New Spin on Toast

I took the traditional breakfast toast (with Almond Butter) and topped it with a fruit salad I wanted to eat up and fresh ground flax seed, not half bad!

Salad Steamers!

My new favorite invention is Salad Steamers! The recipe template is at least one dark green, one fruit containing vitamin C and one vegetable containing vitamin A and a heart healthy fat (EVOO, Avocado, salad dressing, nuts- soaked overnight or pan toasted in a little oil).  I was ready for a break from citrus so I picked up strawberries (another good source of vitamin C). I also had figs and carrots so that's what I used.

See below for step by step.

STEP 1   Chop fruits and veggies to be steamed.

STEP 2 Layer in Steamer with most dense veggies on bottom (take longer to cook).

Steam until JUST cooked, and still slightly crunchy (stems on kale/carrots). Maybe 5-6 minutes.

Add remaining ingredients.

This one is Fig, feta and Fish (Sole, frozen from Whole foods) variation. I love warmed fig with feta, YUM!

New Creations

Macadamia Crusted Halibut 

Combined ground flax seed, ground dried coconut, freshly food processed (or use a coffee grinder) macadamias and a pinch or two of sea salt. Dredge in egg, dip in mixture and bake covered with aluminum foil on 350 for about 15 minutes depending on the size of your fish.  Remove cover and flip fish over. Cook additional 5- 10 minutes uncovered at 425 or until both sides are crispy and deep golden brown.

on a bed of Sautted Collard Green Salad  

add chiffonade collard greens in 2 tsp coconut oil and saute until just cooked. Turn off heat and add chopped carrots 1/2 per serving, 1/4 peeled and sliced avocado per serving and a simple dressing like lemon vinaigrette (fresh lemon juice and extra virgin olive oil.

with a side of raw Pina Coslada

• Finely shredded cabbage, 3/4 of a small head of cabbage is what I used, pre shredded is ok too
• 1/3 of lemon, fresh juice
• a pinch of sea salt 

For cabbage mixture; Combine in a large bowl and knead like dough until the cabbage softens and begins to release moisture. Allow it to stand 30 minutes to an hour on your counter. (Perhaps while you chop and gather other ingredients.) 

• Fresh Pinapple, about 1.5 cups
• Fresh Coconut meat 

(buy a Thai Young, reserve coconut water in separate container and remove meat from coconut. If you've never worked with fresh coconut before ask the produce department if they'll cut  open the coconut for you, most will. This saves a lot of time, and coconut :o)

• 3/4 fresh mango, diced OR 1/4 cup orange marmalade with peel (diced)
• 1/4 cup of Veganaise (grapeseed oil based) or organic mayonnaise
• 1/4 cup plain yogurt
• 2 tsp honey (good quality, raw, local. Beneficial allergy support) 
• 1/4 tsp onion powder
• 1/8 tsp Sumac
• 1/2 box of snack sized raisins (kids lunch size), maybe 1/4 cup
• 2 tsp Vinegar (I used white but any will do)

Combine remaining ingredients to cabbage mixture, mix well and refrigerate approximately 1 hour).  Let stand on counter for 20 minutes if you are sensitive to cold/raw foods.

Recipe Contests

I have started entering recipe contests. Here are two I have submitted. Give them a try and let me know what you think!

                           Breakfast Scramble-wich

I came up with this recipe as quick and healthy work day breakfast.

Serves 2:

Ingredients

• 3 tbsp extra virgin olive oil
• 2 whole wheat muffin (or try one muffin, open faced. It is a nice varriation when you’re short on muffins or not super hungry. Sometimes I substitute lavash or whole wheat tortilla and make it a breakfast wrap)
• 2 eggs
• 1/2 grated carrot
• 1 cup Spinach (triple washed,  packaged to save time), rough chopped
• 2 tbsp ricotta cheese
• 1/16 tsp cumin
• 1/8 tsp turmeric
• Salt & pepper to taste

Preparation:

1. Drizzle 1 tbsp evoo in small (8 inch) skillet and pan “fry” whole wheat muffin in skillet.  Set aside on small plates.
2. Add 1 tbsp oil to skillet and saute veggies, cumin, turmeric,and pepper if desired set aside in bowl or small plate ( I wait to add salt to this because carrots naturally have a higher salt content- especially for a vegetable.)
3. Turn down heat a bit and add final tbsp oil to skillet. To save time and a dish add eggs to pan whole and quick scramble in the saute pan. When eggs are still a bit runny add veggies and quickly mix well before the eggs set (this way they will bind together and won’t be messy as you eat). Once the eggs have set flip over and cook through on the other side. Add salt and pepper to taste.
4. “Butter” the muffin with ricotta cheese.
5. Assemble sandwich by topping the prepared muffin with the scramble.

No prep- sweet variation: pan toast muffin “butter” with ricotta cheese and garnish with a tsp of your favorite jam or jelly.

Time saving tip: NIGHT BEFORE PREP carrots and spinach (Wash, peel & grate carrot, wash and chop spinach, set aside in ziploc container or baggie for quick AM prep. Sometimes I add zucchini, if I have it). My favorite is to take the sandwich to-go, as shown in photo. If you’d like to prepare yours for the road also set out a medium sized slice of aluminum foil (as shown in photo).

Rainbow Chard Salad

Ingredients:

• 2 tbsp extra virgin oilve oil
• 1 bunch rainbow chard, wash and pat dry
• 6-8 baby carrots, steamed and chopped into 1 in. pieces
• 6-8 cherry tomatoes, washed
• 4 large strawberries, thin sliced and then halved
• 1/2 mango, diced
• optional: salt and pepper to taste

Variation or garnish: add soaked walnuts and crumble fresh feta on top

Time saving tip: wash and dry greens the night before or several hours in advance.

1. Add oil and chard to skillet and saute on medium high heat until the leaves begin to wilt and the stems are warmed through but still crunchy.
2. Add remaining ingredients to skillet and turn down heat to medium low. Mix all ingredients well and warm through but do not cook.
3. Serve immediately.

Note: depending on how ripe the fruits are you may not need a dressing.

Creativity

On the last post I mentioned one thing that is helpful for a healthy lifestyle is to have a creative outlet. I recently picked drawing back up. Here's what I've been cooking up to these past few months ;o)

 My hand and some doodles

 Amaryllis

 Self (sitting in a coffee shop trying out a timed project. This was 2 hours)

Husband driving (he says "I don't look like that")

I set a goal to start entering recipe contests so I'll do my best to keep you up to date on the results and findings and recipes!

Food For Thought

Keeping a Nutritious Diet After a Cancer Diagnosis
 By: Jillian Mckee

In today's world, a cancer diagnosis does not mean the same thing that it did even twenty years ago. Many types of cancer are treatable, and some are even curable. As medical breakthroughs are made, those diagnosed with cancer - even mesothelioma cancer - should not be as worried as they would have been in the past. After this sort of diagnosis, a patient should continue to focus on everyday life, including the treatment options for the disease, spending time with their family, and taking care of themselves. Ensuring that a healthy and nutritious diet is adhered to can help those diagnosed with cancer remain fit, healthier and able to fight off any other illnesses.

Whether just diagnosed, in remission, or going through treatment, cancer patients - or survivors - can take steps to ensure that their diets are filled with healthy foods that not only taste good, but help their bodies. Though appetite may come and go during the process of treatment, it is important to eat as many healthy items as possible. Chemotherapy, radiation, and surgeries expose the body to different types of bacteria and make it more likely that the person will get sick, but loading up on the vitamins and nutrients can make this less possible.

One surprising suggestion for many cancer patients is that it is recommended to up the daily calorie intake, concentrating on foods high in protein. This can combat calories and nutrients lost in the body trying to fight the disease, using many foods that are already consumed in high amounts. Increasing the intake of cooked eggs, milk, gravy and other sauces, butter, oils while decreasing the intake of fiber to alleviate unneeded stress on the intestinal tract and esophagus are simple dietary changes that can help people stay healthier during the process.

