Category: FOOD

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HEMP MILK

This is so easy to make!

If you are looking for an alternative to regular dairy milk this is a great option. Also, if you would like to to gain a few extra good calories for you or your children this is it. The taste is quite specific, unique nutty kind of flavor and if you are not in love with it you can absolutely add organic vanilla or raw cacao powder to your milk. If you add this milk to smoothies they become creamier and yummier.

I add one cup of hemp seeds in a high speed blender and then around 3 cups of water. May depend on how strong you’d  like your milk to be, I usually do 3.

Then all you need is a milk bag, mine looks like this. You should find this in some grocery or  kitchen supplies stores.

Open the bag or hold it over a big bowl and just pour the milk through.

Then gently squeeze the bag to push the rest of the milk out.

That’s it!!

I love this! Now I just have fresh and simple ingredients in my milk but you may add fresh or frozen blueberries , raw cacao powder or both 🙂 This is excellent for a healthy weekend treat that is very nutritious for both you and your children. They will love it.

Buon appetito

Love JM

@Photo, www.mamafedona.com

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GLORY OF GINGER

I am pretty sure I am not the only one who is now eagerly awaiting spring. February and March are not really my favorite months of the year, plus it seems that every person around me (myself included) has a cold. When I was studying Pilates teacher training in New York,  I was friends with a girl who was half Japanese and she taught me this hot ginger water recipe that remained with me over the years. I still do this every now and then to prevent colds, flu and to gain overall better health. I have learned more about thisAsian herbal remedy since then that has helped me understand why I feel much better by making this a part of my lifestyle.

Ginger has been used as natural medicine for over thousands of years in Asia that then spread to the rest of the world. It is now grown in Indonesia, India, Australia, Fiji andJamaica. Ginger can be used in many different ways in the kitchen such as in soups, stir-fried vegetables, oven roasted vegetables, grained over fish, sauces, baking goods, smoothies. Also you can add a great kick to a cold pressed juice or even just regular juice. Use it alone and take a shot of pure ginger juice before each meal. You may find ginger in your nearest health food store, even regular grocery stores usually carry it or also in an Asian market. When you choose your ginger it should be firm, smooth and always make sure it doesn’t have mold on it.

As a second choice you may consider buying an organic powered ginger. I personally prefer fresh most times. It may be handy to have ginger powder in your spice selection in case you run out or may want the convenience of  being able to throw some into your soups and other dishes.

Ginger’s special powers are:

Reduces inflammation: most of us know that inflammation is the root of most diseases.

Soothes and relaxes the intestinal track.

Ginger is very powerful in improving digestion. If you feel bloated often after you eat or have any skin conditions like eczema, acne or blemishes this may be a sign of inflammation in your digestive track.Ginger is very effective in reducing suchinflammation and supports the health of a good digestive system.

Relieves and prevents nausea. During pregnancy ginger is a natural, wonderful option if you have morning sickness. It is also known as a nausea relief remedy for people  undergoing chemotherapy and radiation to treat cancer.

Contains probiotics and a specific kind of fiber which causes good bacteria to grow.

Boosts recovery from exercise soreness in muscles.

Often known as a more powerful pain reliever than medical medicine. For example, period cramps or arthritis pain.

As you see, there is a lot to gain fromginger. I can really swear by how efficient it is. When I make the gingerwater, I usually make a huge portion and drink up the water and then reuse theginger about 3 times. Just refill the water and boil.  I usually do this for a week to 10 days and then on an “as needed” basis.  If you suffer from strong inflammation or simply  just like the taste then you may practice it for longer.

I don’t peel the ginger,  instead I just wash it well. I usually take two to three huge ones, bring a large pot of water to a boil and in the meantime I chop up theginger in rather small slices. When the water is boiling I throw in the ginger and close tightly with a lid then turn off the flame. Let sit for about 30 minutes or even leave overnight, the longer it stays in the stronger the water gets. Generally 30 – 60 minutes will suffice. Drink it warm first thing in the morning.  I  just leave it out on my stove and heat when I awake. And then I drink it about 15-30 minutes before each meal during the day. You can take the water with you to work in a bottle if you’d like and sip it throughout the day to stay healthy and hydrated. You can also add some lemon or lime for taste.

I hope it helps to make you all feel better, if not at least it may prevent you from getting sick. 🙂

Love JM

@Photo, www.mamafedona.com

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THE BENEFITS AND GLORY OF HEMP SEEDS

Specialists say that hemp seed is the most powerful seed out there. Yes, it’s just that simple!

Some years ago, probably  about 14 years ( wow time flies ), I started to look into some food products calledsuper foods. I found some way more interesting than others and some too good and powerful to even be real.Hemp seeds fall into this category.

