Mom and Us » Health

Asparagus and Chard on Quinoa

Danica Dunphey — Mon, 01 Jun 2009 22:51:57 +0000

This was dinner a few times lately, and as I sat enjoying a bowl of leftovers, I thought I’d share the [quick + easy!] instructions. Yay for summertime goodness!

Asparagus and Chard on Quinoa
four servings

quinoa, prepared, (enough for four)

one bunch asparagus, woody stems snapped off, and trimmed to 2″ lengths
one bunch chard, stems trimmed, and cut into 1″ ribbons
3 big cloves of garlic, minced
2 T butter
2T olive oil
salt + pepper

4 T butter
2 t soy sauce
2 T balsamic vinegar

Prepare quinoa.

Meanwhile, heat butter and oil in skillet. Add asparagus, salt and pepper to taste, and cook until bright green and still crisp (unless you like mushy asparagus!) Remove from pan. Add garlic to pan; cook until fragrant, 30 seconds or so. Add chard, salt and pepper to taste, and cook until wilted, stirring. Remove from pan. Add 4 T butter to skillet and heat until browned (but not burned!). Remove pan from heat; stir in the soy sauce and vinegar. Add quinoa, asparagus, and chard back to the pan and stir well. Top with freshly grated parmigiana reggiano that you happen to have in the fridge… or just with your good ol’ parmesan cheese.

That’s it! Yum!

Spinach and Berry Salad

Danica Dunphey — Tue, 28 Apr 2009 21:15:51 +0000

I first had this salad at my sister-in-law’s baby shower, back in 2005. The recipe was quickly procured and tucked inside my recipe box… where it has sat for 4 years.

Fortunately, my mother-in-law hadn’t forgotten about this tasty dish, and whipped it up for our dinner last night. It’s quick and special, all at once, and it was a yummy addition to our baked fish and couscous.

This is a perfect luncheon salad. Served with a nice quiche, or topped with crumbled goat cheese and a side of nice bread, it would be a wonderful, light meal for a lunch with girlfriends. However, lest such an idea cause you to file this in the category of “chic food,” I will point out that Ryan enjoyed this very much!

Spinach and Berry Salad

Vinaigrette:

Mix and chill.

Salad:

Toss; dress with vinaigrette to taste.

*To toast: Spread on cookie sheet and put in hot oven for a minute or two. Watch them closely; they’ll go from toasted to burned in a split second!

**Or any combination you have on hand.

Black Bean Soup

Danica Dunphey — Tue, 24 Feb 2009 23:06:42 +0000

Everyone loves black bean soup, right? Well, if you’re not sure, give this one a try! Creamy, flavorful, and fun! I like to serve a basket of Tortilla Crisps, too.

Black Bean Soup
adapted from Sarah Leah Chase’s Year Around Cookbook

Makes 8-10 servings

olive oil
1 large onion, diced
3 (or more!) cloves of garlic, minced
6 carrots, peeled and minced
4 ribs celery, minced
1 can green chilies
1/6-1/4 cup ground cumin (to taste)
1/4 cup dried oregano
1 lb black beans, soaked overnight in water
3 1/2 - 4 quarts chicken broth (or water and chicken bouillon)
1/2 cup fresh lime juice (optional, but yum!)
1/2 cup cooking sherry (optional, but adds depth)
salt and pepper to taste
1/2 cup fresh chopped cilantro
sour cream for garnish
sliced avocado for garnish

Tortilla Crisps

Cut a package of 12 7- or 8-inch tortillas into 8 wedges. Spread one third of the wedges on a cookie sheet. Bake in a 350 oven 5-10 minutes, or until dry and crisp; cool. Repeat with remaining wedges. Store in an airtight container at room temperature up to 4 days or freeze up to 3 weeks.

Menu planning, Part 2

Brietta Paladin — Tue, 03 Jun 2008 15:06:34 +0000

I love menu planning. I’m sure this is partly because I like thinking about food almost as much as I enjoy preparing and eating it! (OK, I should rephrase that: I like preparing food as long as the baby’s not crying and the children are pleasantly occupied.) That said, in no way do I think that menu planning is required in order to be a good homemaker. I have found menu planning to be a tool that has helped me a lot as a wife and mom, but please don’t feel condemned if you don’t feel like it fits you and your household needs. Also, there is no “right” or “wrong” amount to spend on groceries. Our goal as good stewards of our money should be to honor the Lord in how we spend it, not to make sure we’re all spending the same amount on the same things.

