Frugal Granola

Frugal Nutrition Tips: Should We Eat Beans?

Michele — Fri, 24 May 2013 08:19:49 +0000

My friend Katie of Kitchen Stewardship has authored some of my most-referenced cookbooks over the years. Her ebooks are the first ones I turn to when I want a good snack for summer travel or a frugal potluck meal.

The pages I’ve printed off from her ebooks have that well-loved look any cook is familiar with, showing splashes, stains, and torn edges. Her bean dip, snack bars, homemade puddings, and soups appear frequently in our meals.

If you haven’t added them to your kitchen collection yet, this is the perfect chance. This week only, she has five of her ebooks available through Bundle of the Week! That means you get basically get five for about the price of one! The bundle includes: Healthy Snacks to Go, The Family Camping Handbook, Smart Sweets, The Everything Beans Book, and Is Your Flour Wet? ebooks.

To give you a taste of the help (and humor) you can find in Kitchen Stewardship books, she is sharing the following guest post and “sneak peek” with us today:

That I wrote a whole book about beans is almost like a vegetarian writing a book about grilling red meat - mushy legumes were one of my most hated foods as a kid, and now I could eat them every day and not get bored.

I can’t say whether my head convinced my tongue to appreciate them once I learned how doggone healthy they are, or if my taste buds just changed over time (don’t remind me that means I’m getting older; I’m in denial) — one way or another, I changed my tune on beans.

There are others who say, “Don’t eat legumes,” for a variety of reasons, many of which I tackle in the info-heavy introduction to the Everything Beans Book. Here’s a sneak peek inside for you:

The Arguments Against Beans
(and Katie’s Tips to Maximize Nutrition)

Although legumes have a fairly good reputation, there are always naysayers with warnings about a given food. Here are the most common reasons you’ll hear people warn against eating beans and my thoughts on them:

1. The iron in legumes isn’t absorbed well by the human body.

Consuming legumes along with Vitamin C gives you a better chance of
absorbing the iron, and even if the system isn’t perfect for this one nutrient, I haven’t heard that it hurts to have unabsorbed iron passing through. Many legume recipes already include tomatoes and colored peppers, which are high in Vitamin C, and including an orange or a side of broccoli with your dinner is another easy way to achieve this balance.

2. Fiber isn’t good for you.

Or is it? Some sources disdain fiber as a naughty nutrient. There’s always an alternative opinion backed by research if you don’t like what you read. However, if you’re not a fan of fiber, sprouting your legumes can reduce the problems there.

3. Beans aren’t a complete protein.

Pair legumes with whole grains to make a complete protein (two grains to one legume serving). Think chili with whole grain cornbread, burritos in whole wheat tortillas or beans and (brown) rice on the side.

Find more information on whole vs. incomplete proteins here:
http://www.kitchenstewardship.com/2009/06/30/monday-mission-learn-about-complete-proteins/. There’s a printable complementary proteins chart you can put on your fridge on page 90.

There’s another option to be easier on the budget and obtain adequate protein intake. Include some meat in lesser amounts instead of making a completely meatless meal. A meal with as little as 2% meat paired with beans allows the body to assimilate the vegetable protein completely!

Bone broth will also extend the value of the animal protein you include in your menu, so a soup with a bit of meat and some beans is an excellent option.

4. Beans can be hard on digestion because of the phytic acid.

The overnight soaking process and the long cooking time for legumes should sufficiently reduce the phytic acid for most people (see page 14 for instructions). If you have terrible mineral absorption issues or serious cavities, you may want to see if things get better without legumes, but for most of us, we’re not going to avoid 100% of phytic acid anyway.

5. Legumes have lots of carbs and will make you gain weight.

First, the carbohydrates in legumes are complex and paired with protein, so they’re quite effective for losing weight overall. A friend lost ten pounds in a month by cutting grains and sugar and including legumes three times a day. Second, you can also reduce the overall carb load considerably by sprouting your beans.

6. There are dangers to home-cooked kidney beans because of a toxic protein called phytohemagglutinin.

Yes, kidney beans can have a dangerous lectin that causes extreme intestinal distress if even a few beans are eaten raw, but soaking and boiling for just 10 minutes completely deactivates the toxin. I can’t imagine that 4+ hours on your stove wouldn’t be enough. It is sometimes recommended that one avoid the slow cooker method for kidney beans, if you’d like to play it safe. Just don’t eat crunchy or sprouted, raw kidney or cannellini beans. [sources: 1, 2]

If you’d like to see an example of a recipe with all its options and FAQs, you can get a larger excerpt from the book HERE.

By the way, you don’t need a special eReader, Kindle, etc. These ebooks download as PDFs, easily read on any computer.

Disclosure: This post contains affiliate links, and I may earn a small commission if you choose to make a purchase through my links. Thank you for your support!

Frugal Nutrition Tips: Should We Eat Beans? is a post from: Frugal Granola

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Healthy Truffle Snack Balls

Michele — Wed, 22 May 2013 08:27:04 +0000

One of our favorite snacks has always been this versatile no-bake “snack balls” recipe. It is simple enough that my 6-year-old loves to help. I like to keep a dish of these in the refrigerator to grab for quick snacks or adding to a travel bag; even our toddler loves them!

It can be made nut-free, if you prefer, and does not contain any grains or refined sugars. It is a fun combination of textures, with the creamy almond butter, plus the satisfying crunch of the sesame seeds. The coconut keeps them from being too sticky, and less of a messy snack.