I started putting at least two big tablespoons daily into my morning smoothies  and  also sprinkling them over just about everything I create in my kitchen. I was suffering from eczema and other skin problems so I read that by adding them into my

daily diet these problems of mine should eventually disappear. The wonderful news is that they did! Not only did my skin feel better but I found a huge improvement in my hormone balance.  My monthly cycle became more accurate and less dramatic each time. I felt less hungry in the late morning and definitely had more energy, so for many good reasonshemp seeds have remained a staple in my diet.

And during my pregnancies I ate them more than usual. I sprinkle it on avocado toast or in my homemade guacamole; as eating all the omega fats is so very important while pregnant and breastfeeding.  By consuming avocados and hemp seeds I was sure I met my daily dose of these essential fats and calories. I sprinkle or blend hemp seeds into almost every dish I make and have made for my boys since they both started eating solids. I add the seeds in both fruit and vegetable blends. I also make my own hemp milk ( super simple).  I will show you soon how  to make all your non-dairy milks at home.

Here is what researchers have to say about hemp seeds:

– Excellent source of omega-3 and 6 which support brain, heart and hormonal function.

– A complete protein. For those who don’t eat animal proteins this would be an excellent source.

– Rich in soluble and insoluble fiber which naturally cleanses the colon and reduces sugar cravings.

– Improves blood circulation and helps you maintain optimal blood pressure.

– Decreases your risk of blood clots and boosts recovery after a  heart attack.

– Maintains skin health, reduces eczema (there you may also find the hemp seed oil useful,  one tablespoon in the morning can help boost improvements).

– Minerals such as – calcium, iron, magnesium, manganese, phosphorus, potassium and zinc.

– Vitamins – A, B1, B2, B3, B6, D, E

–  For arthritis and joint pain, it is ideal to take the hemp oil in the morning plus add in the hemp seeds as well to boost reduction of aches and pain.

– Support weight loss, since hemp seeds reduce sugar cravings and help you stay full longer by adding about 3 tablespoons into your breakfast meal.

Hemps seeds have a nice little nutty kind of flavor. When I make a quinoa pudding I love adding hemp seeds to it because the  combination is fantastic! I must warn you that Hemp oil doesn’t have a very pleasant taste. I took it in quite regularly during my pregnancies and while breastfeeding. Now that I am notpregnant nor breastfeeding I decided to take a brief break but I still eat the seeds daily.  My boys seem to love the oil though, so every morning I give them each a small spoon of hemp oil. They find it cool for some odd reason 🙂 I might start on the oil myself again soon. I find that it is quite helpful every so often to take a break from certain foods, even if they are super healthy. Just take a small pause and thenreincorporate them again after a few days.

 

You can find Hemp seeds and Hemp oil in any heath food store or  you can order it from amazon!

Love JM

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THE WONDERS OF CHIA SEEDS

This tiny little seed truly is a vitamin powerhouse packed with numerous health benefits for you and your entire family. Since this little seed is a bit expensive, I would love to explain why it is worth the expense and how to use it in ways in which you can receive every single benefit thatchia offers.

All over town, on Instagram, Facebook and in the media I notice  all kinds of advertisements for chia seed puddings that contain chopped fruit and muesli. This is great but the seeds are so small that our stomach and digestive system can’t really break them down. What can usually end up happening is that they will shoot through your body or get trapped in your colon walls on the way down.  So in reality we are buying and making all these chia seeds without getting all the very best of it’s amazing benefits.

Chia seeds are loaded with all the omega-3 essential fatty acids. They are also an excellent source of fiber, antioxidants, calcium, complete protein and minerals. Some researchers say that it contains more omega-3 than salmon, 3x moreiron than spinach, higher calcium than milk and more potassium than a banana. I find these all to be excellent reasons to consume this wonderful seed. I believe the  reason they have been in the spotlight for so long is because people really can feel and see a difference after eating them. These seeds move the digestive track (very well,  just to point out) , provide great energy, help your blood sugar stay steady and keep you full and satisfied until lunchtime.

I would now love to explain how to prepare chia seeds in the way that you can reap it’s benefits while all it’s glory dances throughout your body.

– I always start by soaking mine in water before use. I add a tablespoon of seeds in a glass and stir it in water overnight. I stir for awhile so that the seeds stay separated and don’t just sink down to the bottom of the glass. They will swell up a little and the texture will become a bit jellylike.

– In the morning I use my blender to blend them well.  I always do this because in this way they are already broken down and when you are ready to consume them your body can very easily soak in all of the seeds glorious benefits.

– I then add my favorite fruit and power foods –  HERE you can find a recipe for my favorite breakfast smoothie, or you can make your own.  I also adore adding kale to my smoothies because I think that it’s a wonderful option for some extra super power.

