Waterlilies by Claude Monet

August Sales

35% off ALL Jason Products
25% off Food for Life Bread Ezekiel Bread- Select Varieties
30% off Natures Path EnviroKidz Bars

30% off Amande Almond Yogurt

30% off Lundberg Rice Chips
25% off Simpli Oatshake
30% off Natures Farm Milk
25% off Bob's Red Mill GF Pancake Mix

25% off Ians Breakfast Sandwich GF 

35% off Better Balance GF Protein Cereal
25% off Metromint Water
35% off Raw Revolution Food Bars- Select Varities
25% off Michael Seasons Cheese Puffs
30% off Liberte Yogurt
40% off Tree of Life Organic Coconut Oil
30% off House of Foods Tofu

Special Buy One Get One Free Deals (while supplies last) on:
Tahiti Trader Juices- Acai, Mangosteen, Gogi, Noni, and Pomegranate
Kal Ultra Omega 3-6-9 Softgels

Jarrow D3 Gummies

What’s Happening this Month at Pass

We’re having two demonstrations this month- one from Pure Essence Labs on August 15th from 11-2, and another from DermaE Skincare on August 6th from 11-2.  Make sure to stop by for free samples, coupons, information, and more.

News You Can Use

Full spectrum vitamin E supplements were found to reduce triglycerides in 30 days

Researchers reporting in the Journal of Atherosclerosis and Thrombosis found that the full spectrum of vitamin E tocotrienols supplemented for 30 days decreased artery-clogging triglycerides by 28%.  To read more about the study, click here.

Vitamin E can protect the brain after stroke

A natural form of vitamin E called alpha-tocotrienol can trigger production of a protein in the brain that clears toxins from nerve cells, preventing those cells from dying after a stroke, new research shows.  To read more about the study, click here.

Vitamin D reduces the risk of diabetes

Increased intakes of vitamin D are associated with a 13 percent reduction in the risk of diabetes, says a new meta-analysis.  To read more about the study, click here.

Potassium can reduce the risk of death by 50% 

Consuming lots of sodium and not much potassium might increase your risk of an early death from any cause by about 50 percent, and nearly double your risk of death from a heart attack, according to a report this week in the Archives of Internal Medicine.  To read more about the study, click here.

Creatine Found to Help with Blood Sugar Health
In a recent study of men and women with type 2 diabetes, researchers found that those who completed an exercise program and took creatine had signficant decreases in their blood sugar levels.  To read more about the study, click here.

Breastfeeding prevents asthma in babies and cancer in moms

Feeding a baby on only breast milk for 6 months after birth can reduce their risk of developing asthma-related symptoms in early childhood, according to new research.   Breastfeeding also reduces cancer risks for the mother.  I could go on and on about the benefits of breastfeeding.  We have teas and supplements at the store which can help with milk supply.

…and a couple interesting links:

Here’s a great article about eating at restaurants with a gluten free diet.

Here’s another wonderful article about how (and where) to recycle almost anything.

Honestly, I have so many more studies and articles I could link but there isn’t room.  Friend us on facebook to read about more research studies and recipes throughout the month.

Pass Questions

To submit a question to be answered in a future newsletter, send an email to passquestions@gmail.com

Dear Pass,

I’ve been hearing about how good probiotics are, but am somewhat lost when I look at the different ones available, since they seem to have many different types of bacteria and ingredients.  I’ve also heard that it’s best to get a refrigerated one, but I’d much rather one that didn’t have to be in the fridge.  Are there good probiotics that don’t need to be refrigerated?   Sorry if this is a strange question.

Those aren’t strange questions at all.  Probiotics can vastly differ when looking at one product to another, so I’ll try to explain the things to look for in a good probiotic and give a couple recommendations of ones to try.

Refrigerated probiotics are more potent than room temperature stable ones, though there are several brands of probiotics that have good potencies that don’t need to be refrigerated.

There are three main things to look for when looking for probiotics: which strains are included, how many microorganism it contains, and what type of delivery system it uses.

Many probiotics only contain acidophilus, which is a fantastic probiotic strain, but products with several strains can be more effective since different strains thrive in different parts of the intestines and vaginal tract.

When it comes to probiotic potency, it really comes down to wanting to get the highest amount of organisms possible.  Some probiotic brands will say that it contains a certain amount of milligrams of different probiotics, but in my opinion it’s better to look for an amount listed in billions, so you know exactly how much you’re getting per pill.

Finally it’s important to read the directions on the package on how the probiotics should be taken with regards to food.  Some probiotics have an enteric coating, which means they’re coated in a way to protect the good bacteria from the strong stomach acids, so they are able to survive to reach the intestines.  Probiotics without an enteric coating usually need to be taken on an empty stomach with some time before food is consumed.

One room temperature probiotic I especially recommend is Jarrow-Dophilus EPS (I’ll post a picture of it below).  It has 5 billion organisms per capsule, which is rather high for one not being refrigerated; it has eight different clinically researched strains to work in different parts of the intestines and have been studied to be helpful for a number of conditions; they’re also enteric coated, to ensure the sensitive bacteria survive the trip through the stomach to reach the intestines.  We have a nice brochure at Pass with more info on these specific probiotics.  I hate sounding like a commercial, but I really like these probiotics and wouldn’t recommend them otherwise.

Last- here’s a great website I’ve found that has compiled all the research studies on probiotics (scroll down to the bottom of the page).  There’s really a stunning amount of research available.

Spotlight on Organics

I’ve read about several shocking studies recently on the impact of organic vs. non organic foods, and wanted to share some of what I’ve found.  We all know that organic foods are better, being higher in nutrients and free of pesticides/herbicides, chemical fertilizers, hormones, antibiotics, and the like, though recent research is showing just how much better it really is.

New research has centered on the harm pesticides can have to pregnant women and their unborn fetus.  Charles Benbrook, The Organic Center’s chief scientist has reported, “Several new studies have confirmed that exposures via the diet to organophosphate insecticides are impairing cognitive development, shaving four to seven points off average IQ’s among children born to mothers exposed during pregnancy.”  He added, “It turns out that exposures to pesticides in early stages of development can block or disrupt gene expression in ways that lead to abnormal metabolism later in life, raising the risk of overweight, obesity and diabetes.”  Another study found that children with the highest amounts of organophosphate pesticides in their urine were the most likely to develop ADD/ADHD.

Chemical pesticides are also proven to be carcinogenic.  Farmers and sprayers of pesticides have a much higher risk of a number of cancers over the general public.  There is also an increase in brain cancer for people living close to agricultural areas.  Pesticides damage aquatic life, and pesticides and herbicides are damaging to birds and other wildlife.

Buying organic is important to our own health, the health of our neighbors, and the health of our world.  It is especially important for pregnant women and children to eat organic, since children’s developing bodies are less able to deal with toxic chemicals.

Recipe Review

Some of the recipes this month seem somewhat long and involved, but in truth they’re rather easy to make.  There are also some great gluten free baking tips at the end of this month’s gluten free zucchini bread recipe.

If you’d like to submit a recipe to be in a future newsletter, send an email to passrecipes@gmail.com

Mexicali Sliders

From chefchloe.com

Serves 4 to 6

 This is the ultimate not-your-average veggie burger recipe that I just can’t get enough of! The patty is made from perfectly spiced black beans with slow cooked caramelized onions inside to add sweetness and moisture. 

Ingredients

Black Bean Patties

• 4 tablespoons olive oil, divided
• 1 onion, finely chopped
• 1 (15-ounce) can black beans, rinsed and drained
• 1 small carrot, peeled and finely diced or shredded (about ½ cup)
• ½ cup cornmeal
• ½ cup breadcrumbs
• 1 tablespoon chili powder
• 1 teaspoon sea salt
• ½ cup chopped fresh cilantro
• ¼ cup water

Spicy Mango Sauce

• 1 mango, peeled and cut
• ½ cup sun dried tomatoes, whole or sliced
• 1 garlic clove
• 1 tablespoon white or apple cider vinegar
• 1/8 teaspoon sea salt

Guacamole

• 3 avocados, halved, pitted, and peeled
• 2 tablespoons lime or lemon juice
• ¼ cup salsa fresca
• Sea salt
• Freshly ground black pepper
• 12 to 15 mini buns or dinner rolls

Procedure

To make the Black Bean Patties: In a large nonstick skillet, heat 2 tablespoons oil over medium heat. Add onions and let cook until tender and slightly caramelized, about 20 minutes. Transfer onions to a large bowl. Reserve skillet for later use.

Add beans, carrots, cornmeal, breadcrumbs, chili powder, salt, cilantro, and water to the bowl of onions. Use a large spoon or your hands to mash it all together. If the mixture is too dry to hold together, add more water, 1 tablespoon at a time.

Using your hands, form the bean mixture into patties, to match the size of your slider buns. In the reserved nonstick skillet, heat remaining 2 tablespoons oil over medium-high heat, and pan-fry patties about 3 minutes on each side, until lightly browned and crisp. Add more oil to the skillet as needed. Drain patties on paper towels.

To make the Spicy Mango Sauce: Combine all ingredients in a blender and blend until smooth.

To make the Guacamole: In a large bowl, mash together avocado and lime juice, then fold in salsa fresca. Season with salt and pepper to taste.

To assemble the Sliders: Slice each bun in half and layer a couple teaspoons of Spicy Mango Sauce, 1 Black Bean Patty, and about a tablespoon of Guacamole. If you have extra Spicy Mango Sauce, you can use it as a dip for your fries!

