Whole Grain Peanut Butter Dog Biscuits You Can Eat!

Hello and welcome to the first Monday in July!  What's so great about the first Monday in July that would warrant an exclamation mark, you ask? Nothing.  Just felt like doing that.


But I did have a great weekend not having to drive anywhere and spending a lot of time in the kitchen.  Plus, Kelley and I enjoyed each other's company and even did one of the Supreme 90 workout DVDs my mom got me for my b-day. I'm more into barbell focused strength training in our garage, but this video was a great workout to mix things up. If only I could clean up all the dog and cat hair before; that drives me crazy!


Since we have Wednesday off for the 4th of July, I only made 4 meals for Kelley and me to have at work.  With the extra time, I set off to try making a few things I've been wanting to do.  I try to keep a nice stock of homemade protein baked goods to have as snacks and limit choosing packaged snacks.  Although, I do enjoy Ak-Mak Crackers and most of the Ryvita Crispbread as stand-by snacks.

I've wanted to make homemade pet treats for a while now, but always get caught up in cooking for myself or Kelley.  Then I realized I can have it both ways since dog food doesn't have to be dog food you would buy at the pet store.

Keeping the ingredient list small and the quality high, I made peanut butter dog biscuits hearts (the only cookie-cutter shape I have) with whole spelt flour, rolled oats, baking powder, milk, and natural peanut butter. Simple, toasty goodness was the result.

Kelley and I tried one. She said it wasn't very sweet (duh!) and I had to remind her it's for the animals....sugar shouldn't be present!  I would add stevia to make it sweeter, but I liked the toasted whole grain with a subtle peanut butter flavor. These tasted just like biscuits I had for breakfast as a kid; only these are homemade, whole grain, and.....for dogs.

Kelley had to hold Abby to keep her still. Guess that's how I am when there's peanut butter around...

I seriously contemplated not using as dog treats and keeping for myself instead.  There's freshly made protein cherry chia jam that would make the "heart" healthy biscuits a perfect human food. But my inner nice guy broke through and I decided to keep them for our dog, Abby, and our friend's from work dog, Chowdah. His dog means a lot to him and I think the treats will be enjoyed....maybe by them both!

Want to make tasty treats for your pet that you can eat (and enjoy) too? This is easy, the longest part is cutting into shapes, which you don't have to do.

Whole Grain Peanut Butter Dog (or Human) Biscuits

by RC Liley

Prep Time: 15 min

Cook Time: 20 min

Ingredients (approx 30 biscuits)

• 1 C milk of choice; I used organic skim milk
• 3/4 C natural peanut butter
• 1 1/2 C whole spelt or another whole grain flour
• 1/2 C rolled oats
• 1 T baking powder

Instructions

Preheat oven to 375 degrees F.

In a large bowl, mix milk and peanut butter until well blended.

Add flour, oats, and baking powder to milk mixture.

If dough is too sticky, add flour 1 T at a time until able to handle

On a floured surface, roll dough to about 1/4 inch thickness and cut into desired shape.

Place biscuits on non-stick baking sheet and bake for about 20 minutes, or until golden brown on top.

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I think next time I will just use a pizza roller to make rectangle biscuits; they taste the same to dogs and might be easier to spread jam on for you to enjoy too.

My time in the kitchen also resulted in protein millet peanut butter bars using the recipe for Popcorn Balls from Tiana at teabagginit. Speaking of, I'd like to say congrats to Tiana for winning my Fig Food Company Giveaway! Hope you find a good choice for your free pick, Tiana! If you guys haven't already, check out her blog which has some wonderfully tasty protein recipes, good humor, and more!

I chose bars because I'm lazy and didn't feel like rolling anything. The protein cherry chia jam I mentioned earlier was another creation this weekend, and I even made homemade egg McGriddle sandwiches. When I was a "bigger boy", I used to savor these and other fast food crap all the time.  I hardly even go out to nice places now, but I had fun making this healthy version.

