Monthly Archives: August 2021

Healthy Budget-Friendly Ideas For When You Hate To Cook

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A while back did a survey and asked my newsletter readers what I could provide that would serve them best.  The two biggest things that I heard back were saving money on groceries and healthy recipes.  Given how much the cost of food has gone up lately, and how much it will probably continue to rise, I definitely understand that.  

One great budget-friendly solution for feeding your family is to cook more at home.  But even I have days when I’m just not in the mood to cook.  I know, shocker right?  You probably thought that because I’m The Ingredient Guru I just spend massive amounts of time playing in the kitchen.  

Well, actually, I do.  

But sometimes you need a day off. 

Plus for a lot of people, real life doesn’t always cooperate with the idea of making a recipe that requires a lot of time.  Yes everyone needs to be fed.  And…kids need to get to sports or there’s a meeting you want to attend.  Maybe you’d rather read a book.  Whatever it is in your life that you’d rather be doing life is too short to spend most of it in the kitchen.

The good news is that if you want to eat healthier but don’t like cooking you can still create affordable and nourishing meals.  And no, it doesn’t mean relying on convenience foods, pre-packaged meals, and it also doesn’t have to blow your budget.

Read this for my five favorite ways to make “fast” food that’s good for you.

 

Bowl-theory

Making a delicious, budget-friendly bowl can be a great way to pull a meal together quickly.  Any kind of a one bowl meal is great. Buddha bowls are really popular right now plus they’re quick and easy to put together. Especially when you’re not in the mood to cook. Bonus, if you’ve done meal planning ahead of time you’ll have very little cooking to do.  Begin your bowl by adding a base of quinoa, shredded greens, or something of your choosing.  Start adding proteins and veggies.  Then top with hummus, salsa, or a homemade dressing and you’re ready to go.  

 

Eggs Are Amazing

Quick, easy, budget friendly, eggs can be a great choice for a meal.  Scrambled eggs are certainly easy but what about quiche muffins, a frittata, shakshuka, or any one of the dozens of ways you can cook with eggs.  Served with a salad or some cooked veggies (roasted is my favorite), eggs can be great to keep in your fridge for an always ready go-to meal. 

 

Zoodle-love

When trying to make a meal fast and on a budget you may be thinking about pasta.  The problem is that’s not really a healthy choice.  But you can put a healthy spin on it by making zoodles.  Using spiraled zucchini, or other vegetables, you’ve got a great base.  Add your favorite sauce, some protein, and a side salad and you’ve got a quick and easy meal.  Plus you’ll be getting more veggies in your diet.  And that’s always a good thing. 

 

Roast Chicken

Okay, so admittedly this isn’t a time-saving idea because it does take a while to roast a whole chicken.  The good news is that when you do that you’ve got a lot of meat that you can use to make bowls, salads, or even just serve up with some veggies and a salad.  Cooking that one meal can give you a fast solution for more meals depending on how many people you’re feeding.  Please don’t try to save time on this one by buying one of those rotisserie chickens at the grocery store.  Most of those have added ingredients in them, like carrageenan, modified potato starch, and dextrose.  That rotisserie chicken may seem like a good deal but it’s not a healthy one.

 

Fast Fun Freezer Meals

One of the best ways to save time in the kitchen is to do some meal prepping.  My favorite way is to use my Fast Fun Freezer Meal Program.  You can get 20-24 servings of dinner prepped for the freezer in 90 minutes or less!  Then when you want a meal it’s already assembled and just needs to be cooked.  That’s a great way to get a healthy meal on the table without a lot of time in the kitchen.

Related articles:
Clean Eating on a Budget
Realistic Budget Friendly Tips

Making Baby Food With Real Ingredients

by fruit, recipes, storage, , , ,

What parents can do to keep their child safe from toxins in food

 

A recent congressional report reveals the FDA’s failure to regulate heavy metals in baby food seems to have created more questions about why the agency failed to adequately regulate toxins such as arsenic, lead, cadmium, and mercury in baby food. While these toxins don’t belong in baby food, or any food for that matter, their presence in baby food can cause serious and often irreversible damage to infants’ and young children’s brain development. 

Tips to avoid heavy metals in baby food:

  • Read labels carefully
  • Avoid foods with confusing labels
  • Choose the healthiest foods
  • Make your own baby food
  • Use local or homegrown foods sources
  • Avoid snacks - especially crackers, puffs, rice products, and sweet potato

Reading labels is an essential part of picking out the healthiest commercial options available. Make sure you take time to review the label carefully and understand the ingredients in the foods you choose. Know that food labeling is often misleading, making you think something is healthier than it really is. Choose healthy foods, made from whole food ingredients. 

Reduce your baby’s exposure to toxic heavy metals by choosing the best commercial foods you can, making your own baby food, getting vegetables and fruits from reputable local sources, and avoiding the highest risk baby foods (rice-based foods and sweet potatoes).

Hygiene When Making Baby Food

There are many good reasons to make your own baby food at home. Store-bought baby foods, while convenient, also have many drawbacks. Even those that are safe foods may contain unhealthy additives, extra starch, and high sugar levels. If you opt to make your own baby food, proper hygiene and food handling is essential. Here are some things to consider to make baby food that is safe for your child to eat:

  • Wash and rinse in hot water
  • Boil utensils
  • Store in the fridge or freezer
  • Discard leftover food 
  • Introduce new items slowly
  • Start with fruits and vegetables

When making your own baby food at home, remember that all cooking equipment, utensils, and storage containers that come in contact with the food should be properly cleaned and sterilized. Hot water, including boiling water, can be used to sterilize cooking equipment, like pots, spoons, knives, and mashers. Since homemade food does not have any added preservatives, it needs to be kept refrigerated (or frozen) and should never be left to sit out for an extended period. Even cooked food should only be stored for a few days in the fridge. Freezing is a good option to keep food safe (and fresh) for longer. 

When preparing for meal time, take out the amount you plan to feed your child using a clean utensil. If there is food leftover from the meal you should discard it for safety. New foods can be introduced slowly and in small amounts, to see how your baby handles it. The best foods to start with are fruit and vegetable purees, and eggs, beans, and meats can be added later as your child is able to eat more foods.

 

Tips for storing homemade baby food

Whether your child is still in the puree stage or becoming comfortable eating solid foods, you are going to need to store food in the fridge. Baby foods can be stored for up to 48-72 hours in the refrigerator, or 3 months in the freezer.