Healthy Truffle Snack Balls

1/2 Cup Almond Butter (or SunButter, or other nut butter of your choice)
2 Tbl. Raw Honey
1 Tbl. unsweetened Cocoa Powder
about 1/4 Cup Brown Sesame Seeds
about 1/2 Cup unsweetened, shredded, dried Coconut (divided)
1/4 tsp Vanilla Extract

In a mixing bowl or food processor, add almond butter, cocoa, sesame seeds, and about half of the coconut. Blend well to combine. If it still seems too runny, add more coconut to thicken.

Add the rest of the coconut to a small bowl.

Scoop out a small amount of the mixture, and roll into a 1 1/2 inch ball. Then, roll it into the small bowl of coconut to coat the outside well. Place the snack ball into a storage/serving dish. Repeat until all the mixture is used.

Refrigerate for at least one hour. (You can eat them immediately, but they will be softer from being warmed during the mixing process.)

Makes about 10 snack balls

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20 Healthy Drinks For Spring

Katie — Mon, 20 May 2013 08:23:55 +0000

Post by Contributing Writer, Katie

Late spring is a funny time of year. We wake up to cool mornings, as the day goes on the afternoons warm up rather quickly. Now is the time when you may find yourself greeting the morning with a cup of tea only to find yourself reaching for a glass of icy lemonade mid day.

Today we have a collection of recipes that will fit every type of weather and diet. Maybe you want to wrap your hand around a mug of tea in the early hours of the day. What about a pick-me-up drink for when you feel sluggish after a long day in the garden? Working out, what about an electrolyte drink? Are you in need of a quick breakfast, why not try of of these nourishing and filling smoothies? Are you in the need for something sweet? We have that too!

Every one of these recipes is bursting with flavor and real food ingrdients that will nourish your body and give it the energy it needs.

20 Healthy Drinks For Spring

1. “Real” Food Smoothies
2. Homemade Sugar Free Lemonade
3. Rich and Delicous Coffee Subsitute
4. Choco-Cado Smoothie
5. Sneaky Drinky Salads
6. Coconut Watermelon Agua Fresca
7. Morning Sunrise Smoothie
8. Sparkling Apple Cider Vinegar Water
9. Iced Rooibos Chai

10. Soothing Lemon Tisane
11. Natural Pick-Me-Up Tea
12. Rosy Black Tea
13. Raspberry Kombucha
14. Stawberry Lemonade
15. Refreshing Orange Lemonade
16. Chia-Aid Spots Drink
17. Peppermint Mocha Frappuccino
18. Frothy Raw Chocolate Milk
19. Nutrient Dense Orange Julius
20. Tranquil Tea

Bonus Links

Honey Lavender Syrup
How to Make Sun Tea with Fresh Herbs

Berry Lean Cell Nourishing Smoothie Video (Find the recipe here.)

What is your favorite healthy drink?

Katie is a dorm “mama” to 12 amazing girls ages 8 to 18 at a home and school for the Deaf in Baja California, Mexico. She and her “hijas” can be frequently found in the kitchen, the garden or making friends with their new chickens. She loves to read, hike the hills near her home and spend time with her girls. In her spare time Katie blogs at Nourishing Simplicity about nourishing foods, herbal remedies, simple living, raising her girls and encouraging other women in their walk with Christ.

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Menu Plan {5.19-25}

Michele — Sun, 19 May 2013 08:39:50 +0000

I’m still chipping away at my freezer stockpile of cranberries, and my many jars of kefir and yogurt in the fridge!

Day	Breakfast	Lunch	Dinner
Sun 5/19	Omelets, Muffins	Popcorn, Cheesy Apple Rings, Kefir Smoothies	Bean Burritos, Raw Veggies, Cranberry-Pineapple Salsa
Mon 5/20	Flourless Blueberry Banana Pancakes, Homemade Yogurt	Peanut Butter Sandwiches, Oranges	Salsa Meatloaf, Kale, Brown Rice
Tue 5/21	Porridge, Eggs	Grilled Cheese Sandwiches, Apples	Lentil Dal, Millet, Green Beans
Wed 5/22	Pancakes, Homemade Yogurt	Peanut Butter Sandwiches, Raw Veggies	Broccoli & Rice Chowder, Deviled Eggs, Cranberry Crumble
Thu 5/23	Porridge, Eggs	Hummus & Tortillas, Oranges, Kefir Smoothies	Pizza, Raw Veggies
Fri 5/24	Breakfast Burritos, Kefir Smoothies	Grilled Cheese Sandwiches, Apples	Cranberry Cabbage Rolls (from Practical Paleo), Green Beans, Basil & Garlic Drop Biscuits
Sat 5/25	Apple Omelets, Toast, Homemade Yogurt	Peanut Butter Sandwiches, Kefir Smoothies	Crockpot Ratatouille, Muffins

Menu Plan {5.19-25} is a post from: Frugal Granola

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Backyard Chickens

Michele — Fri, 17 May 2013 08:28:51 +0000

A special element of our life this past year has been our ever-changing flock of free-range chickens.

We were blessed with the original flock (mostly older hens) from friends, and then we added a few new ones, which we raised from baby chicks. Those little pullets are now beautiful, full-grown black-and-white Barred Rocks, who regularly give us eggs each day (but still think I’m Mama).

A couple months ago, one of the original Buff Orphingtons went broody. This big, gorgeously golden mama hen decided to sit on the other hens’ eggs in the nesting box, and displayed her protective mama abilities, pecking at anyone trying to gather eggs. (We don’t have a rooster, so we knew none of the eggs would actually hatch.)

