A Recipe for Real Food

By Elsie, Contributing Writer

It's been a year since I got real with food. These past twelve months or so I've tackled many new recipes, and, in the process, have learned that the real food journey is, itself, like following a recipe. 

It's not a very precise recipe, and there's no specific formula, but in my mind the recipe for real food has perhaps four main components:

- Pleasure

- Curiosity 

- Patience

- Clean ingredients

I'm positive that food is meant to be enjoyed—when you eat it, when you prepare it, and even when you gather it. Especially when you eat it.  

But eating won't be as pleasurable if you aren't first bitten by curiosity. Curiosity might've killed one unfortunate cat, but in our case it's more likely to usher in a kaleidoscope of new flavors, textures, and methods. To delve into real food you have to be curious. You have to genuinely wonder “why does it matter if I soak my grains?”, “Does raw milk taste better than pasteurized?”, “Can I have a sweet tooth and still be loyal to Weston A. Price?”  

But eventually your musings over these things may turn to muddling, as you inundate yourself with recipes, processes, advice, make-overs, health benefits, etc., etc.... I'm sure that no real food writer is trying to overwhelm their readers.  

Many, many people advocate baby steps when approaching real food and offer tips to keep things simple.  

You're probably overwhelmed because you allowed yourself to be.  Slow down and savor the journey like you would a silky custard smothered in raspberries (or whatever berry you're most in love with).  

Making a switch to real food takes a tremendous amount of patience and perseverance, even if you didn't eat fast food every day before the change.  It will take patience to let the beans soak and the broth simmer and patience to let the new methods soak and simmer in your brain.

Apart from a proper mental attitude, when it comes to creating real food clean ingredients are the basic building blocks.  Pre-real food I dutifully read Nutrition Facts on all my food labels. But after learning more about fats and sugars and calories, I've discovered that the facts I really want to know are listed in the ingredients.  I started putting items back on the store shelves that included things like high fructose corn syrup, MSG, and hydrogenated oil.  

But I realized that sometimes when you eliminate all the questionable ingredients, you're left with something rather basic and probably not very tasty.  It might not be bad for you any more, but its sheer boringness might have you longing for processed sausage-and-egg toaster pastries all over again.  Avoiding bad ingredients may make you realize how much you depend on food chemists for flavor in your food.  

Consider the lowly bowl of oatmeal.  It's good for you and it's filling, but it's just not what you'd pick for your birthday breakfast.  Thankfully, for every unsavory ingredient that you've avoided by opting for oatmeal there are exponential possibilities to add flavor back in.  Top your oatmeal with raw honey, cinnamon, nutmeg, cherries, blueberries, sausage, mangoes, coconut milk, or maple syrup and you begin to get the idea: there's fun and freedom in following a real food recipe. 

Not only do alternatives offer an endless spectrum of flavor, but they give you an opportunity to amplify the nutrition.  There are many ways to substitute for some of the ingredients you might want to avoid most:

- Instead of eating sugar or artificial sweeteners, experiment with rapadura, molasses, fruit purees, maple syrup, raw honey (probably easier to get your hands on than raw milk!), and things that lend sweetness like cinnamon, nutmeg and coconut.  

- Instead of MSG, entice your taste buds with fresh herbs and spices like ginger, chipotle, pepper, cumin, and garlic.

- Instead of food made with hydrogenated oil, make your own with coconut oil, olive oil, butter, and animal fat.

- Instead of dyes, add color to meals with fruits and vegetables. 

Maybe sometimes you've felt like I did a year ago: restricted by how much you “can't” eat on a real food diet.  Forget it!  Start exploring ingredients and variety will rock your kitchen.  

Elsie loves to express herself through words and through culinary creations. The food she makes is a reflection of her experiences--whether the homemade comfort food of a happy childhood, the flair of Latin American cuisine borrowed from her family's time on the mission field, or the rich and hearty fare of restaurants and pubs she visited during her ramblings in Switzerland and Oxford. Elsie and her new husband Eric live in Michigan.The couple enjoys pursuing a simple, natural life.