I make these every single morning for my family,  my sons drink a bit here at home in the morning then I send them to nursery with the rest in a jar. They snack on it later on in the morning or afternoon… sipping it through a straw as they are  such big cool dudes now 🙂

If you are doing this for your baby (which  I think is a wonderful idea ! )  you can add just one fruit at a time. When my boys were  7 months + I started to give them the chia seeds soaked and blended with either apple, pear or papaya and sometimes  hemp seeds and a hint of organic cinnamon.  I would then feed them this as a  pudding with a spoon. You can also make it and put it in a little jar to bring with you while travelling.

Now you can make your smoothies much more exciting – play and explore with this. We all have different taste buds so my tastes may not be the same as yours and that is why it’s important to explore the smoothie world. Let your children get involved in the game by allowing them to choose their favorites. This will have them curious in the kitchen and stimulate their appetites so they eat up all the good stuff!

Love JM

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QUINOA: BENEFITS AND PREPARATION

Quinoa is technically a seed, not a grain. It is related to beets, chard and spinach.  It has a lovely nutty flavor which is very satisfying. You can serve it hot or cold in many different dishes such as – soups, salads, morning porridge or as a healthy side dish.
Two things in particular that I love about quinoa is that it’s gluten free and also a complete protein. It’s an antioxidant powerhouse that contains healthy fatty acids ( plant based ). When  quinoa is cooked it doesn’t lose these important  fatty acids as it is very tolerant to being boiled, steamed and simmered . I must say though  that vegetarians and vegans tend to eat grains and and seeds,  such as quinoa, a bit too much. I highly recommend having  a big portion of vegetables , soup or even a salad loaded with greens, for example – avocado and beets.

Quinoa is quite simple to prepare. I always wash or rinse mine very well before cooking it. I also soak my quinoa in water for a few hours beforehand. Overnight or in the morning before work I will place the quinoa in a pot and let it soak in water throughout the day. When I arrive home I just need to rinse it a few times until the water runs clean. I suppose how often you need to rinse it will depend on the brand. I let it sit in the water because it’s  said to be gentler on your stomach and digestion. Once soaked the quinoa  releases a lot more of it’s minerals.

One cup of quinoa mixed with two cups of water (I usually make 2 cups quinoa 4 cups water and just store in the fridge and reheat as needed.) Bring to a boil, then lower and let simmer for about 15 minutes or until the water has disappeared. I then take off the sticky foam and toss it away while it’s still boiling.  At the end you can add your favorite oil. As you know my preference is always coconut or extra virgin olive oil. Prepared in this way your quinoa is ready and you can use it in any way you want. I like to steam a bunch of vegetables and mix it with quinoa, add coconut oil then  sprinkle some seaweed and hemp-seeds on top. There is also another version I love making from time to time. When all the water is almost gone from the quinoa,  I then add a can of organic coconut milk for an extra creamy taste and texture. It is SO yummy and great for kids. You can leave it as is or mix  a bit of cinnamon and apples in it for a delicious breakfast, or you can also add it to your steamed or roasted vegetables.

Experiment with quinoa and use your imagination.  If you happen to find a good recipe, please feel free to share it with us. We love hearing from our readers!

Love JM

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FIRST LIST OF BABY FOOD

It’s been said that the first three years of a persons’ life is the most important when it comes to food, love and care. During this time period babies are growing and learning so much at a fast speed. If the mother is able to breastfeed it is known to be the greatest gift she can provide to her child. If for unfortunate reasons a mother can’t then she will find other ways to give it back.

Graduating from milk and embarking on food can be a very tricky time. What to feed and what not to feed our babies… All parents want to provide the very best and sometimes we just don’t know better because the advertising industry want us to trust them. There are even some doctors that will suggest for us to buy food that is factory mass produced. These foods have a very long shelf life, are stored in room temperature and claim to contain “FRESH” vegetables, and also fish and meat! I have never seen real FRESH food not rot if put in a situation such as this. That means these foods are chemical – laden and contain ingredients that are definitely not on my menu. I started to research and find this out as I became a mother. I really started to dig deep into what foods would give my son the benefits and nutrients that his growing body and mind needed.

After all my reading and research on the topic of food, I discovered clean-eating as a much better alternative for my child. Clean-eating is made up of fresh food and mostly organic vegetables and fruit. It is all natural for children to digest and to receive all the most important vitamins and minerals.They use these nutrients to grow and blossom without too much of the usual complications such as rashes, constipation and runny-noses which many times are completely food related.
Therefore I have created a list of my favorite foods for babies that I am delighted to share with you. I personally made all of the food for my kids. I find it much more convenient, affordable and I always know exactly what my child is eating.
This list includes foods for around 6 months and up but it does depend on how curious your child seems to be on trying food. I do believe every mother knows how to read her child on when the right moment is but it also depends on how much milk that mother has; it is completely normal for a breastfeeding baby to want to drink often. My firstborn showed no interest in food up until 8 months of age. He just drank plenty of milk and seemed very happy with it. While my second was very curious and super excited when I was eating so I took that as a sign that he was ready to try out some food. At just over 6 months he started on solids but also continued on breast-milk as his main source of energy for a little while longer.