Whole-Grain Chia Pancakes with Lemon-Scented Coconut Whipped Cream

From Dreena’s Vegan Recipes

Who says pancakes can’t be healthy?  These combine whole-grain flours with whole white chia seeds.  They are fluffy, tender, delicious, and nutritious! 

·         1 1/4 cup spelt flour

·         1/2 cup oat flour

·         1/4 cup whole white chia seeds

·         3 ½  tsp  baking powder

·         ½ - 3/4 tsp  cinnamon

·         1/4 tsp  freshly grated nutmeg

·         1/8 tsp  sea salt

·         1¾ + 1-3 tbsp  plain or vanilla non-dairy milk (see note)

·         1/2 tsp pure vanilla extract

·         1½ tbsp  neutral-flavored organic oil (ex: almond, avocado, safflower, canola)

In a large bowl, add the flours, chia seeds, and sift in the baking powder. Add the cinnamon, nutmeg, and salt and stir through to combine well. In a small bowl, combine the milk (starting with 1¾ cups), vanilla, and oil and stir through. Add the wet mixture to the dry mixture and stir through until combined.  Let batter sit for a couple of minutes while preparing pan.  Lightly oil a non-stick frying pan.  On medium-high, heat pan for a few minutes until hot, then reduce heat to medium/medium-low and let it rest for a minute.  Using a ladle, scoop batter into pan to form pancakes (see note). Cook for several minutes, until small bubbles form on outer edge and into the center and pancake is starting to look dry in spots on the top.  Flip pancakes to lightly cook other side, for about a minute. Repeat until batter is all used.

Note:  Begin with 1 3/4 cups of milk and whisk into the batter.  At first the batter will be very thin, but give it a few minutes.  The flour and chia seeds will begin to quickly thicken the mixture.  Later, as you’ve worked through some of the batter, you’ll notice that it becomes much thicker.  So, add an extra tablespoon of milk at a time to thin the mixture as you work through the pancake batches.  

Makes about 12-16 pancakes.

Recipe copyright Dreena Burton 2011.

Lemon-Scented Whipped Cream 

Why whip dairy when you can whip coconut?!  This cream is airy, fluffy, luscious, and with just a hint of lemon zest to lift the flavor.  Xanthan gum helps add stability to the cream, I recommend using it.

1 can regular (not light) coconut milk, refrigerated (or chilled in freezer,  see note)

1-2 tbsp agave nectar (or can use maple syrup or powdered sugar; adjust sweetness  to taste)

½ tsp lemon zest

1/2 tsp pure vanilla extract or seeds from a vanilla bean (see note)

¼ tsp xanthan gum (optional, but helpful, see note)

Open can of coconut milk, without shaking or otherwise tipping much.  You want to keep the cream solids as separate from the watery liquid as possible.  Use a spoon to scoop out the thick cream into a stand mixer.  You will get about ½ cup + 2-4 tbsp (see note).  Add other ingredients, and with the wire whip attachment, whip cream at high speed for a minute or two until it thickens and becomes fluffy.  Once thickened, transfer to an airtight container and refrigerate until ready to use.  It keeps for several days without deflating.  

Note:  If possible, refrigerate can of coconut milk for more than one day, two or more is best.  My favorite brand for making this cream is Taste of Thai Organic.  After refrigerating, I am able to get up to about ¾ cup of cream (sometimes more) with this brand.  It separates very readily after chilling.

Note:  If you have a vanilla bean, use a sharp tip knife to slice the bean down the outer side to open up lengthwise.  Press open the sides, and using a blunt (butter) knife, scrape out all the tiny seeds from the bean on both sides, and add them with the other ingredients in the mixer.

Note:  If you are having trouble getting the cream whipped, for instance if too much liquid got included with the cream, you can help firm up the cream with the addition of xanthan gum.  Usually, if just 1 tbsp of agave is used, no xanthan gum is needed.  But, if you use 2 tbsp of agave (or more), it liquefies the cream and some stability is required from the xanthan gum.  Typically ¼ tsp will do the job, but you may need a pinch or two extra depending on the mixture.  I like adding the xanthan gum regardless as it helps stabilize the cream.

Note:  I have experimented freezing this cream, and it thaws just perfectly, with the same texture and ready to use.

Recipe copyright Dreena Burton 2011.

Baked Green Tomatoes

From myvegancookbook.com- don’t these look amazing?

A baked, vegan and lower fat version of the classic southern dish, fried green tomatoes.

Servings:5. Per Serving (4 Slices): 150 Calories, 5.5g Fat, 39g Carbohydrates, 5g Protein, 2g Fiber, 7g Sugar.

• 3 Large Green Tomatoes

Batter:

• 3 TB Ener-G Egg Replacer Powder
• 1/2 Cup Rice Milk
• 1 tsp Apple Cider Vinegar
• 1/2 tsp Garlic Powder
• 1/2 tsp Onion Powder
• 1/2 tsp Salt
• 1/4 tsp Pepper

Crumb Coating:

• 1 1/4 Cup Japanese Style Panko Bread Crumbs
• 1 TB Earth Balance Vegan Butter
• 1 TB Nutritional Yeast
• 2 TB Corn Meal
• 1 TB Whole Wheat Flour
• 1/4 tsp Lemon Pepper Seasoning
• 1/2 tsp Light Brown Sugar

DIRECTIONS:

Preheat oven to 375.

Slice green tomatoes into 1/4 thick slices.

Place coating ingredients in food processor and pulse 10 times to combine.

Combine all batter ingredients and mix until all lumps are gone.

Spray cookie sheet with oil.

Dip slices into batter and then into crumb coating.

Place onto cookie sheet.

Bake for 30 minutes but flip after first 15 minutes.

Makes about 20 slices.

Zucchini Bread Recipe (gluten and dairy free)

From the wonderful Gluten Free Goddess recipe blog

You can make this lovely zucchini bread with or without eggs. And it's dairy-free. Its delicate flavor comes from a secret ingredient.  Coconut milk.

Preheat your oven to 350 degrees F.   Line the bottom of a 9-inch loaf pan with a piece of parchment paper. Lightly oil it.

You'll need:
1 rounded cup of fresh, grated zucchini (I partially peel my zukes, in stripes)
1 cup sorghum flour
1/2 cup tapioca starch (sometimes called tapioca flour)
2 teaspoons baking powder
1/2 teaspoon baking soda
3/4 teaspoon xanthan gum
1/2 teaspoon fine sea salt
1 teaspoon cinnamon
1 cup brown sugar
1/3 cup light olive oil or coconut oil
1 teaspoon fresh lemon or lime juice
2 free-range organic egg whites, beaten or egg replacer (1/4 cup liquid)
1/4 cup coconut milk (I used So Delicious in the carton)

Option:
1/3 cup chopped walnuts or pecans

Press the grated zucchini with a paper towel to remove as much moisture as you can. After pressing, fluff with a fork (I learned this tip from 101 Cookbooks). Set aside.

In a large mixing bowl, whisk together the sorghum flour, tapioca starch, baking powder, baking soda, xanthan gum, sea salt, and cinnamon. Add in the brown sugar. Add the oil, lemon juice, egg whites or egg replacer, and the coconut milk. Beat to combine and continue to beat on medium high until the batter is smooth- about two minutes. Add in almost all of the shredded zucchini (I save out a few shreds to decorate the top of the loaf) and stir by hand to combine. If you are adding nuts, stir them in to distribute. Scoop and scrape the batter into the prepared loaf pan and using a silicone spatula, even out the top. Add a few shedded zucchini strands to the top.

Bake in the center of a preheated oven until the top is golden and firm, yet gives a bit when lightly touched. It should feel slightly springy. This may take anywhere from 50 to 60 minutes. It took 55 minutes for my zucchini bread to bake. Test with a thin sharp knife or a wooden pick- either should emerge with no crumbs or batter.

Tips on gluten-free bread baking:

Make sure your batter isn't cold when you put it into the oven. If you keep your flours in the fridge, for instance, this will cool down your batter quite a bit.

If you find your batter is cooler than room temperature, allow the batter to rest in the pan near the pre-heating stove and let it come to room temperature before you place the bread pan in the oven to bake (I also do this with cakes sometimes).

The first time I tried making gluten-free zucchini bread I did not press the moisture out of the shredded zucchini and my loaf was gummy in the middle from too much moisture.

If you find your tea breads and cakes turning out gummy, or falling after baking, you may want to take your oven's temperature- some ovens never quite reach the proper temperature. You can combat this by baking longer, or upping the temp a bit. If the oven temp is not the issue, then start adding a tablespoon or two less liquid to your batters (you may live in a humid climate and your flours may be absorbing moisture; too much moisture can make for a gummy product).

Recipe ©2005-2011 Karina Allrich

August’s secret sale word is “Sunflowers”. 

To save 10% off your order this month, say “Sunflowers” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted merchandise.

“Rest is not idleness, and to lie sometimes on the grass under the trees on a summer's day, listening to the murmur of water, or watching the clouds float across the sky, is by no means a waste of time”
-John Lubbock

Be Well!

July Sales

25% off ALL Solgar Supplements

25% off ALL Country Life Supplements
25% off ALL Twinlab Vitamins

29% off Tofutti Cuties Dairy Free Ice Cream Sandwiches
26% off Endangered Species 3 oz Chocolate Bars
25% off Michael Seasons Potato Chips
42% off Knudsen Fruit Juice Spritzers
25% off Eternal Water
35% off Madhava Agave Nectar
15% off Bragg’s Salad Dressing
30% off Zevia Stevia Sweetened Soda
25% off Natural Vitality
20% off Jarrow Dophilus & Ideal Bowel Support
15% off Herbatint Natural Hair Color
30% off Enzymatic Acidophilus Pearls
25 % off Carlson Fish Oil Bonus Pack

50% off Jarrow Yum Yum D3 Gummies 90  chews

Product Spotlight

Zevia calorie free soda is on sale this month for 30% off.  I just wanted to write a bit about it since I think it’s a really great product.  It’s a diet soda sweetened with stevia, an all natural, calorie free sweetener with zero grams of sugar.  It’s a wonderful alternative to artificially sweetened diet sodas and it comes in a wide range of flavors.  Here’s a link to their website for more info.

