Organic Food Recipes
You may have come across many grocery stores and food malls offering organic foods. It has been estimated that over 70% of Americans are opting for them. What are these organic foods? Are they nutritious? Let us clear the air regarding these organic foodstuff.
The term 'organic' is related to the methods employed for growing fruits, vegetables, grains, dairy products, etc. Farmers are encouraged to use soil and water conservation methods which also help in reducing pollution. According to the United States Department of Agriculture, organic foods are those that are produced using organic farming methods, sans the use of fertilizers, pesticides that are made with synthetic ingredients or sewage sludge, bioengineering or ionizing radiations. The organic meat, poultry, meat, eggs and dairy products are from animals that have not been given any kind of antibiotics or growth hormones.
Thus, organic farming methods are said to be safer and more nutritious, as compared to the food products that are grown with methods involving the conventional pesticides and fertilizers. Organic foods are labeled organic, when they come from farms and processing plants that have been certified as organic by the government officials, if proven to follow the USDA organic standards.
The farmers need to use only natural fertilizers like manure and compost to feed the soil and plants. They need to use beneficial insects and birds to reduce and tarp the pests and reduce occurrences of plant diseases. They follow crop rotation and hand weed or mulch to get rid of the weeds. Animals are given only organic feed. They follow rotational grazing, balanced diet and clean housing methods to reduce the spread of animal diseases.
If you are wondering how to differentiate between organic and non-organic foods, then make sure you spot the green and white label or seal with the words 'USDA ORGANIC' printed on it. This seal will be accompanied by different words like 100 percent organic, that means the food product is completely organic or made from organic ingredients. The word Organic means the product is at least 95% organic. And when you spot Made with organic ingredients, it signifies that the product contains 70% organic ingredients. The organic seal is not printed on such products.
So, now you know what makes an organic food 'organic', but what makes it better than the non-organic foods? Well, to begin with, these food products do not contain any chemical residues and pesticides. It has been proven by studies, that children who eat conventional food products have more amount of pesticides in their bodies. According to some experts, these pesticides may lead to some problems in the neurological growth of the children. The antibiotics in the bodies of the animals maybe present in the animal products that we consume. Thus, these antibiotics enter our body and may lead to development of antibiotic-resistant strains.
One cannot claim that organic foods are better or more nutritious and healthier than the non-organic ones. But, there are some proven benefits like high vitamin C content and higher quality protein content. Organic farming is not good for plants, animals and humans, but also for the environment. With so many environmental issues in hand, one can do his or her bit by opting for organic farming methods and foods to help save the environment.
So, if you are ready to buy them, you will need to learn a few organic food recipes. There is nothing difficult about them, but organic foods deserve a healthy cooking approach. The following easy recipes will prove to be very useful in your kitchen.
Healthy Organic Food Recipes ...
.. for Babies
It is a very good idea to introduce organic food for babies, as you are sure no toxins and harmful chemicals will enter the delicate system of your child. These are fresh and not genetically modified. You will find some interesting recipes for babies.
Infants up to 6 months of age should be breast-fed only and given formula milk as advised by the pediatrician. Once your baby begins to eat food, you should start on a single type of organic baby food, not mixtures. You should peel the fruits and vegetables and cut them into cubes. Then steam these foods and once tender, blend them in a food processor. Make them as smooth as possible and mix them with breast milk or formulated milk. Feed it to the infant. You should not steam naturally soft foods like bananas, avocado, etc. Just mash them with a fork or spoon. You can feed the baby brown rice, barley, green beans, carrots, winter squash, apples, pears, etc. Do not feed the baby proteins or dairy products as yet.
After a week or two of introducing a single type of solid food, you can feed the baby with mixtures. You can feed the baby equal proportions of the following food combination and mix it with breast milk for smooth consistency. Avocado and banana, avocado and brown rice, banana and kiwi, green beans and barley, oatmeal and peaches are some other good ideas that you can try out. There are many other options available, that you can speak to the pediatrician and start for your baby.