Replacing white and processed carbs with whole grains, and eating at least five servings of fruit and vegetables each day will provide necessary fiber without overdoing it. Brown rice, oats and wheat toast can make people feel fuller for longer, and this can reduce the chances of overeating - especially eating too much of the "wrong" things. Green tea, grape and wheat juices, and lots of fresh, clean water should be consumed, too. Drinking water daily can help the body filter out more toxins, as well as keep muscles hydrated.

It is important that patients reduce their intake of processed sugar and caffeine. This includes sodas, premixed sports drinks, energy drinks, and packaged dessert products. While it is still OK to indulge every now and then, these types of food and drink can trick the body to thinking it is more energized than it really is, and when the buzz ends, the body will feel much worse than it would to a healthy body. This loss of sensation can make a person feel tired, sore and weak, which is exactly what staying healthy during this time is supposed to combat.

Not only will eating healthy foods promote bodily health, but it can make the mind feel better, too. Whole grains keep blood sugar steady, which results in a steady, constant release of energy that can last for many hours at a time. Mushrooms, which contain selenium, can help fight depression by increasing the body's store of the element. Helping the body and mind feel healthy can help a person deal with the diagnosis and resulting treatments in better way. Rather than continue to follow the same diet as before diagnosis, and not be active or try to keep the body healthy, changing diet may give a person the strength to continue their life as normally as possible.

Keeping up energy levels can help those who have received a cancer diagnosis accomplish goals, tasks, and continue to spend time with their loved ones. By eating and drinking these types of foods, the effects of cancerous cells on the body may not be as outwardly severe. A healthy diet is not the cure for cancer, but it will help keep a sense of normalcy as it is prepared, consumed, and even shared with others. Healthy eating in this sense does not mean cutting all of the "fun" items out like in other diets, it simply means taking into account what is being used to prepare the meals daily.

As every cancer diagnosis is different, as is each resulting course of action, any changes to the diet should be talked over with a doctor or physician to ensure that it will be right for the specific person. For answers to some diet related questions, The American Cancer Society's website has a nutrition page that provides helpful answers to common questions.

A cancer diagnosis can be a scary thing, but by following dietary rules and guidelines, the body can remain as strong as possible throughout the course of treatment. Having a strong body and mind may help the patient have the strength to deal with a very difficult situation in the best way possible.

Break the Cycle

I read an article recently that created several different sparks in me.  I think that there are many interesting points that one could take away from it and I invite you to read it and share your comments and questions. (Article to follow, posted as Food for Thought!)

I’m happy to share my experience with it…

First, I wondered why an article “about cancer” crossed my path. I wondered what this has to do with me and reacted to the advice to eat more dairy and meat.   I thought about how my vegetarian readers would react to this and about how even organic dairy and meat can be challenging to digest, especially for cancer patients.  So I did a little research, first within myself, then I consulted a good friend, Google.

Google helped me answer the question on exactly why more meat and dairy, scientifically.  Read this article about the importance of glutamine rich foods and their impact on the immune system, if you are interested http://findarticles.com/p/articles/mi_m0ISW/is_2002_April/ai_84211192/?tag=content;col1. I also found an additional article that argues that glutamine rich foods may help with addiction (this includes food), Alzheimer’s as well as cancer patients. Check it out at http://www.soberliving.com/blog/replacing-the-brain-chemicals-that-addiction-has-robbedt/?searchterm=Replacing%20the%20Brain%20Chemicals%20that%20Addiction%20has%20Robbed

The “big idea” of this article for me was Break the Cycle, permanently.  Change is challenging! We all have our habits and “go to” snacks, treats and meals. Food is neither good nor bad, it’s just food. Repetition is the unhealthy part of our diet and lifestyle.  Our bodies are basically a walking alchemy set, with thousands (ok, I really don’t know exactly how many) of different chemical reactions going on just to do simple things we take for granted like hug a friend,  breathe or eat a piece of chocolate.  

