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Archive for June, 2011

“Everyone Knows Someone Who Needs This Information!” (TM)

I am continuing the posts over the next few weeks, as I can. It’s a busy family-time for me. I will include more recipes than usual, but will include scientific updates as I get time to do the research.

For those diabetics suffering from pancreatis, here’s input from Dr. Michael Cutler, MD.

“First, you should always seek the advice of your personal physician concerning your pancreatitis. But I can tell you this: for acute pancreatitis, you should immediately begin a diet of only clear liquids and then advance to juicing, along with pain control measures as needed. In general, recurring chronic pancreatitis often improves with cleaning up your diet, which means eating foods that require less of the pancreatic enzymes to digest it.

So what should you eat? You’ll need to cut out fatty and spicy foods, as well as heavy meals. Also, stop refined sugary baked goods with hydrogenated oils and replace them with high fiber (like cooked veggies). And be sure to include omega-3 oils such as cold-pressed fish oil and flax oil.

Next, identify major sources of stress and eliminate them. While you are making these lifestyle modifications, the following supplements can be very useful as a basic regimen for chronic recurring pancreatitis:

* Digestive enzymes with food for four months minimum.
* Vitamin B complex twice daily for six months or more. You can find these at your health food store.
* Lecithin (phosphatidylcholine) taken in a high dose twice daily for four weeks minimum to emulsify fats. You can also find these at your health food store.”

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INDIAN KESAR KHEER

This is an omega-3 rich chia “rice” pudding with saffron and nuts. Rosewater is found in a tiny, cobalt-blue bottle in the bar section of many supermarkets. For young children, you may want to make this a healthy snack, but for them, use your judgement as to whether to use the nuts at all; if you do, make sure they are chopped, well.

1 C cashews, soaked about an hour
2 C water
1 green cardamon pod
1/4 of an inch cinnamon stick
pinch of saffron
vanilla bean or extract, about 1 t
2-3 T agave
1/4 C chia seeds
1 -2 drops rosewater (optional)
pistachios* or other nuts for garnish

Throw everything but the chia and pistachios in the food processor or heavy-duty blender and blend til it’s yellow and liquified.

Put chia seeds in a big bowl. Pour saffron ‘milk’ over the chia and stir.

Refrigerate about an hour or overnight.

Garnish with pistachios (rose petals could be used, too) and eat.

* I never eat pistachios as they are a mold-source.

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Best to all — Em

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

REFERENCE:
Omega 3 for Diabetics – Part 1
Omega 3 Foods for Diabetics – Part 2
Diabetics Need Omega 3 – Part 3
Omega 3 Helps Diabetes – Part 4
Omega 3 Fish Recipes – Part 5

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

Read Full Post »

“Everyone Knows Someone Who Needs This Information!” (TM)

The past 4 posts have been laying out the case about why Omega 3 fats are especially essential to fight diabetes and the accompanying physical issues which diabetics often wrestle with. Here’s some more about Omega 3 fish sources as well as  recipes to use as basics, in your kitchen!

For cold-water fish sources of Omega 3s, it’s important to know the “provenance” of the fish (i.e. what exact species and where they were fished).

Most lists just say Omega 3 sources are ‘cold water fish’. Sometimes they mention species (like “cod”, “salmon” etc.), but this is NOT good enough!

If we are to protect the oceans and ourselves, we must know more and then act to “preserve the natural fishery” and eat clean, pristine fish!

Here’s some more complete information about these “cold-water” fish and keep yourself updated at the Environmental Defense Fund site and Monterey Bay Aquarium “Seafood Watch” site!

Cold-water Omega-3 species to be AVOIDED are:

___   Atlantic cod – due to overfishing

___   Pacific cod (from imported sources) – poor product, bad environment

___  farmed salmon, from anywhere! same as above for cod

Cold-water Omega-3 speciesBest Choices are:

___   Arctic Char – farmed in fast, natural streams, in America and Norway and in cleaned recirculating closed systems. Also called Iwana and Alpine Char

___   Pacific cod – farmed US west coast – fished using bottom long-line technique or trap or hook-and-line, only

___   Pacific halibut, caught US waters

___   Sablefish / Black cod – wild, Alaska and British Columbia; California, Oregon and Washington have an Acceptable rating for the sustenance of the fishery. They are second choice. Sablefish should also be used to substitute for “Unagi”, freshwater eel, in sushi and other Japanese recipes, as Unagi is in jeopardy. Season: fresh is May – October. Frozen, all year.

