As I make food for the day in the kitchen, and in the last decade and a half, this has generally involved cooking, I ponder.... I was such a motivated raw and living fooder in the early nineties.... what is the process of believing so strongly in a lifestyle and yet going back to one that is less ideal...?
As I munch some fruit for breakfast (raw) and notice the incredible sweetness and richness, I feel light and energized. For my whole life, I have always preferred eating fruit in the raw state. Cooked fruit seemed diminished, less than.... What I felt intuitively was confirmed, when I read Fit For Life by Harvey and Marilyn Diamond http://www.amazon.com/Fit-Life-Harvey-Diamond/dp/0446553646/ref=sr_1_1?ie=UTF8&qid=1341078451&sr=8-1&keywords=fit+for+life+harvey+diamond back in the eighties. This was truly my introduction to the effect of what we eat and when on our body. Basically this book contained the principles of natural hygiene, perhaps watered down or made more simple. In a nutshell, food combining for maximum digestion (though I have had trouble finding "hard science" to back it up, it always felt right on to me.... ) is the theme.
According to Harvey and Marilyn Diamond, eat fruit on an empty stomach, and only eat fruit before noon.... Complex food (ie meat or dairy or beans or grains or seeds or nuts) may be eaten, one category at a time with vegetables, and then wait for 3 hours before eating a different complex food. And presented in this book is the fascinating concept that the planet is mostly made up of water and so too are our bodies, so that to properly nourish (and cleanse on a regular basis) our bodies, most of what we eat should contain that much water - hence not be cooked because the cooking process takes away some of that water, changing the way it affects us. This made sense and when I began eating this way, it felt profound. I felt lighter and had more energy... I feel best when I follow this.
The fact that many raw and living foods recipes do not follow the principles of food combining (as they mix fruit and vegetables) troubles my sensibilities, based on my experience with food combining. That likely started my gravitation away. And as compared to nowadays when the raw and living foods movement is growing in leaps and bounds and you can find raw restaurants "sprouting" up all over, then in the nineties, we were a smaller group of "devotees". It was frustrating to go back to visit family or friends (not in the lifestyle) and struggle to find food that would satiate me. If one more waitress (or host) handed me an iceberg lettuce salad with a few pieces of tomato, in lieu of what the others were dining upon, I thought I might just start shouting, "Could you feel full after this?"
And I was young and working full time. So sometimes I did not prepare food ahead of time. I would eat a half a melon for lunch. But I would be hungry a couple of hours later, with no opportunity to eat. So soon I was making "allowances," eating the sprouted manna breads, sold in the natural food stores in which I was working, along with my otherwise mostly raw diet... http://www.mannaorganicbakery.com/new_manna/ver.php/mod/catalogo/categoria/14/Sprouted%20Breads%20by%20the%20Case. I have not eaten these in a while.... Yummy Cinnamon Date... and now they have a Fig Fennel Flax and Banana Walnut Hemp! I notice you can even order them on line..... They are not truly raw, but are often considered "transitional food," cooked at a lower temperature, with no added sugar or oil and utilizing sprouted grains. Nor were my favorite varieties "good food combining," but oh so delicious, as the ones with fruit tasted like muffins to me, the girl who no longer ate baked treats! I was a bit of a child in a candy store, having consciously deprived myself for quite some time....And then the cooked food came back.... Slowly at first and then the list of allowed foods kept expanding. so many foods I had not eaten for so long. So I am sure I enjoyed myself....
However I have to say, as I am cooking and I munch a raw piece of carrot before tossing the others into the steamer, I like how it feels. I feel light and bright.... A few minutes later, out come the sweet potatoes, piping hot.... And they are delicious, but I notice a heavier sensation. The raw foods feel like they heighten my senses... The cooked food feels heavier and I feel a bit less alert.... Hmmmmm... Food for thought....
So I would say "It boils down to..." how do you feel when you eat ___? Do you feel more alive and awake or more dense and ready for a nap? Now don't get me wrong, I do love how it feels to sleep, but that need and feeling should not be brought on by eating.... I think the ideal diet utilizes proper food combining, so separating fruits and vegetables is certainly best, but if mixing them together in recipes does not make you gassy or feel unwell, and you enjoy the unique flavors created by the mix.... then perhaps for you it is fine. We are all individuals. Ann Wigmore's teachings in the nineties focused on blending food (with rejuvelac), as she felt people, especially those who were ill, were not properly chewing their food and if food is not properly broken down in the mouth, we likely don't get all the nutrition from them. But if you are well and chewing properly, then certainly eating whole foods according to your need and instinct is likely fine and the natural way.
But as Dr. Ann titled one of her earlier books, "Be Your Own Doctor". No one else is inside and experiencing what you are. Don't allow another who claims to know better override your intuition and senses. Hear your body. And as Hippocrates once said, "Let Food Be Your Medicine."
Saturday, June 30, 2012
Friday, June 29, 2012
Who was Dr. Ann Wigmore and What Is Rejuvelac?
Ann Wigmore, known to many as the mother or grandmother of "Living Foods" or the raw food movement in general, died in a fire in her health institute in Boston, MA, in February of 1994. I had the fabulous experience of working in her health institute in Boston for roughly 2 years, prior to her death, and am grateful for all I learned there. So much of what I have shared and will be sharing this week, I dedicate to her.
Dr. Ann (she had the title bestowed upon her of naturopath, before there were actual schools of naturopathy, in honor of her work in the area of natural healing) was born in Lithuania and learned, during the war from a woman that she referred to as her grandmother, of the healing powers of wheatgrass, both internally and externally. A large part of the healing program that Ann taught over the years was based upon this learning. The fiber of wheatgrass is not readily digestible by us, as opposed to cows whose digestive tracts can handle such, so wheatgrass may be chewed and the pulp spat out, much like used up chewing gum, or it may be juiced in a juicer designed for that purpose. It is best to drink or chew on an empty stomach, approximately 15-30 or more minutes prior to eating, or when the stomach has fully emptied from any previous meal.
Dr. Ann returned to the roots she had learned at an early age in Lithuania, when she was diagnosed with colon cancer around the age of 50. That is when she learned more about and began teaching the healing benefits of eating food that had not been heated and began consuming a diet full of uncooked vegetables, fruits, greens, and sprouted beans, grains, seeds, and nuts. She also began creating naturally fermented foods, notably "rejuvelac" and "veggie-kraut." You can read more about her life, in her autobiography, Why Suffer. You will find it available on-line and I just found a link on Amazon.com http://www.amazon.com/Why-Suffer-Overcame-Illness-Naturally/dp/0895292866/ref=sr_1_1?s=books&ie=UTF8&qid=1341005636&sr=1-
In the years since the fire in Boston, much has changed. The house was so badly burned, The Ann Wigmore Foundation relocated to New Mexico, where they currently offer classes, as mentioned in yesterday's blog. You can learn more about their classes and activities at http://www.wigmore.org/
The Ann Wigmore Institute in Puerto Rico has continued their classes in the years since Ann's death as well. They are located ocean front in Aguada, Puerto Rico and I am told that they are offering a summer discount of 25% off the class sessions in July and August....so if you have some time on your hands, a bit of expendable income, and the desire to learn the program that was originated and designed around Ann's teachings, consider a trip to New Mexico or Puerto Rico sometime soon.
I recently chatted with a staff person from Puerto Rico's Institute and the Director of the Foundation in New Mexico and was pleased to see, though some of the recipes and ways of doing things have changed in time, it appears much has been done to carry on Ann's work in her absence, which is now going on more than 18 years (since her death). Though many have begun Institutes that teach different versions of raw or living foods lifestyles, and some have names that deceptively imply they are "the original thing", the only two that were overseen and directed by Ann, until her death, are these two. So if you want to get the information, consider getting it from the closest there is to the source!
So, as once again, this blog post is getting a bit long, as promised, one recipe for today, back from the early nineties - Rejuvelac! Well so as not to repeat, check out yesterday's post on sprouting, if you do not recall the instructions.
*To make Rejuvelac, we sprouted wheat (soft pastry or kamut taste the most delicious). We would rinse the sprouted wheat berries that had tails generally about 1 - 1 1/2 times the length of the wheat berries, and after rinsing well, would place them in stainless steel or glass containers, filled about 1/3 of the way with wheat berries and somewhere between double and twice the amount of sprouted wheat berries, we would add water (again good drinking quality) and then cover with some breathable material, ie cheesecloth and secure with a rubber band. We would let the water sit on the berries approximately 48 hours, but might taste a bit sooner, at 36 or so hours. When the taste was a bit lemony, not quite fizzy, it was ready. We would pour the liquid off, through something that could strain it, such as a stainless steel strainer, and if it is not to be used right away, put in glass jar and refrigerate, and then put the berries back in the container and add more water and let sit 24 hours, again covering the container with a breathable material. Then we would again strain and could do one more time, more water, same deal. After the last batch, some would dispose of the wheatberries (but in Boston, we would cross the street from our Commonwealth Avenue house (4 story brownstone at the corner of Exeter and Comm. Ave) and bring the berries to the park that runs down Commonwealth Avenue, scattering the berries for the birds - we must have been a sight, in the middle of the Back Bay of Boston....)
And so there you have it for today. The famous Rejuvelac. Nowadays, I have learned both the Foundation in New Mexico and The Institute in Puerto Rico are utilizing sprouted quinoa as one means of making rejuvelac, actually no longer using the sprouted wheat version... I was fascinated and will have to try sprouting quinoa and perhaps try this new version. So much changes in twenty years, but so too, the desire to heal and help others to heal is still very much alive in New Mexico and Puerto Rico. So Kudos to all of you working so hard to keep Ann's mission alive. And thank you to those who I spoke to, that shared more about the current offerings and opportunities still very much alive at Dr. Ann's two locals!
Thursday, June 28, 2012
The Joys of Sprouting!
As I mentioned yesterday, I am going to share some of my favorite recipes from my days at The Ann Wigmore Foundation. However, today's post is mostly about how to sprout beans and grains, and then I have given you my own recipe for a delicious sprout salad. Tomorrow, I will discuss recipes that were used back in the early 1990s, at The Ann Wigmore Foundation. Since the fire and Ann's death, much may have changed, but then again, perhaps not..... So to get started, lets speak about sprouting.
Sprouting, or germinating grains, beans, seeds, and nuts are a core part of the raw and living foods diets. So lets start with wheat.
* You may choose to sprout kamut (ancient Egyptian wheat), hard red winter wheat berries, soft pastry, wheat, spelt, or other close relatives, such as rye. The main thing is you need whole "berries" as only the whole seed, raw and untreated, will sprout.
* You will need a sprouting jar with sprouting lid or sprouting bag, which is often sold in natural food markets and certainly available from many companies on-line,
* Now you need to rinse and remove broken seeds or any other debris and then if using a jar, fill the jar with 1/4-1/3 rinsed seed and the rest drinking quality water (ideally good (clean) well water, filtered, or spring water - distilled water or water devoid of minerals will not assist the seeds in properly growing).
* The wheat berries (or which ever you choose) should soak 6-8 hours. If using a sprouting bag, you may soak the seeds in a glass, ceramic, or metal bowl and then transfer or soak in a bowl, while the rinsed seeds are already in the sprouting bag.
* After 6-8 hours you pour off the soaking water, rinse the seeds and drain the liquid and either hang your sprouting bag or put your sprouting jar with lid screwed on, at a 45 degree angle (a part of a dish drainer that hangs over the sink would be fine (with the sprouting jar lid facing downward at the 45 degree angle, to allow proper drainage or have the sprouting bag hang over the sink or something to catch the dripping water.
*Sprouts are then rinsed twice a day, or more if very hot, as you don't want them to dry out - they are growing plants - until they have grown a small tail (generally about 1-1 1/2 times the length of the berry. Lentils and mung beans (though the mung beans will not look anything like those in the store, as those are grown with pressure, in a different manner) may be sprouted in the same way, and one can also make a sprouting mix in a jar with a combination of the above mentioned grains and beans.
*Once the tails are about the same length of the seed, refrigerate and rinse and drain once daily, utilizing within a couple of days, ideally, as they will continue to grow, and sprouts, as they grow, change in flavor and may not be ideal for consumption as they become plants, so eat before the beans have tails that are long and leaves beginning to form. The grains will start to taste grassy and our bodies can't properly digest the fiber in wheat grass (that is why it is juiced and not blended into drinks).
Well once again, this post is getting long, so I will give more recipes using sprouts tomorrow.... But a simple way to use a mix is as follows:
I suggest sprouting a blend of kamut and rye berries, lentils and mung beans.