Often people talk about the importance of healthy eating or use the word healthy without considering what that actually means for them (myself included).   Have you ever asked yourself; What is my experience with “health food”?  

I used to get all excited to bring a healthy dish to share and people would turn their nose up at my food or tease me. Now I quietly set my dish down and let people come to me. When they comment on how good that ___ is or can they have the recipe I thank them and then let them know it was sprouted or contained sea weed or whatever Raw-Infused flair I added.   They are typically shocked and now I swear I can see a window open for them. In my mind I interpret their reaction with the thought “hmmm, ok so maybe some health food isn’t so bad”.

For me now that I’ve made this healthy (and seriously delicious) eating a part of me I often forget what a challenge it is to make this a permanent change in life. The most challenging part is keeping it real.  I use the word real because my belief is that choosing to live a healthy lifestyle or just eating healthy is a living contract, literally.

How does one stick with it? I cannot tell someone else what they need to do to make this a permanent part of their life. This is where self-discovery comes in.  Take the advice of others as it is, advice. Experiment with it and see for yourself what works and what doesn’t.  I’ll give you an example. My mom had surgery last year and was required to take medications (in her super clean body) and stop eating greens and other supplements that could be harmful (yes, sadly, a lot of the foods we normally eat are considered "blood thinners" and your blood can actually be too thin and pose serious health risks) based on the medication she was taking.   

She noticed a huge difference especially with energy level and emotions and recently she asked for help getting back on the wagon with the Raw-Infusions.  She let go of her way as a required part of the recovery process and has been struggling to get back her healthy glow ever since.   She knows she’s not happy where she’s at and knows from experience what she’s missing by letting it go and not picking it back up.  

Here’s my advice:

1. HAVE A GOAL: Select ONE clearly defined goal (ex: look and feel better in my body). Map out where you currently are with respect to this goal and what you think it’ll take to get you there (if this sounds or feels like “too much” then hire or get help. Ask someone to help you write goals; go see your doctor, Chiropractor, Acupuncturist a friend who’s done this before, etc.) 
2.  Know your resources internal (my greatest defense is knowing what the greater goal that inspired me to do this in the first place?  Whenever I feel weak I imagine myself at the lowest point of food issues and allergies and know I’m never going back there.) What are local external resources for “back up”, new recipe ideas, friends, blogs, Community organizations, non-profit organizations, etc.  One great resource where I live is the Ceres Project. Check them out at ceresproject.org 
3.   Plan ahead! Part of meal planning should include occasional and modest sized “free to be me” treats. One example for me: This summer I made S’mores. I seriously couldn’t remember the last time I had one…camping when I was a kid, maybe. I kept saying I wanted to go camping, then I realized I just wanted a S’more! 
4. Schedule some “ME time” it can be quiet time, meditation, yoga, art. Whatever it is that you enjoy doing that relaxes you (and is not food or beverage related). 
5.   I cannot stress enough the importance of moderation and variation. There is a reason the body feels “sick of” things.  The nutritional value of  that food, or types of food may no longer be benefiting you. Don’t force yourself to eat it. If it’s something you’ve been eating a lot of do yourself a favor, MOVE ON!

WOW, it's been awhile...

Updates:

Non-Profit turned out to not be for me. Starting and maintaining one requires FAR MORE time, money and energy than I am willing & able to invest. 

Still doing cooking classes/coaching on the side, so much fun! :o)

Right now I'm in the job pool and looking forward to going to back to full time work, steady pay,paid vacation (without sub-plans), etc. ;o)

Will try to post some new photos and recipes soon!  Much love and happy cooking,
S

Photos

 TEA Pattern

 Chicken, Split Pea and Parsnip Stew

 Koofteh Berenji- I am learning Persian Cuisine

Hello Again

Here's what's cookin' in my kitchen:

• In process of starting up a non-profit.
• lots of changes are coming, including the name (A.C.S.)

