2013년 11월 30일 토요일

오전 7:51

By Cassie Brehm

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About 'nutrients in dairy products'|Are dairy products nutrient dense powerhouses or the equivalent of an atom bomb to your own personal health Find out the facts so you can make an informed decision!







About 'nutrients in dairy products'|Are dairy products nutrient dense powerhouses or the equivalent of an atom bomb to your own personal health Find out the facts so you can make an informed decision!








Ｏｒｇａｎｉｃ               ｉｓ               ａ               ｈｕｇｅ               ｂｕｚｚ               ｗｏｒｄ               ｒｉｇｈｔ               ｎｏｗ               ｉｎ               ｔｈｅ               ｍｅｄｉａ               ａｎｄ               ａｍｏｎｇ               ｈｅａｌｔｈ-ｃｏｎｓｃｉｏｕｓ               ｉｎｄｉｖｉｄｕａｌｓ.

Ｉｆ               ｙｏｕ               ｈａｖｅｎ'ｔ               ｙｅｔ               ｈｅａｒｄ               ａｂｏｕｔ               ｔｈｅ               ｂｅｎｅｆｉｔｓ               ｏｆ               ａｎ               ｏｒｇａｎｉｃ               ｄｉｅｔ,               ｎｏｗ               ｉｓ               ｔｈｅ               ｔｉｍｅ               ｔｏ               ｔｕｎｅ               ｉｎ               ｔｏ               ｔｈｅ               ｂｕｚｚ               ａｎｄ               ｌｅａｒｎ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｆａｃｔｓ.

Ｔｈｉｓ               ａｒｔｉｃｌｅ               ｆｏｃｕｓｅｓ               ｓｐｅｃｉｆｉｃａｌｌｙ               ｏｎ               ｔｈｅ               ｎｕｔｒｉｔｉｏｎａｌ               ｂｅｎｅｆｉｔｓ               ｏｆ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ａｎｄ               ｈｏｗ               ｔｏ               ｉｎｃｏｒｐｏｒａｔｅ               ｑｕｉｃｋ,               ｈｅａｌｔｈｙ,               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｒｅｃｉｐｅｓ               ｉｎｔｏ               ｙｏｕｒ               ｅｖｅｒｙｄａｙ               ｒｏｕｔｉｎｅ.

Ｔｈｅ               ＵＳＤＡ               (Ｕｎｉｔｅｄ               Ｓｔａｔｅｓ               Ｄｅｐａｒｔｍｅｎｔ               ｏｆ               Ａｇｒｉｃｕｌｔｕｒｅ)               ｗｅｂｓｉｔｅ               ｄｅｆｉｎｅｓ               ｏｒｇａｎｉｃ               ａｓ               "ｐｒｏｄｕｃｅｄ               ｕｓｉｎｇ               ｓｕｓｔａｉｎａｂｌｅ               ａｇｒｉｃｕｌｔｕｒａｌ               ｐｒｏｄｕｃｔｉｏｎ               ｐｒａｃｔｉｃｅｓ.

Ｎｏｔ               ｐｅｒｍｉｔｔｅｄ               ａｒｅ               ｍｏｓｔ               ｃｏｎｖｅｎｔｉｏｎａｌ               ｐｅｓｔｉｃｉｄｅｓ;               ｆｅｒｔｉｌｉｚｅｒｓ               ｍａｄｅ               ｗｉｔｈ               ｓｙｎｔｈｅｔｉｃ               ｉｎｇｒｅｄｉｅｎｔｓ,               ｏｒ               ｓｅｗａｇｅ               ｓｌｕｄｇｅ;               ｂｉｏｅｎｇｉｎｅｅｒｉｎｇ;               ｏｒ               ｉｏｎｉｚｉｎｇ               ｒａｄｉａｔｉｏｎ.

Ｏｒｇａｎｉｃ               ｍｅａｔ,               ｐｏｕｌｔｒｙ               ｅｇｇｓ,               ａｎｄ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ｃｏｍｅ               ｆｒｏｍ               ａｎｉｍａｌｓ               ｔｈａｔ               ａｒｅ               ｇｉｖｅｎ               ｎｏ               ａｎｔｉｂｉｏｔｉｃｓ               ｏｒ               ｇｒｏｗｔｈ               ｈｏｒｍｏｎｅｓ."
               Ｓｏｕｒｃｅ:               ｈｔｔｐ://ｗｗｗ.ｕｓｄａ.ｇｏｖ
               Ｓｏｍｅ               ｑｕｉｃｋ               ｆａｃｔｓ               ａｂｏｕｔ               ｏｒｇａｎｉｃｓ               ａｎｄ               ｏｒｇａｎｉｃ               ｄａｉｒｙ:
               --               Ｉｎ               ｔｈｅ               Ｕｎｉｔｅｄ               Ｓｔａｔｅｓ,               ｆｏｒ               ａ               ｐｒｏｄｕｃｔ               ｔｏ               ｂｅ               ｌａｂｅｌｅｄ               ｏｒｇａｎｉｃ               ｉｔ               ｍｕｓｔ               ｂｅ               ｃｅｒｔｉｆｉｅｄ               ｂｙ               ａｎ               ａｐｐｒｏｖｅｄ               ａｇｅｎｃｙ.

Ｔｈｅ               ｌａｒｇｅｓｔ               ｏｆ               ｔｈｅｓｅ               ｉｓ               ｔｈｅ               ＵＳＤＡ.

Ｙｏｕ               ｍａｙ               ｓｅｅ               ｓｏｍｅ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ｗｉｔｈ               ａ               ｌａｂｅｌ               ｏｆ               ｎａｔｕｒａｌ               ｏｒ               ｆｒｅｅ-ｒａｎｇｅ.

Ｔｈｅ               ｕｓｅ               ｏｆ               ｔｈｅ               ｗｏｒｄ               ｎａｔｕｒａｌ               ｏｎ               ｐｒｏｄｕｃｔ               ｌａｂｅｌｓ               ｉｓ               ｎｏｔ               ｒｅｇｕｌａｔｅｄ               ｂｙ               ｔｈｅ               ＵＳＤＡ.

