Smoothies are a great way to boost your nutritional intake.  By using fresh or frozen whole fruit the benefits of the fruit are maintained in the smoothie.  If juice is all that’s available to work with the pure unsweetened with pulp are the best to use.  Adding a boost or two to your smoothie moves it to a very functional beverage – adding a scoop or two of protein allows it to become a meal replacement.

Vitamin E

is known to lower risk of coronary heart disease in men [1], decreased risk for Alzheimer’s disease (AD) in advanced age, suggesting that vitamin E may help prevent cognitive deterioration in elderly people [2], decrease the risk of developing cancer – research is finding evidence that vitamin E may protect against prostate and colorectal cancer, improves glucose control and protects blood vessels and nerves from free-radical damage, and may even reverse damage to nerves caused by diabetes and protect against diabetic cataracts and atherosclerosis. [3] Vitamin E may reduce risk of motor neurone disease  -  Long-term use of vitamin E supplements may be associated with a reduced risk of the motor neurone disease ALS, according to new research.   Vitamin E supplements may reduce lung disease risk: Cornell study  -  Daily supplementation with vitamin E may reduce the risk of chronic obstructive pulmonary disease (COPD) by about 10 per cent in women over 45, says a study from Cornell University.

Omega3′s

decrese the risk of developing cancer – reducing tumor development in breast and prostate cancer, reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis [4], Omega-3 Fatty Acid Intake Linked With Reduced Risk of Age-Related Macular Degeneration in Women [5],   reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, depression, attention deficit hyperactivity disorder (ADHD), joint pain and other rheumatoid problems, as well as certain skin ailments. Some research has even shown that omega-3s can boost the immune system and help protect us from an array of illnesses including Alzheimer’s disease.

Life’s Drive-Thrus

It’s sometimes hard to remember to stop and take those vitamin pills.  Especially when we don’t see immediate results or any results. The studies above prove that over the long term boosting our nutrition does indeed have benefits.  A healthy lifestyle choosing whole foods versus processed foods aides in these long term benefits.  Realistically we know not every day of our life do we make the “right” choices.  Functional Smoothies and Frappes are a great way to boost those vitamins and minerals when life hands us drive thrus. 

1. New England Journal of Medicine Volume 328:1450-1456 May 20, 1993

2. Science Daily High Blood Levels of Vitamin E Reduces Risk of Alzheimer’s, Swedish Study Finds  http://www.sciencedaily.com/releases/2010/07/100707102439.htm

3. Vitamin E Reduces Risk of Diabetic and Cardiovascular Complications  Tuesday, April 5, 2011 by Dr. Julian Whitaker

http://blog.drwhitaker.com/blog/your-definitive-guide-to-wellness-medicine/vitamin-e-reduces-risk-of-diabetic-and-cardiovascular-complications

4.  http://www.umm.edu/altmed/articles/omega-3-000316.htm#ixzz1kbfjMCZi

5. ScienceDaily (Mar. 14, 2011)

Can food bring calm to our lives? 

Can it bring enlightenment?

The school of bread and soup?

I think that school is the one my grandmother and her friends graduated from.

Soup is often considered a great witches cauldron – a brew for health that feeds the soul.

Bread is said to represent the body of Christ but for many it’s the time to be with one self – meditate – while kneading, it’s the learning of patience while rising, the sharing of self while serving.

No matter where you grew up or what culture or religion shaped your life they all seem to have a commonality towards Moms and Grandmas stirring a pot of soup.

The weather has turned chilly, the wind is whistling past, the rain gave way for a few hours to winter sun.  It’s time to warm the house and one’s soul.

Baking homemade bread to be truly simple. Just put flour, water, leaven and salt together and stir.

The smell of baking bread cannot be matched by any other I’ve ever found.  Add to it the smells of a kitchen rich in flavors from garlic, to butter, cabbage, chicken, potatoes and more.

To inspire the baker in us all my favorite site is Mother Earth News.  Discovered in the early 70′s I’ve lived through it’s pages for years.

Healthy No-knead Bread Recipes

Homemade Bread: Truly Easy and Delicious

Soup and Bread Are A Satisfying Pair

The Warmth of Soup

A chop here and stir there and suddenly the

My Grandmother and her friends talked and thought as they worked.  The vegetables were often gathered versus bought and often more than a single garden supplied the bounty.  The chopping got harder and louder as the passion of the conversation flew.  The gossip of life and the stories of the neighborhood were gathered and shared.  The same homes hosted the wakes and celebrated lives passing through food.

