This is veganized version of a very popular Peruvian dish Maryl and I grew up with, called Arroz Con Pollo (”Rice and Chicken”). This version is basically a rice-no-chicken dish. We usually replace the chicken part of the Peruvian dish by serving it with a homemade mixed herb/tandoori tofu, but the rice is so delicious on its own that you can just snack on it solo. My favorite way to eat it is to pair it up with a very limey dark green salad with lots of chopped red onion. The flavor of the mix of the rice, lime, and red onion is what we call “Peru.”

Prep: After rinsing the cilantro with filtered water, pull all the stems off the cilantro, and place all the leaves in a blender.  Add 1/4 cup of water and blend on high speed for 50 seconds until cilantro turns into a paste (or more like a green liquid. Either way is fine). Set aside the cilantro blend. In a medium pot, add the coconut oil and place it in the stove on high heat. Add the onion, garlic, a pinch of black pepper and sea salt. Saute for about two minutes or until onions are translucent. Bring the heat down to medium high, add the cilantro paste and aji amarillo, and mix. Then add the brown rice and saute for  about two more minutes. Add the corn, peas, red bell pepper and olive oil 1/2 tablespoon of sea salt, and blend well.  Add three cups of water and mix with all ingredients. Turn heat back to high and cover. As soon as the water starts boiling, turn the heat down to medium low and set your timer for 1 hour and 15 minutes. Once the timer goes off, check the rice. If there is still some water left but the rice is cooked, mix well, turn the heat to medium high, and let it cook for about 10 more minutes. Check it again and taste. Add more sea salt if needed. Even if there is still some water but the rice is cooked, turn the heat off and blend together. I serve it a little “wet”, but the water will eventually dry out as it sits in the pot while cooling off.

Nutritional info: Brown rice is a gluten-free whole grain loaded with manganese, a mineral that helps your body synthesize fatty acids and cholesterol as well as maintain normal blood sugar levels, and protects your cells form free-radical damage. Brown rice has recently been in our HReport as a food that substantially lowers the risk of developing type 2 diabetes. It is also a great source of selenium (which helps in the prevention of oxidative stress and cancer) and the relaxer mineral magnesium (an HLife featured mineral). Brown rice is also very rich in fiber, which keeps your intestines clean, helps prevent atherosclerosis, and has been shown to reduce cholesterol levels. In a study published in the American Journal of Gastroenterology, it was found that eating foods high in insoluble fiber, like brown rice, can help avoid gallstones. Peas are very high in protein and red bell peppers are a great source of Vitamin C. Cilantro leaves are very high in antioxidants, which protect our cells from free-radical damage. The leafs contain several phytochemicals that studies now show to be imperative for overall health. Cilantro is a good source of several minerals like potassium, calcium, manganese, iron (for red blood cell production) and magnesium. It is also rich in many vitamins, including Vitamin A, folic acid, Vitamin C, and niacin. Cilantro is super rich in Vitamin K, which plays a major role in building bone mass. It is also a digestive and carminative.

In my latest CSA (Farm Fresh To You) box I received a whole bunch of zucchinis.  Inspiration quickly took over me and I thought: Ratatouille. The thing about being me is that I don’t follow recipes and more then anything I love recreating and inventing new ones based on inspiring old recipes. I just go with the flow of my excitement for flavor, the variety that the plant kingdom has to offer, and I let my creativity run the rest of my culinary and nutritional experience. So, obviously ratatouille didn’t happen, BUT, even better (for me), Mint Veggie Touiller did.  Enjoy.

Prep: Place a large stainless steel saute pan (one that has a lid) under high heat and add 1/2 tablespoon of coconut oil. Once the oil melts, add in the onions, garlic, tempeh, rosemary and tamari. Saute for about a minute. Bring to medium high and add the potato and mint and blend in. Add more of the coconut oil as needed. Once the potato and onion mix is well blended, add the rest of the veggies and coconut oil. If you feel like adding a bit more coconut oil, go ahead. Add the sea salt, then mix and toss all ingredients well, put the lid on, and bring the heat down just a bit. Let it simmer for about ten minutes or so. Make sure that the coconut oil has coated all veggies well before putting the lid on. Check it in ten minutes, taste it and make sure the potato is thoroughly cooked (not “al dente”, well-cooked) in order to serve and eat. Sea salt to taste. Serve it with a bit of brown rice and a side of a limey and raw dark green salad.  YUM!