Today I want to talk a bit about how menu planning helps me stick to my budget:

1. First of all– and this has nothing to do with menu planning, but I thought it worthy of mentioning– it really helps to decide ahead of time what the grocery budget will be. Whether it’s a weekly, bi-monthly or monthly figure is up to each shopper, but the simple truth of the matter is that there is no money-saving replacement for having a predetermined amount to spend. You may have to track your normal grocery expenses for a bit in order to come up with a workable budget amount, but it’s worth it!

For me, I prefer a monthly budget. This way, if I have a week or two in the month when there is family visiting from out of town or special holidays/events, I can spend extra there and then plan very inexpensive meals the other days/weeks to make up the difference. My goal is not to spend exactly $x.xx per person every single day, but rather to stick to $xxxx.xx/year in groceries.

2. “Mix ‘n Match” meals. In other words, when I plan a meal like salmon, I will almost always insert it between two less expensive meals (i.e. lentil & rice tacos, potato soup, vegetarian chili, egg & spinach casserole, etc.). This way, at the end of 3 days, our average dinner meal expense is fairly low. Once again, an inexpensive meal in my home might be expensive in yours; but I think you get the gist.

3. Keep breakfast and lunch meals nutritious yet simple. I really get away with this right now because my children are young and like repetition. They actually get disappointed when I don’t serve them PB&J for lunch and their absolute favorite breakfast meal is oatmeal (baked or regular)! You may like a bit more variation in your home, of course, but you don’t have to be fancy to make sure you’re eating whole grains (cereal, oatmeal, whole wheat bread), fruit (bananas, pineapple, apples), veggies (baby carrots, celery sticks), protein (peanut butter, tuna, eggs), and dairy (milk, cheese, yogurt) throughout your day.

4. Have a Master Menu List. This is a compilation of all the foods I like to make/my family likes to eat/I want to try, which allows me to salvage some creativity in my weekly planning (personally, I don’t think I could handle a rotating menu due to boredom issues) while still, well, planning! When I sit down on Monday afternoons or evenings to plan my menu, I pull out my calendar and my Master Menu List, which has all my favorite foods broken down by category– beef, chicken, fish, beans, cheese & eggs, sides– and plot through the week, marking down items I need to buy as I go. The money-saving aspect of this is that I can utilize what’s on sale at the grocery stores better than if I had a predetermined menu from weeks and weeks ago.

Regardless of what we eat and how much it costs, I think we all can agree on how great it is to save money, especially at the grocery store. I hope these tips help/encourage you in your efforts to be a wise steward of what God has given you!

Menu planning

Danica Dunphey — Tue, 06 May 2008 21:14:39 +0000

I didn’t really get serious about menu planning until after Jameson was born. At that point, it became more than a good idea; it was the only way I could guarantee to get dinner on the table!

I certainly don’t get to this every week, but my week goes so much better when I do. Here are some of my reasons for planning my meals ahead of time:

1. Fewer trips to the grocery store on an already-busy afternoon.
2. Fewer outings to restaurants due to an obviously half-hearted reply to “What’s for dinner?”
3. Actually making dinner: knowing what’s supposed to be served in the evening means that when life is peachy for an hour in the morning, I can work on getting dinner started. And then grab 5 minutes here, 10 minutes there… rather than requiring an entire 2 hours of prep right before the dinner hour (which, of course, would be impossible.)
4. Avoiding that terrible experience of just not knowing what on earth to make on any given day.
5. Saving money and time by planning to re-use leftovers, and basing our weekly menu on sale items.

One of the things I use to help with my menu planning is a file I keep with recipes I’ve tried — and recipes I’d like to try. This way, when I’m a bit stumped, or am in a recipe rut, I can jump-start my imagination!

Most of these dishes are simple and inexpensive, and call for ingredients I generally have on hand: rice, potatoes, pasta; chicken, eggs, cheese, beans; onions, garlic, tomatoes, carrots, broccoli, spinach; etc. Some of these dishes also morph into something else, so leftovers are a bit more than just leftovers (i.e. chicken rice casserole can become a stew the next night.)

