Issue 131  May 11, 2015
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Healthy & Delicious!

Often, those who are not accustomed to healthy food, think that healthy means bland or out-right awful. Maybe this comes from when they were told as a child to, "Eat your spinach; it's good for you." Well, I'm here to tell you that if it doesn't taste good, why eat it! This is my motto. Of course there are exceptions, and we should eat our bitters, but for the most part, food is meant to be enjoyed. Here are some tips to making unhealthy foods healthy and tasty.

Healthy Sweetness
Unsweetened Applesauce:  You can use applesauce in a 1:1 ratio as sugar, but for every cup of applesauce, you must reduce the liquid by 1/4 cup. This works well for cakes and some cookies, such as oatmeal raisin cookies.  

Stevia: This is an herb that is five times sweeter than sugar. One teaspoon of liquid stevia or two tablespoons of stevia powder is equivalent to one cup of sugar. Stevia can have an aftertaste and does not work that well in baked goods, but is great in homemade ice cream, smoothies, teas, and such.  

Reduce the sugar: In most recipes such as cakes, cookies, and muffins, you can cut the sugar in half and then add either extra flavor like cinnamon or vanilla, or some stevia.
Other substitutes, such as  and Xylitol, honey, date sugar, all can be used on a 1:1 ratio as sugar.  

Healthy Flours
Whole wheat pastry flour: In virtually any baked good, replacing white flour with whole wheat can add more nutrients, flavor, and texture. Whole wheat provides more fiber, which aids in digestion, which is said to lower the risk diabetes and heart disease.

Black beans:  For those with gluten intolerance, black bean puree works well for recipes like brownies. Drain, mash, and swap cup for cup.

Rice Flour:  You can make your own flour mix:  1 ½  C  Brown Rice flour,  1 C Tapioca flour, and 1 C arrowroot flour. This works well for most recipes using all purpose white flour, but it will not work for bread that uses yeast to raise it.

Nut & Bean Flours: There are some nut flours that one can choose from, such as, almond and coconut. There are also bean flours to use as well. But be careful, as most of these can only be substituted 1/3 for grain flours. You'll have to try it out and see. There are some great recipes online as well.

Other Healthy Tips:
  • Use olive oil, butter, or coconut butter when cooking
  • Substitute applesauce or mashed bananas for oil or butter in baked goods. You should first try swapping 1/2 to see how you like it.
  • Use homemade salad dressing instead of store bought. (See recipe below)
  • Use pureed fruit instead of syrup on pancakes.
  • Sprinkle nutritional yeast on foods for added nutrition. This is good on popcorn, in soups, salad, stews, etc.
  • Use humus as a dip instead of the cream type.
  • Put some flax seed or chia seed in your oatmeal, bread, or baked goods.
  • Use brown whole grain rice instead of white.
  • Stop the cow milk and switch to almond, rice, or goat milk.
I hope you've enjoyed this. I'm always adjusting recipes to make them healthier and better-tasting for my family.

Thursday's Health & Wellness Party will be fun and informative. Hope to see you there!

For Your Health!
Amy Willis, Your Local Herbalist
"He causeth the grass to grow for the cattle, and
HERBS for the service of man." 
Psalm 104:14
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Please note, the
is no longer in service.
Health & Wellness Party
this Thursday @ 6:30 p.m.
See details below.
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Call today to
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and consultation with Amy!
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625 S. Minnesota Ave.
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Call 605-254-1437
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Healthy Tidbit
Homemade Salad Dressing
  • 1 C raw apple cider vinegar
  • 2/3 C olive oil
  • 1/3 C water
  • 1 tsp sea salt
  • 1 Tbl. mixed herbs
  • 1 tsp. garlic powder or 2 crushed garlic cloves
Mix all in a bottle and use liberally on your salad.
Herb mix can be oregano, basil, thyme, chives, rosemary, dill. Add pepper, if desired.
Health & Wellness Party
Thursday, May14 ~ 6:30 pm
2333 W 57th (by the Sleep Clinic)  Suite 102 B, Sioux Falls

