REMEMBER TO: REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVES AND THE FOOD RESOURCE LIST FOR HIDDEN INGREDIENTS. Spring may be here, but it is still chilly in my neck of the woods. So, this month we are sharing several ways to make delicious tasting beans. Beans, although not a complete source of protein on its own (does not contain all the essential amino acids), may be served with grains, nuts, or seeds to furnish the required completed protein chain. In this combined way, beans are a great protein substitute for meat or dairy products. Rice and beans served together, for example, provide a complete source of protein. Or, serve beans with cheese (a complete protein source), corn bread, or a salad with nuts and/or seeds. If you prefer to include meat, add a small amount to your beans, such as ground beef or turkey, chicken, or stew meat. What a great economical and healthy way to feed the family! COOKING AND PREPARATION TIPS: To make beans more easily digestible: Add fennel seed or its relative, cumin, to beans when cooking, to aid in removing the “toots!” Another trick is to add a tablespoon of baking soda to beans and water, bring to a boil, then drain, rinse, and continue with cooking instructions. Note: This method may cause some of the nutrients to be reduced. To easily remove garlic skins: Cut garlic in half, then smash with flat side of knife. Skins will easily come off. Also, smashing the garlic will bring out its flavorful juices. Adding a couple drops of liquid smoke to the liquid will give the beans a wonderful flavor, especially when not using meat. Try different beans with each of the recipes. Experiment! You can’t go wrong, so long as you don’t burn ‘em! Vegetable broth may be used in place of some of the water. Hint: When steaming vegetables, save the liquid to use for cooking beans or sauces. General rule for amount of beans to cook: ~1/4 cup uncooked beans per person. Beans freeze well. Make extra and freeze for a quick meal at a later date. BEANS EASY BLACK BEANS
In a medium size pot, place beans and water to cover. Bring to a boil.
MEXICAN STYLE SMALL RED BEANS This recipe is food intolerance free!
Rinse beans to remove any dirt. In a large pot add beans and enough water to cover beans.
Place cooked beans (see Mexican Style Small Red Beans) in a large glass baking dish. SIMPLE PINK BEANS
Rinse beans to remove any dirt. In a large pot add beans and enough water to cover beans.
REMEMBER TO: REFER TO THE FOOD SUBSTITUTIONS LIST FOR ALTERNATIVES AND THE FOOD RESOURCE LIST
|
FOOD CATEGORY |
INGREDIENTS |
---|---|
G | 2 cups whole wheat white flour |
2 tsp. baking powder | |
½ tsp. salt | |
2 Tbsp. oil | |
D | 2/3 cup milk |
Mix dry ingredients in a bowl.
With a fork or fingers, cut in the oil. Dough should resemble crumbles the size of peas.
Stir in milk.
Turn out on a floured board and gently knead until the dough will make a ball.
Roll or pat dough out to ¾ inch thick.
With a glass or biscuit cutter, cut out biscuits. Or, cut in squares with a knife.
Place on an ungreased baking sheet, spacing close together for soft biscuits, or a couple inches apart for more “crusty” biscuits.
Bake for 12-15 minutes, until golden brown and biscuits sound hollow when tapped.
Remove from baking sheet immediately and place in serving basket or on platter. Cover with a clean cotton towel.
Serve immediately.
Yield: Approximately 8-10 biscuits.
CORN MEAL BISCUITS
(Contributed by Sandra Strom, CEO of Song of Health)
Preheat oven to 400 degrees.
FOOD CATEGORY |
INGREDIENTS |
---|---|
G | 1-1/2 cups whole wheat flour |
G | ½ cup coarse corn meal |
2 tsp. baking powder or substitute (see Food Substitutions List) |
|
½ tsp. salt |
|
2 Tbsp. oil |
|
1 tsp. maple syrup |
|
D |
2/3 cup milk |
In a mixing bowl, place dry ingredients. Mix well.
Quickly add oil and maple syrup. With a fork or fingers, cut into dry ingredients.
Add milk and mix well.
Turn out on a floured board and knead slightly, until a moist ball can be formed. More flour may need to be added.
Roll out to ¾ inch thick.
Cut out biscuits approximately 2 inches in diameter.
Place on an ungreased baking sheet.
Bake 15-20 minutes, or until brown and biscuits sound hollow when tapped.
Remove from baking sheet immediately, place in a basket or on a platter, covered with a clean cotton cloth. Serve immediately.
Yield: Approximately 8 biscuits.
.
MAIN DISHES
DOVER SOLE WITH BALSAMIC VINEGAR AND CILANTRO
(Contributed by Sandra Strom, CEO of Song of Health)
FOOD CATEGORY |
INGREDIENTS |
---|---|
Sf |
½ lb. Dover Sole fillets, per person |
G | 2 Tbsp. rice flour (optional) |
F | 1 Tbsp. Balsamic vinegar |
¼ cup oil |
|
1 tsp. fresh cilantro, chopped |
Remove any skin from fish fillets and rinse.