Nutritional info: In the spirit of our July’s HFood Coconut, it was a conscious choice to use coconut oil for this dish. Please check out the Coconut article in our HFood section to find out all of its amazingly nourishing properties. Zucchini is high in fiber and carbohydrates. Due to zucchinis’ mucilage content, they have a mild diuretic action and stimulate the intestines. Carrots contain loads of vitamin A in beta-carotene form (skin health and immune protection) and also the essential mineral selenium, which is had to find in foods. Potatoes contain a hefty quantity of Vitamin C and B vitamins, and they are also 10% protein. They are high in potassium with average amounts of magnesium, manganese, iron, and zinc.  The natural oils of onions are antiseptic.  Both onions and garlic come from the allium family, which has been shown to reduce total cholesterol and LDL (bad cholesterol) levels while at the same time raising HDL (good cholesterol) levels and reducing the risk of prostate and colon cancer.  They have also been shown to lower high blood pressure. Garlic seems to have a positive effect in balancing blood sugar. Tempeh (fermented soy beans) and peas are extremely high in protein. They are low in calories and fat, a good complex carbohydrate, great source of fiber.  Mixing these two high protein legumes with brown rice or millet  in a 1:3 (bean to grain) ratio would aid in lowering gas and making it a complete protein. Soy is fairly high in iron, calcium, potassium, and phosphorous. Peas are the highest in Vitamin C out of all the legumes and  they also contain a great supply of minerals, including iron, potassium, calcium, and magnesium. Mint has the ability to soothe the digestive tract and reduce stomach aches. It has also been known as an anticancer food and is thought to have anti-fungal properties.

Summer time means beach time, high water-content fruits, lots of alkaline/ionized H2O, and, for sure, even more consumption of DELICIOUS salads!!! This has been my basic summer salad, with some variations here and there. It’s easy to make, taste-alicious, simple and nutrish, so much so that I even take this salad on the go, and savor every bite where ever I am.

Prep: Add all ingredients into a large bowl, season with Celtic sea salt, freshly squeezed lime juice and Udo’s oil (with DHA).  The sesame tofu sticks are optional. I bake them in the oven for 15 minutes, but some times I buy them at Whole Foods at the deli area already made. They always have them available and they’re made with organic tofu (I already checked with the manager). Make sure you mix the salad well for all the juices and flavors to blend.

Nutritional info: Bell peppers and lime are super high in Vitamin C, an antioxidant that shields DNA from free radical damage. Vitamin C is essential for the production of collagen, which is the glue that holds the body together and keeps the skin young. Spinach and Heirloom tomatoes are so amazing, we glorified them in our HFood section, so check those out there. Your body needs good fats in order to burn body fat, and avocado is a great source for this. We call avocados, “the butter of the gods”. They provide nearly 20 essential nutrients, including fiber (colon-cleansing), potassium (electrolyte), Vitamin E (cancer-fighter), B-vitamins (nervous system support and overall health maintenance) and folic acid (cell production).

In the spring and summer, our bodies tend to asks us for more liquids, refreshing foods and lighter meals. One afternoon, I combined all these body requests into one and came up with this tasty appetizer. Although classified as a starter, to me it was more like a hearty snack, because it nourished my body so much that I didn’t feel like eating anything else for at least two more hours. This is my kind of snack: Quick to make, cell-nourishing, borderline appetizer/teaser, no sugar, no dairy, no wheat, obviously plant-based, not dehydrated, and beautiful to look at. Yes, please.

Prep: In a large mixing bowl, mix the quinoa with all the other ingredients. Play with the seasoning (sea salt, lime, olive oil) to find the right flavor for your palate. Personally, I love it extremely limey, so I keep adding more lime juice until I get it just right for my taste buds.  Always aim at getting it just right for you, regardless of what the measurements of the recipe call for. If you want to plate it like the above picture, exclude the tomato from the main mix and place it at the top of the quinoa cake instead. You can serve it that way for lunch or dinner appetizers.

Nutritional info: Quinoa is such an HLife and HKitchen favorite that it became an HFood. It’s the only whole grain with complete protein.  Avocado is an excellent source of dietary fiber as well as monounsaturated fatty acids. Recent studies show that monounsaturated fatty acids like oleic acid (high content in avocado) offer protection against breast cancer. Avocados are rich in potassium, which helps to regulate blood pressure, and guard against circulatory diseases like heart disease or stroke. Its nutrients offer oral cancer prevention, and its phytonutrients, particularly those in the Hass variety, may inhibit the growth of prostate cancer cells. Onions are very rich in chromium, a trace mineral that regulates blood sugars and helps prevent heart disease by lowering homocysteine levels. Abundant in flavonoids, especially in the antioxidant quercitin (which protects colon cells), onions support gastrointestinal health. Heirloom tomatoes have also been featured as an HFood, so check out their health benefits.

Any excuse to re-invent an Italian or Peruvian dish, I’m totally there. Noodles are not limited to pasta dishes, as in our creative minds there are no limits. As we mentioned in our post Who Are You?, the only limits that exist are the ones we create and agree to in our mind. So, yes, noodles can be made fresh from any vegetable that you want to make look like a noodle. This dish was inspired by the desire to beauty-fy the lovely zucchini even more, make it sexy, healthy, tasty, and it was also born of the need and desire for a raw veggie noodle. White or navy beans are so creamy and mild in flavor that they became the perfect candidate for a dairy-free Alfredo sauce version.