Cost:  FREE
We'll be speaking on:
  • How to get well and stay well.
  • What is the vital Foundation to Health.
  • How to prevent and even reverse Chronic Diseases.
  • Learn why your genes do not have to be your destiny.
  • Learn how to slow down aging and reduce stress.
Delicious Healthy Smoothies!
Come enjoy some delicious Healthy Smoothies.  We will be serving these wonderful nutrient dense smoothies for you to try.
Creamy Strawberry           Chocolate Dream Smoothie
Tropical Delight                 Mint Chocolate Chip
Everyone will get a copy of the smoothie recipes.  
There will be other snacks as well. 
Come and bring a friend!
If you can let us know ahead of time that you're coming that would be great. But if you don't know until the last minute, that's fine,
just come; we would love to have you!
Contact Amy Willis at 254-1437, or just respond to this email.

Make plans to join us!

Annual Herb Walk
Join Amy as she leads you on an herbal walk to help you
identify several of the herbs that grow in the Sioux Falls area,
and speaks to you about their uses and medicinal properties.

This is sure to be a fun and enriching time of learning
for all ages, so bring your children and a notebook too!

Note Date Change: Saturday, June 6
Starting at 10:30 a.m.
Place to be announced.
Oil Pulling Therapy by Dr. Bruce Fife
SALE! $12.50 (reg. $15)
If you have bad breath, bleeding gums, cavities, or tooth pain—you need this book! If you suffer from asthma, diabetes, arthritis, migraine headaches, or any chronic illness, and have not found relief, this book could have the solution you need.
MoveIt Bowel Formula
SALE! 8 oz./$13 (reg. $16.50)
Simple, yet effective mix that helps get the bowels moving. These herbs are healing and soothing to the intestinal track. Take 1 tsp – 1 Tbl in a large glass of water once or twice a day.
Ingredients: Psyllium seed and husks, Apple Fiber, Marshmallow Root, Slippery Elm Bark, Aloe all in powder form.
Dr. Christopher's Kid-e-Calc
SALE! 2 oz. tincture/$13 (reg. $16)
A wonderful natural calcium formula designed to meet children’s specific growing needs. Read more...

Ingredients: Apple Cider Vinegar, Horsetail Grass, Nettle Leaf, Oat Straw & Valerian Root.
Dr. Christopher's Herbal Calcium
SALE! 100 capsules/$12.50 (reg. $15)
A synergistic blend of herbs for calcium & other minerals. We need a good amount of calcium to keep our bones, teeth, muscles & blood stream healthy. Read more...

Ingredients: Horsetail Grass, Nettle Leaf, Oatstraw Herb, Lobelia Herb.
Quit Buggin' Essential Oil  SALE! $19 (reg. $24)
This UNIQUE 100% NEAT* (no carrier oils) formula combines the best essential oils from an aromatherapy and herbal standpoint to create the perfect NATURAL INSECT REPELLANT!

Ingredients: Cedarwood, Lemongrass, Citronella, Lavender, Catnip, Eucalyptus Radiata, Wormwood, Rue & Eucalyptus Citriodora Oils.

Vitamin C Tea  SALE! 3 oz./$3.50 (reg. $4.50)
A delicious tea that is a combination of herbs that are high in Vitamin C. Sweetened with stevia, this tea tastes great and is good hot or cold.

Ingredients: Hibiscus Flowers, Rosehips, Lemon Grass, Orange Peel, Stevia, Ginger.

Visit our website at:  ~  Email:
Business Phone: 605-254-1437  ~ 
Home Phone: 605-334-4241
This information has not been evaluated by the U.S. Food and Drug Administration. The information and products provided are not intended to diagnose, treat, cure, or prevent disease. It is offered as information, and for use in the maintenance and promotion of good health in cooperation with a qualified health care practitioner. The FDA does not evaluate or test herbs.
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