So, one day, a fun trip with Grandpa to the hardware store resulted in bringing home the adventure of new baby chicks once again! Tucked under the broody hen as she dozed at night, she quickly took up her new mothering role!

It was adorable to watch her leading the little ones around (once they grew enough to safely venture around the yard). Our own baby loves to check on the “chick chicks” every day; insisting it is part of his routine!

Unfortunately, living up against forest lands in a rural area, we often have visiting wildlife. Coyotes and neighboring cats often race through the yard looking through lunch (which is why our flock is ever-changing). We have sadly had an older hen or little chicks taken on occasion.

We love having one of the older hens around, who insists on being the “look out.” She patrols around the yard, quickly clucking to let us know if any critters are approaching! She easily spies out any raccoon at the creek or cat creeping around the fence.

At night, after a day of exploring, finding bugs and slugs to munch on, and dusting themselves in dirt under the trees, they cluck their way back up the hill at twilight to their coop. They settle in to roost for the night.

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Homemade Natural Baby Ointment

Michele — Wed, 15 May 2013 08:33:21 +0000

I’ve used the same basic “recipe” for baby ointment on each of my babies these past few years. Occasionally, I have mixed in some extra herbs or essential oils for a specific need, but the base stays the same.

It is easier to mix up on warmer days, so I don’t have to take the extra step of softening the cold oils. So, it seems every spring, when the sunshine first arrives, I’m in the kitchen mixing up a batch of baby ointment!

This is perfect for giving as a homemade baby shower gift, too. Just package it up and label it for the new mama.

I’ve seen a lot of pseudo-natural Shea Butter products commercially available, but they often have extra chemical additives. I like the unrefined, organic Shea Butter from Mountain Rose Herbs.

We actually don’t need ointment very often, so I just make a small amount to keep in a jar in the diaper bag “just in case.” Feel free to double/quadruple this recipe if needed! It lasts a long time.

Homemade Natural Baby Ointment

2 Tbl. Shea Butter, slightly softened
1 Tbl. Coconut Oil, slightly softened
about 1 Tbl. Arrowroot Powder (or as much as needed)

Add softened Shea Butter and Coconut Oil to a mixing bowl. (You don’t want them liquified; if they are too liquid, cool in the fridge for a few minutes.)

Mix together with a hand mixer or a stand mixer with a whisk attachment, until combined. Gradually add in the arrowroot powder, and continue mixing, until it thickens into a fluffy ointment consistency (looks like frosting).

Makes about 1/4 Cup

Variations to stir in:

Powdered, dried Plantain Leaves
A few drops of Calendula Tincture
A few drops of therapeutic-grade Essential Oils

Cloth Diapering?

Since it doesn’t contain zinc oxide, it is technically safe to use on cloth diapers. I have noticed, though, that the oils tend to build up on some fabrics, such as the velour diapers. You may want to put in a diaper liner or temporarily use disposables, if you prefer.

Homemade Natural Baby Ointment is a post from: Frugal Granola

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Simple Springtime Endeavors

Michele — Mon, 13 May 2013 08:24:53 +0000

Now that we are in the midst of spring, our family has been venturing out on adventures and tackling projects.

For us, living simply means we strive to fill our days with meaningful endeavors, balancing the nest of home with decluttering, and building relationships.

Outside, we have walked tulip fields, discovered lizards and other little critters, spied on newly-hatched baby robins, and collected handfuls of spring floral bouquets. I’ve been crowned with rhododendron blooms, and gifted fluffy chicken feathers.

On the road, we experienced the Tacoma Art Museum (and loved the Eric Carle exhibit), plus watched glass-making at The Museum of Glass. (Both were visited by the use of free passes from the library.)

Along the excursion, we visited a favorite gluten-free bakery, and rode the (free) light rail train. (The train inspector was chuckling at the glee exuded by our children over a day of trains and cupcakes).

Indoors, we created a cozy new bedroom for our growing-up little girl, out of a little hallway nook. Tucked in behind her chosen dramatic floral velvet curtains (from the thrift store), she cuddles under vintage afghans to read at the window. We hung cross-stitched and handmade art, handed down through the generations of family, to simply adorn the walls.

Homemade gifts (mostly from Flourishing Spring) with dried herbs, soothing oils, and fragrant spices, were lovingly prepared for Mother’s Day and May birthdays. A fine layer of sparkly glitter dust keeps appearing on our countertops and faces.

A sunny walk, with the baby stroller, to the post office to mail the packages, was filled with the greenish scent of new buds, blossoming branches, and the bubbling of full creeks. Neighbors waved, as they finished working in the afternoon sun.

We mixed and flipped pancakes and with friends, sharing a community dinner (where the average attendee was about age 7, and thrilled to have eggs for dinner!). We were covered in a dusting of cinnamon, and then carted out handfuls of viney tomatoes offered from a friend’s abundance.

Time ran late, as we scrambled to sort out ingredients and stir up one more batch, but we laughed. The babies collaborated in curiosity, emptying boxes and toddling with a broom. Children delivered lilac and alyssum petals, stashed in tiny paper cups filled with water.

I think barbecue preparations are in the works, and a bit of hammering on secret wooden projects is happening under the swing. (“A surprise for Mama,” they’ve announced.)

How is springtime in your home?

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{Menu Plan 5.12-18}

Michele — Sun, 12 May 2013 08:28:42 +0000

Our kefir is loving the warmer weather we’ve been having, so we have kefir on the menu often this week! I have a big stockpile of cranberries in the freezer, so I’m making use of those, too.

