First let’s look at Barbara’s question regarding fats and osteoporosis, with a focus on sesame oil.  Rick wrote up a sensible response, below.  Please note: We are not doctors or certified nutritionists, just well-read, well-practiced individuals.  We cannot and do not wish to imply that anything we write or say will diagnose, treat, cure, or mitigate disease.  Each person’s constitution and specific circumstances determines her or his level of health and any appropriate adjustments.  While we may not always agree with the medical establishment in our country, we certainly respect the ideals of safety for which the FDA etc. were created.  The choices and resources at our fingertips in our nation and community are indeed incredible, and for that we are grateful.  If you are on the hunt for a medical practitioner who embraces holistic methods, please see our ever-expanding Practitioner Directory.  Our bulletin board in-store is also full of folks who have trained in health and nutrition counseling.  We encourage you to avail yourselves of their knowledge.

“Fats are crucial to bone health, although it is somewhat of a controversial subject with regards to which fats and in what amounts. Without doubt, every meal should contain at least a solid serving of a nutritious, minimally-processed fat. The fat-soluble nutrients (vit A, D, E and K) all play a role in calcium uptake and bone support, and cannot be absorbed by the gut if there is an absence of fat in the diet. Butter, ghee and coconut oil, rich in saturated fats, are often considered excellent foods for boosting the absorption of these (and other) nutrients. also consider the fact that grass-fed butter in particular contains a small but appreciable amount of vitamins D, A and K2.

“Another consideration with regards to fats are whether or not they produce inflammation in the body. Excess inflammation can foster accelerated bone loss, while fats, playing an integral role in the production of prostaglandins that either cause or resolve inflammation, can work either for or against the longevity of your bones. Processed and refined oils, such as canola, corn, soybean, REFINED sunflower, REFINED sesame and safflower, will often yield free radicals and potential harmful oxidation–which the body responds to with inflammation. Multiple studies have shown that alpha-linolenic-acid, an omega-3 fat found in walnuts, flaxseeds, chia, hemp et al. can help to prevent excessive bone turnover by influencing and modulating our metabolism of inflammation. Small amounts of sesame oil might also be helpful, as it has been studied for having bone preserving effects–possibly because of its high antioxidant content (sesamol) and the fact that sesame seeds themselves are rather high in calcium.”  Thanks for asking!

One of our dearest customers Tracy recommended a product this week: “One new product that I have really enjoyed is Earth’s Balance Coconut Spread.  Great taste and a good fat.”  This spread can be found to the right of the milk refrigerator, with the butters.

Also of note this week is an article Bob discovered that pertains directly to the potentially devastating effects of the low-fat, low-sunshine diet- this time, about autism.  Not everything Dr. Mercola says should be taken as law, but his research is extensive and reliable.  We certainly *do not* mean that mothers are to “blame” for yet another unfortunate side effect of our pharma- and quick-fix obsessed culture.  Rather, we mean that it is high time for the same old song and dance to be revised so that mothers and children (and everyone else) alike can stop suffering under such faulty information.  Please share this article with anyone you know who is looking forward to conceiving in the future.  Regarding the myelin sheath around our nerves: magnesium is a crucial component of the same.  According to Donna, our staff RN/Herbalist, magnesium has been deficient in our soil since the 1920′s.  For some in-depth info, follow this link and scroll down to the section on magnesium.  Further discussion on the role of sugar and magnesium depletion can be found here.  Again, take everything you read with a grain of salt.  The Franklin Institute site seems based in decent information and unbiased by Big Food or Big Drug.  Mineral balance is a complex topic, and an important piece of total health.

No Heat

Oils high in Omega-3 fatty acids should not be heated.  This includes flax oil, canola oil, and walnut oil.

Canola and soy oil, both high in Omega-3 fatty acids, have to be very highly processed to withstand the heat of cooking.  Because these oils are highly processed, it is unlikely they still contain the nutrients and could introduce free radicals into the body.  Heating can further this effect.

Low – Medium Heat

Olive oil is naturally high in stable oleic (Omega-9) fatty acid, making it suitable for a variety of cooking applications.

Butter

Mediuim – High Heat

Saturated fats can typically withstand heat.  These fats are more stable and are not prone to oxidation at average cooking temperatures.  They do not provide as many essential fatty acids, but saturated fat is an important nutrient in its own right.

Clarified butter, or ghee, withstands much higher heat than regular butter.