MatchaGT is nature’s natural source of energy and antioxidants. Used for centuries in Japanese tea ceremonies, Matcha provides a powerful pick-me-up plus antioxidants and other health benefits to keep the body, mind and spirit in perfect balance.  A great drink to sit and share your stories over.

Nutrition is a choice.

In today’s society of fast foods it is very easy if not too easy to make unhealthy choices.  For these products to survive the desired shelf life they are infused with chemicals and preservatives. This makes them high in calories and low in nutritional value.

“While research continues, moderation remains important. Many beverages and other processed foods made with high-fructose corn syrup and other sweeteners are high in calories and low in nutritional value. Regularly including these products in your diet has the potential to promote obesity — which, in turn, promotes conditions such as type 2 diabetes, high blood pressure and coronary artery disease.”  Mayo Clinic

Small changes in daily diet can make heartfelt changes in ones health.

Over the last 2 years over 700 advocacy groups with the backing of numerous nutritionists and professional chefs have been working to make changes to the US school lunch program.  These dedicated health focused advocates have worked on changes to the actual program as well as on creating school gardens and educational programs to increase parental awareness and knowledge.    A vocal supporter Jamie Oliver has begun to bring this to our local medias attention.  I find this very intriguing since Mr. Oliver lives in England.  More on Mr Oliver’s views and focus

Healthy Choices

Families can make healthy lunch choices together.

1. An Apple a Day – yes it does keep the doctor away and the dentist too.  It may seem like a folk tale but apples are rich in fiber, naturally strengthen bones, lowers cholesterol and much more – 10 Health Benefits of Apples
2. Peanuts, peanut butter and trail mix are great additions as well. High in protein and good oils they digest slowly to ensure long term energy.
3. Broccoli, carrots or salad even in mini version brings goodness to the vegetable supported heart.
4. Cottage cheese – another great protein to ensure long term energy.
5. Crackers or a sandwich on whole wheat bread
6. For dessert trail bar, granola, strawberries, grapes or a natural veggie based muffin.

Health and Nutrition is a choice.  Shouldn’t we make it valuable, conscious and healthy.

Judaism has very similar “laws” regarding food preparation and foods that are safe to consume.

So why do we care about Halal and Kosher?

Because of the guaranteed care taken to ensure the quality of the product and the cleanliness of the preparation areas for these designations means these labels add an extra level of protection in a world seemingly filled with food poisoning. In restaurants and other eating establishments I tend to feel if you care enough to serve halal or kosher the care behind the scenes will be as dedicated.

An example of food which would not be legal because of how it was prepared would be foods which contain

1. hydrolyzed animal protein
2. Lactylated fatty acid esters
3. Magnesium stearate
4. Mono & Di-glycerides
5. … the list goes on.

In September, 2000, a McDonalds restaurant in Dearborn Michigan “began offering a halal version of its chicken nuggets.”

The reason is obvious: not everyone pursuing a halal diet wanted to be restricted to salads when visiting the restaurant.

Well then … wouldn’t every restaurant seek halal certification?

Sadly, not every food provider can attain this level.

The process, should a food manufacturer wish to to attain halal or kosher certification(s), is not something to be taken lightly.

Documentations have to be submitted such as specification sheets, labels, flow charts, cleaning procedures, etc; a company must “arrange for an audit/inspection of the facility in order that IFANCA may review the process, products, materials and sanitation of the production process;” and even after approval, the certification might only apply to one calendar year or in some cases only to one particular batch.

MatchaGT and the majority of the Smoothie Essentials has met the criteria for halal, kosher and vegetarian certifications.

We are proud of that accomplishment.

We add no artificial colors to our products.

We add no artificial flavorings.

Matcha GT: the highest and purest Natural source of green tea’s energy and antioxidants, vitamins, minerals and fibers.

Autumn arrived with a blast of cold air and a bit of mild rain.

As we set our gardens to auto water via Mother Nature and we begin to ignite fires with our fireplaces rather than our BBQs we prepare for the wonder of winter.

This is the time of year it’s easy to stop our regular walking routines, indulge in heavy and not so good for our waist foods and sink into the doldrums.

How can we prepare and make winter wonderful?