Also on sale this month is Peter Gillham’s Natural Vitality Organic Liquid Multivitamins (say that five times fast).  Natural Vitality is the most complete liquid multi available, with 24 different superfruits in one serving along with MSM, aloe vera, and a host of other antioxidants.  Liquid vitamins are nice especially for people who don’t love taking pills.  We have free samples so you can try it before you buy, just ask us for one at the counter.

Friend us on twitter and “like” our facebook page!  I’m really working on having interesting health studies and recipes throughout the month on our social networking pages, so make sure to add us on facebook and twitter to hear the latest health news and recipes (we’ll also be having some exclusive coupons coming up on those sites, so don’t miss out)!

News You Can Use

Cranberry and Artery Health
Drinking double-strength cranberry juice improved arterial stiffness in study participants with coronary artery disease.  To read more, click here.

L-Carnitine and Autism

A new study has had positive results after giving carnitine to people with autism.   To read more, click here.

Are You Taking Enough Omega-3 for Heart Health?
A recent study found that consumption of greater than 250 mg of omega-3 oils per day was associated with a 35% reduction in the risk of sudden cardiac death.  To read more, click here.

A Low Calorie Diet May Reverse Diabetes

A new study has transformed thinking on type 2 diabetes by reporting that an extreme low calorie diet could reverse the condition in just eight weeks.  To read more, click here.

Vitamin E and Cholesterol

Vitamin E tocotrienol-rich supplements may improve blood cholesterol levels and reduce the risk of heart disease, especially in people over 50, says a new study from Malaysia.  To read more, click here.

Food Additives May Cause Disruptive Behavior in Children

 Research has shown that the food additives used in hundreds of children's foods and drinks can cause temper tantrums and disruptive behavior. A Government-funded study confirms what many parents have long suspected about the effect of chemicals put into sweets, biscuits and foods. Colorings in products such as Smarties, Jelly Tots and fizzy drinks could spark behavior changes in up to a quarter of toddlers.  To read more, click here.

Pass Questions

To submit a question to be answered in a future column, send an email to passquestions@gmail.com

Dear Pass,

I think I have carpal tunnel.  I work in an office and am at a computer all day and my wrist and hand have been bothering me.  Is there anything you could recommend to help?

Thanks, Yvonne

Dear Yvonne,

First I’d say to mention it to your doctor on your next visit.  It would be better to get a diagnosis to rule out other possible problems that could cause hand or wrist pain.

Carpal tunnel syndrome (or CTS), while almost unheard of a generation ago, is becoming more prevalent every day due to our technological society.  CTS is a term used to describe the symptoms that happen when the median nerve in the wrist is compressed or damaged.  The symptoms of CTS range from mild numbness and tingling to excruciating pain and crippling atrophy of the muscles in the thumb.  More commonly, it’s experienced as burning, tingling, or numbness in the first three fingers and thumb.  The tingling is often likened to the feeling of “pins and needles” associated with a body part “falling asleep”, and also involves a gradual weakening of the thumb.

A wrist splint, widely available in pharmacies, can help to reduce the pain of carpal tunnel syndrome.  A splint which holds the wrist back slightly helps to keep the carpal tunnel as open as possible, reducing further damage.

There are also several supplements which can be very helpful.

Taking a 100mg B complex (which provides 100mg of each of the B vitamins) two to three times a day for 12 weeks can be helpful for CTS.  Research has suggested that people with CTS are often deficient in B6, so taking a high dose for three months can help correct that imbalance.  The B vitamins work well together and in general have a protective effect on nerve health, especially B1.  Do not take high doses of B6 for over 3 months since high doses (200mg or more per day) over a prolonged period can be harmful.

The pineapple enzyme bromelain is great for inflammation and can help to reduce inflammation in the spaces compressing the median nerve.  When taking bromelain for pain, be sure to take it on an empty stomach, since when taken with food it works as a digestive enzyme (which is a fine thing, it just won’t help your carpal tunnel pain).  Turmeric is another potent anti-inflammatory which can be very effective for pain relief.  500mg twice daily is a good therapeutic dose for carpal tunnel syndrome.

Making sure you have correct posture when at the computer and keeping your wrist straight is very important for minimizing the risk of developing CTS and or to slow its progression.  Shaking the hands out several times during the day and rotating the wrists gently can help to restore circulation and improve the posture of the wrists.

I hope that helps!

Supplement Spotlight

Sun and Bugs!

This month I’m reprinting part of an article I wrote for our local paper, The Regional, since I thought many of our customers may not subscribe to it.  For those of you who read this a little over a month ago, I’m sorry for posting “old news”! 

Protect yourself from sunburn

Summer is a great time to be outside, but sunburns and bug bites aren’t fun at all.  Luckily, they can be easily prevented for the most part.  Sunscreens are a very effective preventative measure, but it’s important to use a natural product for sun protection.  In 2008, the Center for Disease Control reported about the dangers of oxybenzone, and ingredient found in most conventional sunscreens.  97% of the participants tested had levels of oxybenzone in their bodies, which has been linked to allergies, hormone disruption, and cell damage.

Thankfully, there are many wonderful, natural sunscreens on the market from companies like Jason and Badger (two of my favorite sunscreens that are safe for the whole family).  Make sure to look for sunscreens that protect from both UVA and UVB radiation.  Another sunscreen tip is to be sure to check your sunscreen’s expiration date.

Sunscreens also need to be reapplied throughout the day to remain effective, so it’s good to keep a tube in your bag on outings.  Wearing protective clothing and a wide brimmed hat can also protect against sun damage. 

Most people think of sunburns as an inevitable part of summer, but sun damage is no laughing matter.  Each sunburn a person has increases their risk of developing skin cancer.  Many people like to think of tanned skin as a sign of health, but in fact, tanning is the body’s injury response to excessive UV radiation.  Sunburns and tanning also cause premature aging, and an increase in wrinkles.  Sunless tanners are a healthy alternative to give your skin a “healthy glow” without the damage. 

Another thing that can help with sun protection is the supplement astaxanthin.  Astaxanthin, pronounced asta-zan-thin, is a very potent antioxidant which protects cells against damage.  Studies have even found that astaxanthin is able to help prevent sunburn when taken daily at a dose of at least 2mg per day.

If you do happen to get sunburned however, pure aloe vera gel is wonderful for healing the skin.  Aloe vera helps to soothe and moisturize along with reducing inflammation and promoting healing.  Applying aloe frequently can also reduce the amount of time it takes a sunburn to heal.

Finally, when outside, don’t forget your sunglasses!  Sunglasses help prevent eye damage from the sun’s UV rays, which can cause cataracts and macular degeneration.  People with lightly colored eyes are especially susceptible to eye damage from the sun, so it's especially important that they wear sunglasses when outdoors.

How to avoid mosquitoes naturally

The other concern most people have in the summer is what to do about bugs, specifically, mosquitoes.  There are many insect repellents on the market, most with the chemical DEET.  While there is no doubt that DEET kills mosquitoes, it is also harmful to humans.  Research studies reported in Science Daily have found that insect repellents containing DEET are harmful to the central nervous system.  DEET is harmful is similar ways to insects and humans, only the effects of DEET just aren’t harmful enough to kill humans.  DEET is especially harmful to children, since their body systems are still forming and they are less able to deal with toxins in the body.

Fortunately there are a number of natural insect repellents available at health food stores which are both non-toxic and effective.  In addition to a natural insect repellent, there are many other suggestions which can help to discourage mosquitoes.

When outdoors wear light colored clothing.  Dark or brightly colored clothing attracts insects since you can appear to them as either foliage or flowers.  Mosquitoes are also attracted to parts of the body where the skin is thinner and the blood vessels are close to the surface like wrists and ankles.  Wearing socks and shoes instead of sandals can help prevent bites around the feet and ankles.  Citronella candles can help to keep mosquitoes away.  One study found that people positioned near citronella candles had 42% fewer bites than people away from the candles.

Mosquitoes lay their eggs in standing water, so removing bird baths and other sources of standing water can help.  If you love birds and don’t want to get rid of your bird baths you can try changing the bird bath water daily, which will help control mosquitoes.  Mosquitoes are also most active at dawn and dusk, so avoiding being outside during those times can make mosquitoes easier to handle.

While research on this is inconclusive, I have found supplementing with vitamin B1 to help reduce mosquito bites.  Vitamin B1 is water soluble, so what is not used by the body is excreted.  That action, while undetectable by humans, makes the skin smell undesirable to mosquitoes, leading to fewer bites.

The last recommendation I have for mosquitoes is a new product we’ve run across at Pass Health Foods called Bug Bands.  The bands are great for everyone, especially infants, since the plastic bands contain oils which repel insects.  They’re wonderful for wearing on a wrist or ankle or putting on car seats, strollers, or baby carriers.   They’re great for kids since they repel insects without having to put anything on their skin.

Enjoy the summer!

