cukes in pickles, mustard ingredients

Food


Activism & News
Amazon Foods
Anchovies
Anti-Inflammatory Foods
Avocado Dip Herbed
Avocados
Bacon Swt Potatos
Beets
Blueberries
Candied Citrus Peel
Cauliflower
Cauliflower, Tandoori
Cereal
Chicken
Cleanup
Coconut
Coffee
Cooking
Curry Health Benefits
Delivery, Restaurant
Dip, Iranian
Dragon Fruit
Dressings, Salad
Eat In Restaurants
Eggs Fajita
Ethiopian Food
ExpirationDates
Fabanaise
Fajitas
Fenugreek
Fish
Fish, Dried
Fiber
The Food System
Fridge
Fruits Uncommon
Garlic Basics
Garlic Paste [Toum]Basics
Garlic Vinaigrette
Ginger, Crystallized
GMO & Labeling
Grass Fed
Greens
Grow Your Own
Japanese Food
Kiwano Melon
Latkes
Lychee
Matcha
Meat
Monk Fruit; Sweeteners
Monsanto
Mushrooms
NAFTA & Labor Abuses
Nori
Olive Oil
Olives
Onion Basics
Organic
Oysters
Persimmon
Pesticide Residue
Pickles
Poisonous Foods
Purslane
Recipes
Regenerative Farming
Restaurant Delivery
Rhodiola Rosea
Rum Balls
Salad Dressings
Sauerkraut w/ Carrots
Sesame
Snacks
Snacks, Holiday
Sodas
Star Fruit
Steaming
Storage
Sumac Spice
Swee Potato Caldo
Tahini
Take Out Food
Tandoori Cauliflower
Tea
Terpenoids
Thanksgiving
Turkey Tortilla Skillet
Vegan Topics
Vegetables
Walnuts
Waste, Food
Water
World Hunger

"The United States spends over $87 billion conducting a war in Iraq while the United Nations estimates that for less than half that amount we could provide clean water, adequate diets, sanitation services and basic education to every person on the planet. And we wonder why terrorists attack us." - John Perkins, Confessions of an Economic Hit Man

Email From "Organic Consumers Association"

Six Questions

Monsanto may not be the largest company in the world. Or the worst. But the St. Louis, Mo. biotech giant has become the poster child for all that’s wrong with our industrial food and farming system.

With 21,000 employees in 66 countries and $15 billion in revenue, Monsanto is a biotech industry heavyweight. The St. Louis, Mo.-based monopolizer of seeds is the poster child for an industry that is the source of at least one-third of global anthropogenic greenhouse gas emissions, and is largely responsible for the depletion of soil, water and biodiversity. Not to mention the company’s marginalization—and sometimes terrorization—of millions of small farmers.

Since the early 20th century, Monsanto has marketed highly toxic products that have contaminated the environment and permanently sickened or killed thousands of people around the world. In a rare exception, Monsanto was recently ordered to pay $46.5 million to compensate victims of its PCB poisoning. Sometimes the company settles out of court, to avoid having to admit to any “wrongdoing.”

But for the most part, thanks to the multinational’s powerful influence over U.S. politicians, Monsanto has been able to poison with impunity.

It’s time for the citizens of the world to fight back. On October 15 and 16, in The Hague, Netherlands—the International City of Peace and Justice—a panel of distinguished international judges will hear testimony from witnesses, represented by legitimate lawyers, who have been harmed by Monsanto. In their preparation for the citizens’ tribunal, and during witness testimony, the judges will consider six questions that are relevant not just in relation to Monsanto, but to all companies involved in shaping the future of agriculture.

Saving the Planet, One Meal at a Time CHRIS HEDGES FOOD AND AGRICULTURE NOVEMBER 11, 2014

Animal agriculture is responsible for more greenhouse gas emissions than all worldwide transportation combined—cars, trucks, trains, ships and planes. Livestock and their waste and flatulence account for at least 32,000 million tons of carbon dioxide (CO2) per year, or 51 percent of all worldwide greenhouse gas emissions. Livestock causes 65 percent of all emissions of nitrous oxide, a greenhouse gas 296 times more destructive than carbon dioxide. Crops grown for livestock feed consume 56 percent of the water used in the United States.6 Eighty percent of the world’s soy crop is fed to animals, and most of this soy is grown on cleared lands that were once rain forests. All this is taking place as an estimated 6 million children across the planet die each year from starvation and as hunger and malnutrition affect an additional 1 billion people. In the United States 70 percent of the grain we grow goes to feed livestock raised for consumption.

The natural resources used to produce even minimal amounts of animal products are staggering—1,000 gallons of water to produce 1 gallon of milk. Add to this the massive clear cutting and other destruction of forests, especially in the Amazon—where forest destruction has risen to 91 percent—and we find ourselves lethally despoiling the lungs of the earth largely for the benefit of the animal agriculture industry. Our forests, especially our rain forests, absorb carbon dioxide from the atmosphere and exchange it for oxygen: Killing the forests is a death sentence for the planet. Land devoted exclusively to raising livestock now represents 45 percent of the earth’s land mass.

And this does not include the assault on the oceans, where three-quarters of the world’s primary fisheries have been overexploited and vast parts of the seas are in danger of becoming dead zones.

We can, by becoming vegan, refuse to be complicit in the torture of billions of animals for corporate profit and can have the well-documented health benefits associated with a plant-based diet, especially in the areas of heart disease and cancer.

The Edible is Political ANDREA LEVY FOOD AND AGRICULTURE AUGUST 2, 2011

Many thinkers and activists who are deeply concerned about the scope and gravity of the environmental crisis pay too little attention to how far the production of animal flesh and fluids for human consumption is implicated in global ecological degradation, including climate change. Eating habits are deeply ingrained. And the thought of changing them radically is unpalatable to some people irrespective of the evidence.

But the need for a dietary revolution is incontrovertible. The unspeakable cruelty to sentient beings that defines such practices as factory farming should be reason enough for people of conscience to protest the reigning food system. But if the moral appeal falls on deaf hearts, the ecological argument should clinch the case.

Researchers Robert Goodland and Jeff Anhang calculated previously uncounted livestock-related greenhouse gas emissions and concluded that, taken together, all the GHG-producing activities directly and indirectly related to meat and dairy production – from clearing land for grazing livestock and growing feed to animal respiration to meat processing and cooking – accounts for at least half of total worldwide anthropogenic GHGs (PDF).

Replacing livestock with sounder alternatives, they point out, would have a more rapid impact on reducing GHG emissions than actions to replace fossil fuels with renewable energy.

Time for a food revolution DEVLIN KUYEK FOOD AND AGRICULTURE JULY 10, 2011

A spike in food prices in 2008 pushed the number of hungry people in the world past the one billion mark. It was not a temporary phenomenon. Those record prices are now back on international markets.

Most of today’s hunger happens in the countryside. About 80 percent of those without enough food to eat are the people who produce food – farmers and rural labourers. People are not starving because of a global shortage of food, but rather because they do not have the money to buy the food they need or have access to the resources they need to produce it for themselves – land, water, animals, fish, etc.

And things are set to get much worse. By 2080, under a business as usual scenario, climate change is predicted to reduce global agricultural yields by a staggering 16 percent, while the population continues to grow. The worst effects will be felt in the South, in countries like Senegal. Already beset by high population growth and severe food insecurity, Senegal is predicted to see a 50 percent decline in agriculture productivity before the end of the century. To this we have to add an increase in extreme weather, such as droughts and typhoons that will severely disrupt agricultural production and leave twice as many people living in highly water-stressed environments.

In this context, the world desperately needs a food system that can ensure that food is distributed to everyone, according to need.


Food Waste

Food Waste numbers If the amount of food wasted globally were reduced by just 25% there would be enough food to feed all the people who are malnourished according to the UN.

Each year 1.3 billion tons of food, about a third of all that is produced, is wasted

Environmental impact: the carbon footprint of food produced but not eaten is estimated to be 3.3 gigatons of CO2 per year.

How to revive old food and make it delicious again The statistics are getting repetitive, but they bear repeating ad nauseum: 40 percent of food in the United States today goes uneaten, equaling on average more than 20 pounds of food waste per person every month. Americans throw out the equivalent of $165 billion each year; the impact is staggering.

Much of it has to do with a wildly inefficient food system, but we consumers are to blame as well. The average American consumer wastes 10 times as much food as someone in Southeast Asia; we waste more than half [more] of what we did in the 1970s. We’re spoiled, we need to pay more attention. And one of the things we can do is not be so squeamish about imperfect food.

If apples, bananas, potatoes, avocados, artichokes, and others become brown
Skin on produce protects the inside, but when the flesh of some items is exposed to air, it oxidizes and turns brown. It may not be pretty, but there is no harm in eating it and taste will not be affected. Douse the exposed surface immediately in lemon juice to slow down browning if the look of it turns you off.

If fruits or vegetables are bruised
Something gets bumped or jostled, it gets bruised – cell structure is damaged and softening and browning set in. Light bruising does not make food inedible; just remove the bruised section as the texture may be affected and more importantly, they may create an entry point for microbes.

If lettuce has brown or pink spots
It may be unsettling to see lettuce with brown ends, brown stains, or a pink center – but this doesn’t mean the greens are diseased. Leaves can become brown from growing conditions or exposure to oxygen. And pink lettuce? This can occur when the middle rib is exposed to higher temperatures. It’s all perfectly safe to eat. You may not want to showcase it in a centerpiece salad, but tossed in chopped salads and tucked into sandwiches will hide a multitude of sins. Some heartier lettuces are great sautéed, too – romaine hearts can even be put straight on the grill for a charred Caesar salad that goes far in camouflaging imperfections.

15 easy ways to reduce food waste Buy frozen foods, which suffer fewer losses from farm to shelf. Shop often. Buy fresh food at local farmers markets.

Take home leftovers. Share side dishes to keep portions under control. Ask the waiter to hold extras such as bread and butter you don’t plan to eat.

Use FoodKeeper or other apps for food-expiration reminders. Switch to smaller dishes to control portions. The standard plate is 36 percent larger than it was 50 years ago. Eat leftovers on a regular night each week. Give uneaten food a second chance. Freeze or can extras.

Not sure if those leftovers are still safe to eat? This app can help available for both Android and iOS

Denmark's newest grocer only sells unloved food Mislabeled products, damaged packaging, ugly produce, looming expiration dates – these are the things that send perfectly good supermarket food to the trash bin and add to the prodigious problem of food waste. In the United States we lose up to 40 percent of our food after it leaves the farm and the problem isn’t exclusive to the Land of Opportunity. France recently made it illegal for supermarkets to throw out unsold food – viva la France! – and now Denmark is jumping on the noble don’t-waste-food bandwagon with the launch of a novel new supermarket model, WeFood.

They are a non-profit run by volunteers; their profits go to help anti-poverty initiatives around the world. They collect surplus goods – from bread and produce to dairy and other groceries – and sell them 30 to 50 percent cheaper than regular supermarkets.

And how is that working out? Every day since the store opened in February, people have lined up on the sidewalk for a chance to buy previously unloved food. Bjerre says some of these surplus food die-hards are low-income people looking for a deal. But mostly, he says, they're here for more political reasons, Overgaard notes. The runaway success has led to a surprising scenario. They run out of food almost every day.


Vegan Topics

Earth is Running Out of Land … Seriously. And It’s Going to Spell Disaster for Our Food System The University of Sheffield’s Grantham Centre for Sustainable Futures discovered that around one-third of the planet’s arable land (i.e. land that is suited for growing crops, excluding deserts, ice, etc), has been destroyed by erosion or pollution in the past 40 years alone.

According to the to study’s authors, the loss was “catastrophic” and near irreversible without major changes to agricultural practice. Considering 33 percent of land worldwide is occupied with growing livestock feed and another 26 percent is being used to graze animals for consumption … we have to say we absolutely agree with the whole “catastrophic” thing … in fact, that might not even do it justice.

While this news is absolutely ridiculous, the reality is that we can all do something about this, starting today. By shifting our diets away from animal agriculture and towards more plant-based foods, we can redirect enough grain to feed 1.4 billion people.

Eat for the Planet http://www.onegreenplanet.org/ campaign

In the past 40 years, we’ve lost 52 percent of wildlife from the face of the planet; there is currently more carbon dioxide in the atmosphere than there has been in the past 800,000 years and our oceans are riddled with over 400 massive dead zones, completely devoid of life due to our pollution. While it may be difficult to fathom the fact that humankind has been responsible for this enormous amount of damage, it is the reality. But what is possibly even more challenging for people to understand is that something as simple as the food choices we make every day can be intrinsically tied to this destruction. Especially, our appetite for meat, dairy and eggs.

70% of global freshwater supplies are used for agriculture.
14.5% of global greenhouse emissions are produced by livestock.
45% of [mostly] arable global land is occupied to raise livestock.
33% of arable global land is used to grow feed for livestock.

These statistics illustrate the devastating use of land resources, freshwater supplies and sheer volume of greenhouse gases produced by the livestock industry, and yet, 850 million people across the world still suffer from lack of food. Not to mention, animal agriculture is also the leading driver of deforestation and habitat loss which has pushed countless endangered species on to the brink of extinction. As our population grows to nine billion by 2050, these percentages are set to grow exponentially.

If every person in the U.S. were to choose more plant-based foods, we could cut our carbon footprint in half, save around 200,000 gallons of water each, redirect enough grain from the livestock system to feed roughly 2 billion people. We have the potential to make an enormous impact.

No matter how you look at it, the animal agriculture industry is a losing bet for the environment, animals, and people. It is time that we stop looking for ways to make this archaic industry “less inhumane,” “less environmentally destructive,” and “less unhealthy,” and choose an option that is not “less bad” but undeniably better: plant-based.

Eating for the planet has never been easier … or more delicious. One Green Planet just happens to be home to the largest vegan recipe database on the web – and trust us, once you dive in, you’ll probably ask yourself why you never considered eating plant-based before.


Japanese Food

How the Japanese Diet Became the Japanese DietJapan successfully transformed its diet into one that is healthy and delicious within one generation.. So perhaps the real question should be: If the Japanese can change, why can’t we?


Cooking

5 new ways to use your slow cooker (that don't involve food)

Foil vs. parchment vs. wax paper: Here's when to use them

101 Cookbooks a clean, well-lighted place on the Web for cooking stories. Since Ms. Swanson is a professional food photographer, all of her gastronomic adventures come with beautiful pictures. Visitors are invited to post comments, as well as browse the list of upcoming attractions
A La Carte ode to French cuisine from an admitted die-hard fan. From recipes and techniques to the pettiest of phraseology quibbles, he has your crock pot covered (Yahoo! Picks)
Betty Crocker baking recipes
Break Eggs cooking fundamentals with lots of recipes and entertaining ideas
Chocolat & Zucchini sophisticated yet simple recipes, nice arrangement, gorgeous photos
Daily Gullet culinary news and discussion; Recent articles include a discourse on creative crepery, a celebration of the onion-infused rendered chicken fat known as "schmaltz," and an in-depth interview with food specialist Ted Allen of Queer Eye for the Straight Guy fame. The editorial content is lovingly steered by an international cabal of culinary enthusiasts, and you'll naturally find a diverse selection of user-submitted recipes. And don't miss Diary of a Cooking School Student for the low-down on epicurean boot camp
Epicurious "the world's greatest recipe collection"
Family Cookbook Project create your own family cookbook or see what others have done
Feeding America: The Historic American Cookbook Project view transcripts of many old cookbooks; can also view the original pages
Food Network TV recipes
Food Section "..publishes original food writing and photography and scours the web for links to culinary news and events, recipes, and gastronomical ephemera"
Food Timeline new foods discovered/invented from 17,000 BC to present
German Foods.org current events also
Guide to Greek Food whisks you through dining hotbeds of the Greek Isles one minute, gives a lesson in restaurant etiquette the next, then introduces you to some of the friendly locals. Then it's off to the olive stands for a quick respite before partaking in the true Greek snack: sardines
Kitchen - American Standard
Kitchen - Kohler
Kraft Foods search recipes
Meals for You find solutions fast according to diet, taste, time, nutrition
Milioni Online Magazine At last count, Milioni (named for Italian-TV cooking maestro Stefano Milioni) offered 10 different gnocchi recipes, maps and descriptions of 20 Italian wine-growing regions, and a plethora of pages celebrating the glories of Italian cuisine from pasta to polenta, minestrone to gelato. We found delightful recipes for obscure vegetables like bitter broccoli and fresh fennel, and a tasty survey of Sicilian products. And that's just the English-language version. Buon appetito!
Not By Bread Alone: America's Culinary Heritage highlights rare books, photographs, menus, and other early documents that trace the history of gastronomy in America
NUTRITION page of links
On Line Cookbook by recipe type, from appetizers to soups
Recipe Book Online from around the world
Recipe Search by Ingredient from AllRecipe
Recipe Search by Ingredient or Cuisine from Cooking.com
Saveur magazine With its lavish descriptions and photos of food from around the world, this site will make your mouth water. Pick a country or region from the Culinary Traditions section and virtually taste exotic cuisine from Alabama to Venice. Most articles are paired with links to recipes
Science of Cooking Discover how a pinch of curiosity can improve your cooking! Explore recipes, activities, and Webcasts that will enhance your understanding of the science behind food and cooking


Storage

20 things you don't actually need to keep in the fridge

Food Storage Mistakes Learn how to store food properly in order to fight unnecessary food waste at home.

No oversized containers: When you store food in a container that’s too big, it can lead to faster spoilage and freezer burn.

Don’t refrigerate hot foods: You might think your high-tech fridge can handle the task of chilling hot leftovers, but it’s not a good idea. The hot air can increase the temperature of neighboring foods and increase the rate of bacterial growth. Instead, let food cool at least somewhat outside the fridge before transferring it.

Change store packaging: If you purchase pantry items, the same rule applies. You want to avoid the 3 M’s – mice, mealworms, and mustiness – so transfer dry goods such as beans, pasta, flour, and grains from store packaging into glass jars.

Label freezer foods: Put a description and date on whatever goes into the freezer so you can keep track of it. All it takes is some masking tape and a marker. Otherwise, it’s too easy to forget what’s there. As you use freezer items, move older ones to the front for easy access.

Don’t keep potatoes and onions together: If you’ve been storing these in the same place (like I have), then it’s time to change. Apparently both require cool, dark, dry space, but they release moisture and gases that speed up spoilage. Onions need more air circulation than potatoes and are best stored in the fridge. Potatoes should never be refrigerated, but stored in a basket or bag in the pantry.

Store herbs properly: Fresh herbs can be kept in a jar of water on the counter if temperature is moderate. Alternatively, wrap in a damp cloth and place in a sealed bag in fridge.

Keep half-used onions separate from other foods: Onion halves will impart their strong smell to neighboring foods if stored loose in the fridge. Wrap or cover in a bowl to prevent having oniony-tasting pears, apples, and broccoli.

Don’t leave lettuce in plastic: It will go slimy if left too long. A better method is to wash, spin dry, and place in an airtight container or bowl with a clean tea towel or cloth napkin on the bottom to absorb moisture. You'll be more inclined to eat salad, too, if it's already prepped.


Sustainable / Regenerative Farming

Regenerative Farming

..rather than come up with one definition for the word "sustainable" as it refers to food and food production methods, we suggest doing away with the word entirely. In its place, as a way of helping food consumers make conscious, informed decisions, we suggest dividing global food and farming into two categories: regenerative and degenerative.

In this new paradigm, consumers could choose food produced by degenerative, toxic chemical-intensive, monoculture-based industrial agriculture systems that destabilize the climate, and degrade soil, water, biodiversity, health and local economies.

Or they could choose food produced using organic regenerative practices based on sound ecological principles that rejuvenate the soil, grasslands and forests; replenish water; promote food sovereignty; and restore public health and prosperity—all while cooling the planet by drawing down billions of tons of excess carbon from the atmosphere and storing it in the soil where it belongs.

How Corporate Farmers Are Waging War on Our 1st Amendment Animal abuse isn’t only a problem when people find out about it.

The First Amendment may be inconvenient to some people at times, but it’s still the law of the land. Case in point: so-called “ag-gag laws.”

These are laws in Idaho, Montana, Utah, North Dakota, Missouri, Kansas, and Iowa that prohibit people from taking photos or videos of farms without permission. They’re designed to prevent the exposure of cruelty to animals on factory farms.


World Hunger

"The United States spends over $87 billion conducting a war in Iraq while the United Nations estimates that for less than half that amount we could provide clean water, adequate diets, sanitation services and basic education to every person on the planet. And we wonder why terrorists attack us." - John Perkins, Confessions of an Economic Hit Man

"The United States, with less than five per cent of the world's people, consumes over twenty five percent of its resources...

"...the really scary news is that the rest of the planet is scrambling to catch up with our lifestyle. If all 6.4 billion people did so, we'd need four more Earths to accommodate them" ("The Sierra Club Launches its "True Cost of Food" Campaign." Alamo Sierran, Aug. 2004: 1-2).

10 of the Most Common Ways World Hunger Is Misunderstood

Myth #1: Too little food, too many people

Our response: Abundance, not scarcity, best describes the world’s food supply. Even though the global population more than doubled between 1961 and 2013, the world produces around 50 percent more food for each of us today—of which we now waste about a third. Even after diverting roughly half of the world’s grain and most soy protein to animal feed and non-food uses, the world still produces enough to provide every human being with nearly 2,900 calories a day. Clearly, our global calorie supply is ample.

Food scarcity is not the problem, but the scarcity of real democracy protecting people’s access to nutritious food is a huge problem. So, fighting hunger means tackling concentrated political and economic power in order to create new equitable rules. Otherwise hunger will continue no matter how much food we grow.

Myth #2: Climate change makes hunger inevitable

Our response: Climate change is no myth. It already means crop losses from drought and the expansion of pests into new regions. The World Food Program forecasts the number of malnourished children to increase by 24 million by 2050, or about one-fifth more than without climate change. These expert observations form a powerful call to action, but they are a far cry from a verdict that hunger and famine are inevitable.

Because the global food system is so inefficient and inequitable, we have plenty of room to increase available food before we hit earth’s actual limits. If remade, our food system has unique capacities to help rebalance the carbon cycle by cutting emissions and storing more carbon in the soil. Climate-friendly farming practices are low-cost and especially benefit small-scale farmers and farmworkers, who are the majority of hungry people.

Myth #3: Only industrial agriculture and GMOs can feed the world

Our response: Industrial agriculture relies on patented seeds, manufactured fertilizers and pesticides, and large-scale machinery. The production increases of “industrial agriculture” are no myth, but this model of farming is not sustainable and has already proven unable to end hunger.

Myth #4: organic and ecological farming can’t feed a hungry world

Our response: In many parts of the world, farming practices that minimize or forgo manufactured pesticides and fertilizer are proving effective. Called organic farming or agroecology, the approach involves much more than the absence of chemicals. Agroecology is an evolving practice of growing food within communities that is power-dispersing and power creating—enhancing the dignity, knowledge, and capacities of all involved. Agroecology thus helps to address the powerlessness at the root of hunger. It builds on both traditional knowledge accrued over millennia by peasants and indigenous people and the latest breakthroughs in modern science.


GMO; Labeling

$51 Million: That’s How Much Big Food Spent So Far This Year to Defeat GMO Labeling Cole Mellino, News Report--Big Foods has done all they can to support the Deny Americans the Right to Know Act, also known as the DARK Act. And most of it comes in monetary value spending more than $51 million to defeat GMO labeling.

WHERE IS YOUR FOOD FROM? TRANSPARENCY COMES TO U.S. WITH THE REAL CO - 100% SINGLE ORIGIN FOODS The Real Co is pioneering Single Origin in food products, which is an exciting and transparent new food category and method of sourcing products globally and delivering it at a local level. The Real Co enters partnerships with farmers and growers around the world that don't have an established route to distribute their products and creates a way to share their commodity with the world. The company brings full transparency and sustainability to the U.S. food industry. The Real Co products are carefully inspected and sourced by company representatives, and go straight from farm to shelf, eliminating the need for any middlemen. This unique 100% Single Origin method allows everyone in the world to enjoy what is usually impossible to experience: unique, tasty, freshly farmed/mined products at affordable prices.

GMO Foods Monsanto, etc.

The Dirty Secrets of 'Clean' Labels A survey last year by the Nutrition Business Journal found that high-fructose corn syrup tops consumers’ least-wanted list. No. 2 was partially hydrogenated oils or “trans fats.”

Names of things that sound like they’d be used by chemists, rather than home cooks, are being whisked off the ingredient labels of processed foods -- which now account for 70% of the American diet. Ingredient lists are being made as short, easy to pronounce, and understand as possible.

In the food industry, this is called “clean labeling.” And big companies are racing to do it. In recent weeks, Kraft said it would take artificial colors and preservatives out of its iconic mac & cheese. Nestle is chucking artificial colors and flavors out of its chocolates. General Mills will purge artificial colors and flavors from its cereals.

In some cases, industry experts say companies are genuinely trying to make more wholesome products. But in others, they say these clean-label ingredient swaps are more about marketing food than really making it healthier. And there are some signs that the rush to make highly processed foods seem pure and basic may be causing problems for vulnerable consumers, like people with food allergies.

How did we get here? It starts with four letters: GRAS.

The FDA has long used the designation “generally recognized as safe” as a way to quickly exempt common and widely used food additives, like vinegar, from rigorous and sometimes lengthy formal safety reviews, which were required of new ingredients or old ingredients that were used in new ways.

But in 1997, amidst budget cuts and industry grumbling that the FDA was taking too long to approve new ingredients, the agency proposed a new system.

It now allows food companies to review their own new ingredients and decide what’s safe. They can submit those reviews to the FDA for acceptance, but it's not required by law.

He says there’s one switch that’s become pretty common in processed cereals and baked goods.

“You take out high-fructose corn syrup,” he says, “and replace it with fructose.”

In these cases, it’s also up to the food company to decide how to list the ingredient on labels.

In February, CSPI and three other consumer advocacy organizations called on the FDA to overhaul the GRAS system, saying it violates the 1958 law that requires the FDA to determine ingredients are safe before they are added to the food we eat.

What's Hiding in Your Food? All processed foods have ingredients called additives. While these additives often help food stay fresher longer or improve its flavor and texture, they may also affect your health. Here's what you should know about a few of these troubling ingredients.

Phosphates

At least 45 food additives contain phosphate. High levels of phosphate increase the risk of death in people with kidney disease and may also contribute to heart disease, bone loss, and other chronic conditions in people who are otherwise healthy. Phosphates, commonly found in fast foods, are also added to products such as flavored waters, iced teas, sodas, meat and chicken products, cereal bars, nondairy creamers, and bottled coffee drinks. Bottom line: If phosphates are a health concern, look at the ingredients list for words containing "phosphate" or "phosphoric."

Emulsifiers

These ingredients help oil and water mix together in foods and beverages. In one study, healthy mice that had the emulsifiers polysorbate 80 and carboxymethylcellulose added to their diets gained more weight and fat and had worse blood sugar control. In mice with genetic risks for bowel problems, these additives triggered more frequent and severe disease. More tests are planned in humans. You can find emulsifiers in lots of foods, like frozen desserts and nut milks. Bottom line: Although research is in its early stages, if you are concerned, you may want to avoid ingredients like gums (which are not the same thing as chewing gum), polysorbates 60 and 80, lecithins, and carboxymethylcellulose.


Monk Fruit; Sweeteners

Monk Fruit: First Healthy Artificial Sweetener That Also Tastes Great? Now monk fruit, a melon cultivated by Buddhist monks at one time or another in certain types of China, is gaining popularity as a flavorsome and healthier alternative to aspartame.

Monk fruit, also known as luo han guo fruit, is traditionally grown in the forested mountains of southern China, Reuters reported. Its antioxidant and vitamin properties have made it a popular remedy for anything from a sore throat to diabetes, and its naturally sweetened flavor makes its dry form a practical ingredient for soups and teas. Manufacturers report that one gram of monk fruit extract is equal to eight teaspoons of sugar.

In its pure form, monk fruit is considered 300 times sweeter than sugar. According to BioVittoria’s website, Fruit-Sweetness is around 150 times sweeter than sugar. Fruit-Sweetness, marketed as “a truly natural, zero calorie, high intensify sweetener,” is currently the only product derived from monk fruit to receive the FDA’s GRAS approval.

Coca-Cola products are currently sweetened by stevia, a low-calorie sweetener that is “generally recognized as safe” by the FDA. Although stevia is considered a healthier option compared to the perceivably dangerous aspartame, it has also been criticized for its bitter taste. California-based Zevia recently launched its brand of zero-calorie sodas, sweetened with a mixture of monk fruit extract and stevia.

Companies like BioVittoria and Zevia may be at the forefront of the monk fruit market, but there is one dilemma any potential manufacturer of this fruit will run into: a Chinese law that prevents monk fruit from being grown outside of the country. This combined with the intricate process involved with monk fruit extraction makes it a pricey commodity. With the continued decline of Coca-Cola sales, soft drink companies may have to pony up extra coin to afford this healthier alternative to the dreaded aspartame.

Monk Fruit

Monk fruit has ancient healing power Monk fruit is a sweet fruit that has been used for centuries for its healing ability. It is also know as “Luo Han Guo” and dates back to the 13th century monks living in the steep mountain region of Southern China.

The fruit was named after advance Buddhist practitioners, called “luohan”. It is also known as the longevity fruit; many of the population live to be over a hundred in this region of China.

Magical fruit with many health benefits

Organic luo han guo supports the immune system, digestive tract, glands and respiratory system – which is why it is used in China for medicinal purposes. From allergy to cancer, this fruit holds the promise that it can help eliminate and defend against many health-related problems…

Defeating diabetes has never been easier

It has been found that luo han guo extract has a powerful effect on diabetes. The extract has been shown in animal studies to decrease blood sugar, total cholesterol, triglycerides and improve liver function. In addition, it increased the HDL (“good” cholesterol) while protecting the antioxidants in the animals livers.

Conquer allergies, cancer, heart disease (and more) – naturally

Luo han guo has been shown to have an antihistamine effect in mice given the extract. The extract seems to counter an allergic response by calming the mast cells that release the chemicals such as histamine – which is associated with both allergies and asthma.

Japanese laboratory studies found that mogrosides from luo han guo showed extraordinary effects against skin cancer in mice. This is note worthy since research supports the idea that sugar consumption elevates the risk of cancer. Perhaps it’s the type of sweetener, since the sweet Monk fruit seems to be able to elicit the opposite response.

Lo han guo seems to show promise at preventing cholesterol from oxidizing, and since this plays a role in the formation of plaque buildup in the arteries – it may translate to a decreased risk of heart disease and strokes.

MonkFruit


NAFTA; Labor Abuses

Out Of Sight: The Labor Abuses Behind What We Eat NAFTA’s agricultural provisions allowed American farmers to dump their products on the Mexican market while raising animals fed on cheap American corn. This transformed Mexico. Mexican pig farmers went out of business because pork prices dropped so low. In 1995 Mexico imported 30,000 tons of pork from the United States, and in 2010 it imported 811,000 tons. Mexican hog farmers had to leave their farms to make a living. Some migrated north, becoming undocumented immigrants in the United States. A group of those people found work in a Smithfield Foods processing plant in North Carolina. Smithfield used these immigrants to bust a union-organizing campaign in the plant. When some of those immigrants in turn joined the union, Smithfield called the Immigration and Naturalization Service to report itself for immigration violations.

This Smithfield story tells us much about food’s role in the globalized economy. First, it shows that the food industry outsources production for the same reasons as other industries—to pollute and to exploit workers while minimizing resistance from empowered locals with labor and environmental organizations. The meat industry already locates its facilities in antiunion states such as North Carolina, and even politicians in more progressive states, like Maryland governor and Democratic candidate for president Martin O’Malley, oppose regulations demanded by citizens to keep their water clean because they fear that the meat industry will move to another state. If the regulations in all the states become too strict, NAFTA has opened up Mexico to American agribusiness. States compete with states and nations with nations in a race to the bottom. Ecosystems and workers suffer.

Corporations do not care about national borders so long as they can accomplish their objectives. Whether the slaughterhouse is in North Carolina or Veracruz, most of us never see where our food comes from. When it makes sense to invest in Mexico, agribusinesses do so. But they can also move to the vast Great Plains or the South, where environmental regulations are few and labor unions weak. As Timothy Pachirat writes in his powerful firsthand account of working in a Nebraska slaughterhouse, “Distance and concealment operate as mechanisms of power in modern society.” Hiding food production protects companies by concealing how the industry treats animals, what it dumps into the ecosystem, and how it treats workers. Today’s consumers might eat organic food, but that does not mean the food is produced in a way that contributes to social justice. It does not mean that the people growing the food, butchering the meat, or serving you in the restaurant are treated humanely. Peeling off the food industry’s concealing blindfolds can empower consumers to again fight for labor and nature.

Public knowledge of working conditions and animal treatment is the food industry’s worst nightmare. This is the motivation behind a series of so-called ag-gag bills to criminalize undercover footage of industrial farming operations. Iowa, Utah, and Missouri have these laws, and Idaho joined them in February 2014. In Idaho, it is now illegal for anyone not employed by the farm—and for anyone who misrepresented themselves to get hired—to make video recordings of what happens on that farm without the express consent of the owner. Violators could receive a year in prison and a $5,000 fine. Agribusiness pushed for the law after an undercover video showed workers beating and sexually abusing cattle at an Idaho dairy operation. Animal rights groups are challenging on constitutional grounds, but it is a dangerous advance in the concealment of industrial activity. If laws protect what happens in meat factories from view, why would they not give all factory owners legal standing for concealment? Why not make the documentation of violations of workers’ rights or the dumping of pollution in any industry a crime? Although court challenges will result, if these laws are held up, they are a very scary legal aid to corporations concealing their operations.


Activism; News

Take Part take action

Food Tank news and action on food

Fooducate

GMO Foods Monsanto, etc.

Who's Making Money from Overweight Kids? meat and chicken are being subsidized heavily by the USDA.

Consumer Self-Defense: 12 Ways to Drive GMOs and Roundup off the Market

"...make fish safer to eat by acting to clean up the largest source of mercury pollution, coal-burning power plants...

"Send a free fax or find sample letters here www.healthyfish.net/index.html.

"Also contact mayor Garza and all the council persons telling them we do not want a HUGE coal plant right here in San Antonio" ("Do Your Part." Alamo Sierran, Aug. 2004: 2).

Organic Bytes email

Race to the Bottom

On Sunday (September 25) thousands of runners will show up early in the morning in 37 cities in 22 countries for the Global Energy Race, sponsored by Bimbo, the world’s largest baking company. Nothing wrong with organizing a global race to draw attention to personal health and climate change—unless you’re running a company that feeds junk food to kids, and contributes to global warming by destroying the world’s soils with pesticides.

New science on soil critters, carbon & climate Soils are the Earth’s largest carbon storage depot after oceans and fossil fuels. Yet scientists estimate that since the industrial revolution, agricultural practices have caused massive carbon losses from the soil, contributing up to a third of all the increased CO2 in the global atmosphere.

mycorrhizal fungi play a major role in taking up carbon and forming stable soil aggregates that protect that carbon from degradation.

Bimbo USA is a subsidiary of Mexico-based Grupo Bimbo, which has operations in 21 countries. Here in the U.S., Bimbo’s operates more than 60 bakeries (according to the company website) and markets a long list of brands, including Arnolds, Sara Lee, Thomas’ English Muffins, Orowheat, Stroemans. In July, Bimbo bought the Eureka Grainiac Organic line. The company also sells a brand called “Nature’s Harvest".

Bimbo USA Brands list

For the most part, Bimbo products are junk food. Search the website Fooducate.com and you’ll find nutritional information on a lot of Bimbo products, many of which high-fructose corn syrup, trans-fats, artificial color and petroleum-derived antioxidants and high levels of sugar.

Fooducate


Vegetables

8 Vegetables That Are Better to Eat Raw Cooking vegetables can often bring out their health benefits, but to maximize the cancer-fighting potential of some of them, raw is the better way to go.

Cooking vegetables is usually a good idea: Heat breaks down cell walls, releasing antioxidants. But heating cruciferous vegetables (part of the Brassicae family) actually destroys their unique anti-carcinogenic potential. That's because crucifers, unlike other types of vegetables, are high in glucosinolate, a plant compound that produces naturally occurring small molecules called isothiocyanates, which have been shown to fight cancer.

It should be noted that people with goiter or hypothyroidism must limit their intake of cruciferous vegetables, which are goitrogenic; i.e., they induce the formation of goiter through enzymes that interfere with iodine uptake. And as with most things, too much glucosinolate can be hazardous, particularly for people who are seriously ill.

Here are eight of the most popular cruciferous vegetables that are best to eat raw to get the most out of their cancer-fighting power — and also to prevent their water-soluble vitamins from leaching out during the cooking process. Arugula, Bok Choy ( ranked second for nutrient density out of 41 "powerhouse" fruits and vegetables), Broccoli, Brussels Sprouts, cabbage, cauliflower, kale, watercress.


PURSLANE

Dispelling another myth! Purslane is thought of as a weed, but you can go grab this delicacy right out of your yard and throw it in your salad. It's a succulent and has a wonderful peppery & slightly sour taste that compliments most leafy greens. I know, I had some cognitive dissonance the first time I pulled this plant out of a sidewalk and took it to the kitchen. It can feel a little weird.

Purslane is also a superfood! It contains more Omega-3 than any other land vegetable. You didn't even know salad greens could have omegas, did you? Well this one is packed with it. It also contains many vitamins, minerals, and antioxidants. (from Greenling email)


Food System

Our Broken Food System (And How to Fix It) video

* 5 FDA Approved Foods That Are TOXIC to Humans The majority of food items purchased at the grocery store and manufactured by big name brands contain toxins like BPA, genetically-modified food, aspartame, fluoride, pesticides and toxic vaccines and we aren’t even aware of it. And it’s killing us.

According to the CIA’s World Fact Book, The United States ranks 42 in life expectancy... No doubt some of the responsibility is on our shoulders as more of us reach for processed garbage and call it food. But the fact is there are chemicals in our food that have been approved by the FDA that are so dangerous and toxic they have been banned by other countries.

Acesulfame Potassium (also known as Acesulfame K)--a new calorie-free artificial sweetener marketed as “DiabetiSweet” and “Sweet One.” It is used in gelatin desserts, baked goods and chewing gum. Possible side effects of this additive are, according to research studies, lung cancer and thymus gland tumors in rats, as well as leukemia and breast cancer.

Aspartame marketed under the names “NutraSweet” and “Equal.” According to some health experts, this additive is one of the most toxic substances being added to our foods.

BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene) Petroleum-derived antioxidants and are primarily used in the preservation of fats and oil. They prevent these foods from oxidizing and spoiling too quickly. You can find them in chewy granola bars, breakfast cereals, potato chips, shortening, desserts, and candies, to name some of the food items.

Blue #1 (Brilliant Blue) and Blue #2 (Indigotine) banned in the EU.

Fluoride Even small amounts of fluoride if consumed can actually damage your teeth and bones and disrupt your thyroid function. It has also been linked to cancer and the lowering of IQ.

Exposure to fluoride disrupts collagen production and leads to the breakdown of collagen in our bones, tendons, muscles, skin, cartilage, lungs, kidneys and trachea.

Fluoride depletes the energy reserves and the ability of our white blood cells to find and destroy foreign bodies. Even the smallest, smallest traces of fluoride in the body can seriously depress the ability of white blood cells to destroy pathogens.

Fluoride seems to confuse the immune system and get it to attack the body’s own tissues. This causes an increase in tumor growth in cancer-prone individuals.

Fluoride disrupts thyroid function.

Fluoride promotes the development of bone cancer.

Fluoride causes premature aging.

Here’s How You Can Take Back the Power and Vote for a Better Food System Today Americans are changing the way they eat. Driven by concerns over health and sustainability, the average American consumer has grown a lot smarter about their food choices and it is spawning a real food revolution that’s currently sweeping the nation.

Meat and dairy consumption is on the decline and interest in clean, whole foods is on the rise. Moreover, consumers are starting to understand foods that are good for us also happen to be great for the environment. Yet, the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, two government agencies responsible for updating and publishing the important Dietary Guidelines for Americans, decided to take sustainability off the plate for the latest incarnation of the guidelines. According to a new survey commissioned by the Johns Hopkins Center for a Livable Future and conducted by Greenberg Quinlan Rosner Research, 74 percent of adults believe the newly released Dietary Guidelines should include environmental provisions and support sustainable agriculture practices. 70 percent of all survey respondents said that the agricultural industry has a responsibility to produce food in a sustainable way. In contrast, a mere 30 percent said the industry’s responsibility is to provide food at a low cost. Consumer Trends Driving the Rapid Rise of Sustainable Plant-Based Foods in America Almost every other packaged food you find these days is labeled “vegan,” as millions of Americans wake up to the idea that eating foods that are meat and dairy free just makes sense – they’re optimal for our health and the health of our planet. Here are some consumer trends:

1. Drop in Meat Consumption

Recent studies have shown that around one-third of Americans are choosing to leave meat off their plates more frequently. In 2015, annual per capita red meat consumption in the U.S. fell 15 percent to 101 pounds in the past 10 years, according to the U.S. Department of Agriculture. It’s down by a third since the early 1970s, when per capita consumption was pushing 150 pounds per year. These trends are being driven by people broadly understanding how diet affects their health, concerns around the use of hormones and antibiotics in producing meat, the treatment animals in factory farms, and how food choices have a very real impact on the planet.

2. Drop in Dairy Consumption

Fueled by changing consumer perception of dairy’s nutritional value for bone development, concerns around hormones and antibiotics, increase in milk allergies, rising milk prices, and the popularity of plant-based milks, U.S. milk consumption has been steadily declining by 25 percent per capita since the mid-1970s. Americans, on average, drink 37 percent less milk today than they did in 1970, according to data from the USDA. That’s an astounding fact. What are they consuming instead? Plant-based alternatives like almond, soy, and coconut milk!

3. Values-Based Shopping

American consumers (a whopping 87 percent of them) want to buy food from brands that have a positive social and environmental impact, and most are willing to pay more for such products. Consumers are starting to value transparency, not only regarding food ingredients but also about the supply chain and are looking for brands that have an authentic mission and genuinely care about the impact of their products. From a natural resource consumption standpoint, plant-based foods are inherently better for the planet, and most brands in the space are not afraid to wear their values on their sleeves, which makes them even more attractive to consumers.

4. The Power of Millennials

By 2017, the generation is expected to outspend the baby boomers. As a consumer group, Millennials recognize that their food choices have a very real impact on society and the environment, and they are big proponents of shopping with a conscience. One in 10 millennials is vegetarian or vegan, and they are at the forefront of driving the American consumer marketplace by demanding more plant-based options. Millennials are increasingly interested in vegan cuisine, and more than 60 percent consume meat alternatives.

As a consumer, you need to recognize the tremendous power you wield with your food choices and what a crucial role you play in shaping this story.

Poisonous Foods 8 Poisonous Foods We Commonly Eat

Rhubarb

Growing rhubarb in the garden? These pretty pink stalks are stellar in strawberry jam and berry pies, but stay away from the leafy greens. Unlike most garden goodies that offer extra value with many edible parts, the leaves of the rhubarb plant are to be avoided. Oxalic acid is a nephrotoxic and corrosive compound found in these leaves, and it should not be ingested, as it is commonly found in metal cleaners and bleach. Anthraquinone glycoside is another compound to watch out for. Unlike less harmful chemicals, those found in the rhubarb leaves can cause severe symptoms, including vomiting, diarrhea and gastric pain.

Kidney Beans

Thinking about making chili tonight? Make sure those kidney beans are well cooked before serving. While a common ingredient in many recipes, these red legumes share something dubious with their cousin, the lima bean. Kidney beans contain a toxin called phytohaemagglutinin, also known as kidney bean lectin. Kidney bean lectin can cause nausea, diarrhea, vomiting, and in extreme cases, fatalities. Like many other foods containing poisonous compounds, the toxin is neutralized when the beans have been cooked. The US Food and Drug Administration recommends boiling for 30 minutes to ensure they reach a sufficient temperature long enough to completely destroy the toxin. Trying to decide if you should use canned or dried beans? Canned beans are usually pre-treated and safe. Dried beans should be used as stated on the instructions with overnight soaking and long, slow cooking over moderate heat.

Potatoes

Mashed potatoes, baked potatoes, and French fries are not as harmless as they look. The benign potato, often a favorite staple of family meals, is not just an innocent tuber. Potatoes are actually a member of the Nightshade family. Potatoes and their mild mannered counterparts contain chemical compounds called solanine and chaconine, both glycoalkaloids. Both occur naturally in potatoes as a defense mechanism, as they have pesticidal and anti-fungal properties. Solanine is potentially poisonous to humans, and can cause gastrointestinal distress, diarrhea, vomiting, burning of the throat, dizziness, and even cardiac issues. In severe cases solanine has been known to cause hallucinations, paralysis, fever, and other severe symptoms. Solanine develops in potatoes when they are exposed to light. As long as potatoes are stored in a cool, dry, dark place and not served when they appear green, they are perfectly safe to eat.

