Let’s set the record straight regarding coconuts and coconut oil: They are, indeed, nourishing superfoods. If you are concerned about the fat content in them, guess what? The human body needs good fat, and this is one of the good guys you want. Don’t be deceived by the word “fat”; certain good fats are amazing assets for nutrition and optimal health. The fat in coconuts is used as an energy source as well as a cushion for organs and a conductor of electricity. That’s just a few things on the list of good fat deeds. Coconuts for life, son!

History: It remains uncertain where coconuts (Cocos nucifera) originated. Some say they might have come from the southwest Pacific, then introduced to East Africa. Written references have come from the “Periplus of the Erythraean Sea”, written about 60 A.D., as well as sanskrit mentions going back as early as the 4th Century B.C. The first English language reference to coconut was 1555. Coconuts were eaten in Egypt in the 6th century A.D. and Marco Polo gound them in India and other places in Asia. The coconut, due to its seed that floats, was able to travel the oceans (their fiber and oil were the ultimate botanical boat) and populate the warm climates of the globe. Today, the coconut is an important commercial crop in many tropical countries, including India, Indonesia, Thaliand, Malaysia, Sri Lank, Tanzania, The Philippines, and Brazil, contributing significantly to their economies.

Description: They all have a thick husk covering, and a hard shell that surrounds the rich coconut meat. Young  green “thai” coconuts are green on the outside with white soft (sometimes slimy) coconut meat inside. Young coconuts contain more water then mature coconuts.  Mature coconuts are soft of a medium wood tone on the outside with hard white coconut meat on the inside. Lower water content, more coconut meat.

Nutritional info: There is much nutritional value in the three parts of the coconut – the water, the oil and the meat, which can be transformed into coconut milk.

• ✴ A cup of shredded coconut contains: 142 mg potassium, 13 mg of magnesium, 4 grams of fiber, less then 3 grams of sugar and 13 grams of healthy (MTC’s)  fat.

• ✴ Coconuts are mainly medium-chain fatty acids or MCT’s (medium-chain triglycerides), which are easier to metabolize (break down).

• ✴ The body prefers medium-chain fatty acids for energy rather then to store them as fat around your hips. So, coconuts and coconut oils are better fat type to ingest for people who have trouble digesting fat.

• ✴ These medium-chain fatty acids are mainly composed of a particular fat called lauric acid. Lauric acid is antiviral and antimicrobial – 50% of the fat in coconuts is lauric acid, and in the human body it turns into monolaurin, basically a bug killer.

• ✴ A  great thing about lauric acid is that, although it kills bad bacteria, it doesn’t kill the friendly intestinal microorganisms we need for healthy digestion.

• ✴ Lauric acid is found in mother’s milk and protects infants from viral and bacterial infection.

• ✴ Respected lipid biologist Mary Enig Ph.D. cleared up false believes regarding fear of saturated fat. Her studies on the effects of lauric acid and coconuts in general has shown positive effects on immunity.

• ✴ About 7% of the fat in coconuts are an MCT called capric acid. The body turns capric acid into monocaprin, which has also been shown to have antiviral effects.

• ✴ Supporting healthy gut ecology, MTC’s are also known to kill candida and other fungi in the intestinal tract.

• ✴ The real sports drink, coconut water is a natural electrolyte (natural energy drink) source, very mineral-dense with 19 different amino acids.

• ✴ Polynesian islanders who consume most of their fat calories from coconut oil have an exceedingly low rate of heart disease.

• ✴ Studies have shown that coconut oil does not raise blood cholesterol.

• ✴ Compared to other oils that easily oxidize by heating, coconut oil is 300 times more resistant to oxidation (high point of 450˚ F), which makes it a far better choice for cooking than refined oils and hydrogenated vegetable oils (margarine, canola).

• ✴ Coconut oil has incredible antioxidant power and is an immune system supporter.

• ✴ Some of the micronutrients in coconuts include: high mineral content of potassium, magnesium, manganese, copper, and iron.  Phytonutrients like: galactomannan, pectin, shikimic acid, squalene, vanillin.  Also traces of: B vitamins, some vitamin C and E.

Application: Drink the coconut water and eat the meat as is. The meat can be used to make coconut milk, raw desserts, vegan curries, mousses and even vegan ice cream.  You can add the water or meat to smoothies, use the coconut oil to saute veggies or pour over beans. If you buy the coconut oil, get it raw and extra virgin.

Sources: The 150 Healthiest Foods on Earth by Jonny Bowden PH.D., C.N.S., Healthy Healing by Linda Page Ph.D, Staying Healthy with Nutrition by Elson M. Hass MD.

Used since ancient times both for culinary and medicinal purposes, sesame seeds are indeed an HFood that deserve a special place in our kitchens and daily nutrition. Hippocrates, known as the “Father of Medicine”, said: “Sesame is a food that can improve mankind’s energy and vitality”. Loaded with essential minerals and a creamy acquired taste, sesame seeds are an important component not just for a plant-based diet, but for the overall health maintenance of the ultimate human machine.

History: The word sesame traces back to the early Egyptian semsent. It was listed in a 65-feet long scroll called the Ebers Papyrus, an Egyptian compilation of medical texts dated about 1550 B.C, one of the oldest known medical works in existence. The scroll contains 700 magical formulas and folk remedies meant to cure afflictions. Sesame seeds were one of the first crops processed for oil. Around 600 B.C., sesame oil was being used by the Assyrians. Ancient Assyrian myths talk about drinking wine made from sesame seeds, when the gods met to create the world. Also, the seeds are said to have originated in India, as mentioned in Hindu legends, where they represent as the symbol for immortality.

Description: Sesame seeds are tiny, flat ovals, with a nutty taste and light crunch. The seed color varies from black to beige or off white. The seeds are sold dried and whole, or ground, as a creamy paste called tahini.