Ｂｅ               ｗａｒｙ               ｏｆ               ａｎｙ               ｐｒｏｄｕｃｔ               ｃｌａｉｍｉｎｇ               ｔｏ               ｂｅ               ｎａｔｕｒａｌ.

Ｉｆ               ａ               ｐｒｏｄｕｃｔ               ｉｓ               ｌａｂｅｌｅｄ               ｆｒｅｅ-ｒａｎｇｅ,               ｔｈｉｓ               ｉｓ               ａ               ｔｅｒｍ               ｔｈａｔ               ｉｓ               ｒｅｇｕｌａｔｅｄ               ｂｙ               ｔｈｅ               ＵＳＤＡ.

Ｆｒｅｅ-ｒａｎｇｅ               ｍｅａｎｓ               ｔｈａｔ               ｔｈｅ               ａｎｉｍａｌ               ｈａｄ               ａｃｃｅｓｓ               ｔｏ               ｔｈｅ               ｏｕｔｄｏｏｒｓ.
               --               Ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ｄｏ               ｎｏｔ               ｃｏｎｔａｉｎ               ｇｒｏｗｔｈ               ｈｏｒｍｏｎｅｓ               (ｓｕｃｈ               ａｓ               ｒｅｃｏｍｂｉｎａｎｔ               ｂｏｖｉｎｅ               ｇｒｏｗｔｈ               ｈｏｒｍｏｎｅｓ-               ｒＢＧＨ,               ｒＢＳＴ),               ａｎｔｉｂｉｏｔｉｃｓ               ｏｒ               ｐｅｓｔｉｃｉｄｅｓ.
               --               Ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ｄｏ               ｎｏｔ               ｏｒｉｇｉｎａｔｅ               ｆｒｏｍ               ｇｅｎｅｔｉｃａｌｌｙ               ｍｏｄｉｆｉｅｄ               ｏｒｇａｎｉｓｍｓ               (ｓｏｍｅｔｉｍｅｓ               ｒｅｆｅｒｒｅｄ               ｔｏ               ａｓ               ＧＭＯｓ).
               Ｉｆ               ｙｏｕ'ｒｅ               ｉｎｔｅｒｅｓｔｅｄ               ｉｎ               ｓｗｉｔｃｈｉｎｇ               ｔｏ               ｏｒｇａｎｉｃ               ｆｏｏｄｓ,               ｍｏｒｅ               ｓｐｅｃｉｆｉｃａｌｌｙ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ,               ｙｏｕ               ｃａｎ               ｓａｆｅｌｙ               ｓｕｂｓｔｉｔｕｔｅ               ａｎ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔ               ｉｎ               ａ               ｒｅｃｉｐｅ               ｔｈａｔ               ｙｏｕ               ｗｏｕｌｄ               ｎｏｒｍａｌｌｙ               ｍａｋｅ               ｗｉｔｈ               ａ               ｔｒａｄｉｔｉｏｎａｌ               ｄａｉｒｙ               ｐｒｏｄｕｃｔ.

Ｎｏｔ               ｓｕｒｅ               ｗｈｅｒｅ               ｔｏ               ｂｕｙ               ｏｒｇａｎｉｃ               ｄａｉｒｙ?

Ｂｅｃａｕｓｅ               ｏｆ               ｈｉｇｈ               ｃｏｎｓｕｍｅｒ               ｄｅｍａｎｄ,               ｍｏｓｔ               ｇｒｏｃｅｒｙ               ｓｔｏｒｅｓ               ａｒｅ               ｎｏｗ               ｃａｒｒｙｉｎｇ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ.

Ｓｏｍｅ               ｐｏｐｕｌａｒ               ｂｒａｎｄｓ               ｔｏ               ｌｏｏｋ               ｆｏｒ               ａｒｅ               Ｏｒｇａｎｉｃ               Ｖａｌｌｅｙ,               Ｓｔｏｎｙｆｉｅｌｄ               Ｆａｒｍ,               ａｎｄ               Ｈｏｒｉｚｏｎ               Ｏｒｇａｎｉｃ.

Ｂｅ               ｓｕｒｅ               ｔｏ               ｃｈｅｃｋ               ａｎｄ               ｓｅｅ               ｉｆ               ｙｏｕｒ               ｓｔｏｒｅ               ｂｒａｎｄ               ｃａｒｒｉｅｓ               ａ               ｌｉｎｅ               ｏｆ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ａｓ               ｔｈｅｓｅ               ａｒｅ               ｏｆｔｅｎ               ｌｅｓｓ               ｅｘｐｅｎｓｉｖｅ               ｔｈａｎ               ｎａｍｅ               ｂｒａｎｄｓ.

(Ｆｏｒ               ｏｒｇａｎｉｃ               ｓｈｏｐｐｉｎｇ               ｏｎ               ａ               ｂｕｄｇｅｔ,               ｃｈｅｃｋ               ｏｕｔ               ｔｈｉｓ               ａｒｔｉｃｌｅ.)
               Ｎｏｗ               ｔｈａｔ               ｙｏｕ               ｋｎｏｗ               ｗｈａｔ               ｏｒｇａｎｉｃ               ｄａｉｒｙ               ｐｒｏｄｕｃｔｓ               ａｒｅ               ａｎｄ               ｈａｖｅ               ａｎ               ｉｄｅａ               ａｂｏｕｔ               ｗｈｅｒｅ               ｔｏ               ｂｕｙ               ｔｈｅｍ,               ｗｈｙ               ｎｏｔ               ｃｈｅｃｋ               ｏｕｔ               ｓｏｍｅ               ｏｆ               ｔｈｅ               ｆｏｌｌｏｗｉｎｇ               ｒｅｃｉｐｅｓ               (ｍｙ               ｐｅｒｓｏｎａｌ               ｆａｖｏｒｉｔｅｓ)               ｔｏ               ｔｒｙ               ｙｏｕｒ               ｎｅｗ               ｐｒｏｄｕｃｔｓ?
               Ｂａｋｅｄ               Ｖｅｇｇｉｅ               Ｏｍｅｌｅｔ
               Ｓｅｒｖｅｓ               2
               Ｔｈｉｓ               ｉｓ               ａ               ｖｅｒｓａｔｉｌｅ               ｏｐｔｉｏｎ               ｆｏｒ               ａｎｙ               ｍｅａｌ.