___   Salmon – wild, Alaska

___   Pacific sardines, US waters only

___   Rainbow trout – farmed in US, only

Acceptable for the moment:

___   Alaska pollock as fish, not when processed as fake krab, surimi etc.

___   Salmon, wild – from north of Cape Falcon, Oregon (but Washington catch is high in mercury – so don’t eat often — none of this Washington state catch is for kids or if pregnant).

Here are a few special recipes from Monterey Bay Aquarium species which are sustainable and responsibly produced and harvested.

Find out about the status of the fisheries in your nation. The statements above are from the US, but highlight that there definitely are problems in parts of the world, especially where fish are being farmed or where there are little or no laws about pollution.

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Arctic Char, like Trout, is a cousin of Salmon. As such all sub-species have great Omega-3 profiles. Feel free to use them all year. Whole Foods and good health stores will carry it. Ask the fishmonger in your regular supermarket if they can order it, too.

ARCTIC  CHAR WITH FENNEL AND ORANGE

Serves: 4

4 med fennel bulbs, trimmed, cut lengthwise into 1-inch wide wedges, some fronds minced and reserved for garnish
2 lg red onions, peeled, cut through the stem end into 1-inch wide wedges
2 T olive oil, plus more as needed
4 t grated orange zest (from about 3 oranges), divided
1¾ t fennel seeds, crushed coarsely in mortar with pestle if desired, divided
coarse kosher salt and freshly ground pepper
4 Arctic char fillets, 5-6 ounces each
1/4 C balsamic vinegar
1/4 C fresh orange juice
2 t firmly packed brown sugar

Arrange one rack in the upper third of your oven and one rack in the lower third of the oven, then preheat to 450º F.

Combine the fennel wedges and onions in a large bowl, and then add the 2 tablespoons of the oil, 1 1/2 teaspoons of the orange zest, and 1 teaspoon of the fennel seeds. Toss to coat the vegetables. Sprinkle with salt and pepper and toss again.

Arrange vegetables in a single layer on a large, rimmed baking sheet, then place on the upper oven rack. Roast for 15 minutes.

Stir the vegetables and continue roasting until tender and beginning to brown, which will be about 15 minutes longer.

In the meantime, brush a small, rimmed baking sheet with olive oil. Also brush the skin of the fish with olive oil. Place skin side down on the prepared baking sheet. Brush on more olive oil to the  top of the fish and sprinkle with salt, pepper, 1 1/2 teaspoons of the orange zest and remaining ¾ teaspoon of fennel seeds.

After the vegetables have roasted for 20 minutes, place the pan with the fish on the lower oven rack and cook the fish until it feels springy when pressed in the center. This will take  about 8-10 minutes, depending on the thickness of the fish.

Another test of doneness: make a small incision in the thickest part of the fish. The flesh should be just opaque in the center. If it’s still translucent, then cook it a few minutes longer.

While the fish is cooking, mix the vinegar, orange juice, brown sugar and remaining 1 teaspoon grated orange zest in a large skillet. Stir until the sugar dissolves, and then simmer over medium heat until thickened to a syrupy texture.  Stir it frequently, for about 3 minutes, then remove from the heat.

Divide the vegetables and fish among 4 pre-warmed plates, saving the juices from the fish pan. Next, stir 3-4 teaspoons of the fish juices into the balsamic sauce. Spoon all of the sauce over the fish and vegetables. Sprinkle lightly with chopped fennel fronds and serve immediately.

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PACIFIC COD CHOWDER

Serves: 4

4  slices applewood-smoked “bacon” (1/4 pound), chopped (optional)*
1 lg onion, chopped
2 bay leaves
1 t minced fresh thyme
1/4 t paprika
(3) 8-ounce bottles clam juice OR fish broth
1/2 C spring or filtered water
1 pound organic Yukon gold potatoes, peeled, cut into 1/2-inch pieces **
1/2 C  organic whipping cream **
coarse kosher salt and freshly ground pepper
1 1/2 pounds Pacific cod, cut in 1-inch pieces
1 med bunch organic kale finely chopped (about 2 cups) **

If using, cook the “bacon” in a heavy large pot over medium heat until brown and crisp, stirring occasionally, about 5 minutes. Using a slotted spoon, transfer the bacon to a paper towel and drain.