English name: sesame, beni (Sesamum orientale), beniseed, benneseed, sesame seed, black sesame seed (Sesamum indicum)
Chinese name: hu ma
French name: sésame
Indian name: gingelly, til
Japanese name: goma, koba
Portuguese name: gergelim
Spanish name: ajonjoli, sésamo

Nutritional Info: Nutrient powerhouses, sesame seeds are extremely rich in copper, a trace mineral and essential component in many enzymes that play a role in iron utilization, elimination of free radicals, relief for rheumatoid arthritis, and development of bone and connective tissue. Sesame seeds are a great source of macrominerals  like magnesium (for bone formation, nerve and muscle relaxation, vascular and respiratory health, as well as 300 other body functions), phosphorous, Vitamin B1, fiber, zinc (for bone health), and calcium. They also contain sesamin, which has been found to protect the liver. One tablespoon of unhulled sesame seeds contains about 88 milligrams of calcium. Sesame seeds help nourish the kidneys, prevent senility, improve the eyesight, enable resistance to hunger, and extend lifespan. They have the highest count of phytosterols (plant compounds similar to good cholesterol), which are said to reduce blood levels of cholesterol, enhance immune response and decrease risk of certain cancers.

Sesame seeds are about 50% oil (beneficiary oi) and 25% protein.  They are a great source of the essential amino acid tryptophan, a precursor of seratonin, a neurotransmitter that helps the body regulate appetite, sleep patterns, and mood.  Sesame oil is 39% linoleic acid and has a wide medical and pharmaceutical application. It contains the antioxidant called sesamol, a potent one that gets in the tissues beneath the skin, and neutralizes oxygen radicals. Another component only found in sesame oil is sesamin, a lignan that has a remarkable antioxidant effect, and has been found to inhibit the growth of cancerous tumors, maintain good cholesterol (HDL) and lower bad cholesterol (LDL). Sesamin has the ability to recycle Vitamin E in your body. It also contains phytic acid, which is another potent antioxidant.  Sesame seed oil can provide essential cells nourishment to both the small intestine as well as the colon, and it also nourishes the five mayor organs and improves blood circulation.

Application: To unleash the amazing benefits of sesame seeds like its oil and nutrients, lightly grind them and add them to everyday dishes like your morning smoothie, home-made sushi, salads, soups, sautes and stews. You can make your own gomasio, a macrobiotic seasoning (sea salt and sesame seeds). Tahini is amazing, you can make any kind of bean hummus, make it into salad dressing, mixed into rice, spread on cut veggies for a snack, or simply use a scoop as a small little side of your meal.

You know the saying, “great things come in small packages”? Well, we believe they were definitely referring to the health bonanza that we know as the blueberry. Blueberries, you had us at ‘brain food’. Not only are these fruits beautiful in form and color but, as small as they look, they are loaded with health benefits and bursting with nutrients and flavor.

History: Blueberries are estimated by botanists to be more than 13,000 years old. They are one of the few fruits native to North America, of the genus Vaccinium, a name that comes from the Latin root meaning “cow”. Wild bears will eat nothing except juicy blueberries when in season and will travel with an empty stomach for ten to fifteen miles per day to sniff out a blueberry patch. The American Indian held the wild blueberry in very high esteem due to the fact that the blossom end of each blueberry forms a five-pointed star. It was believed that the “Great Spirit” sent these star berries to relieve the hunger of children during a famine. In 1960 when the colonists established settlement at Plymouth, they learned from Native Americans how to gather blueberries, dry them under the summer sun and store them for the winter. In time, blueberries became an important food source and were preserved, and later canned. A beverage made with blueberries was an important staple for Civil War soldiers. In the 1880s, a blueberry canning industry began in the Northeast USA.  North America is the world’s leading blueberry producer, accounting for nearly 90% of world production at the present time. The North American harvest runs from mid-April through early October, with peak harvest in July, which is also known as National Blueberry Month.

Description: They are small, blue to purple/black-colored fruits with a white-green flesh.  Each blueberry contains hundreds of tiny seeds. They grow in clusters and range in size  from that of a small pea to a marble. Blueberries are nice and firm or soggy when they are a little passed. Their flavor also ranges from deliciously sweet to sourly tart. This depends on if they are organic or conventional and also if they are fresh and ripe, not yet ripe, or defrosted.

Nutrition: Blueberries are classified as a brain food but also parts of the blueberry plant were used as medicine,  as a relaxant during childbirth. Early medical books show blueberry tea was used by wives of settlers during labor. Blueberry juice was used for “old coughs” and tea made from wild blueberry leaves was believed to be a good tonic to help purify the blood. Studies say that a diet rich in blueberries significantly improved both the learning capacity and motor skills of aging animals, making them equivalent to younger ones. A study published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).  The Nurses Health Study, conducted between 1984 and 2002, revealed that women whose diets provided the most kaempferol, a chemical present in blueberries, had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods. In addition to blueberries, foods richest in kaempferol include onions, curly kale, leeks, spinach, and broccoli.

Blueberries can relieve both diarrhea and constipation.  They promote urinary tract health, reduce inflammation, reduce the ability of e-coli to adhere in the bladder, and protects against macular degeneration. Blueberries are an antioxidant powerhouse. They contain ellagic acid, an antioxidant compound that promotes gastrointestinal health.  They are also packed with antioxidant phytonutrients called anthocyanidins, which neutralize free-radical damage to  the collagen matrix of the cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.  Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of Vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues).  A recent study showed that that blueberries deliver 38% more free radical fighters (antioxidants) than red or white wine do. (So the red and white wine being good for your health excuse is over).

Application: They can be made into jams, pies and muffins, pancakes or even tea.  For best nutritional use, add a handful to your morning smoothie, to your rawnola with nut milk, or simply snack on them while at the movies.  In the summer, you can make vegan-raw blueberry sherbet, a tart, or coconut/blueberry vegan ice cream for a tasty, refreshing and nutrient-dense treat.

Sources:  http://www.blueberry.org/blueberries.htm, http://herb.umd.umich.edu/herb/search.pl, http://www.wildblueberries.net/bluehistory.html, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8,

Quinoa by HLife Photography

Growing up in Lima, Peru, quinoa was no stranger to our home. In fact, it was a staple. Whether in soup or as an entree, this “gold of the Incas” was (and still is) for us the golden ticket to endless delicious meals, superb both in taste and nutrition.  This is a perfect grain choice for vegans or anyone transitioning into a plant-based diet and worried about protein intake because, if there is one thing that everyone is getting to know about quinoa as it  gains popularity in the United States is that this food is a complete protein.

