Park City - here I come!

What an awesome day!!! Yes, it did take 2 hours to get to my final destination, which was KPCW Radio Studios in Park City, but well worth the trip. 

To begin with, you can always count on a surreal drive through Sardine Canyon in late September or early October - the Maples paint the hills with such rich hues - it's difficult not to stop and appreciate such a vivid canvas.  

I was first able to drop off a few books of my book, A Crack in the Night, at the King's English Bookstore in Salt Lake City. 

Then off to visit Babinski's Baby Shop at the Foothills Mall to share my upcoming book, Ruby Rose Comes to Town.  

http://kpcw.org/

Here's Dave Bullock, both an amazing storyteller, co-creator with Cathy Barker of the radio program, The Story Mine, & an awesome human being. 

The Story Mine is a 8-week program that will hit the airwaves on UPR beginning October 7th, as well as being globally streamed through kpcw.org.

As described by the creators of Story Mine, "Park City is famous as an Historical Mining District where many millions of dollars of minerals were mined from the mountains of the Wasatch Back." It is also home to Robert Redford's Sundance Film Festival every year. 

After the record button was turned off, I was fortunate to listen to a few of Dave's mining stories including his Tommy-Knocker tales. His father had introduced him to mining at the early age of 4 and Dave continued to work at the mines with his father for the next 30 years. He tells me that miners are a rare breed indeed. 

This man is a creative genius and quite the natural & entertaining teller. We do hope that he will publish his stories so that this rich historical, personal, local culture and folklore can be preserved.

You can see two of my published books in the forefront of this picture.

I do apologize for not carrying my camera around town, so if you're interested just google Park City, Utah & you'll see a plethora of pictures. 

I'll be sure to let you know when my stories are aired, until that time, I leave you in peace.

Before I leave, I must share with you a side note - I was on my way to Park City following my Google directions, when I began to get this feeling that I had traveled much too far. My directions said that I was to turn about 1/2 mile down the road & yet, I didn't see the street sign that was mentioned. I drove about 3 miles & then felt I must stop & get directions. 

I pulled over to a (I thought) random business area & looked around. At first, I saw an older man & watched him enter his car & drive away. Then I saw this nice-looking woman, so I approached her. After a brief exchange, she asked me if I was Marcy. It turned out that this was Cathy Barker, Dave Bullock's wife & co-producer of the Story Mine- how's that for perfect timing! After receiving better directions I headed another 3-4 miles into town. 

Marcy Hope Williams 

Eating Your Way to Health

Class Schedule *

Instructors: Rick & Marcy Hope Williams

(This was an 8-week community-class that a friend of mine & I gave at our local Rec Center Kitchen) 

Workshop Topics

Lifestyle Changes (diet, exercise, sleep & fresh air)

Benefits

Food Groups (not mixing, best times, proper digestion & water)

Aesthetic Atmosphere

Kitchen Basics (foods & processors)

Processed Foods (grains & animal products)

Alternative Foods

Body Cleansing

Minerals & Vitamins

Week #1 – Introduction

Rick & Marcy’s Personal Story

Alternative Food Products

Salmon (colored) Dip for vegetables – crackers – pitas

Week #2 – The Best Cheeseburger (meat-free) with Sesame Chips

Week #3  – Oriental Stir-Fry

Week #4 – Breakfast (Juicing – Smoothies – Muffins & Breads - Cereals – Omelets)

Week #5 – Veggie Wraps & Sandwiches

Week #6 – Steamed Veggies w/Couscous, Brewers Yeast & Braggs

Week #7 – Snacks & Appetizers (Nachos - Mock Kishka - Trail Mix)

Week #8 – Salads (Leafy – Pasta – Potato)

********************************************************

Kitchen Needs

(a great starter list)

Appliances

blender

mixer

food processor

garlic press

vegetable peeler

veg steamer (steel or bamboo)

salad shooter

grater

juicer 

Condiments

Bragg Aminos

brewers yeast

Nayonaise (original & Dijon) (egg-free mayo)

Natural mustard

Organic ketchup

Herbs/Spices (fresh or dried)

Hain sea salt

black pepper corns

Spike seasoning salt

parsley, basil, rosemary, thyme, celery salt, bay leaves,

chives, garlic, cayenne, chili powder, cinnamon

Salad Dressings

Annie’s Naturals (Goddess, & Shitake & Sesame Vinaigrette)