• Teaching private classes (I call them parties, because they're really that much fun)!
• Newest class is: Elements of Beauty; utilizing whole foods for beauty  (pilot class is upcoming and will post photos soon!)
• Personal Chefffng and coaching services (are limited but available)

Lots of love,
Serena

Keeping it Simple; Resolutions for a Happier, Healthier New Year!

Over the past couple of years I have been simply shifting the paradigm with respect to goal setting and consciously eating and splurging.  I no longer pick a numerical mark to "get to" because I've noticed it's not realistic for me and I don't stick to those types of goals. I would get there (or close) and then sabotage myself (because I knew it was ending anyway) and just go right back to what I was doing before (or worse).

Now I set simple pattern or routine modifications for myself (kinda like baby steps) to help achieve goals and just improve the quality of my life across the board.

For example; Last years nutritional goal was to get off of the supplements I was taking, and just eat my vitamins. I introduced consistent juicing and green smoothies. This year I'd like to stay off the suplements but it's hard to eat "enough" veggies so I resolve to double my veggie in-take, in particular 1 full serving of dark leafy greens (green smoothies count!) and a smaller serving where it's added into something. I used to sneak in veggies for my husband to eat and now I'm finding I should really do this with myself! Additionally, I plan to vary daily exercise to the best of my ability within a week.(I'd like to rotate, yoga, walking, stretch and cardio with some light resistance or weight training for toning, and will need to find a balance for all of this within my body and schedule.).
This might sound like a lot but I'm actually building on from last year. 2011 my goal was just to walk and stretch everyday, even if it's only in 15-20 minute bursts. I was actually able to stick to it! It didn't happen every single day but I did my best and stuck with it and now am in far better physical shape than I ever was as a kid. To keep me on track I accounted for days I wasn't able to walk and made up for it the next day (did a longer or hilly walk with sit ups if I missed the day prior).
I also am starting to introduce cardio this week. I signed up for a free week trial at a nearby gym and am LOVING the Zumba classes- no joke, they are SO fun! My original intention was to try out the gyms so I could find one I liked and not pay a hefty monthly fee for. Also, so I'm not super irritated with all of the crowds the come in January. December is actually a very peaceful month at the gym ;o)

I also downloaded an exercise pyramid to help get me started. I'll try their suggestions and see what works best for me!

Back to greens: The purpose of the double dark leafy greens is that I know this is something I will continue to refine. First, I love greens (I just don't always eat them twice/ day). They make me look and feel 10 years younger, Also, if i've eaten my double veggie intake I won't have any guilt about splurging whether I made the treat or not. it's  kinda like doing your homework before you go out and play- or at least that's a simple analogy. They are also SUPER cleansing and highly nutritious so I know my bases are covered. It's like treat insurance for me, lol!

Perhaps this is my alternative to a crash diet, excessive exercise and/ or a cleanse that I may or may not stick with. (I already know i won't be ready until at least March ;o)

I mainly eat what I want when I want and sometimes add dark leafy greens to the main meals of the day. (I just want to do this more often). My strategy is to try to plan ahead with recipes to prevent boredom and wash and chop veggies when I get them so I have them ready to go. This is a huge time save AND I know I'll actually do it if I can just quickly add it to what I already have in the fridge or what I'm already eating.

 Sometimes Soup...

 Kale and Butternut Squash salad

 Beet Greens and Pasta

 Simple Rainbow Chard and Onion sauté

 Turkey Burger and Chard Bowl  (noticing a bowl theme this winter...)

If you're not quite into dark leafy greens Chard is a great one to start off with. It has a nice, mild flavor (raw or cooked) it's delicate in texture and really goes with basically everything if you want to add it as a side dish. 

Each year my daily doings become SO much healthier and more balanced and my splurges are conscious (although not always planned) and mostly reserved for celebrations.This way when I do splurge (and it is necessary) I just enjoy!