History: Quinoa (pronounced “keen-wah”) has been cultivated since at least 3,000 B.C. in the South American Andes of Peru, Chile and Bolivia. The ancient Inca empire called it “The Mother Grain” because it was not just a staple food for them, but also a sacred item in their culture. This grain was so highly regarded that it was tradition for an Inca leader to plant the first quinoa seed using a golden shovel. The Inca armies used quinoa mixed with some fat combination to sustain their many days long marching routines; they called the mix “war balls”.  It has been only a short time that Canada and the U.S. started cultivating the seed, when two entrepreneurs from Colorado started growing it in the 1980s.  Nowadays, quinoa can be found in most natural food stores all over North America.

Description: Technically, quinoa is a not a true grain. It is the seed of the Chenopodium or Goosefoot plant.  But since it is used as a grain, cooked like a grain and acts like grain, people call it a grain. Quinoa comes in different colors, from cream/ivory and red to brown and black, depending on the variety. There are many species of the Chenopodium plant but only three main varieties are cultivated: white quinoa, red quinoa and black quinoa, with white being the most popular. The seeds are very tiny and they almost look like millet, but they are flat (you could call them the lovechild of the sesame seed and millet.) When cooked, quinoa fluffs up, rendering a soft texture that is slightly crunchy with a mild, delicate and slightly nutty taste. The leaves of the Goosefoot plant are also edible and have  a high-nutrient profile.

Before cooking, quinoa must be thoroughly rinsed in order to remove their bitter resin-like coating called saponin.  Even if the box or label says “already rinsed,” it is best to rinse again, to remove any residue that the seed have left.

Nutritional Info: Here is where we fall in love with quinoa. Not only is quinoa a source of complete protein, containing all essential amino acids and more (12-18% protein), it is also particularly high in iron – 1/2 cup contains almost 8 mg, which is way more than any other cereal grain. It is particularly high in lysine, which is essential for tissue growth and repair. It’s also rich in cystine and methionine-amino acids, which are usually low quantity in other grains. An alkaline-forming food, it is rich in calcium and a good source of Vitamin E and several B vitamins. Quinoa also contains albumen, a protein that is found in egg whites, blood serum and many plants and animal tissue. Quinoa is gluten-free, with a low sodium content, and extremely high in manganase as well as a good source of copper, which are vital for superoxide dismutase, an antioxidant that helps to protect the mitochondria from oxidative damage created through energy production and from injury caused by free radical damage. It is also a good source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion, contributes to cardiovascular health, and  aids in migraine headaches. A study published in the American Journal of Gastroenterology showed that foods high in insoluble fiber such as quinoa, can help women avoid gall stones.  Also, it’s a perfect whole grain that helps lower risk of type 2 diabetes.

Application: Quinoa is like Bubba Gump shrimp – so many uses but this one is all from one cruelty-free, nutritious food. An incredibly versatile whole grain-like seed, quinoa can be spouted and eaten raw, made into flour, or cooked and eaten as a side, soup or entree.  It’s perfect to add to a veggie soup (check out our quinoa veggie soup recipe), or to have cold in a salad (for protein) and used as a pilaf instead of rice. When you have leftover quinoa, you can make pancakes out of it – it’s delicious – or you can use it as a gluten-free breakfast cereal instead of oatmeal. You can also make quinoa sushi, we love it.  To cook, use 1 1/2 to 2 cups of water per 1 cup of washed and rinsed quinoa, and it cooks in 15 minutes.  Cooked quinoa can be recycled into a vegan souffle, croquettes, even made into quinoa faux burgers.

In my home we love pasta but the only kind of pasta we make is gluten and corn-free pasta. Quinoa also comes in pasta form courtesy of two companies from California. Both organic, one is a brown rice and quinoa combination from a company called Andean Dream and the other just from quinoa flour, from a company called Ancient Harvest Quinoa. These are the only two we use and we highly recommend both.

The health benefits of sprouts, both medicinally and nutritionally, have been studied for centuries and it is time we made them a household name and a permanent special place in our kitchen adventures. From prevention to treatment of life-threatening diseases, the chemical/molecular composition of sprouts is so impressive, it’s been said by the medical community that sprouts are better for you then the actual full grown produce (veggie/legume/grain/etc..) This is due to people usually discarding the leaf and stem of a veggie, and just eating the flower/floret/produce (end result). In sprouts you will be benefiting from all three – the stem, the flower and the leaf – which equals a packed  house full of nutrient density.  It is quite possible that, with sprouts, chlorella and bee pollen, we can end world hunger.

History: Sprouts’ healing properties have been documented by Chinese physicians for over 5,000 years.  From the Emperor of China in 1282 B.C. writing about mung beans to the Essenes using sprouting techniques, and mentions of sprouts in the Bible’s Book of Daniel, sprouting goes back as far as 3,000 B.C.  The earliest recorded mention of its exceptional nutritional value was in a book written by the Emperor of China in around 2939 B.C.  In Chinese families it is very common to home-grow sprouts because it is a low cost, high-energy food. This also makes it a “green” food because there is no carbon print (no cost for transportation).  During World War II, DR. Clive M. Mckay, Professor of Nutrition at Cornell University wrote an article about sprouts, in which he made the wonders of this produce quite clear: “Wanted! A vegetable that will grow in any climate, will rival meat in nutritive value, will mature in 3 to 5 days, may be planted any day of the year, will require neither soil nor sunshine, will rival tomatoes in Vitamin C, will be free of waste in preparation and can be cooked with little fuel and as quickly as a … chop.” Today, we can find organic sprouts in supermarkets like Whole Foods or still grow them right at home, even in your apartment.

Description: All sprouts have a slightly different flavor, look, and form. Most all have tall stems that grow from a seed and some have tiny leafs at the end of shoots. Mustard sprouts are spicy and delicate. Alfalfa has a mild flavor and crunch. Broccoli sprouts have a mildly peppery flavor, and onion sprouts have pretty much an onion flavor.

Nutritional Info:

• ✤ Sprouts are a great source of protein in amino acid form, which makes them easy to digest and assimilate.  They have more protein than cooked beef. Broccoli and Alfalfa contains 35% protein, red clover, radish, lentil and pea 26%, garbanzo and mung beans 20%, where as beef is 19% protein after its cooked.

• ✤ They supply the highest amount of vitamins, minerals, and enzymes of any food per unit of calorie.

• ✤Rich in powerful antioxidants. sprouts nourish and strengthen the whole body, including the vital immune system.

