Category Archives: learning materials

Recipe: Balela and Yogurt Parfait

We’d probably all agree that Yogurt is a healthy food choice.

If you take a look at the yogurt selection in most large grocery stores, you’ll see a huge variety of brands and flavors to choose from.

However, when you take a look at the sugar content and carbs of these, you’ll see that there really isn’t much variety.

Most yogurt nutrition and ingredient labels don’t look much different than a candy bar when it comes to sugar and carbs. Take a look at the Yoplait label below. Sugar is the second ingredient!

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We see from the list of ingredients that there’s more sugar in this ‘mixed berry’ yogurt than any of the berries prominently featured on the label. The end result is 26 grams of sugar and 33 grams of carbs. That’s really unnecessary. If you’ve ever mixed berries in plain yogurt you know that sugar isn’t a required ingredient.

By comparison, a product like Kalona Supernatural Organic 2% Plain Yogurt has only 6 grams of sugars and 11 grams of carbs per 6 ounce serving which is about the baseline for dairy products. You seriously don’t need 20 additional grams of sugar in a 6 oz. snack food.

Although we typically think of yogurt as a sweet snack, in many cultures yogurt is combined with spicy foods or tart foods.

It may take you a little while to develop a desire for this combination, but try mixing Balela (a Mediterranean chickpea salad) with organic plain yogurt. You’ll get a wide array of amino acids along with the digestive benefits of yogurt.

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Juicing Recipe: Apple, Carrot, Celery, Jalapeño Pepper, and Sweet Pepper

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Summary

A mix of Juicing Recipe: Apple, Carrot, Celery, Jalapeño Pepper, and Sweet Pepper can be a refreshing and energizing drink any time of day. Using a cold pressed masticating style juicer like the Omega J8006, it’s possible to retain the nutritional benefits of all ingredients.

Ingredients

  • Apples – 1 medium
  • Carrot – 5 pounds of organic peeled baby carrots
  • Celery – 1 pack (approximately 7 stalks)
  • Jalapeño Pepper – 2 large
  • Sweet Pepper – 1 red, 1 yellow, 1 orange

Directions

With the Omega J8006 juicer, and many other masticating cold press juicers, the opening is fairly small where food is inserted. This requires that food pieces be relatively small. You can prepare your food before you start, or as you go.

Once you start the juicing process, it’s a good idea to alternate between ingredients to facilitate the process. Some fruits and vegetables have more fluid than others. So, this helps keep flushing out the system. Carrots are good for cleansing the juicer.

Appearance

The appearance of this juice will be the color of carrots.

Flavor

The most noticeable flavors in this juice will be the carrot juice, but the jalapeño peppers will give it a bit of a bite.

Juicing Recipe: Apple, Celery, Kale, Red Sweet Pepper, Spinach, and Tomato

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Summary

A mix of Apple, Celery, Kale, Red Sweet Pepper, Spinach, and Tomato can be a refreshing and energizing drink any time of day. Using a cold pressed masticating style juicer like the Omega J8006, it’s possible to retain the nutritional benefits of all ingredients.

Ingredients

  • Apples – 2 medium
  • Celery – 4 medium stalks
  • Kale – two handfuls
  • Red Sweet Pepper – 1 large
  • Spinach – one handful
  • Tomato – 5 cherry tomatoes

Directions

With the Omega J8006 juicer, and many other masticating cold press juicers, the opening is fairly small where food is inserted. This requires that food pieces be relatively small. You can prepare your food before you start, or as you go.

Once you start the juicing process, it’s a good idea to alternate between ingredients to facilitate the process. Some fruits and vegetables have more fluid than others. So, this helps keep flushing out the system. Carrots, for example, are good for cleansing the juicer.

For this particular recipe, the resulting juice may have fiber and clumping. Some people will filter this out. However, you can stir the juice to reduce this clumping. This will result in the greatest nutritional value.

Red sweet peppers are best sliced lengthwise and then fed in individual slices into the juicer.

Appearance

The appearance of this juice will be dark green.

Flavor

The most noticeable flavors in this juice will be the apple and celery.

Function

This juice is energizing, cleansing, and refreshing.

Juicing Recipe: Apple, Blueberry, Carrot, Cucumber, Kale, Melon, Orange, and Tomato

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Summary

A mix of Apple, Blueberry, Carrot, Cucumber, Kale, Melon, Orange, and Tomato can be a refreshing and energizing drink any time of day. Using a cold pressed masticating style juicer like the Omega J8006, it’s possible to retain the nutritional benefits of all ingredients.