For me it’s about the food. Lately I’ve been dreaming in steamed masa.  The smell of fresh tamales cooking and the warmth of the house filled with the excited peoples awaiting  their pot exit.  I loved finding the recipe below – a bit lighter than the “traditional” recipes with the note of how to steam them in the oven.  More recipes may be found on the cooking light site.  Holidays don’t have to add the weight to our hips.  I also like it because the tamales can easily be transported with this method ready for cooking – just add the water to the broiler pan.  Trying to get tamales to stand in the steamer just so then get them to another kitchen or event to cook can be a frustrating struggle.

Serve with some - Tea & Spice Matcha Chai Recipe -

Cooking Light Inspirations

Photo: Lee Harrelson

Pork and Ancho Chile Tamales with Mexican Red Sauce

For ease, make the pork mixture for these tamales a day or two ahead. The recipe makes quite a few servings; serve with Spanish saffron-flavored rice for a fun evening with friends.

Ingredients

• 24 dried corn husks
• 1/2 cup fat-free, less-sodium chicken broth
• 1/2 cup fat-free
• 1/3 cup dried cherries
• 1 ancho chile, stemmed
• 1 cup chopped onion
• 2 tablespoons brown sugar
• 3 tablespoons fresh lime juice
• 1 teaspoon ground cumin
• 1/2 teaspoon salt
• 5 garlic cloves
• 1 (1-pound) pork tenderloin
• Cooking spray
• 4 1/2 cups Basic Masa Dough
• 2 cups hot water
• 1 1/4 cups Mexican hot-style tomato sauce
• Lime wedges (optional)

Preparation

• 1. Place corn husks in a large bowl; cover with water. Weight husks down with a can; soak 30 minutes. Drain husks.
• 2. Combine broth, cherries, and ancho chile in a microwave-safe dish. Microwave at HIGH for 2 minutes or until cherries and ancho are tender. Combine broth mixture, onion, and next 5 ingredients (through garlic) in a blender; process until mixture is smooth. Reserve 1/2 cup broth mixture; cover and chill. Place remaining broth mixture in a large zip-top plastic bag. Add pork; seal and marinate in refrigerator 1 hour, turning bag occasionally.
• 3. Preheat oven to 450°.
• 4. Remove pork from bag, and discard marinade. Place pork on a broiler pan coated with cooking spray. Bake at 450° for 30 minutes or until a thermometer registers 155° (slightly pink). Let pork stand 20 minutes; shred pork with 2 forks. Toss shredded pork with reserved 1/2 cup broth mixture.
• 5. Working with one husk at a time, place about 3 tablespoons Basic Masa Dough in the center of husk, about 1/2 inch from top of husk; press dough into a 4-inch-long by 3-inch-wide rectangle. Spoon about 1 heaping tablespoon pork mixture down one side of dough. Using the corn husk as your guide, fold husk over tamale, being sure to cover filling with dough; fold over 1 more time. Fold bottom end of husk under. Place tamale, seam side down, on the rack of a broiler pan lined with a damp towel. Repeat procedure with remaining husks, Basic Masa Dough, and filling. Cover filled tamales with another damp towel. Pour 2 cups hot water in the bottom of a broiler pan; top with prepared rack.
• 6. Steam tamales at 450° for 55 minutes, adding water as necessary to maintain a depth of about 1/2 inch. Let tamales stand 10 minutes. Serve with sauce and lime wedges, if desired.

Traditional Tamales via the Oven

Traditionally, tamales are cooked in a tamalera, a metal pot with a steamer tray that can cook up to 6 dozen tamales. We found that you can achieve similar results with an oven method that doesn’t require special equipment. Place up to 2 dozen tamales on a broiler rack lined with a damp towel, cover tamales with another damp towel, and place rack in a broiler pan filled with hot water to a depth of about 1/2 inch. (Use old towels if possible because they may discolor.)

From lovely green beans to pumpkins to winter squash and my favorite persimmons!

Persimmons – Little Round Lanterns

The flesh, leaves and the stem can be very beneficial to the body. Meanwhile, the bright reddish fruit shaped like round Chinese lanterns are usually given as lucky presents to newlyweds to symbolize eternal love.

The Persimmons fruit is packed with cold yin energy hence serves as a potent medium in expelling pathogenic heat. This boasts of antioxidants, vitamins A, C, phosphorous, manganese, iodine and other important elements needed by the body. Persimmons is also rich in fiber and calories. Once fresh peel is applied to your face, it can help lighten and brighten the complexion.

