New Website for Nourishing Families

If you've been here before, Welcome Back and if you're just visiting for the first time, Welcome!  My name is Tammie, I’m so glad that you are here! I absolutely love sharing my passion and mission about the importance of REAL food with the world. You see, ever since I was a little girl I've always wanted to grow up to do two things, be a mommy and a teacher.

I love to inspire and guide my four beautiful children to create amazing levels of joy and happiness in their lives. It feeds my soul. There is something about watching a light turn on in another person when they learn something new.  Just like with my kiddos, when other people learn from what I have to share in my books, classes and programs, I love to see them grow and blossom in awe-inspiring ways.

I have developed many skills that help me to take complex things (very few things are as complex as the relationship between food and health) and make them so simple that anyone can master them.

This site is no longer active.  I have moved to a new site so that I can share and offer you more information, recipes and inspiration!  Visit me at www.TammieDuggar.com

I've been eating and baking GF for over 5 years now. But when I first started there seemed to be some standard ingredients in every gluten free baking recipe and they included some sort of starch to "hold the ingredients together"  Many of those ingredients were added starches and quite frankly I didn't feel super good after eating them.

I've realized that Gluten-Free baking has its challenges but it also has so many possible combinations.

This is my new pancake recipe.  I hope you'll agree that it's a yummy addition to your lazy Saturday morning.

Gluten Free Pancakes

Ingredients:

3/4 cup Oat flour*

3/4 cup brown rice flour

2 Tbsp. flax meal

1 1/2 tsp. baking powder

1/4 tsp. salt

1 Tbsp. coconut flour

1 egg

2 Tbsp. unsweetened applesauce

1 Tbsp. raw honey

1 Tbsp. coconut oil, melted (plus additional to coat pan)

1 cup milk (any kind, I like unsweetened almond milk)

Directions:

Preheat frying pan on medium low heat.

In a mixing bowl combine the oat flour, brown rice flour, flax meal, baking powder, salt and coconut flour. Stir together to mix well.

In an other bowl combine the egg, applesauce, honey and melted coconut oil.  Whisk together.

Pour liquid ingredients into dry ingredients and stir until thoroughly blended together.

Coat frying pan with coconut oil and pour 1/4 cup batter into pan for each pancake, spread out into small circles if necessary. Allow pancakes to cook for several minutes on each side.  Turn over when edges are firm or bubble begin to form.

Serve with fresh berries or pure maple syrup.

Make about 12 pancakes

*Make sure that you use gluten free oats.  

Oats and flax can be ground into flour/meal using a coffee grinder. 

March 2014 Classes

Fat: The Good. The Bad. The Essential.

Fat seems to be one of the most complex and misunderstood concepts of nutrition, so misunderstood that our country went through a “fat-free” revolution that introduced countless products to our grocery store shelves.  

The fact is fat is good, or let me be more specific: Healthy Fat is good!  You should not be afraid of foods that contain healthy fats, including foods that contain cholesterol. 

Healthy fats are essential to proper body functions. We cannot assimilate some nutrients without fat.  Each cell in your body has a membrane made of fat.  Your vital organs are all surrounded by a protective layer of fat.  Healthy fat supports balanced Hormone function, fats give us energy, and they are required for normal cell function.  Fats also slow down the absorption of carbohydrates this helps you feel full & satisfied.

Essential Fatty Acids are those that our body cannot produce by itself.  These are Omega-3 and Omega -6 fatty acids. 

A good balance between these two types of fat should be 3 to 1 omenga-6 to omega-3, but the typical Western diet is between 20:1 and 50:1.  

10 Common  symptoms that your omega ratio may be out of balance:

1.       Dry, flaky skin, or "chicken skin" on backs of arms
2.       Lowered immunity, frequent infections
3.       Fatigue
4.       Cracked skin on heals or fingertips
5.       Dry, dull hair
6.       Dry eyes
7.       Brittle or soft nails
8.       Poor wound healing
9.       Hyperactivity and or irritability
10.       Learning disorders

What are your favorite healthy fats?