Add the onion, bay leaves and thyme to the pot. Sauté over medium heat until the onion is tender, about 5 minutes. Stir in the paprika. Add the clam juice or broth, 1/2 cup water and then the potatoes. Bring the mixture to a low boil. Reduce heat to medium, cover and simmer until the potatoes are just tender, about 8 minutes.

Next, add the cream and bacon to the chowder. Sprinkle the cod pieces with salt and pepper then add the cod and kale to the soup. Simmer until the fish is opaque in the center (to check, cut into a piece of fish with a small knife or break apart with a spoon), stirring occasionally, about 5 minutes.

Only after you are sure that the fish IS cooked, then taste and adjust the seasonings. Ladle the chowder into warmed bowls and serve.

NOTES:
* It’s optional to use “bacon” of any sort. Frankly, it just overwhelms the taste of the fish! But, if you want a vegetarian version, then use a soy “bacon” substitute. It gives a little flavor without being overwhelming, and it keeps the dish kosher, too.

** These 2 vegetables and the cream MUST BE ORGANIC! Why?

Regular potatoes are covered in fungicides.

Regular kale is often grown in polluted fields to draw-out the pollutants!

All fatty dairy products harbor environmental toxins unless they are organically-produced, with care.

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PACIFIC COD TACOS

I personally feel that the Fish Taco is Mexico’s greatest contribution to world-cuisine. I know there are other great Mexican meals, like adobos etc., but this is MY favorite!  Taco del Mar, si!

Serves: 4

Marinated Cod

1/4 C T  olive oil
2 T chopped fresh cilantro
1 1/2 T  fresh lemon juice
1 t  ground achiote* (ground annatto seed) (optional)
1 garlic clove, crushed
1 1/4-1 1/2 pounds Pacific cod

Cumin-Lime Aioli

1/2 C organic  mayonnaise
2 T  cold-pressed, extra-virgin olive oil
1 small garlic clove, finely chopped
1 1/2 T  fresh lemon juice
1 T  fresh lime juice
1/2 t ground cumin
1/4 t  ground coriander
1/4 t  cayenne pepper
pinch of white pepper or freshly ground black pepper
coarse Celtic sea salt

Pico de Gallo

2 med. organic red tomatoes seeded, diced
1 med. organic yellow tomato, diced
1 sm.    red onion, finely chopped
1/3 C  chopped fresh cilantro
2 T  fresh lime juice
2 T  fresh lemon juice
1 T  cold-pressed, extra-virgin olive oil
1/2 jalapeño chile, minced
4 shakes hot pepper sauce (such as Tabasco)

1/2 sm.  head organic red cabbage
8-12 organic corn tortillas
olive oil (for frying)
all-purpose flour

Cooking the Marinated Cod

Combine the oil, cilantro, lemon juice, (achiote) and garlic in a medium bowl. Cut the cod lengthwise into 3 x ¾- inch strips. Add to the marinade and stir to coat. Cover and refrigerate at least 1 hour and up to 2 hours.

Making the Aioli

Combine the mayonnaise, oil, garlic, lemon juice, lime juice, cumin, coriander, cayenne and pepper in a medium bowl and mix to blend. Season to taste with salt. (Can be prepared 2 days ahead; cover and refrigerate.)

For the Pico de Gallo

Combine the red and yellow tomatoes, onion, cilantro, lime juice, lemon juice, olive oil, jalapeno and hot pepper sauce in a medium bowl. Mix to blend. Season to taste with salt and pepper.

Cut the cabbage half in thirds through the core. Slice very thinly or shred on a v-slicer or a mandolin.

Warm the tortillas in the oven or on top of the stove.

To warm in the oven, preheat to 250º F. Wrap the tortillas in foil and heat in the oven while cooking the cod.

To heat on top of the stove, working with one tortilla at a time, place directly on a gas burner or hot, dry skillet and cook until beginning to brown in spots, about 20 seconds on each side. Wrap in foil to keep warm.

To Cook the Cod:

Cover the bottom of a heavy large skillet generously with olive oil and warm over medium-high heat.

Place some flour on a medium plate. Working in batches, remove the cod from the marinade, turn in the flour to coat, and add to the skillet (do not crowd).

Cook the cod until crisp, beginning to flake, and opaque in the center, about 3 minutes on each side. (The fish will start to separate into opaque flakes when it’s cooked through.)