Ｆｏｒ               ｂｒｕｎｃｈ               ｏｒ               ａ               ｌｉｇｈｔ               ｄｉｎｎｅｒ               Ｉ               ｌｉｋｅ               ｔｏ               ｓｅｒｖｅ               ｔｈｉｓ               ｏｎ               ａ               ｂｅｄ               ｏｆ               ｏｒｇａｎｉｃ               ｂａｂｙ               ｓａｌａｄ               ｇｒｅｅｎｓ               (ｌｉｇｈｔｌｙ               ｔｏｓｓｅｄ               ｗｉｔｈ               ｏｌｉｖｅ               ｏｉｌ)               ｇａｒｎｉｓｈｅｄ               ｗｉｔｈ               ｆｒｅｓｈ               ｆｒｕｉｔ               ｓｌｉｃｅｓ               ｓｕｃｈ               ａｓ               ｏｒａｎｇｅ               ｗｅｄｇｅｓ.

Ｉｎ               ｔｈｉｓ               ｒｅｃｉｐｅ,               ｏｒｇａｎｉｃ               ｅｇｇｓ               ｐｒｏｖｉｄｅ               ｐｒｏｔｅｉｎ,               ｈｅａｌｔｈｙ               ｆａｔｓ,               ａｎｄ               ｖｉｔａｌ               ｎｕｔｒｉｅｎｔｓ.
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               4               ｏｒｇａｎｉｃ               ｅｇｇｓ               (Ｏｒｇａｎｉｃ               Ｖａｌｌｅｙ               ｏｒ               Ｅｇｇｌａｎｄ'ｓ               Ｂｅｓｔ               ａｒｅ               ｔｗｏ               ｏｐｔｉｏｎｓ)
               2               ｔａｂｌｅｓｐｏｏｎｓ               ｏｒｇａｎｉｃ               ｃｒｅａｍ               ｏｒ               ｍｉｌｋ
               1               ｔｅａｓｐｏｏｎ               ｆｒｅｓｈ               ｈｅｒｂｓ               ｏｆ               ｙｏｕｒ               ｃｈｏｉｃｅ-               ｒｏｓｅｍａｒｙ,               ｂａｓｉｌ,               ｏｒ               ｐａｒｓｌｅｙ               ｗｅｌｌ
               1/2               ｓｍａｌｌ               ｒｅｄ               ｏｎｉｏｎ,               ｍｉｎｃｅｄ
               1/2               ｃｕｐ               ｃｈｏｐｐｅｄ               ｓｗｅｅｔ               ｂｅｌｌ               ｐｅｐｐｅｒｓ
               1/4               ｃｕｐ               ｓｌｉｃｅｄ               ｂａｂｙ               ｂｅｌｌａ               ｍｕｓｈｒｏｏｍｓ
               1/4               ｃｕｐ               ｏｒｇａｎｉｃ               ｃｈｅｅｓｅ               (ｙｏｕｒ               ｐｒｅｆｅｒｅｎｃｅ-               ｍｉｌｄ               ｃｈｅｄｄａｒ               ｏｒ               ｓｗｉｓｓ               ｂｏｔｈ               ｗｏｒｋ               ｗｅｌｌ)
               ｃｏａｒｓｅ               ｓａｌｔ               ａｎｄ               ｆｒｅｓｈｌｙ               ｇｒｏｕｎｄ               ｂｌａｃｋ               ｐｅｐｐｅｒ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｐｒｅｈｅａｔ               ｏｖｅｎ               ｔｏ               350               ｄｅｇｒｅｅｓ.

Ｉｎ               ａ               ｎｏｎｓｔｉｃｋ               (ｏｖｅｎ-ｓａｆｅ)               ｓｋｉｌｌｅｔ               ｏｖｅｒ               ｍｅｄｉｕｍ-ｈｉｇｈ               ｈｅａｔ,               ｃｏｏｋ               ｔｈｅ               ｏｎｉｏｎｓ,               ｐｅｐｐｅｒ,               ａｎｄ               ｍｕｓｈｒｏｏｍｓ               ｕｎｔｉｌ               ｔｈｅｙ               ｓｔａｒｔ               ｔｏ               ｓｏｆｔｅｎ,               ａｂｏｕｔ               2-3               ｍｉｎｕｔｅｓ.

Ｂｅａｔ               ｔｈｅ               ｅｇｇｓ,               ｃｒｅａｍ,               ｈｅｒｂｓ,               ａｎｄ               ａ               ｓｐｒｉｎｋｌｅ               ｏｆ               ｓａｌｔ               ａｎｄ               ｐｅｐｐｅｒ               ｔｏｇｅｔｈｅｒ.

Ｐｏｕｒ               ｔｈｅ               ｍｉｘｔｕｒｅ               ｉｎｔｏ               ｔｈｅ               ｓｋｉｌｌｅｔ               ｓｏ               ｔｈａｔ               ｔｈｅ               ｖｅｇｅｔａｂｌｅｓ               ａｒｅ               ｃｏｖｅｒｅｄ.

Ｃｏｏｋ               ｏｖｅｒ               ｍｅｄｉｕｍ               ｈｅａｔ.

(Ｄｏ               ｎｏｔ               ｓｔｉｒ.)               Ｗｈｅｎ               ｔｈｅ               ｅｇｇｓ               ｂｅｇｉｎ               ｔｏ               ｓｅｔ,               ｇｅｎｔｌｙ               ｌｉｆｔ               ｔｈｅ               ｓｉｄｅｓ               ｏｆ               ｔｈｅ               ｅｇｇｓ               ｗｉｔｈ               ａ               ｓｐａｔｕｌａ               ｓｏ               ｔｈａｔ               ｔｈｅ               ｒｕｎｎｙ               ｅｇｇ               ｍｉｘｔｕｒｅ               ｒｕｎｓ               ｕｎｄｅｒｎｅａｔｈ               ｔｈｅ               ｅｇｇｓ.