Luckily, there are a variety of storage solutions offering easy-to-portion storage for the fridge or freezer, with stackable options to help save space. Storing homemade baby food in the freezer allows you to make a bigger batch at once, and then serve it over the span of a few weeks or months.

 

Best containers for homemade baby food

There are many baby food storage containers available. Look for glass or silicone containers for the healthiest food storage options. Glass and food-grade silicone containers are non-reactive. They will not absorb odors or leach chemicals into food, and they are safe to use at different temperatures.

It’s important to avoid plastic containers if you are making your own baby food. Small amounts of potentially harmful chemicals – including BPA (bisphenol A) and phthalates – may leach from the plastic into the food. Even “BPA-free” containers may contain other bisphenols that are unhealthy for you and your baby. These chemicals are hormone disruptors that cause problems in the endocrine system. Ultimately, the best storage solutions are glass or silicone.

Glass

If you are making baby food for the first time, glass baby food containers and storage jars may be best for you. Glass is one of the safest materials to use, and it’s durable, reusable, and easy to clean and sterilize. 

As you already know, glass is breakable, so glass containers require a little bit of care to use. Glass can also sometimes crack with sudden temperature changes. Warm foods stored in glass containers should be refrigerated to chill before moving them to the freezer, and food frozen in glass should be thawed carefully (preferably in the fridge, or if you need it quickly thaw in the microwave on a defrost setting). Still, glass is long-lasting and does not react with foods or retain any odors or residues when washed properly, making it an excellent option for homemade baby foods.

Silicone

Silicone is another option for storing homemade baby food. Silicone molds (like large ice cube trays) are a great way to store homemade baby foods in the freezer. You can take out whatever portioned amount you need to thaw in the fridge, while leaving the rest in the freezer for later. It’s easy to remove frozen foods from silicone containers or molds. Silicone is a durable, easily washable, easy to store option for baby food containers, and they are not breakable like glass containers. However, they can sometimes wear down after extended use, and may become cloudy or worn if washed in a dishwasher. They are probably a better option for vegetable and fruit purees, or foods without any fats added, as oils can leave a residue on silicone.

How to make baby food at home

Making baby food at home can be relatively easy. Steaming and mashing are the key methods for making baby food at home. Starting with good quality, fresh foods is important, and making your own baby food gives you full control over what you put into it. Plus, you can cook in batches to save on time and money.

 

General steps to make baby food at home:

1.Wash your work area

Thoroughly wash your hands, food preparation area (sink, counter), kitchen tools, and storage containers. Rinse with hot water.

2. Get produce ready

Wash and peel the produce, making sure to thoroughly clean everything.

3. Cook the food (if needed)

Steaming is an easy way to gently cook tougher fruits and vegetables. You can get a layered steaming basket to cook multiple groups of produce at the same time to cut down on prep time. Baking is another way to cook food until soft. If you bake foods to use for puree, it’s best to cook them in a covered dish so they don’t lose too much moisture. 

Beans, eggs, and meats (with fat removed) can be well cooked and prepared into baby food as well.

Skip the cooking for foods that are already soft and easy to mash or blend, like bananas or other soft fruits and avocados.

4. Puree or mash the food

Puree foods using whatever kitchen tool you have that gives you a fine, smooth result. This could be a ricer (handheld tool for making fine puree), food processor, or blender. Depending on the food, you may need to add a small amount of water to get the right consistency for the puree. When your baby is ready to start chewing foods with more texture, you can mash foods, leaving small pieces in the food.

5. Store it

Pack your healthy homemade baby food into the containers you already cleaned. Store them in the fridge to use in the next couple days, or in the freezer to use over the next couple weeks or months. 

 

Baby Food Ingredients

When making baby food it’s best to start with fresh, single-ingredient options. Choose organic fruits and vegetables for those foods on the Dirty Dozen list.

Unless it’s something like a ripe avocado or a banana, which mashes well without any cooking, produce should be well washed, peeled and cored, and then lightly steamed before serving.

It’s best to serve baby food unseasoned. Salt, pepper, and spices can be overwhelming for their systems. Plus, as they get used to eating semi-solid foods, it’s best to let them adjust to the flavor of the actual foods.

Although babies, like all humans, are geared to like sweet things, it’s generally recommended that you start them off with vegetables first and then eventually add in a little fruit. If you start with fruit, because it’s sweeter, it may be more challenging to encourage your baby to eat vegetables.

In addition to avocado, good vegetable choices to start with include steamed or cooked (to get to a mashing point):

  • carrot
  • turnip
  • sweet potato
  • squash
  • peas
  • green bean
  • beet
  • spinach
  • parsnip
  • zucchini
  • cauliflower

Fruit choices, in moderation once vegetables have been introduced, include:

  • banana
  • pear
  • peach
  • melon
  • plum
  • apple
  • mango
  • papaya
  • apricot (fresh)

After your baby has started regularly eating single foods you can try mixing them together. Some suggestions for blends include:

  • carrot + apple
  • spinach + banana
  • sweet potato + peas
  • zucchini + pear
  • spinach + peas + peach
  • cauliflower + plum
  • pumpkin + cauliflower + zucchini
  • sweet potato + beet + green bean
  • carrot + spinach + pear
  • avocado + zucchini + mango

When feeding your baby, be aware that pediatric guidelines recommend not feeding them egg whites or honey until they are at least 1 year old.

what to feed your baby

What To Feed Your Baby?

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When to introduce baby food

 

Infants first start out on a diet of breast milk (or baby formula) to provide necessary nutrients, vitamins, and natural antibodies. At five or six months old babies are usually ready to start having some semi-solid foods added to their diet. It’s around this age they stop showing the rooting or sucking instinct — the sign they’re ready for their first baby foods. 

Adjusting to eating semi-solid foods is a big change for babies, and it will take time for them to get used to it. Soft pureed foods are the best food to start with. At first, feeding is likely to be messy and can take extra time as babies get used to the new tastes and textures of baby food. They may cry because they cannot get food fast enough, or spit out foods because they aren’t used to the texture. It’s also important to make sure babies are hungry by mealtime, but not overly hungry. Otherwise, excess hunger or lack of appetite can lead to frustration with the process of learning to eat semi-solids foods.

