The Wholesome Junk Food Blog

The Wholesome Junk Food Cookbook has proven to be a favorite for busy moms who want to see that their kids have healthy snacks -  as well as for new moms who want to get off on the right foot from the start. And don’t forget grandmothers, who if they’re like me, are regularly – and joyfully – involved in the care of their grandkids.

You can order it here:
http://www.lauraswholesomejunkfood.com/products/the-wholesome-junk-food-cookbook

I was just reading a list of eight Super Foods you should eat. Not many surprises: Broccoli, Oranges, Spinach or Kale, Whole-Grain Bread, Cantaloupe, Beans (legumes), Watermelon – and Sweet Potatoes! The Sweet Potatoes caught my attention because I had some on hand waiting to be used.

So I went to The Wholesome Junk Food Cookbook and found three recipes for Sweet Potatoes: Baked Sweet Potatoes Fries, Spiced Sweet Potato Rounds (also baked), and Sweet Potato Pancakes. I decided to make the Baked Sweet Potatoes Fries. I was planning a meal for four adults and a toddler and thought this would complete the meal nicely.

I had five good size Sweet Potatoes and started cutting them into strips as the recipe instructed. After I have cut up four of them I had two large sheets full of strips and opted against cutting up the fifth one (they’ll never eat all these, I thought). I was wrong. They were such a hit, even with the toddler. So here it is, so that you can enjoy it, too:

Baked Sweet Potatoes Fries

Ingredients:
2-3 large (about 1-1/4 pounds) sweet potatoes or yams, cut into wedges or French-    fry strips
2 tablespoons extra-virgin olive oil
1/2 teaspoon sea salt

Instructions:
Preheat the oven to 400 F.
Place the prepared sweet potatoes in a large bowl and add the oil and salt.
Mix well with a spoon or clean hands to coat all the fries.
Arrange the fries single layer on a baking sheet or in a glass baking dish.
Bake 45-60 min., stirring every 15 minutes with a spatula to get all sides crispy.
Test fries every 15 minutes to make sure they are crisp.

Note:  The cookbook says that this yields 4-6 servings, but from my experience, I’d suggest doubling the batch for 4-5 hungry people!

Hmmm, next time I think I’ll try the Spiced Sweet Potato Rounds…

By the way, do you have a gift-giving event coming up? The Wholesome Junk Food Cookbook makes a wonderful Gift of Health, whether it be for a college graduate or a new mom!

In the mood for a fast, homemade dessert?

This is quick and easy to make a single portion. The Bite-Lettes bring the high quality sweeteners and oils, so all you need to do is sprinkle and bake!

Ingredients:
1 apple, cored and sliced, but not peeled
2 Laura’s Wholesome Junk Food Cranberry Breakfast Bite-Lettes

 

 

 

 

Instructions:

Preheat the oven to  300 F.
Place the apple slices in an over-proof container. Break up the Bite-Lettes over the top of the apple.
Bake for 20-330 minutes, or until soft and slightly caramelized.
Serve warm or cold with Vanilla Ice Cream (p. 109) or Whipped Cream (p,102)

Of course, you can multiply this dessert as many time as you wish in order to share with others!

Water is your body’s principal chemical component and makes up about 60 percent of your body weight. Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration, a condition that occurs when you don’t have enough water in your body to carry out normal functions. Even mild dehydration can drain your energy and make you tired.

How much water do you need?

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.

Many fruits and vegetables, such as watermelon and tomatoes, are 90 percent or more water by weight.

Alcoholic and caffeinated beverages, such as coffee, teas and colas, are not recommended for optimal hydration. These fluids tend to pull water from the body and promote dehydration. Fruit juice and fruit drinks may have too many carbohydrates, too little sodium, and may upset the stomach. If you’re going to drink fruit juices while exercising, you may try diluting them with water first.