High-oleic sunflower oil is good for baking when dairy is not an option and you want a neutral flavor.  The oleic acid (Omega-9) is less prone to oxidation than other vegetable-derived fatty acids and therefore more suitable for high baking temperatures.

Olive oil is suitable for roasting.

• Scramble eggs in coconut oil or butter.  Steam in kale or chard.  (A lid will create steam.)  Sprinkle lightly with sea salt, and if you like, top with salsa.  Eggs make a wonderful base for a serving or two of vegetables at the start of your day. Remember, when consuming fats, it matters what the animal ate- grass-fed will benefit you, grain-fed or worse will harm you.
• Top your favorite plain yogurt with walnuts or almonds, a handful of berries, bee pollen for its vitamins, minerals, and amino acids, and a healthy shake of cinnamon for its anti-inflammatory and blood sugar-balancing benefits.
• Oatmeal, quinoa, millet, or another minimally-processed grain can stand up to whatever delicious, healthful toppings you love.  Add a drizzle of maple syrup if you really want a sweet taste.
• Smoothies are easily tailored to your individual needs.  Use a base of milk, yogurt, or whatever dairy substitute you prefer.  Coconut “milk” will give a tropical flavor.  The ingredient options are endless: protein powder; superfood or greens powders; fruit juice concentrates such as elderberry or cranberry; fresh or frozen berries; bee pollen; flax, fish, or coconut oil; fresh vegetable juice; ground flax seed; nut butter; even apple cider vinegar.  Supplement capsules can even be opened into this mixture if appropriate, or mix your tinctures right in.  Add bananas for sweetness and bulk.  Ripe avocado lends incredible texture and potent enzymes.  For advanced smoothie-making, ask us about Vitamix.
• If you juice, follow Herbalist/RN Donna’s 80/20 suggestion: 80% vegetable juice, 20% fruit juice.  Concentrated fruit juice can spike blood sugar levels.  Breakfast is all about setting up consistent nourishment and metabolic stability.
• Break away from the box.  Salmon, sea vegetables, even homemade broths and miso soup are good fast-breaking meals.
• Big weekend breakfasts don’t have to leave you drained by afternoon.  Pastured eggs, pastured butter, pastured sausage, real maple syrup, and healthier flours such as sprouted or whole-grain can make what seems like indulgence work hard for you nutritionally.

What is your favorite power breakfast, and how does it make your day better?

Farm At Coventry:  Hand-crafted body care made on a farm, not in a factory: Pottsville, PA.  Sue grows her own herbs!

Nassie’s Hope: Specializing in products that soothe, heal and inspire beauty from the inside out.  Honey Hair Conditioner and Rose Hip Moisturizer are instant classics.  Wilmington, DE.

Fuzzy Venus:  Mother-created a line of reusable diapers, feminine cloths, and effective, herb-based skincare products. Not only are these products non-toxic, they really work.  Bob took one look at the deodorant and declared it the only real “safe” deodorant on the market.  Wilmington, DE.

Together we can close the gaps in a global economy.  Your money works hardest right here in our community- and in this case, your healthy skin is the reward.

Suzanne shares: “I was introduced to Nourishing Traditions over ten years ago by my old BFF–Kathryn P. ([An employee's] mom!). I joined the Weston a Price Foundation, and attended a lecture by Bob at Harvest Market where I had my first taste of raw milk. I understand about the necessity of pasturing cows to produce omega 3′s.

The fat in my diet comes from grass-fed cows. I like everything full fat–milk, cheese, yogurt, kefir, butter, heavy cream. I eat beef occasionally from Rumbleway Farm. I also use olive oil and coconut oil. I love nuts. I eat Sockeye Salmon about once a week.

I believe that most processed low fat low calorie foods contribute to poor health and obesity. I am 5’7″ and about 132 pounds, and I’m 50 years old–of northern European descent (I say that because dairy works for me). I have not gained any weight since I “stopped restricting fats” 25 years ago! When I see other people my age, I often think they look older than me.

If only I could get other people to understand the Weston A. Price teachings, and stop the insanity of consuming low-fat dairy, and increase the awareness of grass-fed beef vs CAFO.”

Barbara has a couple questions we will be working to answer:

Which healthy fat would be best for someone with osteoporosis?

Would sesame oil be best? If so, is there a particular type and do you carry the product?

Julie shares: “I think for me, Coconut Oil is healing some nerve related issues that I have had. I just began it about a month ago, but find myself craving it!”