Transfer to paper towels and drain. If the browned bits in the skillet become dark brown, pour off the oil, wipe out the skillet and add fresh oil. Sprinkle the cooked cod with salt and pepper.

Arrange 2 or 3 warm tortillas on each plate. Spread each with a little aioli and arrange fish strips in the center. Using a slotted spoon, dress with pico de gallo and top with shredded cabbage. Serve immediately.

*Ground achiote, also called ground annatto seed, is a deep red powder that gives the cod a rich, warm color. It can be found in Latin American, Indian and specialty food stores. Turmeric could also be used and it has real nutritional value as an anti-inflammatory.

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SABLEFISH – GENMAI CHA TEA SOUP

Makes 4 servings
Total Time: 65 minutes

2 C  short-grain organic brown rice
1 t Celtic sea salt, divided
1 package (about 0.8 oz.) toasted, seasoned nori seaweed*
2 green onions
2 t  organic oil
1 pound black cod (about 2 fillets) **
8 tea bags of genmaicha ***
4 C filtered water or spring water
8 more Cups – filtered water
1 t  black sesame seeds (white are 2nd choice)
tamari (a rich, traditionally-made Japanese soy sauce)(optional)
toasted sesame oil

In a medium saucepan, bring rice, 1/2 tsp. salt and 4 cups water to a boil. Cover, reduce heat to a simmer, and cook until rice is tender to the bite, about 50 minutes — or use a rice cooker using their proportions for the amount of water needed for 2C rice (dry). Remove rice from heat, uncover, and fluff with a fork.

Meanwhile, cut nori into 1/4-inch strips and set aside. Slice green onions crosswise (including green parts) and set aside.

Preheat broiler.

Rub a baking sheet with oil.

Put fish on sheet and turn over to oil both sides. Sprinkle with remaining 1/2 tsp. salt. Broil 3 to 4 inches away from broiler until cooked through (flesh flakes easily and is opaque in the center), about 5 minutes. Transfer fish to a plate and set aside.

When rice is cooked, bring 8 cups water to a boil in a saucepan. In a large teapot, measuring cup, or pitcher, pour the boiling water over tea bags. Let steep 5 minutes.

Meanwhile, put 1 cup rice in each of 4 large soup bowls. Place 1/2 fish fillet on each bed of rice. Pour 2 cups hot tea over each. Sprinkle with green onion and black sesame seeds. Serve immediately, with bowls of nori, tamari, and sesame oil on the side.

* Nori is the green-black seaweed used to wrap sushi rolls. It is easy to cut into strips with kitchen shears. Nori, tamari and sesame oil will all be available in a good health store.

** try to choose fillets of even thickness.

*** Genmai Cha comes in boxes in Asian (especially Japanese) markets. It is a green tea paired with roasted rice grains. It has a delicate, nutty flavor.

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REFERENCE WITH RECIPES:
Omega 3 for Diabetics – Part 1
Omega 3 Foods for Diabetics – Part 2
Diabetics Need Omega 3 – Part 3
Omega 3 Helps Diabetes – Part 4

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

Read Full Post »

“Everyone Knows Someone Who Needs This Information!”(TM)

This information is SO important for everyone, especially diabetics, that I have made it a 4-part series and have included more recipes for this “new” food, than I have ever incorporated in my articles before. Yes, you need to pay attention. This is about a Foundational Food, basic for Health. Period.

In fact, hemp, like coconuts,  is one of the earliest foods to be used by humans, and hemp seeds, which have a rich nutty flavor,  have long been recognized as an excellent source of energy, as well as nutrition.

Hemp is found all over. It may even be growing wild in your yard, especially if you have a rural property. In America, in colonial times, the government forced farmers to grow hemp. It was that important!

Now, let’s not get confused. Industrial hemp (food-grade hemp) is NOT the plant which produces marijuana (and using hemp as food will not affect drug-testing). The two plants are in the same botanical family, but that’s it. You can’t get “high” on food-grade hempseed and its products. But, how does this plant help you?

Hemp is one of the best sources of essential Omega-3 fats which you must eat everyday. You cannot make these important nutrients inside your body, and they are woefully lacking in most people’s diets today, with big-time consequences!

In the other parts of this series, I’ve talked about other food sources, but in these last articles, most of the space is reserved for recipes which I hope you will use as standards in your everyday cooking — replacing the less nutritious ones you use now.

