Pick your poison-a strategy to succeed as a whole food household

If you're making the transition to whole foods, I'm sure there is some food you have been unable to find a satisfactory replacement for. I'm here today to tell you that that's okay. Go buy one thing you really miss. Seriously! It isn't going to hurt you or your family too badly to have an occasional junky, processed food.

It's tough to convince kids (and sometimes husbands) that the whole food lifestyle is really worth it. Sometimes stress may drive you to madness in the absence of your favorite chocolates. I get it. I really, really do (I'll be honest and tell you that my favorite Russell Stover's S'more Big Bite is sitting in my lap as I write this). I propose that by giving just a little, you can make eating whole foods less stressful for you and help your family feel like they aren't giving up so much.

I accomplish this by allowing each member of my family to 'pick their poison' on our bi-weekly trip to the grocery store. They are given no guidelines as to what to pick. It doesn't have to be an organic whole food. It doesn't even have to have any nutritional value at all. They get to choose one thing they've really, really missed and we buy it (but only a small amount). My poisons have been everything from less-than-whole-food chocolate to that zippy mayonnaise-like substance. My husband typically picks white bread (though the white bread I buy him nearly meets our normal guidelines), some of my kids' favorite cheats are store-bought macaroni and cheese, toaster pastries, and juice boxes that contain little to no real juice.

These foods were not part of my original plan. They certainly don't fit in with the healthier diet that I want to be feeding my family. That's okay, though. We, as in..well..everyone, aren't perfect. That's okay. Embrace it. Be practical. Take a deep breath and let it go.

Eating whole foods can be a lot of work. It can be a very big adjustment. It doesn't have to be miserable, exhausting, or boring, though. If you're working to come up with clever ideas to feed your family food that they love that is actually good for them, you deserve a whole heap of credit. Credit yourself by letting your family eat cake. Cake with white sugar in it. White sugar and white flour if you're really a wild one.

Tell me, what's your poison??

Meal planning makes the whole food household world go round

I am, at heart, a flaky mom. Before we started this real food adventure, I rarely knew what we were having for dinner until I started making it. I knew that would have to change since it's 30 miles to our local natural food grocer. It pained me to do so, but I had to start a meal plan.

I know, I know. Having some super detailed, ultra-restrictive meal plan sounds like a drag. Maybe that's just me? However, it can actually free up a lot of time and money. Plus, I've actually got all the things I need before I start cooking. Plus plus, it doesn't have to be extremely restrictive. For example, I had planned on roasting a chicken for dinner last night (the leftover meat and bones would star in the next two night's dinners). My husband wanted breakfast burritos instead and I ended up at work too late to get the chicken cooking, so I just moved Friday's tomato zucchini fritata up, moved everything else back a day, and rolled that fritata up in locally made whole wheat tortillas that we always have on hand.

Here are some of my best tips so far for making meal planning easier on me and our bank account:

1. Cook a large cut of meat one evening. Only serve a portion of it that night. Put the rest away to use for the next two nights. Make dishes that require only a little meat, like whole wheat pasta dishes or soups. Add lentils or beans to add a little extra super cheap protein.

2. Buy whole cuts of meat or a whole chicken. You can use the bones to make stock for soup or gravy.

3. Plan to use those leftovers! Make a little extra oatmeal for breakfast to
use in muffins the next morning. If you're having trouble figuring out how to use leftovers, you might run a search for a recipe using a few ingredients you will have leftover. Not only do you avoid wasting good food this way, it also cuts down on your work load.

4. If you're trying to work with vegetables that are in season, remember that soups and stirfrys are your best friend. You can throw anything in them. Use some homemade stock (just a little for a stirfry, a lot for a soup), toss in whatever veggies you can find in season, fresh or dried complimentary herbs and spices, maybe a little leftover meat or beans for protein and let it simmer.

5. Put a couple meals in the plan that someone other than the usual head chef can pull off. This keeps us on track even if I wind up having to work during the evening or I don't feel well.

6. Make sure you have some quick lunch and breakfast foods on hand. It's very tempting to grab some junk food when you're in a rush. For example, I bought a turkey breast to roast for sandwiches, plus we over did the hard boiled eggs for Easter intentionally so we'd have some for quick, peel and eat breakfasts and egg salad for lunch (chop eggs, add a little organic cream cheese, chopped pickles, and paprika).

7. Keep your pantry well stocked with the basics. Keeping plenty of whole wheat flour, quinoa, steel cut oats, whole grain pasta, brown rice, dried beans and lentils, yeast, organic sugar, real chocolate chips (yes, these are a basic in our house), local honey and other dry ingredients you love to use makes shopping much easier. Then I only have to pick up the meat, produce, dairy, eggs, and the few premade organic ingredients we purchase. Plus, it's cheaper to buy in bulk.

8. Don't be intimidated to try something new, even if you have a picky family. I'm sure you've heard that it can take a bajillion (okay, maybe that is a bit of an exaggeration) times of trying a new food to actually gain a taste for it. Your family won't starve if they don't like the meal you've prepared. Just keep at it. They'll get hungry enough to give it a go eventually.