These things will all be discussed in further detail on future posts. But, for now, I must jet.

Q: Have you ever made your own pet treats? Did you try them yourself first?

Hopefully not if it was chicken gizzard puree.

Have a great Monday!

Simple Homemade Whole Grain Barley Cereal

While cooking a double batch of hulled barley with tuna and veggies for our work lunches, I felt inclined to cook a separate batch strictly for cereal. Hulled barley has everything intact but the outside hull and is the most nutritious form you can buy. Pearled barley is still a healthy choice, but it has been stripped of the nutritious husk and bran layers; it does cook faster though!


Cold Tuna Barley Salad for work lunch. Simple, healthy, yum!




Hulled barley is harder for me to find than pearled, so I make sure to get some whenever available. To cook, I simply add the barley to a dry pot over medium high heat and let it toast for a minute or two; stirring constantly. Once you can smell the toasted nuggets, add water and salt, cover, and let simmer for approximately 90 minutes.

 

Just wash a load of clothes, clean around the house, or get in a workout while waiting for the tiny grains to cook into chewy, nutty gems. Once cooked, add a tablespoon of honey or agave or, if you’re like me, use stevia to sweeten to taste.

 

Store cooked barley in the fridge to use as a cold cereal treat for breakfast or a healthy dessert. Cold barley mixed with plain Greek yogurt, vanilla extract, and toasted almonds or pistachios makes a well-rounded meal sure to cool you on the hottest summer day. It's not ice cream, but you'll feel a lot better with this.


Alternatively, you could just heat in the microwave if desired, but cold is my preferred choice in the summer. Hot or cold, these nutty grains provide wholesome comfort long after eating.

Q: Have you cooked your own grains to store in the fridge and use as a healthy cereal treat?


I bet you could bake them after cooking on the stove for a crunchy alternative. Don’t think barley is your only option, I’ve done this with quinoa before and think rice, millet, kamut, etc. would be just as pleasing.

Healthy Whole Grain Peanut Butter Protein Soft Pretzels

As a self proclaimed and obvious foodie, it's normal to expect a gift from me in the form of food.  For Mother's Day, it was no different; I cooked something for my awesome mom.

I always want to find something I know she will love because she means a lot to me and I love her dearly.  She has raised me by herself and I will forever owe her my respect.

My love for pretzels came from her love for pretzels, I'm sure of it, and I wanted to make some homemade soft pretzels for her Mother's Day gift this year.  I already made tasty chocolate no-bake protein cookie balls with this recipe for her, but felt like she deserved something more.

I was inspired to do something with a couple yeast packets that were lying around, and after seeing homemade pretzels on Pinterest a few days ago, I knew what to try and make.  These were perfect to bring over when Kelley I visited her this weekend and she was pleasantly surprised/happy to receive.

Soft pretzels are a comfort food for me, but it's difficult to find ones that are healthy enough to eat.  Use this recipe to create sweet, savory, or spicy soft pretzels that are high in protein and whole grain and low in fat and sugar.

Whole Grain Peanut Butter Protein Soft Pretzels

by RC Liley




6024533



Ingredients (12 large soft pretzel)

2 C warm water
2 C whole grain spelt flour; another flour can be used, but I can’t speak to how it will turn out
1 C peanut flour
1C vanilla or unflavored protein powder (I used stevia sweetened vanilla egg white protein)
2 tbsp corn meal (for rolling dough; you can use more spelt or whatever flour you have too)
1 tbsp (1 1/2 packets) active dry yeast
2 tbsp honey or agave nectar
2 1/2 tsp salt
1/4 C baking soda
coarse salt for sprinkling; you can omit if watching salt intake
Optional: Add a stevia packet for a sweet pretzel, 1 T cumin and garlic for something savory, or 1/2 t cayenne for spicy pretzels




Instructions

In a bowl mix yeast with 1/4 C warm water and let sit 10 minutes until it starts to foam (the yeast is alive!).  Once it’s foamy (will be a distinct yeast smell), add the rest of the warm water, spelt and peanut flour, the protein powder, and honey or agave.