Water: For Health, for Healing, for Life: You’re Not Sick, You’re Thirsty! by F. Batmanghelidj (Jun 1, 2003)

• Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise, it’s best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you’re finished exercising.
• Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.
• Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.
• Pregnancy or breast-feeding. Women who are expecting or breast-feeding need additional fluids to stay hydrated. Large amounts of fluid are used especially when nursing. The Institute of Medicine recommends that pregnant women drink 2.3 liters (about 10 cups) of fluids daily and women who breast-feed consume 3.1 liters

January is host to a myriad of interesting holidays, including National Hot Tea month, National Soup Month, Oatmeal Month, AND…National Pie Day!

To celebrate, here are some ways to make your pies wholesome and healthier, and Dr. Laura’s recipe for Apple Pie from The Wholesome Junk Food Cookbook. Mmmmmm. Enjoy!

Making Healthier Pies

• Use fresh, wholesome, organic ingredients instead of canned pie filling, which often contains large amounts of refined sugar. Also, when making apple pie leave the peel on for color and nutrition.
• Make a whole grain crust using spelt flour, whole wheat or other grains. If you opt for a whole wheat crust, look for a good recipe that will give you a flaky crust. Unrefined coconut oil can add the texture and flakiness you’re looking for.
• Opt for healthier sweeteners such as agave, honey, maple syrup, molasses, chopped dates, and whole evaporated cane sugar when making your pies.

APPLE PIE

(from pg 91 of The Wholesome Junk Food Cookbook)

“I like to leave the peel on the apples for color and nutrition. This pie is so yummy with the natural tartness of the apples, the slight sweetness from the agave syrup, and the gentle, warming spices. This is delicious with Natural Whipped Cream (pg 102) or Vanilla Ice Cream (pg 109).” –Laura Trice

Yield: 8 to 10 servings

Ingredients:

1 recipe Organic Butter Piecrust or Organic Oil Piecrust (see below)

8 cups unpeeled thinly sliced apples

1/2 cup whole evaporated cane sugar

1 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1/4 teaspoon unprocessed sea salt

1 tablespoon organic butter, at room temperature

Instructions:

Preheat the oven to 450 degrees F. Line a 9-inch pie pan with one of the piecrusts.

In a large bowl, combine the apples, sugar, cinnamon, nutmeg, and salt. Mix well.

Pour the filling into the pie pan and dot with the butter.

Place the remaining piecrust over the apples. Crimp the edges and cut slits to allow the steam to vent.

Bake for 20 minutes. Reduce the heat to 325 degrees F and bake for 30 minutes, or until the crust is light golden in color.

NOTE:  For a shiny crust, brush the top with egg white, oil, or butter before baking.

 

ORGANIC BUTTER PIECRUST

“Using a fat that is hard at room temperature results in a slightly flakier crust. It’s really a personal choice. When my mom was growing up, her mother saved chicken fat to use in piecrusts. If you love a flaky crust, then use butter.” –Laura Trice

Yield: 2 (9-inch) crusts

Ingredients:

2 cups spelt flour

1 teaspoon salt

2/3 cup organic butter

1/4 cup water

Instructions:

In a bowl, combine the flour and salt. Cut in the butter until the mixture resembles coarse meal.

Add the water slowly until the dough gathers into a ball.

Roll out the dough between two sheets of wax paper to the desired thickness, laying the pie pan on top and allowing 1 inch extra for overhang.

ORGANIC OIL PIECRUST

“If you prefer a crust made from a vegetable oil, this one is good.” –Laura Trice

Yield: 2 (9-inch) crusts

Ingredients:

2 cups spelt flour

1 teaspoon salt

3 tablespoons cold water

1/2 cup expeller-pressed oil

Instructions:

Combine the flour and salt in a bowl. Work the oil into it with a fork. Add the water slowly until the dough gathers into a ball.

Roll out the dough between two sheets of wax paper to the desired thickness, laying the pie pan on top and allowing 1 inch extra for overhang.

 

For more delicious, wholesome pie recipes such as Fresh Blueberry, Cherry, Cranberry Pecan, Milk Chocolate Cream, Rice, Pumpkin, Strawberry-Rhubarb, and more, check out The Wholesome Junk Food Cookbook.