Tomatoes

The stems of the tomato however, can be quite dangerous to eat. They contain a substance called tomatine – a substance that’s toxic enough to be used as a pesticide. So make sure you completely remove the stems from any tomatoes you eat.






Tea

All types of tea come from the same basic plant, the Camellia Sinensis plant. The differences between teas arise from processing, growing conditions, and geography. ... Tea can be divided into six basic categories: black, dark (including puer), oolong, yellow, green, and white.

TYPES OF TEA details and info.

8 Benefits of Green Tea

Weight Loss

Green tea has been shown to increase your metabolism an additional 80 calories per day. Studies have shown that the polyphenols contained in green tea provide both health and metabolism boosting properties. Resting metabolic rates have increased over 17% contributing to faster fat burning effect in some research reports. In addition to its role in speeding your metabolism, it is also responsible for reducing hunger pangs as well as cravings. This makes green tea a great way to help shed those stubborn extra pounds.

Improves blood flow

Long known for its medicinal properties, green tea has health benefits that scientists are still discovering. For those with circulation problems, this “miracle” beverage can actually help to improve circulation and blood flow. Green tea contains flavonoids which increase circulation by relaxing the blood vessels and allowing blood to flow more freely through the body. Recent studies have also shown that green tea has short term benefits on arterial health. Drinking green tea can help the arteries to expand temporarily which helps the blood to circulate through the body. Improved circulation doesn’t just benefit cardiovascular health, it benefits the entire body. This is great news for anyone looking to improve their overall health!

Diabetes

One amazing benefit of drinking green tea is its ability to not only help prevent diabetes, but also its ability to help treat it. Green tea is rich in antioxidants including catechins. Studies have shown that catechins can positively affect glucose metabolism, which helps diabetics to maintain regular insulin levels. Catechins can slow the production of glucose while helping to increase the production of insulin. Green tea can help even out blood sugar levels and reduce insulin sensitivity. Additional research has shown that green tea lowers the risk of developing diabetes which is important for anyone with a family history of this disease.

Improves cholesterol

Green tea offers amazing cardiovascular benefits. In addition to helping to improve circulation, green tea can also help to protect LDL cholesterol and prevent ailments such as coronary artery disease. Green tea contains a powerful antioxidant known as EGCG which helps to decrease inflammation and prevents LDL cholesterol from oxidizing. The antioxidants in green tea prevent plaque build-up on arterial walls and also work to reduce cholesterol. Many doctors are starting to recommend green tea as a part of a healthy heart diet for those looking to improve symptoms, prevent heart disease and stroke, and increase their blood circulation.

Skincare

Thinking about replacing that cup of coffee with a cup of green tea? Here is another reason to do just that. The antioxidant properties in green tea make it an excellent source for healthy skin. Green tea contains polyphenols, which can help with cell regeneration and preventing skin damage. While not a replacement for sunscreen, studies have shown that long term consumption of green tea can help to prevent damage from UVA and UVB rays. The antioxidants in green tea also help calm inflammation as well as aging of your skin. With skincare as an added benefit, many companies are starting to include green tea as an ingredient in lotions and facial cleansers, though direct consumption is recommended as the best way to benefit green tea.

Reduces stress

There is nothing more relaxing than sitting down with a soothing cup of tea. In fact, green tea actually contains ingredients that can help to reduce stress and calm nerves. Green tea contains a compound called L-theanine which can help with serotonin and dopamine levels and positively affect emotions and mood. In addition to this, there is the added psychological benefit of slowing down and taking a moment to just sit and sip. Taking a moment to relax and combining it with the stress reducing ingredients of green tea can produce a calming and soothing effect.

Fights cancer

Its’ anti-inflammatory properties

Improves brain function

Forgot where you put your keys? Green tea can also help with memory and brain function. In addition to providing additional energy, the compounds in green tea can offer help with aging and improving brain function. Studies have shown that the catechins that help with cardiovascular health also improve circulation to the brain. Green tea’s compounds can also have protective effects on neurons which may help to reduce the risk of neurological and cognitive diseases. Research has shown a stronger working memory area of the brain for those who consistently drink green tea. The L-theanine contained in green tea helps with focus and attention, increasing the benefits of this amazing beverage.

Benefits of Coffee and Tea

Mercola STORY AT-A-GLANCE<

Tea, particularly green tea, has been linked with a reduced risk of stroke, diabetes and depression, and improved blood pressure, abdominal obesity and glucose levels

Coffee consumption is associated with reduced risk of premature death and cardiovascular death, heart disease, cancer, nonalcoholic fatty liver disease, cirrhosis and diabetes

Coffee should be organic and shade-grown; drink it black or with added coconut oil or MCT oil

Tea should be organic and grown in a nonpolluted environment to avoid contamination with heavy metals or fluoride; drink it without milk, with lemon added if you like


Fabanaise

Say Hello to ‘Fabanaise’ Vegan Mayo You Can Buy That’s Made With Aquafaba (Chickpea Water)!


Could Veganism End World Hunger? The World Health Organization calls malnutrition "the silent emergency", and says it is a factor in at least half the 10.4 million child deaths which occur every year.

If you’re concerned about animal rights, water conservation, clean air and health then you may already be on the road to becoming vegan – so why not take five minutes and find out how veganism could end world hunger?

There is more than enough food being produced to feed everyone in the world twice over.

The problem is, our meat-based diet means that land, water, and other resources that could be used to grow food for human beings are being used to grow crops for farmed animals instead.

70% of U.S. grain production is fed to livestock.

One-third of the world's fish catch is fed directly to livestock.

In cycling our grain through livestock, we waste 90% of its protein and 96% of its calories.

An acre of cereal can produce five times more protein than an acre devoted to meat production. Legumes [beans] can produce ten times as much.

"Those who consume livestock products and fish are competing directly with those who need grain for food." (Lester Brown, president of Worldwatch)

The truth can no longer be dodged. Livestock farming gobbles up agricultural land, water and energy that could be far more efficiently devoted to growing food for people.

The cost of an 8 ounce steak will fill 45 to 50 bowls with cooked cereal grains.

Livestock now outnumber humans by almost three to one. In the last 40 years, the number of cattle has doubled and the fowl population has trebled.

The meat and dairy industry is also putting a huge strain on our water supply.. it is unsustainable.

"The American fast food diet and the meat-eating habits of the wealthy around the world support a world food system that diverts food resources from the hungry" [Dr. Waldo Bello].

It would take just 40 million tons of food to eliminate most world hunger, yet a staggering 760 million tons of grain will be used to feed farmed animals this year.

An individual can make a huge difference. They can stop supporting the meat, fish, egg and dairy industries. They can become vegan.

In the U.S., 64% of cropland produces feed for animals, while only 2% grows fruit and vegetables.

It takes about 300 gallons of water per day to produce food for a vegan, and more than 4,000 gallons of water per day to produce food for a meat-eater.

Fact: You save more water by not eating a pound of beef than you do by not showering for an entire year.

Veganism is about wanting something better.. for the future of our children and the world as a whole.

Veganism is about making the world we live in a better place for people and animals alike.

Diet and Global Warming If one takes the threat of global warming seriously, the most powerful personal step you can take may well be choosing a vegetarian diet.

Big Food Found Guilty in Multimillion Dollar Cover up in GMO Labeling Fight

Polychlorinated Biphenyls (PCB) - Monsanto's Toxic Chemicals Monsanto's sordid past

What exactly is Bragg's Liquid Aminos honestly? Many vegans do mention protein being made of amino acids and them not needing it from animals and, how soy has all the essential amino acids in it.

It is unfermented so it can't be soy sauce(I can't confirm this, Braggs website doesn't mention it), and they also don't add salt.

Comment: It was created by a bonafide food scientist, Natral Health icon , Paul Bragg. It contains no wheat, no salt, and is not fermented, making it a superior soy seasoning; safe for our largely yeast overgrowth population; low in Sodium. Salty taste without unbalanced earth salt added.

Bragg's FAQ Amino Acids are the building blocks of all our organs and tissues. They are also the building blocks from which different food proteins are constructed. When we eat a protein food, such as meat or soybeans, the natural hydrochloric acid in the stomach digests the protein, releasing the Amino Acids. They are the link between the food we eat and assimilation for our body tissue. Lack of adequate Amino Acids may make it impossible for the vitamins and minerals to perform their specific duties.

Bragg Liquid Aminos is a healthy alternative to Soy and Tamari sauce. No table salt or preservatives are added.

Is it OK for a person on a low-salt or sodium diet to use Liquid Aminos? It is OK for an individual on a low-salt or sodium diet to have small amounts of the Liquid Aminos (just a few teaspoons) a day for seasoning. Bragg Liquid Aminos are not recommended for persons on no-salt or sodium diets.

What is the Nutritional content of Bragg Liquid Aminos? The Average Nutritional Breakdown per 1/2 Teaspoon is:

• Protein / Soy (Amino Acids) 290 mg
• Carbohydrate 100 mg
• Natural Sodium 160 mg
• Calories 0

Amino Acids: Coconut vs. Bragg's This miracle sauce is made from coconut tree sap and sea salt, with no other additives. Better yet, it’s raw, so all of those living nutrients, amino acids and enzymes from the tree sap are captured and passed directly along to you

Be careful not to confuse coconut aminos with Braggs liquid aminos, however. Braggs are actually a highly processed form of soy sauce that uses chemical reactions in place of natural fermentation methods.

Although coconut aminos are a great substitution for soy sauce, coconut aminos do have a high sodium content like soy sauce does, so be sure to keep that in mind if you are watching your salt intake.

Coconut Aminos Granted, regular soy sauce is horribly high in sodium. The same can be said of the lower sodium versions you can purchase at most grocery stores. However, for the last several years I've been able to purchase online House of Tsang Less Sodium Soy Sauce with only 320 MGS SODIUM PER TABLESPOON. A few months ago I read a couple of blog posts and forum entries about Bragg’s, and I bought a small spray bottle of the Aminos just to give it one more try. It tastes pretty much like the Tsang soy sauce I use. However, it's got 160 mgs sodium per 1/2 Teaspoon. That works out to 960 MGS PER TABLESPOON – quite a bit more than the low sodium soy sauce I presently use – three times more sodium!

A while ago, one of the Cooking Forum members posted a link to a coconut amino product that looked really interesting. Its sodium content is lower than Bragg's, just 113 mgs for 1 Teaspoon. That works out to 339 MGS PER TABLESPOON, just a little higher than the soy sauce I purchase online. When I found the coconut product at three different stores in my area, I decided to give it a shot.

Once I got it home, I did a taste test, comparing it to what I had on hand. The Coconut Aminos has a very similar taste to Bragg’s and low sodium sauce. It does, however, have a stronger fermented undertone. The extreme saltiness of the Bragg’s was immediately apparent in comparison to Coconut Aminos. I ended up dumping the Bragg’s and pouring the coconut product into the spray bottle. I figure a light spray on top of vegetables or rice might brighten things up a bit.

Although I will continue to use "House of Tsang" Less Sodium Soy Sauce, Coconut Aminos is a great option for those who dearly love amino products and also need to reduce their sodium intake. It’s got a flavor that’s similar to both Bragg’s and low sodium sauce. It’s also a great product for those trying to avoid soy products, due to sensitivity or allergy.

Comment: If the soy sauce is for a dipping sauce, I dilute it -- 2 parts low sodium soy sauce to 1 part water & 1 part unseasoned rice vinegar. (Example: 2 tsp. soy sauce mixed with one tsp. water & 1 tsp. rice vinegar.) Then I add a couple of drops of hot chili oil and some toasted sesame oil, maybe even some crushed garlic & ginger. By the time I'm done, I've got a pretty tasty dipping sauce with a lot less sodium than straight soy sauce, even low sodium soy sauce.

ONLINE: Coconut Secret Organic Raw Coconut Aminos Soy-Free

This sap is raw, very low glycemic, an abundant source of 17 amino acids, minerals, vitamins and has a nearly neutral pH. A comparison between coconut tree sap and soy, shows that coconut sap contains 2-14 times the amino acid content of soy.

Seasoning alternative for use like soy sauce in salad dressing, marinades, sautes, and with sushi. ... the folks at Coconut Secret for offering an alternative to soy sauce, tamari and Bragg's.

Why You Should Eat Pulses Every Day

Everything You Need to Know About Lentils Lentils do not require soaking. The red lentils cook the fastest. Avoid cast iron or aluminum cook ware when cooking lentils.

3/4 cup cooked lentils provides more potassium than a large banana.

Lentils provide more folate than any other plant food. [Foaltr Folate is a water-soluble B vitamin that is naturally present in some foods, added to others, and available as a dietary supplement. Folate, formerly known as folacin, is the generic term for both naturally occurring food folate and folic acid, the fully oxidized monoglutamate form of the vitamin that is used in dietary supplements and fortified foods.

Groats are the hulled kernels of various cereal grains such as oat, wheat, rye and barley. Groats are whole grains that include the cereal germ and fiber-rich bran portion of the grain as well as the endosperm. Wikipedia

Monsanto


Monsanto

Organic Bytes email 9/25/16

Millions Against Monsanto: Countdown to Justice

While the CEOs of Monsanto and Bayer were droning on last week about their (phony) love of farmers and their (bogus) plans to feed the world, organizers of the International Monsanto Tribunal were booking flights for witnesses, and finalizing programs for both the formal tribunal and the People’s Assembly. The International Monsanto Citizens’ Tribunal is less than a month away. The People’s Assembly will begin on October 14. The tribunal itself will begin on October 15.

Both will take place in The Hague, Netherlands—also known as the International City of Peace and Justice.

International Monsanto Tribunal In the Hague The aim of the Tribunal is to give a legal opinion on the environmental and health damage caused by the multinational Monsanto. This will add to the international debate to include the crime of Ecocide into international criminal law. It will also give people all over the world a well documented legal file to be used in lawsuits against Monsanto and similar chemical companies.

Currently, it is impossible under law to bring criminal charges against a company like Monsanto or its management, for their crimes against human health and the integrity of the environment.

Each year, Monsanto spends enormous amounts on legal defense to fend off the cases brought by the victims of its activities. This does not encourage the company to change its practices. So long as it remains more profitable for shareholders to take risks in the community – even if that means compensating the victims occasionally - these practices will persist.

Monsanto's history is a paradigm for the impunity of transnational corporations and their management, who contribute to climate change and the depletion of the biosphere and threaten the security of the planet.

Monsanto will serve as an example for the entire agro-industrial system whereby putting on trial all multinationals and companies that employ entrepreneurial behavior that ignore the damage wrecked on health and the environment by their actions.

General purpose of the Tribunal:

To get a ruling – even symbolic - against Monsanto by a bench of real judges, after veritable proceedings in an international court, and contribute to the establishment of international mechanisms to bring justice to victims of multinationals.

Five distinguished international judges will preside over the tribunal. Thirty witnesses and scientific and legal experts will present testimony during the two-day proceedings. More than 45,000 citizens and nearly 800 organizations have already signed on to endorse this historic citizens’ initiative.

To mark the end of the tribunal, and World Food Day (both on October 16), those who can’t travel to The Hague are organizing protests and house parties in a show of solidarity. Want to participate in an event near you? Or organize your own? Email campaigns@organicconsumers.org for details and materials.

The tribunal, announced nine months ago during the COP21 Climate Summit in Paris, has been in the works for more than a year.

Organic Bytes email 9/25/16

A Crime is A Crime

It’s been about a week since Monsanto and Bayer confirmed their intention to say “I do”—ample time for media, lawmakers, consumer and farmer advocacy groups, and of course the happy couple themselves, to weigh in on the pros and cons. Reactions poured in from all the usual suspects.

Groups like the Farmers Union, Food & Water Watch, Friends of the Earth and others didn’t mince words when it came to condemning the deal.

Farmers Union Condemns Bayer/Monsanto Deal

EcoWatch: Bayer to Buy Monsanto Creating World's Largest Seed and Pesticide Company A successful merger would create the world's largest agrichemical firm, which will control more than one-fourth of the combined global market for seeds and pesticides.

According to Bloomberg, "The deal gives Bayer more than 2,000 varieties of seeds for crops such as corn, soybeans, and wheat. Adding that portfolio to its own vegetable, rice, cotton and oilseed offerings give Bayer a virtually unassailable position at the head of the market."

The Monsanto-Bayer combination is yet another example of the rapidly consolidating agricultural industry, with only a handful of companies controlling the sector.

Monsanto, the world's largest producer of genetically modified (GMO) crops and maker of the glyphosate-based herbicide Roundup, has faced mounting controversy and numerous lawsuits in recent years over the health and environmental impacts of its products.

Bayer has also been subject to criticism over its widely used insecticide, imidacloprid, which belongs to a controversial class of chemicals called neonicotinoids that's linked to widespread deaths of pollinators.

On today's landmark news, Murphy said: "Now the most evil company in Europe has absorbed the most evil company in America. Monsanto and Bayer's new corporate motto should be 'Killing bees and butterflies for fun and profit.'"

"With this deal Big Biotech gets bigger; it means monopoly power for Bayer-Monsanto, just like the previous mergers of Dow and DuPont and Syngenta and ChemChina," Ken Roseboro, the editor and publisher of The Organic & Non-GMO Report, told EcoWatch. "These three companies will dominate the global seed and pesticide markets and will likely drive up costs for farmers. The Justice Department should stop these mergers because they are bad farmers, bad for agriculture, and bad for consumers."

"The merger of Bayer and Monsanto should make the connection between Big Pharma, Big Biotech and Big Food all the more apparent to consumers," Ronnie Cummins, the international director of the Organic Consumers Association, told EcoWatch.

Meanwhile, Monsanto's tribunal at The Hague next month is still on deck. The Organic Consumers Association, IFOAM International Organics, Navdanya, Regeneration International and Millions Against Monsanto, joined by dozens of global food, farming and environmental justice groups are putting the transnational corporation on trial for crimes against nature and humanity and ecocide.

Predictably, the corporate heads of state last week promoted the proposed $66-billion deal as an altruistic plan to improve “the lives of growers and people around the world.” This week, they told Senate Judiciary Committee members that the merger “is needed to meet a rising food demand.” Is anyone out there still buying the line that Monsanto and Bayer are in the business of feeding the world? When all the evidence says otherwise?

Even if that claim weren’t ludicrous, who thinks it’s a good idea to entrust the job of “feeding the world” to the likes of Bayer, a company that as part of the I.G. Farben cartel in the 1940s produced the poison gas for the Nazi concentration camps, and more recently sold HIV-infected drugs to parents of haemophiliacs in foreign countries, causing thousands of children to die of AIDS?


Greens

The Essential Guide on How to Work With Every Kind of Green Vegetable

1. How to Prep Greens

Greens can be very sandy and gritty, especially when you get them fresh at the farmer’s market or in your CSA box, so they need to be washed well. Don’t wash the greens unless you are going to use them in a day or two, as they will start to wilt. If you do wash them in advance, place them in a storage bag with a clean towel or paper towel to absorb the moisture and keep them refrigerated.

Store them in the crisper drawer of the fridge, away from the fruit. Fruits give off ethylene gas which can hasten spoilage.

The easiest way to wash greens is to fill the sink with cool water and give the greens a bath. Separate the leaves and agitate the water a bit with your fingers to loosen the dirt. Shake the leaves dry of excess water and then dry them in a salad spinner or by laying them between two clean towels.

Greens can last up to a week in the fridge but they may wilt. You can perk them back up by putting in a bowl of ice for 10 minutes or so. If the greens you are using have thick stems or stalks, you need to remove them. This is true for kale and collard greens. Other greens such as chard and spinach have edible stems though you can certainly remove those as well. Beet and turnip greens need to be separated from their roots before storing.

The easiest way to remove the stems from large leaves is by “stripping.” Hold the base of the stem in one hand and run your index and middle finger of the other hand along the stem, from base to tip, stripping the leaves off as you go. The leaves can then be chopped.

Bok Choy

Bok Choy, also known as Chinese white cabbage, pak choy and white mustard cabbage, is indeed a type of cabbage. Bok choy is tender, mild and sweet. It is available in mature and baby versions. Mature bok choy has large stems which can be separated from the leaves and prepared first since they take longer to cook. Baby bok choy can be cooked whole. It can also be eaten raw in salads.

Butterhead Lettuce

Butterhead lettuces include Boston and Bibb lettuce. They have soft, rounded leaves and a sweet, delicate flavor. Their rounded shape makes them perfect for lettuce cups and wraps.

Cabbage: Savoy, Red, Napa

Cabbage is a staple of cooking all over the world. This multi-layered veggie is a nutritional powerhouse, providing us with manganese, magnesium, vitamin B6, vitamin A, potassium, riboflavin, thiamin and folate.

Smooth-leafed firm-headed green cabbages are the most common type. Savoy cabbage, also known as curly cabbage, has ruffled, lacy, deeply ridged leaves which are loosely layered and more tender. Use Savoy cabbage to make these Savoy Rolls.

Red cabbage is a pretty purple color. It has a heartier texture. It tastes great raw and when cooked down as in this Braised Red Cabbage with Beets.

Napa cabbage, also called Chinese cabbage, has long, light green leaves and looks a bit like romaine lettuce. It has a mild, peppery flavor and is often used in stir-fries. It is also used to make kimchi.

Chard

Chard has large, thick, dark leaves and stalks that can be white (in Swiss chard) or colored (in Rainbow chard). The leaves taste similar to spinach but much stronger and with a rougher texture. The stalks are edible with a mellow flavor and the yellow, purple, red and orange stems are a colorful addition to any dish.

The stalks need to be cooked first since they take longer than the leaves though chard can also be eaten raw. Chard is often used in soups, stir-fries and stews.

Collards

Collards are a member of the cabbage family and closely related to kale. They have wide, flat, green leaves and thick stalks which should be removed. Collards have a slightly bitter taste though they can be eaten raw. They are often paired with other greens like kale, mustard and spinach. Collards are a staple of Southern cuisine.

Dandelion Greens

You know those little yellow flowers in the yard that you loved as a child but your parents knew were weeds? Well, those dandelions have leaves that are not only edible, but also healthy and delicious. The leaves are peppery, similar to arugula, and can be eaten raw, blanched or cooked.

Mustard Greens

Mustard greens are a staple of Southern cuisine. They have frilled curly edges and are a bright green color. The taste is quite peppery and they are usually cooked with other greens such as kale and collards.

Romaine Lettuce

Romaine lettuce is well-known with crunchy, thick ribs and long, slender leaves. It has a crunchy texture and a mild flavor. Romaine can be grilled but is probably best known for its use in Caesar salad.

Spinach

Spinach is a delicate green that can be eaten raw and cooked. Baby spinach tends to be milder and less bitter than mature spinach. Spinach is a versatile green, able to work well in almost any recipe. When you buy spinach, buy a lot because it cooks down significantly.

Turnip Greens

When you buy turnips, be sure to get them with the greens still attached. The leaves have a hearty texture and a strong, bitter flavor which mellows when cooked. Turnip greens are a staple of Southern cooking and are often mixed with other greens.

Watercress

Watercress has small, oval-shaped leaves with a peppery smell. The flavor is also peppery and is similar to horseradish and wasabi. Watercress is best paired with mild, creamy ingredients that will balance the bitterness. It can be used in soups, pasta, salads and on burgers and sandwiches.


Olives

10 Reasons You Should Be Eating Olives

Recent research studies have also shown that the monounsaturated fat found in olives (and olive oil) can help to decrease blood pressure. The oleic acid found in olives–once absorbed up into the body and transported to our cells–can change signaling patterns at a cell membrane level (specifically, altering G-protein associated cascades). These changes at a cell membrane level result in decreased blood pressure.

Weight Loss: It appears that monounsaturated fats, the kind found in olives, may encourage weight loss. Olive oil consumption has been shown to breakdown fats inside fat cells, get rid of belly fat and reduce insulin insensitivity.

People who have the highest olive consumption eat fewer calories overall and are rarely overweight. Blood tests show they have higher levels of serotonin, a so-called satiety hormone that makes us feel full.

Black olives are a great source of vitamin E, which has the brilliant ability to neutralize free radicals in body fat. Especially when working with the stable monounsaturated fats found in olives, vitamin E can make cellular processes safer. When such processes such as mitochondrial energy production are not well protected, the free radicals produced can cause oxidation, damaging a cell’s mitochondria, and preventing the cell from producing enough energy to supply its needs. If the DNA of a cell is damaged, it may well mutate and become cancerous. Studies have shown that a diet supplemented with olive oil leads to a lower risk of colon cancer, almost as low a risk as a diet rich in fish oil.

Less Pain: Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients which can act as a natural Ibuprofen. Their oils contain oleocanthal, a substance with anti-inflammatory agents. Similar to classical NSAIDs, they are a type of non-selective inhibitor of cyclooxygenase (COX). 50g (more than three and a half tablespoons) of a typical virgin olive oil per day contains an amount of oleocanthal with similar anti-inflammatory effect as 1/10 of the adult ibuprofen dose.

Less Allergies: New research may help explain how olives work to provide us with anti-inflammatory benefits, especially during circumstances involving allergy. Olive extracts have now been shown to function as anti-histamines at a cellular level. By blocking special histamine receptors (called H1 receptors), unique components in olive extracts may help to lessen a cell’s histamine response.

How to Select Olives
While olives have been traditionally sold in jars and cans, many stores are now offering them in bulk in large barrels or bins (often called an “olive bar”). Buying bulk olives will allow you to experiment with many different types with which you may be unfamiliar and to purchase only as many as you need at one time.

Avoid purchasing olives in cans. FDA data has shown levels of acrylamide as high as 1,925 ppb in some canned, nationally distributed brands of black pitted olives. Based on this data, higher acrylamide levels in select canned black olives may be related to specific handling, storage, processing (especially preservation and darkening methods), and heating steps that favored formation of acrylamide.

As far olive oils go, the best processing come from ice-pressed oils which is in the complete absence of heat; a dramatic 20-30 times colder than the cold-pressed olive oil; a critical distinction in terms of maintaining the oils’ nutritive and healing potential and to staking claim as one of the world’s only RAW producers of olive oil. Taste the distinct refreshing taste!

Health Benefit of Black Olives promotes digeative health [fiber], Iron, Vitamin E, promotes cardiovascular health.

Though black olives provide many health benefits, they are relatively high in sodium and calories. A 100-gram serving of ripe olives provides 115 calories and about 735 milligrams of sodium. The 2010 Dietary Guidelines for Americans recommend that adults should consume no more than 2,300 milligrams of sodium per day. It's important to limit sodium intake because increased salt consumption is associated with higher levels of blood pressure.

Olives: The world's healthiest food Even though more attention has been sometimes been given to their delicious oil than their whole food delights, olives are one of the world's most widely enjoyed foods. Technically classified as fruits of the Olea europea tree (an amazing tree that typically lives for hundreds of years)

Dozens of health-protective nutrients have been identified in olives, and recent studies have taken a very close look at olive varieties, olive processing, and changes that take place in olive nutrients. The overall conclusion from these studies is exciting for anyone who loves olives of all varieties. Greek-style black olives, Spanish-style green olives, Kalamata-style olives, and many different methods of olive preparation provide us with valuable amounts of many different antioxidant and anti-inflammatory nutrients.

Hydroxytyrosol, an olive phytonutrient that has long been linked to cancer prevention, is now regarded as having the potential to help us prevent bone loss as well.

In traditional herbal medicine practices, preparations from olives and olive leaves have often been used in treatment of inflammatory problems, including allergy-related inflammation.

Specific mushroom alters microbiome of mice to reduce obesity the Ganoderma lucidum mushroom has been used for centuries to promote better health. Scientific research has shown that polysaccharides (complex sugars) isolated from the fungus prevent fat cell formation in diabetic mice, and other isolates promote antidiabetic activity. Scientists in Taiwan were curious as to whether G. lucidum had any effect on body weight and obesity-related disorders such as chronic low-grade inflammation which leads to insulin resistance, type 2 diabetes, and fatty liver disease, and they published their results in Nature Communications.


Coffee

What’s All the Noise About Coffee? By Dr. Mercola

The number of Americans drinking coffee in 2017 rose after a decline of the previous four years as gourmet brews gained popularity, especially among younger consumers

A Los Angeles County Superior Court judge has ruled coffee must carry a cancer warning under Proposition 65 as the brew contains acrylamide, a known carcinogen and potential neurotoxin

Acrylamide is created when carbohydrate-rich foods are heated at high temperatures; but while the production of acrylamide starts with brewing, elimination with longer roasting means dark roast coffee contains less than light roasts

Caffeine is the most consumed psychoactive drug in the world, including children and adolescents; however, caffeine has demonstrated the ability to disturb sleep and had a long-lasting negative effect on brain maturation in young people

What Is Coffee's Effect on the Kidneys? The ever growing worldwide popularity of coffee as a beverage of choice also makes it a subject of intense study into its health effects. There is research that has been done to study how coffee impacts everything from our immune system, to the risk of heart disease, and even cancer risk. The debate about whether coffee is good or bad for you has actually raged on for over a thousand years, ever since coffee was first discovered (possibly) in Ethiopia.

A 2008 study from Korea that involved over 2600 women showed that consumption of coffee was associated with a decreased risk of kidney disease, including in diabetic women. As we know in medicine though, population-based surveys are not enough to draw hard conclusions.

Therefore, given the pertinent and possibly controversial nature of the topic, a meta-analysis published in 2016 attempted to answer this very question. This meta-analysis showed no association between coffee consumption and increased risk of kidney disease in male patients. Interestingly, it actually noted the possibility of a reduced risk of kidney disease in women who drink coffee.

The results of the above meta-analysis are similar to another study from another part of the world, specifically the Pacific Coast of Nicaragua where lower prevalence of chronic kidney disease in coffee growing villages has been noted.

Benefits of Coffee and Tea

Mercola STORY AT-A-GLANCE<

Tea, particularly green tea, has been linked with a reduced risk of stroke, diabetes and depression, and improved blood pressure, abdominal obesity and glucose levels

Coffee consumption is associated with reduced risk of premature death and cardiovascular death, heart disease, cancer, nonalcoholic fatty liver disease, cirrhosis and diabetes

Coffee should be organic and shade-grown; drink it black or with added coconut oil or MCT oil

Tea should be organic and grown in a nonpolluted environment to avoid contamination with heavy metals or fluoride; drink it without milk, with lemon added if you like

Do You LOVE Coffee & Tea? This Study Might Finally Explain Why


Expiration Dates

Expiration Cheat Sheet Date for Everything!


Pesticide Residue

Dirty Dozen and Clean Fifteen in the Produce Bin Most health experts emphasize the importance of eating lots of vegetables, but which ones have the least pesticide residue? If you want to avoid pesticides as much as possible, but can’t afford to buy everything organic, which products should you focus on?

The Dirty Dozen for 2018:

Shoppers can use the lists developed by the Environmental Working Group to guide their purchases. The group has just issued its annual report on the dirty dozen and the clean fifteen (EWG April 10, 2018). The Environmental Working Group is a nonprofit nonpartisan organization that educates citizens about the environmental hazards found in food, water, cosmetics, household cleaners and other common products.

This year’s list of the most contaminated produce is actually a baker’s dozen. At the top of the list are strawberries, with detectable residues from 20 pesticides. The list goes on to include spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, bell peppers and hot peppers. When possible, these are products that should be purchased as organic foods. That’s because the conventionally grown products are so often contaminated. Aiming for organic strawberries, apples or spinach is especially important for those feeding children. Young bodies may be more susceptible to negative effects from pesticides.

strawberries 20 pesticides

spinach

nectarines

apples

grapes

peaches

cherries

pears

tomatoes

celery

potatoes

bell peppers

hot peppers

The Clean Fifteen for 2018:

The EWG also determined the least contaminated produce—the clean fifteen. These are vegetables and fruits you can be confident in eating, whether or not an organic version is available. They include avocados, sweet corn (non-GMO), pineapples, cabbages, onions, frozen sweet peas, papayas, asparagus, mangoes, eggplants, honeydew melons, kiwis, cantaloupes, cauliflower and broccoli.


Beets

This Often-Vilified Food Substance Naturally Boosts Brain Energy Many think it's less than healthy and gets converted into this potentially dangerous substance, but it actually works wonders when found in this food. In fact, athletes swear by it - it widens your blood vessels so more oxygen can reach your brain and muscles.

Whether you desire a boost for your stamina and endurance, support for your body’s natural detox processes, protect your cells and organs against environmental stress, or just want to support healthy blood flow throughout your brain and body, these fermented ruby gems might be just the ticket.

“Fire Up Your Performance With Organic Red Beets, Without the Excess Sugar”

Red beet root juice has become synonymous with performance, stamina and endurance. But beet juice is not the ideal way to get the benefits of beets as it is loaded with sugar and is mostly from GMO beets.

Organic beets deserve a place in your everyday diet for 7 important reasons:

They can boost your athletic performance, stamina, and endurance

They help promote a healthy normal inflammatory response

They help promote healthy blood flow throughout your body and brain

They support your body’s natural detoxification processes

They support immune and cellular health

They promote brain neuroplasticity, or the ability to form new neural pathways, especially when consumed before exercise

They’re high in valuable nutrients: vitamin C, folate, potassium and manganese

So what is it about beets that make them such a unique and valuable vegetable?

nitrates,

bioactive pigments called betalains, and

other beneficial phytochemical compounds.

Nitric Oxide: The Key to Healthy Blood Flow and Other Potential Benefits

These endothelial cells line your entire circulatory system, from your heart to the smallest of your capillaries.

Inside these cells, a soluble gas called nitric oxide, or NO, is continually produced from the amino acid, L-arginine.

This gas, NO, is an important signaling molecule in every cell of your body. It plays an important role in:

Supporting your cardiovascular health

Promoting your normal endothelial function

Promoting healthy dilation of your veins and arteries to support healthy blood flow

Protecting your cells’ powerhouses, or mitochondria

Preventing your red blood cells from sticking together

Nitric oxide helps your blood vessels relax and increases the diameter of your vessels for improved blood flow.


Chicken

If You’re Buying Meat, Watch Out For This On The Label So, what’s the difference between natural and organic, or free-range versus grass-fed? Meat terminology can be confusing. But health-conscious carnivores who care about animal welfare need to understand the differences between labels when choosing meat. Armed with the right information, you’ll not only make the healthiest choices but also be better equipped to choose meat that comes from animals raised, handled and slaughtered humanely. So, here’s everything you need to know about meat labels.

Organic

What our food is fed directly influences our health. So, if the meat we consume has been fed an unhealthy diet full of chemical additives, it goes without saying that those chemicals, in turn, can transfer to us.

So, what’s the solution? Well for most people the solution is simple: organic meat. But what exactly are you getting when you choose organic meat? All meats labeled organic must meet the USDA’s standards and must be verified by a USDA-accredited certifying agent. ORGANIC LABELS ALSO SUGGEST THAT THE ANIMAL WAS FED ORGANIC FEED AND RAISED WITHOUT THE USE OF ANTIBIOTICS, GROWTH HORMONES OR ANY SYNTHETIC SUBSTANCES. MEANWHILE, WHEN IT COMES SLAUGHTER, IT MUST TAKE PLACE IN A CERTIFIED FACILITY. ADDITIONALLY, ANY SYNTHETIC PROCESSING AGENTS, SULFITES, NITRATES OR NITRITES ARE PROHIBITED.

What about the animals — is organic production a much more humane way to raise them? Keep in mind that just because an animal has been raised organically it doesn’t mean they are living a lifestyle that is more humane than conventionally raised animals. For instance, according to the USDA, when meat is labeled organic this is an indication that animals must have access to pasture and be allowed to participate in their own natural behaviors.

However, PETA paints a different story. Animals typically raised organically spend most of their time confined to crowded sheds or mud-filled pens. That’s because many organic farmers can find loopholes to keep animals confined since the USDA decided that animals may be temporarily confined for health and safety reasons or to protect soil or water quality. Cruel animal practices still exist on organic farms.

Natural

Unlike organically labeled meats, THE “NATURAL” LABEL DOES NOT REQUIRE CERTIFICATION. SO, THERE IS NO GOVERNING BODY for all-natural meat products. It’s actually a common myth that meat labeled as natural has not received growth hormones or antibiotics. The fact is, EACH INDIVIDUAL PRODUCER CAN DECIDE IF THEIR ANIMALS WILL RECEIVE GROWTH HORMONES AND/OR ANTIBIOTICS, according to the USDA.

A natural label represents a meat product that CONTAINS NO ARTIFICIAL INGREDIENTS OR ADDED COLOR AND IS ONLY MINIMALLY PROCESSED. Minimal processing suggests that the product was processed in a manner that does not primarily alter the product. And of course, the label must include a statement defining the term natural, such as “no artificial ingredients and minimally processed.”

Keep in mind with a natural designation there is no restriction on the use of growth hormones, antibiotics and animal byproducts. Additionally, a natural product does not consider the animal’s welfare. But that said, some natural producers do avoid using feed grown in chemicals or using antibiotics and growth hormones. They may also follow more humane animal husbandry practices.

Grass-fed vs. grain-fed

Most cattle today are often fed grains. Yet, the animals who once roamed free ate grass, as they always did throughout time. All calves drink milk from their mothers and then go on to feed on grass. Eventually, though, conventionally raised cattle are moved from pasture to feedlot. There, cattle feed on a concentrated grain diet (usually corn) for the purpose of fattening them up quickly for sale.

On the other hand, grass-fed cattle spend their entire lives eating just grass as nature intended. They’re not fed any grains. So, unlike grain-fed cattle, grass-fed animals take six to 12 months longer to reach market weight, making them a healthier option for carnivores. Grass-fed beef is leaner and lower in calories than grain-fed beef due to less marbling. And, generally, antibiotics and growth hormones are not part of the diet of grass-fed cattle.

And when it comes to humane animal practices, well, grass-fed cattle lead more natural lives moving around in open pastures. In addition, cows cannot digest grain. So, switching cows to a corn-heavy diet upsets their digestive system and increases the likelihood they’ll develop heartburn, stomach ulcers and liver abscesses. Plus, grain fed cattle are raised in overcrowded feedlots with no access to pasture, exercise or fresh air — a brutal and inhumane existence.

Free-range

“Free-range” is ONE OF THE MOST MISLEADING LABELS THERE IS, thanks to the difference between what free range implies and what is actually required to make the claim. Labels on eggs and chicken products imply that the chickens ranged freely outdoors. But, the claim does not have to be verified through on-farm inspections.

So, producers can claim on a label that their product is free-range, as long as the animals were given “some” access to an outdoor area — no matter what the size. For chickens, this outdoor area can be a small space that’s actually not big enough to accommodate all birds.

In fact, there are no requirements for the size or condition of an outdoor area. For that matter, there are no requirements for how accessible the outdoor area is to the birds, and how often and for how long each day the birds have to be given access to the outdoors. The bottom line is: chicken and eggs labeled “free-range” do not mean the birds ranged freely outdoors. Just another reason to consider backyard chickens.

The healthiest and most humane way to consume meat

Livestock that is prevented from moving naturally in overcrowded in cages, pens and transport trucks, only to be slaughtered in cruel conditions, is why vegetarianism is on the rise.

But if you still enjoy a steak, chicken breast or burger, and want to do so in the most humane way, here’s what you need to do. Buy your meat directly from a farm whose practices you trust. Visit farmers markets or even the farm yourself. If your local butcher or grocer is where you buy your meat then push for change.

Choose meats that are antibiotic- and hormone-free, with animals raised on a 100 percent vegetarian diet. The meat you consume should not be fed any animal by-products. Most of all, demand that your grocer or butcher supplies meat that’s either SPCA-Certified or Certified Humane.

A Certified Humane label on meat, chicken, pork, eggs, pet food or dairy products means that the food comes from farms where humane treatment of farm animals are implemented. So, don’t be fooled by labels that say one thing but mean something else altogether. There are other, more ethical choices available. Just put your dollar where your ethics are and change will happen.

— Katherine Marko


Worst Foods

The 9 Worst Foods to Eat and Healthy Swaps Dr Jockers










Pickles

The Case of the Phony Pickle She produces for your inspection one jar of Claussen Dill Pickle Spears.

“Aha!” you exclaim. “These pickles are impostors! Rather than being naturally fermented, they were made with vinegar and therefore offer no probiotic benefit whatsoever! Any nutrition buff worth her salt and vinegar would know this. Madam, I’m afraid I must pooh-pooh your pro-probiotic proclamations and place you under arrest!”

Didn’t catch the suspect’s story’s flaws? Don’t feel bad. Espousing the power of probiotics two weeks ago on his show, Dr. Oz failed to mention any difference between real, fermented sauerkraut and the vacuum-sealed vinegar-brined type. He likely has no idea that real, fermented pickles and sauerkraut are a world apart from the jars you find in the condiment aisle of the average store. Real pickles are kept in your grocer’s refrigerated section and their containers list just a few simple ingredients — cucumbers or cabbage, water, salt, garlic and spices. And they do not contain vinegar.

Why no vinegar? Because real pickles and sauerkraut create their own acids as they ferment. The fermenters are the probiota, the beneficial microbes that provide additional nutrient, aid digestion and are thought to offer a wide range of additional health benefits, like fighting cancer.

It’s no wonder nearly every traditional world cuisine includes a variety of fermented foods. Fermentation is a happy accident of nature, something that occurs naturally without any help from us. The oldest recipe known to exist, written in cuneiform, is for a kind of beer bread. In “The Story of Wine,” Hugh Johnson nominates fermentation as the central driving force of civilization.

Many of today’s best foods benefit from the process of fermentation. Take away fermentation, and there goes that glass of cabernet. Yogurt and cheese — gone. Chocolate’s out, since cacao nibs must sit in the sun for a week or so to let the fruit ferment around the nibs and develop the full symphony of flavor. Oh, and you’ll have to skip the morning coffee, as coffee “berries” need to rest in fermentation tanks to develop complexity of flavor.

Fermentation produces rich, complex flavors. And dishes that incorporate them are, in my opinion, some of the most flavorful. Years ago, Luke and I spent a day skiing on Shasta Mountain. Driving down the winding road in the setting sun, we realized that we were hungry, really hungry. When we passed an unassuming little Czech restaurant, although the parking lot was empty, we took a chance and pulled in.

I have to tell you, the rich, creamy sauerkraut soup they served us was like something out of a dream — surreal pleasure. We asked about the sauerkraut used in the soup, and they told us that, as if it should go without saying, the sauerkraut was like everything else on the menu, homemade.

Last week I suggested that homemade stock is a propitious sign for any restaurant. If you find a restaurant that makes its own stock and its own fermented vegetables, pitch a tent. Refuse to leave. Hand the proprietor the deed to your house and claim the restaurant as your newly adopted home.

Chefs appreciate real fermented foods because, in addition to everything else, they admire the way these foods celebrate the processes of nature. Fermented foods are, in the truest sense of the phrase, “living foods.” That’s why real, fermented pickles, sauerkraut and kimchee stay good — and usually improve — for months in the refrigerator.

It’s also why if I hear of any chef in the Napa Valley making a traditional dish using real fermented foods, we’ll be visiting him or her very soon.

Real fermented foods are an antidote for a world of processed, tasteless foods high in “safety” and low in nutritional content.

Fermentation is wild!


Meat

Is Eating Animals Sustainable? Wrong Question! We have gotten this debate all wrong Earlier this year, Quillette published an article by Keir Watson titled “The Case for Sustainable Meat.” In it, Watson challenges many “green” myths concerning animal agriculture. Here are a few of them.

It takes 100,000 liters of water to produce 1kg of beef.

The grain eaten by farm animals in the U.S. could be used to feed 800 million people.

Livestock accounts for 18 percent of all greenhouse gas emissions globally.

That’s just a sampling.

Watson goes beyond merely quashing popular environmental talking points, though, going so far as to suggest that farming animals may be “part of the solution, not the problem,” and that this is “logical and exciting.” The piece is data-driven, provocative, and, at times, convincing. No matter where you find yourself on the carnivore/herbivore continuum, Watson’s essay is worth reading.

But who is spreading these myths (or, as Watson calls them, “damn lies”)? Sincere environmentalists who happened to have gotten their data wrong? Actually, according to Watson, the driving force behind this propagation of misinformation is people who spread anti-meat-posing-as-green (AMPAG) ideology.

This, from Watson, is unfortunate. The characterization of vegetarians or vegans as “ideologues” is nothing new, of course, but unsubstantiated. The reality is that for many, the decision to quit eating animal flesh is simply the result of moral reflection and from a recognition that animals, like humans, have both interests as well as the capacity to suffer.

Is this realization ideological? When we care for those who aren’t members of our family, or our nation, or our race, or our religion, we call it compassion or just common decency. But extend this concern any further and, apparently, compassion mutates into ideology.