9. Your favorite search engine can be your best friend while meal planning. Use it to find new recipes, how to properly cook ingredients you've never used before, and find healthier alternatives to the foods your family already loves. You can also get connected with like-minded locals and get the skinny on local real food sources (a lot of real food must be local since it isn't held in stasis by preservatives).

Do you have any meal planning tips you'd care to share? Leave a comment! By pooling knowledge and resources, we can work together to make eating real food more practical for every family.

Organic gardening- how we got started

I decided it was time to get this post written because, this morning, I woke up to sprouts! The organic broccoli and organic cucumbers I started indoors last Friday are germinated and starting to peek out of the starting medium.

This is very exciting because, though I gardened a lot as a kid, this is my first experience as an adult without the assistance of the years of experience my parents have accumulated. I haven't even had to call them for advice yet, thanks to bajillions of fabulous articles on the web. I'm sure the day is coming soon, though.

How did we get started?

First, I assessed the possible planting spaces in our yard. We decided to forego the planting of non-edibles this year, so no flowers for us! We have four beds already installed, one of which is very small ( 2ftx4ft). I watched how much sun each bed got throughout the day. I needed to plan how much space I'd have to plant where my fruits and veggies would get the right amount of sun (or shade as the case may be).

Next I started thinking about the things I'd like to plant, and ways to optimize planting so that we could get fresh produce for as long as possible. In the end, I decided I wanted to plant corn, jalapeno peppers, yellow summer squash, zucchini cucumbers, bell peppers, tomatoes (big and small), eggplants, strawberries, some winter squash, garlic, onions, white potatoes, looseleaf and head lettuce, spinach, broccoli, snap peas, green beans,  and assorted herbs.

Seems like a lot, right? It will be! Finding new ways to plant is going to be the key to fitting all of these vegetables in our small yard. Putting in permanent beds isn't really a practical option because we rent. There are TONS of ideas out there to make the most of your space, though. We're gathering fallen tree branches from a recent winter storm to build a teepee for the beans to grow up. We're asking around for abandoned vegetable cages so we can plop our tomatoes and peppers in nice sunny spots throughout the yard. I've gone in search of a couple kiddie pools that no longer hold water to act as strawberry beds. Be creative! You can find containers all over the place, so even if you don't have a yard, you can grow your own produce.

Since the weather is quite variable here in Kansas, we started our seeds indoors. I took a shortcut and bought a Jiffy professional greenhouse, which has space for 72 plants with little sphagnum peat moss pods that you soak to expand them for planting. You just poke a little hole, drop in your seeds, and lightly cover them. It was ridiculously simple this way, but it's not so difficult to start your plants in small containers or recycled cell packs from the purchased plants of years past. Organic starting medium is easy to find and very affordable as well. Maybe next year I'll get brave enough to make my own starting mix.

I set the greenhouse in a south facing window and I've been rotating it to make sure the whole tray is getting a fair amount of sunlight. I also planted some looseleaf lettuce and spinach in pots (cute red ones that I purchased for under $2 each). They are outside on the front porch, though they will have to come inside later in the week because we are expecting SNOW!

So far, we've spent about 12 man hours working up the soil by hand in the 4 existing beds and getting seeds started. Gardening takes time. It may also require physical effort. Having a yard full of fresh, delicious produce that I am positive hasn't been soaked in chemicals will be well worth the time and effort expended.

Growing our own organic produce and preserving what we can't eat will make eating whole foods more cost effective. Eating what we have in the gardens as opposed to running out to buy what we need for a recipe will not only be cheaper, but ensure we are eating fruits and vegetables that are at their nutritious peak. Plus I can buy seeds that are GMO free. Seeds of Change is a great, affordable company for organic, GMO free seeds. I found them at my local Wal-Mart, but you can also order online.

Here are some great resources to help you research how to get your garden growing!

Offers great breakdown of how to plant various fruits and vegetables:

http://www.organicgardening.com/

Last frost date by zip code:

http://davesgarden.com/guides/freeze-frost-dates/#b

Are you planning a garden this spring? What do you plan to plant? I'd love to hear your plans or even just your gardening dreams!

P.S., below you'll see pictures of my sprouts, the biggest bed all worked up, and my go-to gardening tools.

Make your own bread to avoid unsavory ingredients

Ever checked out the hefty list of ingredients on a loaf of store bought bread? Though there are some brands/types that are better than others, most contain questionable ingredients that are used to preserve the texture and flavor, and also sometimes to stave off mold. Many brands that are free of preservatives and seem relatively alright still contain oils that often come from genetically modified plant matter. For example, soybean, safflower, and sunflower oil are often made from plants that have been modified. Since food  manufacturers are in no way required to report whether or not their product contains genetically modified materials, we are trying to stay away from ingredients that are commonly modified.