Mix dough into a round ball (it will be sticky; wet your hands a little to make mixing easier), cover with a towel and set aside in a warm place for 40-60 minutes. The dough will rise to at least double in size while sitting.  After sitting, knead dough adding 1 tbsp of corn meal or flour at a time until its not too sticky and dough pulls away from the bowl.  Form into a ball again, cover, and set aside for another hour to rise.

Align an upper and lower rack and preheat oven to 400 degrees.

Knead the dough another 5 minutes to work out the air and divide into 4. Divide each piece again into 3 and roll each third to about 24″ long and twist into pretzel shape (or roll into balls/sticks for another, easier way to enjoy). With 2 parchment lined baking sheets, lay each pretzel down until all are shaped as desired.

Bring a medium or large pot of water to a boil and dissolve the baking soda. Drop pretzels into the water two at a time, cook for a minute, remove with a slotted spoon and place on your baking sheet. Repeat process for all pretzels and sprinkle with coarse salt (if desired) before they dry.

Place one sheet on the top rack and the other on the bottom of the oven and bake 18-20 minutes or until golden brown; switch sheets half way through for even browning.  Remove from the oven and cool on wire racks.


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The process might seem daunting, but it's actually fun going through the steps and making different pretzel shapes.  I like dipping pretzel in mustard or a peanut butter and yogurt dip, so the sticks worked better for me; plus they're easier.

My failed attempt at a heart for mom....

Mother's Day has passed, but at least my mom still has these tasty and super healthy pretzels to eat at home and work...hopefully thinking about how wonderful her oldest son is!!

Q: What do you like to put on your pretzels?  Something savory like mustard, or a sweet like peanut butter and honey?

I like both, so I eat them both ways; it's a win-win!

Crunchy Low-Fat Vanilla Protein French Toast

Mornings on the weekend should be relaxed and worry-free. Most of us spend 5 days in a row of rushing to get ready, get food and coffee, and then drag ourselves to work. How fun is that?

Come time for the weekend, I want something different for breakfast; something that won’t remind me of work. If you have read any of my What I Ate Wednesday posts, you know I already have different breakfasts than most people, but I still look for a change in routine.

Since I usually make something for Kelley before she is up, I try to think of things she likes to give her a nice Saturday or Sunday surprise. French toast called is something she seems to crave a lot, but doesn’t get to enjoy it often….so my decision was made!

This ended up better than expected and I was surprisingly done cooking before she was up. This is a rare thing for me since I seem to take forever with thinking of ingredients and taking pictures while she patiently waits to fill her empty stomach.

There are definitely more variations I’d like to try, but this one is a keeper. Using crumbs from the Kashi Autumn Wheat cereal we had added a nice crust to this healthy breakfast.


Make this on the weekend or week day for a perfect start to your day; or, hey, make it for dinner! I love breakfast for dinner!

Crunchy Vanilla Protein French Toast

by RC Liley

Prep Time: 10 min

Cook Time: 10 min

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Ingredients (Serves 2 or 3)

• 6 thick slices 100% whole wheat (or other grain) bread
• 3/4 cup leftover wheat biscuit cereal like Kashi Autumn Wheat or just Shredded Wheat; try anything you have that is crunchy and tasty like crushed Cheerios or Whole Grain Rice Crisps
• 1/2 cup egg whites
• 1/4 cup milk of choice; I used organic skim milk
• 1 scoop vanilla protein powder; I used egg white protein sweetened with stevia
• 1/2 tsp pure vanilla extract
• 1 tsp ground cinnamon
• 2 packets stevia powder or 12 drops of liquid stevia; or use 2 tablespoons honey or agave (you can reduce by half or more if you plan on covering the toast with syrup)

Instructions

Heat a large non-stick skillet over medium heat on the stove.

