These turn out super fudgy with crinkly tops—no cottage cheese taste! Ingredients (for an 8x8 pan, about 9-12 brownies): • 1 cup full-fat or 4% cottage cheese (blends creamier and boosts protein) • 1/2 cup almond butter (or any nut/seed butter) • 1/2 cup sugar or sweetener (like maple syrup, honey, coconut sugar or sugar-free alternative) • 1/3-1/2 cup unsweetened cocoa powder (Dutch-processed for richer flavor) Optional add-ins: Chocolate chips for extra gooeyness, chopped nuts like almonds. Instructions: • Preheat oven to 350°F (175°C). Line an 8x8 pan with parchment paper. • Blend cottage cheese until smooth (no curds left). • Mix in almond butter, sugar, and cocoa powder until combined. • Fold in chocolate chips if using. • Spread into pan and bake 20-25 minutes (center should be slightly gooey). • Cool completely (chill for best fudginess), then slice.

Hey Holistic Americans! Farmers grain-finish cattle to add marbling quickly because concentrated grains spike insulin and drive rapid weight gain. The big question: does the same biology apply to people? Short answer: yes, especially with refined, processed grains. Insulin is a storage hormone. Frequent spikes from rapidly digested grains promote fat storage, reduce fat burning, and can nudge appetite upward. The nuance is in the type of grain, portion, timing, and your metabolic health. What’s Really Going On: Insulin and Energy Density * Refined grains (flour-based foods) digest fast → glucose rises → insulin rises → fat storage ramps and fat-burning slows. * Repeated spikes (meals + snacks + drinks) keep insulin elevated → more visceral/belly fat over time. * Grain-fed cattle exploit this same physiology for predictable fat gain. * This doesn’t mean “all carbs are bad.” It means fast-digesting, refined grains are one of the main culprits for fat gain in modern diets. Refined vs. Whole: Why It Matters * Refined grains (white bread, pastries, crackers, most cereals, pasta) = rapid blood sugar/insulin spikes and easier overeating. * Whole or minimally processed grains (steel-cut oats, quinoa, barley, brown rice) digest slower with smaller spikes; less problematic if portions are modest and activity is adequate. Ultra‑processed “whole grain” products can still spike blood sugar and drive overconsumption due to additives, textures, and hyper‑palatability. Who’s Most Affected * People with insulin resistance, prediabetes, type 2 diabetes * Those with central (belly) fat or NAFLD * Sedentary lifestyles * High stress/poor sleep (both worsen insulin sensitivity) * If this is you, grain quality, quantity, and timing matter even more. Practical Strategies That Work 1. Prioritize protein, fiber, and healthy fats - Eat protein and veggies first; starch last. This sequence blunts glucose/insulin spikes. 2. Swap refined for slow-burn options - Replace white flour foods with: eggs/Greek yogurt, legumes, quinoa/barley, steel‑cut oats (modest portions), or starchy roots like sweet potatoes (ideally post‑activity).

A few years ago my daughter and I joined her school for a ten mile hike on the Appalachian Trail. When we finally stopped for lunch, all the kids pulled out the usual… Wonder Bread sandwiches. Bright white bread, preservatives, processed cheese, seed oils, the whole toxic parade. But what did we eat? Before the trip, we freeze dried our leftover spaghetti and meatballs at home with our Harvest Right Freeze Dryer. We tossed the lightweight mylar pouch in our bag and off we went! There we sat, 1263 feet of elevation, enjoying an actual homemade meal on the side of the trail. And let me tell you… we drew some attention. Everyone wanted to know what we were eating. A hot, hearty, nutrient rich homemade meal. Everyone else was eating fluff. We were eating dinner, and it tasted just as fresh and homemade as the day we made it. And the best part? We had also freeze dried some ice cream and shared it around. Freeze dried ice cream may not be the healthiest choice with all that sugar, but it is one delicious treat, and the kids went crazy for it. 🍝 Quick food does not have to mean junk food Usually, quick convenient food in today’s world usually means a chemical feast with very little nutrition. Freeze drying flips that completely. With a Freeze Dryer, I say it all the time..... "Convenience finally meets health!" It preserves up to 97 percent of the nutrients, and keeps the taste, color, and texture of real food. Nothing else comes close. Not dehydrating, not canning, not freezing. All other methods lose at least 40% of their nutrients. For a long time, only the pharmaceutical industry and government had freeze drying technology. It's how they can keep probiotic strains live and how the military made their MRE meals. This is why I always joke that I love my Harvest Right Freeze Dryer more than my kids. Just kidding…But it is definitely in the top three. 🌿 Health and convenience together — finally With a Harvest Right Freeze Dryer, you can:

No-bake Blueberry Pie! Prepare this the night before and serve it for breakfast. Yes! Blueberry Pie for breakfast and it’s good for you! For crust: 2 cups almonds ½ cup dates, pitted and soaked to soften about 15 minutes. In a food processor, grind almonds until fine. Add the dates and process until smooth. Remove from processor and pat into pie plate. For filling: 5 cups blueberries 2 bananas 1 Tbsp honey (optional) In the food processor, combine 4 cups of blueberries, 2 bananas, and the honey (if bananas are less ripe). Blend until smooth. Remove from food processor and add remaining cup of whole blueberries. Pour into the crust. Refrigerate for at least 3 hours before serving. The pie will become firm after a few hours in the fridge.

Celery might not be the flashiest vegetable, but it’s packed with nutrients that can benefit your body in surprising ways. With its low calorie count and high water content, celery is often associated with weight loss. However, it offers a whole array of health benefits that go beyond just being a low-calorie snack. When you eat celery every day for a week, you might experience a range of positive effects, from improved digestion to better heart health. 𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝟏𝟒 𝐡𝐞𝐚𝐥𝐭𝐡 𝐛𝐞𝐧𝐞𝐟𝐢𝐭𝐬 𝐲𝐨𝐮 𝐜𝐨𝐮𝐥𝐝 𝐞𝐧𝐣𝐨𝐲 𝐛𝐲 𝐚𝐝𝐝𝐢𝐧𝐠 𝐜𝐞𝐥𝐞𝐫𝐲 𝐭𝐨 𝐲𝐨𝐮𝐫 𝐝𝐚𝐢𝐥𝐲 𝐝𝐢𝐞𝐭. 1. Supports Digestive Health Celery is rich in fiber, which aids digestion by promoting regular bowel movements and preventing constipation. Its natural compounds can also help protect the stomach lining and reduce the risk of stomach ulcers. How it helps: The fiber in celery acts as a prebiotic, feeding the good bacteria in your gut, which supports overall digestive health. 2. Hydrates Your Body With a high water content (almost 95%), celery is an excellent way to stay hydrated. Proper hydration is essential for bodily functions like temperature regulation, nutrient transport, and joint lubrication. How it helps: Eating celery provides a hydrating boost, especially during hot weather or after exercise, without adding extra calories. 3. Reduces Inflammation Celery contains antioxidants and polysaccharides, particularly flavonoids, that have anti-inflammatory properties. Chronic inflammation is associated with health issues like arthritis, heart disease, and certain cancers. How it helps: Regular consumption of celery may help reduce inflammation markers, potentially lowering the risk of chronic illnesses. 4. Promotes Heart Health Celery is high in potassium and magnesium, which are essential for maintaining healthy blood pressure levels. Additionally, the fiber in celery can help lower cholesterol levels. How it helps: By managing blood pressure and cholesterol, celery supports heart health and reduces the risk of cardiovascular disease.