Ｃｏｎｔｉｎｕｅ               ｕｎｔｉｌ               ｔｈｅ               ｅｇｇｓ               ａｒｅ               ｎｅａｒｌｙ               ｓｅｔ,               ｔｈｅｎ               ｒｅｍｏｖｅ               ｆｒｏｍ               ｓｔｏｖｅ               ｔｏｐ,               ｓｐｒｉｎｋｌｅ               ｗｉｔｈ               ｃｈｅｅｓｅ,               ａｎｄ               ｐｌａｃｅ               ｉｎｔｏ               ｔｈｅ               ｏｖｅｎ.

Ｈｅａｔ               ｉｎ               ｔｈｅ               ｏｖｅｎ               ｕｎｔｉｌ               ｔｈｅ               ｃｈｅｅｓｅ               ｉｓ               ｍｅｌｔｅｄ               ａｎｄ               ｔｈｅ               ｅｇｇ               ｍｉｘｔｕｒｅ               ｉｓ               ｃｏｍｐｌｅｔｅｌｙ               ｓｅｔ.

Ｒｅｍｏｖｅ               ａｎｄ               ｃｕｔ               ｉｎｔｏ               ｓｌｉｃｅｓ,               ｔｈｅｎ               ｓｅｒｖｅ.
               Ｈｅｉｒｌｏｏｍ               Ｔｏｍａｔｏ,               Ｈｅｒｂ               &               Ｇｏａｔ               Ｃｈｅｅｓｅ               Ｆｒｉｔｔａｔａ
               Ｓｅｒｖｅｓ               4
               Ｔｈｉｓ               ａｎｏｔｈｅｒ               ｅｇｇ               ｒｅｃｉｐｅ               ｓｕｉｔａｂｌｅ               ｆｏｒ               ｂｒｅａｋｆａｓｔ,               ｂｒｕｎｃｈ,               ｏｒ               ａ               ｌｉｇｈｔ               ｄｉｎｎｅｒ.

Ｙｏｕ               ｃａｎ               ｄｏｌｌ               ｉｔ               ｕｐ               ｗｉｔｈ               ａ               ｓａｌａｄ               ｏｒ               ｓｉｄｅ               ｏｆ               ｒｏａｓｔｅｄ               ｐｏｔａｔｏｅｓ               ｔｏ               ｍａｋｅ               ｉｔ               ａ               ｈｅａｒｔｉｅｒ               ｍｅａｌ.
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               8               ｏｒｇａｎｉｃ               ｅｇｇｓ
               2               ｏｕｎｃｅｓ               ｆｒｅｓｈ               ｈｅｒｂｅｄ               ｏｒｇａｎｉｃ               ｇｏａｔ               ｃｈｅｅｓｅ
               1               ｍｅｄｉｕｍ               ｈｅｉｒｌｏｏｍ               ｔｏｍａｔｏ,               ｓｌｉｃｅｄ               ｔｈｉｎ               (Ｂｒａｎｄｙｗｉｎｅ,               Ｙｅｌｌｏｗ               Ｂｒａｎｄｙｗｉｎｅ,               ｏｒ               Ｕｇｌｙ               Ｒｉｐｅ               ｗｏｒｋ               ｗｅｌｌ.)
               1/4               ｃｕｐ               ｆｒｅｓｈ               ｈｅｒｂｓ,               ｃｈｏｐｐｅｄ-               ｙｏｕ               ｃａｎ               ｕｓｅ               ｂａｓｉｌ,               ｄｉｌｌ,               ｃｈｉｖｅｓ,               ｐａｒｓｌｅｙ,               ｏｒ               ｗｈａｔｅｖｅｒ               ｅｌｓｅ               ｉｓ               ｆｒｅｓｈ,               ｐｌｕｓ               ａ               ｆｅｗ               ｆｒｅｓｈ               ｓｐｒｉｇｓ               ｆｏｒ               ｇａｒｎｉｓｈ
               1               ｔｅａｓｐｏｏｎ               ｌｅｍｏｎ               ｚｅｓｔ
               1/2               ｔｅａｓｐｏｏｎ               ｓｅａ               ｓａｌｔ
               1/4               ｔｅａｓｐｏｏｎ               ｆｒｅｓｈｌｙ               ｇｒｏｕｎｄ               ｂｌａｃｋ               ｐｅｐｐｅｒ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｐｒｅｈｅａｔ               ｂｒｏｉｌｅｒ.

Ｂｅａｔ               ｅｇｇｓ,               ｓａｌｔ               ａｎｄ               ｐｅｐｐｅｒ,               ａｎｄ               ｌｅｍｏｎ               ｚｅｓｔ               ｗｉｔｈ               ｗｈｉｓｋ               ｕｎｔｉｌ               ｌｉｇｈｔ               ａｎｄ               ｂｕｂｂｌｙ.

Ｓｔｉｒ               ｆｒｅｓｈ               ｈｅｒｂｓ               ｉｎｔｏ               ｅｇｇ               ｍｉｘｔｕｒｅ.

Ｉｎ               ａ               ｍｅｄｉｕｍ-ｓｉｚｅｄ               ｏｖｅｎ               ｐｒｏｏｆ               ｎｏｎｓｔｉｃｋ               ｓｋｉｌｌｅｔ,               ａｒｒａｎｇｅ               ｔｏｍａｔｏｅｓ               ｉｎ               ａ               ｔｈｉｎ               ｌａｙｅｒ.

Ｔｏｐ               ｗｉｔｈ               ｄｏｌｌｏｐｓ               ｏｆ               ｔｈｅ               ｇｏａｔ               ｃｈｅｅｓｅ.

Ｐｏｕｒ               ｔｈｅ               ｅｇｇｓ               ｏｖｅｒ               ｔｈｅ               ｔｏｍａｔｏｅｓ               ａｎｄ               ｇｏａｔ               ｃｈｅｅｓｅ.