It’s in my hopes that you can find my list helpful. Please try it out and I would love to read your feedback on what worked and maybe didn’t work.

 

Food for 6 months+

Avocado:
An incredible fruit packed with so much nutrition such as the very important good fats that your baby’s brain and skin needs to keep on glowing. Consumption of avocado helps support his/her digestion, provides enzymes, fiber, vitamin K, C , B6 and folate. Twice more potassium than a banana and without all the sugar. Simple and super delicious.

All you have to do is cut it in half , twist the two parts and either scrape out the meat with a little spoon or smash all the meat with a fork and it is ready for consumption. If your baby does not seem to like it, I recommend not to give up, keep re-introducing it and sooner rather than later he/she will give in and love it. Later on when your baby starts to eat mixed foods you can mix the avocado with many different things such as – sweet-potatoes, pears, bananas and peas.

Papaya:
Oh , how I love papaya! It is totally a super fruit with Vitamin C and digestive enzymes that prevent your baby from becoming constipated. Papaya gives your body Vitamin B as well. Papaya has been dubbed ” the fruit of angels” .

You can either scrape the meat out with a spoon but if that is way too messy you can just throw it in a blender and because it is so liquid just pulse it a few times then pour in a bowl. You can even leave a few of the seeds in the blender ( around 4 seeds) as they are packed with vitamins too 🙂

Sweet-potato:
The sweet flavor that sweet-potatoes have help your baby to love it, plus it is great for your baby’s eyes, hair and skin. It is loaded with Vitamin A and Beta carotene, also contains very high levels of Copper and Zinc. It may keep your baby full and satisfied because it is a natural carbohydrate.

It is super easy to prepare. I always steam vegetables for my boys as that helps to protect all the vitamins and minerals from being destroyed. I wash the potato first and then peel it, cut it down into cubes then steam it. After I will smash it with a fork or a blender and use a bit of the steamed water to create the right consistency. In the beginning it is better to have the texture thinner and then slowly try and thicken it. The reason I do that is because it helps pass through their delicate systems easier. I then always include a teaspoon of oil per portion at the very end. I rotate between Coconut oil and Extra Virgin Olive Oil – Organic and high quality brands. I prefer to spend a bit more on the oil I use for them because it is a 100% worth it 🙂

Banana :
Sooo easy, especially while travelling. Every baby loves banana and this is why I waited awhile to feed it to my sons. After they tried it all they wanted was bananas. It’s super sweet and the texture so creamy – what a great combo. You will only need a spoon to open the banana and scrape out the meat.

Pumpkin:
Pumpkins come in many different shapes and colors the nutrients they hold are all quite similar so just choose the one that you prefer or try them all 🙂 Very high in Beta carotene and gentle on the digestive track. Super sweet and tasty so your baby will adore it.

Simple like the sweet-potato – you will wash, peel and cut it down into small pieces. I always put the pumpkin into a blender because it can be hard to get very smooth by fork and then you end it with a bit of your choice of oil 🙂

Pear:
Pears are juicy and sweet, I don’t know any babies who dislike this fruit. Similar to apples when it comes to health benefits.

I wash the pear and peel it just a little less then half and then scrape out the meat or just use the same method as you’d use to make the applesauce to make a tasty pear sauce.

Apple:
Apples are an excellent super food that contains significant amounts of Vitamin C and fiber. It is also a great source of minerals – Zinc, Copper, Potassium and Calcium. Apples should always be bought organic. The very famous apple sauce has proven popular in my household with my boys and still is.

I peel the apples and then steam them for just a bit ( 3-5 minutes should suffice) blend with a tad of the steamed water. *Note: if you have some extra breast milk lying around you can use that as well which is even better. I add between two and five leaves of thoroughly washed baby spinach into my apple sauce. In the finale stage, along with your oil, just add a dash of cinnamon because you know cinnamon makes everything better 🙂

Well this is my first list of baby foods and I hope it’s helpful.
I highly suggest when you introduce a food to your baby that you give them only one new food to try at a time. In case your baby has any allergic reactions it will be simpler to trace it’s origin. I introduced one food at a time and waited 3-4 days before adding a new one.

Love JM

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MY FAVOURITE BREAKFAST SMOOTHIE

My favorite breakfast smoothie

I soak one tablespoon of chia seeds in a glass of water over night. (Just make sure to stir the seeds with the water for a bit)

Papaya handful chopped down.

One apple.

Handful of baby spinach.

Blue berry (fresh or frozen)

One table spoon of hempseed.

Dash of cinnamon .

One table spoon of raw cacao powder.

A big teaspoon of Maca powder(optional)

Blend well and enjoy

Love JM