Goji Berries and Double Rainbows

Smoothie magic is all about adding some powerful super foods to your morning smoothie.  What is a super food?

A super food is defined as a nutrient-rich food that is considered to be especially beneficial for health ans well-being.


One of my favorite magic ingredients is Goji Berries.  Goji berries are the most nutritionally dense foods on the planet.  It is the only fruit that is a complete protein and has one of the highest anti-oxident ratings.  They contain 21 trace minerals and are exceptionally high in selenium and germanium which are powerful cancer fighting antioxidants.

Goji berries contain more beta-carotene than carrots.  Your body converts beta-carotene into Vitamin A for healthy skin, eyes and a strong immune system.  They also contain natural anti-inflammatory compounds that lower cholesterol.

Goji berries are native to the Himalayan Mountains and have been used in Tibet and Mongolia for thousands of years both as a culinary ingredients and for their medicinal properties.

I think it's time we get some of that Goji goodness into us!

Double Rainbow Smoothie

Ingredients:

2 cups water

1-2 Romaine leaves

1 handful spinach

6 strawberries

1/2 cup raspberries

1/2 carrot

1/2 banana

1 cup pineapple

1/2 cup blueberries

1/4-1/2 of a beet

2 Tbsp. goji berries, optional

8-10 ice cubes

Directions:

Place all ingredients in a blender in the order listed and blend until smooth.

Share your smoothie magic with a friend!

What is your favorite way to eat a goji?

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Smoothie Magic

 So what is the big deal about smoothies, especially green ones?

Just the other day I was shopping and came across two ladies who were definitely on a healthy eating mission.  In fact they must have been doing this together. They had one cart that was strategically divided down the middle with identical products on either side.  I noticed this as they were gathering fresh produce from the organic section, way to go ladies!  One of them had a book in one hand and a shopping list in the other she was calling out items while her friend was loading up the cart with yummy green produce.  Judging by items they were gathering I could only assume they were on a green drink mission!

They were getting a great start to their new year and they were doing it together!  It is always more fun to try something new when you can enroll a friend in the process with you.

So just what is the big deal with smoothies, green drinks and juicing?  Well, the big deal is that you can get an enormous amount of nutrients with a wide variety of foods in an easy to deliver, fast to create and delicious to eat meal.  Packed with enzymes, vitamins, minerals, protein and antioxidants.  Smoothies hydrate you, satisfy hunger and sugar cravings and boost your energy and mood.  And that's just the beginning of why smoothies are such a big deal.

Join me this month for my Smoothie Magic Class and learn more about the amazing benefits of increasing your fruit and veggie consumption.  I will introduce you to some awesome super foods and you will learn why they are so super!  Come learn how to milk an almond and find out what else you can milk and why you would want too.  This is a fun class with lots to learn and lots to taste...yummy!

Use the paypal button on the right located under the Nourishing Families Foundation Classes, and select the Smoothie Magic Class.

Make Every Ingredient Count

I recently finished my certification in an intensive Culinary Nutrition Expert course and the underlying theme that ran throughout the entire 15 week course was Make Every Ingredient Count.  I have always tried to choose ingredients that are health building but when you really stop to think about it, you can actually cater your health results by the ingredients that you choose.

Hummus is delicious for dipping veggies, spreading on crackers and using in place of mayo on a sandwich. Try this hummus recipe that has been Powered Up with some exceptional health building ingredients.

Pumpkin Seeds: Excellent source of the bone building minerals phosphorus, magnesium and manganese. Pumpkin seeds have properties in their oils that have antimicrobial benefits.

Sunflower Seeds: Excellent source of Vitamin E.  Vitamin E is an antioxidant that travels throughout the body to neutralize free radicals and specifically protects the cell membranes. Vitamin E also has a significant anti-inflammatory properties.