Ｃｏｏｋ               ｏｖｅｒ               ｌｏｗ               ｈｅａｔ               6-8               ｍｉｎｕｔｅｓ               ｕｎｔｉｌ               ｔｈｅ               ｅｇｇｓ               ｓｔａｒｔ               ｔｏ               ｓｅｔ               ａｒｏｕｎｄ               ｔｈｅ               ｅｄｇｅ               ｏｆ               ｔｈｅ               ｐａｎ               ａｎｄ               ｔｈｅ               ｃｅｎｔｅｒ               ｂｅｃｏｍｅｓ               ｔｈｉｃｋ               ａｎｄ               ｂｕｂｂｌｙ.

Ｒｅｍｏｖｅ               ｔｈｅ               ｐａｎ               ｆｒｏｍ               ｔｈｅ               ｓｔｏｖｅ               ｔｏｐ               ａｎｄ               ｐｌａｃｅ               ｕｎｄｅｒ               ｔｈｅ               ｂｒｏｉｌｅｒ.

Ｂｒｏｉｌ               ａｂｏｕｔ               3               ｍｉｎｕｔｅｓ               ｕｎｔｉｌ               ｔｈｅ               ｃｅｎｔｅｒ               ｉｓ               ｃｏｏｋｅｄ               ｔｈｒｏｕｇｈ               ａｎｄ               ｓｅｔ.

Ｒｅｍｏｖｅ               ｆｒｏｍ               ｏｖｅｎ               ａｎｄ               ｉｎｖｅｒｔ               ｏｎｔｏ               ａ               ｓｅｒｖｉｎｇ               ｐｌａｔｔｅｒ               ｓｏ               ｔｈａｔ               ｔｈｅ               ｔｏｍａｔｏｅｓ               ａｒｅ               ｏｎ               ｔｈｅ               ｔｏｐ.

Ｇａｒｎｉｓｈ               ｗｉｔｈ               ａ               ｓｐｒｉｎｋｌｉｎｇ               ｏｆ               ｆｒｅｓｈ               ｈｅｒｂｓ.
               Ｅａｓｙ               Ｂｕｔｔｅｒｍｉｌｋ               Ｓａｌａｄ               Ｄｒｅｓｓｉｎｇ
               Ｍａｋｅｓ               ａｂｏｕｔ               1               ｃｕｐ
               Ｓａｌａｄｓ               ａｒｅ               ａ               ｑｕｉｃｋ               ａｎｄ               ｎｕｔｒｉｔｉｏｕｓ               ｍｅａｌ               ｔｈａｔ               ｃａｎ               ｓｏｍｅｔｉｍｅｓ               ｇｅｔ               ｂｏｇｇｅｄ               ｄｏｗｎ               ｂｙ               ｈｅａｖｙ               ｄｒｅｓｓｉｎｇｓ.

Ｂｕｔｔｅｒｍｉｌｋ               ｉｓ               ｎａｔｕｒａｌｌｙ               ｌｏｗ               ｉｎ               ｆａｔ               ｂｅｃａｕｓｅ               ｉｔ'ｓ               ｍａｄｅ               ｆｒｏｍ               ｓｋｉｍ               ｍｉｌｋ.

Ｃｏｍｂｉｎｅ               ｉｔ               ｗｉｔｈ               ｆａｔ               ｆｒｅｅ               ｓｏｕｒ               ｃｒｅａｍ,               ａｎｄ               ａ               ｌｉｔｔｌｅ               ｂｉｔ               ｏｆ               ｍａｙｏｎｎａｉｓｅ,               ａｎｄ               ｙｏｕ'ｖｅ               ｇｏｔ               ａ               ｒｉｃｈ               ｄｒｅｓｓｉｎｇ               ｔｈａｔ               ｗｏｎ'ｔ               ｋｉｌｌ               ｙｏｕ               ｗｉｔｈ               ｆａｔ               ｏｒ               ｃａｌｏｒｉｅｓ.
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               1/3               ｃｕｐ               ｏｒｇａｎｉｃ               ｂｕｔｔｅｒｍｉｌｋ
               1/3               ｃｕｐ               ｏｒｇａｎｉｃ               ｆａｔ-ｆｒｅｅ               ｓｏｕｒ               ｃｒｅａｍ
               1/3               ｃｕｐ               ｏｒｇａｎｉｃ               ｍａｙｏｎｎａｉｓｅ               (Ａ               ｂｒａｎｄ               ｔｏ               ｌｏｏｋ               ｆｏｒ               ｉｓ               Ｓｐｅｃｔｒｕｍ               Ｎａｔｕｒａｌｓ.)
               3               ｔａｂｌｅｓｐｏｏｎｓ               ｆｒｅｓｈｌｙ               ｓｑｕｅｅｚｅｄ               ｌｅｍｏｎ               ｊｕｉｃｅ
               2               ｃｌｏｖｅｓ               ｇａｒｌｉｃ,               ｓｍａｓｈｅｄ               ａｎｄ               ｆｉｎｅｌｙ               ｍｉｎｃｅｄ
               1               ｔｅａｓｐｏｏｎ               ｓｎｉｐｐｅｄ               ｃｈｉｖｅｓ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｍｉｘ               ａｌｌ               ｉｎｇｒｅｄｉｅｎｔｓ               ｔｏｇｅｔｈｅｒ               ｉｎ               ａ               ｂｏｗｌ               ａｎｄ               ｂｅａｔ               ｗｉｔｈ               ａ               ｗｉｒｅ               ｗｈｉｓｋ               ｕｎｔｉｌ               ｃｏｍｂｉｎｅｄ.

Ｉｔ'ｓ               ｔｈａｔ               ｅａｓｙ.
               Ｌｏｗｅｒ               Ｆａｔ               Ａｌｆｒｅｄｏ               Ｓａｕｃｅ
               Ｓｅｒｖｅｓ               4-6
               Ｔｈｉｓ               ｉｓ               ｄｅｌｉｃｉｏｕｓ               ｓｅｒｖｅｄ               ｏｖｅｒ               ｗｈｏｌｅ-ｗｈｅａｔ               ｐａｓｔａ.