As babies start growing some teeth, they become able to chew foods. This is when you can start giving them slightly chunkier baby foods. Once they are able to sit up straight in a high chair, grasp food and move it to their mouths with their hands, they are ready to start having finger foods. Even though it takes time for babies to get used to new foods, it’s a good idea to give them a variety of vegetables and fruits. If they reject a food, replace it with something else and reintroduce the rejected food regularly. It normally takes six to ten times trying a food for babies to get used to new flavors, and can take even longer with naturally bitter or sour tastes. With time and patience, babies will develop a taste and appetite for the new kinds of food you add to their diet. 

Food variety is key

When your baby is ready for solid foods, it’s important to think about what foods you’re going to feed them. I encourage a variety of pureed fruits and vegetables. Different tastes and textures in babies’ first foods are key to building preferences for nutritious options. It’s best to start with pureed foods and gradually change the texture of the foods. Including new textures in their food helps babies learn how to chew, and also aids speech development, which is important for their development. 

Offering a wide variety of foods to your child will keep meals interesting and flavorful, and allow them to develop food preferences. Variety will also help them learn how to eat a healthy balanced diet, supporting your child’s growth and development. While there is no simple secret to preventing a toddler from becoming a picky eater, there are strategies that can help, such as changing the texture and size of the foods and introducing a variety of different flavors right from the start. Giving your baby plenty of opportunities to try new and different foods while they are still very young makes it more likely they will learn to enjoy those foods and accept them readily as they get older.

For babies, eating is a skill that has to be learned gradually. The earlier you introduce your child to a variety of food and flavors, the more willing they will be to try other foods. This will ultimately help them develop a broader palate and better eating habits throughout their lifetime. 

Avoiding white rice cereals and snacks

What you feed your baby in infancy affects their eating habits in the long term. That is why feeding them a variety of nutritious, whole foods helps them develop healthy eating habits that can endure long after infancy. However, some foods can undermine their health and well-being. One of the major foods to avoid is white rice. When grains, like rice, are processed to make refined grains and flours, the majority of the nutritional content is removed at the same time. 

White rice cereals are starches that trigger the natural preference for sweet foods that babies are born with. Even though this means they will likely accept it readily, it is not a healthy option. Feeding infants processed grains, like white rice cereal, as their first foods make it more likely for them to develop a preference for other refined grains. Because these foods are quickly converted to simple sugars during digestion, they can easily contribute to metabolic imbalances and overweight. Additionally, studies have shown white rice cereals and snacks intended for babies contained arsenic, a toxic contaminant that can harm children’s development. It’s much better to opt for high-quality whole grains instead of processed white rice products. 

Homemade vs. store-bought baby food 

Baby food is almost as varied and flavorful as adult food, anything can be pureed and put into a jar and called baby food. But there’s a big question to consider once your baby is ready to eat solids, should you make it at home or buy it at the store? Let’s consider the pros and cons of store-bought baby food vs. homemade baby food.

Benefits of homemade baby food:

  • High nutrient content
  • Great taste
  • Cost effective
  • Quality ingredients
  • Control the ingredients
  • Customize food blends
  • Establish healthy eating habits 

Homemade baby food is generally more nutritious and tastier than commercially processed foods, especially if it is made from fresh, whole foods. When you prepare baby food at home you can cook it in bulk batches, making it much more affordable than store-bought options. Making baby food at home also gives you complete control over the ingredients that go into it. You can pick high-quality produce, and choose what to add (or leave out), so you know exactly what you are feeding your baby. Homemade food lets you avoid preservatives, excess salt and sugar, and any foods to which your baby is allergic or sensitive. Plus, you can mix your own combinations of fruits, vegetables, and other purees to cater to your baby’s tastes and nutritional needs. Making baby food at home also allows you to incorporate your baby into your family’s eating habits, helping to establish healthy eating habits from the start.

Drawbacks of homemade baby food:

  • Takes more time
  • Measurements
  • Needs refrigeration
  • Safe food handling is necessary

Making baby food at home has a lot of potential benefits. But, it does take time to make and prepare lots of little servings of homemade baby food. Whereas prepackaged baby foods come in measured amounts ready to serve, at home you must do the extra step of portioning yourself. A great thing about fresh food is that it’s more nutritious, but it also spoils faster than some store-bought foods. You will need to have room to refrigerate or freeze fresh homemade baby food. Since homemade baby food is not pasteurized, you must take other food safety precautions to make sure it’s safe to eat (like properly washing food preparation and storage containers).

Benefits of store-bought baby food: 

  • Less preparation and cleaning
  • Variety of food choices
  • Convenience
  • Portability
  • Shelf stable

Store-bought baby food allows you to select foods for your baby quickly and conveniently. There is not much you have to prepare yourself when using pre-made baby foods. New products are constantly available, giving you a variety of foods to choose from. Because store-bought baby food is usually shelf stable, you do not have to worry about refrigeration (before opening the jar), allowing you to store it in a pantry area. That also means it’s often easier to take store-bought foods on the go without worrying about keeping them cold. Opt for the best quality foods you can get when choosing store-bought baby foods.

Drawbacks of store-bought baby food:

Jarred baby foods can often cost more than making homemade alternatives, especially when you consider preparing foods in bulk and reusing good containers for homemade food. Store-bought baby food creates a lots of waste in the form of packaging, which you can largely avoid with homemade foods. Unlike homemade food, you have no control over what goes into commercial baby foods, giving you less control of the foods you feed your baby. 

Another major problem with store-bought baby food is the additives and potential harmful ingredients. Baby foods often contain preservatives to make them more shelf stable (vitamin C is the only preservative that should be used in baby food). Baby food has also been found to contain fluoride, which can contribute to serious health problems if it’s consumed in excess during the first 2 years of life. Excess fluoride consumption before age 2 is damaging to dental health and brain development. Additionally, some research shows high fluoride intake in infancy may be linked to kidney disease. A recent study found detectable fluoride levels in all 360 samples of baby food and beverages that were tested.

Many other contaminants have been found in commercial foods, including a number of highly toxic pesticides. These pesticides can harm children’s brains and nervous systems, and include chemicals that are known neurotoxins and hormone disruptors, and possible carcinogens. Currently, there are no federal guidelines limiting pesticide levels to specifically protect infants and toddlers. 

Many researchers and organizations are attempting to bring greater awareness to the problem of contaminants in baby food. The Environmental Working Group reported pesticides can be present in store-bought baby foods, and may also be present in the water used to make the baby food. According to Healthy Babies Bright Futures, the vast majority of packaged baby foods and snacks include one or more pesticides or heavy metals like arsenic or lead. Plastics can also cause contamination of baby food with bisphenols (like BPA) and other hormone disrupting chemicals. 