Day	Breakfast	Lunch	Dinner
Sun 5/12	Kale Omelets, Muffins	Popcorn, Cheese Slices, Kefir Smoothies	Barbecue, Salads, Cupcakes
Mon 5/13	Veggie Omelets, Leftover Muffins	Peanut Butter Sandwiches, Apples	Chili, Cornbread, Sauteed Kale
Tue 5/14	Apple-Cranberry Cobbler, Homemade Yogurt	Hummus & Tortillas, Raw Veggies, Kefir Smoothies	Roast Chicken & Veggies, Millet, Kale
Wed 5/15	Pancakes, Eggs	Cashew Curry Chicken Salad, Oranges	Bean Taco Salad
Thu 5/16	Breakfast Burritos, Kefir Smoothies	Peanut Butter Sandwiches, Raw Veggies	Church Supper TBA
Fri 5/17	Nutty Millet Porridge, Eggs	Grilled Cheese Sandwiches, Oranges	Sausage & Kale Soup, Muffins, Kefir Smoothies
Sat 5/18	Rice Pudding, Homemade Yogurt	Apples & Peanut Butter, Kefir Smoothies, Leftover Muffins	Salmon Salad, Raw Veggies

If you are looking for more healthy meal plans, check out this ebook bundle! It’s perfect for anyone with fertility concerns, or just wanting to improve health. (Only available through May 13th!)

{Menu Plan 5.12-18} is a post from: Frugal Granola

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Grief & Hope of Mother’s Day

Michele — Fri, 10 May 2013 08:21:52 +0000

Mother’s Day always brings myriad emotions and memories. The “what ifs” and “if onlys” seem to sneak their way in.

The years of infertility and miscarriage are part of our story. The heartache molded us, changed us, and deepened life- even today.

Adoption, Pregnancy and Birth are now also part of our story… chapters we imagined impossible. Each season has been a gracious gift.

My story may not look like yours or have the same plot twists or grand finale. But may I whisper a bit of hope to your heart today, dear friend?

After several years of infertility, I began making some diet and lifestyle changes. Even though I was following what the doctors believed was a “healthy” framework, they were still mystified by my health conditions and declared pregnancy impossible.

My initial changes laid a foundation to finally nurture a pregnancy. After a tiring pregnancy and challenging labor, we were blessed with our first son. But we struggled with so many health concerns that appeared in his first year (and in myself, postpartum).

I finally turned to my friend Donielle, of Naturally Knocked Up, who was offering some health-related coursework at the time. As I focused on educating myself about more nourishing options, we implemented her suggestions for promoting health in our family.

I was able to quickly conceive and carry our next son in a restful pregnancy and smooth birth. Even with his rare heart condition, he has surprised doctors with his quality of health, strength, and energy. I have been able to sustain lactation even through this challenging year.

I have such gratitude for the resources and insight Donielle gently and passionately provided our family.

This week, Donielle is offering the same information (now in ebook format), bundled with an incredible selection of additional resources, at a budget-friendly 92% off!

When I was in the midst of the emotional turmoil created by infertility, I was grasping for quality help, resources, and empathetic support. This bundle would have been the perfect fit for me!

Even if you choose not to purchase this bundle, I hope you know how much I care for the mama heart you carry right now. I pray that this Mother’s Day will be a time of peace and hope for you.

If this bundle can help give you some new answers, I hope you will take this opportunity. (Sale ends May 13th!)

I own many of the items in this bundle (referring to the recipes often); just the meal plans alone are a perfect source for simplifying changes in the kitchen, and make this a valuable purchase! You may recognize some of the titles I have reviewed before, such as Pain Redeemed, Embracing Beauty, or The Everything Beans Book. I am also currently enjoying an inspiring class for moms by Lisa Byrne of Well-Grounded Life.

If you are interested in checking out this bundle, I have included the information below:

9 ebooks about fertility and health

Fertilise Yourself by Natalie Kringoudis of Melbourne Natural Fertility ($19.95)

This ebook is all about priming your body for fertility, with plenty of tips and tricks for a wellness overhaul, and the ‘how to’ steps to set yourself up to win. If you’re struggling with your fertility, or even just your general health, this ebook can help you navigate your way to being fueled and fighting fertility fit!

Making Super Sperm by Bridgit Danner of Joyful Mammas ($29.00)

The genetics of your baby are 50% from the dad, and 30 – 70 % of infertility cases involve male factor. Get a strong start for your baby by Making Super Sperm from the start!

Fertility Smoothies: Elixirs for Optimal Fertility by Hethir Rodriguez of Natural Fertility Info ($19.95)

In this book Hethir shares with you how to create a wide variety of delicious superfood smoothies to help boost your fertility naturally.

Overcoming Infertility with EFT by Sarah Holland of Fertile Mindset ($20.00)

The ultimate guide and practical workbook using the cutting edge technique of EFT for emotional healing on your fertility journey. Includes detailed but simple to follow EFT instructions, and easy to use worksheets to recognize and reverse your own negative beliefs and self-talk surrounding trying for a baby, heal yourself from traumas and damaging experiences that may be harming your fertility and much much more!

Eat Your Way to Parenthood by Gabriela Rosa of Natural Fertility Breakthrough ($35.00)

Gabriela Rosa reminds us how a balanced and nutritious diet provides the building blocks for a healthy sperm, egg and baby. This book is both a guide to the process of fertility and the basics of good nutrition, as well as a manual of recipes that cleverly combine the scientific research with balanced, tasty and nutritious ingredients.