Aside from the fruit, the leaves and stems used as tea can relieve hiccupps and coughing. Drinking persimmon leaf tea can also lower blood pressure and treat the hardening of the arteries. The tannins and flavonoids found in persimmon leaves have anti-hypertensive, anti-carcinogenic, and anti-mutagenic properties. The leaf also serves as a mild laxative to serve as an effective remedy for hemorrhoids and strengthens weak blood vessels including spider veins and varicose veins. Therefore, drinking the leaf could definitely help you in getting rid of your nasty hemorrhoid condition.

Persimmons can also help reduce allergic reactions. The leaf extract and its major flavonoid constituent, astragalin, acts as natural antihistamine which inhibits the release of the histamine. It also relieves the symptoms of dermatitis that could lessen inflammation and thickening of the skin. The astringent raw persimmon fruit is also used for constipation relief, gastro-intestinal irritation, dysentery, chronic diarrhea, ulceration of the bowel and stomach. Researches have it that the compounds in persimmon leaves bind to excess fat and help eliminate fat from the body.

So now that you know the great benefits of the persimmon what do you do with them.

We eat them raw. Though roasted seems like a natural direction.

Morgan Brownlow published this recipe

Roasted Persimmons Wrapped in Pancetta

• Recipe by Morgan Brownlow

• ACTIVE: 25 MIN
• TOTAL TIME: 40 MIN
• SERVINGS: 20

• FAST
• MAKE-AHEAD

Ingredients

1. 42 thin slices pancetta (about 1 1/4 pounds) or 21 slices bacon, halved crosswise
2. 7 Fuyu persimmons, peeled, each persimmon cut into 6 wedges
3. Salt and freshly ground pepper
4. Balsamic vinegar, preferably aged at least 10 years

Directions

1. Preheat the oven to 450°. Lay the pancetta on 2 large rimmed baking sheets. Bake for 3 minutes, or until softened. Transfer the pancetta to a large plate. Wipe off the baking sheets.
2. Season the persimmons with salt and pepper and wrap each wedge with a slice of pancetta. Secure with toothpicks. Arrange the persimmons on the baking sheets. Bake 1 sheet at a time in the center of the oven for 4 minutes, or until the pancetta is crisp. Transfer to a platter, drizzle with the vinegar and serve.

Make Ahead

Wrap the persimmon wedges earlier in the day and refrigerate until ready to bake.

Our bodies go into starvation mode when they aren’t fed. What does this mean? It means our bodies horde fat instead of burning it. So how do we get our bodies to burn fat and build muscle? EAT.

Ok not random unhealthy processed foods – real whole foods.

Fresh steel cut oats, apple, cheese and a cup of green tea.

Ok on the surface this sounds a bit bland. So let’s pump it up!!

Irish Steel Cut Oats

Boil enough water to cook your oats. Usually about 2 cups. This recipe is based on 1 cup of oats to 2 cups of water.

Boil Water
Add a pinch of salt.
1 cup of oats
1 medium apple (cored and chopped into 1/4 in cubes)
2 tablespoons raisins
1 tablespoon minced candied ginger
1 pinch pumpkin pie spice
1/8 cup toasted chopped almonds, cashews, and walnuts

To Top
Make a simple syrup of turbinado sugar add 1/8 teaspoon of candied ginger.

Top with unwhipped whipping cream. Yes I wrote whipping cream. Ok so you resist the cream! Creme fraise works wonderfully too! Fabulous healthy fats and good protein.

1. In a medium saucepan, bring the water and salt to boil, then add the oats, apple, raisins and pumpkin pie spice.

2. Cook over medium heat, stirring frequently, until the oats are soft (approx. 10 minutes) Stir in the nuts and the candied ginger.

3. To serve, divide between two large bowls.

4. Sweeten with syrup and top with cream.

Now you’re ready for that stressful meeting! Oats are filled with fiber, antioxidants and B vitamins. No grumbly tummy!

Skip the coffee and take that cup of green tea to go! The energy level will be steady unlike coffee and so will your body’s acid level.

You thought I’d say cooking didn’t you? Hehe surprise!!

Yes get shopping; which will lead to cooking.

It’s now fast approaching Autumn. The colors are changing on the trees and at the Farmer’s Markets. What’s in season? Apples, pumpkins, end of summer squash, figs, plums, eggplants (aubergines) and pears to name a few. And the fresher you buy the better the taste.