December Snacks & Tidbits

In addition to the research project I finished the business plan (ok not really I could literally work on that thing forever).  Then I did a trade with a yoga instructor/raw foods chef (I helped her prepare for her annual holiday party. SO much fun!). No pics of yoga :o) but here are some of the treats we made:

Can't Believe it's not Pumpkin Pie 

OK,seriously, I couldn't! This was already made when I got there- out of carrots and an ingenious spice combination. My contribution was the icing and plating.

Mediterranean Apricot Mousse Cups

Chocolate Candy Cups

Holiday (raw-Eggless) Nog 

(This nut and irish moss based nog did have a little rum in it- which seriously brought it home. SO GOOD!)

 Quick Fish Dinner

What kind of a blogger (teacher) would I be if I didn't apply my new essential mineral findings. Aware of how thin I was stretching myself (and the imbalance in the ratio of food intake and too much sugar) I sought to make a semi-homemade super nutritious, super cheap, super tasty dinner. This is what I came up with!

Ingredients for Semi-homemade Lentil Fish "meal in a bowl": 

• 1 package of frozen Tilapia (not first choice but it's $2.99 for a package of 2 or 3 fillets at the Whole Foods)
• 1 can Amy's Organic Lentil Veggie soup (LOW SODIUM is important to me because fish are actually quite salty -even if they don't taste that way. Less is often more... if you need a bit more salt you can always add more, unfortunately especially with salt, its' not an option to take away. BONUS: it just happened to be on sale at WF for $2.19/ can-YEAH!)
• 1 package salad (your choice. I used an arugula blend $1.99 at the WF, regular price..)
• 2 tbsp EVOO (extra virgin olive oil, if you're not familiar with Rachel Ray's EVOO ;o)
• Fresh cracked pepper (I had black on hand)
• Juice of 1/2 lemon

Serves 2
Prep Time: 10- 15 minutes

Saute fish in oil pepper the exposed side of fillet and cook thoroughly, flip. Pour can on top and bring down temperature a bit. (I started cooking on Med-Hi and turn down to Med.) While the soup heats through add a handful of salad to a bowl. Place one fillet of fish on top of salad mix, squeeze lemon juice to your liking, top with soup mixture and enjoy! If I had onions or fresh herbs (dill is one of my favorites with fish) I would have added those but it was a no-fuss stick-to-your- budget- lady meal!

Essential Mineral Follow Up

Ok, so a lot was learned for my December research project. As it turns out a lot of the foods I was eating (nuts, seasonal fruit, etc.) are rich in potassium. I now have a far better understanding of what essential minerals are, their whole food sources and why they are so important.
Additionally, I learned about stress (on-going in particular) and how it actually (literally) can deplete a healthy body's stores of essential minerals (and other vital nutrients).  I read that it can also stimulate (or simulate depending on the activity level you are actually doing because I was under stress I was actually eating less healthy and working out less). Perhaps I felt like I was "starving" because I literally was missing essential minerals, funny- interesting really- that I craved sweets and refined carbohydrates and fat- the opposite of what the body needed! I thought about one of the macrobiotic cookbooks I have... it had a section on sugar and to try to "trick" an intense sugar craving with the opposite, savory or lightly salty (veggies, brown rice or even a little steamed fish or chicken), perhaps this is why!
I found a quick reference image just incase there is a next time I'm feeling out of balance. This chart shows which minerals support what body function. You can see an earlier post for their natural whole food sources (your best bet for absorption and assimilation of these minerals). Or take a couple of minutes and search the web yourself!

Leave your drugs in the chemist’s pot if you can cure the patient with food.-Hippocrates, 420 BC

Essential Minerals & Organic Food Sources

I've been enjoying the yummy winter foods and seasonal treats and perhaps a little too much because I found myself out of balance and sensitive to sugar so (of course) I began another research project.
Here's some interesting info I found online about Essential Minerals and their whole food sources (not vitamins). 
(Didn't save the site I got these from, sorry!)