Recipe Review

We love to get recipes from our customers!  If you have a recipe you’d like to share, email us at passrecipes@gmail.com

Chocolate Almond Butter Popsicles

From www.elanaspantry.com

2 large bananas

¼ cup creamy roasted almond butter

¼ cup water

2 tablespoons cacao powder

1 tablespoon vanilla extract

¼ teaspoon stevia

1. Mix all ingredients in a Vitamix or high powered blender
2. Pour "popsicle juice" into molds, adding holders or wooden popsicle sticks
3. Freeze overnight
4. Serve to your children and all of their friends

Chocolate No-Bake Cookies (GF)

From glutenfreehomemaker.com

These are great for a chocolate fix when it’s too hot to turn on the oven!

Ingredients

• 2 c. sugar
• 1/4 c. cocoa powder
• 1/2 c. vegetable shortening or butter
• 1/2 c. almond milk or cow’s milk
• 1 tsp. vanilla extract
• 1/2 c. peanut butter
• 3 c. gluten-free rolled oats

Instructions

1. Prepare two large cookie sheets by lining them with silicone mats, wax paper, or parchment paper.
2. Twirl the oats in a food processor for a couple of minutes to break them up. They should look more like instant oats when you are done.
3. Combine the sugar, cocoa, shortening, and milk in a saucepan and cook over medium heat.
4. Bring to a rolling boil and boil for 1 minute.
5. Remove from heat and stir in the vanilla and peanut butter until the peanut butter is melted.
6. Stir in the oats.
7. Drop by spoonfuls onto the prepared cookie sheets. You can make them as large or small as you like.
8. Cool.

Preparation time: 5 minute(s)

Cooking time: 15 minute(s)

Diet tags: Gluten free

Number of servings (yield): 12

Ridiculously Easy Curry-Scrambled Tofu

From blog.fatfreevegan.com

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

Instructions

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Preparation time: 5 minute(s) | Cooking time: 15 minute(s)

Number of servings (yield): 3

Nutrition Facts

Nutrition (per serving): 178 calories, 67 calories from fat, 7.6g total fat, 0mg cholesterol, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein, 5 points.

Delicious Dairy Free (and GF) Macaroni and Cheese

From http://gfcfrecipes.blogspot.com/

Pass note: If you haven’t tried Daiya dairy free cheese, you really must, it’s shockingly good.  Though this recipe only calls for 1 cup of pasta, it seems it would be plenty of sauce even for a pound of noodles.

1 cup cooked rice elbow macaroni (or regular noodles if not GF)

¼ cup finely chopped onion

1 tablespoon margarine 

1 tablespoon tapioca or corn starch

Dash black pepper

1 ¼ cup Rice Milk

2 cups shredded Daiya American/cheddar cheese

1.      Cook rice macaroni according to directions.

2.      In a saucepan, cook onion in margarine until tender. Stir in flour and pepper.

3.      Add rice milk.

4.      Cook and stir until thickened and bubbly.

5.      Add cheese. Stir until melted.

6.      Stir macaroni into cheese.

7.      Transfer to a 1 quart casserole.

8.      Bake uncovered in 350 degree oven for about 20-25 minutes – until bubbly.

Here’s a great article on tips for vegetarians and vegans on eating out at restaurants from Veg News.

The New Colossus

Not like the brazen giant of Greek fame,

With conquering limbs astride from land to land;

Here at our sea-washed, sunset gates shall stand

A mighty woman with a torch, whose flame

Is the imprisoned lightning, and her name

Mother of Exiles. From her beacon-hand

Glows world-wide welcome; her mild eyes command

The air-bridged harbor that twin cities frame.

"Keep ancient lands, your storied pomp!" cries she

With silent lips. "Give me your tired, your poor,

Your huddled masses yearning to breathe free,

The wretched refuse of your teeming shore.

Send these, the homeless, tempest-tost to me,

I lift my lamp beside the golden door!"

            -Emma Lazarus, 1883

Plaque at the Statue of Liberty

July’s secret sale word is “Freedom”. 

To save 10% off your order this month, say “Freedom” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted merchandise.

Be Well!

June Tree by Natasha Wescoat

June Sales

25% off ALL Barlean’s Products

25% off ALL Now Foods Products

25% off ALL DermaE Products

Kiss My Face 16oz. Ultra Moisturizer SALE $7.79, reg. $11.95

Almased SALE $33.99, reg. 39.99

Twinlab Men’s Ultra Daily Vitamin SALE $21.99, reg. $26.99

Lundberg Organic Rice Cakes SALE $2.99, reg. $4.29

64 oz. Imagine Rice Dream SALE $4.29, reg. $6.19

Tree of Life 16 oz. Black Cherry Concentrate SALE $6.49, reg. $9.99

Quantum Buzz Away Insect Repellent SALE $8.39, reg. $9.99

Imagine Rice Dream Frozen Dessert 32 oz. SALE $5.39, reg. $7.19

House Foods Premium Refrigerated Tofu SALE $1.29, reg. $1.79

Eternal 1L Artesian Water SALE $1.49, reg. $1.99

News You Can Use

Vitamin E Helps with Recovery from Hip Fractures
In a recent study of 148 women who suffered a hip fracture, researchers found that those with the highest vitamin E blood levels showed better physical improvements than those with the lowest vitamin E levels.  To read more about the study, click here.

Acai and Heart Health/Metabolic Syndrome

Acai-rich smoothies may reduce cholesterol levels and improve metabolic syndrome risk factors in overweight subjects, suggest preliminary findings from a pilot study.  To read more about the study, click here.

Vitamin D Cuts Heart Risk in African-Americans
A new study shows that vitamin D supplements curb African-Americans' cardiovascular disease risk by improving the health of blood vessels.  To read more about the study, click here.

Hibiscus Tea and Blood Pressure

One research study has reported that participants who drank three cups of hibiscus tea a day for six weeks had reduced blood pressure.  To read more about the study, click here.  Hibiscus tea makes a wonderful iced tea.

Vitamin D and Male Fertility

Vitamin D could play a key role in improving male reproductive health, according to a new study from researchers at the University of Copenhagen and Copenhagen University Hospital.  To read more about the study, click here.

Probiotics Keep Athletes Healthy
A new study found that athletes who took a probiotic supplement had fewer colds and other respiratory tract infections.  To read more about the study, click here.

Celiac Vaccine?

A vaccine for Celiac is in the early research stages.  While further testing is needed to see if the vaccine will be viable, the first trial has had positive results.  To read more about the study, click here.

Pass Questions

To submit a question to be answered in a future newsletter, send an email to passquestions@gmail.com

Dear Pass,

I’m looking for something for stress.  I feel like I’m constantly in a bad mood.  I find I’m snapping at everyone, I see myself doing it and I can’t seem to stop.  Any advice?

There are a number of great supplements that can help to elevate mood and manage stress.  One I’d especially recommend is the amino acid 5-HTP.  5-HTP increases the amount of serotonin in the brain.  Serotonin is the “feel good” neurotransmitter, which helps to reduce stress and anxiety while giving your mood a boost.  5-HTP has been found to be as effective as antidepressants without the long list of side effects that most prescription antidepressants come with. 

Another good choice would be L-theanine, an amino acid found in small concentrations in green tea.  Theanine works by promoting alpha brain waves, the brain waves which are associated with a calm, alert state.  It’s a nice supplement because it reduces anxiety and stress without tiredness.  Theanine has also been researched for its ability to increase concentration and focus.

Omega 3 fish oil would be another option which can be taken along with 5-HTP or L- theanine.  Fish oil contains DHA, a substance which helps the brain and its neurotransmitters to function correctly.  Omega 3 fish oils can help to boost mood, and have also been shown to be effective to reduce aggression and impulsive behavior.

Making time for exercise can also be helpful.  Exercise has been proven to reduce stress, and is a nice outlet for reducing frustrations.  Keeping a journal or blog is another way to manage stress.  The simple act of writing out feelings can often put daily stressors and problems in a more manageable light.  Most blogs (like livejournal) have privacy settings if you don’t want anyone to read your writings.

I hope that helps!  We all go through times of stress, but there are many ways to make it easier to get through.  Good luck!

Instead of our usual Supplement Spotlight we’re focusing on the best products for babies and children.  Our Supplement Spotlight will be back next month.

Our Top Picks for the

Best Baby and Children’s Products

NoseFrida  (the snotsucker)

The NoseFrida is a wonderful alternative to traditional bulb syringes for cleaning out babies (and children’s) noses.  It’s great because it doesn’t need to go inside a babies nose, and unlike bulb syringes, the NoseFrida can be washed after every use.  It’s even recommended by the noted pediatrician Dr. Sears (who I love).  We’ve used it since my daughter was tiny and she loved it, unlike the bulb syringes where I felt like cleaning out her nose was a fight every time.

Sea Turtle Cold Pack

This is a great new product we’ve found!  It’s a plush sea  turtle with a removable cold back in its belly.  It’s wonderful for bumps and bruises, insect bites, headaches and a host of other maladies toddlers and small children face.   A portion of the proceeds from the purchase is donated to Defenders of Wildlife to help endangered wildlife.

Boudreaux’s All Natural Butt Paste

I’ve done a lot of searching for a good diaper cream, and Boudreaux’s All Natural Butt Paste is hands down the best I’ve tried (and I’ve tried a lot).  It’s a zinc oxide barrier cream with aloe and beeswax without any petroleum or mineral oil.

Carlson Kids Liquid Vitamin D Drops

Pediatricians recommend that babies who are breastfed are recommended supplement with 400 IUs of vitamin D a day.  Carlson’s Kids D is nice because there are no added colors, preservatives, sweeteners or fillers.  The only ingredient other than vitamin D is coconut oil.  One drop provides 100% of the daily dose.