Maiden to Mother by Stephanie Brandt Cornais of Mama and Baby Love

The Mama and Baby Love Guide to a Conscious Childbearing Year, containing easy-to-understand information about everything you absolutely must know as you begin your journey to motherhood. Stephanie gives you all the juicy tidbits, and lessons she has learned from working with pregnant couples for the past decade and from her own experience with being pregnant and a new mom.

Zero in on Ovulation by Sally Moran of Get Pregnant Fast ($17.00)

Knowing when you ovulate shouldn’t be a mystery, but many women struggle to understand when their most fertile time of month is. Learn about the different methods of determining ovulation, what can delay ovulation, what herbs help promote ovulation or cervical fluid, symptoms of ovulation, problems with ovulation (including PCOS and luteal phase defect), the effects of using Clomid or Femara, and more. Bonus sections on male infertility, baby gender selection, frequently asked ovulation questions, as well as one-on-one e-mail consultation with the author.

A Modern Girl’s Guide to Natural Fertility by Marni Hotchkiss of Bridge to Baby ($15.00)

Natural fertility in today’s modern world encompasses the foods we eat, our behaviors, and our thoughts. Take a deeper look into how tools/apps as well as the right foods and other holistic approaches can positively impact pregnancy success.

Cleansing for Conception by Donielle Baker of Naturally Knocked Up ($6.95)

There are times in our life where we need to simply slow down and allow our bodies to clear out the toxins we’re exposed to on a daily basis. One of these times is when you’re thinking about becoming pregnant. This ebook will show you the many ways that you can alter your diet and lifestyle so that your body naturally and gently cleanses in preparation for conception. (pre-release copy – no one else will see it until late summer 2013!)

Three Strategies for Taking Charge of Your Fertility by Russell Davis of The Fertile Mind ($9.97)

Research shows utilizing mind-body techniques can double your chances of getting pregnant. This ebook contains practical steps to get off the emotional roller-coaster, find a sense of peace on your journey and actively utilizing your mind-body link to increase your chances of success.

2 ebooks that speak to the heart

Pain Redeemed by Natasha Metzler of NatashaMetzler.com ($4.95)

The author of Pain Redeemed takes you on a journey through her own walk with infertility and with honesty and raw truthfulness tells the story of God meeting her there, right in the middle.”

Celebrating Pregnancy Again by Francesca Cox of so this is love ($8.00)

This book is to encourage any bereaved mother experiencing pregnancy again, and help her embrace this bittersweet journey.

12 real food recipe ebooks

The Food Healing Recipe Book for Endometriosis by Melissa Meyer of Cure Endometriosis ($27.00)

Specifically chosen recipes to help women with Endometriosis. Having personally used these recipes and this way of eating, I decided to compile some of my favorite recipes. My partner, also happens to be a chef, so they are all tasty and nutritious!

Meal Planning Guide for Healthy Thyroid by Magdalena Wszelaki of The Thyroid Diet Coach ($17.00)

Struggling with meal ideas? No time to cook? Bored with the same menu each week? Confused what you can or cannot eat for thyroid health? Then this guide will equip you with tools to make cooking fun, easy and nourishing. Learn about evolving meals, 15-min meals, dressing ideas, get healthy snack lists and a meal plan.

Thrifty Food Plan Experience by Millie Cooper of Real Food for Less Money ($8.95)

You can enjoy traditional foods while on thrifty budget. 67 pages of thoughts, tips and ideas plus a 2 week menu plan, over 40 recipes and links to many more.

Divine Dinners: Gluten-Free, Nourishing, Family-Friendly Meals by Lydia Shatney of Divine Health From The Inside Out ($14.95)

A collection of recipes that can be paired together to make entire meals. All the recipes are lower in sugars/carbs than that of the standard American diet. Recipes are gluten free and tested time and time again on family and friends with great results.

Lacto-Fermentation by Wardee Harmon of GNOWFGLINS ($20.00)

A 155-page, 23-lesson digital book with detailed instruction on fermenting fruits, vegetables, beans, meats, dairy, and grains. The book will expose you to a variety of fermentation methods — using salt, whey, or other starter cultures. Recipes go beyond fermentation methodology and include spices and seasonings to improve the flavor of the final product.

Real Food Ingredient Guide by Kelly of Kelly the Kitchen Kop ($22.95)

Confused about which ingredients are good for you and which ones to avoid? Get a quick-reference list of what to look for at the store or farm, with many listings including a good-better-best recommendation. Also this newly REVISED edition includes bonus material: Bringing Your Family from Junk Food to Real Food!

The Everything Beans Book by Katie Kimball of Kitchen Stewardship ($8.95)re

Fall in love with legumes because they’ frugal and delicious. Kimball’s recipes span everything from appetizer to dessert, and the introductory pages will help you cook dry beans like a pro, understand their health benefits, and even get ideas to reduce the…you know…flatulence often connected with beans.

Just Making Ice Cream by Marilyn Beard of Just Making Noise ($12.00)

Because we all deserve a special treat now and then – but it doesn’t mean we can’t choose to do it in a healthier way! It includes 113 pages and over 70 recipes to choose through all 4 seasons of the year… who says ice cream is only for the summer?!

Grain-free/Gluten-free Baking by Stephanie Brandt Cornais of Mama and Baby Love ($9.99)

If you can’t cook and you can’t bake – this book is for you. I taught myself how to cook, and then I taught myself how to bake. You can too. 20 easy recipes, full of tips and tricks for beginners; recipes for cookies, cakes, pies, pizza crusts and more!