I often read cookbooks and such for fresh inspiration. I’m also trying to be more and more inspired by the seasonal availability of fresh produce grown locally. This, I think, ends up saving money, because I’m buying less out-of-season produce in the middle of winter. Probably (at least, in my simple logic) if canned and frozen veggies are the only things “naturally” available for several months a year, then those will deliver enough nutrients to our bodies to tide us over till spring comes again. But that’s a bit of a random thought, thrown in here for free. :)

To sum up, I guess, meal planning can be a real time and money saver (and aren’t we always looking for those?), and also can aid in being good stewards of our family’s health, as it allows you to think carefully about what will be eaten each evening — with less chance of a frozen pizza being whipped out. But, incidentally, if you should find yourself eating frozen pizza, I recommend California Kitchen. They’re the yummiest.

On Vaccinations

Brietta Paladin — Wed, 02 Apr 2008 11:31:26 +0000

“Is vaccinating your child really necessary and is it safe?”

This question is a familiar one to us Sinclair ladies. Mom wrestled over it years ago and now Danica and I are wrestling over it ourselves. There are both simple and complicated answers. Firstly, regarding the necessity of vaccinations:

No, from a technical standpoint, vaccinating your child is not necessary. Your children can live without vaccinations and not die– people did it for centuries! And you, as the parent, get to make the final decision. Many will tell you that you have to vaccinate your children to enroll them in school (that’s a “trump card” I’ve often had played on me), but you are officially allowed to sign an exemption, should you so desire. That said, I would not be surprised to see increasing resistance from officials on this issue. Last fall in Maryland, parents were threatened with jail if they didn’t comply to the school system vaccination requirements.

As far as whether or not vaccinating is necessary for our children’s medical and future health prosperity– and if it is indeed safe– the lines are much grayer. It all depends on who you’re talking to! Here are some of my brief thoughts on the matter:

1. Know what your vaccinations are made from.

We assume that everything a doctor may recommend giving our children is good for them all the time. If you’ve been a parent for long, you know this simply isn’t true. Often in the medical community, risks are weighed and doctors make the decision that they feel is truly best. The problem is when a doctor’s conclusion is different than yours would be– if you knew what to weigh.

For example, do you want formaldehyde and ethylene glycol (antifreeze) injected into your infant?

Or much, much more horrifically worse, what about the possibility of vaccines that are developed with the use of human diploid cells (the dissected organs of aborted fetuses)?

Ask questions. If you want a certain vaccination, ask for the manufacturer information and call them to get all the facts so that you can be comfortable (from both ethical and safety standpoints) about everything that is being put in your child’s body.

2. Some vaccinations are for illnesses that can be medically treated without being dangerous, but we don’t know they’re not dangerous because they’re unfamiliar.

Recently, I realized that my children will grow up hearing tales about the chicken pox my sisters and I had as girls much the way I grew up hearing tales about the mumps my parents had when they were young. To me, chicken pox is not a serious illness, provided you get it real good when you’re a child and develop all the proper immunities, while measles and mumps make me very nervous because they are unfamiliar and treated as always-deathly illnesses. [Note: I realize chicken pox is much more serious for adults in regard to both reproductive systems and unborn babies and I assume our moms did, too, else they wouldn't have been sending all of us to each other's houses to get chicken pox.]

My mom didn’t grow up with an ignorance-based fear of measles or mumps, but I did. Likewise, I didn’t grow up with an ignorance-based fear of chicken pox, but it’s very plausible that my children will.

One thing I did years ago was briefly research each of the diseases addressed by vaccinations. I did a quick overview of the common symptoms and possible complications (and I made a list– prior to the days of google docs– which I’ve since lost on a computer that won’t start… Bummer!). In familiarizing myself with these illnesses, I found that I was no longer so intimated by them because I had eliminated the unknown factor.

3. Vaccinations don’t always work and can then increase our risk much more than if we were simply exposed to and created natural antibodies to illnesses as children.

When I was pregnant with Gabriel, it was discovered that I was not immune to rubella, which can be very dangerous to an unborn baby, even though I’d been vaccinated years before. My midwives were justifiably nervous and I was instructed to be seen immediately should I experience any of the symptoms of rubella.

In regards to chicken pox, there are many questions about its long-term effectiveness; so while we’re making it so that children aren’t getting chicken pox (I fear the motivation is sometimes that they not miss school days and require their moms to take time off work), there’s a very good chance that they will deal with shingles as adults and possibly even contract the illness at a much more dangerous time for their (or their unborn babies’) bodies. Do we really want to take such risks just so that we don’t have to spend a week or two caring for our children?

4. There are real risks associated with particular vaccinations.

When even the government is admitting to a correlation between vaccines and autism, we parents should all stop and take note. For years, there have been suppositions and suspicions and testimonials regarding such things, but the government has flatly denied the possibility. Not so now.

