Homemade Wheat Crackers

This wheat cracker is simple, inexpensive, and healthy!

Ingredients:
3 and 1/4 cup of whole wheat flour (preferably freshly milled)
1 tsp. salt
1/3 cup olive oil
1 - 1 and 1/4 cup water
Flaxseed and millet, to taste (optional)
Italian seasoning, to taste
Salt for sprinkling

Directions:
1. Preheat oven to 350 degrees.
2. Combine flour, salt, flaxseed, millet and seasoning (if using).
3. Add oil and 1 cup of water and mix until blended. Add an additional 1/4 cup if needed.
4. On a lightly floured surface, roll out the dough as thin as possible (no thicker than 1/8 inch).
5. Place dough on ungreased baking sheet, cutting excess from edges.
6. Mark squares with knife or pizza cutter, but don't cut through.
7. Prick each cracker with a fork.
8. Brush a light coat of olive oil on top and season with parmesan cheese, additional seasonings, and/or salt.
9. Bake 15 to 20 minutes or until crisp and light brown.
10. When cool, separate crackers into squares.

Homemade Body Scrub Recipe

Enjoy an exfoliating body scrub with my easy at-home recipe:

You Will Need:

1. 16 oz. package of Epsom Salt

2. Your favorite oil (such as coconut, jojoba, apricot kernel, olive, etc.)

3. Your favorite aromatherapy oil or perfume (such as vanilla, citrus, lavendar, rose, peppermint, etc.)

4. Optional add-ins (such as shredded ginger, lemon zest, grated orange peel, etc.)

5. A jar

Get Started:

1. Empty the package of salt into your jar

2. Add approximately 3/4 cup of oil into the jar

3. Add a tablespoon of perfume oil

4. Mix in any add-ins

For my body scrub below, I used coconut oil with a tangerine perfume and ginger add-in. The coconut oil is often purchased as a solid and will need to be heated for 10 seconds in the microwave to transform it into a liquid. I used ginger from the grocery store and grated it. You can use the scrub yourself or tie a bow and tag around the jar and give it as a gift!

Homemade Pretzels

Ingredients:
1 package active dry yeast or 2 ¼ tsp instant yeast
1/2 C. warm water
1 egg, separated
1/4 C. honey
1/4 C. or 4 T. of unsalted butter, softened
1 C. milk
1 t. salt
5 C. freshly milled flour (equivalent to 3 ¼ cups wheat)
2 T. coarse sea salt

Directions:
In mixing bowl, dissolve yeast in warm water. Add egg yolk, honey, butter, milk, and salt. Mix thoroughly. Add flour one cup at a time until blended. On floured surface, knead dough for 5 minutes. Place dough in greased bowl and cover with a damp paper towel for 1 hour to let rise. Roll out on floured surface using a rolling pin. Cut into one-inch strips with a pizza cutter and roll into ropes. Shape dough into pretzels (I made different sizes as you can see below).

Place on baking baking sheet. Brush pretzels with egg whites and sprinkle with coarse salt. Bake at 425 degrees for about 15 minutes. Serve with mustard or freeze for later enjoyment.

Not all Lettuce is Created Equal.

Know what you're gaining from the greens you're consuming so that you can get a variety of nutrients your body needs to feel and work at its best!

Iceberg - Blah. Adds a little color, but that's about it. Contains almost no fiber, vitamins, or minerals.

Romaine - These celery-flavored greens are the best source for beta-carotene, the cancer killer.

Arugula - Mustard flavored leaves containing 10% of the bone-building mineral found in a glass of whole milk and 100% less saturated fat.

Spinach - A great source of lutein and zeaxanthin, antioxidants that protects vision from the maladies of old age.

Mustard Greens - These spicy, crunchy leaves are overflowing with the amino acid tyrosine which is known to improve memory and concentration.

Endive - This bitter, crispy green is packed with fiber and folate - a vitamin necessary for the health of pregnant women.

Watercress - A pepper-flavored HEPA filter for your body. Offers phytochemicals that may ward off lung cancer caused by cigarette smoke and other airborne pollutants.