Zucchini: Adds an excellent source of dietary fiber which helps regulate blood sugar. Zucchini also provide vitamin A and C both of which have anti-inflammatory properties and boost immune function.

Avocado:  Excellent source of essential omega-3 fatty acids that aids in cardiovascular function.  Avocados help increase your absorption of fat soluble vitamins and antioxidants by as much as 400%! Avocados are loaded with anti-inflammatory components.

Ginger: Contains wonderful anti-inflammatory properties especially for the joints and the colon.  Helps maintain normal blood circulation and improves the body's ability to absorb essential nutrients.

Powered Up Hummus

2 cloves garlic, peeled

1/2 cup water*

1 1/2 cups cooked garbanzo beans (or 1 can rinsed and drained)

Zest and juice of 1 lemon

1 cup raw pumpkin seeds

1/4 cup raw sunflower seeds

1 Tbsp. tahini

1 medium zucchini, sliced

1/2 avocado

3 Tbsp. olive oil

1/2 tsp. paprika

1 1/2 tsp. cumin

1/2 tsp. salt

1 Tbsp. ginger root, grated

*3 Tbsp. garlic water

In a small sauce pan bring the 1/2 cup water to a boil, add in the garlic and boil uncovered for 3 minutes.  Take garlic out of water and set aside to cool. Reserve water.

In a food processor or blender combine all ingredients and process until smooth.  Transfer to a serving bowl and serve with  veggies or crackers. 

Fall is in the air and anything with pumpkin spice is sounding super delicious!

This time of year always reminds me of elementary school and learning about Christopher Columbus and the Pilgrims and the delicious foods that come along with the harvest season.

Why was Columbus looking for a faster route to the East..Spices!  Spices were precious commodities and even used as currency in some civilizations.  Today we have easy access to almost any herb and spice ever discovered.  We can prepare food that tastes like it came from different cultures just by adding curtain spices and mixtures of spices.

Preparing your own spice mixes for dressings, dips, marinades and rubs is one of the easiest and most delicious ways to start saving money on your grocery bill.  But saving money is just the beginning, you will also avoid many harmful chemicals and additives found in most prepared foods.  If you're interested in learning more join me for my Spice it Up class.  Register at the right of the page under Foundation Classes.

This week I decided to make pumpkin pie...in the form of a smoothie, less time and work involved and you don't even have to chew either!

Here's the recipe for this delicious smoothie along with the Pumpkin Spice Blend recipe.

Pumpkin Pie Smoothie

1/2 cup cooked pumpkin

1/2 avocado

2 cups milk (coconut, almond, any kind)

1 tsp. vanilla

2 tsp. Pumpkin Pie Spice

1 1/2 tsp. cinnamon

1/2 tsp ground cloves

1/4 cup raw honey

2 Tbsp. hemp hearts, optional

ice

Place all ingredients into a blender and mix until smooth and creamy!

Pumpkin Spice Blend

4 Tbsp. cinnamon

4 tsp. ground nutmeg

4 tsp. ground ginger

3 tsp. allspice

Mix spices together and store in an air tight jar.

Double, triple, etc. this recipe so that you have enough for the holiday season.

No HFCS Caramel Corn

Summer reminds me of swimming for endless hours at my Gramma and Grandpa's pool, climbing their cherry tree and eating cherries until I thought I would explode, jumping on the trampoline and sleeping out under the stars.  But, summer wouldn't have been summer without Gramma's famous caramel popcorn.  When I got married that was one of the things I asked Gramma for, her caramel corn recipe.  Well, Gramma gave me her recipe and this is about how I remember it, "Pop your corn and then in a sauce pan add some Karo Syrup and a little of this, some of that, a sprinkle of this and a dash of that, mix it together and shape into popcorn balls.  That's the way Gramma cooked, "a little of this and a little of that."  That's  mostly how I do it too! But, I'm sad to say I never really made her delicious popcorn. 