Getting more Omega-3s in your diet is critical for everyone, especially as the ordinary diet produces a severe imbalance with Omega-6 essential fatty acids.

We are trying to reBalance this and correct the ills that too many Omega-6s cause. (Of course you NEED essential Omega-6s, just not SO much as most people get.)

Famed lipids expert, Udo Erasmus, has an oil blend with the correct balance sold as Udo’s Oil (TM) 3-6-9 Blend. It is vegetarian, organic, sustainable, made in the strictest conditions to protect the delicate natures of these precious oils. Learn to use it as the main basis for your needs, OR, as I do, make sure you get at least the best Omega-3 hemp oils (I like that Nutiva’s comes in a dark, GLASS bottle). The rest come in opaque plastic (no BPA).

As best-practice, all of these oils must be used cold, no cooking, and kept in the refrigerator.

The ideal balance is twice as many Omega-3s as Omega-6s. Both of these precious oils are the main structural component of EVERY cell membrane. They are vitally necessary to regulate cell activity, as well as for cell growth and proper cell division.

In addition to building your brain (they are the most important building-block; 70+% of your brain needs to be Omega-3s), having the proper balance of Omega-3s and -6s will also help you:

___   sleep

___   fight inflammation

___   retain  memory skills

___   regain or sustain joint movement and flexibility

___   succeed in increasing muscle and cardio-vascular endurance

___   maintain better healing and enhanced feelings of well-being

___   increase your calorie burning ability.

Udo Erasmus says we need 1 Tablespoon of balanced oil sources per 50 pounds of lean body weight (i.e. “normal” weight). Adults need between 65 grams and 100 grams of good fats a day (that’s 15% – 60% of calories from good fats) in a 2,000 calorie a day diet.

Finding ways for kids to accept new foods means that you have to give them versions of what they are already used to eating, and make it fun. Adults, sometimes act the same way, but hemp foods really are tasty, so just give it a go!

With hemp, you’ll be ingesting no pesticides;  this plant is so strong, farmers don’t need to use poisons, so it’s an ecologically-sound, organic crop right away! It’s probably the best ecological, organic protein source.

Buying hemp seed in bulk online from Manitoba Harvest, Nutiva, Navitas Naturals and others will be most economical, as they do sell larger and bulk options.

There are approximately 8 grams of protein in 2 Tablespoons of raw, unhulled hemp seeds (sometimes called hemp hearts). And, hemp contains ALL 10 Essential Amino Acids, too. What a super-food!

Hempseeds are non-gluten food, too, and a great vegetarian and vegan protein source. The same 2 Tablespoons in 1 Cup of spring water or alkaline water, placed in a high-speed blender, will produce nutritious, non-dairy, hemp milk.

Here are some other basic hemp recipes to become basic standards in your repertoire for use every week.

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Dr. BEN KIM’s HUMMUS

1 can organic chickpeas (garbanzo beans)
1-3 T raw organic tahini
juice of 1 small organic lemon
sea salt, to taste
organic extra-virgin olive oil OR hemp oil  (start with 1T)
Hemp protein, too, if desired OR  4T hemp seeds

Optional: a little lemon juice and / or Celtic sea salt

Rinse and bring canned chickpeas to a boil for one minute to help remove preservatives, then drain. If you use dry chickpeas, soak them in water overnight and cook until tender over low to medium heat.

After warming up chickpeas in a pot of boiling water and draining them, combine chickpeas and all other ingredients except oil in a food processor. As the ingredients blend together, add oil until desired consistency is reached.

Use with toasted whole grain bread, sliced tomatoes and lettuce. You can serve hummus at room temperature, cold, or warm – just after mixing.  The hummus keeps well in an airtight container for several days in the refrigerator.

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JULIE MORRIS’ DEHYDRATOR KALE CRISPS

Makes Makes: about 4 servings

Kale chips are very expensive in stores, so here’s how to make your own. Kale is a powerhouse vegetable. It is SO nutritious that it pulls massive nutrients from the soil. In fact you MUST use ORGANIC kale, as this soil-pulling action gathers everything from the soil. In polluted fields, kale is actually used to detoxify the soil and this regular kale is sold as food! The only “safe” kale is organic, which has been grown in non-polluted soil to begin with!

Whether you use an oven or a dehydrator, these chips are exceptionally flavorful.