Someday Elsie hopes to write books that reflect her experiences, but in the meantime she's discovered that her blog, Back to the Source, is the perfect venue for combining her love of words and of food. 

Adopting a Corn-Free Diet {What *Are* You Eating?}

Today, we continue our series on the hidden additives that make their way into the food we eat every day. Last week, we heard from Brandy, who gave us a look at the dangers of aspartame. This series is not meant to condemn but to encourage and educate you to make wise choices about what you put into your body!

Image by wolframburner

By Christy, Contributing Writer
I was in shock. The list of a dozen foods the allergist said to eliminate from my daughter's diet was in complete opposition to my simple "everything in moderation" philosophy. 


Nevertheless,we were willing to do anything for our girl, so goodbye moderation, hello elimination!


Because we were eating some processed foods, the hardest aspect was going corn free. Eliminating or reducing corn in the diet involves more than avoiding corn as a vegetable on your dinner plate. Corn is in everything, and I'm only slightly exaggerating. Still, it does not always have to be as difficult as this shell-shocked mama initially thought.


Let's see what you can eat when corn is a dietary concern.


For the allergic:
If you suffer from a corn allergy, you do not necessarily have to eliminate all corn. Most
corn allergies are to the corn protein. Therefore, according to our nutritionists, clean corn oil, corn
starch, and similar corn byproducts will probably not affect you.

Image by vancouver-bites

If the allergy is to the entire corn kernel, you will need to avoid all corn-related products, including packaging and personal care products. (Discuss this with a knowledgeable specialist or try a
temporary elimination to see how your body reacts.)


For those with digestive concerns:
The outer casing of the corn is not easily digested, so those with inflammatory bowel issues often need to eliminate abrasive corn products temporarily. Staying away from corn, popcorn, and cornmeal products may be about as far as you need to go during an intestinal flare-up. (Check with your gastroenterologist regarding your personal issues.)


If you are on GAPS or a similar healing diet, you will need to eliminate all corn byproducts. Yup,
all of 'em. We did, and, trust me, you will survive this!


For those concerned with genetically modified food:
Over 80% of the corn products in America are genetically modified. There are currently no
laws requiring producers to label their products as GMO, so seek out labels that say GMO-free or
non-GMO if you are concerned. Organic products, while still at risk for cross-contamination, are
generally safe, so eat hearty!

Image by waytru

If you feel it is necessary to completely eradicate corn from your diet, become a vigilant label reader. Obviously, anything with corn syrup, corn oil, corn starch, cornmeal, grits, maize, and similar corn products should be avoided. Less conspicuous are products such as maltodextrin, citric acid, MSG, baking powder, and natural flavors, which may or may not contain
or be derived from corn. Because there is no way of knowing what the additives are made of, you will have to eliminate them entirely.


So...what's left to eat?


If you cook as much of your food from scratch as possible, you will naturally avoid most
corn byproducts. Seriously, who stocks maltodextrin and “natural flavors” in the pantry?


Replace corn products with similar items. Use arrowroot powder or potato starch instead of
corn starch. Opt for honey or maple syrup instead of corn syrup. 


While lending a slightly different flavor, freshly ground wheat often gives the same homey texture that corn meal provides. Coconut and olive oils are healthier alternatives to corn oil. Buy or make a corn-
starch free baking powder. 


How does a person begin the corn-free journey?
Unless you are facing a crisis situation, adopt the tortoise's sensible life philosophy rather
than the hare's bust-a-lung approach. Slow and steady wins the race.


Applying that to going corn-free, replace one corn-based product, such as corn syrup, with
homemade or corn-free alternatives. Once that is second nature--and don't worry, it will be--
move on to another, such as corn starch.


Because corn is in most processed foods in America, eliminating corn will result in a highly whole foods, natural diet. That's a silver, corn-free lining if ever there was one!


Are you on a corn-free diet? What is your biggest struggle?


(I am in no way a medical expert. I am merely the parent of a child with allergies and digestive
issues. My desire in this article is to share a simpler approach to an often overwhelming
situation.)