The air will be chilling soon and soups will call to us along with hearty stews.

One of my favorite recipes is surprisingly simple. Ok many of my recipes are simple. I find it’s easier to be healthy if it’s simple.

Warm Figs, Apples and Pears with Goat Brie

Ingredients:

6 Figs
1 Apple cored and cut into wedges
1 Pear cored and cut into wedges
1 Round Trader Joe’s Goat Brie
1/8 cup Dubliner Cheddar shredded
2 teaspoons olive oil
2 teaspoons mixed fresh herbs finely chopped – choose your favorites. I like rosemary, lavender, thyme, basil, and a hint of mint.
Himalayan pink salt

Oil a cookie sheet
Place fruit cut side up on sheet
Grind over fruit or sprinkle with salt
Sprinkle herbs lightly over fruit
Cut Brie into 1/4″ squares
Place one square on each piece of fruit
Top with a bit of finely grated Dubliner

Bake at 350 until Brie melts

Serve with red wine; as an appetizer to lamb or steak and follow with a dark green salad highlighting fresh citrus flavors.

Want to make your insides happy?
Want to lose weight?
Want to lower cholesterol?
Want to be full longer?
Want greater energy?

Yep. Grains!

Barley – Bulgar (bulgur) – Buckwheat – Oats – Quinoa – Rice – Spelt – Wheat – to name a few

In their whole forms to ground – maintaining their fiber – grains are fabulous!

Add a half cup of grain to your favorite soup.

Replace white flour with a richer ground grain flour.

Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, or quinoa.

Enjoy whole grain salads like tabbouleh.

Buy whole grain pasta, or one of the blends that’s part whole-grain, part white.

Try whole grain breads. Kids especially like whole grain pita bread.

Look for cereals made with grains like kamut, kasha (buckwheat) or spelt.

Almond Coconut Granola

I found the basic recipe on line at www.eatingwell.com. The recipe was filled with unhealthy ingredients like corn syrup.

I recreated this using honey instead of corn syrup and added a few teaspoons of great seeds while remaining heavy on the whole grains, nuts and dried fruit. I chose organic dried fruits. And in fact used a chopped raw trail mix instead of the fruit and nuts. I’m experimenting with other milks as well with a focus on protein.

Ingredients
2/3 cup turbinado
1/3 cup boiling water
1 cup nonfat dry milk
2 tablespoons honey
2 1/2 cups rolled oats
1 cup wheat flakes, (see Shopping Tip)
1/2 cup toasted wheat germ
1 tablespoon sunflower seeds
1 tablespoon flaxseeds, preferably golden
1 tablespoon sesame seeds
1 tablespoon hemp seeds
1/4 cup chopped almonds
1/4 cup unsweetened shredded coconut
1 teaspoon salt
2 tablespoons peanut oil or olive oil
1 cup raisins
1 cup chopped Organic dried fruits – 2 cups if raisins are in the mix. Organic trail mix works well. Increase to 2.5 cups if the trail mix has nuts.

Preparation

Dissolve turbinado in boiling water in a medium bowl. Stir in dry milk and honey and beat with an electric mixer until smooth and creamy, about 2 minutes. Cover and refrigerate for 1 hour or overnight.

Preheat oven to 300°F. Combine oats, wheat flakes, wheat germ, seeds, almonds, coconut and salt in a large bowl. Add oil and the reserved milk mixture and mix thoroughly. Spread on a well oiled baking sheet. Bake the granola, stirring occasionally, until golden brown, 40 to 50 minutes. Stir in raisins and dried fruit. Bake for 5 minutes more. Let cool.

Tips & Notes
Make Ahead Tip: Prepare through Step 1; refrigerate overnight. Store the granola in an airtight container for up to 2 weeks.

Shopping Tip: Wheat flakes are simply wheat kernels that have been steamed and rolled, oatmeal-style. Look for them in natural-foods stores.

Variations:

Replace milk with peanut butter or almond butter.
Add unsweetened chocolate to the dry milk.
Add chocolate chips for that sweet tooth we all have.

Use to top yogurts, eat as a quick snack or . . .

Press into a sold flat sheet and allow to bake without stirring; then cut into bars.

The milk is part of your binder. If you want to add additional nuts and seeds increase the milk and simple syrup accordingly. It’s should be a bit gooey. When I was little we had astronaut food. A combo of peanut butter and dried milk. This too would work with the granola recipe rolled around it.