One of the reasons was because the first ingredient I could remember was Karo Syrup.  HFCS is not something that I keep in my kitchen and not something I want to use to make a deliciously sweet treat.

Each year as summer rolls around and we go swimming, camping and picnicing in the park I wish I had a batch of caramel corn to take with us.  Well, this weekend that is just what I did.  By the way, caramel popcorn and American Fork canyon go great together!

Making caramel popcorn without High Fructose Corn Syrup (AKA: Karo Syrup) probably would have baffled my Gramma's mind...but that's what I had to do!

Careful it's delicious!  Be sure to make it when your family is around otherwise they won't even know it ever existed, trust me I almost ate the whole batch!

Caramel Popcorn Gramma would be proud of:

Air pop 2 batches of popcorn- my popper uses 1/2 cup dry kernels per batch

1/2 cup butter

1 cup sucanat

1/4 cup honey

2 tsp. vanilla

1/4 tsp. baking soda

1/2 tsp. salt

In a sauce pan over medium heat add butter and sucanat, melt together, stirring constantly.

Stir in honey and vanilla and allow to come to a boil, boil for 5 minutes, stirring constantly.

Remove from heat, add baking soda and stir for 2 minutes.  Add salt and stir until well combined.

Drizzle over popper corn and gently toss with a rubber spatula until nicely coated.

Shape into balls, be careful though it's still hot or pour out onto a baking sheet and allow to cool.

It's Time for a Real Food Revolution!

Do you realize that diseases that used to only manifest in the elderly are now prevalent in children and young adults?

One in four children have pre-diabetes or type 2 diabetes, this is the type that is totally preventable!

In less than ten years the rate of young adults with pre-diabetes or type 2 diabetes has risen from 9% to 23%.  

Here is something else to think about, today 37% of kids at a normal weight have one or more cardiovascular risk factors such as high blood pressure and high cholesterol.  Did you read that?  Normal weight.  Doesn’t that make you wonder why?  Doesn’t that make you think, “what about all the overweight kids, what kind of risk factors are they facing?”

I believe that we need a revolution.  A Real Food Revolution!  It’s time that we take the advice of Hippocrates who knew long, long, long ago what works best for a healthy vibrant body: “Let food be thy medicine and medicine be thy food.”

Did you know that in America we are currently raising the second generation of children who don’t know how tocook?  I am amazed when I hear people say they don’t cook.  I just can’t figure out what they eat, it baffles my mind to think that they open up a box or a package or that they go out to eat for every meal of every day.  To top it all off the average American child doesn’t know how to identify the most basic fruits and vegetables.  We are living in a sad state and it is absolutely time to change our lives now and for the future!

I’m ready to help you get on the path of the Real Food Revolution.  To cheer you on as you make 

changes in your lifestyle, changes that will bring a new sort of light into your life.  It’s time to be conscious about what you put into your body.  It’s time to know what your body needs and is really craving.

Join me on July 18th for my Real Food Revolution Class.  Come and share dinner with me as I teach you how to be conscious about what you put in your shopping cart, your pantry and into your mouth.  Real food is where it's at...health, vitality and life!

Class begins at 6:30 pm and ends around 8:30.  Come hungry for yummy food and food for thought.

Class is heald in my kitchen in Bountiful, Ut.  Information and directions will be sent to you upon registration.

Register by July 15th by clicking on the "pay now" button to the right under the Nourishing Families Foundation Class.

 It’s time.

Super Hero Habits Kids Class

Upcoming Foundation Class

Spices and Herbs have been used in foods since the beginning of time.  

Preparing your own spice mixes for dressings, dips, marinades and rubs, is one of the easiest and most delicious ways to start saving money on your grocery bill. 

But saving money is just the beginning, you will also avoid many harmful

 chemicals and additives found in most prepared foods.