This is one of the reasons I am especially skeptical and try to learn a lot about newer vaccines. What sorts of things might we find out in 10 or 15 or 20 years about the hepatitis A and B vaccinations, for example? Maybe nothing bad! But do I really want my children being guinea pigs for medical research?

5. Certain vaccinations at certain points in time can be a real blessing.

Believe me, as soon as Gabriel was born, I got a rubella vaccination (after checking the source and how it was made). The possibility of contracting that sort of illness when carrying an unborn baby was enough to make me very, very grateful that there was some sort of prevention available. And while I hope that my children will be exposed to and generate natural antibodies to chicken pox at some point in their childhoods, should they not be, I’m glad there will be something available for them as adults who are faced with bigger concerns about the illness.

6. Don’t be afraid to create your very own Vaccination Schedule.

I remember the first time Danica and I went to a restaurant with some friends and one ordered a meal, only to then tell the waitress all the things she wanted different: “No onions, and instead of fries I’d like a potato, and please put the mayo on the side,” etc. Mouths hanging open, we were astounded! “You can do that???” (When you eat out with a big family, the options are usually pepperoni or no pepperoni on your pizza!)

I think some parents would have the same reaction upon finding out that you can decide when, how, and what in regards to vaccinations. Yes, you can! You’re the parent and you are the one ultimately responsible before God for making good decisions for your child(ren). If you don’t feel comfortable with the rubella vaccination but you want measles and mumps, you can get separate measles and mumps shots. If you think getting the tetanus shot for your son who likes to play in the run-down barn nearby that is probably full of old, rusty, bacteria-covered nails is a good idea but you’re not interested in the diptheria or pertussis part of the DTaP shot, then say so. If anything, I’ve found that doctors respect me more when I start discussing vaccinations intelligently with them. They realize I’ve not just bought into a movement that is anti-modern medicine, but that I’m a genuinely concerned and invested parent.

Regarding when you get vaccinations, my greatest word of caution is to highly protect your child’s developing immune system. Doctors are concerned about this immature immune system, too, and their solution is to expose it to disease in as controlled a fashion as possible: vaccinations. Attentive mothering, at least 12 good months of breastfeeding, good hygiene, and caring for your baby at home (vs. a daycare center– if you must work it is better to find a friend or family member to watch your baby in their home) is, if you’re able, the better option during this delicate time. [Note: breastmilk has the best natural antibodies! Vaccinations can't even come close to breastmilk in terms of effectiveness, let alone safety!]

A child’s immune system and brain are both pretty fully developed by age 2. If you want to do any vaccinations, it would be much kinder to your child’s body processes and development at this time than earlier. The exception to this is MMR– the vaccination most associated with autism– which may be better to wait on at least until your child is beyond the formative preschool years.

Also, consider talking with your doctor about getting your child’s titer levels checked prior to immunizing. Your child may have developed immunity to certain viruses just by exposure.

7. Pray about and make decisions that are best for your child(ren).

Sometimes people have said to me something like, “You’re being selfish by not giving your kids the MMR vaccination. What if you start an epidemic?”

I don’t honestly know all the logistics of such a possibility because I’m not a doctor, a medical researcher, or an expert on statistics. I have a good measure of confidence in the fact that most of the major illnesses that vaccines address were on the decline before vaccinations due to good hygiene, better medical care, and a general increase in knowledge about them, but that’s about it.

Epidemics aside, we know our children. We know what we have faith for and peace about. We know that we can trust the Lord to honor our sincere-hearted obedience.

I also know this: fear can too easily be our motivator. There are times when I’ve spoken with a doctor and come away very shaken and worried about what could happen if I don’t vaccinate my baby. Similarly, there are other times when I’ve read about vaccinations and been fearful to get any vaccinations ever. That’s when I come home and say, “What is God saying to me? What are the facts I know to be true?” I don’t want to live my whole life dictated by the What-Ifs. That would mean never leaving my home, never touching that grocery cart or getting in that vehicle, never being at peace about my children’s welfare… never having children.

In ending this very long answer to a very short question, I realize there is probably much more to be discussed. Please feel free to comment, share information and insights, and encourage one another as we process and make these not-so-black-and-white decisions!

Egg Casserole

Darlene Sinclair — Tue, 11 Mar 2008 17:32:00 +0000

Some time ago Brietta posted a recipe for egg casserole (it is a quick quiche-type fix-up) which has since become regular fare at my house. Perfect for those “last minute” meals.