(Remember, the word “healing” in relation to food is prohibited by the FDA. We are exercising our First Amendment rights here by sharing our experience. None of this is meant to treat, cure, or mitigate “disease.”)

We found two informative, accurate videos this week, recorded by MD’s who believe in the power of fats to heal or hurt.  The first discusses the benefits of coconut oil in response to Alzheimer’s deterioration.  When the first segment finishes, follow the embedded link to the next segments.

The second video features a Doctor speaking to other Doctors about saturated fats:

As always, we strive to point the way to balanced information for your own discernment and decision.  Keep visiting to learn more from other people on the path to better food choices just like you!

Animal Products:     It’s What They Ate!

In honor of Heart Health Month, Harvest Market presents some alternative views on the much-misaligned role of saturated fat in a healthy diet.  Healthy fat is in fact a crucial nutrient for most parts of the body, down to our cell membranes.  Coupled with plenty of vegetables and fruits, and a highly judicious use of starches and grains, properly raised or minimally processed fats form a cornerstone of longevity.

Much of the trouble with modern fat has to do with industrial farming and processing, and consumers are wise to consider the effects of modern factory farming on our health.  When it comes to animal products, it really makes a difference whether the livestock is pastured and grass-fed as much as the seasons allow.  Only in the last one hundred years or so have livestock animals been exclusively fed grain and corn in place of grazing.  Nowadays, much of the feed is also Genetically Modified.  The resulting changes in the nutrient content of the meat are, of course, passed on to us (not to mention the energetic consequences of taking in another being whose life was marked by anguish.)  As the Paleo folks have expressed, our digestive and immune systems have not grown accustomed to the sudden, drastic nutritional changes of industrial agriculture.  We can see that much in the rise of degenerative disease.  In the kick-off installment of our 2012 Transform Our Health series, together we consider that vilifying fat may be looking at the epidemic of disease from a narrow, deflectory angle.

When it comes to oils, most shoppers know the value of extra-virgin olive oil.  There are many other beneficial oils for cooking and supplementation with a wide variety of fats profiles.  Again, industrial processing is the “X” factor.  By now most of us understand that hydrogenation, which leads to “trans fats,” is highly dangerous.  Unfortunately, there are more questions to ask of that bottle of canola oil or fish oil capsules:  What solvents are used in the extraction?  Does heat oxidize the delicate fats, turning something beneficial into something full of free radicals?  A reputable company should be able to answer these questions.  There are products on the market made with integrity.  Our goal as a health resource is to help you cut through the greenwashing to the real story.

If you are interested in the deeper story of healthy fats, take a look at these resources:

Choosing the right cooking oil, from another friendly natural foods market blog:  http://www.pccnaturalmarkets.com/guides/tips_cooking_oils.html

Benefits of saturated fats:  http://www.stop-trans-fat.com/benefits-of-saturated_fats.html

Dr. Mercola’s statements on health benefits from saturated fats:  http://articles.mercola.com/sites/articles/archive/2010/10/22/coconut-oil-and-saturated-fats-can-make-you-healthy.aspx  and  http://www.mercola.com/beef/health_benefits.htm

A well-cited piece with information from mainstream medical media:  http://www.healthy-eating-politics.com/saturated-fats.html

Thank goodness for the Weston A. Price Foundation, a sound voice for nutrition amid a sea of rhetoric:  http://www.westonaprice.org/basics/whats-wrong-with-pc-nutrition

There will be an opportunity to learn more in-store Monday, February 20, 2012, 7 – 9 pm.  Join us to learn why quality fat is crucial in every diet.  What is quality fat and why has fat been villified?  Bob and Rick will lead an informative discussion about the importance to your brain and body of pasturing animals, the role of this key ingredient in total health, the dangers of processing fats industrially, and how to make the best fats choices for your deep, lasting health.  Taste coconut oil, ghee, bitters, and flax oil.  Free.  Please stop by Customer Service, call (302) 234-6779, or email your name with telephone number to harvestmarket7417@gmail.com to sign up.

No discussion of fats would be complete without addressing digestion.  One of the simplest things you can do to improve digestion of fats in particular is to bring bitters into your diet. Bitter greens and herbs have been used for ages to stimulate digestion from the very first taste.  Fortunately, we have plenty of choices in this area: fresh, organic dandelion greens from the produce aisle, a tincture blend in the supplement aisle, or dried gentian root brewed as a strong tea in the bulk herbs aisle will all do the trick.  Before or after meals, bitters start with our taste receptors and get the digestive system “juiced up” to efficiently gather the nutrients and thoroughly eliminate waste products.  For more information about bitters, enjoy what our friends at Urban Moonshine and Weston A. Price have put together.