I'm linking up with: The Prairie Homestead, Works for Me Wednesday, Frugally Sustainable,  Deep Roots at Home, Live Renewed,  Simple Lives Thursday,Women Living Well,  Monday Mania, Real Food 101, Traditional Tuesday ,Fat Tuesday,Real Food Wednesday,Fight Back Friday, Fresh Bites Friday,Living Well Blog Hop, The Nourishing Gourmet


Want to make real food easier? Check out my new book! 

Christy writes about simplifying life at The Simple Homemaker. Once weighed down by unrealistic expectations and life's overwhelming demands, Christy has learned to throw off the complications of life and find joy in the little things.  Christy and her contemporary Christian musician husband, Stephen Bautista, homeschool their 7 children, ages brand new to 15.  The family tours the country for the music mission and works together on a home business.  

Aspartame: Why Sugar Free Foods Could Cost You Your Health {What *Are* You Eating?}

 Today, we begin a new series on the hidden additives that make their way into the food we eat every day. This series is not meant to condemn but to encourage and educate you to make wise choices about what you put into your body!

Artificial Sweeteners (Splenda doesn't contain aspartame)

By Brandy, Contributing Writer

There are hundreds, if not thousands, of “food products” on the market today that are either labeled sugar free or no sugar added. To many people, that sounds like a good thing. But let me assure you, it most likely is not.

Most of these products contain artificial sweeteners, the most common of which is
aspartame.

For those who may not know, I was diagnosed with Type 1 (Insulin Dependent) Diabetes when I was 2
years old (almost 28 years ago). For this reason, the topic of artificial sweeteners is especially important
to me.

So many people are unknowingly poisoning themselves because they have been told that they are actually doing something healthy. I am here to be a whistle blower and tell you that aspartame has no place in anyone’s diet.

Artificial Sweeteners (Splenda doesn't contain aspartame)

WHAT IS ASPARTAME?
Aspartame is the most commonly used calorie free sweetener on the market. It is almost always the
sweetener used in diet drinks including diet soft drinks, Kool-Aid, juices, crystal light, etc., and is in most other sugar free/no sugar added products, such as pudding, ice cream, yogurt, popsicles, and so on.
It can also be found in the little pink and blue packets as nutra sweet or equal. Most importantly, it
is, quite simply, a poison; a neurotoxin (or excitotoxin) that has been shown to damage the human neurological system in ways that can be, quite frankly, horrific.

WHAT DOES ASPARTAME DO IN THE BODY?
An excitotoxin is a substance that causes the nerves to fire over and over again until they eventually
wear out. It “excites” the neurological system when there is no reason for it to be stimulated.
Aspartame has been shown to cause , headaches, dizziness, vertigo, migraines, brain tumors, seizures, tinnitus, numbness in the legs, joint pain, depression, anxiety attacks, blurred vision, memory loss, Alzheimer’s, and more.

It has also been linked to neuropathy and retinopathy, which are the two most common complications associated with diabetes. Coincidence? I think not!

Aspartame poisoning (yes, there is a medical diagnosis for aspartame poisoning) has even manifested itself with symptoms that mimic
multiple sclerosis, lupus, and other auto-immune diseases.

Yeah…are you starting to wonder why on
earth it was ever allowed in our food in the first place?
We all know that most foods (or food-like substances) change entirely as they go through our digestive
system.

When aspartame is ingested, it is broken down into metabolites. Two of these metabolites are…are you ready for this?...formaldehyde and ethyl alcohol (ethanol)! Yes, you read that right.
Formaldehyde is what we preserve dead bodies with. Wikipedia says this of formaldehyde, “In view of
its widespread use, toxicity and volatility, exposure to formaldehyde is a significant consideration for
human health.

On 10 June 2011, the US National Toxicology Program has described formaldehyde as "known to be a human carcinogen." And Wikipedia defines ethanol as a “volatile, flammable, colorless liquid. It is a psychoactive drug and one of the oldest recreational drugs.”

Isn’t that nice? I would bet that most people sipping on their Diet Dr. Pepper or Coke Zero don’t really understand what they are putting in their bodies. And if they did, I HOPE they would immediately throw it in the trash!