• ✤ A perfect weight-loss food with low calories and fat, they provide quick energy with no cholesterol and plenty of essential fatty acids.

• ✤ A detox and cleansing food, with a high lecithin count that helps the body get rid of cholesterol.

• ✤ Sprouts are loaded with Vitamin C, beta carotene and many B vitamins such as folacin. By sprouting, the produce increases its nutritional content. For example, by sprouting mung beans, its vitamin A content is two-and-a-half times higher than the regular bean. Some beans have more then eight times more Vitamin A after being sprouted. Sprouting  increases some vitamins by 500%! In sprouted wheat, vitamin B-12 quadruples, other B vitamins increases 3 to 12 times, vitamin E content triples. Fiber content increases three to four times that of whole wheat bread.

• ✤ Loaded with enzymes. Sprouting essentially pre-digests the food for us by breaking down the concentrated starch into simpler carbohydrates and the protein into free amino acids, so our own enzymes don’t have to work so hard.

• ✤ Quality versus quantity. In a recent study, 1 oz. of broccoli sprouts had the same cancer-fighting power as over 1½ pounds of fully-grown broccoli.

• ✤ If you’ve ever had trouble digesting beans properly, just sprout them and you’ll have no trouble at all. Sprouting also removes anti-nutrients such as enzyme inhibitors, and that makes sprouts even easier to digest, further sparing enzymes.

• ✤ Sprouts also have a regenerating effect on the human body because of their high concentration of RNA, DNA, protein and essential nutrients which can be found only in living cells.

• ✤ They increase bone formation and density and prevent bone breakdown or osteoporosis.

• ✤ Universities of Pennsylvania and Minnesota, Yale, and McGill found that sprouts keep the B-complex vitamins that are in the original seed and that there was a big jump in Vitamin A and an incredible amount of Vitamin C in them, above and beyond what was in the unsprouted seeds.

• ✤ Sprouts reduce the incidence of cancers, heart diseases and diabetes.

• ✤ Starches in sprouts are converted to simple sugars, which make sprouts easily digestible and good for energy.

Application: Sprouts are so easy to use in meal preparations. They can be eaten raw and have a great texture in sandwiches and salads. I use clover, onion, broccoli, pea, radish, and sunflower sprouts mostly in my salads. Lentil sprouts can be eaten raw or cooked, added to soups or steamed veggies. Mung beans can be lightly cooked in an Asian dish. Soybean sprouts are good for casseroles  and stews, while sunflower and broccoli sprouts can even be juiced and used in a green drink.

NOTE: To avoid salmonella contamination in sprouts, buy them organic or grow them yourself from organic seeds.

Sources: http://www.sproutnet.com/nutrition_of_sprouts.htm, http://www.triedtastedserved.com/sprouting/history-sprouts.php, http://www.healthyeatingadvisor.com/sprouts.html

There are so many different ways of verbally glorifying bee pollen because its just that holistically amazing. It’s a complete food famous since ancient times due to its nutritional properties and medicinal benefits. Throughout centuries, bee pollen has been referred to  via  a variety of names, among these “the semen of the plant kingdom,” “the original treasure house of nutrition and medicine,” “the ultimate superfood,” and “the proactive life force of the plant world.” My family and I like to refer to bee pollen as “the real gold nuggets.” In Spanish we called them “las pepitas de oro” (seeds of gold).

History: The Bible, the Talmund, the Torah, and the Koran, along with the scrolls of the Orient, the writings of Ancient Greece and Rome, and the legends of the Russian and Slavic people, all praise the many nutrients provided by the hard work of the bee as well as the species’ industrious  characteristics. Bee’s nectar is mentioned 68 times in the Bible. The book of the Hindu people, the Rig-Veda, written in Sanskrit before  2000 BC, demonstrates a high admiration for bees. Vishnu, the powerful Preserver and Protector of the Hindu trinity of gods, is often depicted as a blue bee on a lotus flower. In cultures that worshiped a goddess of fertility, (Venus, Diana, Ceres, Cybele, or Iris,) bees were considered sacred and were minor deities in their own right.  No other living creature, other than man, has been held in such high regard by so many diverse cultures.

Hippocrates, the Father of Medicine, believed that bee pollen contributed to longevity, and it looks like he may have been correct. Most of the modern Methuselahs who live in dry, desert-like climates like the one in Georgia (formerly the Soviet Union) are beekeepers, whose main daily nourishment consists of raw, unprocessed honey with bee pollen. “All of the 200 or more people past 125 years of age in Georgia, without exception, state that their principal food is pollen and honey – mostly pollen,” said Professor Nicolai Vasilievich Tsitsin, a biologist and experimental botanist at the Longevity Institute. Naum Petrovich Joirich, M.D., chief scientist at the Longevity Academy in Vladivostak, concurred: “long lives are attained by bee pollen users.”

Description: Bee pollen takes the shape of small granules that look like various shades of tiny yellow, orange and brown balls, that are soft and compacted.  To me, they look like drops of yellow gold. One pollen granule contains from 100,000 to five million pollen spores, each capable of reproducing its entire species. Bee’s gather the pollen (carrying it in their legs, as is depicted in the picture below), mix it with their own digestive enzymes, then form them into granules. The taste depends on the trees located in the area where the pollen was gathered, flowers they collect pollen from, and the environment (type of ecosystem, pollution, organic farm, natural habitat).  Bee pollen captures the essence of every plant that the bee collects its pollen from. Sometimes it is sweet and sometimes it is not.  My favorite is Viva Pura’s Australian Jarrah Bee Pollen, which is ethically wild crafted from a one million acre preserve. This bee pollen has been biologically and energetically tested by Gabriel Cousens, M.D., Director of the Tree of Life Rejuvenation Center, and discovered to be highly vibratory, full of life force energy – higher than any other food ever tested. Literally, it is the best bee pollen I have tasted, and it is my own version of candy.

Nutritional info: Bee Pollen contains all of the nutrients needed to sustain life. In fact, studies have shown that generations of mice have lived on bee pollen exclusively, with no signs of malnourishment.  Bee pollen is the perfect food for the human body, as it contains all the nutrients the body needs, and that’s why we call it a perfect food.