Essential minerals and their organic food sources

Since the arrival of widespread food testing in the late seventies, there has been an accumulation of evidence to support claims that many varieties of fresh produce are now deficient in essential nutrients. Mineral depletion in agricultural soils can be evaluated by primary industry research bodies such as the Department of Agriculture and Fisheries. For example, testing conducted across the NSW wheat belt in 2004 revealed significant decreases in calcium levels compared to measurements taken twenty years earlier.
As a consequence of these and similar reports, there is growing pressure upon producers to supply information about the nutrient profiles of their soils and food items. Once in place, this standard of labelling will enable the consumer to directly compare nutrient profiles of organically grown food against those raised with agricultural chemicals.
Calcium
Calcium is an essential mineral for maintaining the health of bones and teeth. It assists muscular development, and normal functioning of the nervous system. Calcium regulates blood pressure, cholesterol, and is protective against cardiovascular disease and certain types of cancer. It plays a significant role in promoting normal development during pregnancy and early childhood. From a holistic perspective, calcium assumes a vital role metabolising other vitamins and minerals, particularly iron.
It is estimated that seventy percent of women in the United States become calcium deficient at some point in their life. Typically, this will occur after menopause when there is increased risk for osteoporosis and other problems related to insufficient bone density.
The best sources of calcium are leafy organic vegetables including kale, broccoli, and bok choy. Calcium is abundantly available in most varieties of seafood, raw nuts such as almonds and cashews, sesame seeds, whole grains, dairy produce, soybeans, tofu, and soymilk. Phosphate is an important regulator of calcium absorption and should be included in supplemental calcium medications.
Iron
Frequently described as the blood mineral, Iron is required during the formation of red blood cells and facilitates oxygen transportation throughout the body. Like many key minerals, it assumes a role in metabolising other nutrients, in particular the B group vitamins. Iron regulates growth, and supports the immune system. It is essential for normal development during pregnancy and early childhood. Iron deficiency affects a significant population of women but is relatively uncommon for males.
The most reliable source of iron is organic certified lean meats such as beef, lamb, venison, and goat. Vegetarian sources of iron include kelp, whole grains, organic apricots, parsley, nuts and seeds, oatmeal, leafy green vegetables, molasses, cherries, and beetroot. Individuals with suspect levels should restrict their intake of stimulant drinks like tea and coffee as these act to inhibit efficient iron absorption.
Zinc
Zinc is an anti-oxidant mineral which supports normal immune function and wound healing. Combined with other minerals, zinc helps to strengthen the bones, skin and hair. It is important for sexual development and also plays a supporting role in the liver. Zinc is required for many of the enzymes which digest food and release the active properties of other nutrients. Zinc deficiency is linked to prostate problems, low immunity, skin conditions, and chronic fatigue symptoms. It is necessary for normal fetal development during pregnancy and for physical and psychological development through childhood and adolescence.
The best sources of zinc are seafood, organic eggs, brightly coloured fruits and vegetables, kelp, sunflower and pumpkin seeds, whole grains, poultry, black eye peas, mushrooms, organic meat, soybeans, and brewers yeast. Unfortunately many soils are deficient in zinc as a consequence of natural scarcity or unsustainable farming practices. Zinc levels can usually be increased by choosing organically certified fruits and vegetables.
Sodium
Sodium is the fluid mineral, responsible for regulating internal hydration of the body. Sodium is required for the regulation of blood pressure, cardiac function, and enables skeletal muscle and nerves to function correctly. It is necessary for digestion, and for balancing the chemical composition of blood. Sodium is naturally present in unrefined organic sea salt, kelp, coconuts, carrots, and dried fruits like apricots, figs, and raisins. Genuine sodium deficiency is rarely diagnosed; however it is extremely common for sodium intake to exceed healthy limits due to the enormous quantities found in pre-packaged and convenience foods.
Potassium
Potassium is another fluid mineral, necessary for regulating blood pressure and enabling the kidneys to dispose of waste. Also described as a nerve tonic, potassium is required for normal sensory function and improves oxygen delivery to the brain. Rich sources of potassium include bananas, green leafy vegetables, citrus fruits, organic whole grains, blackstrap molasses, avocadoes, legumes, and sunflower seeds. Stores of potassium are rapidly depleted by alcohol, caffeine, some prescription medications, and excessive dietary sugar. Potassium intake can also be diminished by overcooking staple grains and vegetables.
Magnesium
Magnesium is essential for broad range of physiological functions, including thermal regulation, digestion, and effective nerve and muscle function. It enables blood sugars to be metabolised and facilitates the absorption of other nutrients including vitamin C, calcium, and phosphorus. Magnesium assists the immune system and is an important mineral for development during pregnancy and early childhood. The best sources of magnesium are organically certified whole grains, nuts, beans, dark green vegetables, seafood, and fruit, particularly apples, lemons, and grapefruit.
Phosphorus
Like potassium, phosphorus is an important mineral for optimising sensory and cognitive processing within the brain. It assists cell metabolism and is required for the regulation of kidney function. In combination with calcium and fluorine, phosphorus is required for maintaining healthy teeth and bones. It can be sourced from organically certified whole grains and dairy produce, blackstrap molasses, kelp, seeds, and lentils.
Selenium
Selenium is an antioxidant mineral which protects cell membranes and supports the immune system. In combination with other antioxidant nutrients, selenium protects against premature ageing and certain types of cancer. This mineral is frequently depleted from intensively farmed soils. The best natural sources of selenium include organically certified whole grains, broccoli, onions and garlic, sesame seeds, brazil nuts, brewers yeast, and tuna.
Iodine
Iodine is necessary for maintenance of thyroid function, which controls energy metabolism and growth. As a trace element, iodine contributes to healthy hair, skin, and nails. It is essential for normal development during pregnancy and childhood. Iodine can be obtained from fresh vegetables grown in healthy soils. Other convenient sources are fresh seafood, kelp, and iodised salt.
Chloride
Chloride is an important contributor to electrolytic function and the control of cellular and extracellular fluids. It assists digestion and is required in trace quantities for maintaining healthy teeth and hair. Chloride is readily obtained from organic yoghurts, salt, kelp, and fresh vegetables.
Manganese
Manganese is an antioxidant mineral which combines with other nutrients to promote optimum immunity. It plays a role in the metabolism of fats and protein and also contributes to healthy skin, hair, and nails. The best sources of manganese include organically certified whole grains, green leafy vegetables, avocadoes, blueberries, kelp, green tea, eggs, and fresh beetroot.