Simple Food for Spring by Shannon Stonger of Nourishing Days ($10.00)

Simple Food {for spring} is a grain-free cookbook that emphasize real food and sustainable living. This 80-page edition contains all of the freshness of spring with a focus on cultured dairy salad dressings, wild edibles, and using all of those fresh greens. Each of the 28 recipes includes full-color photos.

Simple Food for Winter by Shannon Stonger of Nourishing Days ($10.00)

Simple Food {for winter} is the first of what I hope to be four seasonal cookbooks that emphasize real food and sustainable living. This 58 page book contains 30 recipes, 10 full-color photos, and three essays.

Happy Mom, Healthy Family Meal Planning Workshop and eCookbook by Lisa Byrne of Well Grounded Life ($29.00)

A practical, flexible and enjoyable way to make peace with the task that comes every day: preparing meals. This workshop equips you with techniques to make truly family-friendly, whole-foods recipes through a webinar presentation, meal planning templates & worksheets, demo videos plus a downloadable cookbook filled with 89 tried-and-true delicious recipes. Who could want more? (Besides a personal chef perhaps!)

6 pregnancy and birth ebooks

Healthy Pregnancy Super Foods by Kate Tietje of Modern Alternative Mama ($8.95)

If you’re struggling with how to eat healthy to prepare for and during pregnancy, simplify it with this book. There are only two rules: avoid junk, and eat super foods. Plus 30 healthy, super-food-filled recipes!

UnBound Birth by Jenny Yarbrough of UnBound Birth ($4.99)

Unbound Birth: How to Have a Natural Birth in the Hospital is an inspiring collection of natural hospital birth stories. With determination, information, preparation, andsupport, Jennifer offers women hope for the beauty of a natural birth within a hospital setting.

Breast to Bib by Kate Tietje of Modern Alternative Mama ($8.95)

Make feeding babies easier with this practical guide to healthy breastfeeding, introducing solids, and handling picky toddlers. The book also includes over 30 baby and toddler-friendly recipes.

My Buttered Life: Baby Edition by Renee Harris from MadeOn Skin Care ($5.00)

This ebook includes 5 recipes, each with 5 ingredients or less. The recipes include baby massage oil, baby balm, creamy baby lotion, diaper rash cream and oatmeal milk bath. Each recipe has an accompanying video, a list of where to buy ingredients and supplies, and a cost analysis to compare with store-bought products.

Forty Weeks of Pregnancy Development by Angela England of The Untrained Housewife ($9.95)

What happens during each week of pregnancy? Now you’ll hear how each week of pregnancy brings changes to both you and your baby! Enjoy the extra information about common issues such as morning sickness, back pain, and more!

Embracing Beauty: practical style for every shape and season of motherhood by Trina Holden of trinaholden.com ($9.00)

A style guide that gets to the heart of beauty, and helps women identify and embrace their personal style through all the changes of motherhood.

Bonus Material

Six Tips to Enhance Fertility in Women with PCOS by Jess Pedersen CHCC of Be Mama Be Well
Top Food Myths by Dr. Marlene Merritt of Merritt Wellness
Break the Sugar Habit ebook by Lisa Byrne of Well Grounded Life
The introduction to Primal Moms Look Good Naked ebook, audio by Peggy Emch from The Primal Parent
Secrets of Stress Resilient Moms, audio teleclass by Lisa Byrne of Well Grounded Life
Making Super Sperm, audio book by Bridgit Danner of Joyful Mammas
It Takes Two to Make a Healthy Baby (audio) with Dr. Erika Siegel of Nourish Me
Food for Fertility daily checklist by Donielle Baker of Naturally Knocked Up

7 week long meal plans

To help you get started on a whole foods diet, we’ve also included a variety of meal plans to fit your needs!

Jess Pedersen CHHC of Be Mama Be Well The Be Mama Be Well Meal Planner is an alkalizing plant-based, gluten-free, dairy-free plan that excludes highly processed foods. The Be Mama Be Well Meal Planner is meant to help you detoxify your body, cleanse your liver, balance your hormones, eliminate food-induced mood swings, and boost your nutrient intake.
KerryAnn Foster of Cooking Traditional Foods The Cooking Traditional Foods’ Menu Mailer covers breakfast, lunch and dinner based on the guidelines in the Naturally Knocked Up Fertility Foods Checklist.
Mary Vance of www.MaryVanceNC.com Autoimmune plan for those who have Hashimoto’s autoimmune thyroiditis or other autoimmune conditions. Excludes the inflammatory foods most likely to aggravate autoimmune conditions: gluten, dairy, soy, grains (for the most part, at least corn), nightshades, nuts, eggs.
Jill Marks of Modern Alternative Pregnancy Proper nutrition plays a vital role in fertility, pregnancy, and breastfeeding. This meal plan is gluten-free with real, whole foods to optimize your health and give your baby a wonderful start!
Therese Asmus of Artistta This menu plan does it’s best to include a variety of meals that aren’t only pleasing to the pallet, but are also excellent sources of the many nutrients needed for a healthy pregnancy.
Amy of PCOS Diva Spring Meal Plan (includes: Getting Started Guide, Recipes and Shopping List) is a whole food based, gluten-free, processed soy-free, and low dairy (or easily can be made dairy- free) plan. You don’t need a crazy diet to increase your fertility, you just need to get in the kitchen and start cooking delicious, nutrient-dense meals.
Joanna Steven, author of Well-Rounded. Plant based, whole foods based, with a mix of nourishing raw and cooked recipes for the vegan or vegetarian woman.