• ☀ Loaded with protein in amino acid form, so it is easily digestible and won’t putrefy in your intestines. Contains all essential amino acids, about 20-25% complete protein (some say up to 40%) with most containing at least 18 amino acids. It has five to seven times more protein than meat, eggs, or cheese and it is easily absorbed by the body: Clinical tests have shown that within two hours of ingestion, bee pollen is found in the blood, cerebral spinal fluids, and in the urine.

• ☀ A varied and high mineral content, with minerals such as calcium, potassium, chlorine, magnesium, copper, manganese, iron, zinc, as well as trace minerals such as iodine, silicon, boron, and sulfur. Minerals are needed for the intra and extracellular communication that emanates from DNA and for its repair.  Health and disease can both be traced back to either an adequate amount or a lack of minerals.

• ☀ Contains about 5,000 enzymes, co-enzymes, carbohydrates and essential fatty acids (alpha-linolenic and linolenic). Enzymes are necessary in the body for digestive and immune functions and the ones present in pollen are especially important for a balanced chemical metabolism – which makes it a great food for weight management.

• ☀ Helps to support the immune system.  In a study of 25 women suffering from inoperable uterine cancer,  the ones given bee pollen in their food quickly showed higher concentrations of cancer-fighting immune system cells, increased antibody production, and a improved level of infection-fighting and oxygen-carrying red blood cells.

• ☀ High in Vitamins A, E C, K, and almost all B’s including vitamin B12 (one of the few vegan sources of B12) and folic acid. Folic Acid is important for the synthesis of DNA and RNA as well as required for the metabolism of amino acids.

• ☀ Contains flavonoids that have significant antioxidant properties such as Luteolin, an agent in the prevention of inflammation, a promoter of carbohydrate metabolism, and an immune system modulator. Also, Quercetin, which acts like an antihistamine and an anti-inflammatory, and may help protect against heart disease and cancer. Tricetin and myricetin  are present too, and they are anti-cancer, anti-inflammatory, and promote heart and brain health. Antioxidants destroy the free radicals formed as a result of metabolism, which can potentially damage cells.

• ☀ Essential for mental health. Contains 15-20 % lecithin, which is the form of phosphorous for the brain, which we burn every time we think and need to replenish daily.

• ☀ It is high in nucleic acid (The NA in DNA and RNA), whose main function is to store and transmit genetic information and use that information to direct the synthesis of new protein. It’s the short-term energy storage for all life processes and plays an essential role in providing energy.

• ☀ The ultimate biogenic food. Dr. Eric Erickson from the university of Wisconsin found in his research that bees have a slight negative or neutral charge and when they come back to the hive they have a charge as high as 1.5 volts, same as their bee pollen. In other words ,pollen causes a positive electric charge.

• ☀ It’s been know to rejuvenate, stimulate organs and glands, rebuild the body after illnesses and improve physical performance.

• ☀ Helps the body normalize from diarrhea and constipation and reduce upper respiratory infections

• ☀ Protects red and white blood cells from radiation and increases blood hemoglobin.

• ☀ Detoxifies by flushing out artery-clogging biochemical deposits.

• ☀ Protects the skin against dehydration and stimulates its growth.

• ☀ Research has shown that bee pollen contains a substance that inhibits the development of numerous harmful bacteria, including E. Coli.

• ☀  Bee pollen stimulates metabolism and curbs the appetite due to its Phenylalanine content, one of the essential amino acids and also a powerful antioxidant.

Preparation: Simple – I put it in my morning smoothie every day.  Also, can be mixed with water, nut milk and cereal, eaten by itself or sprinkled in salads.

NOTE: Some people may be allergic to bee pollen and as little as 1 teaspoon can trigger serious reaction. People with pollen allergies should refrain from ingesting bee pollen.

Sources: http://www.draperbee.com/info/beepollen.htm, http://www.ebeehoney.com/beepollenbenefit.html, Spiritual Nutrition by Gabriel Cousens M.D., Healthy Healing by Linda Page, http://www.indianchild.com/bees.htm, http://74.125.155.132/search?q=cache:qVQg4Nn-R58J:www.angelfire.com/clone2/nucleic_acids/functions.htm+nucleic+acid+function&cd=1&hl=en&ct=clnk&gl=us&client=firefox-a,

If you appreciate beauty inside and out, behold…The Kale. Personally, I find it so sexy and graceful-looking. I’ve often though about doing photo-shot wearing kale as a gown. Its external beauty  is just the tip of the iceberg, though. It’s a superstar vegetable because, on the inside, its a definite nutritional powerhouse.

History: Kale has been cultivated for over 2,000 years. Although it’s used as and looks like a dark leafy green for salads, it’s actually a form of cabbage. “Kale” is a Scottish word derived from coles or caulis, terms used by the Greeks and Romans when referring to the whole cabbage-like group of plants. The German word Kohl has the same origin. The cabbage-like plants are native to the eastern Mediterranean or to Asia Minor. They have been in cultivation for so long, and have been so shifted about by prehistoric traders and migrating tribes, that it is not certain which of those two regions is the origin of the species.  The Greeks grew kale and collards well before the Christian era; the Romans grew several kinds as well.  “Coles” were described also in the 1st, 3rd, 4th, and 13th centuries by European writers. It might appear that the Romans carried the coles to Britain and France, since the plants were so well known to the Romans and the species has been popular in those countries for so long. On the other hand, they may have been taken there somewhat earlier by the Celts. The first mention of the kales (coleworts) in America was in 1669.

Description: The scientific name for kale is Brassica oleracea. There are several varieties of kale, but the three most common are curly kale, red kale, and Lacinato kale. Curly kale has ruffled leaves with a bright green color, a lively pungent flavor with bitter peppery qualities. The red kale, which people usually call black or dark purple, is also ruffled with beautiful burgundy veins going through the leaf (see picture above). When you cut the stalks, these are a beautiful, almost fluorescent green. Red kale has a more mild flavor and tender texture.  The Lacinato kale is the most common. It is also called “dinosaur kale.” It is made up of dark blue-green leaves with a slightly sweeter, more delicate taste than curly kale.

Nutritional Info:

✰ Kale is ranked number one on the ORAC rating for best oxygen radical absorbency capacity (its ability to fight cell damaging free radicals) with a value of 1770. In other words, it’s a fantastic antioxidant (the next best is spinach with a value of 1260).

✰ Contains powerful phytochemicals like cancer-fighting indoles, plant compounds that have been found to have protective effects against breast, cervical and colon cancer.