Mix the eggs, milk, protein powder, vanilla, cinnamon, and sweetener until well combined.

Pour egg mixture into a shallow bowl or dish and soak bread slices about 20-30 seconds per side; be careful not to let the slices soak too long or they might fall apart.

Spread crunchy cereal on a plate and coat each side of bread.

Cook each slice in skillet about 45 seconds and flip to cook for another 45 seconds.

Transfer to a warm oven or plate until finished cooking all slices.

Optional: Top with peanut (or other nut) butter and banana for an extra special (but still healthy) treat.

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The crunchy outside and delicate but firm inside with just the right amount of sweetness all around makes this toast the ultimate comfort food. Who says comfort food has to be heavy and unhealthy? Defy the naysayers and let me know how you like this simple weekend treat.


Q: Do you use the crushed cereal at the bottom of the bag or just usually toss it out?
I love finding a way to use every last bit of the cereal to get the most of what I paid for!

Baked Zevia Pumpkin Protein Donuts

How was your Valentine’s Day? Ha, look, I just asked a question I don’t really expect an answer for….one of my pet peeves. Just like asking “What’s up?” or “How is it going?” as you pass by someone without stopping. I know, I just wrote on this in a past post, but it’s a daily thing and I had it on my mind….. again.

Randomness aside, I do hope your V-day was a good one for being on a Tuesday. Kelley and I exchanged hand-written notes and she enjoyed the crispy and burned oatmeal crisps I made for her. Even though she claims to like the burned crisps, and I believe it as she almost finished the bag the same day, I still felt bad. So, I decided to try making something else to compensate.

I found a baking pan molded to make baked donuts a few weeks ago and finally talked myself into buying it last weekend. This was perfect to try making something for Kelley without oats and to test out the new pan.

The end result was better than expected. As usual, I didn’t use any real measurements, just added dry ingredients to one bowl, wet in the other, and then mixed it all together. I’ll share everything I used with approximate amounts, but it might take a little adjusting to make it right.

Getting ready to add the Zevia! Save a little for yourself.

Mmmmm, this can only end with something tasty!!

I made too much batter but didn't want to save it, so these are all too full.  You'll see, they look more like muffins out of the oven.

I'm thinking a good coating of natty peanut butter and honey would complete these.  Banana too!

Half donut and half muffin......Monut?....Duffin?

To make these, you need the following ingredients:

Baked Zevia Pumpkin Protein Donuts 

• 1 1/4 Cups Whole Grain Spelt Flour
• 1 3/4 Cups Unsweetened Whey Protein Powder; Use flavored or another protein source if you’d like
• 1/4 Cup Non-fat Milk Powder
• 2 T Ground Cinnamon; Yes, I used a lot and would add even more next time
• 1 t Ground Ginger
• 2 t Baking Powder
• 1/2 t Baking Soda
• 1/2 t Salt
• 1 Whole Egg
• 3 Egg Whites
• 3/4 Cup Pumpkin Puree
• 1 t Pure Vanilla Extract
• 1 T Distilled White Vinegar; optional*
• 1/2 Can of Zevia Crème Soda; add slowly to make sure you don’t use too much, or add more dry ingredients
• ~ 10 Drops Liquid Stevia; original or vanilla works great, use less if you are new to Stevia

*Vinegar makes the baking powder and baking soda react to create a rising effect which helps make a softer, less dense product.

I tend to bake in a very un-orderly fashion and have trouble remembering the exact order I did things (probably b/c I’m cooking 3 other things!); so just keep that in mind please…

Directions:

- Preheat oven to 350 Degrees Fahrenheit

- Mix all dry ingredients (first 8 on list) in a large bowl and stir a few times with a wire whisk. Beat eggs and then mix all wet ingredients except vinegar in another, smaller bowl.