Bok Choy - A bowl of this cabbage-flavored green provides 23% of your Vitamin A daily requirement and 1/3 of your Vitamin C daily requirement. It also provides a host of phytochemicals - flavonoids, isothiocyanate, and dithiolthione.

Kohlrabi - Each serving provides 25% of your daily potassium, keeping your blood pressure in check. Also contains glucosinolate which may prevent some cancers.

My Homage to Chick-fil-a

Since moving to St. Louis, among many things I love, I have found 2 things I deeply dislike about this city: 1) the wretchedly cold winters and 2) the lack of Chick-fil-a's that requires that I drive for 30 minutes, fight for a parking spot, and walk into a crowded mall just to enjoy a delicious fried chicken sandwich. So today, I have decided to celebrate my favorite fast food restaurant (ok, the only fast food restaurant I dare eat at) in hopes that more Chick-fil-a's will migrate out west.

Here are a few fun tidbits about Chick-fil-a:

1. No sandwich on the menu exceeds the 500 calorie marker (a rare achievement for fast food restaurants)
2. They use whole breast meat in their sandwiches, nuggets, and strips -- not pressed or formed meat
3. The chicken arrives raw and each piece is filleted and breaded by hand
4. The menu is trans-fat free

Best Picks are...
1. Chargrilled Chicken Sandwich on a Wheat Bun -- 270 calories, 3.5g fat, 940mg sodium
2. 8 pack nuggets with BBQ sauce -- 305 calories, 13g fat, 1020mg sodium
3. Southwest Chargrilled Salad with Fat-free Honey Mustard Dressing -- 360 calories, 8g fat, 1170mg sodium

While I appreciate Chick-fil-a serving superior meat and providing healthy alternatives, such as a fruit side and wheat buns, I must admit that not every selection on the menu is exactly wholesome. Below are a few items to steer clear from.

Worst Picks are...
1. Hand Spun Cookies and Cream Milkshake -- 790 calories, 33g fat, 660mg sodium
2. Chicken Caesar Cool Wrap -- 480 calories, 16g fat, 1640mg sodium
3. Chicken Strips Salad with Buttermilk Ranch Dressing -- 800 calories, 60g fat, 1745mg sodium

Don't be fooled by the salads at fast food restaurants. Often times, they comprise nutritionally weak lettuce and veggies topped with cheese and fatty dressings. You think you have made a healthy choice, but you would have been better off with the fried chicken sandwich! In comparison to other fast food restaurants, Chick-fil-a does use Romaine in their salads, so bringing your own balsamic vinaigrette can cure this substandard salad.

The Perfect Pick

Here's a quick guide to picking and storing common fruits, including their nutritional benefits.

Peaches
Perfect Pick: Ripe peaches will have a fruity aroma with a background color that is yellow or cream. It should also give to pressure at the seams without being too soft. For future use, opt for those that are firm but not rock hard. Note that red blush on your peach's skin is a variety indicator and not an indication of ripeness.
Peak Season: June to September
Proper Care: Store firm peaches at room temperature in open air until ripe. Once ripe, toss into the fridge and consume within a couple of days.
Payoff: Vitamin C, Beta-carotene, Fiber, Potassium

Pears
Perfect Pick: Look for a pleasant fragrance with some softness at the stem end. The fruit should be free of bruises, although some brown discoloration (russeting) is fine. Firmer pears are preferable for cooking.
Peak Season: August to February
Proper Care: Ripen at room temperature in loosely closed paper bag. Refrigerate once ripe and consume within a couple of days.
Payoff: Fiber and Vitamin C (if consumed with skin on)

Pineapple
Perfect Pick: Vibrant green leaves with mild softness and a sweet aroma from the stem end indicates a ripe pineapple. Avoid spongy fruit with brown leaves and a fermented odor.
Peak Season: March to July
Proper Care: Store pineapple with a weak aroma at room temperature for for a couple of days until it softens slightly. Then refrigerate for up to 5 days.
Payoff: Bromelain compounds with anti inflammatory powers and helpful in digesting proteins

Pomegranates
Perfect Pick: Choose those with glossy, taut, uncracked skin that's deep red in color. The fruit is past its prime if, when you gently press the crown end, a powdery cloud emanates.
Peak Season: August to December
Proper Care: Place in a cool, dry location for several weeks.
Payoff: Antioxidants shown to improve sperm quality thus boosting fertility