These issues are definitely important to consider when deciding what to feed your developing child. While you may feed them a mix of homemade and store-bought foods, choosing those foods carefully is key to your baby’s health. Avoid foods stored in plastic packaging, those that contain unnecessary additives, and foods that have been found to be contaminated with pesticides and heavy metals.

Sources

"Pesticides In Baby Food". Environmental Working Group, 1995, https://www.ewg.org/research/pesticides-baby-food.

 

"Emphasizing Variety In Baby's First Foods". Thebump.Com, 2021, https://www.thebump.com/a/introducing-variety-baby-first-foods. Accessed 8 June 2021.

 

"One Million Kids A Day Exposed To Unsafe Levels Of Toxic Pesticides In Fruit, Vegetables, And Baby Food". Environmental Working Group, 1998, https://www.ewg.org/news-insights/news-release/one-million-kids-day-exposed-unsafe-levels-toxic-pesticides-fruit. Accessed 8 June 2021.



Drgreene.Com, 2021, https://www.drgreene.com/ebooks/white_paper_white_rice_cereal.pdf. Accessed 8 June 2021.



"Study: Hidden Fluoride In Infant Foods Can Mar Babies’ Teeth". Fluoride Action Network, 2014, http://fluoridealert.org/news/study-hidden-fluoride-in-infant-foods-can-mar-babies-teeth/. Accessed 8 June 2021.

 

Thippeswamy, H. M. et al. "The Association Of Fluoride In Drinking Water With Serum Calcium, Vitamin D And Parathyroid Hormone In Pregnant Women And Newborn Infants". European Journal Of Clinical Nutrition, vol 75, no. 1, 2020, pp. 151-159. Springer Science And Business Media LLC, doi:10.1038/s41430-020-00707-2. Accessed 8 June 2021.

 

Jpeds.Com, 2021, https://www.jpeds.com/article/S0022-3476(20)30467-4/pdf. Accessed 8 June 2021.

 

"Exploring The Role Of Excess Fluoride In Chronic Kidney Disease: A Review - RW Dharmaratne, 2019". 2021, p. ., https://journals.sagepub.com/doi/abs/10.1177/0960327118814161. Accessed 8 June 2021.

 

 

 

 

baby food

Toxic Metals In Baby Food: Should Parents Be Worried?

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The recent headlines in the news about toxic metals in baby food, sometimes in high amounts, should demand answers. According to the World Health Organization, they consider the first 1,000 days to be critically important to long-term health and wellness because it’s in these critical years that optimal brain and immune system development are established.

A congressional investigation by a US House Subcommittee requested internal data from seven baby food companies when a nonprofit called Healthy Babies Bright Futures published results of their ingredient testing. Four of the companies shared documents, while the remaining three didn’t cooperate.

According to their results, they found metals such as arsenic, lead, cadmium, and mercury – all metals that the US Food and Drug Administration (FDA) and World Health Organization consider top chemicals of concern and list as harmful to human health. The research suggests these metals may be a result of decades of pesticide and herbicide use.

As I learn more, it’s also possible toxic metals are more common in baby foods because of the vitamins and minerals added to those foods during processing. And all of these heavy metals have been linked to cancer, chronic disease, and neurotoxic effects. Because babies’ brains are still developing, there is a lot of concern about how metals could damage that development. While researchers say the number of toxins in baby food is small, the impact of toxins in food may build over time and may impact brain development.

What’s next for finding a healthier solution? 

Legislation may be needed, such as mandatory testing by the FDA of any baby food product before it reaches the retail shelves. Brands should consider finding substitutes for the current toxins found in baby food sold in the US.  

For instance, infant rice cereals contained levels of inorganic arsenic higher than the standard 100 parts per billion set by the Food and Drug Administration. A safer alternative to rice cereal may be oatmeal for young children. Among the high-risk foods for infants, were rice-based snacks and meals (puffs snacks, teething biscuits, and infant rice cereal), carrots, sweet potatoes, and fruit juices.

As an alternative, parents can consider preparing baby food using steamed and pureed organic fruits and vegetables. Secondly, understand the product’s manufacturing process. How are the products made? Are they made with stainless steel equipment to avoid heavy metal contamination? 

Other changes parents can make to reduce heavy metals in a baby’s diet include giving them water instead of fruit juice and feeding them a variety of fruits and vegetables instead of root vegetables like carrots and sweet potatoes that tend to absorb more heavy metals from the soil than other kinds of produce.

Kids are what they eat!

Calcium, fiber, protein, iron, beta carotene, and vitamins C & D are key nutrients of each stage of their development. By giving your child a healthy balanced diet, you ensure they are getting all the essential vitamins, minerals, and other nutrients children need for healthy growth and development. To get a balanced diet you need to ensure your child is eating a wide variety of nutritious foods from all of the different food groups. 

As a general guide, children should get these foods on a regular basis: 
  1. Lots of colorful fruits and vegetables
  2. Healthy fats such as cold water fish and avocado
  3. Beans and lentils
  4. Nuts and seeds (as tolerated)
  5. Poultry and meat

Kids deserve a healthy start, so with a little smart research (and maybe some home cooking), you can find a way to get them the nutrients they need without the toxins.

 

Sources

Dee-Ann Durbin, Associated Press (2021). Congressional Report Finds some amounts of toxic metals in baby food brands

 

Brenda Goodman, WebMD Health News (2019) – Study: 95% of Baby Foods Contain Heavy Metals

 

Bob Curley, Healthline Parenthood (2019) – Toxic Chemicals Can Be Found in Most Baby Food – What Parents Can Do

 

The Nutrition Source, Kid’s Healthy Eating Plate – Harvard - School of Public Health

The Healthy Sweet Potato

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Sweet potatoes (Lpomoea batatas) are a great addition to your diet.  They are inexpensive and nutritious.  Sweet potatoes offer superior benefits for your health plus they’re a great food to help with weight control efforts. Be aware that they can be commonly labeled as yams even though they are not the same.

Health Benefits of Sweet Potatoes

Heart Health

Sweet potatoes are rich in vitamin B6 protecting the arteries and blood vessels. Vitamin B6 inhibits the buildup of homocysteine, keeping arteries and blood vessels healthy by allowing the blood to flow freely which may prevent heart attacks.