✰ Very high in sulforaphane, which helps boost the body’s detoxification enzymes. Sulforaphane also triggers the liver to remove free radicals and other chemicals that may cause DNA damage. A study at Rutgers University published online in the journal Carcinogenesis suggest that sulforaphane may also offer special protection to those with colon cancer-susceptible genes.

✰ Kale is very rich in calcium, iron and Vitamins A and C, and bone-building Vitamin K

✰ Excellent source of manganese, copper, Vitamin B6 and potassium.

✰ It contains seven times more beta-carotene than broccoli and ten times more lutein and zeaxanthin, eye-promoting carotenoids known to help protect against macular degeneration. In one study, people who had a diet history of eating lutein-rich foods like kale had a 50% lower risk for new cataracts.

✰ 2 cups of kale contain 4 grams of protein and 3 grams of fiber.

✰ Kale is rich in Vitamin E, which helps slow loss of mental function. Eating vegetables rich in Vitamin E along with a little fat, such as olive oil or salad dressing, increases the body’s ability to absorb this vitamin.

✰ In one study of 176 Australian men, researchers examined the diets of of a group treated for skin cancer and a group without cancer. The researchers found that men who ate more foods rich in beta-carotene (like kale) had a statistically lower risk of developing skin cancer.

✰  If you or someone you love is a smoker, or if you are frequently exposed to second-hand smoke, then making vVtamin A-rich foods, such as kale, part of your healthy way of eating may save your life, suggests research conducted at Kansas State University.

✰ With its high Vitamin C count, kale provides protection against rheumatoid arthritis, and inflammatory polyarthritis.

✰ Contains calcium for a lot less calories and minus the fat in cow’s milk.  A cup of kale supplies 90.6 mg of calcium for only 36.4 calories, without the amount of protein that could acidify your blood enough to take calcium away from your bones like cow’s milk does.  A cup of 2% cow’s milk provides 296.7 mg of calcium but at the cost of an extra 121.2 calories, 14.6% of the day’s suggested limit on saturated fat, plus the excess animal protein (pasteurized) with not enough enzymes to break it down, acidifying the blood to the point that it defeats the purpose of taking in the calcium because it will take the calcium away from your bones, not to mention the mucus build-up around your intestinal lining that will block the absorption of nutrients.

✰ Consumption of cruciferous vegetables such as kale is known to have significant cardiovascular benefits.

Preparation: For salads you can cut them very finely (even the stems), add something sweet like dried cranberries to offset the sour or bitter taste of the leaf, and then soften the leaf by tossing it well in olive oil, lime, and sea salt. You can also lightly steam kale (for about 50 seconds) not just to soften but also to take the bitterness away and neutralize its oxalic acid. I like to take the raw leafs and just throw them in my morning or afternoon smoothie.  You can also saute them with garlic and a tad of vegan butter and sprinkle some sesame seed oil once it’s served.  It can also be added to a morning tofu scramble, or be served as a side. Always buy them organic because kale is one of the top 12 pesticide foods.

Sources: aggie-horticulture.tamu.edu, veraveg.org, whfoods.com, The 150 Healthiest Foods on Earth by Jonny Bowden PH.D

Apples are so amazing, they remind me of an informercial: Just when you thought, “What an amazing product” and “I’m so sold on it” you hear, “but wait! There’s more! If you call now…”. One of the main things you should know about apples before we get into their composition and story is that you have to eat them ORGANIC. This is because they are on the list of the top 12 pesticides foods (see our post Food Pesticides: The Dirty Dozen and The Clean 15). Like Maryl said in the amazing Digestive System Part 2 post “THE POINT OF EATING IS TO ABSORB NUTRIENTS”, and to do this, the nutrients need to be clean, plentiful and available. But, relax, this doesn’t mean that we are going to binge on apples now. Always remember, it’s not about quantity, it’s about quality and what your body needs.

History: From the beginning, apples have been associated with love, beauty, luck, health, comfort, pleasure, wisdom, temptation, sensuality, sexuality, virility and fertility. Some varieties are Malus communis, Malus domestica, Malus pumila, and Malus sylvestris. The Crab-tree or Wild Apple (Pyrus malus), is native to Great Britain and is the wild ancestor of all the cultivated varieties of apple trees. It was the stock on which choice varieties were grafted (grafting is a method of fusing one variety with another) when brought from Europe, mostly from France. Apples of some sort were abundant before the Norman Conquest and were probably introduced into Britain by the Romans. Twenty-two varieties were mentioned by Italian author Pliny in his famous nature encyclopedia; there are now about 2,000 kinds cultivated. In the Old Saxon manuscripts there are numerous mentions of apples and cider. Bartholomeus Anglicus, whose encyclopedia was one of the earliest printed books containing botanical information (being printed at Cologne about 1470), provided a chapter on the apple. He says:

‘Malus the Appyll tree is a tree yt bereth apples and is a grete tree in itself. . . it is more short than other trees of the wood wyth knottes and rinelyd Rynde. And makyth shadowe wythe thicke bowes and branches: and fayr with dyurs blossomes, and floures of swetnesse and Iykynge: with goode fruyte and noble. And is gracious in syght and in taste and vertuous in medecyne . . . some beryth sourysh fruyte and harde, and some ryght soure and some ryght swete, with a good savoure and mery.’

Romans conquered England about the first century B.C., they brought apple cultivation with them. William Tell gained fame by shooting an apple off his son’s head at the order of invaders of Switzerland. Seeds from an apple given to a London sea captain in 1820 are sometimes said to be the origin of the State of Washington apple crop (Note: now the largest in the U.S.). As the country was settled, nearly every farm grew some apples.

Description: There are many varieties of apples. When an apple is ripe enough to eat, it should be firm, with no bruises, crisp when bitten, and juicy.  Some are more tart then others and some sweeter and more refreshing.

Nutritional Info: Mostly containing carbohydrates, apples have nearly 2 grams of fiber, about 10 mg of Vitamin C, 150 IU of Vitamin A and modest amounts of B1, B2, B3, B6 and Biotin.  They also contain many minerals, like tons of potassium, about 15 mg of calcium, magnesium, and phosphorous, as well as about 330 mcg of iron and traces of copper, manganese, selenium, and zinc.