Bonus Offerings

One month meal ebook from My Humble Kitchen
Free Fertility Relaxation Program from Circle and Bloom
One month premium membership at Fertility Flower
one hour video seminar with Russell Davis of The Fertile Mind

Giveaways worth $1130.00!

But that’s not all – it’s $1130.00 times two! There will be one grand prize winner who will receive each and every one of the following products/services.1 All of which will help you on your way to growing your family. And then we’ll be giving away each of the products separately to individual winners as well, so you get more chances to win these fabulous products.

$25 gift certificate to MadeOn Skin Care ($25.00) – Choose from Simply Soothing Rash Cream, or Beesilk Jr for your baby. Or, shop for you and buy Beesilk hard lotion bars or a pack of tinted lip balms. All products are made with safe and natural ingredients. (includes free shipping)

Fertility Detox Cleanse Program from Bridgit Danner ($125.00) – Get your body primed for baby with this professionally-led detox program (food supplies to be purchased by recipient.)

Still Standing mug from Still Standing Magazine ($13.99) – Still Standing is an online magazine for those dealing with infertility and baby loss, offering resources and hope.

Making Babies DVDs from Bulk Herb Store ($75.00) – Three fun, informational, and colorful DVDs include deliciously healthy recipes, remedies and herbal concoctions that cover the fertility, pregnancy, and post-partum time in your life. At the Bulk Herb Store we want to teach you what we know and inspire you to learn and research beyond that with our homemade herbal remedies, our experiences, and the tested wisdom of others.

ibasal thermometer from FairHaven Health ($59.95) – The ibasal is a computerized digital basal thermometer that helps you maximize your changes of conceiving by accurately measuring your BBT and interpreting this data to produce a fertility prediction in advance of ovulation.

One bottle of FertilAid for Women from FairHaven Health ($28.95) – FertilAid for Women is a fertility enhancing supplement designed to help restore hormonal balance, support reproductive wellness, and optimize your chances of conceiving.

Femmenessence MacaHarmony from Natural Health International ($69.98) – Femmenessence MacaHarmony is a natural approach to hormone balance and supporting fertility without introducing hormones from outside of the body.

Medium Fertility Kit (LH and HCG tests) from Kisses from Above ($18.00) – Includes 30 ovulation and 10 pregnancy tests. Everything you need in one easy-to-order kit! Both the ovulation and pregnancy tests will come in the strip format, as shown in the picture.

Photo by NaturallyKnockedUp.com

Herbal kit from Mountain Rose Herbs ($56.20) – FecundiTea, Nurse-Me Rhyme Tea, “Wise Woman Herbal for the Childbearing Years” by Susun Weed, Evening Embrace Aroma Spray, and 4 oz. each of Red Clover, Dandelion Leaf and Raspberry Leaf.

One bottle of cod liver oil from Green Pasture ($44.00) – Green Pastures is dedicate to providing their customers with high-quality sacred-food oils just as they were made prior to the industrialized food and farming revolution. They are committed to providing the community with nothing but pure, unadulterated, non-industrialized wild-caught fish liver oils.

Set of six essential oils from Plant Therapy ($48.68) – Romance Set Includes 100% Pure, Therapeutic Grade of: Sensual, Peppermint, Energy, Headache Relief, Tranquil, & Invigor-Aid. 10 ml each

Natural Cycle Relaxation Program from Circle and Bloom ($59.00) – Start today to feel in greater control over your fertility success with our downloadable program which includes 28 unique guided meditations to support you in communicating with your body and tapping into your innate ability to create.

Year subscription to Fertility Flower (sympto-thermal charting) ($40.00) – Fertility charting is simple, effective and teaches you about your body. When you “chart”, you learn to recognize when you’re fertile and when you’re not so that you can target your baby-making activities at the most fruitful time.

Complimentary consultation at the Metabolic Treatment Center ($100.00 value) – Dr. Schuler or another metabolic treatment specialist at Metabolic Treatment Center will review an individual’s history, medication, supplementation, diet, and symptoms and provide an initial assessment review (phone, Skype, or at the Bloomington office).

SpermCheck Kit ($39.99) – The only at-home sperm test for men! Results in 10 minutes, 98% accurate, private and convenient!

Preseed lubricant from Baby Hopes ($21.50)- Pre~Seed lubricant replenishes your natural moisture while providing an optimal environment for sperm.

Fertile Soul of Yoga DVD from Nourish and Bloom ($25.00) – Fertile Soul of Yoga DVD offers fertility enhancing yoga, meditation, and abdominal and femoral massage demonstration.

What to Eat & Why audio program by Nichi Hirsch Kuechle of My Healthy Beginning ($197.00) – This program is set up with three modules: Preconception, Pregnancy, and Postpartum with nearly two hours worth of content that you can immediately implement.

A Practical Guide to Children’s Health ebook by Kate Tetje of Modern Alternative Mama ($17.95) – A well-researched ebook on raising healthy children.

The Woman Code book by Alisa Vitti ($25.99) – WomanCode by Alisa Vitti will guide you on how to Perfect Your Cycle, Amplify Your Fertility, Supercharge Your Sex Drive, and Become a Power Source.

Naturally Knocked Up book by Donielle Baker ($18.95) – Your guide to increasing the odds of conception through natural living and nourishing foods.