Seeds of Change Roasted Red Pepper Vinaigrette

Baking Needs

Ener-G Egg Replacer

extra virgin olive oil

canola oil

Humaine Harvest brown eggs (if using eggs)

Veg-A-Fed cage-free eggs

Wholesome Sweeteners – organic molasses & rice syrup, Maple syrup (100% pure), agave 

fructose (alternative to white sugar)

Sunspire vegan chocolate chips

Arrowhead or Bob’s Red Mills’ Pancake & Waffle mix

The Gluten-Free Pantry: French Bread, Pizza Mix &

Cake Mix

Dairy Alternatives

Earth Balance (buttery spread)

Shedd’s Willow Run soybean margarine

Imagine Rice Dream enriched vanilla, original, carob or 

   chocolate milk

soy milk

Silk Milk chocolate or vanilla

Almond milk

Coconut milk

WholeSoy & Co yogurt

Silk soy yogurt

Nancy’s soy vanilla yogurt

Tofutti sour cream

Tofutti cream cheese

Tofutti, Imagine or Soy- Delicious ice creams

Lisanatti Premium Soy-Sation cheeses (cheddar, mozzarella & swiss), (sliced or shredded)

Pepper Jack soy cheese

Almond or Rice Cheese

Meat Alternatives

Boca Burgers

Boca breakfast links

Loma Linda vegeburger (can) Yves veggie salami, pastrami, bologna & turkey slices

Yves Veggie Dogs

Yves Pizza Pepperoni

Soy rolls or Not Dogs

Yves Veggie Corn Dogs (they include egg whites)

Soups

Imagine Creamy: butternut squash, Portobello mushroom, sweet corn & potato leek (boxed)

Health Valley Zesty Black Bean with Rice (individual cartons)

(boxed are better than canned)

Tofu

White Wave Organic Firm

Mori-Nu Silken Tofu

Soy Deli – Baked Tofu

tempeh

Grains, Legumes & Beans

basmati rice

brown rice (short-grain & long-grain)

wild rice

lentils (red & green)

split peas (yellow & green)

rolled oats

couscous

whole wheat pastry flour

bran

garbanzo beans, black beans

kidney

Pastas

semolina

sesame

artichoke

spinach

tomato

Bread, Crackers, Chips

Prairie Grain Bread Co:

9 grain, wheat &/or honey

Volkers (Gardeners’ Market)

All Ezekiel 4:9 sprouted grain breads

Ezekiel 4:9 sprouted grain tortillas

Alvarado St Bakery sprouted wheat tortillas

Lundberg wild rice cakes & sesame tamari rice cakes

Quaker popcorn rice cakes

Ak-Mak crackers

Mexi-Snax sesame chips & tamari/sesame chips

Garden of Eatin’ chips chips

Sandwich Spreads

Maranatha: organic peanut butter & roasted tahini

almond &/or peanut butter – fresh ground

Sweets & Sodas

Bumblebar Bar – original & almond (made with sesame seeds)

Panda licorice – black or raspberry

power bars

Tiger milk bars (does contain fish)

Stretch Island fruit leathers

Joyva sesame crunch

Newman’s Own peanut butter cups

Newman-Os (original, mint & ginger) cookies

Fig Newmans – fat free bar

Health Valley root beer

Reeds Original ginger brew

Mori-Nu puddings: chocolate, banana & lemon creme

*So why am I sharing this with you now? I thought it might serve some of you out there - you never know when you might get inspired to teach a class. 

Perhaps I can spend some time breaking down these subjects & convey some interesting tips that I've picked up along my way, after all - this has been almost a 39 year journey...

From Eden's Kitchen

Peanut Butter Cookies with a Little Help from my Friends!

What an opportunity to teach!! 

Rather than having the girls watch how to prepare cookies, Eden gave the children simple steps & instructions to allow them the hands-on experience they need to become future chefs. Also, giving children the opportunity to do things themselves increases their knowledge, self-esteem & confidence. 

The children created the peanut butter cookies themselves except for using the hand-held mixer (the children were only 4 years old). 

These peanut-butter cookies were some of the most delicious cookies I've eaten. 



Basic Peanut Butter Cookies

1 cup margarine - softened

1 cup peanut butter (crunchy or smooth)

2 cups brown sugar (or replacement)

egg replacer for 2 eggs

2 1/2 cups whole wheat pastry flour

1 1/2 teaspoons baking soda

1 teaspoon baking powder

Optional: you can add a cup of chopped salted peanuts if you like.