I think we may have stumbled upon the most ingenious way of avoiding moral reflection: brand anyone whose concern for others is more inclusive than one’s own an “ideologue.”

Is seeing animals as moral patients—beings which moral agents should treat with great moral consideration?—?a function of ideology? If not, if instead ethics are in view, then the way we characterize those opposed to meat-eating should undergo a change.

Despite the misplaced charges of “ideology,” Watson is right that many animal welfare activists make use of environmental arguments in the hope of getting others to reduce their meat consumption. Yet there are far stronger arguments to support their position, which means that their deployment of discredited data points shouldn’t be taken as decisive.

The truth is, the decision to abstain from eating meat shouldn’t rest on the factuality of animal agriculture’s impact on the environment. It should rest on other, more morally salient considerations.

The debate surrounding the sustainability of breeding and killing animals is comparable to the question of whether or not homosexuality is natural. When someone condemns homosexuality by claiming it isn’t natural, many well-intentioned people retort, “Yes, it is!” But giving a “yes” answer lends credence to the underlying assumption that what is natural is what is good.

Some readers will recognize this as the naturalistic fallacy, and it is a problem for anyone trying to go from natural to good. Imagine we were all born with a gene that makes us cruel to everyone we meet. Should we conclude that this is right precisely because it’s natural, and that suppressing our cruelty is wrong because it’s unnatural?

Similarly, when adherents of the speciesism-posing-as-green ideology (SPAG) try to justify the harvesting of animal flesh by claiming that it is more sustainable than a vegetarian diet, the right response is to say, “So what?” Some try to engage the SPAG adherent on his or her own grounds, trying prove the opposite claim, that is, that eating meat is unsustainable, yet what’s interesting is that the question of sustainability isn’t very significant.

It isn’t entirely irrelevant, of course. If a practice were shown to be unsustainable, then calls to end it would make sense. But the converse?—?if a practice is sustainable, then it should be continued?—?doesn’t hold; being sustainable is only a necessary condition, not a sufficient one.

Invoking “green” arguments is tempting, because it appeals to the meat-eaters’ own interests. But it also holds animals’ well-being hostage to the possibility of conflicting data emerging from the lab. That is not to say that the SPAG ideology couldn’t be defeated at its own game. Recently, the Guardian published an article stressing the environmental benefits of a meat-free diet. But by engaging SPAG devotees in this debate of what is more sustainable?—?to exploit animals or not?—?animal welfare activists have inadvertently embraced the SPAG narrative, that is, that the answer to this question is morally relevant. It isn’t.

SPAGers will tell us that cows can graze on land not suitable to farming crops (as if every last acre of Earth must be utilized to produce protein for humans) and wax lyrical about the chemical qualities of livestock manure. It is a big leap, however, to go from “cow shit is useful” to “we must breed and kill its makers.” Change the species to [insert your favorite animal here] and the proposal for any such practice would be dismissed rather than discussed.

Granted, the farming of animals has other benefits?—?many of which are laid out in Watson’s article?—?but the reluctance to search for alternative ways of realizing them is both lazy and telling. As an analogy, imagine being stranded on an island with one other person, and, after failing to spot an obvious food source within minutes of arrival, your travel companion starts to ponder the utility of eating you. Is it ethical to entertain such thoughts in earnest before all other options have been explored, never mind exhausted? No. And the situation we’re currently in is not too dissimilar.

The debate around the relationship between sustainability and animal husbandry must be recast?—?from asking if we require the breeding and slaughtering of animals for a sustainable future, to focusing on how we can sustain ourselves without having to do so.

Furthermore, time spent on the former is time not spent on the latter, meaning that the opportunity cost of debating the “if” question is literally death.

Fortunately, there are those who focus on the latter, as breakthroughs in food science show (e.g., Golden Rice and Clean Meat). But imagine how much?—?and how fast?—?progress could be made in this area if more people joined in the efforts? Wouldn’t that be “logical and exciting”?

Sadly, though, cognitive dissonance and a failure of imagination continue to plague the discourse around eating meat and its relation to animal welfare. Whenever an article on the apparent importance of livestock farming is published, meat-eaters rejoice. But news that it may be necessary to exploit the most vulnerable among us is a cause for contemplation, not celebration, and the creation of a sustainable world for all of us may well depend on how soon we realize this.



Walnuts

7 Benefits of Walnuts Mercola

STORY AT-A-GLANCE

One-quarter cup of walnuts provides more than 100 percent of the daily recommended value of plant-based omega-3 fats, along with high amounts of copper, manganese, molybdenum, and biotin

Walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well

Walnuts contain the amino acid l-arginine, which offers multiple vascular benefits to people with heart disease, or those who have increased risk for heart disease due to multiple cardiac risk factors

Walnuts contain several unique and powerful antioxidants that are available in only a few commonly eaten foods

Walnuts may improve sperm quality, help with weight control, and offer support for brain health and Type 2 diabetes

Oftentimes, the simplest foods are best for your health, and this is certainly the case for nuts, in which Mother Nature has crafted a nearly perfect package of protein, healthy fats, fiber, plant sterols, antioxidants, and many vitamins and minerals. Among nuts, the case may be made that walnuts are king, as research shows they may boost your health in a number of ways at very easy-to-achieve "doses."

The History of the Humble Walnut

Walnuts belong to the tree nut family, along with Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pine nuts and pistachios. Each has its own unique nutritional profile. It's believed that the walnut tree dates as far back as 700 B.C. Walnuts were considered foods for the gods during the early Roman times, and were named after Jupiter – hence the scientific name Juglans regia.

The "English" walnut that everyone is familiar with today is native to India and regions around the Caspian Sea, and was named for the English merchants that carried it for trade around the world. Another variety, the black walnut, is native to North America, in the Appalachian region and central Mississippi valley.1 Eating just one ounce of walnuts a day ( about seven shelled walnuts) may be all it takes to take advantage of their beneficial properties. But what exactly are walnuts good for?

The 7 Best Benefits of Walnuts






Coconut

The Coconut & Thyroid Connection: How This Tropical Nut Supports Healthy Thyroid Function alternativedaily

Use Coconut Oil Daily

Mercola STORY AT-A-GLANCE

Video

Saturated fats, and most particularly coconut oil, are an important part of the human diet. Recent research suggests coconut oil may help control Crohn’s disease by improving your gut microbiome

Studies show coconut oil also supports healthy thyroid function, promotes heart health and healthy brain function, boosts immune function and energy, aids weight loss and much more

Coconut oil is an excellent choice for cooking, as it can resist heat-induced damage. Processed vegetable oils produce oxidized cholesterol and toxic cyclic aldehydes and acrylamide when heated

Bulletproof coffee is a brain-boosting high-performance beverage you can easily make by adding MCT oil or coconut oil and grass fed, unsalted butter or ghee to black, organic coffee

Coconut oil can also replace a number of pricy and potentially hazardous personal care products, including moisturizers, hair masks, shaving lotion, cleansers and makeup removers, body scrub, toothpaste and much more






Snacks

10 Gut-Healing Snacks We're Obsessing Over By Liz Moody Food Director

Probiotic chips:

Yes, probiotic chips. These just came out, and I'm fairly obsessed. They're made out of sauerkraut (yes, sauerkraut) and have over a billion CFUs (colony-forming units) of good bacteria per serving—and, oh yeah, they taste amazing. When I need a healthier Doritos fix (you know that irresistible crunchy/salty combo), these are what I reach for, usually in the Zesty Garden Veggie flavor.

Farmhouse CULTURE chips have corn flour and brown rice flour

Bone-broth-spiked veggie juice:

Perfect for people who need a quick fix, these veggie and bone broth beverages taste kind of like really delicious cold soup. Unlike juices, all of that fiber from the veggies remains totally intact, helping sweep everything through your digestive system, while the bone broth seals off the gut lining. I love the butternut squash and red pepper flavors.

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Probiotic chocolate granola:

Sprouted almonds:

When you eat nuts that haven't been soaked or sprouted, they won't kill you—but they're not great for your digestion either. Soaking or sprouting your nuts ensures you get all of their nutrients and avoid any bellyaches. You can buy nuts pre-sprouted from places like nuts.com, or you can simply cover almonds with water and let soak overnight. In the morning, drain and transfer to fridge, then consume within a day or two.

Nuts.comSprouted almonds are $17.99/lb.

Sprouted almonds are a delicious snack that is packed with nutrients and easy to digest. Our sprouting process involves soaking the nuts for 24 hours causing them to begin to germinate. The sprouted almonds are then removed from the solution and slowly dried at a very low temperature with low humidity. This slow drying process destroys the enzyme inhibitors, releasing the full nutritional content of the nut and allowing the body's natural enzymes to more easily digest the nuts. While much more time-consuming, sprouting makes nuts more digestible, gives them much greater nutritional value and makes them crunchier. Our sprouted almonds are unmistakably fresh with a smooth, buttery flavor.

MANGO GOJI FIRE SPROUTED TRAIL MIX $9.99/8 oz bag

Try this exotic blend of habanero spiced sprouted almonds, pumpkin seeds, dried mango, goji berries and more. A delicious snack to boost up your day. Includes Organic Cashews, Organic Sprouted Pumpkin Seeds, Sprouted Almonds (pesticide free), Organic Himalayan Gold Raisins, Organic Sprouted Sunflower Seeds, Organic Sultanas, Organic Currants, Himalayan Crystal Salt and Organic Habanero.

Ingredients
Sprouted Almonds (pesticide free), Organic Mango, Organic Raw Cashews, Wild Goji Berries, Organic Himalayan Gold Raisins, Organic Sultanas, Organic Sprouted Pumpkin Seeds, Organic Currants, Organic Sprouted Sunflower Seeds, Himalayan Crystal Salt and Organic Habanero. Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

ROSEMARY GARLIC PISTACHIOS & ALMONDS $9.99 8oz bag

This mixture combines the vibrant flavors of fresh rosemary and fresh green onion with garlic, dried herbs and spices. Finished with the buttery flavor of cold pressed, unrefined olive oil, these pistachios and almonds will definitely capture your taste buds.

All of the nuts are soaked in water overnight. During this time, amazing dormant enzymes and nutrients are activated and existing fats are transformed into healthier amino acids. This process is called germination. Live enzymes allow the nuts to be easily digested and the nutrients readily absorbed by our bodies.

The nuts are then seasoned and gently air-dried at low temperatures around 115 degrees. Drying at low temperatures, instead of roasting, protects all of the live enzymes and nutrients. The end result is LIVE nuts!

Ingredients
Raw Pistachios, Sprouted Almonds (pesticide free), Organic Garlic Spice Blend (including garlic, onion and chilies), Organic Fresh Scallions, Organic Unfiltered Olive Oil, Organic Fresh Rosemary and Himalayan Crystal Salt.. (May contain shell fragments) Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

SESAME TERIYAKI ALMONDS & CASHEWS $9.99 8oz bag

Sweet, tangy, and just the right touch of spice! These Sesame Teriyaki Almonds and Cashews deliver the best flavors of Asia, with a satisfying crunch anyone can enjoy. These nuts have been soaked and partially germinated before being dehydrated. This process removes bitter-tasting phytates which have been shown to block the assimilation of some vitamins and minerals in raw nuts. Right before they are dehydrated, the almonds and cashews are coated in an irresistible blend of ginger, maple, and wheat-free tamari. The teriyaki flavors are sealed in as the nuts themselves become even more tasty during drying. Packed with protein and bursting with flavor, this tempting nut mix hits the spot!

All of the nuts are soaked in water overnight. During this time, amazing dormant enzymes and nutrients are activated and existing fats are transformed into healthier amino acids. This process is called germination. Live enzymes allow the nuts to be easily digested and the nutrients readily absorbed by our bodies.

The nuts are then seasoned and gently air-dried at low temperatures around 115 degrees. Drying at low temperatures, instead of roasting, protects all of the live enzymes and nutrients. The end result is LIVE nuts!

Ingredients
Sprouted Almonds (organic and/or transitional), Organic Raw Cashews, Organic Wheat Free Tamari, Organic Sesame Seeds, Organic Coconut Palm Sugar, Organic Ginger, Organic Garlic, Organic Lemon Juice, Organic Olive Oil and Organic Spices. (May contain shell fragments) Packaged in the same facility as peanuts, tree nuts, soy, and milk products.

Many many more choices

Kombucha:

Drinking fizzy things makes you feel full, and kombucha has extra benefits, with acids that help with digestion and good bacteria to colonize your microbiome. I like to use it as a way to crush midafternoon sugar cravings. Right now, I'm loving the healing herbal blends made by Brew Dr. Kombucha—the rose-spiked Happiness blend is my favorite.

Make 'em Yourself

Celery with almond butter and cinnamon:

Celery is a prebiotic, meaning it provides food for the good microbes in your gut. Topping it with a bit of almond butter adds protein and good fat that will keep you full while the cinnamon provides a burst of flavor and stabilizes blood sugar.

Gut gummies:

I love making gut gummies, which are essentially like healthy Jell-O. To make, simply heat one and a half cups of liquid of choice (you can blend berries with water or milk, or just use a pre-bought, ideally low-sugar juice) until almost boiling, then remove from heat and whisk in three tablespoons of grass-fed gelatin (you don't want to use trendy collagen protein here, as you want it to really gel—I like Vital Proteins). When it's all blended, pour into a small, glass, rectangular container and place in the fridge to let cool. Once it's firm and jiggly, cut into squares and munch whenever you need a high-protein, gut-friendly fix!

Collagen tea:

This one is a make but barely. Essentially, I brew up a glass of tea (any flavor will do), then stir in a heaping spoonful of collagen powder. You won't taste it, but it makes the tea slightly more viscous (and, I think, satisfying)—and, more importantly, it helps to repair the gut lining. I typically use Bulletproof's brand, but just make sure you look for one that's grass-fed from a company you trust.

Chia fresca:

Commonly found in Mexico, chia frescas are essentially liquids spiked with chia seeds. It's said that Aztec warriors used them as ancient Gatorade, to boost their energy before going to war. Whether you're off to battle or not, you can simply squeeze some lemon juice and maple syrup into a glass of water, then stir in about a teaspoon of chia seeds. Let them expand, and you have your own bubble-tea-like thirst quencher.

A Revolutionary, Double Patented-Technology That Allows You To Wash Your Clothes Without Using A Single Drop Of Toxic Chemical Detergent

“There Simply Wasn’t a Ketogenic Snack Bar That Met My Criteria... So I Went Ahead and Created One!” Mercola

Nutritional ketosis is a profoundly effective way to support your cells’ mitochondria. Surprisingly few food products truly support a ketogenic lifestyle. This snack bar sets the standard...

Why You Don’t Want to Fuel Your Body With Carbs

When you eat a typical Westernized diet, high in carbs and protein, you fuel your body primarily with glucose.

Relative to ketones, glucose is a “dirty” fuel, and can cause unnecessary and harmful free radical damage to your cells.

Here’s something that many people don’t realize about using glucose as their primary fuel: It severely impairs your body’s ability to burn body fat.

And it contributes to insulin and leptin resistance, where your cells lose their ability to effectively respond to insulin. You may also lose your sense of knowing when you’re full, which can easily lead to overeating.

With insulin and leptin resistance, you develop metabolic dysfunction, especially with your mitochondria that frequently leads to belly fat.

Belly fat is unhealthy fat that creates a toxic environment for your organs.

Not only does insulin and leptin resistance make your body hold on to fat, it triggers a cascade of inflammatory and cellular damage. And that leads to faster aging and the development of chronic disease.







Rhodiola Rosea

Rhodiola Rosea: Everything You Need To Know About The Stress-Fighting, Sleep-Boosting Adaptogen MBG

These days, it can feel like everything comes with a side of adaptogens. From superfood chocolate to functional elixirs and beyond, herb-based medicines are easier to come by than ever.

And one adaptogen you're likely to see more of is Rhodiola rosea, a flowering plant whose root can be used for fighting stress and anxiety, increasing athletic performance, boosting energy, and more. Also known as golden root, arctic root, and King's crown, it has been used for centuries in traditional Chinese and Greek medicine—and its beginnings may stem back as early as the first century A.D.

As someone who has spent the past year and a half moving away from pharmaceuticals as much as possible (while understanding, appreciating, and utilizing them when needed!) and gravitating toward plant -and food-based medicine, I love exploring the uses and benefits of adaptogens and herbs. And Rhodiola rosea is a powerhouse that I keep in my herbal arsenal.

Let's take a look at the benefits and side effects of this adaptogen to help you see if it's the right thing to mix into your morning coffee (or matcha, or herbal tea, or smoothie...). Because while adaptogens are increasing in popularity, it's important to make educated and informed decisions about the ones you should actually be taking:

There are many reported benefits of Rhodiola rosea, some of which have been studied more than others. Here are a handful that are backed up by science:

It helps regulate stress.

First and foremost, Rhodiola rosea is an adaptogen, so by definition it helps your body adapt to stress. These super herbs can adapt to what your body needs—whether it be a boost of energy when you're fatigued or a way to calm anxiety in stressful situations—and help regulate your cortisol levels to stave off fatigue. "Adaptogens are one of my favorite natural healing tools to use in my functional medicine clinic. I often recommend Rhodiola for patients who are severely stressed and anyone struggling with adrenal fatigue as it works to support your sympathetic nervous system—the stress control center of your body," shares Will Cole D.C., IFMCP, an author and functional medicine practitioner.

It increases energy and fights fatigue.

One of the foremost reasons individuals choose to take Rhodiola rosea is for its energy-boosting and fatigue-fighting properties. According to one study that followed nursing students working shifts, Rhodiola rosea helped reduce their fatigue levels more than a placebo. Rhodiola rosea has also been shown to be beneficial for brain function and concentration. Another clinical trial showed that participants who took Rhodiola rosea every morning were more capable of fighting burnout and maintaining concentration throughout the day.

Due to its energy-boosting abilities, Rhodiola rosea is often used by endurance athletes. One clinical study that followed young, healthy individuals who took Rhodiola rosea daily for four weeks showed an increased endurance during exercise, and the adaptogen has even been shown to act as an antiviral during prolonged physical activity such as marathon running, meaning it makes athletes less susceptible to infection. It's not just for super-athletes either.

"Rhodiola can be really effective for people who are consistently physically active. Athletes, yes, but also any of us who stand for much of the day, walk a ton, lift, or the like," explained Rachelle Robinett, a holistic health practitioner and founder of Supernatural. "As an adaptogen, it's been pretty well-studied in physical (and mental) performance, and if it's the right herb for you, you should see better performance times or cognitive function, and recovery from physical exertion too."

It might help fight depression.

The adaptogen has also been studied in regards to supporting individuals struggling with depression. Compared to Sertraline, a pharmaceutical antidepressant (you may know it under the name Zoloft), Rhodiola rosea was found to be less effective at treating symptoms, but it had fewer side effects like nausea and drowsiness. The study concluded it to be a potentially better option for those with mild to moderate depression who want to mitigate the risk of such side effects.

The laundry list of other potential Rhodiola rosea benefits in early research stages includes fighting diabetes, fighting cancer, preventing altitude sickness, and more.

That sounds awesome! I should definitely take it then, right?

Adaptogens are widely considered to be safe and low-risk, but there are certainly some things to keep in mind before taking them on the daily. Rhodiola rosea side effects are rather limited, but a small group of participants in one study showed mild side effects such as headaches and insomnia. "Rhodiola can be over-energizing, but in lower doses this can turn into a calming effect," explained Robinett. So you should consider taking Rhodiola in the morning, but be cautious if you are already a hyper-energized or anxious person.

Rhodiola rosea side effects have also included dry mouth and dizziness. If you feel these effects or any general discomfort after taking Rhodiola rosea, stop taking it. There may be an herb that provides similar benefits that your body is more welcoming to.

You should avoid experimenting with Rhodiola rosea if you are pregnant, breastfeeding, or taking mood stabilizers. It is always optimal to consult with a doctor, herbalist, or naturopath when considering which herbs and adaptogens are right for you.

OK, I want to try it! How much do I take and in what form?

It's important to note that adaptogens generally work in your body over time, so try to work them into your daily routine for optimal benefits. If you want, you can take the occasional break to see if the herbs are really working.

Rhodiola rosea comes in several forms—powder, tincture, extract, and pills. "I love the powder, because I get to smell it, taste it, and see the dusty-pink color. But for convenience, tinctures are also great," Robinett explains. Personally, I take it in tincture form, which I throw in water or into a morning elixir.

As for dosage, smart small and work your way up. Robinett advises "One-eighth teaspoon per day to start, if using a powder standardized at ~3 percent salidosides, for example, which is then increased slowly to find the sweet spot. For most, if it's the right herb for you, that tends to be between 100 and 400 milligrams per day. If you're not seeing benefits there, it may be worth exploring other options."

You also want to make sure Rhodiola rosea (and any other herbal supplements you're taking!) come from a trusted source. Look for third-party certifications from the brands you are purchasing such as the USP or NSF seal to make sure you're taking the adaptogen in its pure form.

Energizing Caffeine-Free Morning Elixir

2 tablespoons organic almond butter
1 cup hot water
? teaspoon Rhodiola rosea powder, or 1 serving tincture
¼ teaspoon chaga
¼ teaspoon Ceylon cinnamon
1 teaspoon raw Manuka honey
2 tablespoons raw cacao powder
1 teaspoon MCT oil
1 shot decaf espresso (optional)







Matcha

Matcha Is Super Trendy — But Do You Actually Know Why It's Good For You Or What It Is? Consider This Your Ultimate Guide

But what is matcha?
And how is it different from regular green tea? Matcha is made from the tea plant Camellia sinensis, which produces tencha tea. The big difference between matcha and other green tea is that matcha is grown in the shade, which increases the amount of cell-food chlorophyll in it, which gives it its bright-green color.

Regular green tea comes from this same plant, but the leaves are usually consumed via tea bags. Matcha is made by grinding up the pure green tea leaves into a powder, creating a much more concentrated version.

A study found that matcha has three times the amount of EGCG than regular green tea. EGCG is a catechin (a class of antioxidants) which has anti-tumor and cancer-preventing properties. Matcha may also provide relaxation and increased focus. It contains high levels of L-theanine, which promotes a sense of overall well-being and calm. When this is mixed with the caffeine content, it produces a relaxed type of alertness.

I never thought I'd be a matcha drinker over a coffee drinker, but recently it became evident to me that though I adored coffee, the feeling was not mutual. After experimenting and deciding to switch from coffee to matcha for a few weeks, I realized that coffee was the culprit that exacerbated my hormonal acne, aggravated my body's acidity levels and gave me acid reflux, and triggered my anxiety levels.

Matcha still gives me that kick I need in the morning, but it offers a different and more steady level of energy; there are no highs and lows or crashes. I'm hooked.

There are a few main types of matcha—and it's easy to be confused.

One of the most common questions I'm asked is the difference between different types of matcha. There is ceremonial grade and culinary grade, then there are all sorts of "green tea powders" you may find online being marketed as matcha, but they're probably not at all, so be aware of that.







Amazon Food Links

Organic Matcha Green Tea Powder - 100% Pure Matcha (No Sugar Added - Unsweetened Pure Green Tea - No Coloring Added Like Others) $14.99 ($3.75 / ounce) 5s p ordered 9/14/18

INCREASE MEMORY AND CONCENTRATION - The L-Theanine provided in a serving of Matcha Green Tea provides good, clean energy that can last up to 6 hours.

ENERGY BOOSTER - There is caffeine in Matcha, but it releases into the bloodstream slowly. Matcha's caffeine has an alkalizing effect, resulting in a much gentler influence on the stomach, which gradually aids with digestion, healing, cleansing.

DIGESTION ENHANCER - The gentle caffeine boost, also is calming on the rest of the body - many find it gradually aiding with digestion, healing, and cleansing.

LOWERS CHOLESTEROL - people who drink Match Green Tea on a regular basis show lower levels of LDL (bad) cholesterol while at the same time displaying higher levels of HDL (good) cholesterol. Matcha green tea powder contains 60% EGCg (epigallocatechin gallate) which helps promote these benefits.

INCREDIBLE TASTE - It smells fresh and inviting like freshly blended vegetables. While it has a sweet, natural taste, there are also hundreds of recipes that it can be blended into to help add amazing health benefits to every meal!

Anti-Aging Properties. Macha has more antioxidants packed in it than blueberries. Antioxidants remove free radicals from your body, delaying aging and improving your health. Drinking high quality macha will offer you a healthier body and a better appearance.

Relaxing Properties. While most other relaxants make you feel drowsy or tired, macha tea eeps you calm and awake at the same time. The relaxing properties of high quality macha tea are thanks to the amino acid L-Theanine, which it contains.

Question: Is this harvest in China or Japan?
Answer: China. Without a doubt.

Question: How many servings per bag?
Answer: There are 24 servings in this bag

Question: does it contain sugar?
Answer: Regarding Michael's response, there is one gram of sugar but it is not added sugar. It is the natural sugar in the tea leaves. Even spinach has a little natural sugar.

Question: Using a teaspoon daily how long would this last?
Answer: Most likely about 2 months

Rhodiola Rosea [caps] Organic Supplement 500mg, 120 Count (Made and Tested in The USA, 3% Salidrosides, 1% Rosavins) by Double Wood Supplements $14.95 ($0.12 / Count) 5s p ordered 9/14/18

MAX SALIDROSIDE CONTENT 3% - Double Wood’s Rhodiola extract contains 3% of the active ingredient which is the Salidrosides. Most Rhodiola extracts contain 1% or less Salidrosides.

ORGANIC, NATURAL, VEGAN, GLUTEN-FREE, AND NON-GMO – Double Wood’s Rhodiola extract is manufactured to be the purest and most natural extract money can buy.

MADE IN THE USA AND TESTED FOR PURITY – Our Rhodiola Supplement is manufactured right here in New York. Testing is available upon request

100% MONEY BACK GUARANTEE - We don't want anyone to feel ripped off and provide a no questions asked money back guarantee. IMPROVE STRESS TOLERANCE AND REDUCE MENTAL FATIGUE – Rhodiola is an anti-fatigue agent and adaptogen compound. Studies show it may reduce both physical and mental fatigue as well as improve one’s ability to deal with stress.

GahDoor
4.0 out of 5 starsTakes time, helps subtly
August 25, 2018
Verified Purchase
Like the previous reviewer said, it's subtle. Supposed to provide both stamina and calm energy (the holy grail). Best to take one in the morning and one at lunch. I also take ashwaghanda and lemon balm extract for balanced calm, both purchased in bulk powder. This stuff is nasty and has to be taken in capsule form. I opened one, and it does appear to be the real thing, although I can't vouch for the purity. I'm supposed to get two free bottles for this review, having paid for the first one. Since it takes time to work (I believe), I figured it should be worth it. It's generally fairly expensive.

D Lewis
5.0 out of 5 starsGreat mental energy and mood support!
September 1, 2018
Verified Purchase
I’ve tried 5-6 different brands of rhodiola rosea. Some were effective, but one made me sick. However, this is an excellent product and I can tell that reversing the ratios of active ingredient made a difference. My mood and focus remained level for hours longer than with other brands. I’m a repeat customer having bought their PS and Huperzine A twice. I look forward to trying more products!

Michael Berlekamp
5.0 out of 5 starsRhodiola 10/10 will buy again
September 9, 2018
Verified Purchase
As a seasoned supplement and nootropics veteran, I try supplements from multiple vendors and brands to ensure Im getting the best quality product and to ensure optimum benefit.

Rhodiola is one of the few supplements I have tried over the years that has become a mainstay of my supplementation practices. Always good to have in the back pocket to reduce stress, clear brainfog, and improve endurance.

Because I use Rhodiola so frequently I have had the opportunity to sample the leading brands offerings: GNC, Vitamin Shoppe, Solaray, Now, Natures way, PLNT, and Jarrow. Let me tell you the only brands that come close to doublewood in terms of efficacy are Jarrow and Solaray, and none rival in terms of cost. Money doesnt grow on trees and I take my health very seriously.

Doublewood has a commitment to providing third party tested quality supplements at a reasonable price and that is certainly the case with their Rhodiola. 10/10 would recommend this product and will continue to source through doublewood.

[Rhodiola extract] Oregon's Wild Harvest 1:5 Organic Rhodiola Extract, 1 Fluid Ounce $12.31 5s p

Ingredients
Organic Rhodiola root (Rhodiola rosea) Amount Per Serving : 200 mg %DV : * , Other Ingredients: Organic alcohol, distilled water. Alcohol content not more than 65%. Product does NOT contain dairy, wheat, gluten, peanuts, soy or corn allergens.

Chuck Shanley
5.0 out of 5 starsA Very High Quality Oil
May 12, 2016
Verified Purchase
I have actually waited some time to do the review on this product because I have been giving the Rhodiola Oil the proper amount of required time to load up in my girlfriends system so that I could make sure that we were going to get the desired results from the oil. And after about a week and a half of her using the product we have been able to definitely see signs of improved mental capacity and also have been able to see positive increases in her memory functions as well. There are other a lot of other positive results from the use of this particular Rhodiola Oil as well, we have been able to see that there are some significant increases in her over all energy levels, as well as improvement in the area of an improved libido in addition to all the other results. All in all I would definitely say that this was a quality product that was able to deliver the exact desired results that we were looking for and this is a product that I would recommend for sure! If you are going to take this oil please make sure that you check web md or another accredited site to check the list of possible side effects with other medications that you may be taking

Rhodiola Rosea 3% Salidroside Powder (100 grams) by BulkSupplements $15.96 ($0.16 / Gram) p

About the product
Clean & Pure Powder. No Fillers.
Factory Sealed Foil Zip Pouch.
Lab Tested for Verification & Guaranteed Purity.

Tea, Holy Basil 16 Bags, 0.03 Pound by Flora$6.29 5s p ordered 9/14/18

About the product
Help relieve symptoms of occasional stress in a natural, healthy way with 4-Stress.
A special blend of four adaptogenic herbs (American Ginseng, Rhodiola, Ashwagandha, and Schisandra berry extract)
4-Stress provides temporary relief of symptoms of stress such as mental fatigue and weakness.

Question: Are there any sweeteners in this tea, such as stevia? Answer: As per the manufacturer, Flora says, " No, the only ingredients are Holy basil leaves and rooibos leaves."


Anti-Inflammatory Foods

The 25 Best Inflammation-Fighting Foods mbg

The impact of food on inflammation is clear—but actually incorporating those foods into your daily life can be easier said than done. Here are 25 foods that are scientifically proven to help fight inflammation, and how I use them in my daily life:

1. Blueberries

I choose wild blueberries whenever possible, which have higher levels of antioxidants and are thus more potent inflammation fighters. I keep a stockpile of frozen ones on hand and use them to make blueberry pancakes (my favorite easy recipe is here) and to use in smoothies (they play especially well with almond butter and cacao).

2. Bone broth

Continually cited by doctors as a top inflammation fighter, bone broth has become a staple in my cooking. I either make a batch or keep some frozen Bonafide Provisions [https://www.bonafideprovisions.com/products/organic-chicken-bone-broth] stocked. I'll keep some in larger containers to use as a soup base or to make grains taste umami-rich and delicious (you can use it wherever a recipe calls for stock), but I'll also freeze some in an ice cube tray, then pop the frozen cubes out and store 'em in the freezer in a large zip-top bag. These smaller servings can be used to deglaze vegetables or to add a quick hit of gut-healing flavor to dishes.

3. Apples

New favorite dessert alert: When you're craving something sweet post-dinner, cut an apple into cubes and saute it a skillet with some ghee, cardamom, cinnamon, a pinch of salt, and a dash of vanilla extract until the apples soften and begin to brown. It's like apple pie filling, but it's ready in seconds and is packed with inflammation-fighting ingredients.

4. Raspberries

I love using raspberries in smoothies (you can find one of my go-to recipes here), but honestly, the sweet-tart fruits are one of my favorite stand-alone snacks. I like to stuff chocolate chips (I use Santa Barbara Chocolate Company's coconut sugar ones [https://www.santabarbarachocolate.com/organic-chocolate-chips-coconut-palm-sugar-sweetened/]) in their cavity and treat it like a decadent truffle.

5. Arugula

Arugula is one of my favorite types of greens. It has a peppery, bold flavor and is widely available. I love it in salads, but I find that, because of its bite, you want to make sure that salad has really strong flavor and textural elements. The perfect way to eat arugula, in my opinion, is in a healthier grilled cheese, with sourdough bread (better for your gut!), pastured cheese, some type of sweet jam or jelly (raspberry chia jam works great), a generous layer of arugula, and a crack of fresh ground pepper and a sprinkle of sea salt. I heat it all up in ghee until it's crispy on the outside and the cheese is perfectly melted and then eat the best damn weeknight dinner around.

6. Pistachios

I'm not one to play favorites, but let's face it, pistachios are the best nut. With a vibrant green color and a meaty, hearty texture, they add oomph to salads, make a delectably decadent nut milk, and make the best nut butter I've ever had. Just throw some shelled, raw pistachios in a food processor with cardamom, a bit of avocado oil, and some honey—I use the results on toast (ideally with some fresh crushed pistachios on top for crunch), thinned with a bit of water and drizzled on fruit for dessert, and in the world's best PB&J (that's pistachio butter and jelly, and it's far superior to its basic peanut butter counterpart).

7. Spinach

I don't actually love using spinach in salads—it's flat surfaces don't give the body, fluff, and heft that's ideal, and you end up with a clumpy, dressing-slicked pile at the bottom of the bowl. They are, however, the perfect greens for smoothies—you can add a ton without tasting it at all. So do it—add a ton! The main mistake I see people making with green smoothies is using a lackluster quantity of greens, so really heap 'em in there. Here's an easy formula [https://www.mindbodygreen.com/0-27424/bookmark-this-the-only-formula-you-need-for-a-perfect-green-smoothie-every-time.html], plus my current favorite go-to to get you started [Chocolate Cherry Almond Cardamom situation with:
A huge handful of mixed greens
1 banana
A handful of @traderjoes frozen cherries
2 scoops of @vitalproteins chocolate berry collagen powder
A generous splash of almond extract].

8. Garlic

I have a recipe in my upcoming cookbook for what I consider the world's most delicious two-minute salad, which eschews dressing for a mix of lemon juice and zest, garlic, and olive oil. Garlic has such a potent flavor and can be used to elevate everything from greens to stir-fries. The big change I make when cooking with it? Chop it when you first start cooking—like, before you do anything else—to let the healing properties activate (they need about 20 minutes). Then add it toward the end of whatever you're making, giving enough time to mellow its bite but keep all of its therapeutic powers intact.

9. Turmeric

There are two ways to use turmeric: embracing its earthy, slightly bitter flavor, and hiding it. I do both: I'll often wind down from the day with a turmeric latte or make a turmeric sauce [https://www.mindbodygreen.com/articles/turmeric-almond-butter-sauce-recipe] to top vegetables and salads.

1/2 cup creamy raw or roasted almond butter (look for a brand with no added sugar)
1/2 teaspoon ground turmeric
1/2 teaspoon ground ginger
3 Medjool dates (see note above if you don't have a blender or want to make the sauce in a bowl)
3 cloves fresh garlic (mince if making in a bowl)
1 tablespoon white miso paste
Fine-grain sea salt and fresh black pepper, to taste
Add all ingredients to blender and blend until smooth

I'll also just sprinkle a bit into everything I eat, from smoothies to stir-fries—not enough to change the result but enough that I feel like I'm slipping in a bit of anti-inflammatory benefit throughout my day. Always remember to consume it with black pepper and fat for maximum bioavailability!

10. Tomatoes

Lycopene, the anti-inflammatory compound in tomatoes, actually increases when the fruit is cooked, so, while I can often be found popping sun golds in the summer, I rely on canned tomato paste as my main form of the inflammation-fighting ingredient. The paste is inexpensive (usually around $2 a can) and adds mega-umami depth to any tomato-based dish. I mix it with dried spices and a bit of water to create a quick and easy pizza sauce, or mix it with bone broth as a perfect tomato sauce for pasta.

11. Cacao

Ah, cacao, how do I love thee. Cacao is what we wellness folk eat when we want to have our cake and literally eat it too. Simply chocolate in its purest form, it makes everything you use it in taste like dessert. I keep two kinds of cacao (usually from Navitas Organics, which I've found to taste the cleanest) on hand: Powdered, which I use in smoothies, brownies, and to add depth to tomato-based dishes (you just need a pinch!); and nibs, which are the perfect crunchy topping for desserts, a surprising salad mix-in, and the perfect sub for chocolate chips in any cookie dough dishes.

12. Brussels sprouts

The widespread availability of pre-shredded Brussels sprouts has, without exaggeration, changed my midweek life. Pan-fried with some avocado oil in a skillet until brown and crispy (which happens in minutes, because of the increased surface area), they can quickly turn into tacos, a stir-fry, a warm salad, or a delicious side. I flavor 'em with whatever spices I'm feeling that day: Herbes d'Provence if I'm feeling French, curry if I'm going for an Indian vibe, harissa if I want more of a North Africa feel.

13. Ginger

I love fresh ginger, although honestly, I'm often pretty lazy and will just settle for ground, which has a much less piquant, spicy flavor. I'll use either in stir-fries or to make a soothing tea (a go-to if my stomach is at all upset).

14. Grass-fed meat

I have a seafood aversion, so I rely on grass-fed meat to get my proper omega balance. I always have ground beef (I get mine shipped frozen from Thrive Market or ButcherBox) ready to make tacos or Bolognese, although I always try to flip the ratio of veggies so they outnumber the animal protein (my Way More Veggies Bolognese was the runaway hit among recipe testers for my new cookbook).

15. Rooibos tea

Caffeine stokes my anxiety, so I rely on tea as a way to distract me from snacking throughout the day. Rooibos is my go-to—I sip it plain or with a bit of almond milk foamed in.

16. Olive oil

Contrary to popular belief in the wellness world, you can actually cook with high-quality olive oils, and they have some of the best anti-inflammatory properties of any cooking oils. It does have a less neutral flavor than avocado oil (another go-to), but I love using it as a base for salad dressing and to pan-fry eggs, a trick I learned in Spain that leads to some of the best scrambles around. It also captures and diffuses flavor—one of the reasons it's so revered in Italian cooking, where they start many meals by warming aromatics in the oil—which I take advantage of by making a quick flavor-rich popcorn topper with garlic and whatever fresh herbs or dried spices I have around. I like Lucini and California Olive Ranch, both of which are widely available and reasonably priced.

17. Pastured eggs

Eggs are one of the healthiest foods around—if you choose pastured eggs from hens that have been eating bugs and grasses. Vital Farms [https://vitalfarms.com/find-pasture-raised-eggs-and-butter/] makes some of the most widely available ones (the bright-orange yolks are glorious), and I'll also pick some up at my local farmers market if I find myself there on Saturday morning. My go-to way to eat eggs is as a breakfast-for-dinner situation, which is the easiest, laziest way to get food on the table after a long day. I'll do a quick soft scramble, top it with any leftover sauces I have in the fridge (pesto is my fave), and serve the whole thing on top of sourdough toast. Heaven.

18. Collagen

If you're not on board the collagen train by now, you're missing out. I mix Vital Proteins into my smoothies on most days, and my skin, hair, and nails have never looked better (my nails actually grow annoyingly fast now).

19. Dandelion

Warning: Dandelion is super bitter. I mitigate this by stir-frying it in some avocado oil or ghee with chili flakes and garlic (chopped at least 20 minutes ahead of time, per above!). The result is a savory, spicy, piquant side that'll be your new addiction.

20. Rose water

I became addicted to rose water and orange blossom water when I was traveling in the Middle East and have since used them to upgrade much of my cooking, especially in the dessert realm. Available online, in the international section of grocery stores, and at many liquor shops, rose water serves as the perfect base for rose lattes, one of my favorite anti-anxiety drinks. I also love it splashed on a bowl of fresh berries with a bit of vanilla for the perfect feels-fancy-but-takes-seconds dessert.

21. Medicinal mushrooms

I don't actually love the flavor or texture of traditional culinary mushrooms, but I've long wanted to take advantage of their myriad health benefits. When Four Sigmatic [https://us.foursigmatic.com/] and Om [https://ommushrooms.com/] came along with their medicinal mushroom blends, I gingerly dipped a toe in before diving into the deep end. I swear by Om's immunity blend when I get sick (I just mix it into smoothies), and Four Sigmatic's reishi hot chocolate is my go-to de-stress drink.

22. Thyme

I'm obsessed with herbs—I use them not only in savory cooking but in smoothies (lemon zest and fresh thyme make an amazing smoothie, as do strawberry and basil) and crisps, with the herb acting the perfect counterpoint to the sweet fruit.

23. Chia Seeds

Chia is one of the most used foods in my kitchen, due to its ability to act as a high-protein thickener in any number of recipes. I'll use it to add bulk, protein, and healthy fat to smoothies, and, when I'm feeling a bit backed up, I'll make chia pudding (right now, I'm all about that pumpkin pie flavor), which Terry Wahls, M.D., cites as one of her go-to constipation recipes. [https://www.mindbodygreen.com/0-28154/what-to-eat-to-have-a-great-poop.html]

24. Cauliflower

The new darling of the grain-free world, cauliflower has been turned into everything from dinner rolls to pizza crust, with varying degrees of success. My favorite is cauliflower rice, which I buy pre-made or quickly pulse in a food processor, and Trader Joe's Cauliflower Gnocchi, which lives up to its cult-favorite status with a delightfully chewy but fluffy texture. Mixed with some tomato paste and bone broth or a bit of canned pumpkin, pan-fried sage, and ghee, it's a perfect 10-minute dinner.

25. Lemon

While I think starting every day with lemon water is slightly overrated (not to mention bad for tooth enamel!), lemon is a key ingredient for culinary and anti-inflammatory success. Often, when dishes feel like they're missing a sparkle or pop, they're missing acid, and lemon is one of my go-to's. I use it to finish soups, salad dressings, stir-fries, fruit crisps, and more.

Liz Moody







Lectins

See Leaky Gut

Limit the Lectins

Mercola and Gundry STORY AT-A-GLANCE

Plant lectins act as a built-in defense mechanism that ensures survival by triggering a negative reaction in predators; in humans they attach to your cell membranes, often wreaking havoc on your health

Many lectins can cause inflammation, damage your nerves and kill your cells, while some increase your blood viscosity, interfere with gene expression and disrupt your endocrine function

While it is nearly impossible to avoid all lectins due to their presence in countless foods, if you are struggling with an autoimmune disease or other chronic health issue, you may benefit from a lectin-restricted diet

Among the most problematic LECTIN-CONTAINING FOODS ARE BEANS, GRAINS, LEGUMES AND MEMBERS OF THE NIGHTSHADE FAMILY LIKE EGGPLANTS, POTATOES AND PEPPERS

High-lectin foods can be made safe to eat through proper soaking and cooking, as well as fermenting and sprouting; using a pressure cooker is particularly beneficial for beans






Terpenoids

What Are Terpenoids?

Mercola STORY AT-A-GLANCE

Terpenoids represent the largest and most diverse class of beneficial plant chemicals; more than 40,000 individual terpenoids exist, and new ones are discovered every year

Accumulating research suggests terpenoids may help prevent metabolic disorders, fight cancer, exert anti-aging benefits and more

Terpenoids are responsible for the wide variety of plant flavors and aromas, making them a sought-after commodity by the flavor and fragrance industries

Performing high-intensity exercises that activate the NO signaling pathway, such as the NO dump exercise, activates Nrf2, and so does intermittent fasting.

Spices: Certain spices may help prevent or repair damage from peroxynitrites. Spices rich in phenolics, specifically cinnamon, cloves, ginger root, rosemary and turmeric, have exhibited some protective effects against peroxynitrite-induced damage






Organic

Go Organic

Mercola STORY AT-A-GLANCE

Choosing organic foods lowers your exposure to pesticides linked to cancer, damage to children’s IQ and neurobehavioral development and other health problems

Organic foods are produced without genetically modified organisms (GMOs), and the use of antibiotics for preventive purposes is prohibited — both major benefits to human health and the environment

Organically grown foods contain significantly higher levels of antioxidants and healthy fats than conventionally grown varieties

Organic products are now available in close to 20,000 natural food stores and 3 out of 4 conventional grocery stores in the U.S.







Sodas

Give Up Soda

Mercola STORY AT-A-GLANCE

Giving up soda — both sugar-sweetened and diet — is one of the most fundamental steps you can take to improve your health. You likely have made that choice long ago, but it is one that is important to many that you know

Research suggests sugary beverages are to blame for about 183,000 deaths worldwide each year, including 133,000 diabetes deaths, 44,000 heart disease deaths and 6,000 cancer deaths

Men who drank an average of one can of soda per day had a 20 percent higher risk of having a heart attack or dying from a heart attack than men who rarely consumed soda

The problem with soda stems from its high sugar content — particularly the liquid high-fructose corn syrup (HFCS) variety — and, in the case of diet, its artificial sweetener content, among other issues.