• ✶ Very high in fiber.  Fiber (the bones of the fruits and veggies) cleans your intestines. And because of the high fiber content it has, the fruit’s natural sugars are slowly released into the blood stream, helping maintain steady blood sugar levels.

• ✶ Contains the phytonutrient pectin, which has a detoxifying quality, so it helps you cleanse your system.

• ✶ The juice of apples, without sugar, will often reduce acidity of the stomach; it converts into alkaline carbonates, and thus corrects sour fermentation.

• ✶ The acids of the apple not only make the fruit itself easily digestible, but they also make it helpful in digesting other foods.

• ✶ A ripe raw apple is one of the easiest edible substances for the stomach to deal with, the whole process of its digestion being completed in 85 minutes.

• ✶ The sugar of a sweet apple, like most fruit sugars, is practically a predigested food, and is soon ready to pass into the blood to provide energy and warmth for the body.

• ✶ It is stated on medical authority that in countries where unsweetened cider is used as a common beverage, stone or calculus is unknown, and a series of inquiries made of doctors in Normandy, where cider is the principal drink, brought to light the fact that not a single case of stone had been met with for 40 years.

• ✶ Ripe, juicy apples eaten at bedtime every night will cure some of the worst forms of constipation. Sour apples are the best for this purpose. Some cases of sleeplessness have been cured in this manner. People much inclined to biliousness will find this practice very valuable. In some cases, stewed apples will agree perfectly well, while raw ones prove disagreeable.

• ✶ The astringent juice of the Crab variety is rich in tannins and is helpful in chronic diarrhea.

• ✶ The Apple will also act as an excellent dentifrice, being a food that is not only cleansing to the teeth on account of its juices, but just hard enough to mechanically push back the gums so that the borders are cleared of deposits.

• ✶ The bark may be used in decoction for intermittent and bilious fevers.

• ✶ Apple cider vinegar is used for many ailments because it is extremely alkaline.  I use it as a mouth wash to balance the mouth bacteria and drink it to balance the pH in my body.  The amazing benefits of apple cider vinegar merits a post on its own.

• ✶ Apples are a natural source of health-promoting phytonutrients, including antioxidants that keep the cells free from damage.

• ✶ Apples and apple juice are two important foods for contributing the mineral boron to the diet, which may promote bone health.

Preparation: The apple flavor is widely accepted by almost all demographics, from little babies who eat them pureed and children who love a freshly squeezed apple juice (I still do, with some cinnamon please.) to adults, who love biting into a crisp, delicious apple in its natural state as a snack. The best way to eat an apple is as a whole food snack. Its enzymes and micronutrients are all intact, water soluble vitamins all there with the cleansing fiber ready to be your intestinal Swiffer.  It’s all built the way it is and put together for a reason.

Special Note: Apples contain a sufficient amount fructose/natural sugar in it so please avoid adding sugar or consuming an apple product that has added sugar.  Your body and cells will thank you. Also, the acid in apples has been linked to deterioration of tooth enamel, so, no overdosing.

Sources: The 150 Healthiest Foods On Earth by Jonny Bowde PH.d,  Stay Healthy with Nutrition by Elson Haas, M.D.,  www.vermontapples.org, www.botanical.com, www.usapple.org

Chlorella, how do I love thee? Let me count the ways.  Seriously… totally in love, with this green algae.  Chlorella is a truly amazing natural superfood – whole, pure, and complete. I have to say it again and shout out to the world: I AM IN LOVE, IN LOVE, IN LOVE…”Chlorella, you had me at richest-source-of-chlorophyll-of-any-other-plant-on-the-planet-and-available-for-human-consumption.”

History: In an amazing feat of order and organization, chlorella was the first form of life with a true nucleus. Its name comes from the Greek words chloros meaning “green” and ella meaning “small”. With plenty of sunlight and fertile growing conditions, chlorella reproduces itself by cell division at the rate of four new cells every 17-24 hours. During approximately the first billion years of the Earth’s existence, its atmosphere was heavy with deadly gases, such as ammonia, methane, and carbon dioxide. It became the role of green plant life like chlorella to filter these deadly elements and slowly change the Earth’s inhabitable environment to one capable of supporting flora (plants) and fauna (animals). It was discovered in the late 19th century, but chlorella has been on this planet since the Precambrian period (over 2.5 billion years). It was not until the 1890s, however, that chlorella cells were identified by human eyes under a microscope. It was first grown in Holland in pure form in the late 1800s. Due to its high protein concentration in amino acid form (best source of absorbable protein) and rapid growth rate, chlorella was investigated after World War II as a possible commercial food source. In 1948, a pilot study at Stanford Research Institute succeeded in growing chlorella; unfortunately, it was interrupted due to financial problems. In the 1950s, the Carnegie Institute took over the study and scientists there concluded two things: That chlorella could be grown on a commercial scale, and that it could be a solution to help world hunger.

Description/Flavor: Chlorella is a single-celled freshwater algae. These algae are the richest source of chlorophyll of any other plant on the planet available for humans to consume. Chlorophyll, the chemical that gives plants their green color and is an essential compound for photosynthesis, the process by which plants convert light into chemical energy. Because it comes from fresh water, its taste is mild and pleasing. It’s like momma bear’s soup: not sour, not sweet, not cold, not hot – just right! So, just drink it.

Nutritional info: Where do we even begin?  This fresh water algae provides complete protein in amino acid form (ready to be absorbed by the body,) carbohydrates, essential fatty acids, active enzymes, fiber, natural key vitamins and antioxidants, including Vitamin C, pro-Vitamin A (beta-carotene), chlorophyll, lutein, thiamine (B1), riboflavin (B2), pyridoxine (B6), niacin, pantothenic acid, folic acid, Vitamin B12, biotin, choline, lipoic acid, and inositol; minerals/trace minerals, including phosphorus, calcium, zinc, magnesium, and iron; and polysaccharides and other phytonutrients to optimize health and well-being.  Do we need to continue? No, but we will. Chlorella contains more “feel-good” Vitamin B12 than beef liver, has 50-60% absorbable protein in amino acid form, all the essential amino acids (including a high content of hard-to-find lysine,) and all the complex chemical compounds necessary for the protoplasm of life! It also contains the Chlorella Growth Factor (CGF), a nucleotide-peptide complex of substances found only in chlorella and produced by the plant during the intense photosynthesis that enables chlorella to grow so quickly.  CGF actually gives the chlorella cell the ability to quadruple itself every 20 to 24 hours, which explains why this amazing algae has been on planet Earth for over 540 million years. IT’S A SUPERFOOD!!!!!!!!