Beat together with mixer: margarine, peanut butter & brown sugar until creamy. Add egg replacer.

In another bowl hand mix your dry ingredients.

Add slowly to wet ingredients.

Stir in extra chopped nuts if you like.

Use either a heaping tablespoon or up to 1/2 cup of batter for each cookie. 

Shape as desired.

Use flattened edge of fork to create crisscross design & even out batter & shape.

Space at least a few inches apart on cookie sheet.

Bake for about 14 minutes at 350 degrees.

Let cool on baking pan for 5 minutes, then transfer to racks for complete cool-down.

Can make up to 2 to 3 dozen cookies, depending on size preference. 

PIZZA - anyone?

And the Power of Selenium

For convenience sake, we purchased this dough from a local establishment - Jack's Wood-Fired Pizza. Jack uses an organic blend of wheat & pumpernickel flour from our local mills. For $1.00, we can make a 12" pizza, serving at least 2 adults. 

Pat the dough down & then use a rolling pin if you like to smooth out the consistency. 

We enjoy a variety of bell peppers - I would have purchased green too, but I couldn't find one at the market that looked great. Remember, it's all of those individual ingredients that create the end product that you are looking for. 

We used Baby Bella mushrooms, Muir Glen's Organic Portabello Mushroom pasta sauce & Santa Barbara Olive Co. California large pitted ripe olives (no chemical preservatives). 

If you have the time -  yes, make your own tomato/pasta sauce. There's nothing quite like the aroma of fresh tomatoes & Italian herbs simmering on your stove for half of a day! (Personal memory from my childhood - one of my best friends was Italian & oh, how her grandma could cook!)

Mushrooms are rich & plentiful in fiber & a good source for your B Vitamins including Vitamin B-5, commonly known as Pantothenic Acid. Pantothenic Acid, I was told by a pharmacist, doctor & others, acts like cortisone, helping to relieve joint pain associated from repetitive motion. Mushrooms are also a source of potassium, copper & selenium. 

*A special note on Selenium - Selenium is an important trace mineral that added to protein in our bodies helps to produce antioxidant enzymes.  

Eating a diet plentiful in vegetables and grains will provide an ample supply of this nutrient. However, if the soil is depleted of this trace mineral, then the food that is produced there will also be lacking. 

Most breads are usually supplemented with selenium, so most folks need not be concerned about meeting this daily requirement. 

In my case though, I had omitted bread from my diet. After a month's time, I began to have a very tinny/metal taste in my mouth. 

I met with a physician and told him my symptoms - he could find nothing wrong. 

This tinny taste in my mouth persisted, so my second thought was that I had perhaps lost part of a filling, so I met with my dentist - he found my teeth to be in good shape. 

My third avenue was to speak to a pharmacist. He led me to a nutritional book, which spoke of this symptom. 

I purchased some over-the-counter selenium from the health-food store, used as directed, & in no time, this tinny taste disappeared. And, by the way, I returned to eating bread!

Within this last year, I received a phone call from the receptionist at my dentist office - she had remembered my story. Evidently another patient had complained about the same symptom, so I was able to share with her the 'secret' of selenium!

I started slicing up cucumbers for the salad.

Topped unbaked crust with sauce. 

Ok - personally, next time, I will choose to pre-bake my crust - I just think it's tastier that way. 

Basil, bell-peppers & olives added (Eden had some green bell-peppers). 

Shredded Follow Your Heart Mozzarella (soy) cheese - yes it melts. :)

Pine nuts & slivers of onion

How about quartered hearts of artichokes? 

Slices of zucchini & topped with more shredded cheese. Bake in hot oven - 450 to 500 for less than 10 minutes. 

I tried baking on this stone & on a pizza pan that has hundreds of holes in it. Everyone actually preferred the pizza which was baked on the pizza pan. The holes allow for more aeration allowing for a crispier crust. 

Add a tossed salad with soaked sun-dried tomatoes & you've got dinner!

Looking for Ideas for a Vegetarian Meal?

Look no further...

From Eden's Kitchen:

Spaghetti squash anyone? I've seen much yellower squashes, in fact I usually purchase them smaller & in a more mellow-yellow shade, but Eden bought this at the Gardener's Market last Saturday - the vendor said it was the "1st of the season." 