Add a couple of handfuls (or more as desired) to a bed of mixed raw greens, such as mesclun or your preferred combination. Add some pieces of raw dulse, cut or torn into small pieces, some unrefined cold pressed oil, such as flax or hemp, the juice of half a lemon, and a sprinkle of kelp powder for added salt if you prefer (Dulse and Kelp powder are available from Maine Sea Coast Vegetables https://www.seaveg.com/shop/. This is a wonderful, really raw summer dish. You can add any of your favorite fresh herbs, perhaps a dollop of raw sauerkraut or slices of raw pickles (my favorite brand is Real Pickles http://www.realpickles.com / Stop here if you want totally raw!
If you want a bit of a less raw addition, I love adding nutritional yeast http://www.nowfoods.com/Supplements/Products-by-Category/Brewers-Yeast-Nutritional-Yeast/M003476.htm for a delicious "cheezy" flavor and the B vitamins, zinc, and protein contained within, and lecithin for an added nutty flavor and some "brain power"- good source of choline! http://www.nowfoods.com/Supplements/Products-by-Category/Mental-Fitness-Sleep-Mood-Support/Lecithin/M013834.htm,
You can also get a fabulous unpasteurized, naturally fermented soy sauce, available at most Whole Foods Markets, as well as other natural food stores Ohsawa brand Nama Shoyu https://shop.goldminenaturalfoods.com/OHSAWA-ORGANIC-NAMA-SHOYU-32-OZ/productinfo/0501-1032 and that adds a delicious touch of saltiness!
And one final add on for the hearty folks is some spirulina - a type of algae touted for its health benefits for years, when mixed in with the nutritional yeast and lecithin, as well as the rest of the salad, you hardly taste the flavor and it actually adds both nutrition and a unique flavor to the dish! If you try it I hope you love it. Back in the day, I used to share my lunch salad (including the spirulina) with a 16 year girl that worked with me in a natural market. She ate nothing natural, but loved my salad!
Sprouting, or germinating grains, beans, seeds, and nuts are a core part of the raw and living foods diets. So lets start with wheat.
* You may choose to sprout kamut (ancient Egyptian wheat), hard red winter wheat berries, soft pastry, wheat, spelt, or other close relatives, such as rye. The main thing is you need whole "berries" as only the whole seed, raw and untreated, will sprout.
* You will need a sprouting jar with sprouting lid or sprouting bag, which is often sold in natural food markets and certainly available from many companies on-line,
* Now you need to rinse and remove broken seeds or any other debris and then if using a jar, fill the jar with 1/4-1/3 rinsed seed and the rest drinking quality water (ideally good (clean) well water, filtered, or spring water - distilled water or water devoid of minerals will not assist the seeds in properly growing).
* The wheat berries (or which ever you choose) should soak 6-8 hours. If using a sprouting bag, you may soak the seeds in a glass, ceramic, or metal bowl and then transfer or soak in a bowl, while the rinsed seeds are already in the sprouting bag.
* After 6-8 hours you pour off the soaking water, rinse the seeds and drain the liquid and either hang your sprouting bag or put your sprouting jar with lid screwed on, at a 45 degree angle (a part of a dish drainer that hangs over the sink would be fine (with the sprouting jar lid facing downward at the 45 degree angle, to allow proper drainage or have the sprouting bag hang over the sink or something to catch the dripping water.
*Sprouts are then rinsed twice a day, or more if very hot, as you don't want them to dry out - they are growing plants - until they have grown a small tail (generally about 1-1 1/2 times the length of the berry. Lentils and mung beans (though the mung beans will not look anything like those in the store, as those are grown with pressure, in a different manner) may be sprouted in the same way, and one can also make a sprouting mix in a jar with a combination of the above mentioned grains and beans.
*Once the tails are about the same length of the seed, refrigerate and rinse and drain once daily, utilizing within a couple of days, ideally, as they will continue to grow, and sprouts, as they grow, change in flavor and may not be ideal for consumption as they become plants, so eat before the beans have tails that are long and leaves beginning to form. The grains will start to taste grassy and our bodies can't properly digest the fiber in wheat grass (that is why it is juiced and not blended into drinks).
Well once again, this post is getting long, so I will give more recipes using sprouts tomorrow.... But a simple way to use a mix is as follows:
I suggest sprouting a blend of kamut and rye berries, lentils and mung beans.
Add a couple of handfuls (or more as desired) to a bed of mixed raw greens, such as mesclun or your preferred combination. Add some pieces of raw dulse, cut or torn into small pieces, some unrefined cold pressed oil, such as flax or hemp, the juice of half a lemon, and a sprinkle of kelp powder for added salt if you prefer (Dulse and Kelp powder are available from Maine Sea Coast Vegetables https://www.seaveg.com/shop/. This is a wonderful, really raw summer dish. You can add any of your favorite fresh herbs, perhaps a dollop of raw sauerkraut or slices of raw pickles (my favorite brand is Real Pickles http://www.realpickles.com / Stop here if you want totally raw!
If you want a bit of a less raw addition, I love adding nutritional yeast http://www.nowfoods.com/Supplements/Products-by-Category/Brewers-Yeast-Nutritional-Yeast/M003476.htm for a delicious "cheezy" flavor and the B vitamins, zinc, and protein contained within, and lecithin for an added nutty flavor and some "brain power"- good source of choline! http://www.nowfoods.com/Supplements/Products-by-Category/Mental-Fitness-Sleep-Mood-Support/Lecithin/M013834.htm,
You can also get a fabulous unpasteurized, naturally fermented soy sauce, available at most Whole Foods Markets, as well as other natural food stores Ohsawa brand Nama Shoyu https://shop.goldminenaturalfoods.com/OHSAWA-ORGANIC-NAMA-SHOYU-32-OZ/productinfo/0501-1032 and that adds a delicious touch of saltiness!
And one final add on for the hearty folks is some spirulina - a type of algae touted for its health benefits for years, when mixed in with the nutritional yeast and lecithin, as well as the rest of the salad, you hardly taste the flavor and it actually adds both nutrition and a unique flavor to the dish! If you try it I hope you love it. Back in the day, I used to share my lunch salad (including the spirulina) with a 16 year girl that worked with me in a natural market. She ate nothing natural, but loved my salad!
Wednesday, June 27, 2012
Raw and "Living Food"
I learned about the Raw and Living Food Movements in the early nineties. I was living in San Francisco at the time and had gone to an Expo which featured natural and holistic products and services. This is where I came across the teachings of Ann Wigmore and "Living Foods." I began to incorporate more and more raw food into my diet at that time. The basic teachings describe "Life force" and enzymes present in food that has not been heated (at least not above 110 degrees Fahrenheit). At the time, I suffered from extreme acne, for which western medical doctors had been prescribing me antibiotics for several years, with little noticeable improvement. By that point, I had stopped the antibiotics and was certainly open to dietary change. I joined a support group in San Francisco, at that time (1991) called The San Francisco Living Foods Support Group, which held monthly raw potlucks. I just googled them and was pleased to see they are still in existence, with a new name and if you are in the San Francisco Bay area, you can find them on-line at http://www.living-foods.com/sflife/. At that time, I was introduced to Ann Wigmore's older books and began reading The Sprouting Book. Fascinated by what I was reading, and after learning that The Ann Wigmore Foundation (previously known as Hippocrates Health Institute) was in Boston, Massachusetts, I made plans to come east to attend a two week training. I was 24 years old and I consider this a turning point in my life.
After the two week course ended, I stayed on, joining the staff for about 9 months, continuing my learning and gaining more experience with "The Living Food Lifestyle." I left the Foundation for some time and returned again in 1992, staying on as staff for about one year, this time teaching classes and for part of my time, running the kitchen. So my knowledge base broadened. Unfortunately, a bit more than a month after I left the Foundation, in February of 1994, there was a fire at the Foundation, which took the life of Ann Wigmore, the founder and mentor. The manager at the time relocated The Ann Wigmore Foundation to San Fidel, New Mexico. Just recently I googled The Ann Wimore Foundation and they are still teaching classes there! If you are interested, they are on-line at http://www.wigmore.org/. And still in existence, though I have yet to visit, is The Ann Wigmore Institute, in Puerto Rico. You can check out their website at http://annwigmore.org/. Of course, after the death of the founder, it is unclear without visiting, how things may have changed over the years in the teachings, as there is no longer the one who created the movement there to say, "No, do it this way...." Perhaps one day I will visit and see......
But I am advised blogs that are too long do not get read, so I must conclude soon and tell you more specifics about eating more raw and living food tomorrow. But in a nut shell, so to speak, the foods consumed are plant based with the exception for some of raw honey. Fruits and vegetables are used raw, at times incorporated into smoothies or raw soups, and beans and grains are sprouted prior to consumption. Seeds and nuts are generally soaked and rinsed prior to eating or use. Want to know why? And learn more, plus some recipes from "The Good Ol' Days?" Check back tomorrow, when I will share some of my favorite memorized recipes, that 21 years have still not erased..... Until then I wish you a glorious day!
After the two week course ended, I stayed on, joining the staff for about 9 months, continuing my learning and gaining more experience with "The Living Food Lifestyle." I left the Foundation for some time and returned again in 1992, staying on as staff for about one year, this time teaching classes and for part of my time, running the kitchen. So my knowledge base broadened. Unfortunately, a bit more than a month after I left the Foundation, in February of 1994, there was a fire at the Foundation, which took the life of Ann Wigmore, the founder and mentor. The manager at the time relocated The Ann Wigmore Foundation to San Fidel, New Mexico. Just recently I googled The Ann Wimore Foundation and they are still teaching classes there! If you are interested, they are on-line at http://www.wigmore.org/. And still in existence, though I have yet to visit, is The Ann Wigmore Institute, in Puerto Rico. You can check out their website at http://annwigmore.org/. Of course, after the death of the founder, it is unclear without visiting, how things may have changed over the years in the teachings, as there is no longer the one who created the movement there to say, "No, do it this way...." Perhaps one day I will visit and see......
But I am advised blogs that are too long do not get read, so I must conclude soon and tell you more specifics about eating more raw and living food tomorrow. But in a nut shell, so to speak, the foods consumed are plant based with the exception for some of raw honey. Fruits and vegetables are used raw, at times incorporated into smoothies or raw soups, and beans and grains are sprouted prior to consumption. Seeds and nuts are generally soaked and rinsed prior to eating or use. Want to know why? And learn more, plus some recipes from "The Good Ol' Days?" Check back tomorrow, when I will share some of my favorite memorized recipes, that 21 years have still not erased..... Until then I wish you a glorious day!
Tuesday, June 26, 2012
Genetically Modified Food is Out There
Genetically modified food also referred to as genetically modified organisms, have had genes or traits from other organisms introduced into their DNA. The most commonly known genetically engineered crops are canola oil, corn, soy, and cotton Less commonly known foods that are now very commonly grown from genetically modified seed are sugar beets and Hawaiian papaya. And there are others, but, in the United States, unlike some countries, it is not mandatory to label foods as genetically modified. Wikipedia has a good entry with a lot of useful information, including the modifications found in particular plants. You can check this out at http://en.wikipedia.org/wiki/Genetically_modified_food. You can see what the US government has to say about genetically modified organisms and the issues involved at http://www.ornl.gov/sci/techresources/Human_Genome/elsi/gmfood.shtml.
A lot of the challenges regarding genetically engineered foods have to do with the unknowns. What effect will raising humans (or animals) on genetically grown food have in a few decades? Genetically engineered food first entered the marketplace in 1996, so currently, people have only been consuming such food for about 15 years. What long range effect may it have on the environment? The risk of cross-pollination spreading the genetically engineered "super plants" is very real. What are and could be the effects of genetic modification of plants on the land in which they grow? The organisms that normally live in the soil? Anyone that grows plants knows that besides sun and water, plants need to grow in rich, healthy soil, that is teeming with life, not just that of the plants. When we introduce changes at a genetic level, there most likely is a domino effect, and the long term effects could be catastrophic.
What can we do now? Unfortunately, the plants are already out there, growing, being purchased, often unwittingly by consumers. We can start by saying "No to GMOs." Purchase organically grown food - part of the current organic standards does not allow genetically engineered food to be labeled as organically grown. When purchasing products which contain some inorganically grown ingredients, look for the No GMOs or non GMO label, which some companies opt to use, to show that they have determined their products are free of GMO ingredients. And get involved! Look for organizations that are spreading the word on the dangers of genetically modified foods, in your area. The group that first introduced me to the issues was The Mothers for Natural Law. You can read a bit about them and the group now carrying on the work they started at http://www.safe-food.org/-campaign/about.html. But no worries... Remember knowledge is power. Do your best and then call it a day. Until tomorrow....
