Wednesday, May 08, 2019

A Great Alternative To Single Use Plastic Bags
Extend The Life Of Your Produce

These mesh bags are a great substitute for plastic bags!

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With Earth Day behind us, we've been reminded by countless media sources of the many ways we are hurting our planet. And despite knowing how the millions of tons of plastic are in our rivers, oceans, well - just everywhere, it's still often a necessary evil when we are in the grocery store with a fist full of green beans, to grab one of those little plastic bags that conveniently hang on a roll in the produce section.

I am a sucker for Instagram ads. Recently I saw a little video about these mesh bags that you could use to hold your produce instead of using single-use plastic bags. I immediately purchased a set and had to spread the word about this product. 

Although I'm sure if you look around, there are a number of similar products, but this one is a good one. It comes in a set of 12 bags in three different sizes.

BB Brotrade MPB12 Reusable mesh bags.

The set contains 3 large (17" x 12"), 6 medium (14" x 12") and 3 small (8" x 12") reusable produce bags. It's a nice selection of sizes able to fit large heads of lettuce down to a few bell peppers. 

The large size easily fits a big head of lettuce.

Besides being good to the planet, these bags keep the produce fresher, especially when storing vegetables that release moisture and get soggy and moldy in a plastic bag, like zucchini. The mesh allows the veggies to breathe and they seem to stay fresh longer. I especially love the way they store mushrooms!

Tips on Using 
* Wash the bags before using them. They have somewhat of a chemical odor that completely washes away after one good washing.

* Always keep them in your reusable grocery bags in the trunk of your car so you never forget bringing them to the store.

* They don't need to be washed after every use but after a few uses, it's a good idea to throw them back in the washer.

* Although they come in smaller quantities, I find that I easily use all 12 since I use them to store the vegetables in the refrigerator until they are used up. 

* The have weight to them so in order not to get charged for it, tell the checkout clerk to delete the TARE weight which is listed on each bag. I've never had a checkout clerk mind doing this or not understand what I meant.

The TARE weight is listed on each bag.

 The name of the bags is BB Brotrade MPB12 Reusable Mesh Produce Bags Premium (Set of 12 PCS).





Tuesday, April 23, 2019

Alternative Approaches For Treating Anxiety
Takeaways From The 2019 Integrative Mental Health Conference

2019 Integrative Mental Health Conferennce - San Francisco

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Treating Anxiety
40 million American adults suffer from anxiety disorders and many are taking a class of drugs known as benzodiazepines which include Xanax, Klonopin, Valium, and Ativan. These drugs are addictive and dangerous. There is a risk of respiratory depression that can cause overdose, especially when taken with opioids or alcohol. Discontinuing their use can cause severe withdrawal symptoms, such as seizures. Their usage can also lead to falls and cognitive decline. Most importantly, these drugs do not work in the long term. Studies have shown that after just 8 weeks, those on Xanax had worse anxiety than those who took a placebo. (Occasionally benzodiazepines are prescribed to treat depression, however research has shown that people with a predisposition to depression are likely to have increased levels of depression after using benzodiazepines.)

Besides benzodiazepines, certain SSRI anti-depressants such as Prozac, Zoloft, Paxil, Celexa, Lexapro, and others are used to treat anxiety but provide little benefit in relieving anxiety symptoms and come with their own side effects such as headache, nausea, agitation, weight gain and sexual problems. 

The poor efficacy and terrible side effects of these commonly prescribed drugs have not gone unnoticed by the medical professionals themselves. I attended the 2019 Integrative Mental Health Conference in San Francisco last week. There I sat with 900 frustrated psychiatrists and other mental health workers, all of whom feel that conventional medicine has let them and their patients down. This conference focused mainly on alternative methods on dealing with things such as anxiety, depression, epilepsy, Alzheimer's and more. Today I will share what I learned about anxiety. More to come on the others in future blog posts.

What is Anxiety?
Anxiety disorders are characterized by fear, excessive nervousness, apprehension, and worry that is out of proportion to the actual danger. OCD (obsessive-compulsive disorder), PTSD (post-traumatic stress disorder), panic disorder, and phobias are examples of anxiety disorders. Symptoms include:
* Nervousness
* Tension
* Panic
* A sense of doom
* Increased heart rate
* Fatique
* Sweating
* Trouble concentrating 

Victoria Maizes
Dr. Maizes is a Professor of Medicine, Family Medicine and Public Health at the University of Arizona Center for Integrative Medicine. Here are some things she said about anxiety.