Barlean’s Omega Swirl Fish Oil

Fish oil is good for everyone, including babies and children.  Fish oil contains DHA which is crucial for brain and eye development.  DHA also helps with concentration and focus by helping the brain work correctly, and has even been researched for its ability to reduce impulsive and aggressive behavior.  Barlean’s Omega Swirl is absolutely delicious.  It’s made in a way so it’s creamy and not at all oily.  It’s also sweenened with xylitol, which has been found to reduce cavities.  The lemon swirl flavor is my daughter’s favorite.  When she sees the bottle she gets really excited and since she loves it so much.

Spry Kid’s Xylitol Tooth Gel

 As I mentioned above, its been found in numerous studies that xylitol can prevent tooth decay.  Spry Kid’s Xylitol Tooth Gel is great tasting and is especially helpful for babies and young toddlers, since it is often difficult to properly brush their teeth.  My daughter has 8 teeth and absolutely she hates tooth brushing.  I am less worried when I use the Xylitol Tooth Gel, knowing that even when I can’t brush her teeth thoroughly, I’m still doing something to prevent cavities.

Our last pick is not something at our store, rather, it’s an amazing shop I found in Orland.  Cutie Poops and Bottoms is a cloth diaper shop that also has wonderful natural toys, organic cotton dolls, baby carriers, swim diapers and tops and tons more.  They also have lots of classes (I wish I’d known of this place when I was pregnant!) and Le Leche League Meetings the third Tuesday of the month.  Even if you don’t cloth diaper, I’d seriously recommend checking them out.  They’re an awesome little store.

Recipe Review

This month is my daughter’s first birthday, so I was searching for healthy cake recipes, so I thought I’d share the one I’m making and the runner up.  I used recipes with agave since it has a lower glycemic index than sugar.  The Chocolate Banana Cake sounded amazing, but she hasn’t had much chocolate other than a lick of a Tofutti Fudge Bar, so I didn’t want her to be super caffeinated for her party haha.  We’re also featuring a few great salads that are perfect for outdoor get togethers.

Here’s a picture of my little almost one year old girl:

River’s Birthday Cupcakes

Adapted from crumbsofcomfort.com

Ingredients:

2/3 cup soy milk

1/2 tsp apple cider vinegar

2/3 cup agave nectar

1/3 cup grapeseed oil (or any neutral flavored oil)

1 1/2 tsp vanilla extract

1/2 tsp almond extract (though I plan to skip the almond extract and use more vanilla instead due to possible allergies)

1 1/3 cups flour

3/4 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

The recipe will make 12 cupcakes.

Directions:

Start off by mixing the soy milk and apple cider vinegar in a large bowl. Leave for a few minutes, to allow the milk to curdle. Beat in the agave nectar, grapeseed oil, vanilla extract and the almond extract. Sift in the flour, baking powder, bicarbonate of soda and salt, and mix until you've got a smooth batter. Spoon the batter into cupcake cases (sitting in a muffin pan), until the cases are 2/3 full. Bake at 175 degrees centigrade for 20-22 minutes, until a toothpick inserted into the centre of a cupcake comes out clean. Allow the cakes to cool for at least an hour before topping or filling them, to allow the texture and flavor to develop.

Tofu Frosting

From food.com

Ingredients

21 ounces mori-nu firm silken tofu

1 tablespoon agave nectar

1/2 cup powdered confectioners' sugar

1 teaspoon vanilla extract

1 teaspoon almond extract (optional)

1/2 teaspoon salt

Directions

1. Use 21 ounces or two packages Mori Nu.
2. For Red frosting use the beet juice or raspberry juice,
3. Orange Juice concentrate for yellow frosting and blueberry Jam for blue.
4. Or experiment with your favorite flavors for frosting.
5. Place all ingredients in food processor and blend.
6. Place in bowl and whisk for 5 minutes. This will allow for more body and stiffness

Flourless Banana Chocolate Cake

From yummly.com

3 large eggs (separated)

1/4 tsp sea salt  

1/2 cup agave nectar

1/4 cup grapeseed oil

1 cup bananas (mashed ripe banana about 2)

1/2 cup cocoa powder

1.       In a blender, whip egg yolks, agave and salt on medium for 1-2 minutes.

2.       Add grapeseed oil and mashed banana and blend for another minute or two.

3.       Blend in cocoa powder.

4.       Grease a 9-inch springform pan and pour batter into pan

5.       Bake at 350° for 25-30 minutes.

Southwestern Barley Salad

From kraftrecipes.com

Joanne made this for Memorial Day and it was amazing!

3/4 cup barley, uncooked (Joanne used Mother’s brand quick cooking barley)

2 ears corn on the cob, husks and silk removed

1 small green pepper, chopped

1/2 cup chopped red onions

1/2 cup Italian Dressing

1/4 cup chopped cilantro

2 Tbsp. lime juice

COOK barley as directed on package.

MEANWHILE, place corn ears directly on stovetop flame on medium-low heat; cook 4 min. or until corn is evenly roasted, using tongs to frequently turn ears. Cool 5 min. Cut kernels off cobs; place in medium bowl. Add all remaining ingredients; mix lightly.

REFRIGERATE 1 hour.

Kraft Kitchens Tips

Variation: If you don't have a gas range or if fresh corn is unavailable, you can use 1 drained 11-oz. can corn instead. Cook and stir drained corn in nonstick skillet on medium heat 10 min. or until kernels are roasted around the edges. Continue as directed.

Special Extra: Add 1 rinsed 15-oz. can black beans to salad.

Nutritional Information for 1 Cup:

Calories  200, Total fat  9 g, Dietary fiber  6, Protein  4 g

Black Bean, Quinoa, and Red Pepper Salad with Honey Lime Vinaigrette

From theperfectpantry.com

With cooked black beans in the freezer, and quinoa made in the rice cooker, this dish comes together in minutes. It would be perfect for a picnic or potluck (double or triple the recipe), as a side dish to grilled salmon, or on its own for lunch. Serves 4-6.

1 cup quinoa
1 can black beans, drained, or 2 cups cooked black beans
1 red bell pepper (or 1/2 red pepper, 1/2 orange or yellow pepper), diced
1 tsp minced jalapeño (optional)
1 scallion, finely chopped
2 tsp honey or agave nectar
Juice of 1/2 lime
2 tsp rice vinegar
2 tsp canola or vegetable oil
Pinch of salt, or as needed

Place quinoa in a rice cooker with 2 cups of water; turn the cooker on and let it do its thing until it switches to "warm", approximately 20 minutes. Or, place quinoa and 2 cups of water in a saucepan with a tight-fitting lid. Bring to the boil over high heat, then reduce to simmer and cook, covered, for 20 minutes or until water is absorbed and quinoa is fluffy.

Add cooked quinoa to a mixing bowl with black beans, red pepper, jalapeño and chopped scallion.

In a small jar, combine honey, lime juice, rice vinegar and canola oil. Add a pinch of salt. Put the lid on the jar and shake vigorously to emulsify the dressing. Taste, adjust seasoning as needed (it should be a bit tart), and pour on the quinoa mixture. Toss to distribute the dressing evenly.

If you're not serving right away, toss the salad again before serving, and adjust seasoning (the dressing will absorb into the quinoa, and the salad might need an additional bit of moisture if it sits for a while).

Mediterranean Rice Salad

From myrecipes.com

The bright flavors of this Mediterranean Rice Salad make it the perfect side dish for anything grilled.

·         1 1/2 teaspoons salt

·         1 1/2 cups long-grain rice

·         1/4 cup fresh lemon juice

·         1/3 cup extra-virgin olive oil

·         1 clove garlic, minced

·         1 teaspoon fresh oregano, minced

·         1/4 teaspoon freshly ground black pepper

·         1/8 to 1/4 tsp. red pepper flakes

·         2 cups chopped spinach leaves

·         1 red bell pepper, finely chopped

·         1 small cucumber, peeled, seeded, and finely chopped

·         1/2 cup chopped green onion

·         1/2 cup chopped kalamata olives

·         1 cup crumbled feta cheese

1. In a medium saucepan, bring 2 1/2 cups water to a boil. Add 1/2 tsp. salt and the rice. Turn heat to low, cover, and simmer 15 minutes. Remove from heat and let sit 5 minutes. Uncover and fluff with a fork.

2. In a large bowl, whisk lemon juice, olive oil, garlic, oregano, pepper, pepper flakes, and remaining tsp. salt.

3. Add rice to dressing and toss to combine. Add spinach, toss, and let sit until no longer steaming, about 20 minutes. Add remaining ingredients and toss to combine. Serve at room temperature or cold.

June’s secret sale word is “Summer Solstice”.
June 21^st is the Summer Solstice, the longest day of the year!

 To save 10% off your order this month, say “Summer Solstice” at the cash register before your items are rung up. Try to be stealth in doing so, because this discount is only for people who read our monthly newsletter. The discount does not apply to already discounted merchandise.

"June is the month of dreams, I think;
Gardeners watch their roses, pink.
Birds leave the nest and try their wings
And songbirds learn just how to sing.
Brides have planned for the perfect day
When to their love their vows will say.
June is a month of graduations;
Proud parents give congratulations.
The birth of baby girls and boys
Makes us look at tiny toys.
First communions are realized;
Decisions taken to change lives.
Recitals seem to be everywhere;
Dancing and music is in the air.
June is the month to sing your joy -
the month of dreams for you to enjoy."
-   Joan Adams Burchell

Be Well!