A lot of the challenges regarding genetically engineered foods have to do with the unknowns. What effect will raising humans (or animals) on genetically grown food have in a few decades? Genetically engineered food first entered the marketplace in 1996, so currently, people have only been consuming such food for about 15 years. What long range effect may it have on the environment? The risk of cross-pollination spreading the genetically engineered "super plants" is very real. What are and could be the effects of genetic modification of plants on the land in which they grow? The organisms that normally live in the soil? Anyone that grows plants knows that besides sun and water, plants need to grow in rich, healthy soil, that is teeming with life, not just that of the plants. When we introduce changes at a genetic level, there most likely is a domino effect, and the long term effects could be catastrophic.
What can we do now? Unfortunately, the plants are already out there, growing, being purchased, often unwittingly by consumers. We can start by saying "No to GMOs." Purchase organically grown food - part of the current organic standards does not allow genetically engineered food to be labeled as organically grown. When purchasing products which contain some inorganically grown ingredients, look for the No GMOs or non GMO label, which some companies opt to use, to show that they have determined their products are free of GMO ingredients. And get involved! Look for organizations that are spreading the word on the dangers of genetically modified foods, in your area. The group that first introduced me to the issues was The Mothers for Natural Law. You can read a bit about them and the group now carrying on the work they started at http://www.safe-food.org/-campaign/about.html. But no worries... Remember knowledge is power. Do your best and then call it a day. Until tomorrow....
Monday, June 25, 2012
Another way to Utilize Beans on a Hot Summer's Day
Grab your favorite tortillas or wraps and lets get started! I like wraps with the simplest ingredients - Whole Foods Market sells a very basic organic corn tortilla under its 365 organic label.... Now that gets me thinking, if you want to be more holistic, consider learning to make your own. I found a link for those adventurous souls who want to give it a shot! http://www.simplyrecipes.com/recipes/how_to_make_corn_tortillas/. Just be aware, whenever you purchase a corn product, if it is not labeled organically grown, it could be grown from genetically modified seed, which a large percent of commercial corn currently is. Want to learn more about genetically modified crops? Check back tomorrow, as that will be the topic of the day! But back to our meal....
Make sure you have some previously cooked beans on hand, pinto or black work best. If they are not already seasoned, you can saute some onions and garlic or add onion and garlic powder to them, to season, along with some olive oil if you like. They may be heated or used at room temperature. Now the rest is up to you. What do you enjoy in your burritos? I like to wash and cut up fresh vegetables, such as lettuce, tomato, and onion. Sometimes we make salsa with chopped up tomatoes, onions, cilantro, olive oil if desired, fresh lime juice, minced jalapeno if you like an extra kick, and sea salt to taste, of if you prefer, buy a prepared salsa from your favorite market. Guacamole can be purchased, but fresh made is superior and easy. Just mash up some avocado, add fresh lemon juice and garlic, as well as sea salt, to taste, for the most basic version. I enjoy my home made "sour cream." Check out the recipe in a previous post at http://livingtheholisticlife.blogspot.com/2012/06/love-cream-cheese-or-sour-cream-but.html. If you want a cheese or cheese alternative, we enjoy Daiya shredded http://www.daiyafoods.com/our-products/cheddar or I like to shred the Follow Your Heart Cheese alternative, sometimes on mine. http://www.followyourheart.com/products/category/dairy_alternatives/. So there you have it... a cool meal for summer utilizing a variety of delicious, wholesome ingredients!
Make sure you have some previously cooked beans on hand, pinto or black work best. If they are not already seasoned, you can saute some onions and garlic or add onion and garlic powder to them, to season, along with some olive oil if you like. They may be heated or used at room temperature. Now the rest is up to you. What do you enjoy in your burritos? I like to wash and cut up fresh vegetables, such as lettuce, tomato, and onion. Sometimes we make salsa with chopped up tomatoes, onions, cilantro, olive oil if desired, fresh lime juice, minced jalapeno if you like an extra kick, and sea salt to taste, of if you prefer, buy a prepared salsa from your favorite market. Guacamole can be purchased, but fresh made is superior and easy. Just mash up some avocado, add fresh lemon juice and garlic, as well as sea salt, to taste, for the most basic version. I enjoy my home made "sour cream." Check out the recipe in a previous post at http://livingtheholisticlife.blogspot.com/2012/06/love-cream-cheese-or-sour-cream-but.html. If you want a cheese or cheese alternative, we enjoy Daiya shredded http://www.daiyafoods.com/our-products/cheddar or I like to shred the Follow Your Heart Cheese alternative, sometimes on mine. http://www.followyourheart.com/products/category/dairy_alternatives/. So there you have it... a cool meal for summer utilizing a variety of delicious, wholesome ingredients!
Sunday, June 24, 2012
The Earth is alive, in her water ways, the soil, everywhere we see this. Living the holistic life is about not just the effect an action has upon us, but how that action affecs all the other life forms on this planet. Each moment, each action needs to be looked at for its effect down the line. Life in these times can be challenging and sometimes we forget to think before acting. But the power is in the moment. If each of us, each moment accepts personal responsibility for every action, then all would benefit. If we looked at our garbage and thought, "Would I like to have to bury this in my backyard?" or "How would I feel about living near the plant that burns garbage?" perhaps we would throw away less. If we think about what gets poured down the sink and thought, "How would I feel about my children swimming in this?" we might avoid chemical cleaners and drain openers and look for natural alternatives. If we recognize that all forms of life deserve equal respect, then we would do our best to eat low on the food chain, focusing upon eating plants that bare fruit and continue life after harvest. We would think about every product we buy or consume, not acting blindly.
Living consciously is amazing, but takes more effort than the alternative. If you are reading this blog, you have at least some interest in living consciously and recognize the above to be true. So all should be commended for their efforts. And the rule of thumb should be, "Keep trying." Accept any falls along the way, on the path to living more consciously and holistically. But never stop trying. It can at times seem overwhelming, always trying to do the right thing, the kindest action for the planet as a whole. But the rewards are well worth it, both personally and globally.
So thank you for reading, many of you every day. I invite you to please comment... introduce yourself and tell why you enjoy reading the blog, what topics you would like written about in the future
Ask questions.... Making this blog a more interactive experience would benefit us all. You are getting to know a bit about me; now share a bit about you and your thoughts..... I hope to hear from you. And thanks for all you do!
Living consciously is amazing, but takes more effort than the alternative. If you are reading this blog, you have at least some interest in living consciously and recognize the above to be true. So all should be commended for their efforts. And the rule of thumb should be, "Keep trying." Accept any falls along the way, on the path to living more consciously and holistically. But never stop trying. It can at times seem overwhelming, always trying to do the right thing, the kindest action for the planet as a whole. But the rewards are well worth it, both personally and globally.
So thank you for reading, many of you every day. I invite you to please comment... introduce yourself and tell why you enjoy reading the blog, what topics you would like written about in the future
Ask questions.... Making this blog a more interactive experience would benefit us all. You are getting to know a bit about me; now share a bit about you and your thoughts..... I hope to hear from you. And thanks for all you do!
Saturday, June 23, 2012
Allergies and Natural Remedies
Yesterday I talked a bit about what foods to avoid during allergy season - which foods might exacerbate our seasonal allergies. Today I want to talk about some natural remedies that many claim have assisted them. Two such remedies that I have noticed, with anecdotal evidence from a number of sources (that is people are writing of their experiences and improvement) are quercetin and OPC-3, both of which fall in the general family of flavonoids
In test tubes, quercetin, which is found naturally in a variety of foods, including apples, onions, parsley, sage, and citrus fruit, prevented immune cells from releasing histamine, leading researchers to surmise that quercetin may help decrease allergy symptoms. You can read more about quercetin, foods in which it naturally occurs, and the research at http://www.umm.edu/altmed/articles/quercetin-000322.htm. Eating a diet rich in natural sources of quercetin, particularly in the uncooked or raw form, is certainly a good first step. If this does not lead to improvement, it is also sold in supplement form in natural food stores and on-line.
Recently a friend mentioned that she used a product called OPC-3, and after about a month of use, during which her allergies seemed to be more extreme, she then experienced significant improvement and relief. She continues to take this product and is feeling more energized and allergy free than she can ever remember. The OPC-3 comes in a powdered form, from a company called MarketAmerica. This company produces a variety of Isotonix formulas, all in powdered form, with a special delivery system that includes a combination of fructose and glucose, and is marketed as better able to deliver the supplements to your body, as they are taken on an empty stomach, and seemingly bypass the longer digestive time required to break open or break down capsules and tablets. The OPC-3 contains grape seed extract, red wine extract, pine park extract, and bilberry extract, all of which are considered anti-oxidant, and containing flavonoids. And red wine extract a source of quercetin as well. The positive results that my friend has experienced may be due to the flavonoid and specifically quercetin content. But for her, the most important fact is that she feels well. If you would like to check out Isotonix OPC-3, you can learn more at http://www.marketamerica.com/index.cfm?action=shopping.wpGoShopProducts&skuID=13007&refEmail=0A17012213150C121A3B251E00170A274B1A021B#.T-WUvYDm5Zg.gmail
So check out the link for quercetin rich foods, avoid the foods we discussed yesterday that may increase our allergies and mucus production, and consider adding a natural supplement that may help your body to deal with the offending substance to which you are allergic. Until tomorrow, I wish you a glorious, allergy-free day!
In test tubes, quercetin, which is found naturally in a variety of foods, including apples, onions, parsley, sage, and citrus fruit, prevented immune cells from releasing histamine, leading researchers to surmise that quercetin may help decrease allergy symptoms. You can read more about quercetin, foods in which it naturally occurs, and the research at http://www.umm.edu/altmed/articles/quercetin-000322.htm. Eating a diet rich in natural sources of quercetin, particularly in the uncooked or raw form, is certainly a good first step. If this does not lead to improvement, it is also sold in supplement form in natural food stores and on-line.
Recently a friend mentioned that she used a product called OPC-3, and after about a month of use, during which her allergies seemed to be more extreme, she then experienced significant improvement and relief. She continues to take this product and is feeling more energized and allergy free than she can ever remember. The OPC-3 comes in a powdered form, from a company called MarketAmerica. This company produces a variety of Isotonix formulas, all in powdered form, with a special delivery system that includes a combination of fructose and glucose, and is marketed as better able to deliver the supplements to your body, as they are taken on an empty stomach, and seemingly bypass the longer digestive time required to break open or break down capsules and tablets. The OPC-3 contains grape seed extract, red wine extract, pine park extract, and bilberry extract, all of which are considered anti-oxidant, and containing flavonoids. And red wine extract a source of quercetin as well. The positive results that my friend has experienced may be due to the flavonoid and specifically quercetin content. But for her, the most important fact is that she feels well. If you would like to check out Isotonix OPC-3, you can learn more at http://www.marketamerica.com/index.cfm?action=shopping.wpGoShopProducts&skuID=13007&refEmail=0A17012213150C121A3B251E00170A274B1A021B#.T-WUvYDm5Zg.gmail
So check out the link for quercetin rich foods, avoid the foods we discussed yesterday that may increase our allergies and mucus production, and consider adding a natural supplement that may help your body to deal with the offending substance to which you are allergic. Until tomorrow, I wish you a glorious, allergy-free day!
Friday, June 22, 2012
Foods to Lose in Allergy Season!
As we are in allergy season, I have observed that dietary choices affect whether or not I suffer from seasonal allergies, or so it appears.... Now granted, for some this may not apply, but in my case, and that of many others, I surmise, certain foods aggravate our health and ultimately increase our suffering. In the animal product realm, dairy products are known to increase mucus in many, and so I would imagine that eliminating dairy would likely be helpful. That I already do.... However, I admit that I love bread. And my favorite bread is by Nashoba Brook Bakery http://www.slowrise.com/ourbreads/ourbreads.php. My favorite varieties, are whole wheat, sourdough, rosemary garlic, and olive.... Yum! Yet I notice when I eat bread which contains wheat, which my favorite brand and most do, I generally get a stuffy nose. Sure enough, I had myself tested and had some of the markers for gluten sensitivity. I seem to be on the line. It does not always bother me equally, but quite often, my nose runs or is stuffy... and I do notice that if I eat bread and then clean around dust, my allergies are magnified.