This Nourishing Families Foundation Class will be held:

Thursday, March 14

6:30-8:30 p.m.

or

 Saturday, March 16

10:00-Noon

Tuition: $25

Tuition is due by March 11, 2013*

Register for this class in the box on the right.

*Class must have a minimum of 4 participants.

Holidays from Scratch

Because many holiday traditions involve food, I wanted to give you some healthy and delicious choices.  When we eat food that is prepared from scratch and we choose the best ingredients available, our bodies are nourished and better able to function through this enjoyable but often stressful holiday season.

My new book, Holidays from Scratch, Making a Healthy Delicious Holiday Season, is now available in both hard copy and eBook format.  

There are 50 recipes in this book, including a list of essential holiday spices.

The recipes include beverages, salads and dressings, soups, side dishes, main disses and delicious baked goods.  The recipes are brand new or improved updates from Scratch.

The following is one of my favorite new recipes. 
If you're lucky you can serve this at Thanksgiving dinner, instead of the cranberries from the can!


Cranberry Chutney

2 cups fresh cranberries, washed & drained
1 Granny Smith apple, peeled cored & diced
1 small onion, chopped
zest of 1 orange
juice of 1 orange
1 cup sucanat
1/4 tsp. stevia powder, optional
1/3 cup water
1/3 cup Braggs raw apple cider vinegar
1 Tbsp. fresh ginger, peeled & chopped
1/4 cup dried apricots, chopped
1/4 tsp. red pepper flakes
1/4 tsp. nutmeg
1/2 cup toasted pecans, coarsely chopped

Toast Pecans and set aside.

Prepare ingredients depending on the texture and consistency that you want.

Place all ingredients, except pecans, in a medium, stainless steel sauce pan over medium heat.   Allow to cook for about 30 minutes, stirring occasionally.  Cool and stir in the chopped pecans just before serving.

Serves about 10 

It has been almost three months since my last post.  Have I been too busy...yes, but that's not the reason.  Something was wrong with my blog, I could log in and delete items off of the side bar but I couldn't add any items or post anything.  Because I am so savvy with technology I was able to get it fixed super fast...not.  The blogger forum was not the most helpful or convenient way to solve the problem.  So after checking almost daily for three months, I got a little surprise this morning when I  logged in and found I could post!!

Stay tuned for some more ways to Nourish your Family!!!

A Delicious Way to Eat Your Dandelion Greens

Spring Greens Salad with Sweet Lemon Dressing

Eat Your Veggies and Eat Your Weeds

“Eat your Vegetables!”

How many times have you heard this advice?   

How often do you follow it?

Every health agency and nutritional guru recommends at least 3-5 servings of vegetables per day.  Research shows that only about 9% of the population gets the recommended amount and even more concerning is that over half of the population may go days without eating a single vegetable.

Let me give you some good solid reasons why eating vegetables is a good idea:

·         Lowers your risk of heart disease

·         Reduces your risk of certain cancers

·         Improves teeth and bone structure

·         Improves memory and brain function

·         Less chance of weight gain

·         Improves immune function

 

 If you need to increase your vegetable consumption and are looking for a good place to start, start with leafy greens.   

They are superstars and there is a wonderful world of variety when it comes to greens.  

Kale: Is loaded with antioxidant vitamins, and rich in the natural plant compounds

called photochemicals.  Provides high doses of Vitamin K, A and C. 

Spinach: One of the best food sources of vitamin K.  It's also rich in flavonoids

compounds that do double duty as antioxidants and cancer-fighters.

Swiss Chard: Is a close relative of spinach and of beets.  It is a great source of 

beta-carotene, vitamin A, potassium, calcium and vitamin C.

Dandelion Greens: Contain more beta-carotene than any other green veggie, and have

more vitamin A than any food except cod liver oil and beef liver! They are also rich in 

calcium, potassium, vitamin K and fiber.

Eat your veggies and eat you weeds!!  