Many anxiety symptoms actually can be a result of something else and must first be ruled out. For example, anxiety can actually be hypo-thyroid or hyperthyroidism. Or various heart ailments such as congestive heart failure, cardiac arrhythmias, or chronic obstructive pulmonary disease. These symptoms can also be a result from lead toxicity or pesticide exposure, or even vitamin B12 deficiency. 

Unexpected side effects from many medications also can cause anxiety symptoms like beta agonists, corticosteroids, thyroid hormones, oral contraceptives, ADHD drugs, or OTC medications that contain lots of caffeine. 

Many beverages like coffee, tea, soda, energy drinks, and other highly caffeinated drinks can cause symptoms that also mimic anxiety.

So it's important the these other things are ruled out before getting treated for anxiety. Unfortunately, many doctors will just quickly write out a prescription for their favorite benzodiazepine before ruling out the plethora of things that can cause similar symptoms.

What to do Besides Take Drugs?

Cognitive Behavioral Therapy (CBT)
People with anxiety tend to castrostrophize negative events and have a low tolerance for uncertainty. With CBT, a person is taught to use skills that encourage evidence-based thinking. For example, ask yourself, "how likely is the thing that I am worried about will actually happen?" For example, I have great anxiety about driving. I've been in 4 car accidents, even though I wasn't even driving in any of them. I visualize cars coming at me and hear crashing sounds. But I should ask myself how likely is it that this is really going to happen each time I get into a car? 

Lin-Manuel Miranda had wonderful advice when he said: 
"Your mind is yours alone. Do what it takes to make yourself comfy.
Draw the blinds, kick out unwelcome guests. Make it your home."

Physical Activity
One of the best ways to deal with anxiety is through exercise as it increases the availability of neurotransmitters such as serotonin and dopamine. Exercise also positively effects the body's main central stress response system called the hypothalamic pituitary adrenal axis (HPA.) 
Studies have shown reduction of stress from:
* Aerobic exercise (Zumba is my favorite)
* Yoga
* Tai Chi

Shinrin-Yoku (Forest Bathing)
Walking in nature is a proven way to reduce anxiety. Walking in nature reduces cortisol levels and lowers heart rate. What is remarkable is that as little as 5 minutes a day effectively reduces anxiety! 
Getting in touch with nature, in any way, is soothing. My daughter-in-law, Karina Aldredge, created the popular Instagram, Sacredelements which, through pictures and videos, reminds her 87,000+ followers to connect daily with the beauty that surrounds them.

Mindfulness
Meditation can help reduce anxiety. Basically, it is just paying attention, non-judgmentally, to the present moment. There are many types of meditations including Guided Imagery. There are many free guided imagery meditations available on the web and countless books, utube videos, DVDs and other sources of information on various meditative practices. You need to find one that works well for you.
     Zen Proverb
     "You should sit in meditation for 20 minutes every day 
     - unless you are too busy; then you should sit for an hour."

Relaxing Breath
Everyone should do this!! It's a simple breathing exercise that Dr. Weil taught me years ago and it's very effective for anxiety. This exercise tones your parasympathetic nervous system (which can slow your heart rate and lower your blood pressure after the sympathetic nervous system has activated the fight or flight response.)
This only takes 45 seconds and should be done twice a day.     
  
  * Place the tip of your tongue against the ridge on the roof of your mouth
  * Exhale completely through your mouth
  1. Inhale deeply through your nose to a count of 4
  2. Hold your breath for a count of 7
  3. Exhale through your mouth to a count of 8
  4. Repeat 1, 2, 3, for a total of 4 breaths

 Diet
Although Dr. Maizes didn't spend a lot of time on diet, here are some recommendations from her as well as other sources like the Mayo Clinic.
* It's important to keep your blood sugar stable so make sure your meals, especially breakfast, contain some protein.
* Eat complex carbohydrates like oatmeal, quinoa, whole-grain breads and cereals. Carbohydrates increase the amount of serotonin in your brain which can calm you. But stay away from simple carbs like sugary foods and drinks.
* Stay hydrated and drink lots of water. Dehydration can affect your mood.
* Limit alcohol. Although it can have an immediate calming effect, it can later make you edgy and interfere with your sleep.
* Limit or avoid caffeine. It can make you jittery and nervous and interfere with sleep.
* Check for food sensitivities. Certain foods or food additives can cause irritability or anxiety.
* Eat healthy, balanced meals that include fresh fruits, vegetables, high omega-3 foods such as salmon, and fermented foods for a healthy microbiome.