I once learned from a natural practitioner that when we are exposed to too many things, nearly simultaneously, to which we have sensitivity, the combined offenses can cause an overload and a much magnified reaction. So, if you have seasonal allergies and an undiagnosed wheat sensitivity, wheat might aggravate your condition... Wheat tends to increase mucus production, so in addition to cutting out dairy, allergy sufferers should consider cutting out wheat, and possibly gluten, if wheat alone does not do the trick (Gluten, if you recall, is a protein found in many grains, including wheat, rye, spelt, barley,triticale, and even sometimes oats) Gluten free grains include quinoa, brown rice, buckwheat, corn, amaranth, and millet. Oats, when properly grown and processed, can be gluten-free, though for those who are sensitive, buy only those that are labeled as gluten-free, on the package. Bob's Red Mill sells several gluten-free oat varieties http://www.bobsredmill.com/oats/
I also observe that sugar (and other sweeteners, even sometimes sweet dried fruits, such as dates,) increase my allergies. When you google seasonal allergies and sugar, there is link after link suggesting cutting out sugar helped to eliminate or lessen symptoms. Though in two pages of links, I did not find a doctor recommending this, cutting out sugar is not harmful, and likely it will be helpful for many reasons. So if you are troubled by allergies, consider eliminating sugar, or lessening it to a great degree, and see what you observe.... Sugar increases our bodies' inflammatory response, so for many reasons, it is a good thing to lose!
So, if these dietary changes don't seem to be enough, check back tomorrow, when we will discuss some of the natural remedies that assist allergy sufferers!
I once learned from a natural practitioner that when we are exposed to too many things, nearly simultaneously, to which we have sensitivity, the combined offenses can cause an overload and a much magnified reaction. So, if you have seasonal allergies and an undiagnosed wheat sensitivity, wheat might aggravate your condition... Wheat tends to increase mucus production, so in addition to cutting out dairy, allergy sufferers should consider cutting out wheat, and possibly gluten, if wheat alone does not do the trick (Gluten, if you recall, is a protein found in many grains, including wheat, rye, spelt, barley,triticale, and even sometimes oats) Gluten free grains include quinoa, brown rice, buckwheat, corn, amaranth, and millet. Oats, when properly grown and processed, can be gluten-free, though for those who are sensitive, buy only those that are labeled as gluten-free, on the package. Bob's Red Mill sells several gluten-free oat varieties http://www.bobsredmill.com/oats/
I also observe that sugar (and other sweeteners, even sometimes sweet dried fruits, such as dates,) increase my allergies. When you google seasonal allergies and sugar, there is link after link suggesting cutting out sugar helped to eliminate or lessen symptoms. Though in two pages of links, I did not find a doctor recommending this, cutting out sugar is not harmful, and likely it will be helpful for many reasons. So if you are troubled by allergies, consider eliminating sugar, or lessening it to a great degree, and see what you observe.... Sugar increases our bodies' inflammatory response, so for many reasons, it is a good thing to lose!
So, if these dietary changes don't seem to be enough, check back tomorrow, when we will discuss some of the natural remedies that assist allergy sufferers!
Thursday, June 21, 2012
Kids Help Create!
Getting a late start.... School has ended.... Hungry mouths to feed.... So lets talk food. I admit, I am a simple woman, generally, in the kitchen. I like to cook a basic grain, a basic bean, and steam some vegetables. Then that is lunch - the beans seasoned generally with onion and garlic powder, cooked with a strip of seaweed, and a bit of sea salt added at the end, the grain, even simpler, just seasoned with some sea salt. We serve ourselves and garnish our plates as we wish, often pouring a spoonful of flax oil (fabulous source of the essential omega 3 fatty acids) on the grain, sometimes adding Vegetarian Support nutritional yeast (source of the B vitamins, notably B12, zinc, and protein, all in quite significant amounts) and lecithin granules (Now Foods Non GMO lecithin - good source of choline - to feed your brain! http://www.nowfoods.com/Supplements/Products-by-Category/Mental-Fitness-Sleep-Mood-Support/Lecithin/M013834.htm ). And I have to say, I think flax oil, nutritional yeast, and lecithin are so very delicious, so knowing that they have some valuable nutrients, and my body likes their taste, I assume that I am doing a body good!
But lets talk about what to do with the leftovers.... I always cook enough beans, grains, and vegetables to last us about 3 or 4 days. Generally on day 2, I try to get my 8 year old involved. I let her mix together whatever combination of beans, grains, and vegetables she wants from the refrigerator (though occasionally she seems to "forget" the vegetables.... hmmm...interesting...) and then let her choose what spices she likes to add. So I have called over the professional, for today's suggestions..... So first she suggests we should talk about chickpeas, one of her favorites (remember initially to soak the chickpeas for about 8 hours, in drinking quality water, then rinse and cook with additional water for about 1 1/2 hours or until tender)/
Now Caelee will take it from here... She says, "With chickpeas, it would be more tasty with rice. I like white rice (but we generally have brown, so mixing chickpeas, rice...). I put some curry (powder) in and some olive oil and mix it all in....I might put some cumin in, but just a tad. And then I taste it to make sure it wasn't too spicy.... That is usually all...." (See she forgot the vegetables!). So add your vegetables and this is Caelee's "Specialty," a recipe for success...
During the heatwave of summer, if you don't feel like eating it hot, consider serving it cold, perhaps adding some lemon juice, and water filled vegetables, such as cucumber and tomatoes, perhaps other salad ingredients. And when serving cold, consider, using hemp oil as a garnish, instead of olive oil. Hemp oil has a bit less of the omega 3 fatty acids but still is a good dose, and in addition, it also contains GLA, a form of the omega 6 essential fatty acids that is considered anti-inflammatory and helpful in a variety of health conditions.... So food for thought.... And thank you Caelee for your two cents.
But lets talk about what to do with the leftovers.... I always cook enough beans, grains, and vegetables to last us about 3 or 4 days. Generally on day 2, I try to get my 8 year old involved. I let her mix together whatever combination of beans, grains, and vegetables she wants from the refrigerator (though occasionally she seems to "forget" the vegetables.... hmmm...interesting...) and then let her choose what spices she likes to add. So I have called over the professional, for today's suggestions..... So first she suggests we should talk about chickpeas, one of her favorites (remember initially to soak the chickpeas for about 8 hours, in drinking quality water, then rinse and cook with additional water for about 1 1/2 hours or until tender)/
Now Caelee will take it from here... She says, "With chickpeas, it would be more tasty with rice. I like white rice (but we generally have brown, so mixing chickpeas, rice...). I put some curry (powder) in and some olive oil and mix it all in....I might put some cumin in, but just a tad. And then I taste it to make sure it wasn't too spicy.... That is usually all...." (See she forgot the vegetables!). So add your vegetables and this is Caelee's "Specialty," a recipe for success...
During the heatwave of summer, if you don't feel like eating it hot, consider serving it cold, perhaps adding some lemon juice, and water filled vegetables, such as cucumber and tomatoes, perhaps other salad ingredients. And when serving cold, consider, using hemp oil as a garnish, instead of olive oil. Hemp oil has a bit less of the omega 3 fatty acids but still is a good dose, and in addition, it also contains GLA, a form of the omega 6 essential fatty acids that is considered anti-inflammatory and helpful in a variety of health conditions.... So food for thought.... And thank you Caelee for your two cents.
Wednesday, June 20, 2012
Are sunblocks and sunscreens safe?
As I sit down to write about the potentially hazardous
chemicals in the conventional, mainstream brands of sunblock and sunscreen, I notice Wikipedia
has done a pretty nice job collecting together information about the potential
risks of some ingredients. Surprisingly, there is even concern that absorbing zinc oxide or titanium dioxide, found in the "natural sunblock" is not ideal if it penetrates into "viable" cells. According to the collection of information on wikipedia, evidence suggests that zinc oxide and titanium dioxide stay on the surface, but this does not necessarily make me feel comfortable. You can see the wikipedia entry to which I refer at http://en.wikipedia.org/wiki/Sunscreen. However there is not that much information there about the harmful chemicals found in the conventional brands. Oxybenzone seems to be one ingredient in commercial sunblocks that many say is potentially dangerous and a good idea to avoid. This article tells a bit more detail on the oxybenzone concerns..http://www.cnn.com/2012/05/16/health/sunscreen-report/index.html
Now my favorite natural sunblock contains zinc oxide, which until today, seemed like the best option, in the most natural base I have yet to find for a sunblock product. You can check out the ingredients at
Well, in a nutshell, too much sun exposure can be harmful, but so too can use of sunblock. Some sun exposure can provide us vitamin D (sunblocks and screens block most of the utraviolet rays' absorption that is needed for our bodies to synthesize vitamin D). A 10 - 15 minute walk between 10 am and 3 pm can help our bodies replete the vitamin D supply, Otherwise, avoiding sun at peak times of day and opting to go out when the rays are less strong (before 10 am or after 3 pm) seems wise. When you do need to be out for a length of time during the height of the sun's strength, seek the most natural sun block for your safety. And I will continue my search for the perfect sunblock.....
Now my favorite natural sunblock contains zinc oxide, which until today, seemed like the best option, in the most natural base I have yet to find for a sunblock product. You can check out the ingredients at
Well, in a nutshell, too much sun exposure can be harmful, but so too can use of sunblock. Some sun exposure can provide us vitamin D (sunblocks and screens block most of the utraviolet rays' absorption that is needed for our bodies to synthesize vitamin D). A 10 - 15 minute walk between 10 am and 3 pm can help our bodies replete the vitamin D supply, Otherwise, avoiding sun at peak times of day and opting to go out when the rays are less strong (before 10 am or after 3 pm) seems wise. When you do need to be out for a length of time during the height of the sun's strength, seek the most natural sun block for your safety. And I will continue my search for the perfect sunblock.....
Tuesday, June 19, 2012
Some sun exposure without sunblock is good for our bodies! Surprised? Our bodies produce vitamin D as a result of sun exposure.... Dr. Michael Holick, Professor of Medicine, Physiology and Biophysics at Boston University School of Medicine has done extensive research on the health benefits of vitamin D, as well as the prevalence of deficiency. According to Dr. Holick, just 5-10 minutes of sunlight on skin between 10am and 3 pm - at least face and arms, legs as the heat of spring and summer increases... (no sunblock), in spring, summer, and autumn provides adequate vitamin D to meet the needs of those of us who have relatively light skin. The darker the skin, the more sunlight may be required to make adequate vitamin D. Excess vitamin D is stored by our fat cells and can be drawn upon in winter, in climates where the sun's angle does not allow proper production. When we are planning or find ourselves in the sun for longer periods of time, it is wise to apply sunscreen (which by the way will be tomorrow's topic....) For more on Dr. Holick's research, check out http://www.ajcn.org/content/80/6/1678S.full or check out one of his interviews, available on-line.
There are not many natural sources of vitamin D. For those of us who abstain from animal products, the choices are even more limited. Some foods are fortified, but this is not any more "natural" than taking a supplement...Many people opt to take supplements these days, but the form that many doctors recommend, vitamin D3, cholecalciferol, is generally sourced from fish oil or lanolin (found in sheep's wool). Most who abstain from animal products choose vitamin D2, ergocalciferol, and for many this helps maintain vitamin D levels, but for others it is not well absorbed. Just recently, I learned of a vegan source of vitamin D3, that is sourced from lichens. You can learn more about this product, which is sold on-line at http://www.vitashine-d3.com/vitashine.html
Monday, June 18, 2012
Lets make Tofu Scramble and Hash Browns!
Father's Day, we decided to make breakfast and I want to share our recipe! My 8 year old and I made scrambled tofu and hash browns, and I have to say, I was impressed. I am not the chef of the family - I am the health and nutrition "cop" making sure that we are getting our needs met and staying well. I generally boil or steam (I am the bean, grain, and steamed vegetable girl). But on Father's Day, we try to make something daddy would normally make. And I was pleasantly surprised that we did it relatively easily. So I must pass on what we did....
So the most difficult was the hash brown potatoes, mostly because we bought potatoes (we used red) and peeled them and grated by hand. For those of you with an attachment to your food processor that grates (not sure where mine ended up...) it would be a snap.
We peeled and halved 10 red potatoes and then steamed them until a fork went in relatively easily.
While the potatoes are steaming, lets go over the rest of the ingredients....
10 peeled and steamed potatoes (cut in half for ease of steaming) and once a fork can go easily in the potato, remove from heat, cool and grate (not too fine - larger size pieces)
1 onion (we used red) peeled and chopped
1 package of mushrooms or about 1/2 - 1 pound (depends how much you like them - we used shiitake (wash and slice)
2 blocks of extra firm tofu, rinsed and mushed (I just squeezed with my hands)
1 bunch kale (any variety - we used lacinato) steamed and chopped
small handful of fresh parsley or other herb, chopped
nutritional yeast (We use Red Star Vegetarian Support - has B12) about 1/4 cup but really to taste, we sprinkled it in from the container
turmeric and curry powder to taste
Sea salt to taste
Now lets get started.... I used a large pot, but a frying pan might be easier....(I just hate washing that huge thing....)