Raspberries
Perfect Pick: Plump and dry raspberries with good shape and intense, uniform color are ready for consuming. Be certain to examine the container for mold or juice stains at bottom (indicating crushed berries). Berries with the hull attached are a sign of under-ripe and overly-tart berries.
Peak Season: May to November
Proper Care: Refrigerate unwashed berries on a paper towel in a single layer for (ideally) no more than 3 days. Cover with a damp paper towel.
Payoff: Contains the antioxidant ellagic acid (possesses anticancer properties) along with 8 grams of fiber per cup


Strawberries
Perfect Pick: Look for bright red coloring all the way to stem without any blemishes. They should have a fruity smell and be slightly giving, but without mushy spots. Smaller strawberries usually have more flavor.
Peak Season: June to August
Proper Care: Keep unwashed in a single layer on a paper towel in covered container. Here, they will last 3-4 days in fridge.
Payoff: More Vitamin C than most other fruits

Tomatoes
Perfect Pick: Tomatoes should be rich in color and free of wrinkles, cracks, bruises or soft spots. Ripe tomatoes will have some give, although too much softness is a sign of over ripe and watery fruit. During off season, choose Roma or Cherry tomatoes for more flavor.
Peak Season: May to August
Proper Care: Never store in fridge because cool temperatures destroy its flavor and texture. Instead, store at room temperature out of direct sunlight for up to a week.
Payoff: Lycopene, a carotenoid antioxidant that fights prostate cancer

Watermelon
Perfect Pick: Dense, symmetrical melons free of cuts and sunken parts are perfect for consuming. The rind should appear dull, not shiny, with a rounded creamy-yellow underside that shows where ground ripening took place. A light slap should produce a hollow thump.
Peak Season: May to August
Proper Care: Store whole in fridge for up to one week as the cold prevents the flesh from drying out and turning fibrous.
Payoff: Citrulline, an amino acid that's converted to arginine, relaxes blood vessels and improves blood flow. Also a good source of Vitamins C and A.

Apples
Perfect Pick: Firm apples with no bruising are your best choice. Worm holes do not negatively impact flavor. The smaller the apple the bigger the flavor.
Peak Season: September to May
Proper Care: Keep apples in a plastic bag in the crisper away from veggies. Here, they remain for several weeks.
Payoff: The pectin in apples help lower bad cholesterol

Avocado (Yes, avocado is technically a fruit!)
Perfect Pick: Firm without mushy spots. Should not rattle as this is a sign that the pit has pulled away from its flesh.
Peak Season: Year round
Proper Care: Place firm avocados in a paper bag at room temperature for a couple of days to ripen (through the release of ethylene gas). Place ripe avocados in the fridge.
Payoff: Cholesterol-lowering mono-saturated fat. Also used in the prevention of prostate and breast cancers.

Bananas
Perfect Pick: Ripe bananas have uniform yellow skins or small brown freckles indicating they're at their sweetest.
Peak Season: Year round
Proper Care: Store unripe bananas on counter away from sunlight or in open brown paper bag. Refrigerate ripe bananas or freeze for use in breads and smoothies.
Payoff: Vitamin B6 which prevents cognitive decline

Blueberries
Perfect Pick: Plump, uniform berries. As with raspberries, check the bottom of the container for crushed or moldy berries.
Peak Season: June to August
Proper Care: Keep unwashed in airtight container in the refrigerator for up to a week. Berries will spoil quickly when left at room temp for too long.
Payoff: Disease-fighting antioxidants

Cantaloupe
Perfect Pick: The stem end should have a smooth indentation. Should also have a sweet aroma with a slightly oval shape and good coverage of netting. The blossom end should give slightly to pressure. Avoid those with soft spots (indicating an over-ripe melon).
Peak Season: May to September
Proper Care: Store ripe cantaloupes in plastic in the fridge for up to 5 days (will begin to lose flavor after this)
Payoff: Loads of Vitamin C, offers protection against stroke

Grapefruit and Oranges
Perfect Pick: Should give slightly to a squeeze. Small imperfections won't impact flavor, but avoid those with large soft spots.
Peak Season: October to June
Proper Care: Store in refrigerator for a couple of weeks.
Payoff: Anticancer lycopene and 120% of daily Vitamin C in every cup!