- Create a well in the center of your dry ingredients and slowly pour wet ingredients while mixing to combine with a spatula. Once everything is mixed, add the vinegar and give it a few stirs; you might notice a slight rise in the mixture.

- Pour into your new baked donut pan (a muffin, loaf, or cake pan will work too) and bake for 25 – 30 minutes. Depending on what pan you use, times will vary; test if yours is done by making sure a knife inserted in the middle comes out clean.

- Remove from oven once ready and let cool in pan for 5 to 10 minutes. After cooling a little, remove from oven and let cool the rest of the way on a wire rack.

Serve to wife, make wife happy, be happy yourself because wife is happy…..don’t not be happy.

 

I sliced and toasted these for Kelley on Valentine’s Day morning before work, and served with agave nectar. Greek yogurt, banana, and peanut butter would be great additions to really make this a perfect, healthy treat.

Do you have a favorite baking or other cooking dish, pan, utensil, etc.? I think I just found a new one….

Healthy Product Review: Rice Select Jasmati Rice

Did you know rice is the most commonly consumed grain in the world? It should come as no surprise since it is widely available, affordable, and nutritious.

There’s a long list of health benefits provided by this amazing grain such as:

- Great Energy Source: Rich in carbohydrates, it acts as fuel for the body and aids in normal functioning of the brain.

- Rich in Vitamins: Rice is an excellent source of vitamins and minerals like niacin, vitamin D, calcium, fibre, iron, thiamine and riboflavin.

- Resistant Starch: Rice abounds in resistant starch, which reaches the bowel in undigested form. It aids the growth of useful bacteria for normal bowel movements.

- Dysentery: The husk part of rice is considered as an effective medicine to treat dysentery. A three month old rice plant’s husks is said to contain diuretic properties. Chinese people believe that rice considerably increases appetite, cures stomach ailments and indigestion problems.

- Skin Care: Medical experts say that powdered rice can be applied to cure some forms of skin ailments. In Indian subcontinent, rice water is duly prescribed by ayurvedic practitioners as an effective ointment to cool off inflamed skin surfaces.

Obviously, with its popularity and long list of nutritional benefits, I jumped at the chance to sample Jasmati rice from RiceSelect. Jasmati can be found in white, brown, or light brown varieties; I was sent a large container of white rice to cook and sample as I pleased. It didn’t take me long to decide how I would use most of the sample…..rice pudding! Something about the cool, creamy pudding that’s easy on the stomach and tasty at the same time ranks it as one of my top 5 favorite treats. It also helps that RiceSelect is local company here in Texas which automatically gains my full support.

Although I would always choose brown rice when given a choice, white rice works really well for rice pudding. Being the health-obsessed person I am, I had to try making this in my own healthy way without the heavy dairy products and cups of sugar. Here is what I came up with…..

Ingredients:

2 1/2 cups nonfat milk

1/2 cup RiceSelect Jasmati rice , uncooked

1 15oz can light coconut milk

1 cinnamon stick, about 3 inches long

1 ½ teaspoon liquid Stevia

1/2 teaspoon vanilla extract

ground cinnamon

unsweetened shredded coconut flakes

Directions:

In a large, heavy bottomed saucepan, stir together the 2 1/2 cups milk and the rice. Bring to a boil over high heat, stirring often. Reduce heat to medium high and boil for 5-6 minutes or until the mixture begins to thicken, stirring often to keep anything from sticking to the bottom. Stir in the can of coconut milk, the cinnamon stick, and stevia. Increase the heat to high and bring back to a boil, stirring often. Reduce heat to medium high and boil for 4-5 minutes or until you have a creamy and soupy consistency. Remove from heat. Stir in vanilla and let the mixture stand for 30 minutes to thicken. Serves 6 generous helpings.

I enjoy most treats with a cup and spoon.