Try Hibiscus Tea Instead

If the idea of swapping your daily soda with water sounds less than enticing, consider swapping it with tea instead. This gives you the best of both worlds: flavor and a healthy boost to your diet, as high-quality tea can have quite a few health benefits. Hibiscus tea is one such option. It has a pleasingly sharp flavor, similar to the tartness of cranberry, and you can find it in liquid extract form that allows you to add a few pumps to your glass of water.

Organic Strawberry Hibiscus Tea Concentrate, Unsweetened $13.99 p 5s

Unsweetened Rose Green Tea, 16.9 oz (pack of 12) $18.69 4's

Hibiscus Liquid Extract, Organic Hibiscus flowers (Hibiscus Sabdariffa) Tincture 2 oz by HawaiiPharm $17.95 p 5s

Herb Pharm Certified Organic Green Tea Extract - 1 Ounce $9.52 4's

Ginger Alcohol-FREE Liquid Extract, Organic Ginger (Zingiber officinale) Dried Root Glycerite 2 oz $19.95 p 4's

Sang Shen Alcohol-FREE Liquid Extract, Sang Shen, Mulberry (Morus Alba) Fruit Glycerite Herbal Supplement 2 oz by HawaiiPharm $17.95 p

Ingredients Organic Sang Shen, Mulberry (Morus Alba) Dried Fruit Powder. Origin: China. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Green Tea Extract, alcohol free, 4 oz bottle, 240 doses $24.95 ($6.24 / Fl Oz) & FREE Shipping 5s not organic?

Matcha Green Tea Tincture Alcohol-FREE Extract, Organic Green Tea, Matcha (Camelia sinesis) Dried Leaf (2 FL OZ) by Secrets of the Tribe $15.99 ($8.00 / Fl Oz) & FREE Shipping NR

Fibromyalgia Care Tincture, Cat's Claw (Uncaria Tomentosa) Inner Bark, Bromelain (Ananas Comosus) Powder, Rhodiola (Rhodiola Rosea) Root $34.95 ($8.74 / Fl Oz) & FREE Shipping 5s

Certified organic

Bladder Be Well Kidney Health Liquid Extract (2 oz) by The Herbalist $30.00 & FREE Shipping 5s

Contains herbs with diuretic and soothing properties for kidney and bladder health, to be taken 1-2 dropperfuls 3X daily

Made from carefully chosen small batches of certified organic and sustainably harvested herbs

Ingredients
Uva Ursi fresh-dried leaf (Arctostaphylos uva ursi), Juniper fresh-dried berry (Juniperus communis), Buchu fresh-dried leaf (Barosma betulina), Pipsissewa fresh-dried leaf (Chimaphila umbellata), St. John's Wort fresh flower tops (Hypericum perf.), Echinacea fresh root (Echinacea angustifolia), Yarrow fresh-dried flower tops (Achillea mill.).

Organic Holy Basil Extract, 1 oz by Herb Pharm $12.45 4's

R Best Holy Basil extract - Close to real fresh leaves

The best Holy Basil extract. Tried other Holy Basil extracts and nothing came close to this. Was recommended by my Naturopathist to prevent my occasional cold and sinus infections along with lack of energy.

Grew up munching real fresh Holy Basil in India and when I say this is close to the fresh leaves you can trust me on that

Looking back it has definitely helped my sinus and kept my energy levels up

R Taste nasty

Tried this it taste really bad. Gave me cramps in various parts of my body. Painfully long cramps

R Effective

I do like this product. I use one dropper two times a day. Not only does it provide vitality and energy but it calms and I am less anxious. Please note, this is a blood thinner!

R My new go-to holy basil extract product!

I am a huge fan of holy basil (organic only) because it is such a powerful adaptogen like licorice root, ashwaganda & mushrooms are. I absolutely love consuming holy basil in tea form, but I was dying (figuratively) to try it in liquid form too so I could add it to cold drinks like sparkling water or cold, filtered water if I wanted to.

After some looking around for an extract form of it on Amazon, I ran into this product and decided to buy it right away because I'm familiar with Herb Pharm as a reputable company and felt I could not go wrong.

It's been some time and after finishing the whole bottle, I would recommend it to anyone in a heartbeat who is health-conscious, looking for energy (natural vs. the jittery type), looking to de-stress and/ or wants to make some amazing tasting hot & cold drinks with it.

R I have use this for 10 years. Don't get colds. ( Note: I am 70 years old.) 4 years without flu shot and no flu. Of course I do take other supplements , but trust this Herb.

R I take it when I first get up of a morning and I can feel within 30 minutes the energy it gives me. Very nice when I haven't had that great of a night sleep. I like the larger bottle. Better value for sure.

R I ordered this to help with my chronic urticaria (hives). I'd read somewhere about its anti-histamine qualities and it really helped me out during my itchiest outbreaks. I took it along with D-Hist and Vitamin C. Looks like Holy Basil is good for so many ailments and this is a good quality brand.

Borage Liquid Extract, Organic Borage (Borago Officinalis) Tincture Supplement 2 oz by HawaiiPharm $19.75 ($9.88 / Fl Oz) + $3.95 shipping 5s

This is a Highest Strength Alcohol-based liquid extract. You can also purchase an ALCOHOL-FREE version of this extract by following this link: http://smile.amazon.com/gp/product/B01AN5UHYA/ (Copy and Paste the Link into a Browser Address Bar).

Borage tincture contains ONLY natural ingredients!

High Quality Borage liquid extract - crude extract of first extraction! We meticulously produce our extracts according to precise standards where each herb is extracted according to the distinct characteristic of each plant!

Borage is a native plant of Southern Europe, which has become naturalized all over Europe and the United States. It's fair to say borage "grows like a weed". This useful herb grows abundantly in abandoned lawns and garbage dumps. At one time borage was an essential herb for beekeepers, grown to help bees produce more honey. Traditionally, it was also grown as an ornamental, or boiled as a pot herb. Borage is noted for having a cucumber like flavor and easily recognized by its white prickly hairs and bright blue, star-shaped flowers. Its dark green leaves are gently curved and its fruits consist of dark brown nutlets (seeds) in groups of four. Borage is thought to be an excellent insect repellant, so it is often grown in gardens to protect from damage insects can cause or used in certain skin care products.

Ingredients
Certified Organic Borage (Borago Officinalis). Origin: Poland. Other ingredients: Alcohol, vegetable palm glycerin, crystal clear water. Contains NO: GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal tinctures is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Tinctures can also be administered directly into the mouth without the assistance of water however some tinctures are unpalatable which is why most people prefer to dilute them into a beverage.

Pot Marigold Alcohol-FREE Liquid Extract, Organic Pot Marigold (Calendula Officinalis) Dried Flower Glycerite 2 oz by HawaiiPharm $19.95 p 4's

The calendula (Pot marigold) is an annual flower native to the northern Mediterranean countries. Its name refers to its tendency to bloom with the calendar, usually once a month or every new moon. The term "marigold" refers to the Virgin Mary, and marigolds are used in Catholic events honoring the Virgin Mary. The Egyptians considered them to have rejuvenating properties. In the Hindu world, the flowers were used to adorn statues of gods in their temples, as well as a colorant in food, fabrics, and cosmetics, and of particular interest, in the 18th and 19th century calendula was used to color cheese.

Ingredients
Certified Organic Pot Marigold (Calendula Officinalis) dried flowers. Origin: Egypt. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Nature's Answer Alcohol-Free Milk Thistle Extract, 2-Fluid Ounces $14.97 p 5s

Milk Thistle also known as Silybum marianum, Holy Thistle, Variegated Thistle, Lady's Thistle. Milk thistle is a member of the sunflower family native to a narrow area of the Mediterranean. It has since been naturalized throughout Europe and can commonly be found in Oregon and California where it is considered a common garden weed. Despite this unsavory reputation, milk thistle has quite a striking appearance, noted by the large pink or purple flower growing atop its solitary stem. The edible thistles were given the name silybum by Dioscorides, a Greek physician who served in the Roman Army over 1,900 years ago. The thistle with white mottling on its leaves became known as the "milk" thistle. In Catholic Germany, its usefulness was said to be second only to calling on Mother Mary, and the white mottling on the leaf is said to be the touch of the Virgin Mary?s milk, hence the species name "marianum." Milk Thistle contains silymarin (silibinin, silydianin, and silychristin), vitamin E (tocopherols), and about 90% fatty acids. The leaves of the milk thistle are edible and can be consumed as a potherb. Three of the active compounds within milk thistle seed are collectively identified as silymarin. The German Commission E has approved an extract of 70% silymarin in supporting healthy liver function. The Commission has also approved milk thistle in its crude form for minor dyspeptic complaints.

Ingredients
Certified organic Milk Thistle (Silybum Marianum) dried seeds. Origin: Turkey. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers. Other ingredients: Vegetable palm glycerin, crystal clear water. Contains NO: Alcohol, GMO, gluten, artificial colors, heavy metals, preservatives, pesticides, fertilizers.

Directions
Shake well before use. Take 20-30 drops, three times a day or as directed by your practitioner. The best way to use liquid herbal glycerites is to put the suggested amount in a glass of water, tea, or juice and drink the entire contents. Glycerites can also be administered directly into the mouth without the assistance of water however some glycerites are unpalatable which is why most people prefer to dilute them into a beverage.

Question: Is this for humans too? Is it bitter or how does it taste?
Answer: This is for humans. I have been using this product for approximately 8 years. I put 15 drop or so into my coffee every morning, that way you don’t taste it. It is an excellent product and does improve liver function. I am a healthy older person and my physical showed improvement in my lab numbers over the last few years.

R Healing natural medicine

We have used this for a year. The milk thistle has a nasty grass juice type of taste, however we hide it in coffee or orange juice and you don't taste it. It has made my swollen liver be healed and also taken my daughter's liver levels from too high, to now normal ranges.

I use this form because it seems to work well and can be used for those who can't take pill form.

R I chose this to help our old dog with pain from degenerative myelopathy in his hind legs. I place drops inside his side lower lip morning and evening. We can Definitely see the difference in his energy, ease of movement, playfulness returning, solid sleep, no groaning when getting up or laying down. It has the slightest pleasant mint flavor that he has no problem with whatsoever. So glad I learned about this from a Facebook hemp oil page.

R My husband's liver and kidneys are functioning very well now. Good blood numbers. Know Milk Thistle is the reason in part.

R I have been using this for almost 2 years, it's the best! I prefer this non-alcohol version for the taste

Unlike soda that will overload you with sugar and/or artificial sweeteners, hibiscus tea is high in vitamin C, minerals and antioxidants, and studies suggest it may improve blood pressure, help prevent metabolic syndrome, protect your liver and even provide anticancer effects.27 It’s the opposite of drinking soda in terms of what it does to your health! It’s not only hibiscus tea that offers benefits, of course. If you prefer green or white tea, these are healthy choices as well.

In addition, if a soda craving strikes, fit in a quick workout, drink a cup of organic black coffee or consume something sour (like fermented vegetables or lemon water). All can help you to kick your sugar cravings to the curb.

The Emotional Freedom Techniques (EFT) is another great option, which has been shown to significantly reduce cravings while increasing peoples’ ability to show restraint — even after six months.28 A video demonstration is below, but here is the basic approach, which you can start using right now:

Identify a food or beverage you crave by visualizing it or imagining you’re eating/drinking it
Tap on your activated thoughts (for example, “I want this,” “I have to have it”)
Tap on each of the specific sensations or thoughts you have about the food (sweetness, saltiness, creaminess, crunchiness, how it feels in your mouth, how it smells)
Scan your body for any tension, and tap on that too

Video on How Emotional Freedom Techniques (EFT) works







Fiber

Fiber Is Your Food Foundation

Mercola STORY AT-A-GLANCE

A high-fiber diet can help manage your weight. Short-chain fatty acids produced by bacteria that feed on plant fiber are also epigenetic communicators, offering protection against many chronic diseases

High-fiber diets help reduce your risk of premature death from any cause — a side effect linked to a reduction in chronic disease risk

To boost fiber intake, focus on eating more vegetables, nuts and seeds, not grains, as grains promote insulin and leptin resistance, and are frequently contaminated with glyphosate

To work, the fiber must be unprocessed. Organic whole husk psyllium, chia seeds, sunflower sprouts, mushrooms and fermented veggies are excellent sources of high-quality fiber

Three types of fiber are: soluble and insoluble fiber, and digestive-resistant starch, the latter of which is differentiated from insoluble fiber by the fact that many of its benefits result from fermentation in your large intestine


Grow Your Own Food

Grow Your Own Food

Mercola STORY AT-A-GLANCE

Growing your own food is a convenient and cost-effective means of boosting your nutrition and health, and garden-grown fruits and vegetables are the freshest and most nutrient-dense foods available

Gardening helps create a more sustainable global food system and is a great form of exercise, benefiting your physical and emotional well-being

When it comes to gardening, soil health is paramount; cover crops and wood chips have been shown to help create and protect healthy soil that, in turn, produces healthy, nutritious food

The industrial agriculture system is degrading our soils and damaging your health due to its focus on producing monocrops that are the core ingredients in processed foods well-known to promote disease, nutritional deficiencies and obesity

Gardening can easily be done indoors and in small spaces; if you are not sure how to get started, try sprouting because it is easy and you’ll get quick results







Grass Fed

Go Grass Fed Organic — AGA Certified

Mercola STORY AT-A-GLANCE

Grass fed meat and dairy are better for you — higher in certain vitamins, antioxidants and healthy fats — than meat and dairy from concentrated animal feeding operations (CAFOs)

While CAFOs are top sources of air and water pollution, grass fed farming regenerates the soil and maintains ecological balance without relying on chemical fertilizers and pesticides

These basic elements of animal welfare are missing from CAFOs, while animals raised on pasture are afforded the freedom to express their natural behaviors; grass fed food is also less likely to be contaminated with drug-resistant bacteria

Look for the American Grassfed Association (AGA) logo on your meat and dairy, which ensures the highest quality grass fed products


Water

Properly Filter Your Water

Mercola Story at-a-glance

If you care about your health, filtering your household water is more a necessity than an option

Drinking water is becoming increasingly toxic worldwide, thanks to aging water pipes and chemical pollution. Water treatment plants cannot filter out all of the toxins now entering the water

One of the most pernicious toxins in American water supplies is fluoride. While fluoride isn’t healthy for anyone, pregnant women and households mixing formula for babies should take extra care to avoid fluoridated water

A 2017 analysis of water samples from 50,000 water utilities in 50 states revealed more than 267 different kinds of toxins in U.S. tap water. To find out what’s in your tap water, check out the EWG Tap Water Database

Ideally, filter the water you use both for drinking and bathing, as immersing yourself in contaminated water may be even more hazardous to your health than drinking it







Dried Fish

Suggested by Longo

Dried Anchovies 3 Oz. Product of Japan. Healthy and Delicious by TastePadThai $8.15 & FREE Shipping on orders over $25 4's

Dried Anchovies 3 oz. Product of Japan

Dried anchovies are regularly used to add flavor to soups and stews, and they are enjoyed as a healthy snack,? ?condiment or side dish.

Question: Can these be eaten straight out of the bag?
Answer: Yes they could. I usually cook them as a side dish or use them for a broth.

Question: Are these sweet or salty?
Answer: More sweet than salty.

R Nice salty and Smokey taste to it a great alternative instead of eating chips

ROM AMERICA Korean Premium Small Size Dried Anchovy 227g [8 oz] $16.99 & FREE Shipping p 4's

Dried Louisiana Shrimp - 1.50 Ounce - Made Fresh in the USA - Sweet and Salty Flavor by Asia Trans & Co. $9.99 & FREE Shipping 4s

Dried Louisiana Shrimp packs a high protein punch
Large size dried shrimp caught fresh in the Gulf Coast USA
Makes a PERFECT addition to salads, Asian dishes, and soups
Spice up your cooking with a burst of FLAVOR. Top your favorite salads for extra protein

Mini Small Natural Sun Dried Scallops Conpoy Seafood Asian dried cuisine ingredient 3.2 oz. (90 g.) by Lungcha $22.99 ($0.26 / Gram) & FREE Shipping

Assorted 6 Packs of Otsumami (Japanese Dried Seafood Snack eaten with Sake) Set G (Broiled Fish, etc.) Ninjapo Wrapping by Ninjapo $26.99 ($4.50 / Count) & FREE Shipping 5s

"Otsumami" is a Japanese snack food enjoyed together with alcohol.
Popular Otsumami is made of dried seafood (squid, ray fin, shrimp , etc.).
Assorted 6 packs set of Otsumami such as dried fish.
Allergens: milk, wheat, soybeans, mackerel, shrimps, crabs
Only "Nippon Tomodachi" sell original "Ninjapo" Noshigami wrapped set. Noshigami is ceremonial wrapping paper attached to gift in Japan.

R Very delicious snack!!! Wow! This is very tasty Japanese assorted dried fish snacks!! Only regret that I haveis that I didn't order more!!

Itsumo Wild Ahi Tuna Fish Jerky Spicy (1 Pack) - Premium Sashimi Grade Yellowfin Tuna Fish - Healthy & All Natural Ingredients - Gluten Free $8.54 p 4s

PREMIUM QUALITY - Great jerky texture with no fishy taste or smell, using only fresh handline caught Wild Ahi (Yellowfin) Sashimi Grade Tuna. Wild fish jerky at its best.

ALL NATURAL INGREDIENTS - We use 100% natural ingredients which are gluten free, contain no preservatives, no nitrites, no added msg and is low sodium. We pride ourselves in making minimally processed healthy & clean protein products, which are high in omega 3. Dairy Lactose Free.

READY TO EAT - Packaged in a resealable bag to keep your tuna jerky fresh in between healthy snack breaks or perfect for camping & backpacking to give you that protein boost when you need it.

SUSTAINABLE FISHING - Our Jerky only uses fresh wild handline caught ahi yellowfin tuna fish. We are a Bluefin Tuna Safe & Dolphin Safe supporting company.

R Received this product and opened up one package to try. I ate it with a fork right from the foil pouch. It was good. The coconut oil did not affect the taste, which was something I wondered about. This is a good sized packet but a one serving size. It would be a great handy food to take along for lunch or snack or even hiking since it needs no refrigeration.

R Very surprised by the quality! I was recommended this by a friend and I was not sure what to expect but once I tasted some it blew me away. You can eat it by itself and it is delicious, but after adding in some chopped onion, tomato, and fresh garlic, and a small amount of lemon juice I was blown away. I did not ned to add any other oil/mayonnaise to keep it moist. I have since ordered it a few times and have played around with a variety of recipes and they have all been amazing. I also took a few packets with me camping and everyone in the group was very happy, they were expecting boring old canned tuna and were shocked by how fresh and good it tasted! I highly recommend this to anyone looking for a delicious addition to their breakfast lunch or dinner.

R It really does taste luscious! I don't need to add anything to it but a dash of coconut aminos brings out the flavor even more. You can taste the quality in the texture, no fishiness and no gooey liquids so you really could eat it out of the pack.

Eatable Small Fish Dried Sardine 30g by KANESHICHI $7.99 & FREE Shipping 5s

Ingredients: anchovy(Made in Japan), salt, antioxidant (extraction vitamin E)

R Good for making soups with

Cantina Star"Jukola Cod" Fish Jerky (Dried Fish), 80g $5.99 & FREE Shipping

100% Natural
Ready to Eat Snack
Great With Beer
Omega-3 Fatty Acid Benefits

Dried Grated Tuna Roe Bottarga - Sicily - 1.4 oz by Tre Torri $9.75 ($6.96 / ounce) + $7.75 shipping 4's

Dried grated tuna roe - A specialty from Erice in Sicily
Enhances any dish with a wonderfully intense sea flavor
From tuna fished in the local waters of the Island of Favignana in Sicily
Can be used straight out of the jar: Try it sprinkled on pasta, risotto or scrambled eggs
40 gr - 1.4 oz

R Tantalizing tickle for the taste buds

I’d never heard of bottarga until I watched a chef teaching bottarga sauce on the Food Channel. It sounded interesting enough to try it. The chef grated the bottarga from a block of the dried tuna roe. He explained that bottarga was relatively expensive. Also, it might be hard to find. Amazon sells the bottarga blocks too.

Bottarga most certainly hits the savory umami taste note. I’ve made spag sauce. I’ve used it in scrambled eggs. The 1.4oz jar is an inexpensive opportunity to experiment. See if bottarga flavor hits the spot before buying a brick.

R Simple pasta dish from Sicily

Traditional and simple Sicilian pasta, utterly delicious: While spaghetti cooks (15 min for Di Cecco) saute 2 cloves garlic chopped, 1 fresh hot pepper sliced lengthwise (I use Serrano) and some chopped parsley in 1/8 inch virgin olive oil (don't use a large pan). Drain pasta and pour oil mixture on add 1 heaping teaspoon grated bottarga stir thoroughly and eat. (1 serving; don't use too much oil as this retains heat and might burn your mouth). This Tre Torre grated bottarga is excellent.

R Here in the heart of the midwest, Italian exotica like bottarga is hard to come by, even in local Italian markets. I fell in love with its salty, fishy, granular goodness in Italy a couple of years ago. It's wonderful on pasta, salads, omelets. It's not easy to find even shopping online. This dried tuna roe has been a wonderful treat, and an excellent value for the price.


Blueberries

13 health benefits of blueberries







Fenugreek

Psst...This Blood-Sugar-Balancing Ingredient Might Also Soothe Bloating & Painful Periods mbg 10-20-18

Ever popped a turmeric supplement or maybe mixed some ashwagandha powder into your morning smoothie? Then you know the powerful healing role that herbs and spices can play in our lives. Whether it's fighting inflammation or easing stress and anxiety, these nutrient-packed remedies have offered relief to countless people for thousands of years—and now, studies are backing up their therapeutic properties.

Another potent oldie but goodie that fits the bill is FENUGREEK. "Fenugreek is an herb that's been used for thousands of years to treat a variety of conditions ranging from skin issues to pain, digestive ailments, and more," says Jessica Cording, M.S., R.D., CDN, registered dietitian and health coach. "You'll often see it in seed or powder form."

These days, modern science is finding that fenugreek—a longtime staple in Indian, Egyptian, and Middle Eastern cooking as well as ayurvedic and Chinese medicine—may actually live up to many of its ancient health claims.

Here's an inside look at the herb's various health benefits, how to use it in your cooking, and what to look for in a quality fenugreek supplement.

OK, so what is fenugreek?

Fenugreek (Trigonella foenum-graecum), also known as methi and shambalileh, is a plant that's part of the Fabaceae (or pea) family. Native to Asia and the Mediterranean, the plant typically reaches about 2 to 3 feet tall and consists of green spear-shaped leaves and small white flowers with pods containing small, aromatic yellowish-brown seeds.

Both fenugreek leaves and seeds are edible and can be used in cooking too--their flavor is strong, a bit sweet, and a little bitter (sort of reminiscent of burnt sugar). For thousands of years, they've been ground up and incorporated into curries, chutneys, tea blends, and spice rubs. Today, they're even used to flavor imitation maple syrup.

Various cultures throughout history have also used fenugreek medicinally. In ayurvedic medicine, it's been praised as an aphrodisiac and digestive soother. Meanwhile, in Egypt, fenugreek seeds were used to promote milk production in lactating women and relieve menstrual cramps. Ground fenugreek has also been taken internally to induce childbirth and used externally as a poultice for soothing skin irritation and infections.

As you can see, there are about a million and one ways to use the plant medicine—but what makes it so effective?

Let's unpack the health benefits of fenugreek.

Fenugreek is jam-packed with nutrients. One tablespoon of the seeds contains 3 grams of protein, 3 grams of fiber, 20 percent of your daily value of iron, and 5 percent of your daily value of magnesium—all for just 36 calories. Plus, fenugreek packs a variety of health-promoting phytochemicals. "Commonly used for gastrointestinal disorders, diabetes, and dysmenorrhea, the seed of fenugreek contains flavonoids, alkaloids, coumarins, and saponins," says Ilene Ruhoy, M.D., Ph.D., an integrative neurologist. "It's these constituents that seem to offer powerful anti-inflammatory, antioxidant, and anti-platelet activity, among other benefits."

And while there isn't enough evidence to officially recommend fenugreek to treat any specific health condition (more comprehensive clinical trials are needed), preliminary research does suggest this seed packs a serious health punch, thanks to its impressive nutritional profile. Here are a few ways it may help you:

1. It balances blood sugar and lowers cholesterol.

A pre-meal swig of apple cider vinegar isn't the only thing that will help keep blood sugar levels in check. Fenugreek seems to slow the absorption of sugars in the stomach and stimulate insulin, both of which help lower blood sugar in people with (or at risk for) type 2 diabetes. "Fenugreek is high in fiber and protein, so some of its benefits, like blood sugar management and appetite control, are thought to come from that," says Cording.

Fenugreek's gel-like soluble fiber is also thought to combine with bile acid and lower triglycerides and LDL cholesterol levels. In a recent study, 140 subjects with prediabetes were given either a placebo or 5 grams of fenugreek seed powder twice a day before meals over the course of three years. The fenugreek group experienced a significant reduction in fasting blood glucose levels and post-meal blood glucose levels and a drop in LDL "bad" cholesterol. But most impressively, at the conclusion of the study, the placebo group had a 4.2 times greater chance of developing diabetes compared to the people taking fenugreek.

Fenugreek powder may also help prevent blood sugar spikes when incorporated into baked goods, with one small study finding that bread containing 5 percent fenugreek powder was more effective at reducing insulin resistance among people with diabetes than regular wheat bread. Additional research shows that drinking fenugreek tea (made by mixing fenugreek seed powder in hot water) may be even more effective at balancing blood sugar and lowering cholesterol than consuming the seeds incorporated into food.

2. It provides relief from painful periods.

Dysmenorrhea (the physical pain and cramping associated with periods) has plagued women since the beginning of time. Various cultures, like the ancient Egyptians, looked to natural remedies like fenugreek and even cannabis to alleviate symptoms. Now, researchers suspect that the anti-inflammatory and analgesic properties of fenugreek seeds may be one big reason they've stood the test of time as a natural remedy.

In one study, women were either given a placebo or 900 milligrams of fenugreek seed powder three times a day for the first three days of their period for two consecutive menstrual cycles. While the severity of pain was reduced in both groups, the duration of pain decreased significantly in the second cycle of the fenugreek group only. Symptoms of fatigue, headaches, nausea, vomiting, and lack of energy also decreased with fenugreek, and no side effects were reported. (Here's how to tell if your period is signaling a hormonal imbalance.)

3. It can soothe bloating, constipation, and GI distress.

Long used as a digestive aid in ayurvedic medicine, fenugreek works to keep our guts happy and bowels moving in a few different ways. The most obvious way fenugreek combats constipation is with its high content of soluble fiber (3 grams per tablespoon). Soluble fiber absorbs water and adds bulk to stools, helping things move along smoothly. Since constipation often causes bloating and cramping, fenugreek may help alleviate those symptoms as well. (Want more ways to beat bloat? Try these eight science-backed tips.)

Fenugreek may also have demulcent properties, relieving irritation of the mucus membranes in the digestive tract by forming a protective film or coating of mucus over them. "Some people find that fenugreek helps with acid reflux," says Amy Shah, M.D., an immunologist and mindbodygreen Collective member. "The exact mechanisms are still a question, but it may pull lubrication into the GI tract so that both acid reflux and other stomach ailments get better." These properties may also help to prevent or heal a leaky gut.

For similar reasons, fenugreek might have anti-ulcer potential. One study on animals found that a gel solution derived from fenugreek seeds had comparable anti-ulcer effects to omeprazole, a proton-pump inhibitor found in medications like Prilosec. The fenugreek solution protected the mucus membrane layer of the stomach from damage and reduced the secretion of stomach acid—a reaction that could be promising for those with recurring heartburn and indigestion.

4. It increases breast milk production.

5. It provides relief for inflammatory skin conditions.

6. It increases sex drive for men and women.

A few other potential health benefits of fenugreek.

Some very preliminary studies have also looked at fenugreek's potential to aid in weight loss, improve exercise performance, and alleviate arthritis symptoms. But these claims aren't yet well-established by research, nor do they have as much anecdotal evidence behind them as some of the benefits above.

What you should look for in a fenugreek supplement.

Fenugreek is available in a few different forms: as whole seeds, ground powder, supplement capsules, and in teas. "For medicinal purposes, capsule formulations are the best form," says Ruhoy. That's because most brands use a standardized 500 milligrams of fractionated tempered fenugreek seeds, which is the form typically used in most studies. Plus, taking a capsule makes it easier to study any benefits you may experience, since you can keep track of how many you take much more easily than remembering how much fenugreek you sprinkled into a recipe.

There's no single recommended or ideal dose for fenugreek, since it may vary depending on the condition you're treating. But with supplements, it's likely a good idea to start with 500 milligrams per day and work your way up to the recommended dose on the label (usually 1,000 milligrams) as long as you don't experience any adverse side effects.

Since the U.S. Food & Drug Administration (FDA) doesn't regulate dietary supplements, it's smart to seek out a fenugreek supplement that's been tested by a credible third-party group like NSF, UL, or USP. These certifications verify that a supplement contains what the label says it contains and that it isn't contaminated with dangerous substances.

A few ways to use fenugreek seeds and powder.

If you don't go the supplement route, cooking with fenugreek seeds and seed powder is a simple, inexpensive way to boost your overall health and infuse some extra flavor into your meals. You can usually find them at specialty markets, and they're widely available online.

Be sure to store whole and ground fenugreek in an airtight container in a cool, dry, and dark place like a pantry. Typically, this will keep them fresh for up to six months.

Here are a few recipes to start experimenting with:

Take a straight spoonful: "Overnight-soaked fenugreek seeds are my preference," says Shah. Just take a spoonful in the morning to set yourself up for optimal digestion and balanced blood sugar.

Make a soothing tea: Another simple fenugreek recipe that Shah endorses: "Mix a spoonful of the powder into warm water and drink it." Or, to up the complexity a bit, you can boil whole fenugreek seeds with a couple of cardamom pods and a chamomile tea bag for 20 minutes. Serve with honey for a little extra sweetness and to complement fenugreek's naturally maple-y taste.

Make a sprouted salad topper: You can actually sprout whole fenugreek seeds, just as you would other seeds and beans, says Shah. Simply leave them overnight in water and then change the water in the morning, repeat for 2 to 3 days until you see green sprouts, then toss them into a salad or a grain dish for added flavor and texture. Use as a sweet or savory flavor booster: "Experiment with using fenugreek seeds and powder in spice blends, grain dishes, and other recipes," says Cording. Ground fenugreek seeds are often used in curries and can also be sprinkled into a variety of sauces, onto cooked greens or other vegetables, and into plain yogurt. For something savory and warm, try this inflammation-taming soup featuring fenugreek and turmeric. Or if you're craving something sweet, without the blood sugar spike, try out this fenugreek rice pudding.

Are there any side effects I should watch out for?

Fenugreek appears to be relatively safe in humans, and the most commonly reported side effects are minor, including gastrointestinal symptoms like diarrhea and dizziness if taken in high amounts, says Ruhoy. Keep in mind, though, that all children should also avoid fenugreek supplements, as there's not enough evidence to establish that it's safe for them. Some evidence suggests fenugreek may worsen asthma symptoms as well. Consuming it as a flavor-boosting ingredient in foods, however, is likely safe.

If you're on diabetes, blood-thinning, or anti-platelet medication, you should only use fenugreek under the care of a physician. Fenugreek may amplify the effects of these medications, potentially dropping your blood sugar levels too low or impairing your blood's ability to clot. Jiva USDA Organic Fenugreek Whole Methi Seeds 7 Ounce - Nearly 1/2 Pound $5.89 p 4's

Certified USDA Organic Fenugreek Whole (Methi Seeds)
High Purity, Excellent Aroma, and Great taste
Product of India - NO salt, NO MSG, NO GMO, NO Ethylene Oxide (ETO) treatment, NON-Irradiated
All Natural, No Artificial Colors, Flavors or Preservatives
Completely sealed to preserve aroma, purity and to avoid any contamination

Botanical name Trigonella foenum-graecum.

It is known as Methi Seeds in India, or Hulba/Hilbeh in Arabic.

These golden brown seeds, which are actually considered a legume, have a a pungent but heavenly aroma and distinct flavor. Sprout our seeds to use in salads, or add whole to a variety of Middle Eastern or Indian cuisines.

Ingredients
Organic fenugreek whole.Allergy Alert: Packaged in a facility that also handles tree nuts, peanuts, corn and soybean.

R Get all Greek with this Fenugreek. The product is great and I soak it in water overnight and drank the juice and chewed on the seed. Perfect brew for stabilizing your Glucose. Its a nice package and high quality!! It met my expectation and I am not the one that would get all excited about seeds..but believe me your Glucose will go down and next time you go to see your doctor, he will not be recommending all those Greek diabetic medicines to you.

R I take a spoon of these with a meal and it helps to control my sugar levels for type 2 diabetes

R This is the spice that is at the heart of English curry powder, it's also the "secret" ingredient in thousands of "secret" recipes.

Rani Fenugreek (Methi) Seeds Whole 14oz (400g) $8.99 p 5s

Fenugreek is Native to the eastern Mediterranean and is cultivated widely in India, Pakistan, Morocco, France and Argentina. Fenugreek is a favorite spice in South India and Sri Lanka, where it is not limited to curries, but may also be found in chutneys, lentil dishes, pickles, and vegetables.

The strong aromatic aroma of fenugreek is similar to that of celery and is a dominate ingredient in curry powders.

RECIPE: Mixed Vegetable Pickle Prep-time: 10 minutes Cooking time: 5 minutes Heat level: Medium Serving size: 1 jar

2 medium carrots cut lengthwise
1/2 head cauliflower florets
1 green mango cut in large pieces
1 lemon cut in medium pieces
1 tsp. Rani Turmeric Ground
1 tsp. Rani Chili Powder
1 tsp. sugar
1 1/2 tsp. salt
4 tsp. lemon juice
1 tbsp. olive oil
1 tsp. Rani Mustard Seeds
1 tsp. Rani Fenugreek Seeds

In a mixing bowl combine vegetables, turmeric, chili powder, lemon juice salt, and sugar.
Sauté mustard and fenugreek in a pan with oil for a few minutes and combine into mixing bowl.
Pour contents into air tight container and refrigerate.
Keeps for one month.
Pickle gets more flavorful as it ages.

R Product is awesome. Has aftertaste of turmeric and a lot of bitterness. Used some recepies from online to prepare fenugreek dishes. If you like to experiment with food that will be a perfect item to experiment with. The bitter taste is enjoyable and really supresses the appetite. Also using overnight liquid from fenugreek as a drinking tonic (cold or warm).

Rani Fenugreek (Methi) Seeds Whole 21oz (596g)--bigger bottle $10.99 p 5s

This phenomenal spice is featured by Dr. Oz for its health benefits!
You'll LOVE our Fenugreek Seeds by Rani Brand--Here's Why: Packed in the USA, 100% Natural, No preservatives or "fillers".
Packed in a no barrier Plastic Jar, let us tell you how important that is when using high quality Indian Spices!
Rani is a USA based company selling spices for over 30 years, buy with confidence!


R Great for Hilbe
[Hilbe is a Yemenite paste made of fenugreek powder, spiced with a kick of z'hug. It is used in many modern Israeli dishes, and is a favorite at the Shabbat table alongside Yemenite soup and kubaneh bread. ... Soak the fenugreek powder in water for at elast 3 hours - joyofkosher.com]
This seed is amazing. We use it to make Hilbe. I know that a lot of people take it for health benefits (especially to boost milk supply for nursing mothers) but most people don't know how to make a nice tasting dip with this. The Hilbe has a unique taste and unique properties. You can eat hot or bitter things with it and it will always neutralize the taste of whatever you eat with it. It is a popular Yemenite Jewish dish served with anything from fish to soup to meat to bread and makes a great dip.

You can make a Google search for Hilbe recipes. The basic idea is;

1 Tablespoon of these seeds
1.5 cup of water plus 1 cup of water for soaking the seeds
1 bunch of fresh cilantro
fresh garlic and salt to taste

Soak the seeds in a cup of water overnight.
Empty the water leaving just the soaked seeds (the seeds expand from the water)
Rinse the seeds under running water and drain.
Add a half a cup of fresh water and blend the soaked seeds and the cilantro with a blender. (the water is so the blender should not have to work to hard. Add just enough for the blender to blend the seeds well).

Refrigerate for 3 hours.

Mix with a mixer while gradually adding the rest of the water. The mixture should get a frothy and gel like texture.
Add the crushed garlic and salt.

Now it is ready to serve.
You can refrigerate for 2 days. If you want to keep it for longer; you can either re-mix with a mixer to make it gel up again, or you can freeze the blended mixture before mixing with a mixer and mix when you are ready to serve it within a day or two.

We made a larger recipe and froze serving size parts in plastic cups.
I hope you will enjoy this recipe. I added a photo that I found on the internet of the final results. It is not so much work and worth the effort.







Tahini or Sesame oil

8 Ways to Use Tahini

Dip raw veggies in it. ...

For a simple snack, reach for tahini instead of ranch dressing next time you're looking for a dip for crudités. Add lemon juice, salt, and a dash of pepper or hot sauce for extra flavor.

Spread it on toast. ...

perhaps with a little honey or agave syrup, tahini can be part of a balanced breakfast.

Drizzle it on falafel. ...

For a no-stress summer meal, warm up store-bough frozen falafel and stuff it a pita. Thin out your tahini by adding add a few tablespoons of hot water and lemon juice and then drizzle it over the sandwich.

Use it to make Tarator sauce. ...

Tarator is a little-known but much-loved multipurpose sauce that's particularly tasty for dipping grilled chicken or steamed vegetables. Add 4 cloves minced garlic to ½ cup tahini, ½ cup lemon juice, and ¼ cup parsley. Pulse in a food processor until combined.

Dress your salad with it. ...

Give your balsamic dressing a break and try a tahini-based salad dressing instead. For an easy recipe, combine ½ cup tahini and ½ cup olive oil with 2 teaspoons apple cider vinegar, 2 teaspoons of lemon juice, and 2 teaspoons of grated ginger in a blender. Drizzle over your greens and enjoy.

6. Make a double sesame burger. ...

Why should the bun get all the sesame love? Tahini is super as a mild condiment on meats. Use it straight or enhance with a little lemon juice and smoked paprika and spread it on your burger. Some feta and cucumbers would complete the Mediterranean theme.

Stir it into soup. ...

I recently suggested peanut butter as an alternative to flour and butter based roux for thickening soups. Because tahini and peanut butter have a similar consistency, you can use tahini as an alternative soup thickener, too.

Have Main Course Baba Ghanoush

Roast a baby eggplant in the oven, until soft. Combine 2 tablespoons tahini with a clove of crushed garlic, lemon juice, and salt and pepper to taste. Cut a slit in the eggplant and spread tahini inside for a kind of deconstructed baba ghanoush.
.

How Sesame Seeds Could Save Your Life gmi 10-20-18 by Sayer Ji, Founder

We don't think of sesame seed paste as a 'life saver,' but compelling research shows it is capable of reducing blood markers of cardiovascular disease risk by 39% within only six weeks.

Sadly, in the Western world, when the average Joe thinks of protecting himself from heart disease, aspirin and statin drugs are often as high on the list – if not higher – than exercise and eating better. Through decades of intense marketing and miseducation millions have been made to think of the #1 killer as an inevitable force; one against which we fling pills and various pharmaceutical potions to 'minimize risk,' never to strike to the core of the problem and resolve it permanently.

This is one reason why natural medicine continues to gain popularity, as it is founded in more than a palliative approach to disease, and does not require the ingestion of patented chemicals (i.e. pharmaceuticals) whose side effects are often worse and far more plentiful than their claimed therapeutic ones. Instead of simply managing and/or suppressing symptoms, the goal is to invoke bodily self-healing, which is to say remove the interference that keeps it from doing so. And often, this is simply a matter of modifying the diet – adding something medicinal here, removing something not so healthy there.

One of the most promising studies to come through the biomedical pipeline of late was a gem published in the journal Archives of Iranian Medicine, and which looked at a traditional, sesame-based food-medicine known as Ardeh (aka tahini) for its ability to decrease cardiovascular risk factors in type 2 diabetics – a group whose risk of cardiac mortality is greatly enhanced due to unhealthy ratios and quantities of blood lipids associated with chronically elevated blood sugar, glycation and insulin resistance.

Titled, "Ardeh (Sesamum indicum) Could Improve Serum Triglycerides and Atherogenic Lipid Parameters in Type 2 Diabetic Patients: A Randomized Clinical Trial",[i] the study consisted of 41 patients with type 2 diabetes, who were randomly assigned to one of the two groups: group A (Ardeh 28 g/d, n = 21) and group B (control, n = 20). The patients in group A were given 28 grams (two tablespoons) of Ardeh with their breakfast, while group B patients continued with their regular breakfast, both for six months (the energy content of both groups was kept within the same range).

Both groups were evaluated at baseline and six weeks later for blood pressure, serum levels of total cholesterol (TC), triglycerides (TG), LDL-C, HDL-C, and the so-called atherogenic index (i.e. heart disease promoting index) of plasma (AIP; log TG/HDL-C), TC/HDL-C ratio, and LDL/HDL-C ratio .

Remarkably, after the six week test period, significant positive changes were reported:

"After six weeks, there were significant decreases in serum TG (15.3 mg/dL) and AIP (39 %) in group A. Moreover, slight decreases in serum TC, LDL-C, and other atherogenic lipid parameters and a mild increase in HDL-C also were observed during Ardeh supplementation. Anthropometric measures and blood pressure were unchanged during the study period in both groups."

Based on these promising observations the researchers concluded: "Ardeh could have favorable effects in decreasing CVD risk factors in type 2 diabetics." Keep in mind that they found a 39% decrease in the so-called atherogenic index of plasma (AIP), which is no small effect for a relatively small dietary change.

It should be noted that the brand of tahini used in this study (Oghab Halva Company) had no additional additives or oil. It was ground sesame seed, plain and simple. Were this a drug trial, results like these would be broadcast the world over as the next life-saving (multi-billion dollar selling) blockbuster drug. For a more detailed explanation of the results, read the entire study at the link here. [http://www.ams.ac.ir/AIM/NEWPUB/13/16/11/008.pdf]

This is not the first human clinical study to find a beneficial effect of sesame on cardiovascular health or diabetes. Here are few others:

A 2012 study published in the European Journal of Preventive Cardiology found that "Sesame oil consumption exerts a beneficial effect on endothelial function in hypertensive men.[ii]

A 2010 study published in the journal Clinical Nutrition found that "Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus."[iii]

A 2006 study published in the Journal of Medical Food found that "The substitution of sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics."[iv]

A 2006 study published in the Yale Journal of Biological Medicine found that "Sesame seed oil has a beneficial effect in hypertensive patients on either diuretics or beta-blockers."[v]

Sesame is truly a super star among medicinal foods. In fact, recently, we reported on a study that found that eating 40 grams of sesame seeds, or the equivalent of TWO TABLESPOONS OF TAHINI, WAS SUPERIOR TO TYLENOL IN REDUCING PAIN IN THOSE SUFFERING FROM KNEE ARTHRITIS. You can also take a look at the over 40 health benefits of sesame seed and/or its components on our sesame seed health benefits research page to learn more about this remarkable healing food.

Let's face it. At this point, with human clinical research from respected, peer-reviewed journals revealing that simple dietary changes – yes, as simple as eating some sesame paste (tahini) daily -- can have huge impacts on risk factors for the most deadly and common diseases known in modern times, the time has come to reevaluate what exactly it is that is going on under the name of medicine today. Drugs don't cure disease any more than bullets cure war. Foods, on the other hand, can be curative, and may just help us to put our 'war against heart disease' – like are failed 'war on cancer' -- to rest once and for all.

Finally, for a quick tahini recipe, take a look at this About.com how to, and consider super-charging the heart-friendly properties of this food with the addition of garlic, whose life-saving properties we have expanded on in another article.

References

[i] Parvin Mirmiran, Zahra Bahadoran, Mahdieh Golzarand, Asadolah Rajab, Fereidoun Azizi. Ardeh (Sesamum indicum) Could Improve Serum Triglycerides and Atherogenic Lipid Parameters in Type 2 Diabetic Patients: A Randomized Clinical Trial. Eur J Prev Cardiol. 2013 Apr;20(2):202-8. doi: 10.1177/2047487312437625. Epub 2012 Jan 25.