Grapes
Perfect Pick: Plump and wrinkle free grapes with firmly attached stems are ready for eating. Red grapes should be without a green tinge. Green grapes are sweetest and ripest with a yellow tinge.
Peak Season: June to December
Proper Care: Loosely store unwashed in a shallow bowl for up to a week. Grapes may also be frozen for a delicious snack.
Payoff: Resveratrol (a potent antioxidant found in red grapes that protects against cardiovascular disease)

Kiwi
Perfect Pick: Ready-for-consuming kiwi is slightly yielding to pressure. Avoid mushy, wrinkled or bruised kiwi
Peak Season: June to August
Proper Care: To ripen, store at room temperature or place in a brown bag with an apple. Place ripe kiwi in fridge in a plastic bag for up to a week.
Payoff: 20% more Vitamin C than an orange

Lemon and Limes
Perfect Pick: Brightly colored with thin skin, these fruits should feel sturdy but give ever so slightly when squeezed. Lemons should have no hint of green coloring.
Peak Season: Lemons are year round and limes are best chosen from May to October
Proper Care: Store at room temperature in a dark location for a week or refrigerate for up to two weeks.
Payoff: Phytonutrient liminoids which have anticancer and antiviral properties

Mangoes
Perfect Pick: Ripened mangoes will have red skin with yellow splotches and will give to pressure. Firmer mangoes with tight skin and green near the stems that are duller in color are for future use.
Peak Season: April to August
Proper Care: Ripen at room temperature until fragrant and giving. Ripe mangoes can be stored in fridge for up to 5 days.
Payoff: High in iron, Vitamins A and E, and phenols (antioxidant with anticancer properties)

Papayas
Perfect Pick: A ripe papaya is beginning to turn yellow and is somewhat yielding to a gentle squeeze.
Peak Season: Year round
Proper Care: Eat ripe ones immediately or refrigerate for up to 3 days. Unripe papayas are greener and should be stored at room temperature in a dark setting until yellow splotches appear.
Payoff: Fiber, Vitamins C, A, E and K

Cherries
Perfect Pick: Look for shiny, firm, plump, dark cherries. Avoid those with cracked or wrinkled skins.
Peak Season: May to July
Proper Care: Store cherries uncovered and unwashed in coldest part of refrigerator for up to 10 days.
Payoff: Offers protection against cancer and has been shown to reduce pain and inflammation in arthritis and diabetes patients

Greek Pizza

Last night, I made homemade pizza crust from my freshly milled flour! I used the crust for a Greek Pizza recipe I've made many times before. My husband, who has previously eaten the pizza served on store-bought whole wheat crust, even commented on the improved crust!

To make this pizza crust, you will use the basic bread recipe from my last post (with half the honey). Make sure to select the dough prompt on your bread machine. When the dough is finished, divide it in half. Roll out 1/2 of the dough on the pizza pan (using cornmeal for stickiness). Add your desired toppings (my recipe for Greek Pizza below) and let it rest for 10 minutes. Finally, bake at 400 degrees for 15ish minutes (oven times vary).

Next, bake the other 1/2 of the dough without toppings for 10-12 minutes. Freeze for later use (I'm told a clean trash bag works great for freezing the pizza crust).

Greek Pizza Recipe

Ingredients:
12 inch whole wheat pizza crust (or dough from instructions above)
2 1/2 cups whole fresh baby spinach leaves
8 ounces of cooked, chopped, seasoned chicken (I sautee chicken with salt, pepper, oregano and rosemary)
3/4 cup grape tomatoes, halved
1/3 cup feta cheese crumbles
2 Tbs. chopped walnuts
1/2 tsp. dried oregano
1/2 tsp. dried rosemary
1/2 Tbs. red wine vinegar
Freshly ground black pepper, to taste

Directions:
Preheat oven to 400 degrees. Mix all ingredients together and spread evenly on pizza crust/dough. Bake for 15ish minutes.