Source of Potassium

Sweet potatoes are rich in potassium that helps reduce blood pressure by eliminating excess sodium build up, promoting fluid balance. Your body needs potassium, an electrolyte, to keep natural heart rhythm and promote normal central nervous system function. Potassium can also prevent muscle cramps, reduce swelling, and regulate your kidneys.

Rich in fiber

Sweet potatoes contain more than twice the fiber content of other types of potatoes. It can contain as much as 7 grams of fiber. High-fiber foods help you control your weight better because they burn more slowly and efficiently compared to low-fiber foods. Fiber can help fight fatigue, too.

Sweet potatoes have both soluble and insoluble fibers. Soluble fibers form a gel and slow digestion down. It delays the emptying of your stomach which makes you feel full longer, helps control weight, maintains healthy blood sugar levels, and lowers LDL cholesterol.

Insoluble fibers benefit the digestive system by providing a laxative effect and adding bulk to your diet. They remain relatively intact as they pass through the digestive tract, speeding up the passage of food and waste through the gut.

Rich in Vitamin A

Also known as beta carotene, vitamin A is an important antioxidant. A medium-sized sweet potato contains more than enough of your daily vitamin A requirements. It helps the body fight off many forms of cancer, and boost immunity.

It also protects the skin from sun damage. Eating the recommended daily allowance of vitamin A helps increase the skin's resistance to harmful UV rays. It helps repair the damage done by excessive sun exposure. It is also excellent for eye health, preventing vision loss and macular degeneration.

Vitamins C and E

Sweet potatoes are also rich in vitamins C and E; these antioxidants that play a vital role in longevity and preventing many diseases.

Vitamin C can ward off cold and flu viruses, reduce stress, and contribute to longevity. Vitamin C also assists in the production of collagen, helping you keep youthful looking skin.

Vitamins C and E are important components in skin and hair beauty products. Sweet potatoes, being rich in vitamins A, C, and E, help keep us healthy inside and out.

Source of Manganese

Manganese is an important trace mineral needed for proper carbohydrate metabolism, promoting healthy blood sugar balance. It helps suppress your appetite to prevent you from overeating.

Manganese is also a cofactor in enzymes needed in chemical reactions for energy and antioxidant utilization, and it is used to treat anemia and severe premenstrual symptoms.

Iron Source

Sweet potatoes contain iron which helps with red and white blood cell production, stress level reduction, and immune system regulation.

 

How to Use Sweet Potatoes

With all these wonderful benefits, it is a great thing that sweet potatoes are extremely versatile. Sweet potatoes candied with marshmallow and brown sugar or baked into a sweet potato pie (think Thanksgiving) are how many are accustomed to enjoying them.  Yet, there are many different ways to serve them across many cultures.  In Korea, they are used to make dangmyeon, a cellophane noodle, while in Japan it's frequently used in tempura.  In Africa, sweet potatoes are dried and then served with a peanut sauce in a dish called Amukeke. There are so many ways to enjoy sweet potatoes and reap the awesome health benefits. 

Adding sweet potatoes to your diet is super easy and a great investment in your health. With the following basic preparation methods, you can easily start adding sweet potatoes to your diet. 

 

Basic Sweet Potato Preparation Methods

  • Bake on a sheet at 400°F oven for 40-60 minutes.
  • Boil or steam (peeled or unpeeled); 5 min for small-sized and 30 min for medium-sized.
  • Deep fried sweet potato fries for an occasional treat.
  • Replace your favorite potato recipes with sweet potatoes.

If you are looking for a snack made from sweet potatoes, how about sweet potato chips? These are pretty simple to make especially if you have a dehydrator. You will start by cutting the potato into the desired thickness, brush with a thin coating of olive oil, sprinkle with your favorite spices (curry powder is great) and dehydrate until done. If you don't have a dehydrator, you can use your oven set to its lowest setting and bake until you reach the desired crispness. This recipe is courtesy of Katie R.

For more delicious ways to add sweet potatoes to your diet, check out these mouthwatering and wonderful recipes:

Crockpot Chicken And Sweet Potato Stew

Alli Berry
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Ingredients
  

  • 6 boneless, skinless chicken thighs, cut into chunks
  • 2 pounds sweet potatoes, peeled, cut into 1-2 inch cubes
  • 1 cup of celery, chopped
  • ½ onion, chopped
  • 4 cloves garlic, peeled and chopped
  • 2 cups chicken broth
  • ½ teaspoon of dried rosemary (or 2 teaspoons of fresh rosemary)
  • 2 bay leaves
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
  • 1 ½ tablespoons white wine vinegar
  • ½ pound white button mushrooms, sliced

Instructions
 

  • Place chicken at the bottom of the crock pot
  • Add all of the other ingredients (except the mushrooms) over chicken
  • Stir to combine
  • Cook on low for 4-5 hours, checking after 4 hours for doneness
  • Add mushrooms and cook on low for 1 more hour.

Notes

This can be served as is or over rice or quinoa

Mom’s Sweet Potato Soup

Sydney Gallimore
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Ingredients
  

  • 2 tablespoons butter
  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 celery stalks, stalks and leaves chopped separately
  • 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
  • 1 tart green apple peeled, chopped
  • 1 teaspoon evaporated cane juice crystals
  • 2 tsp salt
  • 2 tsp pepper
  • 3 cinnamon sticks
  • 3 sprigs fresh Thyme (1 tsp dried)
  • 1/2 teaspoon ground nutmeg
  • 4 1/2 cups organic chicken stock
  • 1 1/2 cups organic heavy cream
  • 3 tablespoons pure maple syrup
  • Sour Cream or Crème Fraîche as garnish

Instructions
 

  • Heat oven to 400˚F
  • Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
  • Potatoes should be a bit under cooked, not yet tender
  • Melt the butter in a heavy pot over medium heat
  • Add onion, celery, sugar, and apple and sauté until soft
  • Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
  • Add the chicken stock, potatoes, salt, and pepper and bring to a boil
  • Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
  • Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
  • Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
  • Season to your liking
  • Add water or simmer for a bit longer until soup reaches desired consistency
  • Ladle into bowls and garnish with sour cream or crème fraîche

Sweet Potato Pancakes (Latkes)

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Servings 6

Ingredients
  

  • 3 pounds sweet potatoes, peeled and shredded
  • 1 large onion, peeled and shredded
  • 1 large egg
  • ¼ cup flour
  • Salt and pepper to taste

Instructions
 

  • Mix all ingredients together
  • Heat oil in a pan
  • Drop mixture by very large tablespoons into pan
  • After 2-3 minutes flip to other side and cook another 2 minutes
  • Remove from pan and drain on paper towels

Alli Berry and Sydney Gallimore contributed to this article.