Before serving, remove the cinnamon stick. To enjoy immediately, put rice in a serving dish, sprinkle with cinnamon to taste and enjoy. If you’re like me and want cold pudding, transfer your creation to an airtight container, lay a sheet of plastic wrap on the top, and chill for several hours. The plastic will prevent skin from forming and keep your dish looking great.

I am very happy with the outcome of this pudding, and think it is proof to have a healthy, guilt-free treat to be enjoyed everyday! I suggest you pickup some RiceSelect rice (any type is great) and start cooking today.  Try this recipe with Texmati® Brown Rice for an extra health punch that is sure to please any crowd.

Do you like rice dishes as something sweet, savory, or both? What will you make with this versatile product when you get it?

Resistant Starches: Pleasant Food With an Unpleasant Name

Today’s lunch will be the slow cooker turkey, barley and vegetable stew I mentioned in yesterday’s post. For something so easy, I am really excited to have this today. It has been raining non-stop all night and still going, so a warm stew is an ideal meal (I rhymed!) for this weather.

I like this meal for its easy prep and little need to “dress up” the meat with seasonings; it’ll be surrounded by goodness for hours in the Crock Pot. I usually use chicken breast, but found a good deal on turkey breast that I couldn’t pass up.I add whatever frozen veggies we have, chopped garlic and onion, a whole grain like barley, season with herbs and spices (cayenne is always in there), put the meat on top then pour broth or an empty condiment mixture until the veggies are covered.
The meal is great and is on my list of comfort foods that warm me on the coldest days. I will sometimes skip adding a grain like barley if there is a lot of corn already in the frozen vegetables I used, but don’t be afraid to have both.

I am by no means a “carb phobe” and think it is rarely necessary to be so. Just choose the right kind of carbohydrates; meaning whole grain with as much of the grain layers intact as possible. A whole grain will contain three layers; here’s a simple breakdown of the layers provided by Arrowhead Mills:

- Outer layer (bran) holds up to 80 percent of the grain's total mineral value, including B vitamins and most of the fiber;

- Middle layer (endosperm) contains protein, carbohydrates, vitamins and minerals; and

- Small inner core (germ) houses concentrated amounts of B vitamins, vitamin E, protein, trace minerals, "good" unsaturated fats, antioxidants and phytonutrients—which cause damage from free radicals in the body.

Furthermore, how the grain has been processed determines the level of nutrients contained and the length of the cooking process. A great explanation of this can be found at this link; here’s a brief excerpt from the site:

“Groats, grits, steel-cut, rolled, puffed, pearled, cracked, flakes, and flour are the most common references, and all describe how the grain has been processed.

For example, groats are grains that have had their hard, inedible hulls removed but still retain their nutritious parts (germ, bran, endosperm).

How the grain has been cut or milled affects both texture (hence taste) and cooking time. Parboiled and cracked wheat, for example, is bulgur, which takes only a few minutes to prepare; on the other hand, wheat berries (the grain in its least-processed form) may take up to an hour to cook.”

Along with knowing which processed grain is more whole than the other, grains and other carbohydrates known as resistant starches are said to be better choices as well. As we know, starches are digested at different speeds depending on how they’ve been processed; resistant starch, on the other hand, passes through the small intestine and is not digested at all. Most starchy foods have some level of resistant starch, but beans and whole grains contain a higher percentage than other sources.

Need a reason to incorporate resistant starch foods in your diet? Here are several from About.com:

•Resistant starch is especially associated with one type of SCFA, called butyrate, which is protective of colon cells and associated with less genetic damage (which can lead to cancer). Butyrate also protects the cells in other ways. This is one of the real strengths of resistant starch over oligosaccharides and soluble fiber. Their fermentation does produce butyrate, but not at the levels of resistant starch.

•As with other fermentable fiber, resistant starch is associated with more mineral absorption, especially calcium and magnesium.