I put some of the steamer water (use that water for cooking because it has nutrients from the veggies) in the pot, covering the bottom, and turn on the flame... when it is starting to get hot, I add some oil (I just pour a bit, likely 1-2 tablespoons) - I use extra virgin olive oil. The water, according to what I have heard over the years, should protect the oil from getting too hot... but lower the flame if it is seeming too hot, steaming.
Add 1/2 onion and cook a couple minutes, then add grated potato and cook till done - we did not time it, but we kept adding more steamer water, a bit more oil, to be sure that there was always liquid on the bottom,and stirred constantly. We tasted every so often, and stopped when we were satisfied. And we salted along the way, again, tasting and adding more as desired.
Now the tofu scramble. First we sauteed the rest of the chopped onion and mushrooms, again in a large pot or pan, with some of the steamer water, or drinking quality water, if you run out of the steamer water, and 1-2 tablespoons of olive oil. We added salt as we went and when the mushrooms and onions were done, we added two blocks of tofu, squished or mashed with your hands or a tool, as you prefer. Add more water and oil if needed, and cook a bit. When the tofu is pretty hot, add the nutritional yeast and spices to taste, as well as additional salt and then near the end, add the chopped (also steamed) kale and the chopped parsley or other fresh herb, and cook a few minutes more, again checking that there is still enough liquid inside; cooking time is roughly 10-15 minutes, mostly cooking the onions and garlic till they taste done, heating the tofu until thoroughly hot, maybe, and the rest does not really need much cooking, just allowing it to meld together for a couple minutes. I hope you enjoy it as much as we did. It serves 3-4 people.
So the most difficult was the hash brown potatoes, mostly because we bought potatoes (we used red) and peeled them and grated by hand. For those of you with an attachment to your food processor that grates (not sure where mine ended up...) it would be a snap.
We peeled and halved 10 red potatoes and then steamed them until a fork went in relatively easily.
While the potatoes are steaming, lets go over the rest of the ingredients....
10 peeled and steamed potatoes (cut in half for ease of steaming) and once a fork can go easily in the potato, remove from heat, cool and grate (not too fine - larger size pieces)
1 onion (we used red) peeled and chopped
1 package of mushrooms or about 1/2 - 1 pound (depends how much you like them - we used shiitake (wash and slice)
2 blocks of extra firm tofu, rinsed and mushed (I just squeezed with my hands)
1 bunch kale (any variety - we used lacinato) steamed and chopped
small handful of fresh parsley or other herb, chopped
nutritional yeast (We use Red Star Vegetarian Support - has B12) about 1/4 cup but really to taste, we sprinkled it in from the container
turmeric and curry powder to taste
Sea salt to taste
Now lets get started.... I used a large pot, but a frying pan might be easier....(I just hate washing that huge thing....)
I put some of the steamer water (use that water for cooking because it has nutrients from the veggies) in the pot, covering the bottom, and turn on the flame... when it is starting to get hot, I add some oil (I just pour a bit, likely 1-2 tablespoons) - I use extra virgin olive oil. The water, according to what I have heard over the years, should protect the oil from getting too hot... but lower the flame if it is seeming too hot, steaming.
Add 1/2 onion and cook a couple minutes, then add grated potato and cook till done - we did not time it, but we kept adding more steamer water, a bit more oil, to be sure that there was always liquid on the bottom,and stirred constantly. We tasted every so often, and stopped when we were satisfied. And we salted along the way, again, tasting and adding more as desired.
Now the tofu scramble. First we sauteed the rest of the chopped onion and mushrooms, again in a large pot or pan, with some of the steamer water, or drinking quality water, if you run out of the steamer water, and 1-2 tablespoons of olive oil. We added salt as we went and when the mushrooms and onions were done, we added two blocks of tofu, squished or mashed with your hands or a tool, as you prefer. Add more water and oil if needed, and cook a bit. When the tofu is pretty hot, add the nutritional yeast and spices to taste, as well as additional salt and then near the end, add the chopped (also steamed) kale and the chopped parsley or other fresh herb, and cook a few minutes more, again checking that there is still enough liquid inside; cooking time is roughly 10-15 minutes, mostly cooking the onions and garlic till they taste done, heating the tofu until thoroughly hot, maybe, and the rest does not really need much cooking, just allowing it to meld together for a couple minutes. I hope you enjoy it as much as we did. It serves 3-4 people.
Sunday, June 17, 2012
Television... Friend or Foe?
Often in our house, like many others, someone is watching television, and I ponder the irony that television though not "holistic" by nature, can be a friend or foe.
The obvious down sides of television are glaring - they do emit some "radiation" http://www.fda.gov/Radiation-EmittingProducts/ResourcesforYouRadiationEmittingProducts/ucm252764.htm. Surprising, even to me, they have the potential to emit low level x-ray radiation. As someone who avoids x-rays, when given a choice, this does give me pause. My children turn on the television, at their whim, as I have not imposed specific limits. Feeling that they are in many ways limited in their lives... we eat differently than many of their friends - use different products in general, I find myself not wanting to limit them and make them different as far as the "pop culture" of television. But next time I extract my youngest from her place, nearly inside the television,. I will be reminded once again clearly that this could be detrimental to her health. I do find myself more and more saying to my girls, "Lets turn off the television and find something else to do..." Admittedly, after our family practice doctor mentioned that children should view no more than one hour of television per day and use the computer for no longer than that, I pondered.... there are days that particularly the youngest (3) might be watching for quite a lot of the time the eldest is in school. As I putter around doing laundry, cooking, tidying up, etc.... she might say, "Mommy play with me..." and I "In a minute... when I finish...." And soon I hear the television go on, but busy as I am, I say, "I will get to her soon...." and sometimes soon becomes hours.... But thankfully, there are days, that I don't hear the TV go on very much, if at all. And that is good, in my opinion.
But I have to admit, there is a high end to television. Sometimes, late at night, when I am flipping around the channels, I come across the most incredible speaker I have ever heard. Only when public television is doing its yearly "pledge drive," with various speakers and their books or CDs given in exchange for your donation and membership for the year, have I heard Wayne Dyer speak. He strikes me as so wise and spiritual, yet entertaining and really captivating; I could literally listen for hours. When I googled his name, just a moment ago, I found a You Tube video, and so if you have never heard him, know that you will not regret clicking on this link...http://www.youtube.com/watch?v=urQPraeeY0w. And likely, though his books are available through book stores and on-line, I might never have stumbled upon his work, were it not for my late night television viewing. And Dr. Oz, the newest phenomenon on Fox television... he speaks to the general public, but introduces them to foods and natural remedies, in a way to which the mainstream can relate an example of television, on a daily basis, helping move some, closer towards the holistic life. So television is not all bad. Don't stand too close (remember your mother's "4 feet away please." Remember the doctor's recommended no more than one hour per day (and at least aim closer...). And yet recognize, when watched with intention, seeking that which promotes our inner well being, health, and growth, the introduction of television can be a blessing!
Saturday, June 16, 2012
Herbal Remedies for Children (and Adults!)
As I hear my daughter coughing in the middle of the night, quite a lot, and I notice I am sneezing a bit much, I decide the topic for today will be some of my favorite natural remedies for coughs and sneezes. My favorite line of liquid products is by Herbs for Kids http://www.herbsforkids.com/. I keep a variety of them in the cupboard because when I hear a symptom arise (sneezing / runny nose or coughing) I like to address it.
So starting with my daughter, who had coughing fits throughout the night, when I am assured she will be awake long enough that when I return with the remedy, she will have the ability to ingest (and not be snoring...) I will bring her Cherry Bark Blend, which according to the Herbs for Kids website, "Cherry Bark Blend™ soothes a dry, irritated throat and helps to support the respiratory system. I was originally taught that it is of use for a "dry" cough.
When the cough is wet or productive, I keep on hand Horehound Blend which to quote the Herbs for Kids website (because who better than them to explain their product...) "Horehound Blend™ contains herbs that strengthen the lungs, reduce bronchial inflammation and aid expectoration, helping to open the airways for easier breathing."
To address my sneezing and nose that would not stop.... I keep on hand (and used today) the Echinacea Eyebright Blend. Echinacea is used to keep the immune system fired up and eyebright, as I have learned over the years, is good at drying up excess mucus. Understandably, this is our favorite sneezing and runny nose remedy and when my husband inquires, "What did you take?" I tell him and smile to myself thinking, "I love this brand!"
Herbs for Kids products have the dose written on the back, based on age. It can be used for children age 1 up through adults. It is great for nursing moms, as since it is safe for a one year old, I feel more comfortable ingesting it and nursing a little one, as compared to the alternatives that are not designed for young ones. The remedies are sweet, due to the presence of glycerine in the base, so when my children are not well and I say, "You need some medicine...," they shout with delight, not run in horror!
Now I am not saying that the answer to illness is a remedy. Truly, to live the holistic life, we must accept that what we put in and do to our bodies affects our susceptibility, so too much sugar (or maple syrup or agave syrup, or even bottled (pasteurized) fruit juice) weakens our immune systems, rendering us less able to fight off invading organisms. So I recognize that likely a little too much sugar was likely ingested. But taking charge when we are apparently under the weather, eliminating sweeteners, as well as other mucus forming foods, such as wheat and dairy products (if you do not already abstain from such) is a recipe for success. And don't forget to crush up some raw garlic into the food of that under the weather being. When crushed small enough and mixed in well, one will hardly taste it, and the healing benefits will likely be felt. So if like us, you are suffering from a late spring cold, take heart, help is out there!
So starting with my daughter, who had coughing fits throughout the night, when I am assured she will be awake long enough that when I return with the remedy, she will have the ability to ingest (and not be snoring...) I will bring her Cherry Bark Blend, which according to the Herbs for Kids website, "Cherry Bark Blend™ soothes a dry, irritated throat and helps to support the respiratory system. I was originally taught that it is of use for a "dry" cough.
When the cough is wet or productive, I keep on hand Horehound Blend which to quote the Herbs for Kids website (because who better than them to explain their product...) "Horehound Blend™ contains herbs that strengthen the lungs, reduce bronchial inflammation and aid expectoration, helping to open the airways for easier breathing."
To address my sneezing and nose that would not stop.... I keep on hand (and used today) the Echinacea Eyebright Blend. Echinacea is used to keep the immune system fired up and eyebright, as I have learned over the years, is good at drying up excess mucus. Understandably, this is our favorite sneezing and runny nose remedy and when my husband inquires, "What did you take?" I tell him and smile to myself thinking, "I love this brand!"
Herbs for Kids products have the dose written on the back, based on age. It can be used for children age 1 up through adults. It is great for nursing moms, as since it is safe for a one year old, I feel more comfortable ingesting it and nursing a little one, as compared to the alternatives that are not designed for young ones. The remedies are sweet, due to the presence of glycerine in the base, so when my children are not well and I say, "You need some medicine...," they shout with delight, not run in horror!
Now I am not saying that the answer to illness is a remedy. Truly, to live the holistic life, we must accept that what we put in and do to our bodies affects our susceptibility, so too much sugar (or maple syrup or agave syrup, or even bottled (pasteurized) fruit juice) weakens our immune systems, rendering us less able to fight off invading organisms. So I recognize that likely a little too much sugar was likely ingested. But taking charge when we are apparently under the weather, eliminating sweeteners, as well as other mucus forming foods, such as wheat and dairy products (if you do not already abstain from such) is a recipe for success. And don't forget to crush up some raw garlic into the food of that under the weather being. When crushed small enough and mixed in well, one will hardly taste it, and the healing benefits will likely be felt. So if like us, you are suffering from a late spring cold, take heart, help is out there!
Friday, June 15, 2012
A holistic life... It probably means something a little different to everyone. To me, to live holistically means making conscious choices every day about everything with which we come into contact. Living both in the moment and with one eye in the future. How does this choice affect me / my body / the environment / others now and how will it a day from now, a month from now, a year from now, a generation from now, etc. This goes for what we put in our body, use on our body, use in our home, use in general, etc..... It sounds a bit heavy and challenging if you see it as a "black and white" issue. But when you start to look at it as all our choices are on a spectrum, and daily choices can just be ranked as more and less ideal in any given moment, then it might start to feel somewhat more manageable.
Take how we eat for example. Now there is certainly ample evidence to suggest that it is most ideal to abstain from animal products. There is so much research out there showing that if farm land were to be used for raising plants for consumption, rather than so much dedicated to feeding the millions of animals that are themselves consuming the plants and being raised for consumption, there would be an abundance of food, less water would be used, and less green house gases produced. Clear cutting of the Amazon would be a thing of the past...