If using the rice flour to dust the fish, put it in a paper sack.
Place fish fillets, one at a time, in the sack and shake until coated (dusted) with the flour. Place on a platter.
Repeat until all the fish is dusted and put on the platter.
Sprinkle the vinegar over the fish.
Heat the oil to medium high in a cast iron skillet, or skillet of choice.
Place the fish evenly in the skillet.
Sprinkle the cilantro over the fish.
Fry fish for 3 minutes, at most, (depending on thickness of fillets) until golden brown.
Turn over and brown.
With a slotted spatula, quickly remove fish from skillet and place on serving platter. Lightly salt.
Serve immediately.
Shown: Dover Sole with Balsamic Vinegar and Cilantro served with Brussels Sprouts and Mushrooms in Garlic Cheese Sauce |
VEGETABLES
BRUSSELS SPROUTS AND MUSHROOMS IN GARLIC CHEESE SAUCE
(Contributed by Sandra Strom, CEO of Song of Health)
FOOD CATEGORY |
INGREDIENTS |
---|---|
1/2 lb. brussels sprouts |
|
Water to steam | |
1 cup mushrooms |
|
1-2 cloves garlic, to personal taste |
|
D or N | 2 Tbsp. butter or oil |
G | 2 Tbsp. rice flour |
D | 1 cup milk |
D | ½ cup white cheddar cheese, grated |
Salt, to taste |
Wash brussels sprouts and discard discolored leaves.
Place in steamer pot and steam until almost tender, but not quite.
Clean mushrooms and slice or chop.
Finely dice, then smash (crush) garlic using the flat edge of a knife.
On medium high heat melt butter or heat oil. If using butter, clarify by skimming fat solids from the top with a spoon.
Add mushrooms and garlic. Sauté until garlic is soft.
Stir in flour, making a “roux.”*
Slowly add milk, then cheese and stir constantly until thickened.
Salt to taste, if desired. (Hint: Generally the cheese has salt in it, so more salt may not be needed.)
Remove from heat.
Stir in the brussel sprouts.
Serve immediately.
Yield: 2-3 servings.
FOOD RESOURCE LIST UPDATES
THE FOOD RESOURCE LIST ON THE WEBSITE IS NOW AVAILABLE IN PRINTABLE VERSION. JUST GO TO THE BOTTOM OF THE PAGE AND CLICK ON "SOH RESOURCE LIST PART 1 OR PART 2" FOR THE VERSION IN .PDF FORM.
Use the codes below to translate the Results Column.
KEY
FOR RESULT CODES |
||||
All
= |
Bad
for All |
Ms
= |
Mine Salt |
|
D = |
Dairy |
N = |
Neutral
for All |
|
E = |
Egg |
P = |
Potato |
|
F = |
Fruit |
Sf = |
Seafood |
|
G = |
Grain |
Ss = |
Sea Salt |
|
H = |
Honey |
S = |
Sugar |
|
M = |
Meat |
Sy = |
Soy |
HOW TO READ THE FOOD RESOURCE LIST AND USE THE KEY:
As items are submitted and analyzed by our staff doctors, they are then added to the Food Resource List on the Song of Health website. We compile the updated lists to email to you as well.
The items are listed per category.
By listing the “Date Evaluated” you can be assured of the most recent updates.
Under the “Evaluated For” column, “ALL” signifies that the product has been analyzed for all food categories included in the Carroll Food Intolerance Evaluation Method. In some cases, you will see ingredients listed in the “Results” column that are not included in “Evaluated For.” This is because the ingredient has been listed on the packaging, or it is obviously in the stated category. For example, results for milk will be “dairy (D).”
In some cases, you will see ingredients listed in the “Results” column that are not included in “Evaluated For.” This is due to: 1) the ingredient has been listed on the packaging; 2) or it is obviously in the stated category; 3) or our doctor evaluated for more than what was asked for. For example, results for milk will be “dairy (D).”
Under “Purchased At” we furnish where the product was purchased, whenever the information is available, in the newsletter. (Most brand foods considered “natural” or organic products may be found at your local natural foods store.) We are not able to show the “Purchased At” column on the website, however.
If you have any questions, please contact us at:
manager@songofhealth.com. We are happy to help!
IMPORTANT CHANGES: Under...
~ CHIPS AND CRACKERS, the entry: Alvarado Street Bakery Sprouted Wheat Soft Tortilla 02/07 F,G has been removed. Per Dr. Tish, it is not a chip or cracker, and the Alvarado Bakery products have been “testing” positive for grain and, in a product or two, for sea salt only. It does not contain fruit or potato, which is often an issue with grain products. It is listed under "Tortillas" as Alvarado Street Bakery Sprouted Wheat Tortillas (Burrito size), and in May '08 it "tested" positive for grain only. Now that's good news for the "fruit" people!