Rebuild from Depression book by Amanda Rose ($19.97) – This book on depression describes the research basis for the nutrient-depression link, highlighting the nutrients with the strongest basis in research. With seven specific nutrients in mind, the authors review each of the food groups recommending how to improve the diet for the long-term.

Extra discounts for bundle purchasers

25% off ebooks from Kate Tietje at Modern Alternative Mama
25% off any purchase at Cooking Traditional Foods, including our renewable menu plan subscriptions.
$3.00 off a large Simply Soothing Rash Cream from MadeOn Lotion
20% off products from Sarah Holland at Fertile Mindset
40% off any ebook from Katie Kimball at Kitchen Stewardship
20% off books by Millie Cooper at Real Food for Less Money
10% off essential oils and products at Plant Therapy
40% off all Making Babies products from the Bulk Herb Store
15% off products at Kisses from Above
25% off BeMama Fertility Cleanse Programs with Jess Pedersen CHHC of Be Mama Be Well
10% off at FairHaven Health (excludes OvaCare and Preseed)
25% off your first visit at the Metabolic Treatment Center
Receive 2 boxes Femmenessence MacaHarmony, 3 boxes of pH Quintessence, and 1 box Sole Stones for only $99.00 (52%off) at Natural Health International
20% off all programs at The Fertile Mind

Important fine print to read
1) All purchases are non-refundable due to the short duration of this sale and no late sales will be offered. 2) All giveaway products are sponsored by the individual companies, most of which are limited to shipping within the United States. The grand prize package will be shipped by Naturally Knocked Up LLC and is available to US and Canada, excluding the consultation which is available only in the US. 1To enter the giveaway without purchase send a 3×5 postcard to Naturally Knocked Up LLC PO Box 26 Burnips, MI 49314 by May 14, 2013. 3) All products are downloadable ebooks and audio files. You will not be shipped any physical goods with your purchase of the natural fertility ebook bundle, but will be sent a link where you can download all of the material. 4) It is your responsibility to download all the files before June 1st, 2013. 5) Bonus offers are only eligible once per purchase, expire at midnight on May 31, 2013 and are the sole responsibility of the sponsor. 6) The above links are affiliate links, thank you for supporting this affiliate partner. 7) Please understand the information shared through this natural fertility ebook bundle is not intended to substitute for professional medical advice, diagnosis or treatment, but rather to encourage perhaps a new discussion or conversation with your own physicians and health care providers and to inspire you to continue to research healthy alternatives.

This post contains affiliate links, and I may earn a small commission if you choose to make a purchase through my links.

Grief & Hope of Mother’s Day is a post from: Frugal Granola

Visit Frugal Granola's Page on Facebook or follow on Twitter for extra updates!

Thank you to our Sponsors:

Redeeming Beauty: Natural Mineral Makeup

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5 Natural Energy Boosters

Michele — Wed, 08 May 2013 08:19:11 +0000

When I’ve spent the night up with a baby, and the rest of the day is speeding by with my to-do list, I have a few favorite energy-boosters that I turn to. I prefer to avoid caffeine; instead I’d rather nourish my body with something more beneficial.

(Of course, a nap/bit of rest is great, too…) But here are my other top choices:

Natural Pick-Me-Up Tea (perhaps add in Ginseng if you like); hot or iced

Smoothie with Spirulina and Coconut Milk or Coconut Water (I use homemade coconut milk.)

A breath of fresh air: whether it is sunny or raining, a short walk (even just to the mailbox!) gets you moving and clears the mental clutter.

Put on some music! My kids love to dance around the kitchen with me while I prepare dinner, and it really takes away that cranky, late afternoon mood.

Munch on some Vegan Fudge Balls for a quick snack!

What do you usually choose? I’d love to hear!

5 Natural Energy Boosters is a post from: Frugal Granola

Visit Frugal Granola's Page on Facebook or follow on Twitter for extra updates!

Thank you to our Sponsors:

Redeeming Beauty: Natural Mineral Makeup

Hampton Creek Inn {Bed & Breakfast & Coffeehouse}: Sustainable Hospitality & Distinctive Comfort

Are you interested in seeing your ad here? Sponsor Frugal Granola!

Frugal Granola

Frugal Nutrition Tips: Should We Eat Beans?

The Arguments Against Beans (and Katie’s Tips to Maximize Nutrition)

Healthy Truffle Snack Balls

Healthy Truffle Snack Balls

20 Healthy Drinks For Spring

20 Healthy Drinks For Spring

What is your favorite healthy drink?

Menu Plan {5.19-25}

Backyard Chickens

Homemade Natural Baby Ointment

Homemade Natural Baby Ointment

Cloth Diapering?

Simple Springtime Endeavors

How is springtime in your home?

{Menu Plan 5.12-18}

Grief & Hope of Mother’s Day

My story may not look like yours or have the same plot twists or grand finale. But may I whisper a bit of hope to your heart today, dear friend?

Even if you choose not to purchase this bundle, I hope you know how much I care for the mama heart you carry right now. I pray that this Mother’s Day will be a time of peace and hope for you.

9 ebooks about fertility and health

2 ebooks that speak to the heart

12 real food recipe ebooks

6 pregnancy and birth ebooks

Bonus Material

7 week long meal plans

Bonus Offerings

Giveaways worth $1130.00!

Extra discounts for bundle purchasers

5 Natural Energy Boosters

What do you usually choose? I’d love to hear!

The Arguments Against Beans
(and Katie’s Tips to Maximize Nutrition)