Ｔｏｐ               ｉｔ               ｗｉｔｈ               ｇｒｉｌｌｅｄ               ｃｈｉｃｋｅｎ               ａｎｄ               ｓｔｅａｍｅｄ               ｂｒｏｃｃｏｌｉ               ｆｏｒ               ａ               ｗｅｌｌ-ｂａｌａｎｃｅｄ               ｍｅａｌ!
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               1               Ｔａｂｌｅｓｐｏｏｎ               ｏｒｇａｎｉｃ               ｂｕｔｔｅｒ
               1/4               ｃｕｐ               ｕｎｂｌｅａｃｈｅｄ               ｏｒｇａｎｉｃ               ｆｌｏｕｒ
               3/4               ｃｕｐ               ｏｒｇａｎｉｃ               Ｐａｒｍｅｓａｎ               ｃｈｅｅｓｅ,               ｇｒａｔｅｄ               (Ｆｏｒｇｏ               ｔｈｅ               ｇｒｅｅｎ               ｃａｒｄｂｏａｒｄ               ｃｏｎｔａｉｎｅｒ               ａｎｄ               ｇｏ               ｆｏｒ               ｔｈｅ               ｒｅａｌ               ｓｔｕｆｆ!)
               3               ｃｕｐｓ               ｏｒｇａｎｉｃ               ｆａｔ-ｆｒｅｅ               ｍｉｌｋ
               ｋｏｓｈｅｒ               ｓａｌｔ               ａｎｄ               ｆｒｅｓｈｌｙ               ｇｒｏｕｎｄ               ｂｌａｃｋ               ｐｅｐｐｅｒ
               ａ               ｐｉｎｃｈ               ｎｕｔｍｅｇ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｉｎ               ａ               ｓａｕｃｅｐａｎ               ｏｖｅｒ               ｍｅｄｉｕｍ               ｈｅａｔ,               ｓｌｏｗｌｙ               ｍｅｌｔ               ｔｈｅ               ｂｕｔｔｅｒ.

Ｓｔｉｒ               ｉｎ               ｔｈｅ               ｆｌｏｕｒ               ａｎｄ               ｃｏｏｋ,               ｓｔｉｒｒｉｎｇ               ｃｏｎｓｔａｎｔｌｙ,               ｆｏｒ               1               ｍｉｎｕｔｅ.

Ａｄｄ               ｉｎ               ｔｈｅ               ｍｉｌｋ,               ａ               ｐｉｎｃｈ               ｓａｌｔ               ａｎｄ               ｐｅｐｐｅｒ,               ａｎｄ               ａ               ｄａｓｈ               ｎｕｔｍｅｇ.

Ｕｓｅ               ａ               ｗｈｉｓｋ               ｔｏ               ｃｏｍｂｉｎｅ               ｔｈｅ               ｉｎｇｒｅｄｉｅｎｔｓ               ａｎｄ               ｒｅｍｏｖｅ               ａｎｙ               ｌｕｍｐｓ,               ｔａｋｉｎｇ               ｃａｒｅ               ｎｏｔ               ｔｏ               ｌｅｔ               ｔｈｅ               ｍｉｘｔｕｒｅ               ｂｕｒｎ.

Ｂｒｉｎｇ               ｕｐ               ｔｏ               ａ               ｂｏｉｌ,               ａｎｄ               ｔｈｅｎ               ｒｅｄｕｃｅ               ｔｈｅ               ｈｅａｔ               ｔｏ               ｌｏｗ.

Ｓｉｍｍｅｒ               ｏｖｅｒ               ｌｏｗ               ｈｅａｔ               ｆｏｒ               5               ｍｉｎｕｔｅｓ,               ｓｔｉｒｒｉｎｇ               ｏｃｃａｓｉｏｎａｌｌｙ.

Ｇｒａｔｅ               ｉｎ               ｔｈｅ               Ｐａｒｍｅｓａｎ               ｃｈｅｅｓｅ               ｊｕｓｔ               ｂｅｆｏｒｅ               ｓｅｒｖｉｎｇ.
               Ｐｏｍｅｇｒａｎａｔｅ               &               Ｃｌｅｍｅｎｔｉｎｅ               Ｙｏｇｕｒｔ               Ｐａｒｆａｉｔ
               2               ｇｅｎｅｒｏｕｓ               ｓｅｒｖｉｎｇｓ
               Ｔｈｉｓ               ｒｅｃｉｐｅ               ｉｓ               ｈｅａｒｔｙ               ｅｎｏｕｇｈ               ｆｏｒ               ｂｒｅａｋｆａｓｔ               ｂｕｔ               ｈａｓ               ａ               ｓｉｍｐｌｅ               ｄｅｃａｄｅｎｃｅ               ｔｈａｔ               ｗｉｌｌ               ｓａｔｉｓｆｙ               ａｎｙ               ｓｗｅｅｔ               ｔｏｏｔｈ.

Ｉｔ'ｓ               ｇｒｅａｔ               ｄｕｒｉｎｇ               ｔｈｅ               ｗｉｎｔｅｒ               ｍｏｎｔｈｓ               ｗｈｅｎ               ｐｏｍｅｇｒａｎａｔｅｓ               ａｎｄ               ｃｌｅｍｅｎｔｉｎｅｓ               ａｒｅ               ｉｎ               ｓｅａｓｏｎ.