~ PASTA, all of the Tinkyada products DO NOT contain potato. Our apologies for this error.
FOOD RESOURCE LIST UPDATES
APRIL 2010
FOOD EVALUATED | DATE EVALUATED | EVALUATED FOR | RESULTS |
---|---|---|---|
BREAD: |
|||
Dave's Killer Good Seed Spelt |
03/10 |
F,P,S |
G,P,S |
CEREALS - COLD: |
|||
Arrowhead Mills Sweetened Shredded Wheat Bite Size Cereal |
03/10 |
D,F,P |
F,G,S |
Nature’s Path Heritage O's |
03/10 |
ALL |
G,H,P,S |
CEREALS - HOT: |
|||
Bob’s Red Mill Organic Creamy Rice Brown Rice Farina |
03/10 |
E,F,P,S,Sf,Sy |
G |
Bob’s Red Mill 5 Grain Rolled Hot Cereal |
03/10 |
E,F,P,S,Sf,Sy |
G |
Trader Joe’s Organic Oats and Flax Instant Oatmeal |
03/10 |
D,F,P,S |
G,S,Sf |
CHEESE: |
|||
Dubliner Irish |
03/10 |
P,Sy |
D |
Emmentaler Switzerland Swiss |
03/10 |
E,F,P,S,Sf,Sy |
D,F,P,Sf |
Genuine Port Salut French Semi Soft (orange wheel) |
03/10 |
E,F,P,S,Sf,Sy |
D,F |
German Butterkase Kose |
03/10 |
E,F,P,S,Sf,Sy |
D |
Italian Parnassian Reggiano |
03/10 |
E,F,P,S,Sf,Sy |
D |
Jarlsberg (at Costco) |
03/10 |
F,G,P,S,Sf |
D,F,P,Sf |
Mt. Vikos Authentic Greek Traditional Feta |
03/10 |
E,F,P,S,Sf,Sy |
D |
Soignon Plain Fresh Goat (Couturier Soft Cheese) |
03/10 |
E,F,P,S,Sf,Sy |
D |
Tillamook Deli Sliced Swiss |
03/10 |
F,P,S,Sf |
D,M,Ms,P,Sf |
CHIPS AND CRACKERS: |
|||
Barbara's Bakery Rite Lite Rounds |
03/10 |
ALL |
D,E,F,G,H,P |
COFFEE AND ALTERNATIVES: |
|||
Allegro Coffee Organic Espresso Bel Canto |
03/10 |
F,P,S |
N |
Singing Dog Vanilla Organic Ground Vanilla |
03/10 |
F,P,S |
F |
COOKIES AND TREATS: |
|||
Dandies Vegan Air Puffed Marshmallows |
03/10 |
D,E,F,P,S |
F,G,S,Sf,Sy |
GRAINS: |
|||
Lundberg Organic Brown Rice |
03/10 |
F,M,S |
F,G |
HONEY: |
|||
Naturally Preferred Clover |
03/10 |
ALL |
H,S |
JUICES AND DRINKS: |
|||
Kirkland Brand Orange Juice |
03/10 |
ALL |
F,S |
MEATS AND MEAT BOUILLION: |
|||
Eating Right Raw Chicken Thighs |
03/10 |
ALL |
M |
NUTRITIONAL SUPPLEMENTS: |
|||
Gaia Herb Phyto Caps Eleuthero Root |
03/10 |
F,G,P |
F,G |
OILS: |
|||
Spectrum Organic Shortening |
03/10 |
ALL |
ALL |
PASTA: |
|||
Koyo Organic Udon Asian Pasta |
03/10 |
E,F,P,S,Sf,Sy |
G |
PREPARED FOODS AND MIXES: |
|||
TJ's Premium All Natural Sweet Potato Fries |
03/10 |
ALL |
F,P |
SALT: |
|||
Kirkland Pure Sea Salt |
03/10 |
ALL |
Ms,P,Ss |
SEASONINGS AND SPICES: |
|||
The Spice Hunter Salt Free Mexican Seasoning Blend |
03/10 |
F,G,P |
F,G |
SOUPS: |
|||
Imagine Organic Beef Broth |
03/10 |
ALL |
G,M,Ms,P |
TOMATO PRODUCTS: |
|||
Fred Meyer Tomato Puree |
03/10 |
ALL |
F,Ms |
Private Selection Organic Tomato Paste |
03/10 |
F |
F,Ms,P |
Private Selection Tomato Paste |
03/10 |
ALL |
N |
VEGETABLES: |
|||
Taylor Farms Sugar Snap Peas |
03/10 |
ALL |
N |
YOGURT: |
|||
Fage Total All Natural Greek Strained Yogurt |
03/10 |
F,P,S |
D,F |
Fage Total 2% Authentic Greek Strained Yogurt |
03/10 |
F,P,S |
D,F |