My answer is not to stop eating bread and other baked goods, but to make my own. I know exactly what will be in the bread my family have for breakfast in the morning because I'm baking it right now.

How did I do it? I'll show you! Remember I'm no expert, though. We got a first timer over here!

You'll need:

2 packets of dry active yeast, 5 cups of whole grain white flour, 3 cups of warm water, 2/3 cup honey (divided in half), 5 tablespoons of butter, 1 cup organic rolled oats, 5 cups whole grain wheat flour, 1 tablespoon salt

Start by mixing the yeast packets, warm water, and 1/3 cup honey together in a large mixing bowl. Add 5 cups of whole wheat white flour, mixing until the flour is all moistened.

Let it rest for 30 minutes, or until it puffs up and the surface gets bubbly.

Add the salt, the remaining 1/3 cup of honey, 3 tablespoons of melted butter, the rolled oats and 1 1/2 cup of whole grain flour.

I used a stand mixer up until this point, but I could no longer resist sticking my hands into the dough. Flour a surface heavily with whole wheat flour and plop the dough ball down in the middle of the flour and begin kneading in the flour on the surface into the dough ball. Keep kneading flour in until the dough is tacky, but not sticky anymore. Knead for another five minutes after you've finished adding flour or until the dough is smooth (except for the oats of course).

Place the dough in a greased bowl. Cover it with a tea towel and let it rise in a warm place until it has doubled in size. Mine took about an hour to double.

Punch down the dough and separate it into 3 equal parts. I decided to bake two loaves now and save one for later in the week, so I wrapped one of the three parts in parchment paper and then in Saran wrap and laid it flat in the freezer.

Roll the dough into loaves and place the loaves in a 9x15 loaf pan. Let rise again until the dough rises over the side of the pan.  Preheat the oven to 350° and bake for 25-30 minutes.

Remove from the pan immediately when done. You can tell it's done when it sounds full when you knock on the top, not hollow. Brush the top with the remaining 2 tablespoons of butter so the crust doesn't get too crunchy.

This was my first time baking bread and this recipe turned out great. The kids love it, and my husband, who dislikes wheat bread even liked it. Give it a try and let me know how your bread  came out!

It's a huge relief to me to know the toast my kids had for breakfast was preservative free and I know precisely what went in to it.

Handiest kitchen tools for making whole foods work for your household

Making the leap to becoming a whole food household can be a daunting task. If you have a crowd to please, like I do, it becomes even more difficult. However, there are a few kitchen tools that can make the transition a little easier. Here's my list of life-savers.

1. A full set of sauce pans and skillets with lids: We use a LOT more dishes around here when we don't eat from freezer to microwave. I'd regularly be washing dishes while trying to cook if I didn't have a whole set.

2. A sharp, high quality knife: You don't necessarily need an entire set of very expensive knives in your kitchen, but having one for those jobs that require a tougher or more precise utensil will make your life a little easier. Mine is the utility knife from the Pampered Chef's cutlery line. I love it because it was relatively affordable, works fabulously, and has a life-time warranty.

3. A sturdy grater: Store bought shredded cheese has additives to keep it from getting too moist and clumping. Block cheese does not. Grating your own cheese is difficult with a plastic framed grater. It's worth the extra $5 or so to spring for one that is all metal and far more heavy duty. It just might keep you from  grating your knuckles as well.

4. Glass storage bowls: These are great for storing and heating leftovers without the possible harmful chemicals released by heating plastic. They also work well for bagged lunches, because it's highly unlikely that you'll find a healthy, whole food meal in the vending machine at work.

5. A sturdy stand mixer: I know a high quality stand mixer can be a big investment, but if you're planning on baking from scratch regularly, it's totally worth it. I find myself a lot more likely to tackle a batch of cookies, quick bread, or homemade whipped cream with my Kitchen-Aid on my side. Plus, Kitchen-Aid makes many attachments that can transform your mixer into many specialized kitchen appliances.

6. Pampered Chef's Kitchen Spritzer: Avoid aerosol cooking sprays but keep the simplicity of them. Fill this gadget with healthy liquid cooking oil and pump it to spray. I find I use a lot less oil that way. There may be similar items on the market, but I've never found one.

7. Coffee grinder: Organic, fair-trade coffee is tough to find pre-ground. If you're a coffee connoisseur, it's definitely worth having one around. It really opens up your options as far as the brands and types of java you can buy.

8.  A microwave chip maker: If you have a chip fanatic in the house, you may want to consider investing in one of these. You simply throw thinly sliced potatoes on without overlapping them, season to taste, and pop them in the microwave, no oil necessary. It helps keep more processed snacks out of the house. You can even use other veggies like sweet potatoes and radishes. I found mine at, you guessed it, The Pampered Chef.

What kitchen implement do you use to make preparing real foods easier? What task in real food cooking do you wish was easier or faster? Maybe we can help each other find solutions to our whole food hang-ups.

P.S., below you'll see pictures of my microwave chip maker and one of my glass storage containers (please ignore the leftover steel cut oats inside it)