Sleep
Sleep is critical to our mental health. Dr. Maizes says, "No one can GO to sleep. One must LET GO to sleep." 
Of course she recommended the usual suspects: 
* Limit caffeine
* Reduce light exposure

Supplements and Herbs
Certain supplements show promise in helping anxiety, especially high dose vitamin B. Whereas omega-3 and inositol also show promise, the dosages in the study seem prohibitive to me. 

Kava Kava studies showed supplements of this herb helped with anxiety associated with menopause and with benzodiazepine withdrawal. It is available in tea for but do not pour water over the tea bag as it will deactivate the kava kava. 

Chamomile is another herb that can be enjoyed as a tea or capsule that helps with mild to moderate anxiety.

Vaporized lavender when used in aromatherapy generates the terpene linalool which can trigger a relaxing effect by directly stimulating olfactory sensory neurons.

Adaptogens are herbs used to help the body adapt to stress and make it more resilient. There were several mentioned that helped reduce anxiety:
* Rhodiola is widely used to alleviate anxiety, depression, and insomnia. 
* Ashwaganda
* Holy Basil
* Asian and American Ginseng
* Siberian Ginseng

Acupuncture
I am a big fan of acupuncture but it's important to find a skilled practitioner. Studies have shown acupuncture can have a substantial positive effect in reducing anxiety.








Monday, April 01, 2019

Another Wonderful Non-Dairy Milk Alternative
Unsweetened Ripple
Ripple Chia Pudding and Ripple Smoothie Recipes


Creamy, delicious, vegan and high in protein.

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Doug and I haven't had dairy milk in over 25 years. And in the past 25 years we've tried every non-dairy milk on the market - Rice milk, soy milk, almond milk, cashew milk, oat milk, hemp milk, coconut milk and probably a few more I can't recall. 

I must admit, I love soy milk. I even have a soy milk maker and used to make my own from organic soy beans. And I adored the soy yogurt I was able to make in my Instant Pot. But then I found that my thyroid was a bit sluggish and my naturopath told me to avoid soy since it's a goitrogen and can interfere with the absorption of thyroid hormone.

Other favorites were hemp milk, due to its omega-3 content, and almond milk, because of its taste and low calorie content. I also like to make my own almond milk, which is quite easy. 

Recently my friends Marcia and Bob introduced me to Ripple. I laughed when I heard the name because in the late 1960's, when I was in college, Ripple was a cheap, fortified wine that was very popular. I once had a Ripple party and we managed to line the entire perimeter of my small studio apartment with empty Ripple bottles - I don't remember much else about the party so I probably had my share.

Cheap Ripple wine, circa 1960-1970

Ripple Non-Dairy Milk
Ripple is made from peas. For me, it seems like it's the non-dairy milk most similar to the consistency and richness of soy milk. It's vegan, lactose free, nut free, soy free, and gluten free. Although it's not certified organic, it is GMO free. 

Here's what I love about it:
* It's creamy and delicious, not watery like some non-dairy milks
* It's dairy and lactose free
* It doesn't contain nuts, soy or gluten. Nuts aren't a problem for me but they are for several of my friends and now I don't have to worry about using this in a recipe
* It contains 8 g of plant protein per serving
* It even has 32mg of DHA omega 3
* The unsweetened has 0 sugar and 0 carbs
* It uses 98.5% less water than dairy milk and 96% less water than almond milk during manufacturing.

What I don't love about it:
* Although it's non-GMO, I wish it were organic. There's a big writeup in their FAQs that explains their reasoning.
* I don't love that it contains omega-6 rich sunflower oil as I try to avoid these inflammatory oils.
* Although some people like their non-dairy milk to have added calcium, I don't. A cup of Ripple contains 450mg of calcium per cup and no magnesium. This is an issue for me for three reasons: First, that's a LOT of calcium - I think people take too much of it. Second, calcium should be balanced 2:1 with magnesium and this is not. Third, if you are taking thyroid medication, you cannot take a calcium supplement for at least 4 hours. Since most people take their thyroid meds first thing in the morning, they will not be able to use Ripple or any other beverage that is heavily fortified with calcium in their morning smoothie or coffee. This is a bummer for me. 