For some this is enough to make them "go vegan." But for many, this does not feel realistic or practical. Does this mean they should stop reading this (because no one wants to start the day feeling guilty about their choices...)? I hope we all would agree definitely not.
If you still are consuming meat and can't see yourself stopping, then consider setting a goal... Start where you are at and consider changing the amount of meat (or dairy) you eat when you eat it, loading up on vegetables and lessening the amount of animal products at a meal. Intentionally plan a meal free of animal products... order a hummus sandwich at a restaurant... or a veggie burger.... Observe how you feel.... Notice do you feel more energy? Less "weighed down" after little changes?
If you cook, consider going on line and getting some great vegetarian / vegan recipe. There is an incredible data base of vegan recipes maintained by the International Vegetarian Union and can be accessed at ivu.org (click on Vegan Recipes Around the World http://ivu.org/recipes/index.html. The recipes are incredible, everything from appetizers to desserts and all in between! And they are generally restaurant quality - we planned and executed some fabulous international dinners at our cafe and patrons loved the food (inspired by the recipes on this site!)
But it is not all food. Sometimes people abstain from animal products, but use products on their bodies or in their homes that, though free of animal products, are laden with chemicals.... and often environmentally destructive ones at that.... What we put on and use in our home, eventually returns to the earth we love, and the less than natural components can do some unfortunate destruction, destroying the homes and habitats of the animals that are so near and dear to many of our hearts.
So commend yourself for whatever you do towards the goal of living a more natural, holistic life, but challenge yourself, to one up yourself.... how can you do better? What are you not doing and how could you at least take a step, however small, to improving? We all have room to grow!
Take how we eat for example. Now there is certainly ample evidence to suggest that it is most ideal to abstain from animal products. There is so much research out there showing that if farm land were to be used for raising plants for consumption, rather than so much dedicated to feeding the millions of animals that are themselves consuming the plants and being raised for consumption, there would be an abundance of food, less water would be used, and less green house gases produced. Clear cutting of the Amazon would be a thing of the past...
For some this is enough to make them "go vegan." But for many, this does not feel realistic or practical. Does this mean they should stop reading this (because no one wants to start the day feeling guilty about their choices...)? I hope we all would agree definitely not.
If you still are consuming meat and can't see yourself stopping, then consider setting a goal... Start where you are at and consider changing the amount of meat (or dairy) you eat when you eat it, loading up on vegetables and lessening the amount of animal products at a meal. Intentionally plan a meal free of animal products... order a hummus sandwich at a restaurant... or a veggie burger.... Observe how you feel.... Notice do you feel more energy? Less "weighed down" after little changes?
If you cook, consider going on line and getting some great vegetarian / vegan recipe. There is an incredible data base of vegan recipes maintained by the International Vegetarian Union and can be accessed at ivu.org (click on Vegan Recipes Around the World http://ivu.org/recipes/index.html. The recipes are incredible, everything from appetizers to desserts and all in between! And they are generally restaurant quality - we planned and executed some fabulous international dinners at our cafe and patrons loved the food (inspired by the recipes on this site!)
But it is not all food. Sometimes people abstain from animal products, but use products on their bodies or in their homes that, though free of animal products, are laden with chemicals.... and often environmentally destructive ones at that.... What we put on and use in our home, eventually returns to the earth we love, and the less than natural components can do some unfortunate destruction, destroying the homes and habitats of the animals that are so near and dear to many of our hearts.
So commend yourself for whatever you do towards the goal of living a more natural, holistic life, but challenge yourself, to one up yourself.... how can you do better? What are you not doing and how could you at least take a step, however small, to improving? We all have room to grow!
Thursday, June 14, 2012
Sanitizer spray... hand wipes... these days they are everywhere... What is a natural girl to do? The main stream brands are either alcohol based or alcohol-free, which is often promoted as less drying. However the main ingredients in the mainstream alcohol-free varieties, benzalkonium chloride and triclosan, both raise "red flags" as there is both concern about the use (and over-use) of these chemicals contributing to the increasing occurrence of antibiotic resistant strains of bacteria (super bugs). and the destructive effect of these getting into the environment, in ever increasing amounts.
In the natural food stores, you can find alternatives that are free of these chemicals. However use of anything anti-bacterial, even the alcohol based options can have a down side. The alcohol and other anti-bacterial agents, do not discriminate and can be harmful to both beneficial and detrimental bacteria alike. We all have protective strains of flora that live on our skin and in our gut. Use and especially overuse of alcohol wipes can take a negative toll on these friendly varieties. And beyond that, alcohol does not kill all strains. There are certain viruses that are not destroyed by the use of alcohol based sanitizer, so a false sense of security can arise in the "user."
What did we do when we were kids? There was no sanitizer, no alcohol wipes (except maybe in a first aid kit, but not in everyone's purse!) And were we sicker? Not likely... Our bodies are amazingly resilient and resistant, relatively speaking.
I admit I love the luxury of having wipes in my purse (My favorite natural variety is produced by the brand EO and they are lavender scented, alcohol based wipes, with the most ideal ingredients that I have found in similar products, and I keep looking!). And I feel better when my girls wipe their hands when we are out and about, before eating a snack. But I probably rely on them too much. as I find myself reaching for them even at home, to "sanitize" a small child's toy or wipe an area quickly and could stand to step back and say to myself... "Does this really require wiping? Really?"
So in a nutshell, use wipes in moderation, seek the "cleanest" ingredients ( meaning most :"green" because of course wipes are all about clean....), and know that people survived, for the most part, without them for centuries!
Now before you go, I am going to invite you, the reader, to help determine what topics this blog addresses. Come play "Ask the Nutritionist" and send me your questions, or pick a topic related to natural remedies or healing that you would like addressed, or some other holistic lifestyle related topic. Just click on Comments and you will be directed as to what to do next. Feedback is fun and helpful. Lets make this blog interactive!
Wednesday, June 13, 2012
Tuscan Style White Beans and Polenta
So now it is time for a recipe....Dinner is up! Yesterday's post mentioned that it is important to include a variety of foods in your diet, to assure that we have a variety of amino acids available for use. Beans, an important plant based source of protein, heavier in the amino acid lysine, are an important staple, particularly for those of us who abstain from animal products. So here is one of my favorite recipes. It was a popular dish when my husband and I owned a cafe and now I am sharing the recipe with you!
Tuscan Beans
- Cook a good sized pot of white beans (I tend to buy the 365 organic cannelini beans in a package at Whole Foods - they come only in one size there, and I believe it is 1 pound.). If you have never cooked beans, here is what to do.
Pour the beans into a large metal, glass, or ceramic bowl and remove any stones, broken beans, or obvious other particles, rinse them, and fill the bowl that now contains the rinsed beans with water, adding at least 3 times the amount of water that you have in beans (Always use drinking quality water, as the beans will absorb a good amount of water, doubling in size.... Let soak at least 6-8 hours and then drain and rinse. I have to admit, I never measure, but just place the beans in a pot and add water, at least 2-3 times the amount that there is in beans and bring to a boil. Then I add a strip of Maine Sea Coast Vegetables Kelp (or other brands of Kombu). Seaweed helps tenderize the beans, adds nutrients, and makes them less gas forming. Once at a rapid boil, lower the heat and allow to simmer, covered, at a low boil / cook until tender, generally 1 1/2 -2 hours. Keep checking that there is adequate water, as they cook, so that it does not all absorb - add additional water if needed.
-While the beans finish up cooking, wash, slice and saute 1 package of mushrooms (any variety will do, but we like "Baby Bellas," a form of cremini mushroom), and some raw garlic (a few cloves or more if you adore garlic), as well as some sea salt, to taste (a sprinkle to begin and then as the mushrooms have finished cooking, taste again and add more salt as desired.. I like to saute in cold pressed olive oil and some water, probably equal amounts, adding more of both as needed. The food comes out lighter and less oily....
-When nearly done, but still some water is left in the saute pan, add in some washed and chopped kale or spinach, and continue cooking
-When kale is nearly done, add some diced, fresh sage, again to taste, likely several leaves.
- After the sage is cooked for a minute or so, then add this mixture to the now fully cooked white beans and allow to simmer a few minutes, add additional salt as desired, and then turn off the flame. And there you have it folks, Tuscan Beans...... mmm....mmmmm.......goodl
Pour the beans into a large metal, glass, or ceramic bowl and remove any stones, broken beans, or obvious other particles, rinse them, and fill the bowl that now contains the rinsed beans with water, adding at least 3 times the amount of water that you have in beans (Always use drinking quality water, as the beans will absorb a good amount of water, doubling in size.... Let soak at least 6-8 hours and then drain and rinse. I have to admit, I never measure, but just place the beans in a pot and add water, at least 2-3 times the amount that there is in beans and bring to a boil. Then I add a strip of Maine Sea Coast Vegetables Kelp (or other brands of Kombu). Seaweed helps tenderize the beans, adds nutrients, and makes them less gas forming. Once at a rapid boil, lower the heat and allow to simmer, covered, at a low boil / cook until tender, generally 1 1/2 -2 hours. Keep checking that there is adequate water, as they cook, so that it does not all absorb - add additional water if needed.
-While the beans finish up cooking, wash, slice and saute 1 package of mushrooms (any variety will do, but we like "Baby Bellas," a form of cremini mushroom), and some raw garlic (a few cloves or more if you adore garlic), as well as some sea salt, to taste (a sprinkle to begin and then as the mushrooms have finished cooking, taste again and add more salt as desired.. I like to saute in cold pressed olive oil and some water, probably equal amounts, adding more of both as needed. The food comes out lighter and less oily....
-When nearly done, but still some water is left in the saute pan, add in some washed and chopped kale or spinach, and continue cooking
-When kale is nearly done, add some diced, fresh sage, again to taste, likely several leaves.
- After the sage is cooked for a minute or so, then add this mixture to the now fully cooked white beans and allow to simmer a few minutes, add additional salt as desired, and then turn off the flame. And there you have it folks, Tuscan Beans...... mmm....mmmmm.......goodl
What to serve them with? Try cooki
ng up some corn polenta. Remember, add roughly 1 part polenta to 3 parts vigorously boiling water and stir. Your favorite cooking oil (mine is cold pressed olive oil) may be added to the cooking water prior to the polenta to prevent sticking, a tablespoon or so. I also add some nutritional yeast (I shake some in - I am just not one to bother measuring.... and sea salt, again a sprinkle from the container, and then make sure you continue stirring nearly constantly as the polenta cooks for approximately 10 minutes. It will thicken up by the end of the cooking time. Before removing from heat, cool a spoonful to be sure it is properly seasoned and add additional seasonings as desired.
Then remove from heat and pour into a glass container, preferably rectangular, as once it cools in the refrigerator, it slices nicely for serving and reheating in the oven or toaster oven.
ng up some corn polenta. Remember, add roughly 1 part polenta to 3 parts vigorously boiling water and stir. Your favorite cooking oil (mine is cold pressed olive oil) may be added to the cooking water prior to the polenta to prevent sticking, a tablespoon or so. I also add some nutritional yeast (I shake some in - I am just not one to bother measuring.... and sea salt, again a sprinkle from the container, and then make sure you continue stirring nearly constantly as the polenta cooks for approximately 10 minutes. It will thicken up by the end of the cooking time. Before removing from heat, cool a spoonful to be sure it is properly seasoned and add additional seasonings as desired.
Then remove from heat and pour into a glass container, preferably rectangular, as once it cools in the refrigerator, it slices nicely for serving and reheating in the oven or toaster oven.
Enjoy!
Tuesday, June 12, 2012
How do we separate fact from fiction, an authority from someone who is just "repeating what they heard from a 'credible source'?" .... Do you remember playing "Telephone" as a child. One child would whisper something into another person's ear and that child to the next, until the message had traveled around the room. The last person would then say aloud the message. Everyone would laugh at how much it had changed, often sounding nothing like the initial utterance. Well, interestingly, "information" passed on can mirror this. It can change with each repetition, modified sometimes by our understanding (or hearing) and then repeated as we recall it. Unfortunately, when this information relates to health and wellness, it can do a disservice to the recipient. So what are we to do?
The internet is both a fabulous resource and also a potential danger in many ways. This is true when it comes to educating ourselves, as well. When in doubt or question, the first step many of us do is "Google it!" This is actually a good first step. But at this point, we have to really filter what comes up. Look for credible websites, ones that reference studies to back up their claims.
Scientific research / studies are not the end all be all, and certainly many are funded by companies that have an agenda - proving their product is effective. However, more and more often, there are both nutritional and environmental studies that seem to be unbiased and relaying valuable information. Journals such as The American Journal of Clinical Nutrition are publishing more and more articles discussing plant based diets and their value. When looking for articles in journals related to the environment, scan for studies funded by non-profit environmental groups (for example, as opposed to say pesticide producers or conventional farmers' organizations) to find studies that are conducted for the good of us all.