May Sales

Supplements

25% off ALL Country Life Vitamins
25% off ALL Twinlab Vitamins
30% off ALL Natren Products
40% off Solgar Gentle Iron
40% off Solgar PM Phytogen Complex
25% off Carlson Super DHA
25% off Carlson Moisture Eyes
30% off ALL Tahiti Trader
20% off Enzymatic Pearls
20% off Buried Treasure Organic Whole Food Multi Vitamins
40% off Flora*essence

30% off Irwin only one multi  
20% off Jarrow Glucosamine, Chondrotin, & MSM Products
25% off Hylands Arnica, Leg Cramps, & Headache Tablets  

20% off Emerita  

Health and Beauty

25% off Derma E Facial Care

Foods

30% off Michael Seasons Chips  
25% off Pamela's Cookies  
30% off Think Thin Bars  
26% off Knudsen Just Juices  
25% off Eternal Water
30% off Enviro Kids Cereal  
30% off Natures Path GF Cereal  
30% off Glutino Pretzels  
15% off Teechino Herbal Coffee

May Events

We’re having two different product demonstrations this month!  ImpexNature’s high antioxidant Black Current Powder on May 5th from 11-2 and Amafruit Acai’s acai berries on May12th from 11-2.  There will be free samples and tastings of both products as well as a discount on the product on those days from 11-2.

Also this month we’re having a Health Seminar on Thursday May 12 from7-8pm.  Chris Pajak, a nutritional counselor & wellness coach, will be speaking about Genacol products for Arthritis and muscular pain.  A $5 registration fee is needed to reserve your seat, and will receive the
$5 back in credit to use towards a purchase the evening.  Call the store for reservations: 708-448-9114.

New Products


We've started carrying a line of gluten free shampoo, conditioner, and lotions from a company called Green Beaver.  They're wonderful for people with Celiac and are fragrance, dyes, SLS, parabens and anything else irritating to the skin.

Bug bands are wristbands that repel insects.  The vapors from the plastic BugBand wristband form a protective shield around the immediate area, keeping insects a safe distance away.  Bug bands are great for infants and children.

News You Can Use

Boron for Bones and Joints
In a recent study of 18 participants diagnosed with osteoarthritis, researchers found that 71% of those who took 6 mg of boron per day for eight weeks reported an improvement in their symptoms, compared to 10% who took a placebo.  To read more about the study, click here.

Omega-3 Oils Reduce Obesity-Related Disease Risk
In a recent study of 1003 participants in Alaska, researchers found that those with high intakes of EPA and DHA had a decreased risk of elevated triglycerides and inflammation, compared to those with low intakes of these omega-3 oils.  To read more about the study, click here.

Cranberry and Heart Health

 Cranberry fruit juice is recommended by both grandmothers and health care professionals for individuals with urinary tract infections, though new research has also found benefits for cranberry juice on cardiovascular health.  To read more about the study, click here.

Chondroitin Shows Benefits for Knee Health
In a recent study of 69 patients with knee arthritis, those who took 800 mg of chondroitin sulfate per day for six months had 39% less cartilage loss, compared to those who took a placebo.  To read more about the study, click here.

10 Natural Remedies for Kidney Stones
There are some simple natural remedies to help soothe the discomfort of kidney stones, as well as speed up the body’s natural healing process.  To read more, click here.

Pass Questions

Dear Pass,

I’m have arthritis, and its worst in my knees.  My brother swears by taking glucosamine and chrondroitin, but I’ve taken it before and it didn’t seem to help.  Is there something else that would help with my joints?

Thanks, Scott

Dear Scott,

First, I’d say there could be some reasons why glucosamine and chrondroitin didn’t work for you.  The dosage is very important to get results.  It’s recommended to have 1500mg of glucosamine and 1200mg of chrondroitin per day for joint pain.  Another thing is that sometimes it can take a good three months for glucosamine and chrondroitin to be effective.  They reduce pain by helping to repair and revitalize cartilage, so sometimes it can take a while for that work to take place.

A supplement I’d recommend, either by itself or with glucosamine/chrondroitin, is turmeric.  One recent study compared the efficacy of turmeric for joint pain compared to ibuprofen.  Half the group took turmeric extract (with 500mg of the active ingredient curcumin) four times daily, and the other half took 400mg of ibuprofen twice daily.

At the end of six weeks, both groups experienced a reduction in joint pain and an improvement in knee function.  Members of the turmeric group however, reported less pain when climbing stairs, and were able to walk more quickly on flat surfaces and steps. 

Participants in both groups were moderate to highly satisfied with their treatment, with 91 percent of the turmeric group having positive feedback compared with 80 percent of the ibuprofen group.

I think that’s a pretty impressive study, since no one doubts that ibuprofen is helpful for pain, though it can be damaging to the liver- especially when taken daily.  Even more noteworthy is that turmeric had more positive feedback for pain reduction that the ibuprofen group.

Supplement Spotlight

Activated Silicon

Silicon is the eighth most common element in the universe, though many people don’t know its benefits in relation to human biology.  Silicon is essential for the human body, and is most well known for its ability to stimulate the formation of collagen.

Collagen is the building block of many tissues in the body, including bones, connective tissue, and skin.  Silicon has been proven to improve the strength and elasticity of those systems.

Collagen makes up 30% of our bones.  Without adequate collagen bones become brittle and are easily fractured.  Silicon is especially needed for new bone growth.  In a recent animal study, water soluble silicon, like JarrowSil, significantly increased bone density.

Collagen from silicon is very important for promoting better skin that is more elastic with less wrinkles.  In a study of a group of 50 women with photodamaged skin, 10 mg per day of supplemental silicon (as orthosilicic acid, the type of silicon in JarrowSil) led to significant decreases in skin roughness and significant increase (55%) in elasticity. A quantitative assessment of skin microrelief (a measurement of wrinkle depth and length) demonstrated a significant decrease in the depth and incidence of fine wrinkles in women taking the silicon supplement.

Silicon can also help hair and nails.  The other hair shaft is intended to be very strong, essentially as strong as any fiber. This outer shaft of hair, that also provides elasticity and strength, is rich in silicon. Adequate silicon can help hair grow thicker and stronger.  Silicon can also help people to have strong nails.  The predominant minerals in nails are calcium, silicon and sulfur.   A sign that silicon may be systemically deficient in the body is nails that are brittle or soft.

The form of silicon is JarrowSil is a special, concentrated form that is easily absorbed by the body.  So if you’re interested in bone health or better skin, hair, and nails, it would be a great idea to try JarrowSil.

Recipe Review

Vegan Alfredo Sauce

From the Vegan Yum Yum Cookbook

Note from the Author:

“Alright, are you ready for the first recipe preview from the VYY cookbook?

This is one of my favorite recipes in the book. I make it almost once a week. It’s the perfect creamy pasta sauce when you’re feeling like alfredo. It’s also a great sauce for casseroles, over steamed veggies, on top of lasagna — wherever you want a basic creamy sauce. So not only is it really versatile, but it’s also really quick!

The whole sauce is made in a blender, so the faster you can toss ingredients into a blender, the faster it’s done. This also makes it super easy for additions. Recently I’ve been adding whole roasted red peppers (the kind they sell water-packed in jars).”

Makes 2-3 Servings

1 Cup Soymilk
1/3 Cup Raw, Unsalted Cashews
1/4 Cup Nutritional Yeast
3 Tbs Low-Sodium Tamari or Soy Sauce
2 Tbs Earth Balance Margarine
1 Tbs Tahini
1 Tbs Fresh Lemon Juice
2 tsp Dijon Mustard
1/2 tsp Paprika (smoked is awesome)
1 Pinch Nutmeg
2-4 Cloves of Garlic, optional
Black pepper, to taste

Add all the ingredients to a blender and blend until smooth. This may work best in a high-speed blender (like a Vita-Mix), but you can definitely make it in a regular blender. Just blend extra-long, or perhaps strain if you want it perfectly smooth. Tiny bits of cashews won’t hurt anyone though!

If you’re making this sauce for pasta, drain the pasta and return it to the hot empty pan. Pour the sauce over, place on medium heat, and stir until heated through. Serve with lots of fresh cracked black pepper. I love it with steamed broccoli added in!

Gluten Free Whole Grain Strawberry Muffins

From glutenfreegoddess.blogspot.com

“The combo of five whole grain flours gives a delicate, aromatic flavor to these strawberry studded muffins. Light and tender, these bumpy dome topped beauties make a perfect breakfast treat for spring and summer. Use local organic strawberries for maximum deliciousness.”

Preheat the oven to 350 degrees F. Line a 12-cup muffin tin with paper liners.

Ingredients:

1/2 cup hazelnut flour or almond flour
1/2 cup brown rice flour
1/2 cup sorghum flour
1/2 cup millet flour
1/2 cup coconut flour
1/4 cup organic sugar
1 tablespoon tapioca starch or arrowroot starch
2 teaspoons baking powder
1/2 teaspoon fine sea salt
1/4 teaspoon ground nutmeg
2 large organic free-range eggs, beaten
1/4 cup light olive oil or grape seed oil
1/2 cup plus 1 tablespoon pure maple syrup
1 tablespoon bourbon vanilla extract
3/4 to 1 cup vanilla soy milk, rice milk, coconut or nut milk, as needed
1 1/2 cups fresh organic strawberries, washed, stemmed, diced

In a large mixing bowl, whisk together the dry ingredients- from the hazelnut flour to the nutmeg. Add in the beaten eggs, oil, pure maple syrup, and vanilla extract. Beat to begin combining. As the batter is coming together, start pouring in the soy milk, slowly, a little at a time, and beat to mix thoroughly. When you have added 3/4 cup liquid, take a close look at your batter. It should be soft and slightly thick. Add the rest of the milk slowly, continuing to beat. When the batter looks like a muffin batter, stop adding the liquid. I used a full cup, but some of you in more humid climes might need a tablespoon or two less liquid. This batter isn't super-smooth and sticky (no xanthan gum!). It is not as thin as cake batter. It should look almost puffy.