All this said, I love this stuff. It makes an amazing smoothie (which I have in the afternoon) and a very creamy chia pudding.

Strawberry Banana Oatmeal Smoothie with Ripple
Vegan, Dairy and Gluten Free
[Makes 2 Servings]
Requires a high speed blender

Ingredients
1 1/2 cups cold Ripple unsweetened non-dairy milk
1 frozen banana
1/3 cup uncooked rolled oats
1 cup sliced strawberries
1 packet stevia

Directions
Place all the ingredients in a high speed blender and process until smooth. Serve immediately. 

Creamy strawberry banana oatmeal smoothie 
       
 *                    *                           *                        *

Chia Pudding with Ripple
Vegan, Dairy and Gluten Free
[Makes Six (1/2-Cup) Servings]
Requires a high speed blender and a 1-quart container

Allow 1 1/2 days for soaking and thickening

Ingredients
3 Medjool dates, pits removed
2 cups unsweetened Ripple non-dairy milk
1/4 teaspoon cinnamon or to taste
1 teaspoon vanilla or to taste
1 or 2 packets stevia
1/4 cup raw chia seeds

Directions
Coarsely chop the dates and soak in the milk for 2 hours.

Place the soaked dates, milk, cinnamon, vanilla and stevia in the blender. Blend until smooth.

Pour the blended liquid in a 1-quart container. Stir in the chia seeds. Stir vigorously for 1 minute. Let the mixture sit for another 15 minutes and stir again vigorously until the chia seeds are well blended and separated. You may need to do this again a few times as the chia seeds have a tendency to clump.

Cover the container and place in the refrigerator for at least 24 hours to allow the chia seeds to absorb the liquid. 

Serve alone or with fresh fruit. I love it with fresh strawberries or mango.

Delicious chia seed pudding with strawberries

Ripple comes in other flavors: Original, Vanilla, Unsweetened Vanilla, and Chocolate.
You can make the smoothie or the chia pudding using any of these flavors.


Monday, March 25, 2019

Beautiful, Exotic Romanesco
Easy To Roast

Romanesco is almost too beautiful to eat.

I Instagrammed this picture last week and several of my east coast relatives asked, "what the heck is that?" So I guess these gorgeous veggies aren't too common. Luckily, they are readily available in our local markets here in Sonoma county. Although people compare them mostly to cauliflower, their taste is far more delicate.

For some reason, I've recently become obsessed with this tasty vegetable and have been preparing them at least twice a week for the past month - always roasting them with a drizzle of olive oil and a sprinkling of spices. So simple, yet incredibly flavorful with just the right amount of crunch.

Here's how I prepare them (and although I say 4 servings, Doug and I polish off the entire head by ourselves.)

                *                       *                         *                       *

Roasted Romanesco
Vegan, Dairy and Gluten Free
[4 servings]

REQUIREMENTS
Shallow baking pan with parchment (parchment is optional and just helps with cleanup.)

INGREDIENTS
1 head Romanesco
1 1/2 tablespoons extra virgin olive oil
Salt, pepper and garlic powder to taste
Wedge of lemon (optional)

DIRECTIONS
Heat the oven to 400 degrees F. Line a shallow baking pan with parchment.

Break up the Romanesco into small pieces. Cut the larger pieces in half.
Place on the pan and drizzle with olive oil. Toss until the pieces are coated evenly with the oil. Then, sprinkle salt, pepper, and garlic powder to taste.
Roast in the oven for 30 to 35 minutes until browned and easily pierced with a fork. Stir midway through cooking.

Remove from the oven and squeeze the wedge of lemon over the roasted Romanesco and serve immediately.

Enjoy!!



Friday, November 30, 2018

Dehydrate Your Persimmons For Winter Storage

Dried persimmons make a great snack.

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Fuju Persimmons
We have two Fuju persimmon trees and this year both of them really produced. The thing I love about Fuju persimmons is that you can eat them firm, like an apple or pear. They aren't as good when they get too soft so when that happens, I dehydrate them. Dried persimmons make a wonderful snack.

You can see that we had way too many to eat.
And this is after  we gave lots of them away!
Dehydrating Persimmons
I like to peel mine but many people leave the skin on.
Place the peeled and sliced persimmons on the non-stick teflon dehydrator sheets. If you leave the skin on, you can just cut them horizontally in circles. I like mine peeled and cut into thin wedges as seen in the picture below.