When someone tells you that ..... is a good source of ....., don't just take their word for it. The USDA has a fabulous data base that is available, on-line to the public. You can view the nutrient profiles of many foods, by clicking on the appropriate category and then scrolling down to the food that interests you at http://www.ars.usda.gov/Services/docs.htm?docid=22112. Or perhaps you are looking for foods that are rich in a particular nutrient.... The USDA has a database for each nutrient. You can access alphabetical listings of the content of that nutrient in a particular food by clicking on the "A" next to the nutrient in which you are interested, or on the "W" to access a list which begins with the food that has the most of that nutrient and proceeds down the list of foods that contain that in decreasing amounts. Here is the link for this page and it is one of my favorites! http://www.ars.usda.gov/Services/docs.htm?docid=22114. Are you confused by exactly how much you need of a particular nutrient? Well there is a page for that too! You will find the DRIs or the Daily Recommended Intake for each nutrient at. http://www.iom.edu/Activities/Nutrition/SummaryDRIs/~/media/Files/Activity%20Files/Nutrition/DRIs/5_Summary%20Table%20Tables%201-4.pdf
If this seems a bit much to do and you are thinking "I wish someone could just review it all for me and tell me the answer..." consider consulting a holistic nutritionist in your area. Request a free initial consultation in which you can explain what assistance you seek and they, in turn can let you know about their training and experience, so you can establish if this is a good fit. Many health professionals, when asked, will accommodate this request, as they recognize that health is our most valuable asset, and, in the same way as when you research where to invest your money, one should research in whom to put their trust.
So to sum up, the slogan that has been popular since the sixties seems appropriate "Question Authority!" Even those that appear to be informed can make mistakes. And doctors are not exempt. As my dad used to say, and likely still does, "Half of the doctors (or whatever professional you are using...) graduated in the bottom half of their class.... Would you want the doctor who was at the bottom working on you?"
Monday, June 11, 2012
Fact versus fiction, science versus myth.... As I prepared to post today, I had the intention to write a bit about beans. This is because yesterday I wrote about grains, and in all my learning, they go hand in hand. This is due to the fact that beans are generally richer sources of the essential acid lysine and grains relatively higher in the essential acid methionine (when all plant based foods are considered), and the essential amino acids are named accordingly because they are all essential to our general functioning.
Recently, when mentioning to someone that it is important to make sure we eat a variety of beans and grains each day, another person commented that there is protein in everything. And the idea that plant proteins are incomplete is a myth. Now this is both true and untrue. It is true that all plants contain all of the essential amino acids, so therefore they are not technically incomplete. However, some plants have just trace amounts of a particular amino acid, while it may be plentiful in others.
If we have a lot of one amino acid and not much of the other/s, our bodies can and will only absorb from the pool of the greater available amino acid in proportion to that it was able to get of the lesser. This is because different proteins that our bodies synthesize require different building blocks, so if there is only a bit of something needed, our bodies will only make what it can based on its "ingredient list" as compared it "ingredient" availability, very similarly to, if for example, you were baking chocolate chip cookies. Even if you have 3 bags of chocolate chips, if there is only 1 cup of flour, you can only make a tiny batch of cookies!
So most of today's focus has become to explain why beans and grains, and eating a variety of plant foods, from all categories (beans, grains, dark green and other vegetables, fruits, seeds, and nuts) is important. We learned that essential amino acids occur in varying proportions to one another, in each food or food category. So including some from each category, each day, assures us that when our body goes to draw from our amino acid pool, to build new cells, hormones, and all the other internal structures that require amino acids / protein, we will have the necessary ingredient/s.
But out of all this comes the question, and the second part of the focus..... How do we separate fact from fiction, an authority from someone who is just "repeating what they heard from a 'credible source'?" ....
My daughter, if she were home, would likely tell me, at this point in the blog, once again, "Mommy, it is too long, I am starting to fall asleep..." So I must end for today and say "Are you interested in the answer to this question? If so, tune back tomorrow, same time same place..."
Recently, when mentioning to someone that it is important to make sure we eat a variety of beans and grains each day, another person commented that there is protein in everything. And the idea that plant proteins are incomplete is a myth. Now this is both true and untrue. It is true that all plants contain all of the essential amino acids, so therefore they are not technically incomplete. However, some plants have just trace amounts of a particular amino acid, while it may be plentiful in others.
If we have a lot of one amino acid and not much of the other/s, our bodies can and will only absorb from the pool of the greater available amino acid in proportion to that it was able to get of the lesser. This is because different proteins that our bodies synthesize require different building blocks, so if there is only a bit of something needed, our bodies will only make what it can based on its "ingredient list" as compared it "ingredient" availability, very similarly to, if for example, you were baking chocolate chip cookies. Even if you have 3 bags of chocolate chips, if there is only 1 cup of flour, you can only make a tiny batch of cookies!
So most of today's focus has become to explain why beans and grains, and eating a variety of plant foods, from all categories (beans, grains, dark green and other vegetables, fruits, seeds, and nuts) is important. We learned that essential amino acids occur in varying proportions to one another, in each food or food category. So including some from each category, each day, assures us that when our body goes to draw from our amino acid pool, to build new cells, hormones, and all the other internal structures that require amino acids / protein, we will have the necessary ingredient/s.
But out of all this comes the question, and the second part of the focus..... How do we separate fact from fiction, an authority from someone who is just "repeating what they heard from a 'credible source'?" ....
My daughter, if she were home, would likely tell me, at this point in the blog, once again, "Mommy, it is too long, I am starting to fall asleep..." So I must end for today and say "Are you interested in the answer to this question? If so, tune back tomorrow, same time same place..."
Sunday, June 10, 2012
Gluten-Free is suddenly written on more and more products. What is this about, you may be wondering. More and more people are testing positive for gluten sensitivity. This can show up in many ways, though most often such sensitivity manifests in intestinal symptoms. Regardless of whether or not we have been diagnosed with a gluten intolerance, it can be a valuable experiment to avoid the gluten containing grains and focus on those that are gluten-free, observing if there is any change in our physical symptoms or energy levels . Generally agreed upon gluten free grains include rice, quinoa, millet, buckwheat, amaranth, and corn meal, to name the most commonly available.
All easy to prepare, rinse prior to use and add the appropriate amount of water. This varies from 1 part grain to 4 parts water for amaranth to 1 part grain to 2 or 2 1/2 parts water for buckwheat, quinoa, and brown rice. Corn meal and millet are somewhere in between, at 1 part corn meal or millet to 3 parts water. Each rinsed grain is just added to the appropriate amount of water, brought to a boil, and simmered at a low boil, until the water is absorbed. Quinoa and buckwheat cook in 15 minutes, while amaranth and millet take 25 minutes.
Amaranth is quite fascinating. It seems as if there is way too much water, but at exactly 25 minutes, it begins to thicken and at that point you begin stirring. When it feels thick like a porridge it is ready.
Brown rice cooks in 45 minutes and it is recommended you don't open the pot or stir, shutting the flame at 45 minutes and allowing it to sit covered for 15 minutes, so that the rice is not mushy. I happen to love mushy rice, so I ignore this advice...
Corn polenta is the most needy grain. Water must be boiled prior to adding the corn polenta (grits) to the water and after adding the polenta, it must be stirred constantly for the 10 minutes required for cooking. Oil may be added in the beginning, to the boiling water, prior to the polenta, to prevent sticking. Other herbs / spices, and salt may be added at this point. It is not necessary to rinse the polenta before cooking, as the grain is quite small. Other seasonings may be added near the end of cooking. Once the flame is off, you may pour the mixture into a glass container and allow to sit. It will take the form of the container and once cool, can be sliced.
You may season with salt near the end of the cooking time and at the table, we enjoy adding flax oil on our individual portions. Flax oil is rich in the omega 3 fatty acids and delicious on grains! So now you know. Try a new grain today!
So my family tells me that this blog was a bit wordy, but I love detail. My daughter said she had to stop reading Thursday's post because it was so long she almost fell asleep! That was the post on soap.... So please tell me what you think. I see we have quite a lot of followers, even so early in this blog's existence. So if you would like to make a comment, ask a question, suggest a future topic, or just put in your two sense, please do. If there is not a clear box for comments, click on the word "comment" and one will appear. I adore feedback, so help make this more fun and interactive. Lets start out with, am I too wordy or do you love detail? And do you prefer food related topics or other? If other which ones? Looking forward to hearing from some of you! Until then, have a glorious day!
Amaranth is quite fascinating. It seems as if there is way too much water, but at exactly 25 minutes, it begins to thicken and at that point you begin stirring. When it feels thick like a porridge it is ready.
Brown rice cooks in 45 minutes and it is recommended you don't open the pot or stir, shutting the flame at 45 minutes and allowing it to sit covered for 15 minutes, so that the rice is not mushy. I happen to love mushy rice, so I ignore this advice...
Corn polenta is the most needy grain. Water must be boiled prior to adding the corn polenta (grits) to the water and after adding the polenta, it must be stirred constantly for the 10 minutes required for cooking. Oil may be added in the beginning, to the boiling water, prior to the polenta, to prevent sticking. Other herbs / spices, and salt may be added at this point. It is not necessary to rinse the polenta before cooking, as the grain is quite small. Other seasonings may be added near the end of cooking. Once the flame is off, you may pour the mixture into a glass container and allow to sit. It will take the form of the container and once cool, can be sliced.
You may season with salt near the end of the cooking time and at the table, we enjoy adding flax oil on our individual portions. Flax oil is rich in the omega 3 fatty acids and delicious on grains! So now you know. Try a new grain today!
So my family tells me that this blog was a bit wordy, but I love detail. My daughter said she had to stop reading Thursday's post because it was so long she almost fell asleep! That was the post on soap.... So please tell me what you think. I see we have quite a lot of followers, even so early in this blog's existence. So if you would like to make a comment, ask a question, suggest a future topic, or just put in your two sense, please do. If there is not a clear box for comments, click on the word "comment" and one will appear. I adore feedback, so help make this more fun and interactive. Lets start out with, am I too wordy or do you love detail? And do you prefer food related topics or other? If other which ones? Looking forward to hearing from some of you! Until then, have a glorious day!
Saturday, June 9, 2012
Summer is nearly here and one of my favorite things about this time of year is the abundance of organically grown fruit available. Most people already know the definition, but just to clarify, "Organically grown" food is food grown and processed using no synthetic fertilizers or pesticides. So this fruit is both better for us and for the environment. Any pesticides that are sprayed on crops go into the land, and ultimately, they can have an even larger detrimental effect, as these chemicals can end up in the ground water from which some people's water supplies are drawn.
But what is in these wonderful fruits that are plentiful at this time of year? 1 cup of fresh sliced strawberries packs a powerful punch of vitamin C, providing more than the daily requirement for the average adult. Watermelon contains a good helping of lycopene, which is a form of carotene and is known for its antiozidant properties. Blueberries contain a number of different phtyochemicals which have been found to have antioxidant effects, and blueberry consumption may even help prevent urinary tract infection. Each fruit with its vivid color and unique flavor brings a slightly different combination of essential nutrients and phytochemicals. Different colored fruits provide different phytochemicals, many of which have antioxidant and other beneficial properties. Eat a variety of colors, when dining, allowing yourself to get the benefit of the plethora of phtochemicals nature provides in such a sweet, delicious package.
But what is in these wonderful fruits that are plentiful at this time of year? 1 cup of fresh sliced strawberries packs a powerful punch of vitamin C, providing more than the daily requirement for the average adult. Watermelon contains a good helping of lycopene, which is a form of carotene and is known for its antiozidant properties. Blueberries contain a number of different phtyochemicals which have been found to have antioxidant effects, and blueberry consumption may even help prevent urinary tract infection. Each fruit with its vivid color and unique flavor brings a slightly different combination of essential nutrients and phytochemicals. Different colored fruits provide different phytochemicals, many of which have antioxidant and other beneficial properties. Eat a variety of colors, when dining, allowing yourself to get the benefit of the plethora of phtochemicals nature provides in such a sweet, delicious package.
Friday, June 8, 2012
As I fight off a stomach "bug" that kept my daughter home from school yesterday, I decide, I should write about my favorite remedies for nausea and such "bugs." Now note, I am not a doctor nor am I prescribing. I am merely sharing some of what I have learned and my experience with raw garlic and Saccharomyces boulardii.