To join our Transform Our Health discussion, please email harvestmarket7417@gmail.com.  Let us know if you will attend the lecture (if so, we need your phone number) and send your input on the topic to be shared here on our blog, first names only.  Consider the following questions: What are your notions about fat in the diet?  Do you avoid it, or seek out plentiful, healthy sources of it?  Looking at your regular food choices, are there any fats you rely on most?  Anything you would like to share about your dietary choices will be beneficial.  Then after the lecture we can talk about how the new information is serving us on a daily basis.  Just keep in touch via email, a few thoughts or ideas is all.  We look forward to meeting you!

The legal stuff:

These statements have no been evaluated by the FDA, whose interests lie in the hands of agribusiness and pharmaceutical profiteering.  They are not intended to diagnose, treat, cure, or prevent “disease.”  Disease, in our opinion, is the result of years of toxic overload combined with lacking nutrition.

We at Harvest Market cannot decide what is healthy for you.  We merely desire to point the way to research and opinions outside of the pharmacological status quo and encourage you to look beyond the rhetoric to the corporate interests, so you can decide for yourself.  We also strongly encourage considering the source and integrity of all the food and supplement choices here in our store when creating your own personal dietary guidelines.  Not all manufacturing processes are created equal.

1 package Organic Valley Cream Cheese, softened to room temperature

Combine ingredients together until smooth and evenly mixed. Serve immediately with bread, celery or carrot sticks.

Pineapple Guacamole

In a large bowl, mash the avocado meat until smooth. Add the pineapple. Try to limit the amount of juice that you include into the mixture, for it will alter the overall consistency. Add the remaining ingredients and then salt to taste. Add pepper if you like.

Harvest Market’s own Transform Our Health Series 

February’s topic is FATS.  This crucial nutrient for healthy brain, skin, and heart is grossly misaligned in the public arena.  Even well-intentioned natural foods advocates often misconstrue the role of fat in our diets.

This past Saturday’s staff Chili Cook-Off was great fun- thanks so much to everyone who tasted all the offerings and voted to choose the winner!  Vegetarians took this one- our winners were a far-and-away tie between Kim and Cosmia, followed by Anthony’s triumph in the meat-based category.

Here are the entrants’ recipes:

Turkey and White Bean Chili in a Slow Cooker

adapted from TheNoshery.com, prepared by April Lea

2 Tbsp. Olio Beato olive oil

3 large cloves organic garlic

½ medium organic yellow onion, chopped

½ medium organic red onion, chopped

2 lbs. Koch’s dark ground turkey

2 Tbsp. Frontier organic chili powder

¼ tsp. Frontier cayenne powder

1 tsp. Frontier dried marjoram

1 tsp. Frontier ground cumin

2 organic bay leaves

4 tsp. Shiloh Farms unsweetened cocoa powder

½ tsp. Celtic sea salt

¼ tsp. Frontier organic cinnamon

2 C. Pacific organic beef broth

½ C. Thai Kitchen red chili sauce

2  1.5-lb. jars Villa Vella organic whole tomatoes

2 lbs. organic white navy beans, pre-soaked

In a large skillet over medium heat, heat the olive oil and cook garlic and onion until limp, 1-2 minutes.  Add the turkey and cook until no longer pink, 10-15 minutes.  Place in the slow cooker and add beef broth.  Stir in the chili powder, salt, cinnamon, marjoram, cumin, bay leaves, cocoa powder, and red chili sauce.  Add the tomatoes, breaking up with a spoon.  Cover and cook 3.5 hours on LOW.

At 3.5 hours, stir in beans, cover, and cook for 3.5 – 5 more hours on low.  Stir, and garnish with cheese before serving.

Cost:      about $44 for five quarts

Veggie Chili Uno (Winner!)