[ii] Kalliopi Karatzi, Kimon Stamatelopoulos, Maritta Lykka, Pigi Mantzouratou, Sofia Skalidi, Nikolaos Zakopoulos, Christos Papamichael, Labros S Sidossis. Sesame oil consumption exerts a beneficial effect on endothelial function in hypertensive men. Eur J Prev Cardiol. 2012 Jan 25. Epub 2012 Jan 25. PMID: 22345690

[iii] Devarajan Sankar, Amanat Ali, Ganapathy Sambandam, Ramakrishna Rao. Sesame oil exhibits synergistic effect with anti-diabetic medication in patients with type 2 diabetes mellitus. Clin Nutr. 2011 Jun ;30(3):351-8. Epub 2010 Dec 16. PMID: 21163558

[iv] D Sankar, M Ramakrishna Rao, G Sambandam, K V Pugalendi. A pilot study of open label sesame oil in hypertensive diabetics. J Med Food. 2006 Fall;9(3):408-12. PMID: 17004907

[v] D Sankar, M Ramakrishna Rao, G Sambandam, K V Pugalendi. Effect of sesame oil on diuretics or Beta-blockers in the modulation of blood pressure, anthropometry, lipid profile, and redox status. Yale J Biol Med. 2006 Mar;79(1):19-26. PMID: 17876372

Open Sesame! Health Benefits GMI 10-20-18 By: Sayer Ji, Founder

Here are just 10 evidence-based medicinal properties of this food-medicine:

Diabetes: A study published in 2011 in the Clinical Journal of Nutrition showed that sesame oil improved the effectiveness of the oral antidiabetic drug glibenclamide in type 2 diabetic patients. [1] Another study published in 2006 in the Journal of Medicinal Foods showed that the substitution of sesame seed oil as the sole edible oil lowers blood pressure and glucose in hypertensive diabetics. [2]

High Blood Pressure: A study published in 2006 in the Yale Journal of Biological Medicine showed that sesame seed oil has a beneficial effect in hypertensive patients on either diuretics or beta-blockers. Substitution of all dietary oils with sesame oil brought down systolic and dystolic blood pressure to normal, in addition to decreasing lipid peroxidation (bodily rancidity) and antioxidant status. [3] One of the compounds identified behind sesame seed's antihypertensive effects are peptides that act as angiotensin I-converting enzyme inhibitors.[4]

Gingivitis/Dental Plaque: Sesame seed oil has been used for oral health for thousands of years in the traditional Indian medical tradition known as Ayurveda in a process known as "oil pulling." It involves swishing sesame seed oil in the mouth for prolonged durations and has been said to prevent teeth decay, halitosis, bleeding gums, dry throat, and for strengthening the teeth, gums and jaw. Clinical research now confirms that it compares favorably to chemical mouthwash (chlorhexidine) in improving plaque-induced gingivitis,[5] and that it is capable of reducing Streptococcus mutans growth associated with oral plaque formation. [6]

Banyan Botanicals Sesame Oil, 34 oz - USDA Organic - Pure & Unrefined - Ayurvedic Oil for Hair, Skin, Oil Pulling $23.74 p 4's [1 oz = 30 ml]

365 Everyday Value, Organic Sesame Seed Oil, 8.4 fl oz unavailable

365 Everyday Value, Organic Sesame Seed Oil, 8.4 Fluid Ounce $4.29 p 4's reserved for Prime members only

Infant Health/Massage Oil: A study published in the Indian Journal of Medical Research in 2000 showed that massaging infants with sesame oil improved both their growth and post-massage sleep, in comparison to control oils such as mineral oil.[7]

Multiple Sclerosis (MS): In the animal model of MS, also known as experimental autoimmune encephalomyelitis, sesame seed oil protects mice from developing the disease by reducing IFN-gamma secretion, a key factor in initiating AUTOIMMUNE INFLAMMATION and injury in the nervous system.[8]

Antibiotic-Induced Kidney Damage: Sesame seed oil protects against gentamicin-induced kidney damage in rats by reducing oxidative damage caused by the antibiotic.[10]

Atherosclerosis: Sesame seed oil prevents the formation of atherosclerotic lesions in mice fed an atherogenic diet.[11] The antioxidant and anti-inflammatory lignan found within sesame seeds known as sesamol has been identified to be partially responsible for its anti-atherogenic properties. In fact, sesamol has been shown to possess over two dozen beneficial pharmacologically active properties, many of which may contribute to improving cardiovascular health.

Depression: The sesame lignin sesamol was shown to exert an antidepressant-like effect in behavioral despair in chronically stressed mice, specifically by modulating oxidative-nitrosative stress and inflammation.[12]

Radiation-Induced DNA Damage: Sesamol has been shown to protect against gamma radiation-induced DNA damage, likely through its antioxidant properties. [13] ... When compared to another powerful antioxidant, melatonin, it was found 20 times more effective as a free radical scavenger.[15]

Cancer: Sesame contains a fat-soluble lignin with phytoestrogenic properties known as sesamin, and which has been studied for inhibiting the proliferation of a wide range of cancer cells

Sesame deserves to be recognized, along with garlic, honey, turmeric and a select few other substances, as an easily accessible and affordable food-medicine that, if consumed regularly, could quite possibly save lives.


Cereals

Sorry Bullwinkle, but it turns out that some breakfast cereals have something else too:
glyphosate, "a systemic, broad-spectrum herbicide that kills things not genetically
modified to resist it." I do not know if your kids are genetically engineered to be Roundup Ready, but mine weren't.







Fridge

9 fruits and vegetables that don’t like the fridge










Cleanup

How to clean annoying messes on your kitchen appliances and tools


Smothered, saucy and comforting dinner recipes










Sumac spice

Sumac, is any one of about 35 species of flowering plants in the genus Rhus and related genera, in the family Anacardiaceae. The dried and powdered fruits of Rhus coriaria are used as a spice in Middle Eastern cuisine. Wikipedia

Spice House Sumac glass jar 1 cup 4.8 oz $9.49 [1.00/oz]

Amz Spicy World Sumac 7oz - (Ground Sumak Spice)

$6.95 p 4's [1.00/oz

HIGH QUALITY SUMAC - Our Sumac is Fresh, non GMO, No Additives, Preservatives or Anti Caking Agents. Just ground Sumac spice.

SALT SUBSTITUTE - Sumac is a great salt substitute

R This sumac is softer, gentler, and milder than some others in a more coarse of a grind. It doesn't "cut" through the taste of your main dish. It adds subtle tangy flavor. I know many people who prefer the more sour "intense" tangy sumac that results in more crisp cut-through in the palette and food. This won't do that. This sumac has a bit of a sweeter, milder flavor instead of that strong sour taste of others. I prefer this.

Amz Eat Well Premium Foods | Sumac Spice Powder 8 oz Reseable Bag, Bulk Ground Turkish Sumac Berries

$8.95 p 4's [1.20/oz]

Amz The Spice Way - Pure 100% Sumac, No Salt, no GMO, no Irradiation, Spice Seasoning Powder 4oz (resealable bag)

Amz USimplySeason Ground Sumac Seasoning Powder, 2 Oz Bottle - All Natural, Salt-Free Spice

$8.99 p 5s [4.50/oz]

See link for roast chicken recipe

$12.90 p 4's [3.25/oz

Amz Spicely Organic Sumac - Tin

$35.68 ($11.89 / Ounce) p 3's]

Ground Sumac Berries by Savory Spice

Use promo code SR9509F11730 at checkout to receive 10% off your first order! Check your email for your password.

1 Cup Bag - $9.25 (Per Ounce Cost: $1.95)

5s

R I couldn't find this in the grocery store and Dan came through when I needed it for shawarma meatballs. Proud to support a local small business owner.

Why You Should Start Cooking With Sumac - Tangy Middle Eastern spice adds a big flavor punch - Food Republic

If you’ve ever dined in a Middle Eastern restaurant, you may have noticed the dark red powder that dusts everything from salads to meat to baklava. It’s sumac, and it packs a wallop of tart, lemony, almost vinegar-like flavor that brightens salad dressings, popcorn, even Bloody Marys. It’s a spice every kitchen should have, and one that isn’t as hard to come by as you might think.

Where it’s from:

It might surprise you to learn that this dry red powder isn’t a true spice — it gets harvested from the fruit of the sumac, or sumach flower, a member of the cashew family. Although it’s prevalent in Middle Eastern cooking, the plant hails mainly from subtropical and temperate areas in Africa and North America. But that doesn’t mean you can’t find the plant growing in Iran, Turkey or Yemen, three regions that covet the ancient seasoner.

As for its use, over 2,000 years ago the Greek physician Pedanius Dioscorides wrote on the health properties of sumac in his epic tome De Materia Medica, and doctors as well as cooks have employed it for centuries. Medicinally it was utilized as an astringent, antiseptic and tonic. At one time there was even sumac pink lemonade, which helped cool feverish patients in addition to tasting good. In North America, the indigenous peoples also used fragrant and smooth sumac in beverages, mainly to create a concoction similar to beer.

When it’s in season:

Harvested from the drupes, or stone fruit, of the sumac flower, this plant grows from early spring until late fall. However, its peak season is late summer through the middle of fall, and you can even find it yourself if you are tromping through the woods. Just be sure you don’t end up with poison sumac instead of the edible stuff. The former has white berries, not red, and instead of the flowers standing straight, they droop.

What to look for:

There are many types of sumac you might find, including winged sumac, Sicilian sumac, fragrant or lemon sumac, littleleaf sumac, staghorn sumac, skunkbush or sourberry sumac and the most common, smooth or scarlet sumac. You can use any of these types (just stay away from poison sumac for the obvious reason) in cooking, though in stores you will usually find fragrant or smooth sumac. It all comes in powder form, and as long as you purchase it in a sealed container, it’s good to go.

How to store it:

Like other spices, sumac should be kept in a closed container at room temperature or, if for some reason you end up with a whole lot of the stuff, in an airtight vessel in the refrigerator.

How to prepare it:

The most basic use for sumac is sprinkled on top of things — fresh greens, a cucumber salad, grilled chicken or bread. However, some chefs are taking the ingredient and turning it on its head. “We use sumac in many different ways, from making vinaigrettes out of it to curing meats, seasoning meat and fish, and I have even made desserts with it, including puddings and ice cream,” says chef Dave Santos of Louro in Manhattan. “I like the acidity or citrus quality of sumac, which helps lend itself well to a lot of different ingredients.” As for desserts, Santos says it posseses a gentleness that works well in lieu of lemon. “When you think about sumac you think about its lemony quality along with a bit of astringency, just like a little pith from a citrus,” he said. Hence, he makes a traditional-style pudding that tastes of lemons but doesn’t have a lick of the fruit.

More traditionally, Tarik Fallous of Au Za’atar in NYC uses sumac in his house-made za’atar mixture, dusts it on pita, scatters it on top of traditional fattoush salad, mixes it into marinades and encrusts lamb chops with the stuff. Fallous also coats his Phoenician fries with it, a trick that adds a lemony kick to the crisp potatoes. “Sumac has a tart flavor, and in fact centuries ago, it served as the tart, acidic element in cooking before Romans introduced lemons in the region,” the chef and owner says. “I like to use it with fish and chicken, and I think that it adds liveliness and great flavor to vegetables. It is also great to use in a salad dressing that does not contain vinegar.” When using sumac in your own kitchen, Fallous warns, “Be aware that most sumac mixes have a pinch of salt so you should cut on salt.”

Sumac, Kithcn

Taste: Sour
Most Popular Use: Spice blends, dry rubs, salads

The sumac bush, native to the Middle East, produces deep red berries, which are dried and ground into coarse powder. The spice was long used in Europe to add tartness to many dishes until the Romans introduced lemons to the area. While it’s less common, the berries may also be sold whole. Ground sumac is a versatile spice with a tangy lemony flavor, although more balanced and less tart than lemon juice. A small sprinkle also adds a beautiful pop of color to any dish.

Sumac is a widely used, essential spice in Middle Eastern and Mediterranean cooking. It’s used in everything from dry rubs, marinades, and dressing. But its best use is sprinkled over food before serving.

It pairs well with vegetables, grilled lamb, chicken and fish. Sumac is one of the main components in the spice mix za’atar, and is used as a topping on fattoush salad, and makes a nice topping on dips like hummus.

Savory Spice Shop

A bushy shrub of the Anacardiaceae family, reaching to 3m (10 ft). It has light gray or reddish stems which exude a resin when cut. Young branches are hairy. The leaves are hairy on the underside. In autumn the leaves turn to a bright red. White flowers are followed by conical clusters of fruit, each enclosed in a reddish brown hairy covering.

Easily propagated by seed, sumac grows best in poor soils. In Sicily, where it is widely cultivated and grows wild in the mountains, its quality is found to increase proportionately the higher it is sited.

Other Names

Elm-leafed Sumac, Sicilian Sumac, Sumach, Sumak, Summak, Tanner’s Sumach

French: sumac
German: Sumach
Italian: sommacco
Spanish: zumaque
Arabic: sammak

Za’atar is a blend of sumac and thyme use to flavour labni, a cream cheese made from yogurt.

Substitute for Sumac
Lemon zest with a little salt makes a reasonable stand-in for sumac.

World Spice

Sumac is a spice singularity. There is nothing else like it. The deep cabarnet-colored sumac berry is ground and dried to impart a tart, lemony flavor with a refreshing complexity. Sumac’s traditional usage in Middle Eastern cuisine sees it added to everything from meat rubs and kebabs to yogurt dips.










Mushrooms

The Best Way To Use Mushrooms For Age-Reversing & Potent Detoxification

Mushrooms are often used as a tasty addition to many meals without much thought given to their nutritional value. While fungi aren't always the most appealing choice to everyone, mushrooms have been used for thousands of years in many cultures for their medicinal properties, and research is now starting to prove what people have known for years—mushrooms are one powerful superfood group.

In my functional medicine clinic, I encourage regular consumption of mushrooms to my patients. There are thousands of mushrooms in existence ranging from poisonous to psychedelic, but I focus on the ones that are considered adaptogenic. These varieties support and bring balance to different areas of the body that are out of whack while also still being sulfuric to aid in methylation—your body's regulator of detox and inflammation pathways.

So next time you hit the grocery store, step away from your usual Portobello, and reach for these other next-level varieties to seriously elevate your health:

1. Chaga

Often used in Eastern European traditional folk medicine, current research is proving chaga's ability to help heal various ailments. In particular, the phenolic content in chaga makes it a powerful tool to fight free radicals to reduce cell oxidation and help your skin glow.

Chaga is also used as an antiviral against the flu and has been shown to boost and rebalance the immune system. Cancer is also no match for this mushroom as lung, brain, and liver cancers have all been found to decrease with intake of chaga.

2. Cordyceps

If you are really looking for natural beauty support, look no further than cordyceps. This mushroom will act as your fountain of youth by increasing the antioxidants glutathione peroxidase and superoxide dismutase while decreasing lipid peroxidation activity and pro-inflammatory monoamine oxidase, which contribute to signs of aging. Cordyceps also does wonders to rebalance hormones and help restore energy for those struggling with adrenal fatigue.

3. Lion's mane

For anyone looking for added brain support, my first recommendation is Lion's mane. Its neuroprotective properties are second to none and the perfect choice for alleviating brain fog and enhancing cognitive function due to its amount of nerve growth factors, which protect and regenerate brain tissue. One study found that those who took a lion's mane supplement for 16 weeks showed significantly higher cognitive function compared to those who didn't.

4. Himematsutake

Also known as Royal Sun Agaricus, this mushroom is a next-level cancer fighter. Blazein is a specific protein found in this mushroom that has been shown in studies to kill cancer cells. One study in particular showed that this mushroom began to kill lung cancer cells after three days and stomach cancer cells after just two days.

5. Maitake


Multiple studies have shown that maitake is able to reduce the growth of cancer cells and suppress tumor growth through its ability to boost the immune system. Maitake can also improve glucose tolerance and blood sugar in cases of diabetes.

6. Oyster

If you are struggling with systemic inflammation, load up on oyster mushrooms, which have been found to soothe inflammation and aid in healing inflammation-related health problems such as cancer and heart disease.

7. Reishi

Blood sugar issues are a serious problem in our society with 50 percent of Americans being either prediabetic or diabetic. Ongoing blood sugar problems can contribute to further hormone imbalances, fatigue, weight loss resistance, chronic inflammation, and so much more. Focusing on a plant-based ketogenic diet is one way to battle this epidemic, and mushrooms are a great nutrient-dense low-carb option.

Multiple studies have proved reishi's ability to lower blood sugar in those diagnosed with diabetes as well as down-regulating alpha-glucosidase, the enzyme responsible for turning starch into sugar in the body. It can also help improve symptoms associated with diabetes such as kidney problems and poor wound healing.

8. Shiitake

Packed with B vitamins, shiitake mushrooms work to support optimal brain health and healthy adrenal function. Shiitake is yet another cancer fighter and has been shown to shrink tumors. This mushroom also has powerful antimicrobial properties and cholesterol-lowering abilities.

9. Turkey tail

Texas Turkey Tail

Perhaps one of my personal favorites from this list, and the most well-researched, it is my go-to choice for patients dealing with small intestinal bacterial overgrowth (SIBO) and candida yeast overgrowth.

Mushroom Turkey Tail

Turkey tail also works to fight cancer by boosting the immune system with its polysaccharides content. One study showed that the polysaccharide known as PSP in turkey tail greatly improved immune health in 97 percent of cancer patients.

Are mushrooms safe for everyone?

The beauty of adaptogens is that they are generally safe for everyone. Since every person's health case is different, what works for one person may not be the most relevant for another. Specific dosages can vary, but I like to recommend to my patients having some type of adaptogenic mushroom three times a week minimum. Start out small and give your body time to adjust before gradually increasing your dosage.

What's the best way to eat therapeutic mushrooms?

I personally like to incorporate whole mushrooms into my regular meals sautéed as a side dish or on top of my salads. When buying whole mushrooms, it is essential to look for organically grown varieties as conventional mushrooms can be highly toxic due to the fact that mushrooms are extremely porous in nature and easily absorb pesticides and other chemicals. Depending on the stores in your area, it may be more difficult to find organic versions of adaptogenic mushrooms since they are such a specialty item. If this is the case, you can buy dried mushrooms online or, to save on cost, buy an organic kit online and grow your own! Not only will you be getting nutritious food medicines, you'll have a fun new hobby!

If you're not a fan of the taste or texture of mushrooms, you can get these in powdered form, extracts, or in supplement form. Just like the whole food versions, you need to make sure these are organic. Some of my favorite brands include OM and Four Sigmatic. When you are in a hurry, powders are a great way to get your serving in of adaptogenic mushrooms for the day as they can be added to any beverage, smoothies, soups, or sprinkled on top of your favorite meals. I love to add these to my coffee to make an elevated adaptogenic latte.

Age-Reversing Mushroom Latte

1 cup organic hot coffee
½ teaspoon each powdered chaga and cordyceps
Desired amount of almond or coconut milk
2 tablespoons raw cacao powder
1 tablespoon raw organic honey or other desired sweetener; add more or less to taste

Add hot coffee into a large coffee mug.

Add in mushroom powder, cacao powder, and desired sweetener to coffee and stir to combine.

Pour in milk and froth with a milk frother.










Uncommon Fruits

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

One persimmon provides 55 percent of the recommended daily vitamin A, 21
percent of the recommended daily vitamin C, fiber, B vitamins, other
minerals such as manganese, copper, and phosphorous, and phytonutrients,
antioxidants and flavonoids to help prevent cancer. (iStock)

Fun facts: The national fruit of Japan (though they originated in China), persimmons are in season from September through December, making them regulars in holiday cooking. During the fall harvest, some people attempt to predict upcoming winter weather by peeking at the pattern inside persimmon seeds. If the pattern resembles a fork, it will be a mild season. A spoon suggests a snowy winter, and a knife indicates bitter cold and wind that will cut like a knife. There are two types of persimmons: the hachiya, which is shaped like an acorn and is bitter before ripening, and the fuyu, which is sweet, round and usually seedless. Buy this latter variety and eat when it’s firm but not hard.

Nutrition: One persimmon provides 55 percent of the recommended daily vitamin A, 21 percent of the recommended daily vitamin C, fiber, B vitamins, other minerals such as manganese, copper and phosphorous, and phytonutrients, antioxidants and flavonoids to help prevent cancer.

Ways to serve: Chop the crisp, sweet flesh to include in a lunch box, eat like an apple (peeling is optional), make a mozzarella- (or any kind of cheese) and-persimmon sandwich, top a bowl of ice cream, add to salads, mash into baby food once a baby is 8 to 10 months old, add color to a cheese plate, bake in muffins, or make into a chutney.

Star fruit (carambola)

One star fruit provides 76 percent of the recommended daily vitamin C,
in addition to fiber, potassium, copper and B vitamins. (AFP/AFP/Getty Images)

Fun facts: When cut crosswise, this fruit looks like a star, hence its name. Star fruit, which is native to parts of Southeast Asia, tastes similar to a grape. The larger varieties tend to be sweeter, and the entire fruit is edible, skin and all. Star fruit are ripe when they are vibrant yellow; if brown spots appear, pop the fruit in the refrigerator. The few seeds are edible or can be discarded.

Nutrition: One star fruit provides 76 percent of the recommended daily vitamin C, in addition to fiber, potassium, copper and B vitamins.

Ways to serve: Slice star fruit for a snack or add to a lunch box, blend into smoothies, chop for chutney or salsa, add color and interest to a fruit salad, or give sweetness and appeal to leafy green salads.

Dragon fruit (pitaya)

One dragon fruit provides phytonutrients,
antioxidants and flavonoids, B vitamins,
15 percent of the daily recommended vitamin C,
iron and calcium. (Deb Lindsey/For The Washington Post)

Fun facts: Dragon fruit, believed to be native to Central America, are technically part of the cactus species, yet look like a smaller, softer, pinker pineapple. They are mildly sweet, described by my daughter as a mix of a kiwi and watermelon. They’re ripe when firm but not hard. The pink-fleshed fruits tend to be higher in nutrients and a bit sweeter than the white-fleshed ones. Pitaya trees produce fruit multiple times a year, yet the flower blooms just once a year, and only at night, so it is quite a spectacle.

Nutrition: One dragon fruit provides phytonutrients, antioxidants and flavonoids, B vitamins, 15 percent of the daily recommended vitamin C, iron and calcium.

Ways to serve: Slice lengthwise, then quarter, and peel off and discard the skin. You can eat the black seeds along with the flesh. Chill it, then chop into cubes or shape with a melon baller for a fruit salad. Frozen dragon fruit pieces for smoothies are found in many grocery stores.

Litchi (lychee)

One half-cup of litchi provides more than 100 percent of the daily recommended
vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins,
potassium and phosphorous. Litchi can be an allergen. (TOBIAS SCHWARZ/AFP/Getty Images)

Fun facts: These fruits, which originated in southern China, have a tough, bumpy skin that is easily peeled to reveal white flesh much like a peeled grape. Litchi fruits have one inedible seed. Litchi trees are high-producing, with one Florida tree yielding a record-breaking 1,200 pounds of fruit in one year.

Nutrition: One half-cup of the fruit provides more than 100 percent of the daily recommended vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins, potassium and phosphorous. Litchi can be an allergen.

Ways to serve: Chop into a salad, or use to flavor drinks such as iced tea.

Kiwano (horned melon)

A cup of kiwano, or horned melon, seen at left, has almost as much
protein as a tablespoon of peanut butter. (Toni L. Sandys/The Washington Post)

Fun facts: When ripe, this spiked fruit, native to Africa, is bright orange on the outside. On the inside, it is slimy green, much like a kiwi — but with a taste more similar to a banana with a hint of cucumber. It appeals to kids because of its alien appearance. To eat, cut it in half and scoop out the middle. The seeds are edible like cucumber seeds, as is the skin. Do not refrigerate.

Nutrition: A cup of kiwano melon has almost as much protein as one tablespoon of peanut butter, plus vitamin C, iron, potassium and lesser amounts of phosphorous, zinc, magnesium, calcium and copper.

Ways to serve: Toss on salads, or blend and add to smoothies, salad dressings and drinks.










Persimmon

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

One persimmon provides 55 percent of the recommended daily vitamin A, 21
percent of the recommended daily vitamin C, fiber, B vitamins, other
minerals such as manganese, copper, and phosphorous, and phytonutrients,
antioxidants and flavonoids to help prevent cancer. (iStock)

Fun facts: The national fruit of Japan (though they originated in China), persimmons are in season from September through December, making them regulars in holiday cooking. During the fall harvest, some people attempt to predict upcoming winter weather by peeking at the pattern inside persimmon seeds. If the pattern resembles a fork, it will be a mild season. A spoon suggests a snowy winter, and a knife indicates bitter cold and wind that will cut like a knife. There are two types of persimmons: the hachiya, which is shaped like an acorn and is bitter before ripening, and the fuyu, which is sweet, round and usually seedless. Buy this latter variety and eat when it’s firm but not hard.

Nutrition: One persimmon provides 55 percent of the recommended daily vitamin A, 21 percent of the recommended daily vitamin C, fiber, B vitamins, other minerals such as manganese, copper and phosphorous, and phytonutrients, antioxidants and flavonoids to help prevent cancer.

Ways to serve: Chop the crisp, sweet flesh to include in a lunch box, eat like an apple (peeling is optional), make a mozzarella- (or any kind of cheese) and-persimmon sandwich, top a bowl of ice cream, add to salads, mash into baby food once a baby is 8 to 10 months old, add color to a cheese plate, bake in muffins, or make into a chutney.










Star fruit (carambola)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Star fruit (carambola)

One star fruit provides 76 percent of the recommended daily vitamin C,
in addition to fiber, potassium, copper and B vitamins. (AFP/AFP/Getty Images)

Fun facts: When cut crosswise, this fruit looks like a star, hence its name. Star fruit, which is native to parts of Southeast Asia, tastes similar to a grape. The larger varieties tend to be sweeter, and the entire fruit is edible, skin and all. Star fruit are ripe when they are vibrant yellow; if brown spots appear, pop the fruit in the refrigerator. The few seeds are edible or can be discarded.

Nutrition: One star fruit provides 76 percent of the recommended daily vitamin C, in addition to fiber, potassium, copper and B vitamins.

Ways to serve: Slice star fruit for a snack or add to a lunch box, blend into smoothies, chop for chutney or salsa, add color and interest to a fruit salad, or give sweetness and appeal to leafy green salads.










Dragon fruit (pitaya)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Dragon fruit (pitaya)

One dragon fruit provides phytonutrients,
antioxidants and flavonoids, B vitamins,
15 percent of the daily recommended vitamin C,
iron and calcium. (Deb Lindsey/For The Washington Post)

Fun facts: Dragon fruit, believed to be native to Central America, are technically part of the cactus species, yet look like a smaller, softer, pinker pineapple. They are mildly sweet, described by my daughter as a mix of a kiwi and watermelon. They’re ripe when firm but not hard. The pink-fleshed fruits tend to be higher in nutrients and a bit sweeter than the white-fleshed ones. Pitaya trees produce fruit multiple times a year, yet the flower blooms just once a year, and only at night, so it is quite a spectacle.

Nutrition: One dragon fruit provides phytonutrients, antioxidants and flavonoids, B vitamins, 15 percent of the daily recommended vitamin C, iron and calcium.

Ways to serve: Slice lengthwise, then quarter, and peel off and discard the skin. You can eat the black seeds along with the flesh. Chill it, then chop into cubes or shape with a melon baller for a fruit salad. Frozen dragon fruit pieces for smoothies are found in many grocery stores.










Litchi (lychee)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Litchi (lychee)

One half-cup of litchi provides more than 100 percent of the daily recommended
vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins,
potassium and phosphorous. Litchi can be an allergen. (TOBIAS SCHWARZ/AFP/Getty Images)

Fun facts: These fruits, which originated in southern China, have a tough, bumpy skin that is easily peeled to reveal white flesh much like a peeled grape. Litchi fruits have one inedible seed. Litchi trees are high-producing, with one Florida tree yielding a record-breaking 1,200 pounds of fruit in one year.

Nutrition: One half-cup of the fruit provides more than 100 percent of the daily recommended vitamin C, plus fiber, antioxidants, flavonoids, high levels of B vitamins, potassium and phosphorous. Litchi can be an allergen.

Ways to serve: Chop into a salad, or use to flavor drinks such as iced tea.










Kiwano (horned melon)

You’ve seen these uncommon fruits. Here’s what to do with them.

WP 11-26-18 Casey Seldenberg

Kiwano (horned melon)

A cup of kiwano, or horned melon, seen at left, has almost as much
protein as a tablespoon of peanut butter. (Toni L. Sandys/The Washington Post)

Fun facts: When ripe, this spiked fruit, native to Africa, is bright orange on the outside. On the inside, it is slimy green, much like a kiwi — but with a taste more similar to a banana with a hint of cucumber. It appeals to kids because of its alien appearance. To eat, cut it in half and scoop out the middle. The seeds are edible like cucumber seeds, as is the skin. Do not refrigerate.

Nutrition: A cup of kiwano melon has almost as much protein as one tablespoon of peanut butter, plus vitamin C, iron, potassium and lesser amounts of phosphorous, zinc, magnesium, calcium and copper.

Ways to serve: Toss on salads, or blend and add to smoothies, salad dressings and drinks.










Avocados

The potential dangers of avocados and how to avoid them










Thanksgiving

6 light and easy recipes to help you snap out of that Thanksgiving food coma










Latkes

You can never have too many latkes, so here are 5 more recipes for golden brown bliss

The easy way to make the best latkes starts in the freezer aisle










Rum Balls

Rum Balls

1 1/2 cups finely crushed vanilla wafers (from about 50 cookies)
1/4 cup dark rum
1/4 cup honey
2 cups finely ground walnuts
Confectioners' sugar, for dusting

Combine the vanilla wafer crumbs, rum, honey and walnuts in a medium bowl, until thoroughly blended.

Shape into balls about 3/4-inch wide. Dust completely with a light coating of confectioners' sugar. (If you plan to freeze them, do not dust until they are defrosted.) Place in individual candy-size paper cups.

Adapted from a 1970s Bacardi rum recipe booklet.










Tandoori Cauliflower

Tandoori Cauliflower

This fiery dish gets a double dose of tandoori-yogurt marinade, before roasting and after, for extra depth of flavor.

Serve with rice or naan.

4 servings

1 1/4 cups plain Greek yogurt (preferably full-fat)
6 tablespoons extra-virgin olive oil
2 tablespoons sweet paprika
1 teaspoon Spanish smoked paprika (sweet or hot)
1 tablespoon plus 1 teaspoon garam masala
2 teaspoons ground turmeric
1 teaspoon kosher salt, or more as needed
2 teaspoons agave syrup (nectar)
1/4 teaspoon ground cayenne pepper
1 medium (1 to 1 1/2 pounds) cauliflower, cored and divided into florets
Cilantro leaves, for garnish

Preheat the oven to 400 degrees.

Whisk together the yogurt, oil, both the sweet and smoked paprikas, garam masala, turmeric, salt, agave syrup and cayenne in a mixing bowl to form a smooth marinade. Transfer half of it to a small saucepan.

Add the cauliflower to the bowl with the remaining marinade and toss to coat thoroughly, then transfer those florets to a large rimmed baking sheet. Roast (middle rack) for 25 minutes, or until fork-tender.

Start checking at 20 minutes; when the cauliflower is almost done, place the saucepan with the remaining marinade over medium-low heat. Gently cook it until hot, being careful not to let it bubble up or boil. Turn off the heat and cover to keep warm.

Pour the warm marinade over the roasted florets; taste, and season with more salt, as needed.

Serve warm, garnished with cilantro.

Adapted from "Feasts of Veg: Vibrant Vegetarian Recipes for Gatherings," by Nina Olsson (Kyle Books, 2018).










Steaming

The one cooking technique that won’t steer you wrong

In this era of programmable, appliance-specific cooking, it’s easy to overlook one of the most reliable, widely used ways to render food properly: with steam. It is that simple: If you can boil water, you can learn how to steam foods. And that, in turn, will help make you a better cook.

Steaming has long been considered a healthful way to cook. Steamed vegetables retain more of their nutrients and unique flavor, even when different ones are cooked together. No added fats are needed. The chance you’ll overcook ingredients is greatly reduced because of the gentle nature of steam heat — whether it’s fish and seafood, whole eggs, dumplings, custards, rice, fruit or even certain cuts of steak.

Pressure cookers and electric multicookers harness the power of steam, of course. But you can steam foods on the stove top, in a conventional oven and in the microwave, all in fairly short order.

Packet, or en papillote, cookery is basically creating a steamy environment on a small scale. A bain-marie or hot-water bath achieves the same steaming results for foods in ramekins.

Bamboo steamer baskets allow for steaming multiple ingredients with one pot or wok, and they can be lined with parchment paper, cheesecloth and edible leaves.

Professional kitchens use special equipment like perforated pans (available at restaurant supply stores and online), but home cooks can achieve the same results with a strainer, saucepan and lid, as well as a simple bamboo steamer.

The liquid transformed by heat is typically plain water, but when you add aromatics to it such as lemon grass, ginger and citrus, they can infuse steamed foods with wonderful aromas. Beer works, too: In a 2015 recipe for The Post Magazine’s Plate Lab column, chef-restaurateur Victor Albisu chose to steam pork shanks over a citrus-chicken broth-IPA combination instead of braising them. The meat becomes incredibly tender with hours of low-and-slow cooking without falling apart or off the bone as it would when it spends that time submerged in liquid.

Are you ready to give steaming a try? Here’s how to handle some foods for which the method works especially well:

Peas.

Place fresh or frozen ones in a perforated double-boiler type pot or in a fine-mesh strainer set over a few inches of simmering water in a pot. Cover and cook for about two minutes (add about 30 seconds for frozen), until the peas are a brighter shade of green.

Sticky rice.

A glutinous variety of rice or sushi rice typically calls for a long soak and rinsing. Then it takes about 20 minutes of steam heat, in a cheesecloth-lined bamboo steamer over a pot of simmering water. The grains will be lovely and separate.

Frozen rice.

Place in a fine-mesh strainer over a pot of simmering water. Cover and defrost until you can break up the block into individual grains.

Winter squash.

Cut into thick slices or wedges. Place in a shallow glass baking dish with 2 to 4 tablespoons of water. Microwave on HIGH for four to six minutes, checking after the first four minutes, until tender enough to pierce with the tip of a knife.

Small potatoes.

Place 8 ounces of yellow-fleshed potatoes in a glass or other microwave-safe baking dish with a 1/4 cup of water. Cover with a vented glass lid or partially with silicone lid or with vented plastic wrap that does not touch the food. Microwave in five-minute increments until fork-tender.

Scallops.

Line a bamboo steamer with a few layers of wide lettuce leaves. Place the scallops on the leaves, cover and steam for about eight minutes, or until the scallops are just opaque all the way through.

Tenderloin steak.

We had to try this method from Keith Schroeder, author of “Cooking Light Mad Delicious,” and came away impressed. Steaming lean medallions takes about eight minutes and cooks them to an even medium-rare, much as sous-vide can accomplish. But steaming also turns the meat an unappetizing color, so he coats them in a port-wine reduction as soon as they’re done. They look and taste restaurant-quality presentable.

Keep in mind that steam heat is intense, so be sure to open or uncover your just-cooked foods with a protected hand and with the steam directed away from your face.










Turkey Tortilla Skillet

Here’s a chuck-wagon skillet dinner your young cook can master

When you allow tomato paste to cook for a bit in a cleared part of the pan, its flavor deepens. A package of refrigerated corn tortillas almost always has a few that are torn or a little dried out; those are the ones we turn into a crunchy counterpart by toasting them in the oven. And we’re using canned beans, which, when rinsed and drained, should override the need for seasoning with salt.

If you want to bump up the seasoning in this dish, you can sprinkle the tortilla strips — after they’ve been hit with a spray of cooking oil — with smoked paprika or flaky sea salt. The ground turkey could stand to handle a pinch of dried oregano.

Six 6-inch corn tortillas
1 medium white onion
3 cloves garlic
One 15-ounce can red kidney beans
2 tablespoons vegetable oil
3 tablespoons tomato paste
2 tablespoons Sriracha or other hot sauce, plus more for serving
1 pound ground turkey, preferably dark meat
1/2 cup low-sodium chicken or vegetable broth
2 scallions
Sour cream, for serving

Preheat the oven to 400 degrees. Cut the tortillas into 1-inch strips and spread those on a baking sheet. Give them a light coating of cooking oil spray; bake for about 8 minutes, until lightly browned and crisp. Watch closely so they don’t burn.

Meanwhile, cut the onion into small dice. Mince the garlic. Rinse and drain the beans.

Heat the oil in a medium cast-iron skillet over medium heat. Once the oil shimmers, stir in the onion and garlic; cook for 5 or 6 minutes, until softened.

Clear a space at the center of the pan; add the tomato paste and cook for 2 minutes until it’s fragrant and slightly darkened, then stir in the Sriracha or other hot sauce and the ground turkey. Cook until there’s no trace of pink left, then pour in the broth.

Once the mixture is bubbling at the edges, add the drained beans. Cook just until they are warmed through, mashing half the beans with a potato masher, for more texture. (Yep, we’re using an old-school masher in the photo above.) Turn off the heat.

Cut the scallions into thin slices (white and green parts).

Stir the crisped tortilla strips into the skillet mixture, then scatter the scallions on top. Top with small dollops of sour cream and drizzle with more Sriracha or hot sauce. Serve warm.

From deputy Food/recipe editor Bonnie S. Benwick.










Garlic

Why you should roast a head of garlic virtually every time you turn on the oven

Does everyone know about the glorious versatility of roasted garlic? I hope so. But just in case you don't, the next time you've got your oven going for at least the better part of an hour, roast some and you'll see.

Just take a whole head of garlic, cut it in half horizontally, so you get through all the cloves, drizzle each half with olive oil, wrap each in foil, and roast for 45 minutes or so. Let it cool slightly, and then squeeze out the cloves.

Slather some on toast while it's still warm, sprinkle with salt, and devour. Save the rest to whisk into vinaigrette, puree into hummus or other bean dips, add to marinades, stews, soups. There are as many uses as there are cooks.

Roasted garlic adds depth of flavor to the most basic recipes. Take a simple cauliflower soup like the one I spied in "Little Bird Goodness" by Megan May (Penguin Books, 2017). You simmer cauliflower florets in vegetable broth until they're tender, then blend the affair with cashews (for plant-based creaminess) and, yes, a whole head's worth of roasted garlic. What would have surely been pale, bland and boring turns into something with an almost mysterious backdrop of nutty sweetness.

As we head into soup season, it's a trick to remember. If you're like me, you'll appreciate the idea so much that you'll want to make one important amendment to the advice I gave at the top of this column. Don't roast a whole head of garlic. Roast two, at least.

Cauliflower and Roasted Garlic Soup

4 servings (makes about 5 cups)

Adapted from "Little Bird Goodness," by Megan May (Penguin, 2017).

1 head garlic

2 teaspoons extra-virgin olive oil

4 cups Scrappy Vegetable Broth or store-bought, no-salt-added vegetable broth

1 large head cauliflower, cut into small florets (8 cups)

¾ cup raw cashews

½ teaspoon sea salt, or more as needed

½ teaspoon freshly ground black pepper, or more as needed

¼ cup Blanched Basil Oil, for garnish (optional)

Fresh pea shoots, for garnish (optional)

Preheat the oven to 400 degrees.

Discard the loose outer layers of papery peel from the head of garlic, then cut it in half horizontally and drizzle each half with the oil. Wrap each half in a small piece of aluminum foil, place on a small baking sheet and roast (middle rack) until the cloves are very tender and caramel-colored, 40 to 50 minutes.

Unwrap and let cool, then pick or squeeze out each roasted clove and discard the skins.

Combine the broth and the cauliflower in a large saucepan over medium-high heat. Once the liquid comes to a boil, reduce the heat to medium-low, so it's barely bubbling.

Cook until you can easily mash the cauliflower against the side of the pot with a wooden spoon.

Remove from the heat, then add the roasted garlic cloves and ½ cup of the cashews. Chop the remaining 1/4 cup of cashews and reserve for the garnish.

Use an immersion (stick) blender to puree the soup until smooth. It will be fairly thick. (Alternatively, you can puree the soup in batches in a blender, being careful to not fill it more than halfway to avoid splatters.)

Wipe out the saucepan, and return the pureed soup to it, over medium-low heat. Stir in the salt and pepper; cook until the flavors meld, about 15 minutes. Taste, and adjust the seasoning, as needed.

To serve, divide the soup among individual bowls. Top each portion with the chopped cashews, a drizzle of the basil oil and pea shoots, if using.










Caldo of Sweet Potato and Chard

Caldo of Sweet Potato and Chard

This simple, warming Mexican soup has a slight back-of-the-throat spiciness that matches wonderfully with the earthy sweet potatoes and lush chard.

Serve with tortilla chips on the side, if you like.

Tested size: 6 servings; makes about 8 cups

5 cups water
4 dried ancho chile peppers
10 cloves garlic, unpeeled
1 1/4 teaspoons kosher salt, or more as needed
1 teaspoon dried oregano, preferably Mexican
1 medium sweet potato (about 1 pound), scrubbed and chopped into 1/2-inch pieces
1 bunch Swiss chard (about 8 ounces), greens and stems thinly sliced
1 1/2 cups no-salt-added canned pinto beans (from one 15-ounce can), drained and rinsed

Bring the water to a boil in a large pot over medium-high heat, then reduce the heat to medium-low so the liquid is barely bubbling, and cover to keep it warm.

Stem and seed the chilies, reserving the seeds.

Place a large skillet over medium heat, then add the chilies. Cook, turning frequently, until they soften and start to blister, 20 seconds per side.

Transfer them to the pot of water and cook, uncovered, until they become very soft, 6 to 8 minutes.

Remove the pot from the heat and use a slotted spoon to transfer the chilies to a blender or food processor. Reserve all the cooking water.

Put the skillet back over medium heat and toss in the unpeeled garlic cloves. Cook, shaking the pan occasionally, until the cloves are browned in several spots, 4 to 5 minutes. Let cool slightly, then peel them.

Add the peeled garlic cloves to the blender, along with the salt, oregano and about 1/2 cup of the reserved cooking water. Puree until smooth. Taste, and if you'd like it to be spicier, blend in some of the reserved chili pepper seeds, 1 teaspoon at a time, until the puree reaches your desired level of heat (keeping in mind that you are going to dilute it).

Stir the puree into the pot of cooking water; increase the heat to medium-high. Add the sweet potato, chard and beans; once the mixture comes to a boil, reduce the heat to medium-low so the liquid is gently bubbling. Cook (uncovered), stirring occasionally, until the sweet potatoes are just tender, 6 to 10 minutes. Taste, and add salt, as needed.

Serve hot.

Adapted from "Vegan Mexico," by Jason Wyrick (Vegan Heritage Press, 2016).










The Cauliflower

The Cauliflower

Old-school brining seasons this vegetable evenly throughout; if you have the time to commit to this and are looking to take your cauliflower eating to the next level, the results will be worth it.

Chef Matty Matheson creates a range of textures and flavors in his original dish, with a minty salsa verde, ricotta cheese, a celery root broth and fried artichoke chips; we've skipped the chips here.

Make Ahead: The cauliflower needs to be brined in the refrigerator overnight, and then air-dried for 2 or 3 hours. The broth can be made several days in advance.

Tested size: 4 servings

INGREDIENTS

FOR THE CAULIFLOWER

2 cups water
4 tablespoons plus 2 teaspoons kosher salt
1 pound ice cubes
1 large head cauliflower, leaves removed

FOR THE BROTH

4 medium celery root (celeriac), trimmed, peeled and cut in half
4 medium yellow onions (unpeeled), cut in half
Water
Kosher salt

FOR THE SALSA VERDE

1 cup extra-virgin olive oil
Leaves from 10 to 15 stems parsley, coarsely chopped
Leaves from 10 to 15 stems cilantro, coarsely chopped
Leaves from 6 bushy stems basil, coarsely chopped
Leaves from 3 stems tarragon, coarsely chopped
Leaves from 8 stems mint, coarsely chopped
1 medium jalapeño, seeded and finely chopped
1 small shallot, minced
1 clove garlic, minced
Finely grated zest and juice of 1 lemon
Kosher salt
Freshly ground black pepper

FOR ASSEMBLY

1/4 cup whole-milk ricotta cheese

For the cauliflower: Combine the water and salt in a saucepan over high heat. Bring to a boil, then cover and remove from the heat. Let it sit for 10 minutes. Place the ice in a large, deep bowl, then pour in the salt water, stirring until the ice has melted. Cool to room temperature, then add the cauliflower, top side down. Refrigerate overnight, then drain, discarding the brine. Air-dry for 2 to 3 hours. Preheat the oven to 450 degrees. Place the cauliflower on a baking sheet lined with parchment paper; roast (middle rack) for about 10 minutes, or until the exterior is lightly browned and slightly softened, but the inside is still somewhat firm.

For the broth: Preheat the oven to 300 degrees. Place the celery root and onions on a rimmed baking sheet lined with foil; slow-roast for 4 hours, until they look lightly caramelized.