Here's the interior view - you'll want to remove the seeds. You can always dry the seeds on a paper towel or plate & save them for replanting at a later time.

A closer look.

Place face down in about an inch of water & bake - I usually create a tent of tin foil to drape over the squash to prevent burning & it allows the squash to retain its moisture better. For years I've spread a tablespoon of margarine on the interior of both sides, but for the last 2 times I've baked this squash, I haven't. And you know what?  It still turns out perfectly yummy - so unnecessary calories. 

The squash takes about an hour at 400-425 degrees. You'll need to ck the tenderness of the meat of the squash about 40 minutes along. 

Here's a stir-fry beginning - organic extra firm tofu, garden green beans, sliced mushrooms & sesame seeds, sauted in a drizzle of extra-virgin olive oil on a medium to low heat. 

Ready to eat!

The spaghetti squash is towards the bottom of the plate. Now you see the reason for its name. If you gently remove a serving size from the shell of the squash with a fork, you'll get this strand-like texture, which is what you're aiming for.

This side-dish is delicious, nutritious & an attractive addition to your plate. Remember, any yellow or orange-colored food will be packed full of vitamins A & E - great for your skin! Squashes are usually a natural diuretic too.

The 1st time I remember having spaghetti squash was at a friend's house. My friend is quite the vegetarian cook & she actually used this spaghetti squash just as one would use spaghetti noodles. She cooked up her own pasta sauce, topped the serving of squash with the sauce & with garbanzo beans - it was superb - we'll have to make that one night for you/us.

The cucumbers have been prepared through the spiralizer - Eden says, "they taste better this way" - & much more attractive than your usual cucumber slices.

Here's another meal plated up. The cute button carrots are from the Gardener's Market & very sweet!

Hungry?

By the way, I finally tried Eden's popsicles from the earlier blog & they were sooooooooooooooooo good!  There's no added sweetener, but I guarantee that you'll be surprised how the natural sugars from the freshly squeezed carrot/strawberry blend will excite your taste buds & energize your body!

*One final note - personally, I never get tired of eating from a plant-based diet - never! There are just too many ways to prepare even one dish - you can change the seasonings, serve it hot or cold, or just replace an item or two on the menu & you'll have a completely different meal. You can easy google for vegan or vegetarian meals, to stimulate your creative foodie mind too.

**Besides, I've found that if I'm really looking to give my body the best nutrition possible, I can look no further than the plant kingdom. Garden-fresh & raw are our best choices, but a warm meal or soup on a cold winter day may be just the perfect choice.

I leave you in peace,

Marcy Hope Williams 

Utah's Pioneer Day

CELEBRATING THE RED, WHITE & BLUE

So why are our streets lined with flags this day you ask? On July 24th each year Utah celebrates our statehood. The displays of the American flag are set up as a fund-raiser by the Boy Scouts for special activities throughout the year, usually summer camps. To me, this is beautiful site. 

I've lived in Utah now for 24 years & had never previously thought, of all of the places all over the world I would be living, that I would be here in Utah, but sure enough, here I am. Utah has provided me with a safe and healthy environment to raise my children and I am thankful. 

Here's a bit of Utah history to get acquainted. According to Wikipedia & other sites, "this day commemorates the entry of Brigham Young and the first group of Mormon settlers into the Salt Lake City Valley." The pioneers were seeking a place of refuge for their religious freedom so they traveled westward from Illinois. Typically government buildings are closed and fireworks, parades & rodeos are abundant.

The Little Bloomsbury Foundation is head and led by Chinese fire-cracker, Dr. B. C. Sun. The organization stands for "Promoting Peace and Hope in an Uncertain World." Every year now, for 6 consecutive years, Brenda has organized an art show for the local schools and community out of her uniquely-styled gallery home here in Logan, Utah. The art show is centered by a special theme she chooses every year, always to engage her Foundations's goal of Promoting Peace and Hope in an Uncertain World.  

I participated in two of her art shows by submitting a new cover of my children's book, A Crack in the Night © for 2010 and a special poem and artwork I created for her show in 2011 based on my upcoming soon-to-be-released book, Ruby Rose Comes to Town ©. The event brings together creative individuals like non other. The structure you see above was created by high-school students as a tribute to one nation. Brenda told me the students worked on this project for a combined 600 hours. This work stands about 20 feet high.