Stir in most of the strawberries by hand, using a wooden spoon (reserve a portion of the strawberry pieces for the tops).

Spoon the strawberry muffin batter into the twelve lined cups. Stud the tops with strawberry pieces. Don't smooth out the tops- leave them puffy and bumpy.

Bake in the center of a pre-heated oven for 25 to 30 minutes. Note: If your berries are cold, your muffins will take a few minutes longer to bake.

Cool the pan on a rack for five minutes, then turn out the muffins to continue cooling on a wire rack (this keeps them from steaming in the hot pan and getting soggy).

Cook time: 30 min

Yield: 12 muffins

Gluten Free Vegan Stroganoff

From simplygluten-free.com

Ingredients

12 ounces large Portobello mushrooms
4 ounces Shitake mushrooms
3 tablespoons olive oil, use divided
Kosher or fine sea salt and black pepper
1 medium onion, chopped
3 gloves garlic, minced
2 tablespoons gluten-free soy sauce
2 tablespoons sherry, cognac or dry vermouth (all optional)
½ cup vegetable broth
1 cup frozen baby onions, thawed
1 cup Tofuttti sour cream
2 tablespoons flat leaf Italian parsley, minced

Directions

Remove the woody stems from the mushrooms and cut the Portobellos into chunks about 1 inch square and slice the Shitakes in half. Heat 2 tablespoons of oil in a large skillet over medium-high heat until almost smoking hot. Add the mushrooms and cook for about 5 minutes or until they are browned and have released some liquid. Add a large pinch of salt and pepper and remove the mushrooms from the skillet and set aside.

Heat the remaining tablespoon of oil in the same pan, add the onions and cook until they soften and start to brown, about 5 minutes. Add the garlic and cook for another minute. Season with a little pinch of salt and pepper and stir to combine. Add the mushrooms back (along with any juices that have accumulated) into the pan then add the soy sauce and sherry or cognac or dry vermouth if you choose to use alcohol. Cook stirring until the liquid has evaporated. Add the vegetable broth and baby onions and cook for 3 or 4 minutes to heat the onions and reduce the liquid to about half. Lower the heat to low, add the vegan sour cream and heat through, stirring occasionally. Garnish with minced parsley. Serve over gluten-free pasta, rice sticks or steamed rice.

Makes 4 vegan, gluten-free servings

Healthy Banana Walnut Bundt Cake

From holycowvegan.net

(Adapted from this recipe @ NutritionMD)

Ingredients:

3 cups whole wheat pastry flour
1 cup wheat germ
6 very ripe bananas, mashed
2 tsp baking soda
1/4 tsp salt
3/4 cup sugar (use turbinado or vegan cane sugar)
1/2 cup maple syrup
3/4 cup almond milk
1 tbsp vanilla extract
1 cup walnuts, toasted lightly, then chopped

Directions:

Mix the flour, wheat germ, baking soda and salt in a bowl.

In another, larger bowl, whisk together the sugar, maple syrup, almond milk, mashed bananas and vanilla extract until well-mixed.

Add the flour in three batches, stirring in the flour thoroughly after each addition.

Pour into a bundt pan sprayed with oil (I just bought a silicone bundt pan which requires little to no oil, and the cake pops out beautifully without sticking). This is a thick batter, so smooth down the top before putting into the oven.

Bake in a preheated 350-degree oven for 45 minutes or until a toothpick inserted near the cake's center comes out clean.

Cool thoroughly, unmold, dust with some confectioner's sugar if you like, then slice. Serve with some vegan whipped cream for some extra oomph, or just plain-- it's delicious either way.

Coconut Oil Roasted Sweet Potatoes

From nowfoods.com

Adapted from the New York Times, Recipes, March 1, 2011

The coconut oil enhances the caramelized flavor of these roasted sweet potatoes.

1. Heat oven to 350 degrees. Melt the coconut oil in a small saucepan over low heat.

2. In a large bowl, toss together potatoes, coconut oil, sugar, salt, pepper and nutmeg.

3. Spread the potatoes in an even layer on a large baking sheet. Roast, tossing occasionally, until soft and caramelized, about 1 hour.

Yield: 2 to 4 servings.

May’s Secret Sale Word is “Lady Bug”.

 To save 10% off your next order, say “Lady Bug” at the cash register this month before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

Ladybug Legends:

Nearly ALL cultures believe that a Ladybug is lucky.  Killing one is said to bring sadness and misfortune. 

In France, if a Ladybug landed on you, whatever ailment you had would fly away with the Ladybug.

If a Ladybug is held in the hand while making a wish, the direction that it flies away to shows where your luck will come from. 

In Belgium, people believed that if a Ladybug crawled across a young girl's hand, she would be married within a year. 

People in Switzerland told their young children that they were brought to them, as babies, by Ladybugs.

According to a Norse legend, the Ladybug came to earth riding on a bolt of lightning.

During the Pioneer days, if a family found a Ladybug in their log cabin during the winter, it was considered a "Good Omen".

In Norway, if a man and a woman spot a Ladybug at the same time, there will be a romance between them.

Be Well!

Painting by Dana Gray

April 22^nd is Earth Day!

April Sales

Vitamins
25% off ALL Natrol Products
25% off ALL Country Life Products

25% off ALL Irwin Naturals Products

Earth Friendly Cleaning Supplies
30% off ALL Ecover Products
30% off ALL Seventh Generation Products
30% off Green Genius Biodegradable Garbage Bags

Food and Drinks

30% off Zico Coconut Water
30% off Udis Gluten Free Products
20% off Kind bars
25% off Raw Revolution Foods
30% off Eternal Water
25% off Endangered Species Chocolates

Health and Beauty
25% off Dr Broner’s Liquid Castille Soaps
SoFresh Tooth Brushes (regularly $3.69) on sale for $2.69
Hugo Bath Balls $4.99

April Events

Earth Day!

We’ll be having special giveaways on April 22^nd for Earth Day and a raffle for recycled bags!

Product Demonstrations

We will have a representative from Barlean’s in the store on Saturday, April 16^th from 11-2 to offer samples and an opportunity to test their products.  Barlean’s has delicious tasting oils, especially their Omega Swirl Fish and Flax Oils which are wonderful for children and adults. 

We will also be having a representative from Amafruit to offer samples of their delicious frozen acai berries, which are amazing in smoothies on Tuesday the 12^th and Tuesday the 26^th from 11-2.

News You Can Use

Fish Oil Found to Help with Lung Cancer Treatment
In a recent study of lung cancer patients, researchers concluded that supplementation with fish oil resulted in increased chemotherapy efficacy and may contribute to increased survival.  To read more, click here.

CoQ10 Helps Maintain Healthy LDL Cholesterol Levels
In a study of 53 healthy men, researchers found that taking 150 mg of CoQ10 per day for two weeks reduced their total LDL cholesterol as well as LDL subfractions.  To read more, click here.

Passionflower and Sleep Quality
In a recent study, researchers found that participants who drank passionflower herbal tea reported significantly higher sleep quality than participants in the placebo group.  To read more, click here.

Sun Exposure, Vitamin D, and Prevention of MS

Although MS was first described over 130 years ago, the exact cause(s) still remain a mystery, and there is no known cure.    A study published in the journal Neurology examined the effects of recent and past sun exposure and vitamin D status on the risk of developing multiple sclerosis.  To read more, click here.

Omega-3 Fats Help Depression Health in the Elderly
Researchers recently found that 40.7% of patients with mild to moderate depression who took 1 g of fish oil per day for 6 months had clinical improvements, compared to only 27.6% in the placebo group.  To read more, click here.

Soy Shows Benefits for High Blood Pressure
In a recent study, researchers found that patients with high blood pressure who took soy isoflavones lowered their blood pressure.  To read more, click here.

Helping the Earth- for kids and adults

Here’s a great webpage I ran across with some practical ideas to help kids to get involved with helping the environment.  Also, for the rest of us, 50 Quick, Painless Ways You Can Help the Environment Today has some fantastic and easy ways to help the earth.

Make a Difference with Your Dollars

Every day the money we spend shows what’s important to us, where we choose to shop and what we choose to buy.  Choosing to buy organic not only helps the earth, but it helps to say that we are not only for natural living, but against spraying poisonous chemicals on plants and injecting livestock with chemicals. 

Organic farming helps also family farms.  The majority of organic farms are small scale operations, as opposed to conventional farming.  A study from The National Cancer Institute found that farmers exposed to herbicides had six times more risk of contracting cancer than nonfarmers did. Due to their direct exposure, field workers on conventional farms are the most vulnerable to illness as a result of pesticide use. 

Buying organic says that is not what we want.  Buying organic eggs, dairy, and meat ensures that those animals are treated well, since to be labeled organic there are standards of care for those animals (there is a huge amount of information available on the horrors of factory farms, which I will not write about here).  In a way the dollars we spend every day are a way of voting for what is important to us.

Pass Questions

To submit a question to be answered in a future newsletter, send us an email at passquestions@gmail.com

Dear Pass,

I was sick with an awful cold two weeks ago.  I’m definitely feeling better, but I just have this lingering cough.  What can I take to help get rid of it? 

Thanks, Sydney

Dear Sydney,

Coughing is a frequent problem after a cold, since post nasal drip can drip mucus from the sinuses into the lungs.  Coughing is the body’s way of trying to expel that mucus.  Unfortunately, the coughing will continue until you get the mucus out of your lungs.  Thankfully, there are several supplements which are able to do just that.