Transfer to a soup pot. Add just enough water to cover, bring to a boil over high heat, then reduce the heat to medium-low and cook for 1 hour, until deeply fragrant and a rich dark color. Strain through a fine-mesh strainer, discarding the solids.Taste, and season with salt, as needed. Keep warm over low heat, or cool, refrigerate and later reheat over medium-low heat just before serving.

For the salsa verde: Stir together the oil, parsley, cilantro, basil, tarragon, mint, jalapeño, shallot, garlic, lemon zest and juice in a medium bowl; the consistency should be pulpy. Season lightly with salt and pepper.

To assemble the dish, pour about 6 tablespoons of the warm broth into each wide, shallow serving bowl. Divide the cauliflower into 4 equal portions, placing one portion in each bowl. Top with equal amounts of the ricotta, then spoon the salsa verde on top. Serve warm.










Tandoori Cauliflower

This dish brings the fire — and the fun — of Indian cooking to roasted cauliflower

Tandoori Cauliflower — see the recipe below.

Technically, I realize, you can’t make tandoori anything without one special piece of equipment — a tandoor. But you can take the same type of marinade — yogurt, with spices such as garam masala, turmeric and cayenne — that Indian restaurants use for tandoori chicken, slather it on cauliflower florets and end up with something spectacular. It’s a simplified version of a popular North Indian street-food dish, tandoori gobi.

I might even say that this is the cauliflower you should make for somebody who doesn’t like, or doesn’t think they like, cauliflower. The marinade, some of which you save to sauce the florets after roasting, is so tangy and fiery that at the very least it will distract them from what’s underneath, and at the most it might make them realize that cauliflower itself is actually pretty neutral-tasting. Harmless, even.

But this is also what you should make for anybody who loves cauliflower, because they are no doubt looking for exciting new ways to experience it. Believe me, this qualifies.

Tandoori Cauliflower

4 servings

Serve with rice or naan.

Adapted from “Feasts of Veg: Vibrant Vegetarian Recipes for Gatherings,” by Nina Olsson (Kyle Books, 2018).

1¼ cups plain Greek yogurt (preferably full-fat, but may use low-fat or nonfat)

6 tablespoons extra-virgin olive oil

2 tablespoons sweet paprika

1 teaspoon Spanish smoked paprika (sweet or hot)

1 tablespoon plus 1 teaspoon garam masala

2 teaspoons ground turmeric

1 teaspoon kosher salt, or more as needed

2 teaspoons agave syrup (nectar)

¼ teaspoon ground cayenne pepper

1 medium (1 to 1½ pounds) cauliflower, cored and divided into florets

Cilantro leaves, for garnish

Preheat the oven to 400 degrees.

Whisk together the yogurt, oil, the sweet and smoked paprikas, garam masala, turmeric, salt, agave syrup and cayenne in a mixing bowl to form a smooth marinade. Transfer half of it to a small saucepan.

Add the cauliflower to the bowl with the remaining marinade and toss to coat thoroughly, then transfer those florets to a large rimmed baking sheet. Roast (middle rack) for 25 minutes or until fork-tender. Start checking at 20 minutes; when the cauliflower is almost done, place the saucepan with the remaining marinade over medium-low heat. Gently cook it until hot, being careful not to let it bubble up or boil. Turn off the heat and cover to keep warm.

Pour the warm marinade over the roasted florets; taste, and season with more salt, as needed.

Serve warm, garnished with cilantro.










Garlic Basics

How best to harness the power of garlic in your everyday cooking

There are probably plenty of small but mighty ingredients hanging out in your kitchen. Cinnamon sticks, dried chile peppers, cardamom and herbs are all proof that size is definitely not proportionate to how much flavor a food has.

Perhaps the MVP of the culinary featherweights is garlic. Easy to buy, easy to store and easy to incorporate into a wide variety of dishes, this little bulb can do it all.

“It’s such a simple way to get a lot of flavor. It’s a simple bulb,” says Kate Winslow, who wrote “Onions Etcetera: The Essential Allium Cookbook” with her husband, Guy Ambrosino. It’s complex, too. When raw, it’s sharp, spicy and pungent. But cooking garlic gives way to sweetness, even caramelization.

Want to make the most out of your garlic? Here is some helpful info and a few clever hacks.

Know what you’re getting

Winslow and Ambrosino write in their book that there are two main subspecies of garlic: Soft-neck, which features large cloves around a center of (annoying) smaller cloves, and hard-neck, which sports larger cloves in a single ring around a woody stalk. You’re most likely to come across hard-neck at the farmers market. Don’t bother with elephant garlic, they advise, which is more closely related to leeks, boasting a mild onion flavor that is not a suitable stand-in for regular garlic.

When choosing garlic, try to find the freshest. The taste gets “funkier” and stronger as it ages, Winslow says. The cloves should be plump and juicy, not wrinkled. Ideally, they won’t have a green sprout running through the middle, but if that’s the only garlic you have, just pop it out with the tip of your knife and move on.

Store garlic in a spot with good air circulation; cool and dark are helpful, too.

Peeling

Ah, peeling garlic. There are plenty of ways to accomplish this somewhat tedious task. Check out the video below to see Food editor Joe Yonan try a bunch of them, including microwaving, skillet toasting and using a silicone roller.

Video on how to peel

But Joe’s favorite method is the good ol’ knife smash. Winslow and Ambrosino agree, as do I. The other methods involve more steps, more equipment and sometimes, more mess. Garlic skin flying everywhere is one downside of shaking all the cloves in a bowl, the couple says. If you have to peel A LOT, as in several heads worth, the microwave or skillet might be worth considering. Otherwise, for everyday garlic tasks, stick with the trusty knife.

“It’s a little fiddly,” Winslow says of peeling. Even so, she advises against pre-peeled (and minced) garlic, the flavor and age of which can be questionable, and which includes preservatives. Best to work your way through a head a week.

Prepping

The general rule of thumb is that the more you break down the garlic, the stronger the flavor will be. So if you want to gently flavor the oil you’re sauteing vegetables in, throw in halved or whole cloves, as Winslow and Ambrosino do. “I use it almost every single time I saute a vegetable,” Ambrosino says. If you want just a whisper of garlic in your mashed potatoes, throw some cloves in as you boil the potatoes (remove or crush and incorporate into the final dish) or steep it in the milk as you warm it.

Minced makes for especially potent flavor. If it’s going into a dish raw and you’re worried about its strength, consider this tip from deputy Food editor and recipes editor Bonnie S. Benwick: Mince the cloves and place in a small microwave-safe bowl with a teaspoon or two of extra-virgin olive oil. Microwave in 10-second increments until fragrant, and the bits have turned slightly golden in color.

If you prefer to have your minced garlic on the smooth side, chop it with a pinch of kosher salt, smearing the two together on your cutting board to form a paste. That’s especially good for something like salad dressing, Winslow says.

Roasting garlic is another versatile option. Winslow and Ambrosino suggest cutting off the top 1/4-inch of two heads to expose the cloves, drizzling them with 2 tablespoons of oil, wrapping in aluminum foil and roasting at 500 degrees for about 40 minutes. The garlic will be very soft, which makes it easy to squeeze cloves out of the papery skins once they have cooled slightly. Incorporate the cloves into butter for a compound butter, or add to mayonnaise for a quasi-aioli. Or just spread directly onto bread. Use them wherever you want mellow, sweet garlic flavor. Roasted garlic has the potential to win over skeptics.

Cooking with it

If you want to start using garlic in more of your everyday cooking, there are a lot of ways you can go. One of the simplest is to rub a raw clove on toasted or broiled bread. “It’s like salt in a way,” Ambrosino says. “It just adds more flavor.” Serve with salad and soup, as well as dips, spreads, bruschetta and tapenade.

Winslow is a fan of adding garlic to marinades, especially for the Cuban pork roast in her book. “It makes such a full-flavored marinade,” she says. As we’ve already covered, garlic is a natural in dressings. It’s also right at home in stir-fries, particularly when mixed with scallions and ginger. (Just keep your eye on it, as once garlic is minced, it can cook and turn fragrant in as little as 30 seconds.)

Ambrosino likes to do a simple pasta with oil, garlic and hot pepper.

That’s only the beginning. “Garlic is definitely our second love behind onions,” Winslow says. “I think it’s an ingredient that should be in every cook’s kitchen.”

“It’s used in cuisines all around the world,” she adds. “It’s really worthwhile getting to know it.”










Toum

Garlic Paste (Toum)

This is one of the more versatile condiments to have on hand. It can outlast the sprouting fresh garlic in your pantry and is at the ready for marinades, dips and sauces and as a spread for any savory sandwich. Its flavor will mellow only slightly over several weeks.

If you have access to a high-powered, commercial-grade food processor, the paste will turn out even fluffier and lighter than if you use a standard food processor.

Make Ahead: The garlic paste can be refrigerated in an airtight container for up to 3 weeks.

Tested size: 4 cups

Scant 2 cups peeled garlic cloves (from about 7 heads)
1/2 teaspoon kosher salt
3 cups soybean or canola oil, or more as needed
1/4 cup fresh lemon juice (from 1 or 2 lemons)
1/3 cup water

Combine the garlic cloves and salt in a food processor. Puree until as smooth as possible, stopping to scrape down the sides of the work bowl as needed.

With the motor running (for the next 4 steps), gradually add 1 1/2 cups of the oil in the thinnest possible stream; do not rush the process or the mixture will separate. Stop to scrape down the bowl.

Gradually add 1/2 cup more of the oil in the same manner; the mixture should begin to set up a bit, with the consistency of creamy cooked grits.

Gradually add the lemon juice. The mixture will become lighter and whiter.

Add 1/2 cup more of the oil in the same gradual fashion as before, then slowly add the water. The mixture will loosen but should not be runny.

Gradually add the remaining 1/2 cup of oil. The resulting garlic paste should be creamy white and fluffy, like beaten egg whites. If not, keep the motor running and add more oil to achieve the right color and consistency.

Transfer to a container with a tight-fitting lid; seal and refrigerate for a few hours before using, and up to 3 weeks

RECIPE SOURCE
From Joseph Chemali, chef-owner of Shemali's Cafe and Market in Northwest Washington.










Onion Basics

Great recipes start with an onion. Here’s how to know which one to use.

Almost any onion will make you cry once you slice it open. So does it really matter which one you grab at the grocery store? You probably think I’m going to tell you, “Yes, absolutely, and if you choose the wrong one, your recipe will be ruined!” That’s only sort of true. They’re more interchangeable than you might think, at least in a good number of situations.

Let’s focus on the supermarket staples of yellow, white and red. Sweet onions — Vidalia, Walla Walla, etc. — are great, but they’re much more perishable and less widely available during a short season. And pearl onions, shallots, scallions and leeks are distinctive enough from their globular cousins to not create substitution confusion.

The big three have a lot in common. They:

Sport the characteristic papery skin that litters the bottom of every single one of your reusable shopping bags.

Contain sulfur-based compounds that, when exposed to air, will at least make your eyes water if not downright weep.

Store well, for at least a few weeks, and up to a month or two, when kept in a cool, dark place with good air circulation. Not the refrigerator. (I’m guilty!)

Follow the same flavor progression of pungent when raw to progressively sweeter as they cook.

For the vast majority of us, the biggest difference may be their color. If you closed your eyes and tasted samples of each, would you be able to tell them apart? I don’t think I could.

Video: How to chop an onion.

Halve lengthwise

Cut the stem off

Peel

Cut lengthwise, but not all the way through

Cut slices from the top

Turn, and cut again.

Still, if you’re going to choose one type of onion to always have on hand, you’re best going with the yellow onion.

According to the National Onion Association (yes, this is a thing! and their Twitter handle is @Onionista!), the yellow onion accounts for about 87 percent of the country’s crop, with red a distant second at 8 percent and white a measly 5 percent.

It’s acceptable raw, ranging from mild to pungent depending on age, and gets mellower as it cooks. Yellow is the ideal variety for caramelizing. When you are sauteing onions to build flavor as a base for your dish (soup, tomato sauce, you name it), the yellow onion is your friend.

That being said, white onions are a totally acceptable substitute for yellow, especially if you’re cooking them.

Based on conventional wisdom, white onions are milder and crisper than yellow, which is why you might want to use them thinly sliced in a salad, chopped in pico de gallo or in other raw preparations. The biggest drawback of white onions is not their flavor, but rather that they don’t last as long in storage.

Red onions are particularly good raw in many of the same places as their white cousins. Red onions work well in salads and guacamole, or on a juicy burger, in part because of their vivid color.

One of my favorite ways to use red onions is pickling them — including red wine vinegar in the brining liquid only enhances the visual pop. I would not, however, recommend adding them to your frittata, as I once did. The onion’s natural chemicals didn’t get along too well with my eggs, which emerged from the oven an unappetizing blue-green-gray color.

So many good meals start with an onion. Even more would be improved by adding one. And now the next time you shed tears, it won’t be because you didn’t know which color to choose.










Delivery, Restaurant

Lee's Garden Chinese Restaurant

210-692-9800

7271 Wurzbach SAT 78240

We deliver $1.50 charge, $12 min. credit card or cash

Drivers appreciate tips

Open 11 am to 10.30 pm

Veggie Delight $6.55 L $8.45 D


Sweet and sour Chicken $6.55 L $8.45 D
Moo Goo Gai Pan $6.55 L $8.45 D
Almond Chicken $6.55 L $8.45 D
Chicken with broccoli $6.55 L $8.45 D
General Tsao's Chicken $6.55 L $8.45 D
Orange Chicken $6.55 L $8.45 D
Chicken with Black Bean Sauce $6.55 L $8.45 D
Hunan Chicken $6.55 L $8.45 D
Pepper Steak $6.80 L $8.70 D
Beef with Broccoli $6.80 L $8.70 D
Beel with Mushrooms $6.80 L $8.70 D
Mongolian Beef $6.80 L $8.70 D
Beef with Vegetables $6.80 L $8.70 D
Sweet and Sour Shrimp $7.05 L $8.95 D
Shrimp with vegetables $7.05 L $8.95 D
Shrimp with broccoli $7.05 L $8.95 D
Triple Delight $7.20 L $9.25 D
[Chicken, Beef, Shrimp]
Two Flavor Combo $8.60 L $10.60 D
[Pick two dishes from above, half and half]
Fried Shrimp [6] $5.65
Fried Wonton [6] $1.85
Cheese Rangoon [8] $4.65
BBQ Spare Rib [4] $6.60
Teriyaki Beef Stick [4] $5.65
Pupu Platter for two $10.60
[Egg Roll, spare ribs, Teriyaki beef sticks
Cheese Rangoon, Fried Shrimp, Chicken Wing]
Hot and Sour Soup $1.75 pt $3.25 qt
Vegetable Soup for two $4.65
Chicken Fried Rice $4.35 pt
Beef Fried Rice $4.35 pt
Veg. Fried Rice $4.35 pt
Shrimp Fried Rice $4.35 pt
Combo Fried Rice
Chicken Egg Foo Young $8.15
Vegetable Egg Foo Young $8.15
Shrimp Egg Foo Young $9.05

Restaurants which will deliver, with cost of delivery

FAVPROTES:

Cappy's Restaurant 4's 210-828-9669
China Stix 4's 210-481-7200
Delicious Garden chinese 4's 210-490-3366
Golden Wok Chinese Restaurant 4s 210-615-8282
Hung Fong Chinese Restaurant $3.99 Delivery · 45-60 min
Kong's Express $3.99 Delivery · 35-50 min
Laguna Cafe [American, Filipino, European] 4's 210-368-9455
The Original Blanco Cafe 4's 210-271-3300
Royal Inn Oriental Cuisine 4's 210-691-0602
Spaghetti Warehouse $4.99 Delivery · 30-45 min
Tai Sun Chinese Restaurant 4's 210-615-8282 [high rating]
Tong's Thai Restaurant 4's 210-829-7345 [Austin Hwy[

Chinese Restaurants with Delivery in San Antonio

Golden Wok Chinese Restaurant
Royal Inn Oriental Cuisine
Wah Kee Chinese Seafood Cuisine
Mencius's Gourmet Hunan INC
Tai Sun Chinese Restaurant [south chinese]
Beijing Restaurant
Paul's Pizza Roma
Many more

The Delivery Ring - High-quality delivery from

Crossroads BBQ
Golden chick
True Tx BBQ
Thai Chili
Firehouse Subs

DoorDash

Wendy's
Chipotle
Cheesecake Factory
Alamo Cafe
Hooters
Freebirds World Burrito
Checo's Mexican
India Palace
Rome's Pizza
Lenny's Sub Shop
Ding How
Yum Wok
Mencius's Hunan
Sea Island
Papouli's Greek Grill
Pho Hung Quang
Mediterranean Turkish Grill
Cooper's Deli
Which Wich
KFC
Alamo Cafe
India Palace
Jerusalem Grill
Jasmine Thai
Firehouse Subs
China King Buffet
Zio's Italian
Blanco BBQ
Dona Tota
Wok On Wheels
Tilo Tex Mexican
Dimassis Mediterannean
Kobe Jap. Steak House
Pasha Mediterranean Grill
Spice Fine Indian Cuisine
Ebi's Kabob Mediterranean
Mama Margies
Cafe Martinez
Starbuck's
Turqoise Grill
Sultan Cafe
Ichiban Steak and Asian Fusion
Naara Cafe Middle East
Schlotsky's
Planet Sub
Ding How
Subway
Thai Lao Orchid
Dallah Mediterranean
Babe's Old Fashioned Burgers
1000 Degrees Pizza Salad
Kai Japanese and Asian
Zoes Kitchen Med.
Milano on Wurzbach
Zorba's Greek
Cedar Mediterranean Grill
IHOP
Beijing Express
Shisha Cafe
Dahlia Thai
Bean Sprout Chinese
Sun Sun Chinese
Red Lobster
Acu' Bistro Bar
Taqueria Jimador
Jack in the Box
Sonic Drive-in
Taco Bell
El Pollo Loco
Royal Cuisine
Taquiria Jalisco
JY Ramen
French Sandwiches
South Garden Chinese
Lucky Noodle Fusion
Golden Dragon Express
Rehoboth Eritrean-Ethiopian
Tao's Thai Hot
Regents Hunan
La Sabrosas de Guanajuato
Little Caesars
Salata
Saritas Restaurant
Las Chiladas
Jasons Deli
Yaya's Thai
China Inn
Naples
Rock San Thai
Azro Afghan
Capparelli's Italian
Demo's Greek
Twin Peaks
Rosario's Mexican
Jim's Restaurant
Manola's Thai & Vietnamese
Baskin-Robbins
Dry Dock Oyster Bar
Martha's Mexican
Koshinoor Indian
Vietnam Gardens
La Madeleine French
Golden Kirin Chinese
La Cocinnita
El Bosque Mexican
Thai Topaz
Nadler's Bakery
La Jalisco
India Oven
Huqqa Lounge Med
Honey Baked Ham
India Oven
Kings Bowl Chinese
MJ China Bistro
Biryana Pot Indian

Bring Me That delivery service

Name - Distance - Minimum Order - Delivery Fee - Notes

Abuela's Mexican Restaurant 1.29 mi $15.00 $0.00

Beijing Express 2.34 mi $12.00 $2.00

Beijing Restaurant - 1.31 mi - $10.00 - $3.00

Blanco BBQ 2.64 mi $10.00 $0.00 Order Processed by a third party site

Dahlia Thai 1.85 mi $10.00 $3.00

Hui's Chinese 1.58 mi $10.00 $0.00

Jason's Deli 3.33 mi $25.00 $5.00

Las Palapas 4.34 mi $10.00 $0.00 Order Processed by a third party site

Lee's Garden 3.07 mi $10.00 $0.00 Order Processed by a third party site

Mencius Hunan 2.01 mi $15.00 $2.00

MJ China Bistro 2.29 mi $15.00 $3.00 Delivery 11:30pm-2:30pm, 4:30pm-9pm

Olive Garden 4.49 mi $10.00 $0.00

Royal Inn Oriental Cuisine 3.05 mi $17.00 $2.00 Cash only

Sandwich De Paris 2.93 mi $20.00 $2.00 CURRENTLY closed

Singapore Chinese and Vietnamese 2.93 mi $15.00 $2.00

Sun Sun Chinese 2.39 mi $10.00 $0.00 Order Processed by a third party site Cocowhip

Taipei Gourmet 1.48 mi $20.00 $4.00

Tao Thai Hot 1.91 mi $10.00 $0.00 Order Processed by a third party site

Thai Hut 3.27 mi $10.00 $0.00

Thai Topaz 2.79 mi $10.00 $0.00

Wok on Wheels 2.92 mi $12.00 $3.00

Yum Wok 1.81 mi $15.00 $0.00

Sweet Yams

210-229-9267

Gluten-free, Southern $$$$ Average price: up to $10

Sweet is a good word for this place. It has all of the #hashtags I look for in takout... #organic, #vegan, #delivery, #fivestar ... I ordered the vegan chili, broccoli and garlic, and the turkey chili. The flavor was on point, the organic ingedients were 4star (I’m not a fan of corn or chicpeas) they could be a bit more hardy for the vegan chili, more alkalizing selections would be preferred. My husband ate the turkey chili and garlic broccoli, we were pleased with the portion, price and flavor of everything. The location reminded me of East Austin, Texas, lots of potential. It is obvious to me that the creator of this place has a heart for health and is full of #passionwithapurpose. May God continue to bless the path for their future growth

I can t imagine a place with better food and vibes. No frills, great food for herbivores and carnivores alike. Vegan & gluten free. Dine-in & delivery. Delicious & friendly.

Great food, excellent service and fast delivery!

I have never met Shannon but she is always super sweet on the phone and they always deliver the food before noon like I need it due to my lunch schedule. The delivery man is super sweet (I feel horrible I have never asked for his name) but he is always punctual. The food is great, the lemon chicken is me and my boyfriend s favorite (the flavor is just on point). The salad dressing is delicious and I love the fact everything is organic. I love that when I forget my lunch I have a go to place that I know I m getting healthy, clean food at a great price. So happy to find this place.

So happy that they do delivery. Excellent chopped salad with fresh crispy vegetables. Sesame Ginger Shrimp delicious! Turkey chili with corn added perfect. I wish I had found this gem of a restaurant earlier in the week.

Yelp SAT

Best Restaurants in San Antonio

10 Things You Should Know About Yelp
Yelp was founded in 2004 to help people find great local businesses like dentists, hair stylists and mechanics.
Yelp had a monthly average of 34 million unique visitors who visited Yelp via the Yelp app and 75 million unique visitors who visited Yelp via mobile web in Q3 2018.*

Yelpers have written more than 171 million reviews by the end of Q3 2018
In addition to reviews, you can use Yelp to find events, lists and to talk with other Yelpers.
Every business owner (or manager) can setup a free account to post photos and message their customers.
Yelp makes money by selling ads to local businesses - you’ll see these clearly labeled "Yelp Ads" around the site.
Paying advertisers can never change or re-order their reviews.

Favor - Use Favor to get anything delivered in under an hour. [used to be Eat Out In

SAT

GrubHub - Find San Antonio restaurants near you and order online for free.

24/7 customer service

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Grubhub is the nation's leading online and mobile food ordering and delivery marketplace dedicated to connecting hungry diners with local takeout restaurants. The company’s online and mobile ordering platforms allow diners to order from more than 95,000 takeout restaurants in over 1,700 U.S. cities and London. The Grubhub portfolio of brands includes Grubhub, Seamless, LevelUp, Tapingo, Eat24, AllMenus and MenuPages.

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Zomato - Delivery Restaurants in San Antonio

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Location
Northwest Side 44
Far West Side 40
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Cost for two
Less than $20 - 133
$20 to $30 - 204
$30 to $50 - 56
$50 +2

Berbere Vending Mobile Kitchen

yelp

Finally after years of waiting, Ethiopian food has arrived in San Antonio! I stopped by the Berbere food truck today for lunch and I was not disappointed! I was greeted with a smile and service was quick. I ordered the 3 veggies plate with the red lentils, green beans, and cabbage. Great vegetarian… -A.K.

I can't tell you how excited I am that San Antonio FINALLY has Ethiopian food! It's the one type of food that I miss most from living in NY & LA. I was greeted with a smile by two friendly gentlemen. I told them how excited I was that they are here and that they should open up an actual restaurant.… -Sofie C.

"My daughter invited Cherinet over to cook a meal and give a lesson on preparing Ethiopian cuisine, which is something I had fallen in love with while living in NYC and Berkeley but is not widely available in central Texas. Next thing I knew, I was asking if he could cater an end-of-semester luncheon for my students at Trinity. It was a hit! The vegetarians LOVED the red lentils with his fresh cheese and the cabbage cooked with tumeric spices. The carnivores RAVED about the spicy beef wat and lamb tibs. Next thing I knew, it had become a Trinity tradition. All of my seminar students now expect an Ethiopian luncheon as payment for putting up with me for fifteen weeks. If that’s their demand for putting up with me, I can guarantee that you will not be disappointed. - Erwin Cook

African Village Ethiopian Restaurant

10918 Wurzbach Rd, San Antonio, TX · (210) 354-7729
Firfir $5.99 ~ scrambled Eggs with sliced red tomatoes, sliced onions, garlic, and romaine lettuce

Ethiopian traditional coffee $1.99

Lunch
Lunch Special (Mon– Thr) 11:30am –2:30pm $8.99
– select three out of six varieties of eateries (veggie and non veggie)

Key Wot $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

Alicha wot $9.99 – Curry Beef Stew cooked with turmeric, onions, ginger and garlic paste, canola oil or butter with exotic spices and topped with sliced green peppers

Tibis $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

111. Tibis (Awazie) $9.99 Cubed tender beef marinated with spicy awaze sauce beef, garilc, olive oil/butter, Jalapeno Spicy or mild, Awazie sauce

112. Zilzil Tibis $9.99 – Roasted beaf, garilc, olive oil/butter, Jalepeno Spicey or mild, red/yellow/green bell

113. Lamb Tibs mild/spicy $12.99 – Red onion, garlic, Jalapenos, olive oil or butter

114. Kitfo (Raw/Semi-roasted) $12.99 -Minched beaf, mimita,cardamom, Ethiopian butter

115. Dulet Kitifo $12 .99 – Red onion,garlic, Jalepenos,olive oil or butter ,chilly

116. Doro wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,black pepper,cardamom, boiled egg, spicy pepper

117. Doro Alicha wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,Turmic, boiled egg, ginger

181. Meat combo $12.99

182. Meat & veggie combo $12.99

Veggie Dishes

118. Misir Wot $6.99 – lentiles,red onions,spicy peppers,cardemom,corn oil

119. Atar kik wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

120. Bozena Shiro Wot $8.99 – Beaf,red onion, garlic, olive oil or butter, shiro-peas powder

122. Gomen Alicha $6.99 – cabbage, carrot, potatoes, yellow onions, ginger, turmic

123. Shiro wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

180. veggie combo $11.99

Alternatives

124. Barilla (pasta and penne) $9.99 ~Tuna fish, sardin or beef or chicken breast, tomato sauce, olive oil, permazin cheese, garlic

Appetizers

125. Regular Salad $4.99 – Lettuce, raw spinach, olive oil, ground black pepper, ground white pepper with German salad dressing

126. Romain Salad $4.99 – Romaine lettuce, sliced better boy tomatoes, red/yellow/green bell, sliced red onions, garlic oil, Italian dressing

127. Tomato Salad $4.99 – Red Tomato, Jalapeno, black/green olive, Red onion

128. Chicken Salad $6.99 –Mixed salad, broccoli, cucumber, sliced roasted chicken breast, parmesan, extra-virgin olive oil with Ethiopian traditional bread

129. Sambuusa $2.99

130. Sambuusa (chicken/beef) $3.99

131. Veggie Soup $4.99 -Yellow split, ginger, onion, curry, with extra-virgin olive oil soup served with traditional Ethiopian bread.

132. Chicken Breast Soup $6.99 – Chicken breast, celery, carrots, onion, tomato sauce soup served with traditional Ethiopian bread.

133. Azifa $3.99 – Dark lentils, fresh tomatoes, red onion, Jalapenos, garlic, olive oil, mustard

Rehoboth Eritrean-Ethiopian Cuisine

1721 Babcock Rd, San Antonio, TX · (210) 263-7002

Serving Breakfast [all day], Lunch & Dinner

Communal Style Eating Served on Injera










Ethiopian Food

Hands-on eats: A deep dive into enjoying Ethiopian food like a pro

(Photos by Deb Lindsey for The Washington Post)

Ethiopia has one of the world’s most singular cuisines, one influenced by foreign ingredients but still wholly its own. It’s a fiery fare that doesn’t require utensils, unlike that of most around the world, and places great importance on bread at the table, a trait shared with France, Italy, Greece, Egypt, India and many other countries. And although meat dishes (even raw ones) play a starring role, so do vegetarian preparations.

Maybe you know some of this already? Maybe you don’t. The point is, America is a country without a border around its appetites: There are as many kinds of cuisines as there are people, and while each of us is probably familiar with the food of our own heritage, and perhaps a few others, as patrons in an increasingly global dining scene, we should strive to understand more. That’s why I’m here to help — with assistance from experts.

Eating with your hands

For those who were raised to use the proper utensil for every course, an Ethiopian restaurant can be an intimidating place. There is no silverware, and sometimes a proprietor may be resistant to cater to Westerners and their love of flatware.

Harry Kloman, a journalism instructor at the University of Pittsburgh who writes extensively about Ethiopian cuisine, remembers when the owner of an Ethiopian restaurant in Milwaukee told him, “They have to ask me three times before I remember to bring it out.”

Utensils are not impossible to find in Ethiopian restaurants or in the home country. The raw beef dish known as tere sega, or kurt, is served with a steak knife, used to slice the slabs of beef round into manageable bites. Back in Ethiopia, the Gurage people of the south-central highlands often use long wooden spoons to eat their kitfo, Kloman notes.

But otherwise, an Ethiopian meal is a feast for the hands, a tactile experience in which a diner tears off a piece of injera flatbread and uses it to scoop up the stews and salads that cover a communal platter (which itself is covered in injera). The bread, in short, doubles as a utensil, which brings us to . . .

A bread unlike any other

Teff is a tiny grain — about the size of a grain of sand — that has been cultivated in Ethiopia for nearly 2,000 years. Back in the home country, injera is made from 100 percent teff flour, but the grain has often been difficult (and expensive) to source in the United States. The Ethiopian government banned the export of teff and teff flour for nearly a decade because foreign sales were causing prices to jump in the country. American farmers have just started to fill the gap.

Even now, with limited exports of teff flour from Ethiopia, the price remains high for the product in America. So injera-makers, such as Meaza Zemedu, owner and chef of Meaza Ethiopian Cuisine in Falls Church, Va., use teff and wheat flour to prepare their flatbreads. It’s a painstaking process that requires Zemedu to ferment the teff batter for three to four days, then combine it with wheat-flour batter before griddling the mixture on a hot mitad grill.

Good injera should be thin, tangy and have a lot of “eyes” — those tiny craters you find in the flatbread, Zemedu says. All-teff injera will be tangier than the hybrid kind found at most Ethiopian restaurants in the United States. At some places, you can order all-teff injera imported from Ethiopia, but it’ll cost you, as much as $2.50 a roll.

Doro wat, the chicken-and-egg stew often dubbed the national dish of Ethi­o­pia

The pivot to chiles

Ethiopian cuisine as we know it didn’t come into existence until the 16th century. Or maybe the 17th or 18th centuries. It’s not exactly clear. What’s clearer is that even though Ethiopian food is known for its sometimes-incendiary spices, when Francisco Alvares visited the land that would become known as Ethiopia, the Portuguese missionary and explorer ran across no chile peppers during his long stay in the 1520s. At least, Alvares never mentioned one in his copious writings on Ethiopia.

The chile pepper “couldn’t have been there at that time, or he certainly would have mentioned it,” says Kloman, the University of Pittsburgh instructor.

Nearly 250 years later, around 1770, Scottish explorer James Bruce arrived in Ethiopia and found plenty of chile peppers. Hot peppers were probably introduced to Ethiopia by Europeans who brought back plants from the New World, Kloman says. The chiles would dial up the heat levels of Ethiopian dishes, which had previously been spiced with black pepper from India and a native plant called cress.

The spice is right

Chile peppers are the prime ingredient in two spice blends that dominate Ethiopian cooking: berbere and mitmita.

Berbere is a complex, brick-red blend in which chile peppers are cut with a fair number of other ingredients, including cinnamon and besobela (known as Ethiopian sacred basil), to tamp down the heat. This milder blend is used in a wide variety of dishes.

Mitmita is a significantly spicier combination, heavy on peppers such as serrano, and reserved for flamethrowing preparations such as kitfo (a mound of ground beef, often served raw, mixed with mitmita and spiced butter) and dullet (in which tripe is sauteed with mitmita and other ingredients).

Few Ethiopian chefs in the United States dehydrate, grind and mix their own spices and peppers for berbere and mitmita. Instead, they will buy pre-made mixes from the mother country or from American producers, such as Workinesh Spice Blends, in Minnesota. But regardless of a blend’s origin, a chef will try to source one to her particular tastes.

“The spice level can vary, depending on the chef,” says Zenebech Dessu, the founder and chef behind Zenebech Restaurant in Washington. “They can make it more spicy.”

Salt is a key factor in determining the quality of a berbere, say Dessu and her son, Michael Demissie, who helps manage the family restaurant. Inferior berbere blends will be cut with too much salt. “Everything is going to be salty,” Demissie says.

A vegetarian combination at Meaza includes spicy lentils,
yellow chickpeas, cabbage, collard greens, tomato salad mixed
with injera and more. Also on the platter are meat dishes doro wot, kitfo and house tibs

Good for vegetarians

Despite Ethiopia’s affection for raw meat, the country has, by necessity, a deep respect for vegetarian and vegan fare. More than 40 percent of the country’s 106 million residents consider themselves Ethiopian Orthodox, a Christian church that observes as many as 250 “fasting” days. During fasting periods, the observant will typically eat only once a day, usually around midday or evening, and the meal will not include meat, fats, eggs or dairy.

“That’s why vegetarian meals are so important,” Kloman says.

Ethiopian cooks have therefore become experts at developing veg dishes with lots of flavor, such as misir wat (in which red lentils are goosed with berbere) and tikel gomen (a dish in which cabbage, carrots and potatoes are elevated with turmeric, ginger and cumin).

So when your vegetarian friends tire of salads cobbled together from an indifferent kitchen at the latest flavor-of-the-month restaurant, take them to a place that knows how to cater to both meatheads and vegheads: an Ethiopian spot.

Berbere Vending Mobile Kitchen

yelp

Finally after years of waiting, Ethiopian food has arrived in San Antonio! I stopped by the Berbere food truck today for lunch and I was not disappointed! I was greeted with a smile and service was quick. I ordered the 3 veggies plate with the red lentils, green beans, and cabbage. Great vegetarian… -A.K.

I can't tell you how excited I am that San Antonio FINALLY has Ethiopian food! It's the one type of food that I miss most from living in NY & LA. I was greeted with a smile by two friendly gentlemen. I told them how excited I was that they are here and that they should open up an actual restaurant.… -Sofie C.

"My daughter invited Cherinet over to cook a meal and give a lesson on preparing Ethiopian cuisine, which is something I had fallen in love with while living in NYC and Berkeley but is not widely available in central Texas. Next thing I knew, I was asking if he could cater an end-of-semester luncheon for my students at Trinity. It was a hit! The vegetarians LOVED the red lentils with his fresh cheese and the cabbage cooked with tumeric spices. The carnivores RAVED about the spicy beef wat and lamb tibs. Next thing I knew, it had become a Trinity tradition. All of my seminar students now expect an Ethiopian luncheon as payment for putting up with me for fifteen weeks. If that’s their demand for putting up with me, I can guarantee that you will not be disappointed. - Erwin Cook

African Village Ethiopian Restaurant

10918 Wurzbach Rd, San Antonio, TX · (210) 354-7729
Firfir $5.99 ~ scrambled Eggs with sliced red tomatoes, sliced onions, garlic, and romaine lettuce

Ethiopian traditional coffee $1.99

Lunch
Lunch Special (Mon– Thr) 11:30am –2:30pm $8.99
– select three out of six varieties of eateries (veggie and non veggie)

Key Wot $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

Alicha wot $9.99 – Curry Beef Stew cooked with turmeric, onions, ginger and garlic paste, canola oil or butter with exotic spices and topped with sliced green peppers

Tibis $9.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

111. Tibis (Awazie) $9.99 Cubed tender beef marinated with spicy awaze sauce beef, garilc, olive oil/butter, Jalapeno Spicy or mild, Awazie sauce

112. Zilzil Tibis $9.99 – Roasted beaf, garilc, olive oil/butter, Jalepeno Spicey or mild, red/yellow/green bell

113. Lamb Tibs mild/spicy $12.99 – Red onion, garlic, Jalapenos, olive oil or butter

114. Kitfo (Raw/Semi-roasted) $12.99 -Minched beaf, mimita,cardamom, Ethiopian butter

115. Dulet Kitifo $12 .99 – Red onion,garlic, Jalepenos,olive oil or butter ,chilly

116. Doro wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,black pepper,cardamom, boiled egg, spicy pepper

117. Doro Alicha wot $11.99 – Chicken leg, red onion,garlic, olive oil or butter,Turmic, boiled egg, ginger

181. Meat combo $12.99

182. Meat & veggie combo $12.99

Veggie Dishes

118. Misir Wot $6.99 – lentiles,red onions,spicy peppers,cardemom,corn oil

119. Atar kik wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

120. Bozena Shiro Wot $8.99 – Beaf,red onion, garlic, olive oil or butter, shiro-peas powder

122. Gomen Alicha $6.99 – cabbage, carrot, potatoes, yellow onions, ginger, turmic

123. Shiro wot $6.99 – Spicy Beef Stew cooked with onion and butter or canola oil with exotic spices

180. veggie combo $11.99

Alternatives

124. Barilla (pasta and penne) $9.99 ~Tuna fish, sardin or beef or chicken breast, tomato sauce, olive oil, permazin cheese, garlic

Appetizers

125. Regular Salad $4.99 – Lettuce, raw spinach, olive oil, ground black pepper, ground white pepper with German salad dressing

126. Romain Salad $4.99 – Romaine lettuce, sliced better boy tomatoes, red/yellow/green bell, sliced red onions, garlic oil, Italian dressing

127. Tomato Salad $4.99 – Red Tomato, Jalapeno, black/green olive, Red onion

128. Chicken Salad $6.99 –Mixed salad, broccoli, cucumber, sliced roasted chicken breast, parmesan, extra-virgin olive oil with Ethiopian traditional bread

129. Sambuusa $2.99

130. Sambuusa (chicken/beef) $3.99

131. Veggie Soup $4.99 -Yellow split, ginger, onion, curry, with extra-virgin olive oil soup served with traditional Ethiopian bread.

132. Chicken Breast Soup $6.99 – Chicken breast, celery, carrots, onion, tomato sauce soup served with traditional Ethiopian bread.

133. Azifa $3.99 – Dark lentils, fresh tomatoes, red onion, Jalapenos, garlic, olive oil, mustard

Rehoboth Eritrean-Ethiopian Cuisine

1721 Babcock Rd, San Antonio, TX · (210) 263-7002

Serving Breakfast [all day], Lunch & Dinner

Communal Style Eating Served on Injera










Take Out Restaurants

Royal Cuisine Restaurant, Indian and Pakistani food

(210) 265-5463
8931 Wurzbach Rd, San Antonio, TX 78240
Open 11 to 9, closed Tuesdays

Sea Island (210) 558-8989 http://www.shrimphouse.com/i-10w/

cost $40 for two people
10303 I 10, San Antonio, TX 78230 open 11am to 9.30 pm Fri/Sat 11-10, Su 11-8.30
on access rd. north at top of hill.
Fried oyster plate [8-10 depending on size], French fries, coleslaw $11.99
Greek Salad 3.99
Shrimp Salad 12.69
Grilled shrimp 4.49
Saturday: 10:45AM – 10:00PM
Sunday: 10:45AM – 8:30PM
Monday – Thursday: 10:45AM – 9:30PM

Mama Margie’s [I10 just north] Open 24 hrs. every day 561-0400

http://mamamargies.com/mexican-restaurants-menu/

Asian Star 561-7688

Chinese take out. http://asianstarsuperbuffet.com/take-out/

South Garden Chinese 210 738-3388

http://southgarden.weebly.com/menu.html do not deliver
3909 Fred. Rd., SAT, 78201
Lunch specials 11-4
Will substitute anything with tofu
3. Sweet & Sour Chicken L. $6.25 D $8.50
4. Lemon Chicken $6.50 $8.95
9. Kung Pao Chicken L. $6.25 D $8.50
16. Pepper Steak $6.95 $9.25
19. Hunan Beef $6.95 $9.25
20. Mongolian Beef $6.95 $9.25
31. Gen. Tso Chicken $7.50 $9.75
A1. Fried Wontons 8 $2.95
L1. Lo Mein w/ veggies $9.25
FR1. Fried rice w/ veggies $7.95










Eat In Favorites

Hacienda Vallarta Mexican Buffet Phone: (210) 509-7500

Phone: (210) 509-7500
3'stars
97 reviews on
Mexican Restaurant·$$
Website: haciendavallarta.com
Address: 7200 Bandera Rd, San Antonio, TX 78238

7200 Bandera Road
San Antonio, Texas 78238
(210) 951-2457
Restaurant & Bakery!

Mondays through Thursdays 10:30am-9pm,
Fridays 10:30am-10pm,
Saturdays 9am-10pm, and
Sundays 9am-9pm

Take Huebner to Eckhert to Bandera. Right. On right.










Snacks

Store-bought isn’t as fine as these homemade snacks and finger foods

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.

Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Marinated olives from the salad bar are nice. This Persian olive dip, with fresh fruity bursts from pomegranate seeds and buttery richness from walnuts, is so much better. Keep it whole, as pictured, or pulse it a few times in a food processor. Serve with crackers or flatbread.

This dish originated in northern Iran near the Caspian Sea, where locals make it with regional herbs. It also works well as a colorful accompaniment on a cheese platter and can be served with thin bread such as lavash, baguette slices or on crackers.

The mixture can be pulsed in a food processor as well.

Make Ahead: The dip should be refrigerated for 1 week before serving.

Where to Buy: Ground angelica has a celery-like flavor, and is available in Middle Eastern markets.

Tested size: 6-8 servings

6 cloves garlic, minced
1/2 cup fresh chopped mint
1/3 cup fresh chopped cilantro
1 1/2 cups walnut halves, chopped
Salt
Freshly ground black pepper
2 teaspoons ground angelica (optional; see headnote)
6 tablespoons pomegranate molasses
1/2 cup extra-virgin olive oil
One 16-ounce jar unflavored, pitted green olives, drained (whole or coarsely chopped)
1/2 cup fresh pomegranate seeds

Combine the garlic, mint, cilantro and chopped walnuts in a mixing bowl. Season lightly with salt, pepper and the angelica, if using. Gradually stir in the pomegranate molasses, then stir in the oil to form a thick paste. Add the olives and pomegranate seeds, stirring gently to incorporate.

Transfer to a jar with a tightfitting lid; seal and refrigerate for 1 week.

Bring to room temperature before serving.

I’ll miss the bonfire, but my Nowruz will taste like home - Iranian Christmas Traditions

Candied Orange Peel

Turns out making your own candied citrus peel is really easy! This recipe turns out soft strips of candied orange peel that you can munch on plain, dip in chocolate or use to decorate baked goods. The same method works with lemon, lime and grapefruit peels, too.

These sparkling sugared strips are a classic garnish for cannoli, but they have plenty of other uses, too. Their texture is somewhat softer than typical candied citrus peel.

Chop them finely and add them to cakes or pastries or dip them in bittersweet chocolate and serve them with espresso for an elegant, light dessert. And don’t limit yourself to oranges; you can peel lemons, limes and grapefruit using the same technique.

Make Ahead: The syrup-cooked peels need to dry for 1 to 2 hours. The candied peels need to dry overnight. Store in a clean, airtight glass container at room temperature for up to 1 month.

Tested size: 2 cups

3 organic navel oranges, preferably with thick peel, rinsed well
1 1/2 cups granulated sugar
2 cups water
About 1/2 cup superfine sugar, for coating

Use a sharp paring knife to slice off the top and bottom of each orange. Score the oranges, making vertical slices at 1-inch intervals and cutting just through the peel and pith but not into the flesh. Pull off the segments of peel and slice them vertically into strips about 1/4 inch wide. (Reserve the flesh for another use.)

Place the strips of peel in a saucepan with water to cover by at least 1 inch. Bring to a boil over medium-high heat, reduce the heat to low, and cook the peels gently for about 45 minutes, until just tender. Drain in a colander set in the sink.

Set a wire cooling rack on a rimmed baking sheet.