Resources:

“Sweet Potatoes”. Whfoods.com, 2021, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64.

Oloniyo, Rebecca Olajumoke et al. “Orange-Fleshed Sweet Potatoes Composite Bread: A Good Carrier of Beta (B)-Carotene and Antioxidant Properties”. Journal of Food Biochemistry, vol 45, no. 3, 2020. Wiley, doi:10.1111/jfbc.13423

Dagonuniversity.Edu.Mm, 2021, https://www.dagonuniversity.edu.mm/wp-content/uploads/2019/08/Aye-Mi-MiHtwe-1.pdf.

Lien Ai Pham-Huy, Chuong Pham_Huy. “Free Radicals, Antioxidants in Disease and Health”. International Journal of Biomedical Science: IJBS, vol 4, no.2, 2008, p. 89., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.

Realistic Food Budget Tips

by grocery, habits, pantry, preparedness, preserving, storage, ,

 

With the rising cost of groceries many people are beginning to look more closely at their grocery budget. Unfortunately costs are probably going to continue for a while due to supply chain shortages and reduced resources. 

Although you want to save money on groceries this is not the time to revert to buying poor quality food solely to reduce your costs.  You still want to make sure you are nourishing your body and eating as well as possible.  

The idea of reducing your food budget needs to start with knowing where you are and what you’re actually spending.  You can calculate your family’s current grocery amount using the USDA Official Food Plans: Cost of Food at Home chart.  Once you know what your amount is you can begin to make changes from there.

While you’re working on a food budget, whether this is the first time or something you’ve done regularly, you need to keep it realistic. Be mindful of how many people you are feeding as you work to create a sustainable real food budget.

 

Food Budget Tips

Eating Out Costs

Figuring out how much you are spending on groceries doesn’t just mean what you buy for your pantry.  More than 30% of each food dollar in the United States is spent on eating out. You need to remember that when planning your food budget.  

If you eat out, either getting take-away or sitting in a restaurant, those costs should be part of your food budget.  Some eating out expenses, such as a vacation or trip to visit friend or family, may be more difficult to anticipate, but they should be included in the total.  

Track Your Spending

In the beginning of your planning it’s helpful to know what you’re typically spending your food dollars on.  Was it snacks, highly processed foods, or convenience foods.  It seems counterintuitive but real food can be a good buy.  That’s because it has higher nutrient density and you’re likely to be satisfied faster when you eat real food versus processed foods.  

As an example, a bagel or muffin and a cup of coffee seems like it’s not that expensive.  It’s also not nourishing.  When you eat a high carb, over processed breakfast this can spike blood sugar and you’ll find yourself feeling hungry mid-morning for a snack of some time.  When you have a real food breakfast you’re getting protein, healthy fats, and more nutrition.  You’re more likely to be able to make it through your morning until it’s time for lunch. This is not only better for your nutrition, it’s better for your budget as you’re not spending money on snacks. 

Meal Planning

One of the biggest ways to save money on groceries is to know what you’re going to eat.  Meal planning is really useful when it comes to making seasonal, inexpensive, real food meals.  Having a plan for shopping and cooking, and sticking to it, will help you get a handle on your food budget. 

As part of your meal planning look at doing some kitchen DIY.  There’s a great book, Make The Bread, Buy The Butter, that breaks down what’s worth it and what’s not when it comes to making things from scratch.  

One thing that can be a great way to save money is making your own bone broth, condiments, and salad dressings.  When you stop to consider the cost of the prepared items at the grocery store and the pennies it costs to make it at home, all of a sudden it makes sense to take the time to do it yourself. 

Consider making meals that you can cook once and eat again is a great way to save money. Simple yet nourishing and delicious foods are a great way to feed your family and manage your grocery budget.  Chili, soup, and stew are great choices for this strategy.  I’m also a big fan of what I call sequential eating — creatively using leftovers to make another meal.  When you meal plan it becomes easy to know what you’re going to make next with your leftovers. 

 

Shopping Tips

 

Farmer’s Markets

Buying fresh foods, produce, eggs, dairy, and sometimes meat, from a farmer’s market can be another way to get better quality food.  This tip may or may not be less expensive than the grocery store however you’re getting truly fresh food and you’re supporting your local farmers.  If you buy a large amount of fresh produce from the farmer’s market you can freeze it and have seasonally fresh food out of season.  

The Convenience Factor

The grocery store and food producers thrive off charging a hefty price to do things for you.  Think about if you really need it and/or the convenience it offers.  Or can you make it yourself.  Pre-shredded cheese for example or pre-cut vegetables are a premium price at the grocery store.  You can easily buy a block of cheese or a bunch of vegetables shred/cut it yourself for a big grocery savings. 

Get the Biggest Bang For Your Grocery Buck

If you're going to buy organic fruits and vegetables get the ones that really matter, the dirty dozen. Those are the twelve fruits and vegetables that are most likely to be contaminated by pesticides.  The grocery store would love to convince you that you need to buy everything organic but that’s not necessarily true.  If budget is a factor save your money by not purchasing those organic bananas and buy organic strawberries instead.

Buy Organic Dairy

From a health perspective I truly deeply believe that organic dairy is the way to go.  It has no added hormones, no antibiotics, and the cows are not fed pesticide-laden grain.  What goes into that cow goes into its milk, so it makes sense to not drink or eat those products by choosing organic dairy.  Having said that, it's not always easy to find or afford 100% organic dairy products, I truly understand that.  If you cannot add organic dairy to your budget it is important that you at least purchase products that are free of rBGH.  This hormone was created to make cows give more milk.  But it doesn't go away just because the cow has been milked.  So we consume it right along with the cheese or yogurt or whatever dairy product we are eating.  Check out the RGBH Free Dairy list and see how your brand stacks up.

Buy More Whole Foods

Yes those organic apples may seem more expensive.  But how much is that applesauce?  And how much more applesauce can you eat than whole apples?  Orange juice?  Did you know that there is an average of four oranges in one eight ounce glass of juice?  That glass goes down pretty easy but I think most people won't sit there and eat four oranges in one sitting.  On average the more whole foods you buy the more nutrient dense your dietary intake.  Overall this should equate to less money spent at the grocery store.