You can also enjoy this recipe as a delicious fresh kale salad — just put together the ingredients and do not dehydrate.

Note: depending on the size of the kale bunches, you will need more or less salt. Start with just 1/4 tsp and only add more if needed.

2 large bunches organic latigo (also called “dinosaur”) kale
3 T hemp oil
2 T fresh lemon juice

2 t onion powder
½ t Celtic sea salt
1 t garlic powder

¼ t black pepper
2T  heaping, fresh dill, chopped

Remove the thick parts of the stem from the kale leaves, (keep them to use in soups) and tear the leaves into 3″ x 3″ pieces inside a big bowl.

Then, in a small bowl, mix together the oil, lemon juice, onion powder, Celtic sea salt, garlic powder and pepper. Pour this mix into the kale bowl.

Using your hands, gently massage the oil mixture into the kale leaves, squeezing and tossing the vegetables as you go to help soften the leaves. Mix it all for about 2 minutes, then add the dill and toss until combined.

Regular Oven Method:

Heat the oven to 250F degrees.

Spread the kale out as flatly as possibly onto a couple of baking sheets lined with parchment paper. Bake for 50-80 minutes, or until kale has dried out and is crispy.

Keep a close eye on the kale at the end of its cooking process to make sure it does not burn.

Store in an airtight container to prevent kale from softening.

Dehydrator Method (preferred):

Warm the dehydrator to 115F degrees. Spread out the kale onto 4 perforated dehydrator sheets, and dehydrate for 10-12 hours, or until crispy (time may vary depending on the relative humidity on the day you process it).

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HEMP HALAVAH

1 1/2 C shelled hempseeds
1/2 C organic honey (raw), (use another sweetner if to be eaten by children under 3 years old)

Finely grind 1C hempseeds in a coffee grinder (keep 1/2C whole for outer crust).

Empty the 1C ground seeds into a mid-size bowl.

Add honey gradually and knead until smooth. Make sure mixture is solid enough and not too sticky.

Roll out dough on a board or plate, 1/2″ thick. Then, cut into 1″ x 2″ strips.

Spread remaining whole seeds onto plate. Pat the strips in seeds until completely covered.

Store covered  in refrigerator. Use within 3 days.

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JULIE MORRIS’ HEMP FUDGESICLES

1 packet Nutiva Chocolate HempShake
6 oz organic milk (almond, hemp, rice, soy, goat or cow)
1 ripe organic banana
1 T Nutiva organic coconut oil
Optional: a little Grade B organic maple syrup

Mix very well in a blender, and then pour into popsicle moulds. Freeze. ===============================================================

More hemp recipes next time!

Start transferring these to become some of your “basic” recipes. Get the ingredients and just make the recipes your own once you make them once as originals. Make sure not to heat hemp past 325F and it’s better to NEVER HEAT IT.

Best to all — Em

REFERENCE:
Part 1
Part 2
Part 3

Please also read the 4 years of still current articles in my archive. See the tab on the upper navigation bar. The extra page links are at the bottom of the first page.

You can also sign-up for email alerts for when I post to this blog. I try for once a week. The form is on the upper right of the side-bar. Thanks.

(c)2011 Em at https://diabetesdietdialogue.wordpress.com

Please do not use my articles on junk blogs. I will prosecute you. The only use of my copyrighted article is 2 small paragraphs (with my website shown) without further permission, from me, in writing. Contact me at the About Me page on the upper navigation bar if you want to share more than 2 paragraphs. Thanks.

Read Full Post »

“Everyone Knows Someone Who Needs This Information!” (TM)

More hemp recipes this week as this food’s Omega-3 essential fats are so important for our biochemistry – whether it is to feed our brains, reduce body-wide inflammation’s destruction (really important, especially for our pancreas). We cannot make these fats. Our choice of daily foods must supply them! Have you had yours today?!

Cold water fish, fish oils, organic chia, hemp and flax seeds are the main sources for Omega-3 essential fatty acids. Hemp seeds are the best power-house source.

You must never heat any Omega-3 source higher than 350F, but I say 325F (to allow a safer range and to allow for improperly-calibrated stoves and griddles).  If you are using a frypan, you need to know the temperature of the cooking surface. Thermostatically-controlled griddles are better for those tasks, when possible.

For the seeds, just use them raw! That way, you save most of their precious nutrition. The previous recipes in this series are linked to below.