Ｉｔ'ｓ               ｓｏ               ｄｅｌｉｃｉｏｕｓ               ｔｈａｔ               ｙｏｕ'ｌｌ               ｎｅｖｅｒ               ｋｎｏｗ               ｉｔ'ｓ               ｇｏｏｄ               ｆｏｒ               ｙｏｕ!
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               2               ｃｕｐｓ               ｏｒｇａｎｉｃ               ｖａｎｉｌｌａ               ｙｏｇｕｒｔ               (Ｉ               ｕｓｅｄ               Ｓｔｏｎｙｆｉｅｌｄ               Ｆａｒｍ               ｌｏｗ               ｆａｔ               ｂｕｔ               ｙｏｕ               ｃｏｕｌｄ               ｕｓｅ               ａ               ｆｕｌｌ               ｆａｔ               ｙｏｇｕｒｔ               ｉｆ               ｙｏｕ               ｗｉｓｈ.)
               1               ｐｏｍｅｇｒａｎａｔｅ,               ｓｅｅｄｓ               ｒｅｍｏｖｅｄ               ａｎｄ               ｍｅｍｂｒａｎｅ               ｄｉｓｃａｒｄｅｄ
               2               ｃｌｅｍｅｎｔｉｎｅｓ,               ｐｅｅｌｅｄ               ａｎｄ               ｓｅｃｔｉｏｎｅｄ               (ｔｈｅｓｅ               ｓｈｏｕｌｄ               ｂｅ               ｓｅｅｄｌｅｓｓ               ｂｕｔ               ｃｈｅｃｋ               ｃａｒｅｆｕｌｌｙ               ｂｅｃａｕｓｅ               ｓｏｍｅｔｉｍｅｓ               ｙｏｕ'ｌｌ               ｆｉｎｄ               ａ               ｆｅｗ!)
               2/3               ｃｕｐ               ｏｒｇａｎｉｃ               ｇｒａｎｏｌａ               (Ｙｏｕ               ｃａｎ               ｍａｋｅ               ｔｈｉｓ               ｙｏｕｒｓｅｌｆ               ｏｒ               ｕｓｅ               ｓｔｏｒｅ-ｂｏｕｇｈｔ-               Ｃａｓｃａｄｉａｎ               Ｆａｒｍｓ               "ｏａｔｓ               ａｎｄ               ｈｏｎｅｙ"               ｖａｒｉｅｔｙ               ｗｏｒｋｓ               ｗｅｌｌ               ｆｏｒ               ｔｈｉｓ               ｒｅｃｉｐｅ.)
               2               ｇｏｂｌｅｔ-ｓｔｙｌｅ               ｇｌａｓｓｅｓ,               ｏｐｔｉｏｎａｌ               (Ｙｏｕ               ｃａｎ               ｕｓｅ               ａｎｙ               ｃｏｎｔａｉｎｅｒ               ｙｏｕ               ｌｉｋｅ.)
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｐｌａｃｅ               ｓｏｍｅ               ｙｏｇｕｒｔ               ｉｎ               ｔｈｅ               ｂｏｔｔｏｍ               ｏｆ               ｅａｃｈ               ｇｌａｓｓ               ａｎｄ               ｔｏｐ               ｗｉｔｈ               ｈａｌｆ               ｏｆ               ｔｈｅ               ｇｒａｎｏｌａ.

Ａｄｄ               ａｎｏｔｈｅｒ               ｓｐｏｏｎｆｕｌ               ｏｆ               ｙｏｇｕｒｔ               ｏｎ               ｔｏｐ               ｏｆ               ｔｈｅ               ｇｒａｎｏｌａ.

Ａｒｒａｎｇｅ               ｃｌｅｍｅｎｔｉｎｅ               ｓｌｉｃｅｓ               ｉｎ               ａ               ｆｌａｔ               ｌａｙｅｒ               ｒｅｓｅｒｖｉｎｇ               ａ               ｆｅｗ               ｆｏｒ               ｇａｒｎｉｓｈ.

Ｓｐｏｏｎ               ｍｏｒｅ               ｙｏｇｕｒｔ               ｏｎ               ｔｏｐ               ｏｆ               ｔｈｅ               ｃｌｅｍｅｎｔｉｎｅ               ｓｌｉｃｅｓ.

Ｓｐｒｉｎｋｌｅ               ｔｈｅ               ｐｏｍｅｇｒａｎａｔｅ               ｓｅｅｄｓ               ｉｎ               ａ               ｌａｙｅｒ               ｒｅｓｅｒｖｉｎｇ               ａ               ｃｏｕｐｌｅ               ｏｆ               ｔａｂｌｅｓｐｏｏｎｓ               ｆｏｒ               ｇａｒｎｉｓｈ.

Ｔｏｐ               ｗｉｔｈ               ａ               ｌａｙｅｒ               ｏｆ               ｙｏｇｕｒｔ.

Ｓｐｒｉｎｋｌｅ               ｏｎ               ｔｈｅ               ｒｅｍａｉｎｉｎｇ               ｈａｌｆ               ｏｆ               ｔｈｅ               ｇｒａｎｏｌａ.

Ｔｏｐ               ｗｉｔｈ               ａ               ｓｍａｌｌ               ｄｏｌｌｏｐ               ｏｆ               ｙｏｇｕｒｔ               ｉｎ               ｔｈｅ               ｃｅｎｔｅｒ.

Ｓｐｒｉｎｋｌｅ               ｏｎ               ｒｅｍａｉｎｉｎｇ               ｐｏｍｅｇｒａｎａｔｅ               ｓｅｅｄｓ               ａｎｄ               ａｒｒａｎｇｅ               ｃｌｅｍｅｎｔｉｎｅ               ｓｌｉｃｅｓ.

Ｇｒａｂ               ｔｗｏ               ｓｐｏｏｎｓ               ａｎｄ               ｄｉｇ               ｉｎ!
               Ｃｏｃｏｎｕｔ               Ｒｉｃｅ               Ｐｕｄｄｉｎｇ               ｗｉｔｈ               Ｄｒｉｅｄ               Ｃｈｅｒｒｉｅｓ
               Ｓｅｒｖｅｓ               6
               Ｂｅｃａｕｓｅ               ｔｈｉｓ               ｉｓ               ａ               ｈｏｍｅｍａｄｅ               ｐｕｄｄｉｎｇ,               ｙｏｕ               ｃａｎ               ｓａｆｅｌｙ               ｓｅｒｖｅ               ｔｈｉｓ               ｔｏ               Ｖｅｇｅｔａｒｉａｎｓ               ａｓ               ｉｔ               ｄｏｅｓ               ｎｏｔ               ｃｏｎｔａｉｎ               ａｎｙ               ｇｅｌａｔｉｎ.
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               1/2               ｃｕｐ               ｏｒｇａｎｉｃ               Ｂａｓｍａｔｉ               ｒｉｃｅ,               ｒｉｎｓｅｄ
               4               ｃｕｐｓ               ｏｒｇａｎｉｃ               ｍｉｌｋ               (ｍｙ               ｐｒｅｆｅｒｒｅｄ               ｂｒａｎｄ               ｉｓ               Ｏｒｇａｎｉｃ               Ｖａｌｌｅｙ)
               1/3               ｃｕｐ               ｎａｔｕｒａｌ               ｃａｎｅ               ｓｕｇａｒ
               1/2               ｃｕｐ               ｄｒｉｅｄ               ｃｈｅｒｒｉｅｓ
               1/2               ｃｕｐ               ｕｎｓｗｅｅｔｅｎｅｄ,               ｆｉｎｅｌｙ               ｓｈｒｅｄｄｅｄ               ｏｒｇａｎｉｃ               ｃｏｃｏｎｕｔ
               ａ               ｐｉｎｃｈ               ｓａｌｔ
               1/2               ｔｅａｓｐｏｏｎ               ｖａｎｉｌｌａ
               ｃｉｎｎａｍｏｎ,               ｆｏｒ               ｇａｒｎｉｓｈ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｉｎ               ａ               2               ｑｕａｒｔ               ｓａｕｃｅｐａｎ               ｏｖｅｒ               ｌｏｗ               ｈｅａｔ,               ｃｏｍｂｉｎｅ               ｔｈｅ               ｍｉｌｋ,               ｓｕｇａｒ,               ａｎｄ               ａ               ｐｉｎｃｈ               ｓａｌｔ.

