Looking for alternatives to sugar-filled treats? Click here!

Saturday, August 16, 2008


For those just joining us, please read my article entitled, My Motto, it explains my philosophy of eating a whole food diet.  So, what is whole food anyway?  It is simply food in its whole state, the way God created it.  It is when man starts messing with it that it loses its nutritional value.  With this in mind, you might be wondering what there is to snack on.  I don’t reach for a bag of chips because the oil used is highly processed, and that will be detailed in next week’s article.  Neither do I reach for granola bars, pretzels, or snack mixes, these are all far from whole foods (see the Ladder of Healthy Eating).  We just can’t trust packages that tell us their contents are “All Natural”.  See last week’s article for more information.


Just because you’re avoiding packaged food doesn’t mean meals and snacks have to be complicated.  I cook dinner most nights, but I grab “fast food” for lunch.  By this I mean things like nuts and raisins, apple, peanut butter and a glass of raw milk, veggies and dip (homemade, see below), tomato slices sprinkled with salt and pepper, homemade pickles or sauerkraut (the store variety are processed), pumpkin seeds, and most days some cheese (I like the raw Cheddar I get from my local dairy).


Pumpkin Seeds

Jonny Bowden put pumpkin seeds on his list of The 150 Healthiest Foods on Earth.  This book is not only beautiful, but also full of reliable information.  Jonny Bowden is one to look past flawed studies and bring us the truth about nutrition.


I used the recipe out of Nourishing Traditions that calls for soaking the pumpkin seeds (hulled, also called raw pepitas) in salt water for at least 7 hours, I did mine probably 24 on accident, but that’s okay.


2 cups pumpkin seeds

1 tablespoon sea salt, dissolved in filtered water


Then you dehydrate them in a low oven (150°F) for 12 hours.  You’re aim is not to roast the seeds; you need the temperature to be low enough not to kill the enzymes.  I would imagine that a dehydrator would work great for this.  I put mine in the oven and after a few hours decided I would rather roast them since it was 105°F outside!  So I turned the temp up for about 30 minutes, until they were browned.  I obviously killed the enzymes, but they taste great!  I will try the traditional method when it’s nice and cool outside.  These are easy to get hooked on!


I will add a disclaimer for those that have any sort of digestive issues (such as colitis).   You will want to stay away from seeds and grains because they aggravate the condition.  Instead you need healthy fats and probiotics (in the form of supplements and food, like yogurt, homemade sauerkraut, pickles, and more) to heal the gut.  After the gut is healed, foods like grain and seeds can be added back into the diet.  Also, please check out Gut & Psychology Syndrome by Dr. Natasha Campbell-McBride.



Veggie Dip

Don’t buy dip at the store that has all sorts of additives and thickening agents.  This dip is so easy to make, so delicious, and good for you.  My kids eat more veggies now that I let them have unlimited dip.  This is great with all kinds of raw veggies.


I have measurements here for one serving, because I usually just make that much for lunch, but it could easily be doubled or tripled for a larger amount.  The key is to taste and adjust the seasonings to your liking.  I don’t have exact measurements for the seasonings; I just shake and taste.


¼ cup sour cream (look at the ingredient listing and only buy the kind that lists cream and nothing else)  (I like to culture my own from my raw cream)

dill weed (not seeds), to taste

garlic powder, to taste (I’ve tried raw garlic, but it was so overpowering it burns the mouthL)

salt, to taste – key ingredient, will be bland without

pepper, to taste (I like to use coarse ground)



Guacamole Dip

I like to dip celery sticks in this instead of chips.


1 avocado

ground cumin, to taste (1/4 to ½ tsp is what I use)

salt, to taste

couple squirts of lime juice

2 tablespoons sour cream, optional







  1. This is what I'm talking about!! Some yummy alternatives. Thank you!

  2. This looks great. I can't wait to try them both! Thanks for sharing.

  3. Becky,

    I decided to answer your questions here so others could see.

    -Do I get pumpkin seeds from the pumpkin?
    No, because these are hulled, I don't know how to hull them. I bought raw pepitas from Conrad's (local farm store), they are probably available at Whole Foods, also.

    -Can I get pure sour cream at Walmart?
    Yes, one brand I know of is Daisy Pure. It lists only Grade A cultured cream.

    -Not familiar with dill weed.
    It's a dried herb, available at any store with the other herbs like basil and oregano. My brand is McCormick. I specify weed not seeds because they are both available. The seeds are for making pickles.

    -Storing the pumpkin seeds.
    The recipe says to store in an airtight container. I left mine on the counter for a couple weeks and they were fine.

    Hope this helps!

  4. I have no idea what hulled means or what raw pepitas are but I will do some research. Other than that your info helped a bunch. I can see myself scratching my head with confusion at the store without your help. Thank you!

  5. The hull is the outer shell, so if it's hulled, the outer shell has been taken off. Wikipedia should help witht the rest. :)

  6. [...] isn’t it natural? I mentioned last week that I don’t reach for chips, granola bars, snack mixes, or pretzels when I need a snack.  One [...]

  7. I made your veggie dip and it was WONDERFUL! Better than store bought in my opinion. I don't see the need to buy it anymore as now I would prefer making it. Thanks so much for sharing.

  8. Kim,

    I'm so glad you liked it!! Thanks for the feedback.


  9. [...]  I wish I had dried some leaves.  I will have to do that next year.  I like to use that in my homemade dip.  I also dried a lot of [...]

  10. Hi Shannon. Where do you get your raw cream?

  11. I get my cream from Swan's dairy in Claremore.