 Not only do dandelion greens provide a wealth of vitamins and minerals they are also beneficial in easing digestion, decreasing inflammation, aiding in detoxification and eliminating water retention.  Many grocery stores are beginning to offer cultivated dandelion greens during the spring, you can also grow and harvest your own.  Just be certain that your dandelions do not come in contact with any fertilizers or pesticides and are away from any exhaust fumes.

Every year I get so excited as my garden begins to come back to life after a long winter.  The very first greens to start popping out of the dirt. . . these are my dandelion plants.  Some people would quickly get out the shovel and dig out the roots or spray on the Round-up.  Not me!  I love watching the dandelions grow.  I harvest them for salads, toss some leaves into my morning smoothie or layer them on a veggie sandwich.  My son uses them to feed Smaug his bearded dragon.  If we can’t keep up with their production, I wash them, spin them dry in a salad spinner, bag them and freeze them for future smoothies.

Happy Mother's Day from Nourishing Families!

(Purchase "Scratch" cookbook by clicking on the paypal button in the right column) 

You may not even be thinking of Mother's Day yet, but it's on the way and will be here before you know it!!
If your looking for the perfect gift for your mom, your wife, your best friend who is a mom or that fabulous gal in your life, look no further!  Nourishing Families is offering a special that is sure to be wonderfully delicious.


My Mom instilled a love of cooking in me from a very early age, in fact I recently read a journal entry where my mom talked about how I made dinner all by myself when I was just 6 years old!  After that she started teaching me everything she knew about cooking delicious meals.  I know that as you share time together preparing and as you enjoy a meal together that you will build and nourish strong family relationships!

Nourishing Families with Cultured Foods

Bloating. Heart burn. Indigestion. Constipation.  For an unfortunate many, these symptoms are a nagging and frequent experience, all of which stem from an imbalanced and over-burdened digestive system.

The answer to these modern digestive complaints may be found in studying the eating habits of diverse cultures from other parts of the world.  These cultures regularly consume foods that have been “fermented” through a variety of natural processes. This fermentation or “culturing” of foods contributes to enzymatic activity – the breaking down of complex substances into smaller parts - thus easing the burden on our digestive tract. In addition, during the fermentation process naturally occurring beneficial bacteria, or probiotics, both enrich and preserve the food. 

It’s very recent that cultured foods have begun to disappear from our plates. Modern pickles and sauerkraut are made with vinegar instead of the traditional method of lacto-fermentation using salt. Bread and pasta are made with commercial yeast instead of being naturally leavened with wild yeast (sourdough). Milk, yogurt and cheeses are being pasteurized, which kills off all the friendly bacteria we so desperately need to maintain health.

There are many advantages to going back to the traditional ways of our ancestors, and eating more cultured, fermented, foods.

Fermentation precedes human history, but since ancient times people all over the world have been controlling the fermentation process. There is evidence that people were making fermenting beverages in Babylon around 5000 BC, there is evidence of leavened bread in ancient Egypt dating back to 1500 BC and of milk fermentation in Babylon circa 3000 BC.

Traditionally people wouldn’t have to think twice about replenishing the bacteria that allow us to digest food. But we live in a “war on Bacteria” world with products like; antibiotic drugs, chlorinated water and antibacterial soap that kill not only harmful bacteria but friendly bacteria and if we fail to replenish the friendly bacteria we won’t effectively get nutrients from the food we eat.

Top 5 Reasons to Eat Cultured/Fermented Foods

1.    Improved absorption and digestion 

2.    Restore the proper balance of bacteria in the gut

3.    Rich in enzymes

4.    Preserved vitamin content

5.    Inexpensive

Below I have included a recipe for Orange Marmalade and Berry Preserves, pictured above topping a GF waffle and homemade Kefir milk.

There is also a recipe for making Sauerkraut, this will only take about 20 minutes to prepare and then 7-10 days of fermentation time.

Cultured Berry Preserves



Cultured Orange Marmalade



Sauerkraut

Nourishing Families Christmas Special