Prepared by Cosmia

2 Tbsp. Olio Beato organic extra-virgin olive oil

3 medium organic yellow onions, diced

1 ½ C. organic carrots, diced

1 each organic red, green, and orange bell pepper

6 C. chopped organic button and baby bella mushrooms

1 large organic sweet potato, cubed and roasted

2 Tbsp. organic garlic, minced

1 organic jalapeno, minced

1 ½ C. each dried red, pinto, and black beans, pre-soaked and cooked, or use one 15-oz. can each bean

1 7-oz. jar Bionaturae organic tomato paste

1 14-oz. jar Villa Vella organic tomato puree

1 28-oz. jar Eden organic crushed tomatoes

2 tsp. Frontier organic dried basil

2 tsp. Frontier organic dried oregano

1 tsp. Frontier organic garlic powder

2 Tbsp. Frontier organic chili powder

2 Frontier organic dried, ground poblano peppers

1 tsp. Frontier organic black pepper

2 tsp. Frontier organic ground cumin

1 ½ tsp. Celtic sea salt

1 tsp. Wholesome Sweeteners brown sugar

½ tsp. Frontier organic cinnamon

Warm olive oil in a large skillet.  Brown the onions and garlic, then add the vegetables and sautee together a few minutes.  Mix in the spices.  Add the tomato paste and crushed tomatoes, then transfer to a large pot on medium heat.  Add the beans and tomato puree.  Bring to a boil, then reduce heat and simmer at least 30 minutes.

Cost:      About $57.00 for three quarts

Cola Chili

Prepared by Beth

1 cup Anasazi beans, pre-soaked

1 cup pinto beans, pre-soaked

1 qt. Imagine Vegetable Broth – use water if you like

1 large organic green pepper

1 large organic yellow onion, whole unpeeled

1 med organic yellow onion, diced

1 28-oz. can Muir Glen organic Fire Roasted Crushed tomatoes

1 15-oz. can Muir Glen Fire Roasted diced tomatoes, drained

3 small organic carrots, sliced

2 Frontier organic dried chipotle peppers, seeded and minced

1 organic cherry bomb pepper, seeded and minced

1 Tbsp. Frontier organic ground cumin

¼ tsp. Frontier organic cinnamon

3 cloves organic garlic, roasted

2 Tbsp. Sindyanna of Galilee organic extra-virgin olive oil

2 Tbsp. Organic Valley unsalted butter

1 cup Virgil’s Real Cola

1/2 disk Taza Orange dark chocolate

Celtic sea salt to taste

Preheat oven to 425 F. Lay garlic cloves in small baking dish or skillet. Drizzle with olive and salt lightly. Roast for 20-30 minutes, or until soft and fragrant. Meanwhile, add soaked beans, water/broth, and whole onion to a medium saucepan and bring to a light boil. Cover lightly and cook beans for approximately 30 minutes.

Give the beans about a 15-minute head start and then begin your chili base. In a large stock pot, melt butter and olive oil on medium high heat. Add diced onions, carrot, green pepper and cherry bomb pepper to the fat, then salt lightly. Sautee until onions and peppers begin to soften. The carrots will not begin to soften until the chili is simmering.

Once the veggies are cooked down slightly, add your tomatoes and cola. Add cumin, cinnamon, and chocolate and at this point, your garlic should be done – so add that too! Smash it up a little before adding.

Pull beans out of the cooking pot using a slotted spoon. You may need some of the bean-cooking liquid later.  Reduce heat to a simmer, and leave covered for about 1 ½ -2 hours. If it starts getting too thick, add the bean-cooking liquid slowly to thin out. Chili is done when beans and carrots are softened to your liking. Salt to taste.

Cost: About $27.00  for three quarts

 Hunters’ Chili (Winner!)

Prepared by Anthony, our own dear Chili Master

2 Tbsp. organic extra-virgin olive oil

1lb. Ground Bison

1 15-oz. can Tree of Life organic Chili Beans

1 15-oz. can Westbrae organic Chili Beans

1 15-oz. can Muir Glen organic Fire Roasted Crushed Tomato

1 15-oz. can Muir Glen organic Whole Peeled Plum Tomato, quartered

2 organic sweet Israeli red peppers, chopped

1 organic orange bell pepper

2 organic jalapeno peppers

1 large organic sweet onion

1 large organic white onion

1  large organic yellow onion

1 organic lime

8 cloves organic garlic

2 organic cherry bomb peppers

3 Tbsp. Frontier organic chili powder

2 Tbsp. Frontier organic Paprika

1 Tbsp. Frontier organic ground cumin

1 Tbsp. Frontier organic dried oregano

1 Tbsp. Frontier organic dried dill

1 Tbsp. Frontier organic black pepper

1 Tbsp. Walt’s Garlic Honey Vinegar

1/2 Taza Chili dark chocolate bar

1 Tbsp. Thai Kitchen fish sauce

Warm a large pot with the olive oil, then sautee the garlic and onions.  Add the chopped peppers, salt, black pepper, and some chili seasoning.  Cook down a few minutes, then add beef broth, more seasoning, and the crushed tomatoes and plum tomatoes.  Simmer about 20 minutes.  At that time, brown the meat separately in a little oil with fish sauce, worcestershire, and juice of the lime, then add to the pot.  Add the beans and chocolate, then simmer on low about an hour.