•Perhaps most exciting for people with sugar issues, resistant starch seems to improve insulin sensitivity. In the so-called "second meal effect", fermentable fiber and resistant starch are associated with improved glucose tolerance the next day. There is evidence that this is caused by the presense of the short chain fatty acids, and by a peptide produced in the fermentation process.

•Resistant starch produces more satiety, possibly partly through the release of a different peptide (PYY).

•Resistant starch consumption is associated with lower cholesterol and triglyceride levels.

•Promotes "good" bacteria, and suppresses "bad" bacteria and their toxic products.

•Promotes bowel regularity.

•Resistant starch in a meal is associated with less fat storage after that meal.

So, what makes a starch resistant? There are actually 4 types of starch qualities that would make them resistant…

1.Starch that is difficult for the digestive process to reach, often due to a fibrous "shell". Grains and legumes which are cooked intact are an example. Also, some altered starches, such as Hi-Maize corn starch, are in both this category and the next.

2.Some foods, such as unripe bananas, raw potatoes, and plantains, have a type of starch which our digestive enzymes can't break down.

3.Small amounts of resistant starch (about 5% of the total) are produced when some starchy cooked foods, such as potatoes and rice, are allowed to cool before eating.

4.Manufactured resistant starch, made by various chemical processes. It is not known whether these starches have the same benefits as those in the other three groups.

Feel overwhelmed? I do. It may take a while, but persistence to learn what is what will overcome confusion. Always be willing and able to feed your brain on how you feed yourself….it is your health, afterall.

Forget the "Snap" and "Crackle"....Pop this for a Healthy Snack

Depending on what you choose, snacking can seriously sabotage any diet if you aren't careful.  One problem is that most snacks are found in a package/box meaning some level of processing has occurred.  Fresh cut veggies like broccoli, carrots, mushrooms, grape tomatoes, etc. are great alternatives to lesser boxed snack foods; but these are not always available when you want something fast.

Leave that bag of chips on shelf and try popping whole grain corn kernels with an air popper or in a microwaveable bowl for a quick snack.  I have this microwave bowl and it works perfectly; just pour some kernels in the bowl, cover, and microwave until the popping slows between 2 to 3 seconds apart.

If you must top your pop corn, do so sparingly as this where most of the unhealthy things come in.  Instead of salt, try garlic powder, cumin, sweet paprika, or another spice you might like; herbs like dill work really well too.  At just an average of 31 calories of whole grain, unprocessed snacking, pop corn is a much better choice over many other boxed snacks.  Plus, it's hard to beat the fresh popped corn warm and ready to eat within minutes.  It's also easy on your budget; 2 tablespoons of unpopped kernels will yield 1 quart (4 cups) of popped goodness.

If the naturally good taste and wholesomeness of popcorn isn't enough, here are some fun facts on popcorns many good qualities*:

-Popcorn is a whole grain that contains 40 or more nutrients.

-The germ in the popcorn kernel contains all of the B complex vitamins, plus vitamin E, Riboflavin and Thiamine.

-Popcorn has more protein than any other cereal grain

-Popcorn has more iron than eggs, peanuts, spinach, or roast beef!

-The hull and outer layers are rich in iron, phosphorous and protein.

-Popcorn is a calorie counter's delight! Unbuttered popcorn only has between 25 and 55 calories per cup.

-Pocorn aids digestion by providing necessary roughage, also known as fiber.

*Article presented by www.standardconcessionsupply.com Variety of popcorn machines and popcorn supplies for home and business use. Popcorn gift items that make great gifts for birthdays, special occasions, and the Holidays.

Although this method uses oil and a stovetop to make, Alton Brown's Perfect Popcorn recipe makes for a very tasty version of this staple.  Mr. Brown mentioned eating popcorn as a breakfast cereal, and as a huge fan of cereal (really anything I can eat with milk/yogurt and a spoon) I enjoy having this as a nighttime treat with cold milk and blueberries.  Be ready to add more after pouring your milk, the fluffy corn will instantly reduce its size upon contact with any liquid.  Give it a try with a little honey and berries....you might have a new favorite for breakfast or any time you want!