What does chlorella mean for my health?

• ✶ Highest content of high quality protein (58%) already in amino acid form. Twice as much protein then beef (25%)!  Hello!!!

• ✶ The powerful CGF may help to enhance your body’s natural defense system activity and to remove the multitude of impurities in your body, as well as renew cellular strength and integrity.

• ✶ Multiplies the T-cells (your internal micro army) in your immune system, due to the amazing CGF.

• ✶ Chlorella makes friendly bacteria grow 4 times faster than any other food (see our post Probiotics: Good Bacteria We Want To Have.)

• ✶ The cell wall material of chlorella is beneficial for intestinal and bowel health, detoxifying the colon and promoting friendly bacteria.

• ✶ Eliminates heavy metals like lead, mercury, copper, and cadmium. Some studies show that chlorella binds to harmful pesticides and insecticides like PCBs and DDT (linked to breast cancer,) and carries them out of the body.

• ✶ Strengthens the liver, your body’s mayor detoxifying organ, to rid you of infective agents.

• ✶ Reduces arthritis stiffness,

• ✶ Relieves indigestion, hiatal hernia, gastritis, ulcers, and improves digestion.

• ✶ Decreases menopausal complaints by assisting with estrogen production in the body.

• ✶ Effective in weight-loss programs with its cleansing ability and rich nutrition that keeps the energy up and maintains muscle mass.

• ✶ Test published in the journal Ethnopharmacology showed chlorella preventing cancer in 80% of lab animals tested.

• ✶ In test at the Medical College of Virginia, chlorella was given to twenty human patients with advanced form of conventionally incurable brain cancer.  Two years after the treatment, seven of the patients were still alive, with no traces of cancer in their body.

• ✶ Chlorella can promote cell reproduction, reduce cholesterol and increase hemoglobin levels.

Application: We’ve been using it in granules for a long time, from the brand Sun Chlorella. We like this brand because its chlorella is already pulverized, with the cell wall broken, for easy digestion and absorbability. Sun Chlorella’s cell wall pulverization technology is an ideal physical method in accordance with natural law, not using any chemicals, enzymes, or heat.  The digestibility of the chlorella in Sun Chlorella improves dramatically, reaching over 80% absorption and achieving 95%-99% pulverized cell wall, allowing maximum digestibility of its exceptional nutrients and its purifying cell wall.  We put one pack (3 grams of chlorella) in a 8 oz glass of water 30 minutes before breakfast in the morning.  Or we will drink it 30 minutes before going to bed.  When we sleep, our body regenerates its cells, so it’s a perfect time for chlorella to come in and work its magic.

Fall in love with chlorella… obviously, we have.

Sources: American Cancer Society , chlorella-europe.com, Healthy Healing by Linda Page, http://tuberose.com/Chlorella.html, sunchlorellausa.com

We’ve noticed that cashews have kind of a bad rep (”too much fat”,) but it is only because no one knows its components and the great benefits these can provide. We also had a misconception about them until we researched and learned about their health benefits.  In vegan and raw cuisine, cashews are a must.  They gives food a dairy-like texture, and sometimes taste, when mixed with the right ingredients.  When we make vegan cheese, the best one is made out of cashews.  OK, so we all know they taste great, but lets learn more about this cream kidney-shaped nut.

History: The cashew tree is native to the coastal areas of Northeastern Brazil. From South America, cashews were brought to India by  the Portuguese in the late 16th century.  From there, they were introduced to Asia, Africa, and later to Australia. The Tupi name acaju became caju in Portuguese and cashew in English. Commercial cashew plantations in tropical America didn’t start until the 20th century.

Description/taste:  Cashews are actually the kidney-shaped seeds of a fruit, the cashew apple, which grows on the cashew tree. They were initially thought to be toxic because of the caustic oils found in the hard shell that contains them, but even “raw” cashews (the kind that aren’t roasted) are lightly heated while still in their shells before these are opened, a process that causes the caustic oil to be expelled. This makes cashews ready for consumption when they get to the store for you to enjoy. Cashews have a sweet taste when lightly roasted, and when they are “raw”, their delicate flavor makes them perfect for culinary experimentation.

Nutritional Info:

• Cashews have a lower fat content than most other nuts, 75% of its content is unsaturated fatty acids and 75% of the unsaturated fatty acid is oleic acid, which studies have shown promotes good cardiovascular health, even in  individuals with diabetes.
• Its monounsaturated fat content can help with “bad fats” by reducing high triglyceride levels and lowering HDL cholesterol.
• Their complex carbohydrate content is higher than any other nut.
• Cashews are very rich in copper, which is an essential component in many enzymes, and plays a role in wide range of psychological processes including iron utilization, elimination of free radicals, development of bone and connective tissue, and the production of the skin and hair pigment called melanin.
• They are also rich in magnesium, potassium, iron, zinc and tryptophan.
• Cashews have some calcium, phosphorous, selenium and Vitamin E.
• Phytonutrients present in this nut are: alpha-catechin, beta-carotene, beta-sitosterol, cardanol, gallic acid, epicatechin, limonene, leucopelargonidine, and naringinen.
• One ounce of cashews equals five grams of protein and one gram of fiber

Usage: The key word here is balance.  One third of a cup of cashews per individual per day is ideal and sufficient.  We use cashews as the creamy-texture dairy-replacement ingredient for so many vegan dishes like: cashew cheese, pesto, creamy soups (blended,) cashew ravioli, added to a veggie sauté, sweet and sour tempeh, creamy alfredo sauce, and tomato sauce. You can also add it to your trail mix. If you put cashews under heat, make sure it’s under 125° to preserve their healthy oils.  Soaking the cashew in water for about four hours will activate its natural enzymes and, like with any nut or seed, will make the cashew turn into a predigested food that is easier to digest.

Sources: http://www.healthrecipes.com/cashews.htm, http://www.whfoods.com/, http://www.world-foodhistory.com/2009/01/cashew-nuts.html, The 150 Healthiest Foods on Earth by Jonny Bowden, Ph.D., Staying Healthy with Nutrition by Elson M. Hass, MD