Happy cows come from grass

    We don't eat a lot of beef in our household, but let's face it- sometimes you just want a juicy burger or steak! When that time comes we eat grass-fed beef.

     I'm not sure why companies brag about their cow's being corn-fed, but cows are meant to graze on pastures. Not stuffed on a feed-lot, pumped with antibiotics, corn, and hormones so that we can get them onto our tables as fast as possible. While grass-fed beef can be pricey, it's doable if you reduce your consumption. Read below for all the benefits of grass-fed beef.
Benefits of Grass-Fed Beef:
* Higher levels of Omega-3's
* Twice the amount of CLA's (a key ingredient that is linked to easier weight-loss, reduced heart disease, and certain types of cancer)
* Possible reduced risk of food sickness (grain-fed cattle have a stomach more susceptible)
* Less green house gases emitted
* Cows eat a "natural diet" which in turn means you eat a more natural diet
* Helping out the "little farmer" (if that's your cup of tea)

Below is information on where to buy and where to dine on Grass-Fed beef. The information is specific to the Twin Cities. I'd love to hear from you about other locations in the US, so please share.

Where to Buy:
Grass-fed ground beef:  Supertarget, CUB, Byerly's, etc
For additional cuts:
Fresh and Natural Foods, Whole Foods, The Wedge Co-op, Mississippi Market (any local co-op will likely have)
also available for purchase online-see resources below


Where to Dine (click on restaurant name for website):
Casual fare: BRASA, Common Roots Cafe, Birchwood Cafe
Fine Dinning: The Strip Club, ALMA, Heartland

Grass-Fed Beef Sources (information provided by Women's Health Magazine)
eatwild.com
A state-by-state directory of more than 800 pasture-based farms, including farms that ship meat if you can’t find any in your area. 
eatwellguide.org
An online directory of thousands of family farms, restaurants, and stores selling sustainably-produced meat, dairy, and eggs. Grass feeding isn’t required for all outlets listed (though many do), so check descriptions. 
chefscollaborative.org
Search for restaurants or producers offering sustainable foods, including grass-fed meats, in your area. 
americangrassfed.org
The website of the American Grassfed Association, it lists all of the organization’s member farmers by state and types of meat or milk they produce. 
grasslandbeef.com
The U.S. Wellness Meats online store offers 55 different cuts of grass-fed meat. 
americangrassfedbeef.com
This site offers a monthly buying club that lets you choose which types of beef they mail and credits your 12th month free. 
lacensebeef.com
A recipe section includes suggestions by their master chef to make the most of your buy. 
tallgrassbeef.com
The online store sells combo packs for special events—everything from a brand-your-own steaks party pack to a summertime grill pack. 

Deals to sweeten your Monday

Here's a few great giveaways and coupons to brighten your Monday.

Free Snack from Kashi
http://www.kashi.com/snackdrive
Stoneyfield Yogurt Coupons
http://www.stonyfield.com/register/
Organic Valley Dairy Coupons
http://www.organicvalley.coop/coupons/?gclid=CIHs6dyD3aQCFQgKKgodIXNpKA
Seventh Generation Product Coupons
http://www.seventhgeneration.com/coupons

Friday Nite Lite- At Home Take-out

     This week's recipe comes from Good Housekeeping magazine. Get the great taste of take-out without all the extra calories and preservatives with this yummy Asian inspired DIY dish.

Peanut Noodles with Shredded Chicken

Adapted from Good Housekeeping

Ingredients

• 12 ounce whole wheat spaghetti or linguine
• 1 clove garlic, thinly sliced
• 4 medium (1 1/2 pounds) skinless, boneless chicken-breast halves
• ¼ cup rice vinegar
• ¼ cup reduced-sodium soy sauce
• 1/3 cup smooth natural peanut butter
• 3 tablespoon water
• 2 tablespoon grated peeled fresh ginger
• 1 small kirby cucumber, thinly sliced
• 1 bag (8 to 10 ounces) shredded carrots
• 1 medium red pepper, thinly sliced
• Cilantro or green onion for garnish

Directions

1. Heat large covered saucepot of salted water to boiling on high. Add pasta and cook as label directs. Drain pasta. Rinse under cold running water; drain again.
2. Meanwhile, in covered 12-inch skillet, heat garlic and 1 inch water to boiling on high. Add chicken; cover, reduce heat to medium-low, and cook 13 to 14 minutes or until chicken loses its pink color throughout. With slotted spoon or tongs, remove chicken from skillet and place in large bowl of ice water; chill 5 minutes. Discard poaching liquid. Drain chicken; with hands, shred chicken.
3. whisk vinegar, soy, peanut butter, ginger, and water until smooth.
4. To bowl with peanut sauce, add drained pasta, shredded chicken, cucumber, carrots, and pepper; toss to coat. To serve, garnish with cilantro or green onion

Heartland Hippie Shortcut: if you're pressed for time, you can shred a store-bought rotisserie chicken (aim for free-range if possible, and remove the skin)

Yogurt. Plain and Simple

Did you know that plain low-fat yogurt is a great healthy substitute for many not-so-healthy recipe add-ins (ie; sour cream)? I discovered this while making a box of Annie's Organic Mac and Cheese. They suggest substituting yogurt for butter/milk, so I decided to try it, and it was great! Since then I've used it  in many pasta dishes, casseroles, and dressings. It's lower in calories and fat and gives you an extra protein boost.