Spread the persimmons on your dehydrator's teflon sheets on the trays. 
Place the trays in your dehydrator. 
We have a 5-tray Excalibur Dehydrator which we really like.



Dehydrating temperature will depend on what's important to you. If you want them to be "raw", and retain their living enzymes, you can dehydrate them at 115 degrees F. This will take 24 hours. You can cut the time if you raise the temperature to 125 or higher.

Dry at 115 to 125 until they are somewhat dry on top and start to pull up from the teflon sheets (about 10 hours). At that point, turn them over, remove the teflon sheets and place the persimmons directly on the mesh sheets. Dry another 10 to 12 hours until they are dry but still a bit pliable. 
Remove when dry but still a bit pliable.

Store in an airtight container.
Serve with an assortment of nuts when guests come. Or put this nut/fruit assortment in your kid's lunchbox or take to work as a midday snack!

A healthy snack.






Monday, November 12, 2018

Crustless Pumpkin Pie - Gluten and Dairy Free
Sweetened By Dates, No Sugar!
Make Fresh Pumpkin Puree In Your Instant Pot

Lighten up your Thanksgiving with only 135 calories of Yum.
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Guilt-Free Dessert
Having to give up gluten and dairy is really tough around the holidays, especially at dessert time. This recipe accommodates gluten-free, dairy-free, and sugar-free diets without compromising taste in the slightest. It does, however, contain eggs so it's not appropriate for your vegan guests. 

Besides being incredibly low in calories, (weighing in at only 135 calories per serving, less than half of traditional pumpkin pie), it's super easy to make. 

This recipe starts with home-grown pumpkin cooked in an instant pot, but you can also make it with a can of pumpkin.

We grew three types of pumpkins this year and lots of them (about 40 or more.)


We grew a few dozen Racer pumpkins (in the front) which are good for Halloween. Doug drove around with them in the back of his truck and gave them to the neighborhood kids.
This is a Jarrahdale pumpkin which makes great soup and pie

This is my favorite. It's a Musque de Provence. It's so beautiful.
 I also use this one for soup and pie.

Cook Fresh Pumpkin in your Instant Pot
When you use fresh pumpkin for your pies, the most important thing is to make sure it's not watery. So after cooking it, whether it be in your Instant Pot or steaming it on the stovetop, make sure it's well drained.

You're going to need 2 cups of mashed pumpkin, so start with a pumpkin big enough to do that - about 3 to 4 pounds. This will vary with the density of the pumpkin you are using. The pumpkins I use, pictured above, weigh over 10 pounds so I just cut out a wedge and save the rest for soup or more pie.

Peel and cube your pumpkin and put it in a steamer basket in your Instant Pot with a cup of water. Cook at high pressure for 5 minutes with a quick release. It should be fork tender. If not, continue to cook. 


Pumpkin in a steamer basket in the Instant Pot
Scoop the cooked pumpkin into a colander with fine holes. Let it drain until it's very dry. You can help it along by mashing it down gently with a fork or spoon.


Pumpkin draining in a colander over a bowl. 
When it stops draining, it's ready to use in the pie. Measure out 2 cups of mashed, drained pumpkin and set aside.

Roasting is Great Too!
You can easily roast your pumpkin by cutting it in half, putting it on a shallow roasting pan or on a baking sheet lined with parchment, and baking it at 375 degrees F until tender. I like to loosely tent it with aluminum foil. The time will vary with the size of the pumpkin but it cab take 1 to 2 hours or more. The advantage is that it results in a much drier pumpkin than one that is steamed but the disadvantage is the time it takes to cook. You will still have to drain it in a colander to remove any moisture.

Pumpkin Pie Spice
You can buy ready made pumpkin pie spice or make it with a combination of cinnamon, ground ginger, nutmeg, cloves and allspice. Different recipes call for different ratios of these spices and your personal tastes. I use:

5 teaspoons of cinnamon
2 teaspoons ginger
1/2 teaspoon nutmeg
1/4 teaspoons cloves
1/4 teaspoon of allspice

 Most recipes call for more nutmeg and less ginger but I like ginger much more than I like nutmeg. So change the ratios to suite your taste. Mix them all up and store in a spice jar in a cool, dark cabinet. It will last a long time.