Ingredients

  • Apples – 1 medium
  • Blueberries – 1/2 cup
  • Carrot – 2 cups peeled baby carrots
  • Cucumber – 1 large
  • Kale – two handfuls
  • Melon – 1/2 medium muskmelon or cantaloupe
  • Orange – one large orange (juiced separately with a hand juicer)
  • Tomatos – 5 cherry tomatoes

Directions

With the Omega J8006 juicer, and many other masticating cold press juicers, the opening is fairly small where food is inserted. This requires that food pieces be relatively small. You can prepare your food before you start, or as you go.

Once you start the juicing process, it’s a good idea to alternate between ingredients to facilitate the process. Some fruits and vegetables have more fluid than others. So, this helps keep flushing out the system. Carrots are good for cleansing the juicer.

The oranges should be juiced with a hand juicer separately. The resulting orange juice can be poured into the juicing machine’s juice receptacle.

For this particular recipe, the resulting juice may have fiber and clumping. Some people will filter this out. However, you can stir the juice to reduce this clumping. This will result in the greatest nutritional value.

Appearance

The appearance of this juice will be dark green.

Flavor

The most noticeable flavors in this juice will be the melon and apple.

Juicing Recipe: Apple, Carrot, Celery

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Summary

A mix of Apple, Carrot, and Celery can be a refreshing and energizing drink any time of day. Using a cold pressed masticating style juicer like the Omega J8006, it’s possible to retain the nutritional benefits of all ingredients.

Ingredients

  • Apples – 3 medium
  • Carrots – several handfuls of peeled baby carrots
  • Celery – four large stalks

Directions

With the Omega J8006 juicer, and many other masticating cold press juicers, the opening is fairly small where food is inserted. This requires that food pieces be relatively small. You can prepare your food before you start, or as you go. Once you start the juicing process, it’s a good idea to alternate between ingredients to facilitate the process. Some fruits and vegetables have more fluid than others. So, this helps keep flushing out the system.

Los Angeles Times: Organic whole milk provides best heart-health benefits, study says

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(Source: “Organic whole milk provides best heart-health benefits, study says,” Los Angeles Times, 10 December 2013, By Mary MacVean)

Scientists who looked at hundreds of samples found that organic whole milk offered more of the fatty acids good for the heart than conventional milk.

“We were quite surprised to see the magnitude of difference in milk from organic farms,” said Charles Benbrook, lead author of the study and a program leader at the Center for Sustaining Agriculture and Natural Resources at Washington State University.

Organic food advocates argue that grass and pasture is healthiest feed for cows. Federal organic standards require that cows get at least 30% of their dry food from pasture at least 120 days of the year. Benbrook’s study is the first large-scale nationwide study of the fatty acids in organic and conventional milk. Cows on conventionally managed farms get more grains such as corn.

The study results, published Monday in the journal PLOS One, also question the common recommendations to consume nonfat or low-fat dairy products. Whole milk is around 4% fat, with 2%, 1% and skim being other choices. Skim milk does not have fatty acids.

“Consumers are going to get the full measure of this benefit in organic milk if they buy whole milk,” Benbrook said.

The study, Benbrook said, “provides consumers with some pretty powerful evidence that choosing full-fat dairy products is going to help bring about a greater degree of balance” between omega-3 and omega-6 fatty acids and help reduce the risk of heart disease and several other problems.

The broader message, he said, is that people need to pay attention to the type of fat as well as to the overall amount of fat they consume.

Over the last 100 years, Western diets have grown to contain more omega-6 fatty acids and fewer omega-3 fatty acids. The ratio should be flipped, the authors say.

The conventional milk had an average omega-6 to omega-3 fatty acid ratio of 5.8, and organic milk had a ratio of 2.3.

The scientists looked at 220 organic milk samples from the Organic Valley cooperative and 164 conventional milk samples. Organic Valley was a funder of the study.

The study found that the organic milk had 25% less omega-6 fatty acids and 62% more omega-3 fatty acids than conventional milk. The organic milk also had high concentrations of the individual types of omega-3 fatty acids, too, the authors wrote.

“There is increasing evidence that the dietary balance of omega-3 and omega-6 fatty acids is perhaps as important as the dietary proportions of saturated, monounsaturated and total fat,” the authors wrote.

Over the last few decades, people have increased how much soybean and corn oil and fried foods they have eaten, Benbrook said. Those foods have increased the number of calories eaten overall and driven up the ratio of omega-6 fatty acids to omega-3 fatty acids, he said.
Overall, Benbrook said, this is not just good news for organic dairy farmers.

“Our study has good news for all dairy farmers and all people who like diary products,” he said. “Milk is one of the healthiest sources of fat in the diet. But we can conclude that organic milk is healthier.”

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Photo Credit: A cow on an organic farm in Merced County. (Francine Orr / Los Angeles Times / December 10, 2013)