Eat Less Meat

Somehow we have become convinced that we NEED meat and we have to serve it at almost every meal.  Nothing could be further from the truth.  Most Americans eat far too much meat.  We could stand to eat more beans and other legumes which are a great source of protein with less environmental impact and far less expensive.  A package of lentils costs less than a dollar at my local grocery store and makes five cups cooked.  That's a LOT of lentils and a lot of protein.

Waste Less

Reducing your food waste is probably the biggest money saver out there.  According to the USDA more than one third of the food that is grown is wasted.  Some resources put that at more than $1,800 per family per year.  That’s a lot of money and lot of food.  Stop for a moment and think about how much food you may have thrown out in the last week, two weeks, a month?  That's all food that you paid for.  You probably even cooked it, increasing its value more as you spent time and energy to create the dish which rotted in the back of the fridge before being sent to the landfill.   Planning and being more mindful can help you avoid food waste.  

Be Mindful

Remember that not every budget will be the same.  Food costs vary widely across the country.  They also tend to fluctuate with the seasons and availability of certain foods.  Then there’s the issue of how many people you are feeding and what their dietary needs are (if there’s a special dietary requirement). Before you begin to look at your food budget, you need to consider all of these things. 

Remember also that creating a budget is just one step.  Budgets can and do change depending on changes in your family system, income changes, if you are traveling, etc.  Once you’ve learned to create a food budget that works for you I encourage you to revisit it at least a couple of times a year to see how you’re doing and if you need to make any additional changes. 

Finally, it’s important to remember that if you are making changes to your eating habits and to your grocery budget, you need to make shift gradually and sustainably.  Change does not happen overnight.  In order to be successful with the changes you are making you want to shift one thing at a time.  Once you’ve mastered on change you can make another.  Over time you will find that you’re continuing to improve your grocery shopping habits.

Sources

"Over A Third Of The U.S. Food Dollar Is Spent On Eating-Out Services". Ers.Usda.Gov, 2021, https://www.ers.usda.gov/data-products/chart-gallery/gallery/chart-detail/?chartId=58354. 

"Food Loss And Waste". Usda.Gov, 2021, https://www.usda.gov/foodlossandwaste.  

"Food Waste In America In 2021: Statistics & Facts | RTS". Recycle Track Systems, 2021, https://www.rts.com/resources/guides/food-waste-america/.

State, Chuck. "The Average American Household Wastes $1,866 Of Food Per Year - Futurity". Futurity, 2020, https://www.futurity.org/food-waste-united-states-sustainability-consumers/. 

Related articles:
Healthy Budget-Friendly Ideas For When You Hate To Cook
Clean Eating On A Budget 

Clean Eating On A Budget

by Uncategorized,

These days a lot more people are paying attention to what’s in what they eat.  That’s a great choice because it means avoiding a lot of negative ingredients in your food.  I’m talking things like artificial colors, artificial flavors, MSG, high fructose corn syrup, and a whole bunch of other ingredients that provide absolutely no nutrition whatsoever.  

But while people are paying attention to what’s in what they eat, they’re also paying attention to their grocery bills.  Because the cost of food is going up quite sharply.  

You might think that clean eating and budgeting on your groceries don’t go together.  But actually they can.  If you’re focused on nourishing your body you’re going to want to avoid the packaged and processed foods.  You’ll be making real food choices instead.  I’m here to tell you it is possible to do that while also being budget minded when it comes to your groceries. 

 

The Perimeter

When shopping at the grocery store many clients tell me they only shop the perimeter because that’s “the safest.”  You might think that but unfortunately, grocery stores and food producers know that’s what’s on your mind.  And they’ve got some tricks in store for you.  Learning how to navigate the perimeter of the grocery store will help you know how to make healthy, budget-friendly choices.  

 

Avoid Processed and Packaged Food 

By now you’ve probably figured out that clean eating means mostly whole foods the are not highly processed or packaged.  But you may also think that whole foods mean vegetables or meat.  That’s very true, but you’re forgetting that beans or lentils and quinoa or rice are also whole foods.  Single ingredient foods that are minimally processed are a great choice.

When it comes to the produce you don’t need to buy only from the green grocer section of your grocery store.  Frozen vegetables are also a good choice as long as there are no added sauces or ingredients in there.

Despite what the label on the frozen food packages says, don’t microwave them in that plastic bag.  Remove the produce from the bag and steam, roast, or cook without the plastic. 

 

Buying In Bulk

Being mindful and aware of sales at the grocery store is a great way to be budget-friendly.  Set aside money to take advantage of sales so you can stock up and freeze the extras.  

This is also a good time to think about seasonal eating because produce that is in season tends to be less expensive.  It can also be more flavorful and have more nutrients since it’s not picked early and held in a warehouse.  Again, this is a great time to buy in bulk and create longer term storage through freezing, canning, or dehydrating.

 

Avoid Trendy Food

It is possible to eat clean and healthy on a budget without getting sucked into the trendy foods.  Many food companies use front of package labeling and buzz words to get you to buy their products.  Just because they’re selling it doesn’t mean that you have to have it.  Sticking to a simple, nourishing diet is best when it comes to eating healthy on a budget.

 

Budget-Friendly Foods

Meal planning is one of the biggest budget friendly tips.  As you’re putting your plan together be sure to think about ways to use inexpensive foods that are not highly processed.  Canned foods are not necessarily a bad thing, just be sure to choose those items that are from cans that don’t use BPA.  Tetra pak, those cardboard packages for liquid items, or glass are also a good choice.  

For many of the items listed below I’ve added a recipe to help you with meal ideas:

  • Gluten Free Oats  - choose old fashioned, unflavored oats.  Steel cut is a great choice for higher fiber
  • Quinoa - This is a great high protein grain that is wonderful in so many dishes
  • Wild Rice - This is not actually a rice, it’s a grass, and it’s a wonderful nutty flavored nutrient dense grain substitute
  • Legumes - lentils and beans are a wonderful protein source that are very versatile
  • Canned tomatoes
  • Frozen vegetables
  • In-season produce
  • Eggs - These are a fabulous source of protein and go in a variety of dishes, perfect for any meal
  • Sweet Potatoes - delicious and nourishing this is a fresh food that also  has good longer term storage 
Related articles:
Healthy Budget-Friendly Ideas For When You Hate to Cook
Realistic Food Budget Tips

Stuffed Acorn Squash

by recipes, vegetables, ,
This acorn squash recipe is packed with protein. Deeply nourishing and filling this is an amazingly flavorful and healthy option for a side dish. The use of sage gives it a rich, aromatic flavor. Take advantage of the bounty of the season with this wonderful dish. Tip: Just like pumpkin seeds, you can season and roast the seeds from an acorn squash. Clean them and set aside to prep later or roast them in the oven while you’re cooking this dish.