Image by lisapizza

ARTIFICIAL SWEETENERS AND PREGNANCY

When I was pregnant with my second, I was given a packet of information about pregnancy from my
OB/GYN. It contained pamphlets and print outs with recommendations for all sorts of things regarding
being pregnant.

Imagine my horror when I got to the one that said that up to 2 diet drinks per day were perfectly safe for mommies to be!!

Aspartame is especially dangerous during pregnancy. Excitotoxins cross the placental barrier and are absorbed into the baby's blood. Studies have shown that it actually becomes 4 times more potent
in the baby's blood than in the mother's. Based on what you've already read, you can imagine that a
baby's developing brain and nervous system could be greatly affected by these toxins. I beg you, if you
are pregnant or trying to conceive, DO NOT eat or drink products made with these toxins!

HOW WAS ASPARTAME DISCOVERED?
This is actually kind of a funny story. Would you believe that aspartame was discovered by accident?!
That’s right. A scientist who was formulating a new anti-ulcer drug accidentally spilled a substance
from a test tube on the counter. He apparently got some on his finger at some point and then, when he
licked his finger to turn a page in a book, noticed something sweet.

Hmmm…he must have thought, “If it tastes sweet, I bet we can eat it!” Even though trial after
trial showed monkeys and rats developing brain tumors and cancer, it still was passed as “safe” for consumption in 1981 (only a few years prior to my diagnosis).

I often wonder if the drug that was being tested during aspartame’s discovery was ever approved…

WHAT SWEETNERS CAN I USE?
As I mentioned above, I have lived with insulin dependent diabetes for almost 28 years. I am so thankful that my parents never pushed diet/sugar free foods on me, and even though I had no knowledge of their harmful effects, I never took a liking to them.

I am a huge proponent of using real food, the way
God created it. In our household we use raw honey, organic maple syrup, and stevia to sweeten just about anything that needs it. When baking, I occasionally use unrefined organic sugar.

To read more about my personal story with diabetes and how I use real food to manage it, please visit this post at Kitchen Stewardship, 6 Steps To A Real Food Diabetes Diet.

Because I use whole food ingredients in just about everything I make, my blood sugars are not
affected like they would be by processed foods.

It takes very little raw honey or maple syrup to
sweeten things, and when combined with whole grains and wholesome fats, such as coconut oil (more on coconut oil here), the carbohydrates are absorbed much more slowly into the blood stream. Stevia
(a natural herbal sweetener) is calorie free, but does not carry the terrible side effects that aspartame
does!

Those with diabetes (Type 1 or 2), of course, need to use moderation when consuming carbs or sugars
of any kind, but natural sugars and whole foods break down differently in the body than their refined
counterparts.

For some recipes that I consider to be diabetic friendly and health promoting, please visit my Recipes section.

IN CONCLUSION
I hope that you have been educated, empowered, and enlightened by this post and that if you or
someone you love uses artificial sweeteners, you (or they) will be prompted to stop today!

I would like to point out that MSG(Monosodium Glutamate, which is a common food additive) is also an excitotoxin.
For more information on these harmful substances and how to recognize and avoid them, please visit
this post, Stop Poisoning Yourself!! Aspartame and MSG. Also, you may want to visit this recent postby Katie at Kitchen Stewardship about aspartame.


Sources: http://articles.mercola.com/sites/articles/archive/2010/09/15/aspartame-side-effects.aspx, http://www.womentowomen.com/healthyweight/splenda.aspx

Brandy is a full-time homemaker, has been married to the love of her life for 7 years, and is the mommy of two amazing little boys. The two most important things in her life are her relationships with God and her family.  She is living the abundant life with her wonderful husband and sons and is constantly learning how to walk in the fullness of the promises of God.Her mission is to share the message of health and wellness according to the Word of God and traditional wisdom! She blogs at Living Water Health and Wellness. 

*Disclaimer: Neither Brandy nor I are health professionals, and any health decision you make should be after conducting your own research. My family (Erin) cannot currently afford raw milk, and it is illegal to sell it in my state. 

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