Check out www.popcorn.org for cool tips, recipes, and fun activities for kids.

Pretzels - Tasty Snack Food With a Twisted History

Crunchy or fresh-baked and soft, dipped in peanut butter, mustard, chocolate, or yogurt, pretzels are a versatile food enjoyed by many around the globe.  Soft pretzels are made to be consumed the same day and can be sweet with added cinnamon and sugar or savory with garlic, cumin, and other spices. 

Although big companies like Rold Gold butchered the pretzel and added a slew of uncommon ingredients like enriched flour and corn syrup, other companies do it justice with only what's needed.

Wikipedia explains the two main types of pretzel production in this link:

"....is made from wheat flour, water and yeast, glazed with egg wash, usually sprinkled with coarse salt, hand-sized and made for consumption on the same day. It is relatively soft, rather than brittle. To avoid confusion with any other kind of pretzel, German speakers call this variety "Laugenbrezel" (lye pretzel) because it is boiled in lye solution (NaOH) before baking. Sweet pastry pretzels with many different textures, toppings and coatings, are made. Crisp hard pretzels, e.g. pretzel sticks and a variety of shapes basically made from the same ingredients, have evolved from the lye pretzel by baking out excess moisture, thereby increasing shelf life and crispness."

The site explains a lot on the history and unknown origin of the preztel, but I will not yap on about that here.  I have found that the hard and crunchy or warm and soft pretzels are both welcome on my plate.  The soft versions are better for something savory like some good old-fashioned yellow mustard.  Add to that some slices of quality cheese and a tasty brew, and I'm one happy camper.

As for the crunchy guys; I like them with mustard, mixed with chocolate, dipped in cottage cheese or peanut butter, mixed with a carrot, or just by themselves.  Whatever form you enjoy, the average pretzel will have no fat and contain minimal ingredients; these are a much better alternative to potato chips.

On top of their simplistic ingredients, pretzel do offer some benefits like B vitamins (folate, thiamine, niacin, riboflavin, and B6) and minerals (manganese, iron, phosphorus, zinc, copper, and selenium).  Do like me and seek out the whole grain variety for extra nutrition and stray away from anything enriched.

Here's a list of  my go-to pretzel companies that I can trust:

Unique Pretzel Bakery - I have my Mom's Pennsylvaia Dutch to thank for this being my number one favorite.  Their availability is limited here in Texas, but I have found stores that carry them for a price.  The best ones are their Sprouted Grain "Splits" that I feel are even better than just whole grain.  Either way, these are mine and my Mom's top pick.  Don't question the Dutch!

Snyder's of Hanover - Yes, they are a big company, but I feel they do the pretzel right, can't speak for some of their other products though.  I prefer the Organic Whole Wheat and Oat Sticks when choosing from their selection.  An added plus is the bag is made from post consumer materials.......which makes it very loud so no use being sneaky!  I do have a weakness for the honey mustard flavored nuggets, but only on very rare occasions....mmmmm.
 

 
Utz - You see a trend?  All of these companies are based in Pennsylvania; both Snyder's and Utz are in Hanover.  Like I said, don't question the Dutch, they must know something about making a pretzel.  They also make potato chips, but don't waste your time, pretzels are the way to go; my favorite is the Multigrain Specials.
 

Hopefully you can find one of these brands in your local store, but if not, their sites allow you to purchase online.  Isn't the internet amazing!
 
Here are ten ways to eat a pretzel that I found on this link:
 

 
Check out this link for recipes like macaroni and cheese with a pretzel crust or chicken with a honey mustard pretzel crust.
 
How do you like to enjoy your pretzel?  Post to comments to let us all know, maybe it's something I'd like to try!

Pretzel