Sweet Potato Casserole (vegan, heart healthy & gluten free)

My contribution to Thanksgiving Dinner!

Fresh Fig Newton (Gluten Free/ Dairy Free)

Totally had a craving for fig newtons and fresh figs were on sale so I thought why not make a big fresh one...

Ingredients:
Filling:

• 1 basket figs
• 1/4 cup water
• 1/8 tsp nutmeg (or cinnamon or both)

Crust: 

• 2 cups Fresh Coconut Flour  (Grind in coffee grinder or Magic Bullet approx. 2 1/2 cups of raw/ fresh coconut flakes)
• 2 eggs (pastured or organic)
• 1 1/2 tsp baking powder
• 1 tsp- 1 1/2 tsp vanilla powder/ vanilla extract (bakers choice)
• 1/4 tsp salt

Gather ingredients for crust & filling, mixing bowl and baking dish.  Wash figs in strainer, cut off ends and slice in half.

   

Add to pot: sliced figs, 1/4 cup water & nutmeg. Simmer on med-high for about 2 minutes, then turn down to medium 5 minutes more.  It should easily fall apart like photo below when you stir, except for the skin.  Add mixture to blender (or Magic Bullet) and puree until smooth, add to baking dish.

 Grind coconut flakes into flour, YUM! It tastes better than buttered flour only it has a hint of coconut &   good fat too! Add to mixing bowl with remaining crust ingredients, I use my hands to incorporate, 'cause it's fun. Perhaps its adds a little extra love as well! ;o)

 Bake at 350 for 10 minutes or until crust is golden brown. (I almost left it in too long, yikes!)