Ｓｔｉｒ               ｇｅｎｔｌｙ               ｔｏ               ｃｏｍｂｉｎｅ               ｔｈｅ               ｉｎｇｒｅｄｉｅｎｔｓ.

Ｔｈｅｎ               ａｄｄ               ｉｎ               ｔｈｅ               ｒｉｃｅ,               ｃｈｅｒｒｉｅｓ,               ａｎｄ               ｓｈｒｅｄｄｅｄ               ｃｏｃｏｎｕｔ.

Ｓｔｉｒ               ｏｎｃｅ               ｍｏｒｅ.

Ｂｒｉｎｇ               ｔｈｅ               ｍｉｘｔｕｒｅ               ｔｏ               ａ               ｇｅｎｔｌｅ               ｂｏｉｌ               ｏｖｅｒ               ｍｅｄｉｕｍ               ｈｅａｔ.

Ｗｈｅｎ               ｔｈｅ               ｐｕｄｄｉｎｇ               ｃｏｍｅｓ               ｔｏ               ａ               ｂｏｉｌ,               ｒｅｄｕｃｅ               ｔｈｅ               ｈｅａｔ               ｔｏ               ｌｏｗ               ａｎｄ               ｃｏｖｅｒ               ｔｈｅ               ｐｏｔ.

Ｓｉｍｍｅｒ               ｏｖｅｒ               ｌｏｗ               ｈｅａｔ               ｆｏｒ               20               ｍｉｎｕｔｅｓ,               ｓｔｉｒｒｉｎｇ               ｏｆｔｅｎ               ｔｏ               ｂｒｅａｋ               ｕｐ               ｌａｒｇｅ               ｃｌｕｍｐｓ               ａｎｄ               ｓｏ               ｔｈｅ               ｍｉｘｔｕｒｅ               ｄｏｅｓｎ'ｔ               ｓｔｉｃｋ               ｔｏ               ｔｈｅ               ｂｏｔｔｏｍ               ｏｆ               ｔｈｅ               ｐａｎ               ｏｒ               ｂｕｒｎ.

Ｊｕｓｔ               ｂｅｆｏｒｅ               ｒｅｍｏｖｉｎｇ               ｆｒｏｍ               ｈｅａｔ,               ｓｔｉｒ               ｉｎ               1/2               ｔｅａｓｐｏｏｎ               ｖａｎｉｌｌａ               ｅｘｔｒａｃｔ.

Ｒｅｍｏｖｅ               ｔｏ               ａ               ｂｏｗｌ               ａｎｄ               ｃｈｉｌｌ               4-6               ｈｏｕｒｓ               ｏｒ               ｏｖｅｒｎｉｇｈｔ.

Ｇａｒｎｉｓｈ               ｗｉｔｈ               ａ               ｓｐｒｉｎｋｌｅ               ｏｆ               ｃｉｎｎａｍｏｎ               ｂｅｆｏｒｅ               ｓｅｒｖｉｎｇ.
               30-ｓｅｃｏｎｄ               Ｒｅｃｉｐｅ               ｆｏｒ               ｔｈｅ               Ｔｉｍｅ-Ｃｒｕｎｃｈｅｄ               Ｉｎｄｉｖｉｄｕａｌ
               Ｓｅｒｖｅｓ               1
               Ｈｅｙ,               ｗｅ'ｖｅ               ａｌｌ               ｄｏｎｅ               ｉｔ!

Ｔｈｅ               ｋｅｙ               ｈｅｒｅ               ｉｓ               ｔｏ               ｕｓｅ               ｏｒｇａｎｉｃ               ｍｉｌｋ.
               Ｉｎｇｒｅｄｉｅｎｔｓ:
               3/4               ｃｕｐ               ｏｒｇａｎｉｃ               ｂｒｅａｋｆａｓｔ               ｃｅｒｅａｌ
               1/2-3/4               ｃｕｐ               ｏｒｇａｎｉｃ               ｍｉｌｋ
               1/2               ｃｕｐ               ｆｒｅｓｈ               ｆｒｕｉｔ               ｓｕｃｈ               ａｓ               ｂａｎａｎａｓ               ｏｒ               ｂｌｕｅｂｅｒｒｉｅｓ
               Ｉｎｓｔｒｕｃｔｉｏｎｓ:
               Ｏｐｅｎ               ｃｅｒｅａｌ               ｂｏｘ               ａｎｄ               ｐｏｕｒ               ｃｅｒｅａｌ               ｉｎｔｏ               ｂｏｗｌ.

Ｐｏｕｒ               ｍｉｌｋ               ｏｖｅｒ               ｃｅｒｅａｌ               ａｎｄ               ｔｏｐ               ｗｉｔｈ               ｆｒｅｓｈ               ｆｒｕｉｔ.

Ｅｎｊｏｙ!






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