I am a huge fan of raw garlic. Admittedly, I crush up a clove or two on my food and the food of any family member who will stay still long enough, when they seem to be fighting off illness. In vitro (tested in petrie dishes rather than people) garlic was found to have antibacterial, antiviral, and antifungal properties. These are qualities you want in a remedy, for everything from stomach bugs to colds and flu. So garlic is a keeper.... inexpensive, tasty when pressed in a garlic pressed and mixed in food, along with other favorite condiments and seasonings.
Saccharomyces boulardii is technically a yeast that is categorized as a probiotic (literally meaning something pro bio or pro-life), which is the group of good microorganisms that can live in our intestines and their presence helps to keep harmful bacteria in check or minimized. So this strain is beneficial to a wide range of gastrointestinal ailments. I first learned about it from a team member in the Whole Body department of Whole Foods Market. They sell this strain of probiotic from the brand Jarrow Formulas. I keep this in the cupboard and reach for it when anyone complains of nausea or diarrhea.
And finally, I always remember that bacteria likes sugar, so the moment any of us are under the weather, I say no to treats. Sugar (glucose) consumption actually lessens our immune system's ability to fight off disease, so no cookies for me today!
Thursday, June 7, 2012
So we wash our hands before eating, after the bathroom, etc.... but where does it all go? Down the drain and ultimately back into the environment. What is in most soaps? If no ingredients are listed, be wary, as it is likely all chemicals. In the natural food stores, the ingredients are a bit better; some of the least ideal ingredients in conventional soap are not included. And then there is the whole push for anti-bacterial soap. We are so concerned with destroying those bacteria upon contact. However the chemical most commonly used in anti-bacterial products is triclosan, which has been found questionably safe for our environment, as it may actually create "superbugs" much as does the overuse of antibiotics, creating strains of bacteria that may actually be resistant to its anti-bacterial intent. But most authorities agree, it is the actual act of rubbing our hands together with soap and then rinsing well with water that removes dirt and bacteria, sending them down the drain, and ultimately back to the earth, which is ultimately where they came from in the first place. So anti-bacterial soaps are really unnecessary and can be actually detrimental, in the bigger picture.
So which soaps are the most natural?
Dr Bronner's Liquid Soaps http://www.drbronner.com/ are fabulous, very concentrated, can be diluted 5 parts water to one part soap for general use or more as preferred. The ingredients are organically grown and the only chemical is the potassium hydroxide which is needed to saponify oil to create soap. It is available in a variety of scents, though it is a bit pricey, but if you like peppermint scented soap (Think candy canes..) then you will love this option and Whole Foods Market sells a quart at an everyday low price of $9.99 (at least in the northeast USA), which is a huge savings off the regular price of $16.99!
But castille soap can be drying. That is why I was thrilled to discover Dr. Woods' soaps http://www.drwoodsproducts.com/. Several of the Dr Woods varieties are scented with essential oils (lavender, peppermint, tea tree, and almond). Though their ingredients are not all organically grown, they do offer each variety with organic shea butter. This version is likely less drying to our hands and bodies, and I notice my skin has less need for moisturizer, now that I have begun to use Dr Woods soaps regularly. They are concentrated, as is Dr Bronners' soaps and can be diluted similarly. Though many natural food stores do not carry this soap, it is available on line, and I have seen the Tea Tree variety at my local Stop and Shop. The price is generally less expensive than Dr. Bronners' soaps.
And for a very simple reasonably priced bar soap, consider trying Kiss My Face 100% olive oil soap. This variety is fragrance free and you get a large bar for a very reasonable price!
So as you watch the soap go down the drain, it feels good to know that you have made the safest choice for all concerned!
So until tomorrow, I wish you a glorious day.
So which soaps are the most natural?
Dr Bronner's Liquid Soaps http://www.drbronner.com/ are fabulous, very concentrated, can be diluted 5 parts water to one part soap for general use or more as preferred. The ingredients are organically grown and the only chemical is the potassium hydroxide which is needed to saponify oil to create soap. It is available in a variety of scents, though it is a bit pricey, but if you like peppermint scented soap (Think candy canes..) then you will love this option and Whole Foods Market sells a quart at an everyday low price of $9.99 (at least in the northeast USA), which is a huge savings off the regular price of $16.99!
But castille soap can be drying. That is why I was thrilled to discover Dr. Woods' soaps http://www.drwoodsproducts.com/. Several of the Dr Woods varieties are scented with essential oils (lavender, peppermint, tea tree, and almond). Though their ingredients are not all organically grown, they do offer each variety with organic shea butter. This version is likely less drying to our hands and bodies, and I notice my skin has less need for moisturizer, now that I have begun to use Dr Woods soaps regularly. They are concentrated, as is Dr Bronners' soaps and can be diluted similarly. Though many natural food stores do not carry this soap, it is available on line, and I have seen the Tea Tree variety at my local Stop and Shop. The price is generally less expensive than Dr. Bronners' soaps.
And for a very simple reasonably priced bar soap, consider trying Kiss My Face 100% olive oil soap. This variety is fragrance free and you get a large bar for a very reasonable price!
So as you watch the soap go down the drain, it feels good to know that you have made the safest choice for all concerned!
So until tomorrow, I wish you a glorious day.
Wednesday, June 6, 2012
Love cream cheese or sour cream, but don't eat dairy? Oh do I have the recipe for you! This one was inspired by a recipe I found in a wonderful vegan cookbook that is no longer in our possession. So it is from memory and likely modified over the years. Add all ingredients and then food process till smooth. The ingredients are as follows:
2 packages mori nu silken tofu
2 tablespoons Eden Umeboshi vinegar
2 tablespoons extra virgin olive oil
1/2 teaspoon onion powder
1/4 teaspoon or 1 clove garlic
1/4-1/2 teaspoon mustard powder.
No salt is needed, as umeboshi vinegar is a naturally fermented vinegar that has salt already in it.
That is all you need. Now blend till smooth in a food processor and spread on your favorite bread or wrap. Use in place of cream cheese or sour cream. I adore this recipe and so do my children! It stores well in a covered glass container in the refrigerator for up to 5 days.
So now, as you are putting away the cream cheese, licking your fingers because it is just that good, you go to the sink to wash your hands. As you reach for the soap and lather up, think about it, this is going down the drain, into the sewers and ultimately back out into our environment. What is in it? Do the ingredients sound like chemicals? If so, the effect on the environment is probably not ideal. Tomorrow I am going to share with you my favorite natural soaps. So until then, live consciously and make the wisest choices in each moment, so that the generations to come will have an abundant healthy planet to enjoy!
2 packages mori nu silken tofu
2 tablespoons Eden Umeboshi vinegar
2 tablespoons extra virgin olive oil
1/2 teaspoon onion powder
1/4 teaspoon or 1 clove garlic
1/4-1/2 teaspoon mustard powder.
No salt is needed, as umeboshi vinegar is a naturally fermented vinegar that has salt already in it.
That is all you need. Now blend till smooth in a food processor and spread on your favorite bread or wrap. Use in place of cream cheese or sour cream. I adore this recipe and so do my children! It stores well in a covered glass container in the refrigerator for up to 5 days.
So now, as you are putting away the cream cheese, licking your fingers because it is just that good, you go to the sink to wash your hands. As you reach for the soap and lather up, think about it, this is going down the drain, into the sewers and ultimately back out into our environment. What is in it? Do the ingredients sound like chemicals? If so, the effect on the environment is probably not ideal. Tomorrow I am going to share with you my favorite natural soaps. So until then, live consciously and make the wisest choices in each moment, so that the generations to come will have an abundant healthy planet to enjoy!
Tuesday, June 5, 2012
Our skin, much like the rest of us, is greatly influenced by our diet.
Two easy places to start are to make sure you are drinking enough water and getting enough oil naturally in your diet.
The Adequate Intake for water increases with size, so children need less and larger adults more, but roughly 3-4 liters per day meets the average adult's needs, and this includes water occurring in the foods or drinks we consume.
Oil is found naturally in seeds, nuts, and avocados, in relatively large amounts and to a lesser degree in other foods. Unrefined, cold pressed oils, such as extra virgin olive oil and sources of the omega 3 fatty acids, such as chia seeds, flax seeds, and hemp seeds, as well as the oil pressed from these nutritious seeds, all can serve to keep us well lubricated, inside and out, as well. The amount of total fat intake that has been associated with reduced risk of chronic disease, yet still meeting our nutritional needs, is between 20 and 35 grams of fat per day for the average adult.
Assuring that our vitamin needs are met is another good idea, as deficiency of certain fat soluble vitamins may have an effect on skin health. Eat dark green and orange vegetables to assure that you are getting enough beta carotene with which our bodies produce vitamin A, get some unprotected sun (leave off the sunblock for at least 10-15 minutes per day and sit or walk in the sunlight, between 10 am and 3 pm) to allow your body to synthesize vitamin D from the sun's rays, and eat foods rich in vitamin E, such as sunflower seeds, nuts such as almonds, hazelnuts, and pine nuts, wheat germ, dark green vegetables, such as spinach, collards, beet, dandelion, or turnip greens, and tomato products, to name a bunch!
So that is it for today. Food for thought, so to speak. Remember, this blog is written for you. I have a lot of information and love to share. Please feel encouraged to comment on the day's blogs or use the comment space to ask general questions or suggest future blog topics.
Would you like a great recipe for a cream cheese that you make at home? And you won't find any dairy products in the ingredients! Curious? Check back tomorrow.....
Monday, June 4, 2012
Sometimes we forget that our bodies have many openings beyond the obvious. Our pores, small openings that are found on our outer skin layer, serve as a means of releasing sweat and therefore cooling our bodies. But these same holes may also absorb what is applied to our skin. So the next time you reach for lotion, think twice and read ingredients. If you don't know what each ingredient is and does, consider looking for a more natural option.
The most ideal lotion to rub into your skin should sound almost edible. The simplest way of keeping moisture in our skin is to apply oil to slightly damp skin. So buying unrefined shea butter or cocoa butter or any unrefined oil would be best. The butters or oils such as coconut oil that are somewhat solid at room temperature can be rubbed between your hands to warm and soften and them. Sweet almond oil or sesame oil are nice options too.
If you prefer a lotion, Aubrey Organics is a company widely available both on the internet as well as in natural food stores. They offer many options that are relatively reasonably priced. For those of us that choose to avoid animal products, most of their moisturizers are labeled "Vegan". The one exception I noted is "Collagen and Almond" which contains "Elastin" by its nature animal derived. Although these more natural moisturizers are more expensive than the ones in the discount and grocery stores, remember, something that will likely last you several weeks if not longer, is really minimal in light of where all our other money is going!
Would you like to have skin that is naturally moist, eliminating the need for moisturizing lotions in the first place? Check out tomorrow's post!
The most ideal lotion to rub into your skin should sound almost edible. The simplest way of keeping moisture in our skin is to apply oil to slightly damp skin. So buying unrefined shea butter or cocoa butter or any unrefined oil would be best. The butters or oils such as coconut oil that are somewhat solid at room temperature can be rubbed between your hands to warm and soften and them. Sweet almond oil or sesame oil are nice options too.
If you prefer a lotion, Aubrey Organics is a company widely available both on the internet as well as in natural food stores. They offer many options that are relatively reasonably priced. For those of us that choose to avoid animal products, most of their moisturizers are labeled "Vegan". The one exception I noted is "Collagen and Almond" which contains "Elastin" by its nature animal derived. Although these more natural moisturizers are more expensive than the ones in the discount and grocery stores, remember, something that will likely last you several weeks if not longer, is really minimal in light of where all our other money is going!
Would you like to have skin that is naturally moist, eliminating the need for moisturizing lotions in the first place? Check out tomorrow's post!
Sunday, June 3, 2012
Go Green! And I don't just mean recycle. Though that is certainly a great start!
So much that is beneficial for us comes wrapped in a green package. A walk in the woods, when all is in bloom is one of the most healing, therapeutic activities you will find! Nor only is it beautiful and calming, the greenery gives off oxygen which we breathe in, allowing us to rejuvenate body and soul.
Some of the most nutritious foods are naturally green. Kale and collards are two of the most nutritionally dense foods you will find. That means they are packed with nutrients that are so important to our bodies. 1 cup of chopped raw kale contains more than the daily recommended intake of vitamin C and a significant amount of minerals including calcium! And collard greens, are amazingly rich in calcium. Just 1 cup of cooked collard greens provides at least 20% of our calcium needs for the day! So try adding kale in a smoothie or juicing it, along with carrots and beets, or make steamed kale or collards a base for the rest of a wholesome meal. Not a big fan of steamed greens or drinking them? Try sauteing them with garlic, mushrooms, onions or leeks, and other veggies, for a fabulous combo. Then season them to taste with your favorite herbs, spices, sea salt or other condiment.
Subscribe to:
Posts (Atom)