Cost:      About $57.00 for three quarts

 Wild Game Chili

Prepared by the newest addition to our staff, Alex B., who will fill Anthony’s shoes as Produce Assistant

1 lb. ground bison

1 lb. wild venison

8 small, skinned organic tomatoes

2 medium organic yellow onions, diced

1 organic jalapeno, diced

5 cloves organic garlic, minced

1 C. Frontier organic dark chili powder

1/3 C. Frontier organic ground cumin

6 Tbsp. extra-virgin olive oil

5 tsp. sea salt

Juice of 1 lime

De-skin tomatoes and jalapeno with a propane torch.  Heat the olive oil in a large pot and add the garlic, onions, and meats.  Brown together so the aroma flavors the meat, and cook down until the water has evaporated.Add the meats and brown.  Dice the tomatoes in a food processor until medium-fine, and add the sliced jalapeno to the tomato.  Then add the tomato mixture to the browned meat.  Stir in the chili powder.  Add cumin and salt to taste, then squeeze in lime juice.  Let simmer on low heat, covered, about 45 minutes.

Cost: About $36.00 for three quarts

 Veggie Chili Dos (Winner!)

Prepared by Kim, who usually skips the “cooking” step and eats her foods as they came

1 Tbsp. extra virgin olive oil

1 C. organic onion, chopped

¾ C. organic carrots, chopped

3 cloves organic garlic, minced

2 C. organic green and red bell peppers, chopped

¾ C. organic celery, chopped

1 Tbsp. Frontier organic chili powder

1 ½ C. button, baby bella, or shiitake mushrooms, chopped

1 28-oz. can Muir Glen organic Whole Peeled Tomatoes with liquid, chopped

1 15-oz. can Tree of Life organic kidney beans with liquid

1 15-oz. can Westbrae organic whole kernel corn, with liquid

1 Tbsp. Frontier organic ground cumin

1 ½ tsp. Frontier organic dried oregano

1 ½ tsp. Frontier organic dried basil

Heat oil in a large saucepan over medium heat.  Sautee onions, carrots, and garlic until tender.  Stir in peppers, celery, and chili powder.  Cook until vegetables are tender, 5-6 minutes.

Stir in mushrooms and cook 4 more minutes.  Stir in tomatoes, kidney beans, and corn.  Season with cumin, oregano, and basil.  Bring to a boil, and reduce heat to medium.  Cover, and simmer for 20 minutes, stirring occasionally.

INGREDIENTS:

2 lbs. ground beef

½ cup finely diced onions

½ cup panko bread crumbs or 3/4 cup ordinary bread crumbs

¼ cup grated parmesan cheese

4 Tbsp. wizard worchestershire sauce (or other brand)

4 Tbsp. ketchup

1 large egg

Spices:

½ tsp. sea salt

½ tsp. veggie pepper

½ tsp. garlic granules

2 tsp. Italian herbs

¼ tsp. 30,000 HU cayenne pepper

DIRECTIONS:

Put meat into a bowl and add all wet ingredients. Mix a little with a wooden spoon, then add all dry ingredients and mix well with fingers. Too dry? Add splash of milk or water or beef broth. Too wet? Add more breadcrumbs.

Form into golf ball sized balls. It help to keep your hands wet, so rinse frequently. Place balls an inch apart on un-greased cookie sheets and bake at 350 degrees for ½ hour or until browned. Scoop off with spatula. They will all have slightly flat bottoms. Don’t we all? Let stand for a little while then add to crock pot. Don’t worry if a little grease is on them. That’s how it supposed to be. Add tomato sauce. Stir very gently. Heat in crock pot on Low for 3-4 hours. Enjoy!

Optional:

Spicier? Add some red pepper flakes, crushed and chopped fresh garlic and Cajun seasoning.