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EVE DION’S HEMP PATE

This is a very versatile pate recipe that can be made interchangeably with Hempseeds, Chia Seeds, Coconut Manna (organic, extra-virgin coconut oil) and more! You can use this recipe for things like: dip for chips, spreads, pastas or even on non-leafy salads! If desired, include a wider range of veggies, nuts, and add curry powder or fresh coconut.

1 C raw cashews, soaked
1/2 C Nutiva hempseed
1 organic red bell pepper *
4-5 T nutritional yeast
juice of 1 organic lemon
1 T organic miso paste
1 organic carrot, medium size
sea salt to taste

Optional:
Dash of organic maple syrup *
organic black pepper
organic smokey paprika

Blend everything in a food processor until it reaches a “pate” or “hummus” texture.

Ideas:
___   use as a dip for veggies or bread
___  spread on crackers, toast, or inside a wrap
___  mix with cooked grains or even pasta or salad

* make sure these are organic foods as bell peppers and maples are heavily sprayed when producing these foods.

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HEMP-CHIA CEREAL
serves: 1

This makes a delicious winter or summer breakfast treat.  Soak chia seeds for 5 minutes in hot or cold liquid. Add sliced fruit, hempseed and syrup.

2 T chia seeds
1 T Nutiva hempseed
3 – 4oz spring water or organic, not ultra-pasteurized dairy milk OR hemp milk
Organic only:  apple (with skin), banana or berries or a mix of these fruits
organic maple, syrup to taste

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HEMP TOMATO COULIS PASTA SAUCE

3   fresh organic or hydroponic tomatoes – diced
1 T  organic honey
2 T  rice wine vinegar
2 T  each freshly minced parsley, basil and oregano
1/3 C  hemp oil *
cooked vegetables, eggs or noodles, as desired

Mix first four ingredients in blender, then slowly drizzle in hemp oil, continue mixing until emulsified.

Serve cold over chilled potato and / or sweet potato chunks with hard-boiled egg as garnish OR use as a fresh sauce to top hot or cold pasta or Asian noodles.

* Hemp oil must always be refrigerated and NEVER cooked with!

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CABBAGE, AVOCADO AND HEMP SLAW

Serves: 4

1/4 C  organic red and yellow peppers, diced
6 C  finely shredded organic cabbage (or mix of red, green and savoy)
1  1/2  avocados, diced
3 T  Nutiva Organic Hemp Oil *
1 1/2 T   organic lemon juice
2 T  red onion, diced
1/4 C  Nutiva organic shelled hemp seeds
3 T   coriander leaves
1/2 t  Himalayan salt OR Celtic sea salt

In a large mixing bowl toss all ingredients together. Serve immediately.

As a variation, you can add chopped fresh herbs or diced vegetables. This dish works equally well if you substitute organic kale, chard or spinach.

Note: Toss right before serving to retain crispness.

* Hemp oil must always be refrigerated and NEVER cooked with!

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HEMP VINAIGRETTE SALAD DRESSING

1 part Nutiva organic cold-pressed Hemp Oil *
1 part organic, extra-virgin olive oil
1 part organic apple cider vinegar or organic lemon juice

Blend ingredients and add organic soy sauce or tamari, sea salt, and desired dried herbs for flavoring.

Also consider adding organic sesame seed tahini to make it a more creamy dressing.

* Hemp oil must always be refrigerated and NEVER cooked with!

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HEMP FLAT BREAD

Liliana in Florida has made a useful flatbread // cracker from hemp and wheat or spelt flour.

1 C  organic, unbleached white whole-wheat flour or organic spelt flour
2 C  hemp flour
1/2 C  organic wheat germ
1 C  organic granola
1 t  baking soda
1 t  baking powder – non-aluminum type (like Rumford’s)
1/2 C   organic honey
1 C  organic sesame seeds (or ground nuts)
2 eggs – free-range, vegetarian-fed
1 T  organic butter
1 C  organic, not ultra-pasteurized milk OR organic almond milk

Later: serve with 1/2 C  organic jam OR hummus

Mix dry ingredients, then combine and mix with the rest of the ingredients.
Spread on greased pan, to an even thickness.

Try to score part way through the batter in the portion size you desire.

Bake at 325 F for about 35 minutes. Serve with jam or desired topping (including hummus).

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REFERENCE:

Diabetics Needs Omega 3
Diabetic Hemp Recipes

Best to all — Em

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