Combine the granulated sugar and 2 cups of water in the same saucepan over medium-high heat; bring to a boil, stirring to dissolve the sugar, then reduce the heat to low and add the drained peels. Cook gently, stirring from time to time, for 45 minutes to 1 hour, until the peels are tender and most (but not all) of the syrup has been absorbed. Use a slotted spoon to transfer the peels to the rack, taking care to keep them from touching. Let dry for 1 to 2 hours. (Don’t discard the syrup; store it in a jar in the refrigerator and use it to sweeten brewed tea.)

Spoon about 1/2 cup superfine sugar into a quart-size zip-top bag. Add 3 or 4 strips of peel to the bag and shake to coat with evenly. Place coated strips back on the rack, taking care to keep them separate. Continue until you have coated all the strips. Let dry overnight, turning them once or twice, before serving or storing.

RECIPE SOURCE
Adapted from “Williams-Sonoma The Art of Preserving: Sweet and Savory Recipes to Enjoy Seasonal Produce Year-Round,” by Lisa Atwood, Rebecca Courchesne and Rick Field (Weldon Owen, 2010).










Holiday Vegetable Platter With Herbed Avocado Dip

(Goran Kosanovic for the Washington Post; food styling by Bonnie Benwick/The Washington Post)

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.










Herbed Avocado Dip

(Goran Kosanovic for the Washington Post; food styling by Bonnie Benwick/The Washington Post)

Holiday Vegetable Platter With Herbed Avocado Dip

We could all use more fresh vegetables in our diets, but this time of year especially, anything green and crunchy seems even more necessary. Gather up your favorite vegetables to eat raw or just barely cooked — we went with green beans, red bell peppers and Belgian endives — then dip away into a creamy, herb-forward spread. Feel free to use other herbs in the dip; we couldn’t find fresh tarragon, so we added more parsley and a teaspoon or so of dried tarragon.

Tested size: 12 servings; makes about 3 cups

FOR THE DIP

Flesh of 2 ripe avocados
4 scallions (trimmed), white and green parts, coarsely chopped
1/2 cup lightly packed fresh tarragon
1/2 cup, lightly packed flat-leaf parsley
1/4 cup chopped chives
1 cup plain, low-fat Greek yogurt
2 tablespoons white wine vinegar
1/2 teaspoon salt

FOR THE VEGETABLES

1 pound haricots verts (thin French green beans), trimmed
2 medium red bell peppers, seeded and cut into thin strips
1 pint grape tomatoes
3 large Belgian endives, cored, leaves separated

For the dip: Combine the avocados, scallions, tarragon, parsley, chives, yogurt, vinegar and salt in a food processor; puree until fairly smooth. Transfer to a medium bowl. Unless you’re serving it right away, press plastic wrap directly on the surface (to prevent browning).

For the vegetables: Bring a large pot of water to a boil over high heat. Fill a large bowl with ice water.

Add the haricots verts to the boiling water; cook/blanch for about 1 minute, so they become bright green yet are still crisp. Use a Chinese skimmer or large slotted spoon to transfer them to the ice-water bath; cool, then dry on paper towels.

When ready to serve, place the bowl of dip at the center of a platter. Arrange the haricots verts, red bell peppers, grape tomatoes and endive leaves around it.










Candied Orange Peel

I’ll miss the bonfire, but my Nowruz will taste like home - Iranian Christmas Traditions

Candied Orange Peel

Turns out making your own candied citrus peel is really easy! This recipe turns out soft strips of candied orange peel that you can munch on plain, dip in chocolate or use to decorate baked goods. The same method works with lemon, lime and grapefruit peels, too.

These sparkling sugared strips are a classic garnish for cannoli, but they have plenty of other uses, too. Their texture is somewhat softer than typical candied citrus peel.

Chop them finely and add them to cakes or pastries or dip them in bittersweet chocolate and serve them with espresso for an elegant, light dessert. And don’t limit yourself to oranges; you can peel lemons, limes and grapefruit using the same technique.

Make Ahead: The syrup-cooked peels need to dry for 1 to 2 hours. The candied peels need to dry overnight. Store in a clean, airtight glass container at room temperature for up to 1 month.

Tested size: 2 cups

3 organic navel oranges, preferably with thick peel, rinsed well
1 1/2 cups granulated sugar
2 cups water
About 1/2 cup superfine sugar, for coating

Use a sharp paring knife to slice off the top and bottom of each orange. Score the oranges, making vertical slices at 1-inch intervals and cutting just through the peel and pith but not into the flesh. Pull off the segments of peel and slice them vertically into strips about 1/4 inch wide. (Reserve the flesh for another use.)

Place the strips of peel in a saucepan with water to cover by at least 1 inch. Bring to a boil over medium-high heat, reduce the heat to low, and cook the peels gently for about 45 minutes, until just tender. Drain in a colander set in the sink.

Set a wire cooling rack on a rimmed baking sheet.

Combine the granulated sugar and 2 cups of water in the same saucepan over medium-high heat; bring to a boil, stirring to dissolve the sugar, then reduce the heat to low and add the drained peels. Cook gently, stirring from time to time, for 45 minutes to 1 hour, until the peels are tender and most (but not all) of the syrup has been absorbed. Use a slotted spoon to transfer the peels to the rack, taking care to keep them from touching. Let dry for 1 to 2 hours. (Don’t discard the syrup; store it in a jar in the refrigerator and use it to sweeten brewed tea.)

Spoon about 1/2 cup superfine sugar into a quart-size zip-top bag. Add 3 or 4 strips of peel to the bag and shake to coat with evenly. Place coated strips back on the rack, taking care to keep them separate. Continue until you have coated all the strips. Let dry overnight, turning them once or twice, before serving or storing.

RECIPE SOURCE
Adapted from “Williams-Sonoma The Art of Preserving: Sweet and Savory Recipes to Enjoy Seasonal Produce Year-Round,” by Lisa Atwood, Rebecca Courchesne and Rick Field (Weldon Owen, 2010).










Iranian Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Olive, Pomegranate and Walnut Dip (Zeytoon Parvardeh)

Marinated olives from the salad bar are nice. This Persian olive dip, with fresh fruity bursts from pomegranate seeds and buttery richness from walnuts, is so much better. Keep it whole, as pictured, or pulse it a few times in a food processor. Serve with crackers or flatbread.

This dish originated in northern Iran near the Caspian Sea, where locals make it with regional herbs. It also works well as a colorful accompaniment on a cheese platter and can be served with thin bread such as lavash, baguette slices or on crackers.

The mixture can be pulsed in a food processor as well.

Make Ahead: The dip should be refrigerated for 1 week before serving.

Where to Buy: Ground angelica has a celery-like flavor, and is available in Middle Eastern markets.

Tested size: 6-8 servings

6 cloves garlic, minced
1/2 cup fresh chopped mint
1/3 cup fresh chopped cilantro
1 1/2 cups walnut halves, chopped
Salt
Freshly ground black pepper
2 teaspoons ground angelica (optional; see headnote)
6 tablespoons pomegranate molasses
1/2 cup extra-virgin olive oil
One 16-ounce jar unflavored, pitted green olives, drained (whole or coarsely chopped)
1/2 cup fresh pomegranate seeds

Combine the garlic, mint, cilantro and chopped walnuts in a mixing bowl. Season lightly with salt, pepper and the angelica, if using. Gradually stir in the pomegranate molasses, then stir in the oil to form a thick paste. Add the olives and pomegranate seeds, stirring gently to incorporate.

Transfer to a jar with a tightfitting lid; seal and refrigerate for 1 week.

Bring to room temperature before serving.









Fajitas

Sweet potato and poblano peppers make these sheet-pan fajitas really sizzle

In my Texas upbringing, fajitas were a restaurant thing, not a home-cooking thing. They came out sizzling on cast iron — strips of grilled steak, along with onions and peppers, that we would wrap in flour tortillas with salsa, and maybe cheese, guacamole and/or sour cream, too.

The word “fajitas,” in fact, refers to that steak; it’s a diminutive form of the Spanish word for “belt,” referring to the cut (flank) originally used to prepare the dish. But it long ago became generalized to apply to any version of the dish, most popularly with chicken but also shrimp and even vegetables.

The latter are often mushrooms, with perhaps onions and bell peppers in the background. But the version I made from Jen Hansard’s “Simple Green Meals” (Rodale, 2018) includes sweet potato and poblano chile peppers as partners. It’s a great combination, with the sweet potato adding starchy heft, the poblanos a little vegetal spice and the portobellos their characteristic meaty earthiness. Toss all three in lime juice, oil and spices, roast in a hot oven and try to resist the aroma that will soon fill your kitchen. Distract yourself by making a little spicy avocado crema to go on top.

Try to resist the noise, too. When you pull out the sheet pan, everything is sizzling. Have tortillas ready, please.

3 to 6 servings

The spicy avocado crema takes it over the top, but if you’re short on time, substitute fresh avocado slices and dollops of your favorite sour cream.

FOR THE FAJITAS

2 tablespoons fresh lime juice
2 tablespoons extra-virgin olive oil
1 tablespoon chili powder (may substitute 1 teaspoon each ground ancho chile, ground cumin and Spanish smoked paprika)
1 teaspoon kosher salt, or more as needed
1 small sweet potato (8 ounces), scrubbed well and then cut lengthwise into 1/2-inch-wide strips
4 poblano chile peppers (1 pound), stemmed, seeded and cut lengthwise into 1/2-inch-wide strips
1 yellow onion, thinly sliced
2 portobello mushroom caps (6 to 8 ounces), cut into 1/2-inch-wide strips
Six 8-inch-wide flour tortillas
1/2 cup packed cilantro, chopped
Lime wedges, for serving

FOR THE CREMA

Flesh of 1 ripe avocado
1/4 cup canned coconut milk (full-fat or low-fat)
2 tablespoons fresh lime juice
1/2 serrano chile pepper, seeds and ribs removed
1/4 cup packed cilantro
1/4 teaspoon kosher salt, or more as needed

For the fajitas: Place a large rimmed baking sheet on the middle rack in the oven; preheat to 450 degrees.

Whisk together the lime juice, oil, chili powder and salt in mixing bowl. Add the sweet potato, poblanos, onion and mushrooms, tossing until evenly coated.

Carefully remove the baking sheet from the oven. Working quickly so the pan stays hot, arrange the vegetables on it in an even layer. Roast until the sweet potato is tender and the other vegetables are deeply browned on the edges, 15 to 20 minutes. Taste, and add more salt, as needed.

During the last few minutes of roasting, wrap the stack of flour tortillas in aluminum foil and place in the oven (on a lower or upper rack) to warm them.

While the vegetables are roasting, make the crema: Combine the avocado, coconut milk, lime juice, serrano, cilantro and salt in a food processor and puree until smooth.

Fill the warmed tortillas with the roasted vegetable mixture. Add dollops of the crema and some cilantro to each portion. Serve with the lime wedges.










Eggs Fajita

1 bell papper, julienned
1 onion julienned
3 eggs
Handfull of shrarp cheddar cheese
Coconut oil

Start cocunut oil heating in pan.

Throw in bell pappers and onions and fry until 2/3 done.

Add lots of adobo, eggs and cheese. Scramble.

Eggs soak up the oil.










Olive Oil

The Most (and Least) Fake Extra Virgin Olive Oil Brands

These are the ones from the latest report's tables: The brands that failed to meet the extra virgin olive oil standards, according to this study: Bertolli, Carapelli, Colavita, Star, Pompeian.

The Best and Worst Olive Oil from the Grocery Store

1. Lucini Everyday Extra Virgin Olive Oil

our quest for the finest olive oil brings us to the Andes. Lucini is an Italian company whose product is grown in the foothill of Argentina, creating an olive oil that adds texture and flavor to pretty much anything you put it on, from baby carrots to baguettes. The taste begins herbal, but ends with a present-but-not-overwhelming flavor that evokes a blend of black and green olives. $17.00 for 16.9 ounces

2. California Olive Ranch

California Olive Ranch’s oil has a grassy, faintly fruity flavor that harmonizes well with lighter dishes and is perfect for “California cuisine.” If you’re making a salad dressing, this one’s your go-to, creating a fine topping with just the barest bit of balsamic vinegar or lemon juice and giving a good head start to any marinade. California Olive Ranch recently expanded its olive farming beyond the Golden State through a recently announced partnership with producers in Argentina—hopefully the oil’s distinctive taste will be maintained. $10.99 for 16.9 ounces

Olive Oil Purity Test

the U.S. Pharmacopeial Convention (USP) told ABC news that one of the easiest foods that can be tampered with is olive oil, since it can be diluted with cheaper oils and we as consumers won’t know the difference.

Another commonly altered food was lemon juice, where researchers found as little as 15% and 25% lemon juice in bottles labeled 100% pure lemon juice. YIKES!

Do you drink tea? Coffee? Milk? Juice? Eat honey, syrup or seafood? Make the time to read the full article here. Your jaw will drop too!

The article made me wonder… what if the olive oil we buy is really only 15% olive oil? What if the rest of the jug is filled with the icky “yellow vegetable oil” that we’ve been striving so hard to avoid?

TWO STEP OLIVE OIL PURITY TEST

1. Pour 2-4 tbsp of olive oil into a clean glass jar. Seal the jar.

2. Put the jar in the refrigerator for 24 hours.

3. If the oil solidifies, it’s monounsaturated and is olive oil.

4. If the oil remains a liquid, it is polyunsaturated and is NOT olive oil.

Which Olive Oil to Buy? The Olive Oil Fraud!

Do you know about the ‘Olive Oil Fraud’? Many of us want to use ‘extra virgin olive oil’ for all the wonderful health benefits and taste, but when you go to the trouble of seeking it out and spending the extra money, there is a high chance that it is not virgin at all!

It is one of the many that are part of the ‘Olive Oil Fraud’. A high percentage of the olive oils are not at all what they say on the label. Just because they say it is ‘Extra Virgin Olive Oil’ (EVOO) or even ‘Certified’ does not mean that it actually is. All olive oils are not created equal.

Italy’s extra virgin olive oil fraud scandal!

In America, more than $700 million a year is spent on olive oil, but unfortunately, it is not really olive oil because of olive oil fraud. Most of the olive oils on the market are cut with cheap vegetable oils.

The results from the Consumer Report’s found that only 9 of the 23 olive oils from Italy, Spain, and California tested, and passed as being extra virgin olive oil even though all of them claimed so on the label. AND: “More than half tasted fermented or stale.”

nternational standards for extra virgin olive oil are mostly unenforced. Although the term ‘extra virgin’ is generally understood to denote the highest quality of olive oil, industry representatives report that the current standards are easily met by producers and allow olive oil marketed as ‘extra virgin’ to represent a wide range of qualities. This lack of enforcement has resulted in a long history of fraudulent practices (adulteration and mislabelling) in the olive oil sector.” – United States International Trade Commission

A study at the UC Davis Olive Center found that 69% of the imported EVOO (extra virgin olive oil) sold in California supermarkets did not qualify as extra virgin. Tests indicate that imported EVOO often fails international and USDA standards.

A bottle labeled EVOO may not be olive oil and instead be a seed oil which is made to smell and look like olive oil by adding a few drops of chlorophyll and beta-carotene making it part of the olive oil fraud.

‘Olive Oil Fraud’ oils that failed to meet EVOO standards:

Carapelli
Colavita
Star
Filippo Berio
Mazzola
Mezzetta
Newman’s Own
Safeway
Whole Foods

Which Olive Oils Passed the EVOO Standards?

Bariani Olive Oil is Stone Crushed, Cold Pressed, Decanted, and Unfiltered California Extra Virgin Olive Oil and they are committed to producing an authentic extra virgin olive oil which is raw. Weston Price recommends this oil.

Corto Olive – can sometimes be purchased at Costco.
Cobram Estate – Australia’s most awarded extra virgin olive oil

California Olive Ranch – Award winning olive oil brand. It is in a tinted glass bottle protects oil and is 100% grown and made in California.

Kirkland Organic
Lucero (Ascolano)
McEvoy Ranch Organic
Ottavio – good olive oil but in a plastic bottle.
Omaggio
Whole Foods California 365 – 100% Californian
Olea Estates 100% Extra Virgin Olive Oil – This olive oil is grown on a single family farm in Greece and is great tasting

McEvoy Ranch
Trader Joe’s California Estate
Ellora Extra Virgin Olive Oil is one of the best olive oils.

It is 100% Pure Cretan Extra Virgin Olive Oil of which the origin and authenticity is certified by the EU standards. While meeting the stringent requirements it maintains a focus on environmental consciousness and tradition. When you are ordering it online it comes in many sizes which can make shipping more economical. This is the one I am getting: 2 tins of Ellora Extra Virgin Olive Oil and 2 Ellora EVOO spray bottles saves on shipping to get lots at the same time.

Kasandrinos Organic Extra Virgin Greek Olive Oil
Here is another olive oil I recently discovered that is certified. 100% certified organic, non-GMO extra virgin olive oil from Kasandrinos century-old family orchard. Mechanical cold-pressing within 48 hours locks in the delicious flavor of the olives at peak of ripeness.

Partanna Extra Virgin Olive Oil - winner of Gold Medals at the L.A. County Fair.

6 Tips for Recognizing Real Extra Virgin Olive Oil

  1. Do not buy light olive oil or a blend; it isn’t virgin quality.
  2. When extra virgin olive oil costs less than $10 a litre it may not be real. [1 litre = 33.814 fluid ounces]
  3. Only buy oils in dark bottles, as this protects the oil from oxidation.
  4. Look for a seal from the International Olive Oil Council (IOC)
  5. Look for a harvesting date on the label.
  6. Olive oil can get old and rancid. A simple test for a “good” olive oil is to taste a little on a spoon. Not rancid, real olive oil will have a fruity taste in the front of your mouth and a peppery taste in the back of your mouth.

How to Store Olive Oil

Olive oil will keep well if stored in a sealed container in a cool, dark cupboard for about one year. If unopened, the oil may keep for as long as two years.










Bacon Wrapped Sweet Potato Bites

As if you needed another reason to love bacon. This naturally sweet, savory, and spicy appetizer is deliciously satisfying. Bite-size sweet potatoes wrapped in savory bacon are a simple and delectable finger food that will keep you coming back for more.

SERVES 4-6
TOTAL TIME 1 hour 20 minutes

2 medium organic sweet potatoes, any variety (about 1 1/2 pounds)
2 tablespoons Primal Kitchen Mayo, any flavor
4 tablespoons hot sauce of your choice
3 tablespoons Natural Grocers Brand Organic Maple Syrup
2 (8-ounce) packages uncured bacon

Preheat oven to 350° F.

Peel the sweet potatoes and cut into bite-size pieces (1-1 ½ inches).

In a medium bowl combine the mayo, 3 tablespoons hot sauce, and 2 tablespoons maple syrup. Mix well. Add the sweet potato bites to the mayo mixture and toss to coat all pieces.

Cut the bacon slices in half crosswise. Wrap each sweet potato bite with a half slice of bacon. Use a toothpick to hold the bacon in place if desired.

Place in a 9x13-inch baking dish.

Use a spoon to drizzle the remaining maple syrup and hot sauce over each piece. If you have leftover sweet potato pieces, place them in between the bacon-wrapped sweet potatoes to bake.

Place in the oven and bake for 50 minutes to one hour, or until the bacon is crispy and the sweet potatoes are fork-tender.

Check after baking for 35 minutes; if the bottoms are starting to brown, turn the pieces over for even cooking. If you prefer the bacon crispy, turn on the broiler for the last 2-4 minutes of cook time.

Check every minute and watch closely to avoid burning.

Remove from the heat and let cool. Add extra hot sauce if desired and serve.

Source: Karen Falbo


Early Summer Greens With Garlic Vinaigrette Recipe

Early Summer Greens With Garlic Vinaigrette Recipe

DESCRIPTION
Cool down from the summer heat and boost your garlic intake with this delicious and colorful summer salad. Make it a good4u meal with our Grilled Chicken Thighs and Legs and Cauliflower Cheese.

SERVES 4 - 6
TOTAL TIME 15 minutes

1 large garlic clove, minced
1/2 teaspoon salt
3 tablespoons sherry vinegar
8 tablespoons extra virgin olive oil
1/2 teaspoon Dijon Mustard
1/2 teaspoon raw honey, Natural Grocers
1 5-ounce container baby spring greens mix
3 large leaves rainbow chard, stems removed, or kale
1 cucumber, peeled
1 organic red bell pepper, seeded and thinly sliced
1/4 cup Kalamata olives, pitted and halved

For the Dressing:

On a cutting board, sprinkle half of the salt over the minced garlic, and using the side of a chef’s knife, press the knife into the garlic and salt to mash into a paste. Scoop the garlic paste into a bowl to make the dressing.

Add the remaining salt, vinegar, olive oil, mustard, and honey. Whisk together until emulsified. Taste and add more salt if needed.

For the Salad:

Place the mixed baby greens in a large salad bowl.

Stack the rainbow chard or kale leaves one on top of the other, roll up, and finely cut the leaves, making thin strips. Toss with the baby greens.

Cut the ends off the cucumber, slice it in half lengthwise, remove the seeds, and thinly slice.

Scatter the red pepper over the top of the salad, spread the cucumber slices over the peppers, and top with the olives.

Either plate the salad before adding the dressing or drizzle the dressing over the entire salad and toss before serving.

Source: Karen Falbo










Simple Cabbage and Carrot Sauerkraut Recipe

Simple Cabbage and Carrot Sauerkraut Recipe

DESCRIPTION
Take the intimidation out of fermenting veggies at home with this simple recipe, perfect for beginners! And these tangy, crunchy veggies are a delicious way to get more friendly bacteria--and more veggies--in your diet.

SERVES 1 quart
TOTAL TIME 4 days

9 cups shredded or very finely sliced cabbage and one outer leaf left whole, about 1 medium head

2 teaspoons Natural Grocers Real Brand Orsa Salt

2 cups shredded carrot, about 1 large carrot

Special equipment:

1 large, wide-mouth glass jar (1 or 2 quart size) with a tight fitting lid, washed in hot soapy water and allowed to air dry.

1 (4-ounce) glass jelly jar or glass paperweight that fits into the large jar, washed in hot soapy water and allowed to air dry

Directions:

Place shredded cabbage in a large bowl and sprinkle with salt. Toss and let sit for about 5 minutes.

Add carrot and squeeze and knead together with the cabbage for at least 5 minutes, or until cabbage has soften and released fluid.

Transfer the cabbage mixture into the large jar. Pour any juices from the bowl over the top. Using a potato masher, wooden spoon, or your fist press the cabbage down until it is tightly packed. Place the whole cabbage leaf over the top and pack the mixture down again. The fluid should completely cover the shredded cabbage. Weigh down the large cabbage leaf with the small jar or paperweight. You can fill the small jar with clean rocks or weights to make sure that the level of the liquid is above the level of the shredded cabbage. Wipe the rim of the large jar clean and cover with the lid.

Allow cabbage to ferment at room temperature (60-70° F) for at least 4 days or up to two weeks. Remove the lid once per day to allow the culture to “burp” and release any excess pressure. You may need to press the cabbage down occasionally to force the air bubbles up and out of the cabbage mixture and to ensure the liquid continues to cover the cabbage.

Once fermented, remove the weights and whole cabbage leaf and store in the refrigerator until ready to use. Sauerkraut will keep for up to 6 months.










Nori

V How to make a Raw Vegan Nori Wrap Recipe Video

Nori is cleansing and high in iron

Hard to find raw instead of roasted.

Roasting cooks some of the minerals out of it

Fillings, sauerkraut, nut cheese with herbs and lemon J and sea salt, guacamole, dijon mustard, nutritional yeast, avocados, artichoke hearts, olives, raw mushrooms, with ground or mashed walnuts sprinkled on top, sprouts [one of the highest energy foods on the planet, lettuce, julienned carrots, greens, cheese, humus, or cooked things like veggies, etc.

Tuck and fold, no water needed except on final edge to seal the wrap.

Don't forget to moisten the tips and ends to seal. Delicious sandwich.

Diana Stobo, Naked Diet.

Nori Is My Go-To, Wheat-Free Burrito Wrap

San Francisco may be best known for sourdough, but a few years ago it also became home to a new culinary mash-up: the sushi burrito. A combination of rice and fillings all wrapped — burrito-style — inside a sheet of nori, the sushi burrito is a very welcome solution for wheat-free burrito-lovers, like myself.

How to Make Nori Burritos

Like flour tortillas, when filled with rice, the nori softens and becomes very flexible, allowing you to wrap and roll tightly with no breakage. And despite how thin it is, nori will hold an immense amount of food inside, allowing you to stuff it to the brim.

You can use the nori straight from the package or, with the help of tongs or your fingers, toast them quickly over an open flame from the stove. From there, take warm rice and spread it over about three-quarters of the nori sheet, and then layer your fillings slightly off to one side — spreadable stuff (like avocado or spicy mustard) on the bottom and harder stuff (like jicama or cucumber) on top. Be sure to leave an inch or so of space from the edges.

As for the rolling part, it’s just like wrapping a burrito. First, fold the side edges in, pressing down slightly so it will stay folded. Then, starting with the end closest to the filling, tightly roll the nori sheet over the filling (and itself) until it reaches the other side. I usually do this just with my hands, but you can also use the help of a bamboo mat to make sure you get a tight roll.

Sometimes you’ll find you’ve overstuffed the nori (like in the picture) and its hard to get the ends tucked in (like a burrito), so here’s my trick: plastic wrap. Once the super-stuffed nori burrito is rolled, place it off-center on a large piece of plastic wrap. Use your fingers to tuck and press the nori together on the ends, patching up any holes — thankfully nori gets sticky with warm rice [or any liquid], so this is easy to do. Fold the plastic wrap over it, further assisting the closure.

Then, tightly roll the nori burrito completely in the plastic wrap so its nice and snug. Leave it like this for a few minutes in the fridge or until lunchtime. And when you take it out of the plastic wrap, the ends will now be shut and all the filling will stay inside. If you don’t like plastic wrap, just use foil.










Salad Dressings

Bleu Cheese
Greek Sld Dressings
Lime Dressing
Louie Sld Dressing
Mustard Vinaigrette
Santa Fe Salad


Greek Salad Dressings

EASY GREEK SALAD DRESSING

6 tablespoons extra virgin olive oil.
1/4 cup red wine vinegar.
1 tablespoon fresh lemon juice
. 1 clove garlic, minced.
1 teaspoon dijon mustard.
1 tablespoon fresh chopped oregano (or 1 teaspoon dried)
salt and freshly ground black pepper, to taste.

Homemade Greek salad dressing is so easy to make. My method of choice is adding everything to a mason jar, covering it tightly with a lid and shaking vigorously. There’s no whisking and it emulsifies perfectly!

You can certainly opt to prepare this dressing in a food processor if you’re so inclined. Simply add everything but the oregano, process until emulsified, then stir in the oregano.

Easy Greek Salad Dressing will keep in an air tight container in the refrigerator for up to two weeks. We eat salads a lot so this dressing never lasts longer than that!

CUSTOMIZE EASY GREEK SALAD DRESSING

You can customize this greek salad dressing recipe in a multitude of ways. If you don’t have fresh oregano on hand, use a teaspoon of dried.

If fresh garlic is too much for you, substitute it with a 1/4 teaspoon garlic powder or omit it altogether.

While I prefer my Greek salad dressing with red wine vinegar, balsamic vinegar would be a great substitution as well.

This Easy Greek Salad Dressing is a staple in my kitchen and will take your salads to the next level every time!










LOUIE SALAD DRESSING

HOMEMADE NO MAYO LOUIE SALAD DRESSING

1 cup vegan mayo*
3 tablespoons ketchup
2 tablespoons chopped chives
1 tablespoon coarsely chopped Italian flat-leaf parsley
1 tablespoon fresh lemon juice
1 clove garlic, minced (or 1/4 teaspoon garlic powder)
1 teaspoon Worcestershire sauce
1 teaspoon capers
1/4 teaspoon prepared horseradish
1 tablespoon sweet pickle relish without liquid
salt and freshly ground black pepper, to taste

Add all ingredients except for the pickle relish into the bowl of a food processor. Process until smooth, then taste and adjust the seasoning as necessary.

Pour the dressing into a bowl and stir in the pickle relish. Add up to 1 tablespoon more if desired.

Serve with your favorite salad and enjoy!

RECIPE NOTES:

*My preferred brand of vegan mayo is Vegenaise. I use the soy-free variety, but there are many to choose from including reduced fat.

You can use your favorite ketchup, but I recommend using a natural ketchup that’s low in sugar and doesn’t contain artificial ingredients. I used just enough ketchup in this dressing to give it tomato flavor without making it too sweet.

If you like a spicier dressing, substitute the ketchup with chili sauce or add more horseradish.

If you’re not following a vegan diet, Greek yogurt would be a viable substitute for the vegan mayo.

Leftover dressing will keep in an air tight container in the fridge for 7-10 days. Just stir and enjoy!










SANTA FE CHICKEN SALAD WITH TANGY LIME DRESSING

SANTA FE CHICKEN SALAD WITH TANGY LIME DRESSING

Santa Fe Chicken Salad with Tangy Lime Dressing is a fresh, hearty salad packed with black beans, roasted corn and tortilla strips tossed with a zesty lime dressing! {GF}


This salad has everything I love all in one place. And the clincher? It’s all tossed in a fresh, zesty lime dressing with crunchy tortilla strips over the top.

I chose not to add grated cheese to mine, but you can certainly add cheese if you like.

The main attraction is the chicken breast sprinkled with a generous dose of my Homemade Taco Seasoning and grilled to perfection. The chicken is juicy, flavorful and provides a significant source of protein.

HOMEMADE TACO SEASONING

chili powder
ground cumin
smoked paprika (or regular)
garlic powder
onion powder
dried oregano
cayenne pepper
kosher salt

Toss all the spices in a small bowl and stir to combine. Store in an air tight container in a cool dark place for about 3 months

CUSTOMIZE YOUR HOMEMADE TACO SEASONING

The main reason why I don’t buy pre-made marinades and spice mixes is because they’re too salty. I like to add just enough salt to accent the flavors, but I don’t want my meals to taste salty.

I only add 1 teaspoon of kosher salt to the spice blend because I like more control over the amount of salt in each dish. Salt is such a personal preference, so use your own discretion when adding salt to your taco seasoning.

The level of heat is another way that you can customize your taco seasoning to your liking. Use less or more cayenne pepper depending on the level of spiciness that you desire.

HOW MUCH SEASONING SHOULD I USE?

I use roughly 2 tablespoons per every pound or pound and a half of meat or veggies. Feel free to add more or less depending on your taste!

IS HOMEMADE TACO SEASONING JUST FOR TACOS?

The great thing about this Homemade Taco Seasoning recipe is that it’s for so much more than tacos! Use it in your enchiladas, fajitas, burritos and so much more!

The crowning glory of this salad –besides those crispy tortilla strips! — is the tangy lime dressing. It includes plenty of fresh lime juice, along with maple syrup, fresh cilantro, salt and freshly ground pepper to taste.

I made this dressing extra zest with the juice of two limes. To me, there’s no such thing as too much lime, so feel free to tone it down a notch if it’s too much for you.

FOR THE SALAD:

(2) skinless boneless chicken breasts (about 1 – 1.5 lbs.) seasoned with 2-3 teaspoons of my Homemade Taco Seasoning

4 cups romaine lettuce, chopped

2 green onions, white and green parts, sliced

1 cup cherry tomatoes, halved

½ cup black beans, rinsed and drained (use canned or my Easy Instant Pot Black Beans)

1 large corn cob, husks and silks removed (or about 1 cup of thawed frozen corn)

1 avocado, seeded and diced

Serve with grated cheese, fresh cilantro, lime wedges, and tortilla strips if desired

FOR THE DRESSING:

6 tablespoons extra virgin olive oil
4 tablespoons fresh lime juice
2 teaspoons pure maple syrup (may substitute with honey)
2 teaspoons freshly chopped cilantro
salt and freshly ground black pepper, to taste

Place the lettuce, green onions, cherry tomatoes, black beans, roasted corn, avocado, and cheddar cheese in a large bowl. Toss together gently, and serve on plates. Top with the chicken and tortilla strips.

Place all salad ingredients in a small jar, cover and shake until combined. Drizzle the desired amount of dressing over the salad and toss to coat.

You will more than likely have dressing leftover. Store in an airtight container in the fridge for up to 2 weeks.


BROCCOLI SLAW SALAD WITH CREAMY NO MAYO DRESSING

Broccoli Slaw Salad with Creamy No Mayo Dressing is broccoli florets and broccoli slaw with apple, cranberries and almonds in a creamy no mayo dressing! {GF, DF, V}

I make this Broccoli Slaw Salad with Creamy No Mayo Dressing at least every two weeks. It’s great as a side dish for burgers, grilled or roasted meats, and almost anything you’re serving!

I know a lot of people think of broccoli salad or slaws as more of a warm weather dish, but for me it’s the exact opposite.

This time of year we have more limited seasonal produce options, so I often gravitate to slaws because cabbage and broccoli are in season now.

FOR THE SALAD

(1) 12 ounce package broccoli slaw
1 broccoli crown (2-3 cups bite-sized florets)
1 medium apple, cored and diced
2 green onions, sliced on the bias
1/3 cup dried cranberries
1/3 cup sliced toasted almonds

Place all ingredients except for the almonds in a large bowl. Toss with enough of the 3-Ingredient Creamy No Mayo Coleslaw Dressing to coat (half of the batch is normally enough).

Top the salad with the almonds just before serving and enjoy!

Customize this salad with whatever fruits are in season and sub the almonds with pepitas for nut allergies.

FOR THE DRESSING

3-INGREDIENT CREAMY NO MAYO COLESLAW DRESSING

1 cup Vegenaise*
1/4 cup apple cider vinegar
2 tablespoons pure maple syrup
salt and freshly ground black pepper, to taste

Place all ingredients into a medium bowl and whisk until smooth.

Pour the dressing into an airtight container and store in the fridge for 1-2 weeks.

RECIPE NOTES:

*Vegenaise is a plant-based, healthy alternative to mayo that’s non-GMO, gluten free, and made with heart healthy oils. The original contains soy, but I love the soy-free variety as well. I’m not being compensated to promote this product…I just love it!

If you’re not following a vegan diet, you can certainly substitute the Vegenaise with Greek yogurt or mayo or a combination of both.

This dressing can easily be changed up by adding poppy seeds, curry powder or herbs!


COLESLAW WITH CREAMY CURRY DRESSING

SHAVED BRUSSELS SPROUT SALAD WITH APPLES, BACON, AND HAZELNUTS

BROCCOLI KALE SALAD WITH GREEK YOGURT POPPY SEED DRESSING

MEXICAN CAESAR SALAD WITH CREAMY AVOCADO DRESSING

WINTER FRUIT SALAD WITH COCONUT KEY LIME POPPYSEED DRESSING

ASIAN BLACK RICE SALAD WITH GINGER ORANGE DRESSING

THAI CARROT CUCUMBER NOODLE SALAD WITH PEANUT LIME DRESSING

KALE AND NAPA CABBAGE SALAD WITH GREEK YOGURT DRESSING

VEGETARIAN THAI PEANUT ZUCCHINI NOODLES

VEGETARIAN THAI PEANUT ZUCCHINI NOODLES

Vegetarian Thai Peanut Zucchini Noodles are an easy low carb meal packed with zoodles and veggies in a delicious Thai peanut sauce!

This dish is the low carb version of my One Pot Thai Peanut Veggie Pasta, which is one of my most popular recipes. It’s gotten rave reviews, and I thought that a lightened up take on it would be appreciated.

ONE POT THAI PEANUT VEGGIE PASTA {RECIPE VIDEO}

Now that it’s zucchini season, my spiralizer has been working overtime. Do you own a spiralizer? I love mine, but I’ll admit that sometimes I get lazy and I buy my zucchini noodles at the store. It can get costly over time, so I’m trying to spiralize my own zucchini and other veggies myself.


CUSTOMIZE YOUR VEGETARIANTHAI PEANUT ZUCCHINI NOODLES

There are so many ways that you can customize this meal to make it your own. It’s a perfect “clean out the fridge” meal to help you use up the veggies that you have on hand.

If you want a protein boost, add tofu or animal protein if you’re so inclined.

If carbohydrates aren’t a concern for you, substitute the zucchini noodles with sweet potato or butternut squash, or serve with a grain such as quinoa or rice to make it heartier.

5 tablespoons reduced sodium soy sauce
2 tablespoons creamy peanut butter
2 tablespoons rice wine vinegar
2 tablespoons olive oil
1/2 red onion, sliced thickly along the lines
1 medium carrot, julienned
5 oz shitake mushrooms, stemmed and sliced thin
1 clove garlic
1 tablespoon freshly grated ginger
1 red bell pepper
1 yellow bell pepper
3 zucchini (about 1 1/2 lbs.) spiralized
Juice of 1 lime, plus lime wedges for serving
1 tablespoon freshly chopped cilantro, plus more for serving
1/3 cup chopped roasted salted peanuts

Place the soy sauce, peanut butter and rice wine vinegar in a small bowl and whisk until combined. Set aside.

Heat the olive oil in a large skillet over medium heat. Add the onion, mushroom and carrot and cook 5 minutes or until softened.

Add the garlic and ginger cook for 30 seconds.

Add the bell pepper and zucchini and cook 2 minutes.

Add the sauce and stir till combined. Cover and cook 2 minutes or until zucchini is softened to your desired consistency. Remove from heat and stir in the lime juice and cilantro.

Serve warm topped with chopped peanuts and additional cilantro and lime wedges. Enjoy!










30 minute thursday: one pan chicken enchilada bake

30 minute thursday: one pan chicken enchilada bake

This One Pan Chicken Enchilada Bake is loaded with shredded chicken, hearty rice, and topped with cheesy tortillas. It contains the classic flavor of enchiladas, but in casserole form. Made in one pan and ready in just 30 minutes, you’ll have this simple dish ready to be devoured in no time!

Bottom line, this One Pan Chicken Enchilada Bake is packed with flavor, full of simple ingredients, and made in just one pan. And did I mention that it’s ready in just 30 minutes? Zesty, delicious, and bursting with Mexican flair, you’ll be going back for seconds (and thirds) of this dish.

I used shredded, rotisserie chicken that I found in the deli section of my local grocery store. Of course, you can cook and shred your own chicken (or use ground beef or turkey), but the already-made chicken just makes this meal that much easier.

Simply sauté some garlic and chopped onion in a skillet, add in some diced tomatoes, uncooked rice, and water. Let the mixture cook until the rice is tender, and then stir in the chicken, shredded cheese, and cilantro. And for the finishing touch? Quartered soft tortillas, topped with cheese and then broiled until melted. Easy peasy, right?

In just 30 minutes, this One Pan Chicken Enchilada Bake is oozing with flavor and ready to be devoured. It makes the most delicious weeknight meal and is great for leftovers, too!

2 tablespoons olive oil
1/2 white onion, diced
1 1/2 teaspoons minced garlic
3 tablespoons taco seasoning
1 (10 ounce) can Rotel tomatoes (I used the kind with lime juice and cilantro)
1 cup long-grain, white rice
3 cups water
2 cups shredded, rotisserie chicken
2 cups shredded Southwest (or Mexican) cheese, divided
1/4 cup freshly chopped cilantro
6 flour tortillas, cut into quarters
Sour cream for topping, if desired

Heat olive oil in a large skillet over medium heat.

Add onion and sauté for 2-3 minutes, or until slightly softened. Add in minced garlic and stir to combine.

Add taco seasoning, tomatoes, rice, and water. Stir to combine, then bring to a boil.

Reduce heat to low, cover, and simmer for 15-18 minutes, or until rice is tender. While rice mixture is cooking, preheat oven to medium broil.

Remove mixture from heat and stir in chicken, 1 cup of shredded cheese, and cilantro.

Top mixture with quartered tortillas, and sprinkle remaining cup of shredded cheese on top.

Broil for 3-4 minutes, or until cheese melts.

Remove from oven and top with sour cream and more cilantro, if desired.

Serve immediately. Enjoy!


parmesan basil shrimp and rice

This Parmesan Basil Shrimp and Rice is packed with tender shrimp and fluffy white rice, enveloped with a Parmesan and basil cream sauce. It’s easy to make and ready in less than 20 minutes. If you’re looking for a new dish for dinner, then this is it!

It seems I have trouble creating a dish that does not include Parmesan or garlic.

Do you blame me? I throw garlic in practically everything dish that I cook. And cheese? Well, that’s a necessity, too. If I’m not using mozzarella, most likely I’ll add in some Parmesan. What can I say? It’s the name of my game and I’m not one bit sorry.

From these slow cooker mashed potatoes to those mushroom bites, this fettuccine and that hummus, it’s evident of my love for these two ingredients.

So for today’s recipe, I decided to add in a twist with some Parmesan and basil. Yes, I did still include garlic, but basil took over as the star of the show for today. Along with Parmesan, of course.

1 1/2 cups dry white rice [spiralized veggie]
4 tablespoons unsalted butter
2 teaspoons minced garlic
1 pound shrimp, peeled and deveined
1/2 cup shredded Parmesan cheese
3 tablespoons chopped, fresh basil
Salt and pepper, to taste
1/4 cup Blue Diamond Almond Breeze Almond Milk Original Unsweetened

Prepare rice according to package directions. Set aside.

In a large skillet, melt butter over medium heat.

Add garlic and sauté for 1-2 minutes.

Add shrimp and cook for 3-4 minutes, or until heated through and pink.

Stir in rice and mix well.

Add Parmesan cheese, basil, salt, pepper and Blue Diamond Almond Breeze Almond Milk Original Unsweetened to shrimp. Stir untilrice thickens and becomes creamy.

Remove from heat and garnish with additional basil, if desired.

Serve immediately. Enjoy!


tilapia with roasted vegetable pasta


cilantro lime popcorn shrimp tacos


GRILLED PORTOBELLO MUSHROOM ASPARAGUS FAJITAS {VIDEO}

GRILLED PORTOBELLO MUSHROOM ASPARAGUS FAJITAS ARE FAJITA-SPICED VEGGIES GRILLED TO PERFECTION. SERVE WITH HOMEMADE GUACAMOLE FOR A HEALTHY, VEGETARIAN 30 MINUTE MEAL!


I grill year round, but when it’s cold out I’d rather use the oven to warm up the house! Once the weather heats up, the last thing I want to do is turn on the oven, so I’m almost always using my grill.

I tossed my portobello mushrooms, asparagus, bell peppers, and onions in a fajita spiced-oil and grilled them up for 10-15 minutes until charred and softened.


I could’ve eaten them right off the pan but refrained. They’re even better in a tortilla!

It’s surprising how hearty and satisfying these Grilled Portobello Mushroom Asparagus Fajitas are. The portobello mushrooms alone add some serious bulk to this meal and add a savory, meaty flavor that will keep you from missing the meat.

The asparagus, bell peppers, and onion are the perfect accompaniment to the meaty mushrooms. Squeeze some lime over the veggies, and then comes the fun part…deciding how to top them.

The first time I made these Grilled Portobello Mushroom Asparagus Fajitas, I topped them with sliced avocado and dollop of Greek yogurt. It was amazing too, but topping these fajitas with guacamole is the ultimate.

I’m a firm believer that almost everything is better with guacamole…except maybe chocolate cake.

These Grilled Portobello Mushroom Asparagus Fajitas are healthy, amazingly satisfying, require little prep and clean-up, and take only 30 minutes to make.

Those are all the reasons you need to add them to your Cinco de Mayo menu and make them all summer long.

RECIPE NOTES:

The veggies may be grilled ahead of time and stored in an airtight container in the fridge and reheated before serving. They make great leftovers too!

If you don’t have a grill, roast the veggies on a large rimmed baking sheet in a 375 degree oven for about 15 minutes.

I used soft taco sized whole wheat tortillas here, but use corn tortillas if gluten intolerant.

2 teaspoons chili powder 1 teaspoon ground cumin 1 teaspoon smoked paprika 1/2 teaspoon garlic powder 1/2 teaspoon sea salt 4 tablespoons olive or algae oil 2 large portobello mushrooms, stemmed, gills removed with a spoon, and sliced into 1/2? slices 1 lb. asparagus, tough lower stems removed 1 large red bell pepper, sides removed by cutting from top to bottom 1 large yellow bell pepper, sides removed by cutting from top to bottom 1 red onion, peeled and sliced into 1/2? thick rounds Soft taco sized whole wheat or corn tortillas Serve with 5-Minute Homemade Guacamole, lime wedges, sliced jalapeno, and cilantro!

Preheat the grill to medium.

Place chili powder, cumin, paprika, garlic powder, and salt in a small bowl. Add the olive or algae oil and stir to combine. Toss with the vegetables to coat as well as possible.

Place the vegetables on the preheated grill and cook for 10-15 minutes until the mushrooms have softened and the vegetables are crisp-tender, turning halfway during cooking time. Remove from heat.