The first supplement I’d recommend is Enzymatic Therapy’s  Air Power.  Air Power is a mix of guaifenesin, an expectorant, and several herbs which help lung health and removal of mucus from the lungs.  The amino acid n-acetyl-cysteine, known as NAC is also great for maintaining healthy lungs.  NAC works by helping to break up mucus in the respiratory tract. 

Another supplement that can help is the herb Mullein.  Mullein, in tea form, can help to coat and soothe the throat, preventing dry and unproductive coughing.  It also works in tea or capsule form to help move phlegm and mucus out of the body.  It also reduces inflammation in the respiratory tract, so mullein is especially useful for coughing with chest soreness.

Marshmallow root tea can be helpful for controlling coughing by coating the irritated lining of the throat.  A humidifier can also help with controlling coughing, since dry air can make coughing worse.  I hope that helps and that you feel better soon!

Supplement Spotlight

Since Earth Day is this month, I thought I’d write about natural cleansing products, since it’s an easy way to help the environment while going about our daily lives.  Often when people think about being healthier they look to diet and exercise, and those are two crucial areas of our health, but many people don’t realize the dangers of the toxic chemicals they’re exposing themselves to every day through conventional cleaning products.

On Earth Day, air pollution is one of the things we may think of, and ways to change that.  Unfortunately many people don’t think of the air pollution inside their own homes caused by toxic cleaning products.  According to the EPA the levels of indoor air pollution may be two to five times higher (and occasionally more than 100 times higher) than outdoor levels.  This type of air pollution is almost entirely avoidable, and switching to natural cleansers is a big part of that.

Only about 900 of the 10,000 chemicals in use today have been tested by the EPA as possible cancer causing agents.  Another problem is that conventional cleansers do not need to list their ingredients on the labels.  The chemicals in conventional cleaning products are toxic to humans, animals, and the environment.  Here’s a short list of some of the common chemicals used in cleansers (this list was taken from volunteerguide.org):

·         Phosphates, found in dishwasher and laundry detergents, cause algae bloom, which kills fish and aquatic plants, and produces chemicals that are toxic to animals and people who drink the water.

·         Trisodium nitrilotriacetate is a possible carcinogen in laundry detergents. It can disrupt the elimination of metals in wastewater treatment facilities.

·         Chlorine bleach (sodium hypochlorite), available alone and in detergents and other products, is toxic to fish and can bind with organic compounds in water to form organochlorines, which break down slowly in the environment and accumulate in the fatty tissues of wildlife. Chlorine is especially toxic to organisms that live in water and soil.

·         Napthas and mineral spirits, found in furniture polishes, are neurotoxins and considered hazardous waste. Mineral spirits break down very slowly and contaminate air and water.

·         Formaldehyde, an ingredient in furniture polish and various cleaning products, is a potential human carcinogen and a known cancer-causing agent in animals.

·         Phthalates, found in furniture polish, disrupt hormone function and can cause genetic defects in both animals and humans.

·         Ether-type solvents, methylene chloride, butyl cellosive, and petroleum distillates, found in oven cleaners are hazardous waste and can contaminate the air, water, and soil.

·         Sulfuric acid and sodium hydroxide, in drain cleaners, can change the pH of water and cause fish kills.

Children are especially susceptible to damage from these toxins, since their brain, organs, respiratory and other systems are not fully developed.  There have even been studies showing damage to developing fetuses when pregnant women are exposed to certain chemicals.

I don’t want to sound alarmist, but rather hope this will make others consider switching to natural, earth friendly cleaning products.   We have two complete lines of natural cleansers, Seventh Generation and Ecover on sale for 30% off this month.  I can’t encourage you enough to make the switch, for your own health and the earth’s as well.  It’s a simple change which can make a lasting difference.

Recipe Review

We love to receive recipes from our customers!  If you have a recipe you’d like to share in our newsletter, send us an email at passrecipes@gmail.com

Peanut Butter Banana Cake

From glutenfreegoddess.blogspot.com

Not only is the cake gluten-free and sugar-free, Babycakes, it's grain-free. So those of you on sugar and yeast-free diets can indulge.

Pre-heat oven to 350 degrees F. Line a 8 or 9-inch cake pan with greased parchment.

Mix the wet ingredients in a bowl:

4 ripe medium bananas, mashed
1/2 cup organic natural peanut butter or sunflower seed butter
1/4 to 1/3 cup agave nectar or honey
2 organic free-range large eggs
2 teaspoons bourbon vanilla extract

Whisk the dry ingredients together first, then beat into the wet mixture till smooth:

1/2 cup coconut flour
1 cup fine almond meal
Dash of stevia powder, to taste
Dash of cinnamon or nutmeg, to taste
1 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt [if using salt-free peanut butter]


Pour the batter into the prepared cake pan and place in the center of the pre-heated oven. Bake until done - about 35 to 40 minutes - and a wooden pick inserted into the center emerges clean. Mine baked perfectly at 37 minutes [remember I'm at high altitude, so your baking time may vary]. Cool on a wire rack before slicing and serving. Makes 8 to 9 servings. Freezes well, pieces wrapped individually. Yummy cold. Karina's Notes: Sunflower seed butter- aka Sun Butter- works in this recipe as a sub for peanut butter if you have a peanut allergy. For those of you who enjoy sugar, you may add 1/2 cup of packed golden brown sugar to the recipe and skip the stevia.

Carrot Bread with Apple Glaze

From nowfoods.com, Adapted from Clean Eating magazine, November 15, 2010

This low-fat, quick bread is a perfect pick-me-up or after school snack. Add protein - and even richer flavor - with a dollop of natural, unsalted peanut or almond butter.

Preheat oven to 350°F. Lightly spray an 8 x 5-inch loaf pan with cooking spray. In a large mixing bowl, combine flour, carrots, currants, sugar, cinnamon, nutmeg, baking soda and salt; mix well.  Make a well in the center and add whole egg, egg white, oil and 3/4 cup water. Stir until flour is completely incorporated and batter is moistened. Pour batter into prepared loaf pan and bake 45 to 50 minutes or until a toothpick inserted in the center comes out clean. Cool completely on a rack. Meanwhile, in a small bowl, combine juice, agave nectar and vanilla for the glaze. Pour over top of carrot bread and serve.

Makes 12 servings (1/2-inch slice)

Nutrients per serving: Calories: 140, Total Fat: 3 g, Sat. Fat: 0.5 g, Carbs: 26 g, Fiber: 3 g, Sugars: 13 g, Protein: 3 g, Sodium: 220 mg, Cholesterol: 15 mg

Gluten Free Blueberry Polenta Pancakes

From glutenfreegirl.com

1/2 cup of GF flour
1/2 cup of GF cornmeal
2 tablespoons sugar
1/2 teaspoon salt
1 teaspoon baking soda
2 eggs
1 cup buttermilk
2 tablespoons unsalted butter, melted
1 cup of blueberries

–Mix together all dry ingredients (hint: I used to never do this, thinking, “Oh, why is that important?” But this year, I learned to follow the rules, and it does make a difference. Trust me.)
–Beat the eggs (I recommend you buy a Kitchen Aid, for all reasons.), then add in the melted butter and buttermilk.
–Add the dry ingredients to the wet ingredients. Mix until just blended. Fold in the blueberries.

–Melt some butter in a skillet on medium high. Dollop in about 1/2 cup of batter. Wait for the bubbles to appear and begin popping, then flip over the pancake. (Don’t worry if it’s a mess–life’s imperfect.) Cook until browned.

Eat with pure maple syrup and a couple of gorgeous sausages.

Spring Millet with Carrots, Mushrooms and Mint

From glutenfreegoddess.blogspot.com

Millet cooks up much like quinoa. The taste is a pleasant change from the usual white rice starchiness. It's more akin to brown rice in flavor and can handle any herbs and seasonings you can throw at it.

First cook the millet.

You'll need:

1 cup whole grain millet
Olive oil, as needed
1 and 3/4 cups hot water
1/4 cup white wine

In a saucepan or pot with a cover, pour a little olive oil into the bottom and set it over medium heat. Add the millet grains and using a wooden spoon stir the millet to toast a bit. After a couple of minutes add in the wine. Stir. Add in the hot water, stir and cover. Lower the heat to a low simmer. Cook the millet for about 25 minutes, till all the liquid is evaporated.

Meanwhile cook up your vegetables.

You'll need:

Olive oil, as needed
1/4 cup red onion, diced
1 clove garlic, minced
1 cup sliced mushrooms
1 cup chopped carrots
Sea salt and ground pepper, to taste
A splash of white wine

Drizzle some olive oil in a large skillet and heat over medium heat. Add the onion and stir for a minute or too. Add in the garlic; stir. Add the mushrooms and carrots. Season with sea salt and ground pepper. Add a splash of white wine. Stir and cook until the vegetables are tender. When the millet is cooked, fluff with a fork and add it to the skillet mixture. Drizzle with more olive oil and season with sea salt and ground pepper, to taste.

Toss in:

Fresh chopped parsley
Fresh chopped mint
Pine nuts

Serve immediately as a side dish. Serves 4.

April’s Secret Sale Phrase is “Reduce, Reuse, Recycle”.

Earth Day is April 22^nd, and our secret word goes along with that.  To save 10% off your next order, say “Reduce, Reuse, Recycle” at the cash register during April before your items are rung up.  Try to be stealth in doing so, because this offer is only for people who subscribe to our newsletter.

The Secret Sale Word is not to be combined with other discounts or applied to sale merchandise.

For easy tips on how to reduce, reuse, and recycle, click here. 

Be Well!