Stuffed Acorn Squash

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Prep Time 20 minutes
Cook Time 50 minutes
Servings 6

Equipment

  • Tip: For this dish I find it’s best to cook it in my wok pan. If you don’t have one make sure you’re using a large saucepan with a deep lip.

Ingredients
  

  • 3 acorn squash, cut in half and seeds removed
  • 4 tablespoons extra virgin olive oil, divided
  • 3-4 cloves garlic, finely minced
  • 1½ pounds Portobello mushrooms, cleaned and diced large
  • ½ medium yellow onion, thinly sliced
  • 1 cup green lentils, picked over, rinsed, and cooked
  • 1 1/2 tablespoons fresh sage, finely chopped
  • ¼ cup dry red wine or *bone broth
  • 1/3 cups dates, roughly chopped
  • ¼ cups walnuts, chopped
  • ¼ cup organic Parmesan cheese, freshly grated, optional
  • Sea salt and fresh ground pepper to taste

Instructions
 

  • Preheat oven to 400°F, lightly oil a large baking dish and set aside
  • Place acorn squash halves cut side up in the baking dish, brush the cut edges with one tablespoon olive oil
  • Season with salt and black pepper, to taste
  • Place baking dish in pre-heated oven and roast until the squash is fork tender, about 40 minutes
  • While the squash is roasting, heat the remaining olive oil in a large skillet at medium heat
  • Add minced garlic, sauté until golden, 1-2 minutes
  • Add chopped mushrooms, cook, stirring once or twice, until they soften and brown slightly, about 4-5 minutes
  • Add onions, continue cooking, stirring occasionally, for another 3-4 minutes
  • Add green lentils, sage, and wine or broth into the pan, stir occasionally and cook until the mixture thickens slightly, about 8-10 minutes
  • Remove from heat, add dates and walnuts
  • Season to taste with salt and pepper
  • When squash and mixture are both ready slightly fill each half of the acorn squash with the mixture
  • Sprinkle with cheese if using
  • Return to the oven and cook another 5-7 minutes to warm fully
  • Remove from the oven and serve
  • Enjoy!
 
 
 
 
   
mash brussels sprouts

Autumnal Mash With Crispy Brussels Sprouts

by Fall, recipes, seasonal, sprouts, vegetables, , ,

This is a great side dish to add to any seasonal menu. Delicious and nourishing, it takes advantage of wonderful foods that are in season right now. Eating foods that are in season means they have more nutrition. Typically they’re also less expensive which is definitely a good thing.

Autumnal Mash with Crispy Brussels Sprouts

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Prep Time 10 minutes
Servings 4

Equipment

  • Note: for ease of cleanup you can line a rimmed baking sheet with either parchment paper or a silicone Silpat® baking mat

Ingredients
  

  • 1 medium cauliflower head, roughly chopped (save the leaves to use as a green vegetable in another dish)
  • 2 Gala apples, peeled, cored and roughly chopped
  • 2 large shallots, cleaned and roughly chopped
  • 1 tablespoons fresh rosemary leaves, minced
  • 2 tablespoons extra virgin olive oil , divided
  • Sea salt and black pepper, to taste
  • 1 pound Brussels sprouts, washed, trimmed, and halved
  • 2 garlic cloves, finely minced
  • 2 tablespoons organic whole cream
  • 2 tablespoons organic unsalted butter
  • ½ cup pistachios, shelled and roughly chopped

Instructions
 

  • Preheat oven to 375°F, prepare rimmed baking sheet
  • Add cauliflower, apple, shallots, rosemary, sea salt, pepper, and one tablespoon olive oil to a large bowl. Toss to combine.
  • Spread this mixture onto baking sheet, place in over and roast until the cauliflower is fork tender, 25-30 minutes
  • To prepare Brussels sprouts:
    Heat the remaining olive oil in a large pan over medium heat.
    Add the garlic. Cook, stirring frequently, until garlic is fragrant, less than 1 minute
    Add Brussels sprouts. Cook, stirring occasionally, until they are crispy and starting to brown, about 15 minutes.
  • To assemble:
    When cauliflower mixture is finished, place in a large mixing bowl.
    Add cream and unsalted butter and mash (with a potato masher or an immersion blender) until smooth.
    Spread the mash in a large serving dish, top with the Brussels sprouts, and garnish with pistachios.
    Enjoy!

cinnamon apple and pear sauce

Cinnamon Apple And Pear Sauce

by Uncategorized, , , ,

Making apple or pear or apple and pear sauce when the fruits are in season is a delicious way to use these autumnal fruits. And the sauce is delicious as a condiment for roast meats, baking into muffins or snack breads, or even just as a
snack.

Because of the high pesticide load both apples and pears often appear on the Dirty Dozen list so it’s best to buy them organic.

Tip: This recipe is delicious, and, if you don’t peel the apples or the pears, has some fiber for a little extra gut health boost. The Instant Pot softens the peels so they blend well and the sauce will still be smooth.

cinnamon apple and pear sauce

Cinnamon Apple and Pear Sauce

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Prep Time 10 minutes
Cook Time 4 minutes
Servings 4

Ingredients
  

  • 4 large organic apples, cored and chopped
  • 2 large organic pears, cored and chopped
  • ¼ cup water
  • 2 teaspoon ground cinnamon
  • 1 tablespoon fresh lemon juice

Instructions
 

  • Combine apples, pears, water, ground cinnamon, and fresh lemon juice in the Instant Pot, stirring them to combine
  • Add the lid, lock into place, and make sure the vent is set to “Sealing”
  • Use the “Manual” setting and add 4 minutes
  • After cook time is complete, allow a natural release of pressure for 10 minutes, then manually release the remaining pressure
  • Use an immersion blender and blend until desired consistency is reached (from chunky to smooth). If you don’t have an immersion blender you can use a food processor or blender, just be careful transferring the mixture as it is very hot.
  • Options:
    Serve immediately, YUM!
    Transfer to airtight glass containers and store in fridge until ready to serve (upto one week)
    Transfer to airtight glass containers and store in the freezer until ready to thawand serve (up to six months)
    Process into canning jars to use when desired (store up to 18 months)
    Enjoy!