An eight month old baby can be given some proteins. You should opt for organic foods like meat and poultry, as they are free from antibiotics. You can feed the child some apple, chicken and sweet potato, casserole, chicken and broccoli rice, lentils and rice, etc. Organic banana, avocados and sweet potatoes make excellent recipes for babies. These foods contain minerals like potassium, magnesium, calcium, phosphorus, manganese, zinc, copper, sodium, vitamin A, vitamin C, vitamin B6, vitamin E, vitamin K, folate, omega-6 fatty acids, dietary fibers, proteins, etc. All these essential nutrients are very important for a growing baby.
.. for Kids
Growing children need a lot of nutrition and essential elements for their overall mental and physical growth. Most children are fussy and do not want to eat their veggies and fruits. The fast food culture has further added fuel to bad eating habits. The following organic food meals are healthy and tasty that kids will enjoy eating.
Baked Maple Bananas
Ingredients
- 1 tablespoon butter
- 2 tablespoons maple syrup
- 4 bananas, peeled and cut into pieces
- 1 teaspoon lemon juice
- teaspoon cinnamon
Mix butter and maple syrup in an 8 x 8 inch Pyrex dish. In a microwave oven or conventional oven, melt the butter and maple syrup. Once the butter melts, add the lemon juice and cinnamon. Stir to mix thoroughly. Now gently toss the banana pieces in the liquid mixture and coat well. Bake the bananas for 20 - 25 minutes, till they are bubbly and golden brown.
Oatmeal Mania
Ingredients
- 1 cup water
- cup rolled oats
- Dash of salt
- cup apple sauce
- A pinch of cinnamon
- 2 teaspoon brown sugar
In a medium-sized pot, kept on a stove top, pour in water, oats, and salt. Allow the mixture to heat, till it begins to boil. Now, turn the heat to low. With a wooden spoon, stir in the applesauce and cinnamon. Continue to cook on low heat and stir the mixture for 5 minutes. After 5 minutes, pour the oatmeal into a bowl and sprinkle the brown sugar on top. Cool the oatmeal before serving.
Berry Berry Smooth Smoothie
Ingredients
- 2 ice cubes
- 1 cup milk
- 1/3 cup cottage cheese
- 2/3 cup frozen strawberries
- 1 teaspoon sugar
- 1 teaspoon vanilla extract
Add all the ingredients into the blender cup. Blend for 45 to 60 seconds until smooth. Pour the smoothie in a glass and enjoy the cool drink.
.. that are Raw
You can begin your day with some energizing and healthy raw organic food recipes. Here are some that you can try out.
Beet Punch
Ingredients
- 1 bunch celery
- 2 cucumbers
- large chopped beet
- bunch parsley
- 1 small piece ginger
- 1 lemon with white pith (juiced whole)
Add all the ingredients into the blender cup. Blend for 45 to 60 seconds, until smooth. Pour the drink in a glass and enjoy the energizing organic drink.
Kale Salad
Ingredients
For Dressing
- 4 tablespoons olive oil
- 3 tablespoons fresh squeezed orange juice
- 2 teaspoons lemon juice
- 2 tablespoons light miso
- 1 clove garlic, crushed
- 1 - 2 teaspoons agave or maple syrup
- 1 teaspoons onion powder
- 1/4 teaspoon Dijon mustard or pinch of ground mustard powder
- 1/8 teaspoon Himalayan crystal salt
- Pinch of cayenne pepper (optional)
- 1 bunch Kale, de-stemmed and cut into ribbons
- 1/4 head cabbage, shredded
- 2 tomatoes, seeded and chopped
- 1/4 cup thin strips of cut red onion
In a bowl, combine all ingredients for dressing and whisk to a smooth consistency. Shred the kale into thin strips and add a small amount of salt to soften. Toss the kale with dressing and mix for a few minutes. Add all other salad ingredients to the bowl.
You will find many other similar healthy organic food preparations over the Internet. But, these foods are obviously more expensive than the non-organic ones. Although, you are paying extra for the food products, but you are saving a lot on health expenses by building a healthy body and immune system. Therefore, choose organic foods and try the above recipes to maintain a healthy life for yourself and your loved ones.