What's so great about yogurt anyway? 

The following are the top benefits of yogurt according to WebMD: 

1. May help prevent Osteoporosis

2. May reduce risk of high blood pressure

3. Yogurt with active cultures helps the gut (AKA live bacteria)

4. May discourage vaginal infections

5. May help you feel fuller

To sweeten plain yogurt for eating "plain":

* 2 T jam of choice (I use Trader Joes Organic reduced sugar strawberry preserves),1T Flaxmeal

* 1 T honey and 1 T flaxmeal, top w/frozen berries of choice

Yogurt Dressing Recipe 

Yogurt Coupons and Recipes:

http://www.stonyfield.com/index.jsp

For More Information:

http://www.webmd.com/diet/features/benefits-of-yogurt?page=2

http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/health-benefits-of-yogurt/

Friday Night Lite - "Healthy" cookies that actually taste good!

Happy Friday! Today's Friday Night Lite comes from my family's favorite cookie recipe. I've been perfecting this recipe for a few years, and have come up with what I think is a pretty darn good "healthy" cookie. So, grab your apron and let's bake.

Jenny B's Whole Wheat Oatmeal Chocolate Chip Cookies

Ingredients:

1 C Whole Wheat Flour

1/2 t soda

1 t baking powder

1/2 t salt

1/2 c brown sugar

1/2 t cinnamon

2 T Flaxmeal

2 T butter

1/2 c honey

1 egg

1/4 C Applesauce 

1/2 t vanilla

2 C oats

1/2 C dark choc chips (I use Ghirardelli 60% Cocoa)

Optional: Walnuts

Optional: 2 T Cocoa Powder

Directions:

mix dry ingredients

mix wet ingredients

combine

bake @350 about 9 min. Key is to not over bake

Organic in a BIG Box

   First let me start out by saying that it's always healthier for your body, the environment, and the local economy to buy locally or homegrown whenever possible. However, for many reasons this can't always be done, and many people don't realize how many organic offerings are available at places like Costco.

     Below is a list of a few key staples I usually purchase at Costco along with their approximate savings.

Product	Costco Price	Avg. Grocery Store Price	Savings
Org. Whole Milk	8.99/3 half gal	3.5/one half gal	$1.50
Org. Mixed Greens	4.29/2 lbs	2.99/1 lb	$1.70
Org. Butter	6.99/two-4 packs	4.99/one 4-pack	$3.00
Org WW Bread	4.99/2 big loaves	2.99/loaf	$1.00
Uncured Bacon	10/Three packs	4.50/pack	$3.50
Org. Half and Half	2.99/half gal	2/pint	$5.00

Total Savings: $15.70. And who doesn't like a good bargain?!

You may be thinking "I don't want three cartons of milk-it goes bad before I can drink it." Fret not; organic milk stays fresh much longer than conventional. 

Friday Night Lite- Whole Wheat Pizza Dough

     Last weeks Friday Night Lite was such a hit, I've decided to make it a recurring "event".  This Friday's dinner? Homemade Pizza with whole wheat flax dough. This week we did chicken sausage and onion pizza. Get creative with your toppings and sauces! If you need some inspiration I've included a list below of some of the pizza's we've made in our household along with the recipe for our crust.

 Pizzas:

Chicken Sausage, Onion

Pesto, Feta, Artichoke, Garlic

Caprese Pizza with Red Sauce

Sausage, Bell Pepper, Onion, Mushroom

Deep Dish Pepperoni

Additional Pizzas:

Veggie Pizza, BBQ Chicken Pizza, Mexican Pizza, Chicken Pesto Pizza

Special Note: I always use organic or homemade sauce, organic chicken, and NO NITRATE or Preservative sausage/pepperoni.

1

00% Whole Wheat and Flax Pizza Dough

Ingredients:

1 packet dry active yeast
3/4 cup warm water
2 cups 100% whole wheat flour
1 T Flaxmeal
2 tablespoons honey
2 tablespoons olive oil + more to rub on bowl
1/2 teaspoon salt (I sometimes also season w/garlic powder, and oregano)

Directions:

1. Mix yeast and ¼ cup warm water (and 1 tsp sugar, molasses or honey) and let sit until foamy and doubled in size (about 10 minutes). 

2. When yeast is ready, stir in the remaining water, olive oil and honey. Mix into flour and knead to create a dough (You may need to add a bit more flour if dough is too sticky).
3. Place in an olive oil-rubbed bowl and cover. Let rise for 2-3 hours. Then refrigerate. (it is easier to work with the dough if it’s chilled a bit)

Creating your crust:

The dough will make two large thin crusts, or one thick crust. The whole grain flavor can overwhelm the toppings, so pick thin vs. thick accordingly. 

1. Form the dough into ball(s). 

2. On a flat surface sprinkled with loose flour or corn meal, press down in the middle of the ball to make a bowl. 

3. Do your best to make a circle.

      Thick crust: use your fingers to flatten outward from the middle.

      Thin crust: use a rolling pin.

4. Transfer to pan and poke some holes with a fork to prevent air bubbles. 

*Add sauce and toppings, and lightly brush uncovered crust with olive oil.