         *                       *                          *                          * 

Crustless Pumpkin Pie
Gluten and Dairy Free
[makes 8 servings]

Requirements
Round, 10-inch pie pan
Blender

Ingredients
Non-dairy margarine to grease the pan
4 medjool dates*
1 (13.5 oz) can light coconut milk
1 (15 oz) can cooked pumpkin or 2 cups drained and mashed freshly cooked pumpkin
1/4 teaspoon of stevia powder, or to taste
4 pasture raised, organic eggs
1 tablespoon vanilla
1/3 cup gluten-free flour**
1/2 teaspoon salt
1 tablespoon pumpkin pie spice

* Dates can be replaced with 1/2 cup sugar, but dates are healthier and contain dietary fiber and other nutrients. 
** If you are not sensitive to gluten, you can substitute all-purpose flour

Directions
Preheat the oven to 375 degrees F. Grease a 10-inch pie pan and set aside.

Pit the dates and coarsely chop. Pour the coconut milk in a small bowl with the chopped dates and let soak until they soften. If the dates are soft and fresh, this won't take long. If they are hard, it may take several hours. 

Place the coconut milk and soaked dates in a blender and blend until well incorporated.

Add the remaining ingredients and process until smooth, about 20 seconds.

Pour into the prepared pan. Gently tap the pan on the counter to remove air bubbles.

Bake in the preheated oven for 45 to 50 minutes or until the pie barely jiggles in the middle, is set all the way through, and is brown around the edges.

Remove from the oven (test with a toothpick which should come out clean), and place on a wire rack until cooled completely. Place in the refrigerator to chill before serving.

Serve as is or with a tiny scoop of non-dairy vanilla ice cream.

Nutrition
Per serving: 135 calories, 6 g fat, 3 g saturated fat, 4 g protein, 18 g carbohydrates, 2 g dietary fiber, and 183 mg sodium.










Saturday, October 20, 2018

Instant Pot Oatmeal That Tastes Like Apple Pie
Vegan and Gluten Free

This yummy oatmeal takes little effort in your Instant Pot.

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Gluten-Free Cool Weather Breakfast
When the temperature drops, my desire for cold smoothies wanes and I want a nice warm breakfast. I actually prefer eating a more lunch-like meal in the morning, such as a sweet potato and greens or a quinoa bowl. But when we are in a hurry and want something soothing, we turn to oatmeal. 

This is one of our favorite ways to make Instant Pot oatmeal - especially in the fall when we still have a refrigerator packed with apples from our Fuji apple tree. And it's pretty perfect for our dairy and gluten-free diet.

For seasoning, we use Penzeys Apple Pie Spice mix, which is a blend of China cassia cinnamon, Korintje cassia cinnamon, nutmeg, mace, and cloves, but you can just use whatever cinnamon you have with a pinch of nutmeg (and if you have ground mace and cloves, you can put a tiny bit of that in too.)

We use this blend in muffins, crisps, on French toast, and more.

Oatmeal is naturally gluten free but often the oats are contaminated during transportation or in the processing plant. For most people who may be somewhat gluten sensitive, it might be ok to just buy regular rolled oats. But if you are highly sensitive to gluten, or have Celiac disease, you should buy certified gluten free oats. We buy Bob'a Redmill Organic Gluten Free Old Fashioned Rolled Oats



           *                     *                     *                       *

Instant Pot Oatmeal with Fresh Apples and Cinnamon Spice
Vegan, Gluten and Dairy Free
[makes 4 servings]

Ingredients
1 1/2 cups gluten free rolled oats
3 3/4 cups water
1 tablespoon vanilla
1 teaspoon Pensey's apple pie spice
1 packet stevia
2 cups roughly chopped, peeled apples
1/4 teaspoon salt

Directions
Place all ingredients in the Instant Pot and stir to mix.
Secure the lid, making sure the vent is closed. Press "Manual" and set for 4 minutes at high pressure. When done, press "Off" and let the pressure release naturally.

Remove the lid carefully, stir well and serve.

After the pressure comes down, it will look like this.
Stir well before serving.



Nutrition
Per serving: 141 calories, 2 g total fat, 34 mg omega-3 and 685 mg omega-6 fatty acids, 0 g saturated fat, 0 g cholesterol, 4 g protein, 28 g carbohydrates, 4 g dietary fiber and 147 mg sodium.