This morning was one of those hoped for “snow days” - even the institutions of higher education canceled classes. The college boys woke up to text messages and e-mails alerting them of an instant holiday. This called for spontaneous celebration!

Off to the fridge I went. Hmmm… plenty of eggs, an assortment of cheese, and all the basics. Looks like we’ll take the ol’ standby recipe, tweak it to fit the ingredients on hand, and have a nice breakfast.

I’m including the original recipe below. The pics will include comments regarding today’s variations. This is how to cook on a budget - using basic recipes, replace the required ingredients with the things on your shelves. It will afford an inexpensive and interesting dish, guaranteed!

Egg Casserole

4 eggs, beaten
1/3c milk
1/4c all-purpose flour
1/2tsp baking powder
1/8tsp garlic powder
10oz shredded cheese
1c. pepperoni, sausage, spinach, broccoli, ham, and/or whatever you feel like!
1c light cottage cheese

1. Preheat oven to 375-degrees.

2. Combine eggs, milk, flour, baking powder & garlic powder in medium bowl; beat until combined. Stir in 8oz shredded cheese, pepperoni/sausage/spinach/etc. & cottage cheese.

3. Pour into greased 9-inch pie plate and sprinkle remaining shredded cheese on top. Bake, uncovered, 25-30 minutes or until golden and knife inserted into center comes out clean.

4. To serve, cut into wedges.

I typically make four recipes to feed my crew (there are alot of hungry mouths around here) and prepare them in a variety of ways: pepperoni and garlic, bacon and broccoli, red pepper and mushroom - but we had pizza last night and most of the fun things were gone.

I found instead an assortment of cheeses. Ricotta and feta cheeses were added to the cottage cheese. Mozzerella, colby, and cheddar comprised the shredded cheeses - even so I was still a bit short on cheese so there was none to sprinkle on the top. I added some leftover green beans to one of the cheese pies as well.

As they baked I remembered the container of leftover pizza sauce. Perfect accompaniment! It was quickly heated, grated Romano was set out as well, and we enjoyed our Egg Casseroles Italiano style! A fresh fruit salad, juice, and coffee rounded out our festive morning meal!

Try Millet!

Brietta Paladin — Tue, 04 Mar 2008 18:02:18 +0000

I first was introduced to the idea of eating millet a couple months ago when my infant daughter and I were fighting a bad case of thrush (a yeast infection that is passed from breastfeeding mom to baby and vice versa). In an effort to promote good bacteria in my body that would keep this yeast overgrowth in check, I began introducing more foods to my body that are “yeast-free.” A friend recommended millet as one of four good grains that would help me in my cause (the others are amaranth, buckwheat, and quinoa) and I immediately went out and purchased a bag of pearled millet since that was the most available locally. I was clueless about how to cook it and, I confess, rather doubtful of its taste, but I figured I would give it a whirl. Wasn’t I surprised to find that it’s very easy to prepare and– more surprising!– that I really do like it!

Some of you may think of birds when you think of millet, but millet is a staple in many diets around the world– and not just for birds! There are large areas in India and China where millet is more easily grown than rice and, consequently, there are entire groups of people who eat millet everyday of their lives. And though millet is technically a seed (like birdseed!), it is usually referred to as a grain from a culinary perspective.

The most common sort of millet to find and purchase is pearled and hulled millet. Occasionally you can find traditional couscous, which is made from cracked millet. You can also buy ground millet to use in breads and muffins.

In the last few months, my family and I have eaten millet in place of rice many times. For this, I cook it very similarly to rice: bring two to three parts water (or stock) to a boil and then add one part millet, reduce the heat, cover, and simmer for about 20-30 minutes until all the liquid is absorbed. The texture when cooked this way is fluffy, somewhere between rice and couscous.

You can also serve millet like oatmeal (cook longer, occasionally stir, and add additional water) or throw it in soups, chilis, and even casseroles.

Millet is a very healthy food. It’s good for your heart, is an excellent source of fiber, promotes body tissue development and repair, substantially lowers the risk of type 2 diabetes, and can protect against childhood asthma. Some research even shows that good whole grains like millet are equal to or greater than vegetables in health promoting activity! And especially for those of you who, like me, may be trying to avoid yeast-growing foods, millet is a great alternative to rice, potatoes, and oats.

And now, a favorite recipe using millet!