Serve with warm tortillas, 5-Minute Guacamole, lime wedges, jalapeno, and cilantro, if desired. Enjoy!


ONE POT TERIYAKI BEEF ZOODLES

ONE POT TERIYAKI BEEF ZOODLES

Teriyaki Beef Zoodles {Zucchini Noodles} is an easy one pan meal perfect for busy weeknights. It can be made lower carb or gluten free with paleo-friendly options. Takes only 30 minutes to make.


And here we go with another zoodles recipe. I just can’t seem to help it though.

I adore zucchini and can have it all year round and I love hearing how many of you guys are including these Teriyaki Chicken Zoodles, Teriyaki Shrimp Noodles, Kung Pao Noodles and Mongolian Beef Zoodles into your healthier meal prep plans.

There are definitely more zoodle recipes on the way but I wish my husband was as enthusiastic about spiralized veggies. He is a big time meat-eater but he actually loved these Teriyaki Beef Zoodles.

It’s an easy meal that comes together in about 30 minutes – perfect for those busy weeknights and a great way to sneak in some extra green

The recipe starts off with some marinated steak, sweet pineapples and spiralized zucchini noodles.

The homemade teriyaki sauce is the same one I use for this Teriyaki Chicken and Teriyaki Shrimp recipe and is super simple to make. I am a huge pineapple fan and always love adding it to teriyaki sauce. It gives it that additional layer of tangy sweetness to the teriyaki sauce

The zoodles are tossed into the pan near the end for no more than 2 minutes. They soften up slightly with a nice bite. You can also serve the zoodles raw as a salad if you’d like with the beef and pineapples over top. Either way, it’s a fun way to get more oodles of zoodles into your life.

MAKE AHEAD-TIPS FOR THIS ONE POT TERIYAKI BEEF ZOODLES

spiralize the zucchini before hand and store in an zip-top freezer bag in the fridge or the freezer

cut pineapples and store in the fridge the day before in an airtight container

make sauce ahead of time and store in an airtight container in the fridge

great for Sunday meal prep or divide into lunch bowls for school or work – I use this lunch container {<–affiliate link}

Evolutionize Healthy Meal Prep Containers - Certified BPA-free - Reusable, Washable, Microwavable Food Containers/Bento Box with Lids (7 Pack, Single Compartment, 28 Ounce) 4s [4.2 out of 5] $9.99 p

FOR THE SAUCE:

1/4 cup low-sodium soy sauce gluten free tamari or coconut aminos for a paleo version
2-3 Tablespoons honey coconut sugar or low calorie sweetener of your choice
3 Tablespoons rice vinegar
2 garlic cloves minced
1/2 teaspoon grated ginger
1 Tablespoon corn starch or use arrowroot powder or tapioca starch for a paleo version
2 Tablespoons water plus more as needed (to thin out sauce)

FOR THE ZOODLES:

8 ounces flank steak sliced against the grain into 1/4-inch thick slices
1 teaspoon sesame oil
salt and black pepper to taste
5-6 medium zucchini cut into noodles using a spiralizer or a vegetable peeler (blotting with a paper towel helps to absorb excess moisture)
3 Tablespoons olive oil divided (coconut oil for paleo)
1 cup pineapple chunks [fresh frozen or canned (drained) - I used fresh - leave out for lower cal option]
red chili flakes optional

OPTIONAL:

Sesame Seeds
Lunch containers for meal prep

FOR THE SAUCE:

Combine all the ingredients (except for the water) for the sauce into a medium bowl

In a separate large bowl, combine steak with salt, pepper, sesame oil and drizzle 1-2 tablespoons of sauce over top. Allow to marinate while you spiralize the zucchini noodles.

Spiralize the zucchini into noodles using a spiralizer or a vegetable peeler.

FOR THE ZOODLES:

Heat 1-2 tablespoons oil in a large skillet on medium-high heat until pan starts to get smoky. Add beef and allow to sear and brown on both sides (about 1 minute). Transfer onto a plate.

Return pan to heat. Heat the remaining oil and add pineapples and cook until softened, around 1 minute. Stir in the beef and sauce, and turn heat to high. Allow sauce to bubble and thicken up. Add reserved water (only as needed) little by little, to thin out the sauce.

*If cooking the zucchini noodles, add into pan and use tongs to toss and coat with sauce. Cook for 1-2 minutes until zucchini is just tender but still firm. Be careful not to overcook.

Serve immediately and garnish with green onions and sesame seeds if desired.

For meal prep - divide evenly into lunch containers. Store in fridge for up to four days.

Video

Recipe Notes

*Be careful not to overcook zucchini noodles - leave them in the pan no more than 1-2 minutes as they continue to soften once they cook.


5-MINUTE HOMEMADE GUACAMOLE

5-MINUTE HOMEMADE GUACAMOLE {VIDEO}

5-MINUTE HOMEMADE GUACAMOLE IS A CHUNKY, FLAVORFUL GUACAMOLE THAT WILL BECOME YOUR NEW GO-TO RECIPE! IT’S GREAT FOR TOPPING TACOS, FAJITAS, OR SERVING WITH CHIPS!


Guacamole is something that I make at least once or twice a week. Most of the time I make this basic full-proof recipe at my husband’s request, or like to change things up my street corn black bean or mango tomatillo versions.

There are a lot of different interpretations of classic guacamole, including using a mortar and pestle to mash the avocado until perfectly smooth. While I’ve eaten it that way too, my favorite way to enjoy it is when it’s rustic and chunky like this.

This 5-Minute Homemade Guacamole is so easy to make and will become your new go-to recipe whether you’re eating it with chips, serving it with tacos or fajitas, or just eating with a spoon.

RECIPE NOTES:

If you like your avocado smooth, simply mash it with a fork until it reaches the desired consistency.

Guacamole is best served immediately to prevent oxidation, but if you’d like to make it a few hours ahead, reserve the avocado pits and nestle them into the guacamole and cover tightly with plastic wrap.

INGREDIENTS:

2 large ripe avocados
Juice of 2 limes
1/4 cup chopped red onion
1 small jalapeno, chopped
1 clove garlic, minced
1 medium tomato, seeded and diced
1/2 teaspoon sea salt, plus more to taste

Halve the avocados and remove the pit. Scoop out the flesh with a spoon and place in a medium bowl. Using a knife, slice the avocado against the sides of the bowl until it’s chunky (or mash with a fork if you prefer).

Add the lime juice, red onion, jalapeno, garlic, tomato, salt, and pepper and stir gently to combine.

Serve with chips or use to top tacos, fajitas, and more!










Avocado Egg Cups


Avocado Egg Cups baked with crispy bacon and bell pepper are a super healthy and easy breakfast to start the day. Best of all, this simple recipe comes together in less than 30 minutes. Low carb, keto and paleo friendly.

2 avocados halved with pit removed
4 medium eggs
salt and pepper to taste
Optional toppings:
2 strips of bacon diced and cooked till crispy (optional)
1/2 red bell pepper finely chopped
1/4 cup spinach chopped

1. Preheat oven to 400 F degrees.

2. Line a baking sheet or baking pan with foil or parchment paper (for easier cleanup).

3. Cut avocados in half and scoop an additional 1-2 tablespoons of the avocado flesh out to create a larger nest for the eggs.

4. Position the avocado halves propped against the baking dish or touching the other avocados snugly to avoid spilling over. You can also place a small ramekin and prop them against the avocados.

5. Gently crack one egg in each avocado half - if needed - save some of the egg whites in another bowl if the avocado well is too small.

6. Bake for 13-18 minutes, or until the whites are set and the egg yolks are cooked to your liking.

13-14 min. - softer yolks
15-16 min. - medium yolks
17-18 min. - hard boiled yolks

7. Top with crispy bacon, chopped red bell pepper, spinach and fresh herbs. Serve immediately.










Breakfast Egg Casserole

Breakfast Egg Casserole – an easy and delicious breakfast bake packed with spinach, zucchini, ham, cheddar, tomatoes and goat cheese. Best of all, low carb and ketofriendly and perfect for weekend brunch.

10 large eggs
2/3 cup heavy cream
Himalayan salt & black pepper to taste
1/2 cup organic spinach
1 small zucchini sliced into rounds
1/3 cup chopped ham
1/3 cup grated cheddar cheese plus more for topping
3 cherry tomatoes sliced in half, vertically
1/4 cup crumbled goat cheese

1. Preheat oven to 350 F degrees.

2. Crack eggs into medium-sized bowl. Add cream and season with salt and pepper. Whisk until well-combined. Stir in spinach, zucchini, ham and cheddar.

3. Spray a 9x13 pan with avocado or coconut oil cooking spray. Pour egg mixture then top with more tomatoes, cheddar and goat cheese.

4. Bake for 30-35 minutes, or until eggs are set and not jiggly. Remove from oven once edges of casserole are golden brown.

5. Allow to cool before cutting and serving.










Grilled Chicken Cobb Salad

Grilled Chicken Cobb Salad has all the classic flavors of the popular favorite with a simple vinaigrette. Made with lettuce, tomatoes, bacon, cucumber, avocado and cheese – perfect for a healthy lunch, dinner or your next summer potluck!

1-2 boneless skinless chicken breasts pounded to even thickness
salt and black pepper to taste
1/2 teaspoon garlic powder
1 tablespoons fresh lemon juice
1 tbsp olive oil
2 avocados peeled pitted and cut into slices or chopped
4 cups mixed green lettuce chopped
3 hard boiled eggs peeled and sliced
6 slices bacon cooked and chopped
1 cup grape or cherry tomatoes halved
1/2 cucumber sliced in rounds or chopped
1/2 cup crumbled feta or blue cheese
For the vinaigrette:
3-4 tbsp apple cider vinegar
2 tbsp sour cream
1/2 tsp garlic powder
3 tbsp extra virgin olive oil or avoc

1. In a resealable zip-top bag, add chicken, salt, pepper and garlic powder and marinate for at least 30 minutes. Drizzle with fresh lemon and olive oil. Grill the chicken:

2. Preheat grill to medium-high heat and cook for 4-5 minutes on each side or until the internal temperature reaches 165 F. Remove the chicken from the grill and tent with foil. Let it rest and cool a bit for about 10 minutes and then slice or chop into bite-sized pieces.

Assemble the salad:

1. Whisk together all the ingredients for the vinaigrette. Drizzle 1 teaspoon over the sliced avocado (to prevent from browning).

2. In a large bowl, add the lettuce, then top with cooked pasta, eggs, avocado, bacon, tomatoes, cucumber and cheese. Drizzle with dressing right before serving.










Skillet Shrimp Fajitas

Skillet Shrimp Fajitas – the perfect easy and healthy one pan meal for busy weeknights. Best of all, bursting with chili lime flavors & served with low carb tortillas. Ready in just 20 minutes and easy to customize with chicken or steak.

SEASONINGS 2 teaspoons chili powder 1 teaspoons cumin 1 teaspoon garlic powder 1 teaspoons smoked paprika 1/2 teaspoon salt or to taste 1/4 teaspoon black pepper or to taste 1 - 1 1/2 pounds medium white shrimp peeled and deveined 4 medium bell peppers seeded and thinly sliced I used red, yellow, orange and green 1 medium red onion thinly sliced 1-2 tablespoons unsalted butter For serving: lime wedges sliced avocado warm tortillas flour or corn FOR LOW CARB: low carb tortillas or cauliflower rice

1. Combine all the ingredients for the fajita seasonings. Reserve 1 1/2 teaspoons for the bell peppers. 2. In a medium bowl, combine 2 tablespoons of olive oil, lime juice and 5 teaspoons of the fajita seasonings. 3. Reserve 1 tablespoon of the marinade for drizzling at the end. Pour remainder of the marinade into a medium bowl with the shrimp. Toss to coat. Allow to marinate while you prepare the vegetables (or covered up in the refrigerator for no longer than 2 hours to avoid the juices breaking down) 4. Slice the the onions and bell peppers. 5. Heat 1 tablespoon olive oil in a 12" skillet over medium high heat. Add the onions and allow to cook for about 5 minutes, or until softened and fragrant. Add the bell peppers and sprinkle with the reserved 1 1/2 teaspoons of fajita seasonings. If you like the peppers with a nice crunch - cook for about 3-5 minutes. And if you like them softer, leave them on for about 3 minutes longer. Transfer and set aside on a plate. 6. Melt butter on the same skillet and add the shrimp. Cook for 2-3 minutes, or until shrimp is opaque and no longer pink. 7. Add the vegetables back to the skillet and toss with remaining marinade and heat until just heated. Remove from heat. 8. Serve hot with warm tortillas, avocado slices and lime wedges


Instant Pot Lemon Chicken with Garlic


This Instant Pot Lemon Chicken with Garlic is the perfect easy low carb / ketofriendly meal for spring. Best of all, this chicken cooks up tender, juicy and full of flavor with instructions for the Instant Pot and stovetop

6-8 boneless chicken thighs skinless or with skin*
sea salt and pepper to taste
1/2 teaspoon garlic powder
1/2 teaspoon smoked paprika
1/2 teaspoon red chili flakes optional or to taste
2 tablespoons olive oil
3 tablespoons butter (swap with olive oil for paleo)
1/2 small onion chopped
4 garlic cloves sliced or minced
1 1/2 tablespoons Italian seasoning
zest of half a lemon
Juice of 1 lemon
1/3 cup homemade or low sodium chicken broth
2 tablespoons heavy cream leave out for paleo
Chopped fresh parsley and lemon slices for garnish if desired

1. Press the Sauté function (Normal setting) on the Instant Pot and add the olive oil to the pot. (I use a 6 Quart Instant Pot DUO) 2. Place chicken in the Instant Pot and sauté on each side for 2-3 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside. 3. Melt butter in Instant Pot and stir in the onions and garlic. Add lemon juice to deglaze pan and cook for 1 minute. Add Italian seasoning, lemon zest and chicken broth. 4. Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEAL. 5. Select the Manual (older models) or Pressure Cook (newer models) button and adjust the timer to 7 minutes. It will take about 5-10 minutes to come to pressure and start counting down. 6. When done, release the pressure after 2 minutes, then remove your Instant Pot lid. 7.Remove chicken from Instant Pot using tongs and set aside on a large serving plate. Stir in heavy cream (if using) into the Instant Pot. If you like your sauce thicker - you can thicken with a cornstarch slurry (if not low carb) or arrowroot starch slurry (or xanthum gum) by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water). Turn Instant Pot to SAUTE and allow sauce to bubble and thicken. Turn off and add chicken back to the Instant Pot to coat with sauce. Sprinkle chicken with chopped parsley and serve hot with your favorite sides. Spoon sauce over chicken and garnish with lemon slices, if desired.


Chocolate Pecan Fat Bombs

Chocolate Pecan Fat Bombs – the perfect easy snack full of healthy fats and protein! Best of all, this recipe is made with only a few ingredients and is gluten-free, paleo, keto, low carb and vegan.

NUT BUTTER LAYER: 3 tablespoons creamy pecan butter or nut butter of your choice (you can use homemade or your favorite brand) 1/2 cup coconut manna butter 1/2 tbsp coconut oil 1/4 tsp MCT oil optional 1-2 drops liquid monk fruit or 1-2 teaspoons powdered erythritol leave out all sweetener if preferred or adjust to taste pinch of Himalayan pink salt optional CHOCOLATE LAYER: 2 tbs coconut manna butter 1/4 cup coconut oil 2 tbsp cacao powder or unsweetened cocoa powder OPTIONAL: 1-2 drops liquid monk fruit 12 pecan halves for garnish, optional

1. Line a 12 cup muffin tin with parchment paper liners or silicone liners. FOR THE NUT BUTTER LAYER: 1. Heat pecan butter, coconut butter & coconut oil over a double boiler (or microwave) and stir until smooth. 2.Remove from heat & stir in MCT oil, sweetener (if using) and salt until smooth. Adjust sweetener according to taste. 3, Divide the nut butter mixture evenly into each muffin cup with a spoon. Tap the pan on the counter to smooth out layer. Freeze for 15 minutes or until firm. FOR THE CHOCOLATE LAYER: 1. Meanwhile, heat coconut butter & coconut oil over a double boiler (or microwave) and stir until smooth. Whisk in cacao powder (& sweetener if using) until smooth. 1. Remove muffin pan from freezer and spoon chocolate layer evenly over each nut butter layer - tap pan on counter to smooth out layer. Place pecan halfs on top (if using). Freeze again for 30 minutes or until firm. Enjoy immediately or store in zip-top bags or airtight container in freezer until ready to enjoy. For a softer texture, remove from freezer and allow to sit at room temperature for 1-2 minutes.


Instant Pot Whole Chicken

Instant Pot Whole Chicken – Rotisserie Style – perfectly tender, juicy, roasted chicken you can make easily at home in about 45 minutes using your Instant Pot pressure cooker. Best of all, includes instructions for thawed, frozen and the oven.

1 3 1/2 - 4 lb whole chicken 3 tablespoons olive oil, divided 2 and 1/2 teaspoons sea salt 1 teaspoon pepper 1 tablespoon dried Greek seasoning 1 teaspoon dried Italian seasoning 2 teaspoons smoked paprika 1 teaspoon garlic powder 1/2 teaspoon onion powder 1 onion, halved optional 2 garlic cloves 1 lemon halved optional 1 cup chicken stock or chicken broth

1. Gently loosen the skin from the chicken breast with your hands lifting and separating the meat. Rub 1 tablespoon of olive oil followed by a third (1/3) of the seasonings under the skin using your hands and fingers. Next, rub another tablespoon of olive oil and the rest of the seasonings over entire chicken and inside body cavity. Optional: place the onion, garlic cloves and lemon inside the cavity of the chicken. This helps to seal in the moisture and add flavor. 2. Press the SAUTE button HIGH. When the word "Hot" appears, swirl in 1 tablespoon olive oil. 3. Place the chicken - breast side down, in pot and sear for 5-7 minutes, or until a golden brown. Using tongs and a spatula, flip chicken over and sear for another 5 minutes, or until brown. 4. Remove chicken and place on a large platter. Place a trivet (the one that came with the Instant Pot or use another) inside the inner pot of the Instant Pot. Pour chicken stock or broth in pot. Place trivet on top of the chicken broth then lay chicken on top of trivet, breast side up. 5. Cover and lock lid. Turn the valve to SEALING. Press the MANUAL or HIGH PRESSURE button and set to 24 minutes if your chicken is four pounds. If it's smaller or larger, calculate how much time it should cook by multiplying the number of pounds by 6 minutes. So, a 3 pound chicken would be 18 minutes and a five pound chicken would be 30. For a FROZEN WHOLE CHICKEN - set to 42 minutes ON HIGH for a 4 lb chicken. Allow the Instant Pot to come to pressure (this may take about 10-15 minutes). 6. Once the 24 minutes is up and the Instant Pot beeps indicating the chicken is done, allow to naturally release for at least 15 minutes and then quick release for any extra pressure. 7. Open lid and transfer chicken to a platter or a large cutting board. Optional: Broil in the oven for 4-5 minutes to crisp up the skin. 8. Let chicken cool for 5-10 minutes. Slice or shred and serve with your favorite sides


No Mayo Avocado Egg Salad

No Mayo Avocado Egg Salad is a healthier twist on the classic favorite and the perfect way to use up your hard boiled eggs. Best of all, it’s super creamy and mayo free

8 hard boiled eggs roughly chopped 2 ripe medium avocados 2 tablespoons Greek yogurt (or sour cream) 1-2 tablespoons Dijon mustard to taste juice of 1/2 lemon sea salt to taste freshly cracked black pepper to taste 1/2 - 1 tablespoon fresh dill chopped, to taste Optional serving suggestions: sliced bread, pita or lettuce wraps kale and cabbage slaw

1. Cover the eggs with very hot tap water in a saucepan. Bring to a boil, turn heat off, cover with lid and remove from heat. Allow to sit for 18 minutes. Uncover and pour out hot water. Run under very cold water and allow to sit for 5-10 minutes until cool. Peel and chop. 2. In a large bowl, mash the avocados using a fork. Add the chopped eggs, yogurt, mustard and lemon juice and mix to combine. Season with salt, black pepper and dill, to taste. 3. Serve immediately at room temperature, or chill and serve cold. 4. Serving suggestions: Enjoy alone, spread between two slices of bread with kale & cabbage slaw for an Avocado Egg Salad Sandwich, add to pita or scoop into lettuce wraps for a low carb keto version.


Life Made Sweeter: 10 Delicious Low Carb and Keto Recipes










Crystalized Ginger

Now Foods Ginger Slices (Crystallized) - 12 oz. (Multi-Pack) (4 pack)

$32.48 p 5s










Oysters

Wild versus Farm-Raised Oysters: Which are better?

In recent years, the word “farmed” has been equated with “unflattering” in the seafood industry, as consumers struggle to determine the best choices for their tables.

Farm-raised fish are pumped full of antibiotics and other chemicals, the headlines blare. Farmed fish are fed ground fishmeal, which further depletes the ocean’s seafood stocks. Parasites and diseases run rampant at densely packed fish farms. These charges are certainly true of some fish (see this National Geographic article on farmed salmon and sea lice),

however there is one ringing counterexample to the argument that farmed seafood is always bad: oysters. So, what makes cultured oysters so much more environmentally friendly and are they truly better than their wild cousins?

There are some major distinctions between the aquaculture of fish versus raising oysters. Unlike fish, oysters don’t need to be fed, and thus do not further deplete wild seafood stocks. Instead, oysters act like a sponge, absorbing and filtering minerals and nutrients from the water around them, no additional help needed.

Oysters do not generate waste or pollute the water, even in densely packed beds. On the contrary, they remove nitrogen from the water and improve water clarity, which benefits other aquatic plants and wildlife. In general, they only grow and flourish in clean conditions, so farmers don’t use added chemicals in production and they have strong incentives to protect the regional watershed.

Wild oysters provide all these benefits too, but pollution of coastal waters means you must be very cautious of the oyster’s harvest location. Some wild oysters are harvested through dredging, which destroys seafloor habitats. Overall, it’s better to leave wild oysters to reproduce and build up oyster beds along our coasts, rather than depleting those populations. For these reasons, Monterey Bay Aquarium’s Seafood Watch rates farmed oysters “green,” but wild oysters “yellow.”

More importantly for discerning palates, some might say farmed oysters taste better.

Wild oysters that grow to adult size have certainly beat the odds (only about one in a million eggs survive), however they have generally led a life of hardship, struggling to reach algae and nutrients from the muddy seafloor bottom.

Farmed oysters, on the other hand, have been stuffed with a steady stream of food since birth, bask in temperature controlled conditions without large fluctuations, and have doting farmers who ensure that they grow strong, beautiful shells. They are bred to grow quickly and are harvested when they are at their peak flavor.

No wonder 95% of the oysters we eat are farm-raised; they’re both more environmentally sustainable and tastier to boot!

Do Canned Oysters Lose Nutrients?

Oysters are a delicacy that can be eaten raw or cooked, often used in soups, stews and fish pies. When you can't obtain fresh oysters, canned oysters can step in. While canned oysters may contain more nutrients than raw oysters, they are also higher in sodium, and their increased nutrients are only available if you consume the canning liquid.

What Are the Benefits of Eating Smoked Oysters?

Oysters [and smoked ones] are high in omega-3 fatty acids, making them a heart-healthy choice.

Bumble Bee Canned Oysters

Bumble Bee® Canned Oysters are available in two varieties: whole and smoked. Bumble Bee® Whole Oysters are steamed, shucked by hand, carefully graded, and packed in the can with water and salt. Bumble Bee® Smoked Oysters follow the same process, but are also smoked for added flavor. Both of our canned oysters are the perfect complement for hors d'oeuvres, snacks, or party food.

We seek to reduce the environmental footprint of our operations, packaging, and supply chain.

We work diligently to preserve our precious aquatic resources through science-based fisheries management and initiatives.

Everything indicates they are farmed oysters.

Shrimp, salmon, mackerel, sardines, clams, crab. Blunswick is another name for Bumble Bee.










Anchovies

Crown Priince: Health and Nutrition Questions

Contact Information:

Crown Prince, Inc.
18581 Railroad Street
City of Industry, CA 91748

(800) 447-2524 phone
(800) 434-7411 fax

sales@crownprince.com

Are your products sustainably caught?
We are proud of our commitment to seek and source sustainably harvested fish certified by third parties. All countries from which we harvest fish have management programs in place to maintain a good harvest level; they want to have fish stocks for future generations just as we do.

Your label reads "Wild Caught - From Managed Fisheries" how can it be both?
With the exception of our Smoked Oysters and Shrimp, all of our products are wild caught. When we reference that the product is from a managed fishery we are not referring to being farm raised but rather harvested in a sustainable manner. Many governments have programs in place that calculate the biomass of fish available in that fishing area and only allow a certain percent of fish/shellfish to be caught during a given fishing season or year. Depending on the fishing area and type of fish/shellfish there are several methods used to determine the biomass. Once determined, the governing body takes the estimated biomass of fish available and allots a percentage that is a food source for other marine life as well as percent that needs to remain to repopulate future fish stocks, etc. and then establishes the amount that can be caught. Crown Prince only lists "from managed fisheries" on labels where there is a governing body controlling the catch. Some fish stocks are not overseen by a governing body and therefore cannot be referred to as "managed." However, Crown Prince does not source product from threatened fish stocks. Be assured that we are seeking Marine Stewardship Council or an equivalent sustainability certification for all our products in the Natural line.

Do your products contain MSG?
Monosodium glutamate is used in Crown Prince and Ocean Prince crab meat, chopped clams and minced clams. There is no MSG present in any Crown Prince Natural product. As always, anyone with food allergies or sensitivities should carefully read all labels.

4 Canned Fish You Should Avoid At All Costs

This story originally appeared on Rodale’s Organic Life in June 2016.

When it comes to seafood, the general consensus is that fresh is best (fresh fish are some of the world's healthiest foods), but for many people, geography and budget often necessitate the purchase of canned seafood. It may surprise some folks, but when it comes to canned fish, shellfish, and other ocean delights, there are actually many healthy and sustainable options available, including oysters, anchovies, and mackerel.

However, things aren't always so cut and dry when it comes to navigating the waters of the canned fish aisle, and there are some products that are best avoided altogether, whether due to environmental concerns and sustainability, toxicity, labor ethics, or all of the above.

Most Canned Tuna

Tuna is perhaps one of the stickiest wickets when it comes to the canned seafood conundrum. In 2015, the environmental watchdog Greenpeace released a buyer's guide for canned tuna, ranking more than a dozen major brands based on sustainability, mercury load, and other key factors. They discovered that “more than 80 percent of the tuna sold in the U.S. comes from unsustainable, destructive sources.”

Many tuna companies use longlines, which contain hundreds of hooks, and can span miles of ocean. This indiscriminate method catches not only the sought-after tuna but also creatures such as sea turtles, marine birds, sharks, and other animals. Additionally, Greenpeace found unethical practices plaguing the processing facilities—with workers being underpaid, forced to work in poor conditions, or at worst, being treated as slave laborers. No matter where your tuna comes from, it all carries a risk of mercury exposure. According to the Washington Post, canned tuna labeled “light” is safest in terms of mercury levels and can be eaten a few times a week, whereas albacore should only be a monthly indulgence.

If you're going to eat tuna, seek out brands where the fish has been ethically sourced and is labeled as “pole caught.” Look for the Marine Stewardship Council's seal of approval as well. A “dolphin safe” label means very little and doesn't necessarily imply that the tuna you're about to eat was caught without bycatch or processed by well-treated workers. Fortunately, as customer demand for better canned tuna amps up, so does the availability of products to fill that niche, and now canned tuna that meets these strict criteria can be found even at large retailers such as Walmart and Kroger.

Some Canned Salmon

There is no denying that salmon is a powerhouse when it comes to the healthiest fish, and while many people find it difficult to afford—or even find—the fresh, wild-caught sockeye we're told to seek out, canned salmon is used in salmon cakes, salads, seafood stews, and pastas.

According to Berkeley Wellness, almost all canned salmon is wild caught, but not all of it is, so a little label reading is in order. If a can indicates that the fish inside is Atlantic salmon, you'll want to pick a different brand. Atlantic salmon are always farmed, as they have been nearly driven to extinction in the wild. Farmed salmon, of course, is a poor choice due to antibiotic use, toxins such as PCBs, and pollution of waterways (where the salmon are kept in vast pens).

You should also try to avoid salmon that has been shipped overseas for processing. If the label tells you your salmon is a “product of Thailand” or some other country, that means the fish was caught in the U.S., shipped across the world, processed, and then shipped back to the states for sale. That's an awful long way for your food to travel, all in the name of cheaper labor.

What To Buy
First, make sure the label indicates that the salmon you're buying is either Alaskan pink salmon, sockeye, or red salmon. All of those terms indicate that your salmon is the wild stuff from North American waters. The Alaskan salmon fishery is one of the most well-managed, safe, and sustainable fisheries in the world, so as long as your salmon is wild-caught, it's almost always an ethical choice on all fronts.

Some Canned Crab

Seachoice.org tells us the number one indicator that the crab you're contemplating might be a poor choice is in its name. If the crab is labeled as “swimmer crab,” “swimming crab,” “blue swimmer crab,” “jumbo lump crab,” or “backfin lump crab,” you'll need to do some further investigation. Most crab under the aforementioned names comes from Asia, where the crab industry and fishing methods are very loosely regulated—if they're regulated at all. Trawl methods and gillnets are often employed, leading to devastating bycatch of other marine creatures, and there are almost no management practices in place to ensure a stable crab population.

What To Buy
North America—particularly the West Coast—has one of the strongest, cleanest, and healthiest crab fisheries on earth. The David Suzuki Foundation urges crab-buyers to seek out trap-caught Dungeness crab from Canada, Washington, California, and Oregon. Fortunately, this delicious crustacean is available in canned versions, and if you can't find it in your local grocery store, you can easily order it online. Chances are, if the label says “Dungeness,” you can be certain you're making the right choice. (Note: Domoic acid levels in crabs have now been deemed safe along the entire West Coast.)

Many Canned Shrimp

Canned shrimp is perhaps even more fraught with ethical, health, and environmental problems than tuna, with farmed shrimp being the absolute worst offender. A recent piece by Mother Jones gives us a litany of reasons to shun anything other than wild-caught shrimp, including the abhorrent treatment of workers in the Asian shrimp trade, the “massive carbon footprint” of shrimp farms, and rampant antibiotic abuse (shrimp are treated with at least eight different drugs to accelerate their growth rates). To put it simply, farmed shrimp is a bad idea, and a lot of the shrimp you buy in cans off the supermarket shelf falls into that category.

What To Buy
Read the fine print, and if you can't figure out what country that can of shrimp came from, choose another option. When in doubt, simply don't buy it. A sure bet is shrimp harvested in the United States, either from the Gulf of Mexico, the West Coast, or Alaska. Most shrimp labeled “salad shrimp” or “tiny pink shrimp” are products of the United States, but the best thing you can do is simply call the company in question or visit their website. If they can't—or won't—tell you the source of their shrimp, move on to a company that will!










Fish, safe choices

Crown Priince: Health and Nutrition Questions

Contact Information:

Crown Prince, Inc.
18581 Railroad Street
City of Industry, CA 91748

(800) 447-2524 phone
(800) 434-7411 fax

sales@crownprince.com

Are your products sustainably caught?
We are proud of our commitment to seek and source sustainably harvested fish certified by third parties. All countries from which we harvest fish have management programs in place to maintain a good harvest level; they want to have fish stocks for future generations just as we do.

Your label reads "Wild Caught - From Managed Fisheries" how can it be both?
With the exception of our Smoked Oysters and Shrimp, all of our products are wild caught. When we reference that the product is from a managed fishery we are not referring to being farm raised but rather harvested in a sustainable manner. Many governments have programs in place that calculate the biomass of fish available in that fishing area and only allow a certain percent of fish/shellfish to be caught during a given fishing season or year. Depending on the fishing area and type of fish/shellfish there are several methods used to determine the biomass. Once determined, the governing body takes the estimated biomass of fish available and allots a percentage that is a food source for other marine life as well as percent that needs to remain to repopulate future fish stocks, etc. and then establishes the amount that can be caught. Crown Prince only lists "from managed fisheries" on labels where there is a governing body controlling the catch. Some fish stocks are not overseen by a governing body and therefore cannot be referred to as "managed." However, Crown Prince does not source product from threatened fish stocks. Be assured that we are seeking Marine Stewardship Council or an equivalent sustainability certification for all our products in the Natural line.

Do your products contain MSG?
Monosodium glutamate is used in Crown Prince and Ocean Prince crab meat, chopped clams and minced clams. There is no MSG present in any Crown Prince Natural product. As always, anyone with food allergies or sensitivities should carefully read all labels.

4 Canned Fish You Should Avoid At All Costs

This story originally appeared on Rodale’s Organic Life in June 2016.

When it comes to seafood, the general consensus is that fresh is best (fresh fish are some of the world's healthiest foods), but for many people, geography and budget often necessitate the purchase of canned seafood. It may surprise some folks, but when it comes to canned fish, shellfish, and other ocean delights, there are actually many healthy and sustainable options available, including oysters, anchovies, and mackerel.

However, things aren't always so cut and dry when it comes to navigating the waters of the canned fish aisle, and there are some products that are best avoided altogether, whether due to environmental concerns and sustainability, toxicity, labor ethics, or all of the above.

Most Canned Tuna

Tuna is perhaps one of the stickiest wickets when it comes to the canned seafood conundrum. In 2015, the environmental watchdog Greenpeace released a buyer's guide for canned tuna, ranking more than a dozen major brands based on sustainability, mercury load, and other key factors. They discovered that “more than 80 percent of the tuna sold in the U.S. comes from unsustainable, destructive sources.”

Many tuna companies use longlines, which contain hundreds of hooks, and can span miles of ocean. This indiscriminate method catches not only the sought-after tuna but also creatures such as sea turtles, marine birds, sharks, and other animals. Additionally, Greenpeace found unethical practices plaguing the processing facilities—with workers being underpaid, forced to work in poor conditions, or at worst, being treated as slave laborers. No matter where your tuna comes from, it all carries a risk of mercury exposure. According to the Washington Post, canned tuna labeled “light” is safest in terms of mercury levels and can be eaten a few times a week, whereas albacore should only be a monthly indulgence.

If you're going to eat tuna, seek out brands where the fish has been ethically sourced and is labeled as “pole caught.” Look for the Marine Stewardship Council's seal of approval as well. A “dolphin safe” label means very little and doesn't necessarily imply that the tuna you're about to eat was caught without bycatch or processed by well-treated workers. Fortunately, as customer demand for better canned tuna amps up, so does the availability of products to fill that niche, and now canned tuna that meets these strict criteria can be found even at large retailers such as Walmart and Kroger.

Some Canned Salmon

There is no denying that salmon is a powerhouse when it comes to the healthiest fish, and while many people find it difficult to afford—or even find—the fresh, wild-caught sockeye we're told to seek out, canned salmon is used in salmon cakes, salads, seafood stews, and pastas.

According to Berkeley Wellness, almost all canned salmon is wild caught, but not all of it is, so a little label reading is in order. If a can indicates that the fish inside is Atlantic salmon, you'll want to pick a different brand. Atlantic salmon are always farmed, as they have been nearly driven to extinction in the wild. Farmed salmon, of course, is a poor choice due to antibiotic use, toxins such as PCBs, and pollution of waterways (where the salmon are kept in vast pens).

You should also try to avoid salmon that has been shipped overseas for processing. If the label tells you your salmon is a “product of Thailand” or some other country, that means the fish was caught in the U.S., shipped across the world, processed, and then shipped back to the states for sale. That's an awful long way for your food to travel, all in the name of cheaper labor.

What To Buy
First, make sure the label indicates that the salmon you're buying is either Alaskan pink salmon, sockeye, or red salmon. All of those terms indicate that your salmon is the wild stuff from North American waters. The Alaskan salmon fishery is one of the most well-managed, safe, and sustainable fisheries in the world, so as long as your salmon is wild-caught, it's almost always an ethical choice on all fronts.

Some Canned Crab

Seachoice.org tells us the number one indicator that the crab you're contemplating might be a poor choice is in its name. If the crab is labeled as “swimmer crab,” “swimming crab,” “blue swimmer crab,” “jumbo lump crab,” or “backfin lump crab,” you'll need to do some further investigation. Most crab under the aforementioned names comes from Asia, where the crab industry and fishing methods are very loosely regulated—if they're regulated at all. Trawl methods and gillnets are often employed, leading to devastating bycatch of other marine creatures, and there are almost no management practices in place to ensure a stable crab population.

What To Buy
North America—particularly the West Coast—has one of the strongest, cleanest, and healthiest crab fisheries on earth. The David Suzuki Foundation urges crab-buyers to seek out trap-caught Dungeness crab from Canada, Washington, California, and Oregon. Fortunately, this delicious crustacean is available in canned versions, and if you can't find it in your local grocery store, you can easily order it online. Chances are, if the label says “Dungeness,” you can be certain you're making the right choice. (Note: Domoic acid levels in crabs have now been deemed safe along the entire West Coast.)

Many Canned Shrimp

Canned shrimp is perhaps even more fraught with ethical, health, and environmental problems than tuna, with farmed shrimp being the absolute worst offender. A recent piece by Mother Jones gives us a litany of reasons to shun anything other than wild-caught shrimp, including the abhorrent treatment of workers in the Asian shrimp trade, the “massive carbon footprint” of shrimp farms, and rampant antibiotic abuse (shrimp are treated with at least eight different drugs to accelerate their growth rates). To put it simply, farmed shrimp is a bad idea, and a lot of the shrimp you buy in cans off the supermarket shelf falls into that category.

What To Buy
Read the fine print, and if you can't figure out what country that can of shrimp came from, choose another option. When in doubt, simply don't buy it. A sure bet is shrimp harvested in the United States, either from the Gulf of Mexico, the West Coast, or Alaska. Most shrimp labeled “salad shrimp” or “tiny pink shrimp” are products of the United States, but the best thing you can do is simply call the company in question or visit their website. If they can't—or won't—tell you the source of their shrimp, move on to a company that will!










Curry Health Benefits

GMI: Study Reveals Curry's Amazing Artery-Opening Properties, 2-12-19

© 2-12-19 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://www.greenmedinfo.com/greenmed/newsletter.

Written By: Sayer Ji, Founder

Did you know that a single culinary serving of spices in the form of curry can dilate your arteries, preventing the cardiovascular harms associated with eating common foods?

While spices are thought of mainly as culinary agents for the aesthetical enhancement of the flavor of food, they are also powerful medicinal agents, and in certain respects may actually mitigate the harms of things we like to eat that may not be as good for us as their pleasurable tastes and textures would have us believe.

A study published in Nutrition Journal titled, "A single consumption of curry improved postprandial endothelial function in healthy male subjects: a randomized, controlled crossover trial," brought home exactly this point. Moreover, it reveals that certain culinary formulas, sometimes handed down through countless generations, may have indispensable value for our health. Interestingly, we find this concept echoed in the word recipe itself, whose first recorded use in Mid 16-century French literally means "medical prescription."

A curry is essentially a blend of various spices used as a sauce in dishes, and in the case of this study's tested formula, a traditional Japanese combination was used containing the following 8 herbs: Clove, coriander, cumin, garlic, ginger, onion, red pepper, turmeric. [Note: click the hyperlinks of the preceding 8 herbs to view the extensive database of healing properties we have amassed on each one] Interesting, Japanese curry was actually introduced to Japan by the British during the Meiji period (1868–1912) when India was still under colonial rule, making it a "Western" influence there, even though it ultimately originated in the Indian subcontinent and Southeast Asia.

In the study, researchers tested 14 healthy male subjects with an average age of 45 years, who were given either a single serving of curry meal or spice-free control meal (180 g of curry or control and 200 g of cooked rice; approximately 500 kcal in total). Researchers then tested what happened to the blood vessels of subjects before and consuming either meal.

Based on post-meal measurements of the ability of blood to pass through the blood vessels (postprandial flow-mediated vasodilation (FMD)) and other parameters, clearly the consumption of curry increased the blood flow through the blood vessels (increased FMD), whereas the consumption of the curry-free control meal resulted in a decrease in blood flow (decreased FMD). More specifically, the results were reported as follows:

"The consumption of the control meal decreased FMD from 5.8?±?2.4% to 5.1?±?2.3% (P?=?0.039). On the other hand, the consumption of the curry meal increased FMD from 5.2?±?2.5% to 6.6?±?2.0% (P?=?0.001), and the postprandial FMD after the curry meal was higher than that after the control meal (P?=?0.002). Presence of spices in the curry did not alter significantly the systemic and forearm hemodynamics, or any biochemical parameters including oxidative stress markers measured."

The researchers concluded that curry prevented the negative effects of the meal upon post-meal "endothelial function," that is, it prevented the inner lining (endothelium) of the blood vessels from contracting and inhibiting the normal flow of blood throughout the cardiovascular system. They surmised that the antioxidant activity of the spices likely are responsible for the observed positive outcomes, possibly through blunting the post-meal increases in blood sugar and/or oxidative stress. They summarized their findings:

"Curry consumption ameliorates postprandial endothelial dysfunction and may be beneficial for preventing cardiovascular events. Lifestyle-related diseases such as atherosclerosis and diabetes mellitus have become serious health problems in the modern world. Curry may be helpful in the fight against those lifestyle-related diseases."

The reason why this finding is highly relevant to concerns about cardiovascular function is because atherosclerosis -- the so-called "hardening of the arteries" -- takes decades to develop within the system, often completely without symptoms, and one of the characteristic predisposing features of this pathological process is endothelial dysfunction, often starting with the inability of the blood vessels to fully relax when confronted with any number of stressors - dietary incompatibilities (e.g. wheat) and deficiencies (e.g. magnesium), environmental (e.g. smoking), infectious (e.g. periodontal pathogens), and psychological (e.g. stress) -- and resultant damage incurred by them. You can see a more extensive list of nutritional approaches to keeping your arteries healthy here.

Imagine what would happen if we could address endothelial dysfunction decades before it progresses into atherosclerosis? Since heart disease is the #1 killer worldwide, adding certain medicinal spices to the diet could perhaps help to neutralize the cardiotoxic and highly lethal disease vector which is the standard Western diet. We've reported, previously, on how something so simple as adding fresh avocado to a traditional American hamburger completely ameliorates the artery-contracting properties of this typical meal. It is amazing when you consider all of the edible things now studied which are capable of ameliorating endothelial dysfunction. You can peruse the Endothelial Dysfunction page on GreenMedInfo.com's healing substances database and find over 90 substances that may help with this goal.

Consider, also, that some of the spices in curry, such as turmeric, and which features almost universally in all the different cultural variations, have themselves been studied individually to have powerful cardiovascular benefits. Turmeric extract, for instance, was found to confer health benefits to the cardiovascular system as powerful as exercise. Garlic has been found to clear the arteries of plaque and to have blood-pressure lowering properties in hypertensive patients about as potent as pharmaceutical drugs. You can learn more by looking at the over 1,000 studies we have indexed on the therapeutic potential of dozens of culinary herbs and spices here.

The beauty, however, is that culinary combinations of herbs often require lower doses than are typically used in the context of traditional herbal medicine. In fact, recent research on the spice rosemary known by poets and herbalists for centuries to be "for remembrance," shows that lower culinary doses are much more effective than larger 'pharmacologic' doses for boosting cognition. Less can be more, and with the possibility of synergistic combinations, even lower amounts are needed to obtain a beneficial effect, especially when the purpose is to prevent disease, rather than just treat it after the fact with an aggressive 'emergency care' model typical of allopathic approaches. Also, for those who do not like "spicy food," consider drinking spices like turmeric by preparing beverage called "Turmeric Milk."

Check out this DIY recipe here.

Video: Turmeric Golden Milk Recipe

Also, consider that the quality of the spices you consume may make all the difference to your health. It is a underreported fact that many of the spices available on the shelf in the U.S. today are irradiated with massive doses of gamma radiation, in a process euphemistically called "cold-pasteurization." Read my article on the topic, "The Invisible Nuclear Threat Within Non-Organic Food," to learn more. Suffice it to say, unless it is certified organic, or wild-harvested, it may actually be harmful to your health.

The Invisible Nuclear Threat Within Non-Organic Food

Finally, another useful culinary hack you can employ to reduce white rice's potential toxicity is to cook it with coconut. It will significantly reduce both the caloric content and blood-sugar elevating properties of the dish if you do so. Learn more by reading: Coconut Oil May Reduce White Rice Calories 50-60%.


Bleu Cheese Dressing

Sprinkle bleu chesse over salad
Poor olive oil over salad


Mustard Vinaigrette

3 tablespoons walnut oil or extra-virgin olive oil
1 tablespoon white wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper

Whisk together the oil, vinegar, mustard, salt and pepper in a small bowl to form an emulsified dressing.


Send comments to co@dadbyrn.com, Colby Glass, PhDc, MLIS, MAc, Professor Emeritus