Prep: Use a mandolin slicer to make the zucchini pappardelle. Slice paper-thin, pieces and then cut them vertically in half. Set them aside while you make the white bean Alfredo. As the zucchini sits, it will soften. In a high speed blender, add the white beans, garlic, lime juice, black pepper, nutritional yeast, tahini, olive oil, nutmeg, and paprika. Blend for about one minute and half, or until smooth. In a large mixing bowl, add the zucchini pasta and a small amount of the sauce.  Mix roughly with a large fork. Add the peas and lightly mix again. Add more black pepper or sauce if you want, and then serve. Garnish with walnuts on top.

Nutritional Info: Ninety five percent of a zucchini is water. Zucchinis are an excellent source of Vitamin C, beta carotene and Vitamin A, all great for cardiovascular protection  We don’t peel them because most of the nutrients are in the skin. As a high-fiber food, zucchinis contribute to keeping cancer-causing toxins away form the colon. They also contain minerals like potassium, folate, copper, riboflavin and phosphorous. White beans are loaded with folate, the amino acid tryptophan and the mineral manganese. As with most beans, white/navy beans are also high in fiber, which prevents sugar levels from being raised too quickly and also aids in reducing you risk for a heart attack. Navy beans also contain a good amount of iron, an important component for the blood, and Vitamin B1, critical for brain cell/cognitive functions.

My two fave foods are Italian and Thai. With this dish, they got married in my kitchen – with a Peruvian quinoa theme  – and lived happily ever after, in my tummy (until digestion do them part).  Quinoa is gluten free, the only whole grain with complete protein, has been featured as an HFood and it comes from my birth country of Peru. I created this recipe with an Italian carbonara intention and a Peruvian flavored palate, then, all of a sudden the thought of Thai food sprouted in my mind. Speaking of sprouted, I used sprouted tofu as our “carbonara egg replacer” part.  Soy is not a staple or frequently consumed food in my home, but when we do eat it, whether at home or out, it has to be organic, and in its simple forms like tofu, tempeh or miso.  I do not rely on it as my main protein source, but it is present in my plant-based diet in very low and balanced doses.   We also make our own nut milks at home, usually from almonds and Brazil nuts, instead of drinking soy milk and we don’t consume highly processed soy foods, so, we don’t have to worry about accumulating large amounts of soy in our diet.  Health and nutrition is all about being knowledgeable of how and why you eat certain things.  You can read more about the pros and cons of soy in our recent three part allergens “free” series.

I also used tempeh as my bacon bites replacement, which keeps that carbonara flavor.  Another carbonara requisite, probably the main ingredient, is fresh ground black pepper.  One of the rumors of how the word carbonara emerged was from the word carbone, which means “charcoal”.  The charcoal idea came from the big chunks of black pepper all around the carbonara.  As for the Thai part of it, I call it the H-Thai combo = peanuts + cilantro + lime.
Nuff said…. Let’s make this hybrid.

Prep: In a large pot, bring water to boil and add the quinoa noodles to cook for about 12 minutes.  Always taste them before you take them out to make sure they are to your liking.  In a large pan add 1/4 cup of water and bring it up to high heat.  When the water is boiling wait for it to start consuming (this confirms that the pan is hot), add both onions, garlic, sea salt, 1/2 teaspoon of the black pepper and water, saute until onions turn translucent. If the pan is overheating, add a little more water, this time from the water used to boil the quinoa noodles. Turn to medium high and then add the tamari and tempeh (1/4 cup of 1/2 inch tempeh squares is optional for the bacon replacement). Saute for about 1 minute. Then, add all the peppers and tofu and mix well for about a minute. Bring heat to medium low and transfer the al dente (or to your liking) quinoa noodles from the pot to the pan, then add the rest of the black pepper, peanut butter (which can be diluted a little with some water), cilantro and blend well for about another minute. Squeeze the juice of one lime all over it then mix again. Serve and enjoy.

Nutritional info: No oil was used to cook this delicious dish. We used water to saute, and that is a big win in the healthy cuisine world.  This dish is by far a protein-focused meal. Quinoa contains all essential (and more) amino acids, classifying it as a complete protein food.  Tofu and tempeh are also both very high in protein, especially amino acid tryptophan, which helps regulate appetite,  sleep better and elevate your mood.  Soy foods like tofu, contain phytoestrogens, specifically the isoflavones, genistein and diadzein which are compounds able to dock estrogen and act like a very weak version of them. Soy’s isoflavones may provide just enough estrogenic activity to prevent or reduce uncomfortable symptoms of menopause, like hot flashes. This is not to say men can’t have soy. They sure can, but in small doses per week. Soy is also a legume extremely high in absorbable iron. A cup of soy delivers 49.1% of iron (for the blood), 37% of the essential mineral magnesium (participates in over 300 functions in body) and 41.2% of the essential omega-3 fatty acids, which provide cardiovascular protection, increase good HDL cholesterol, reduce inflammation, keep blood from clotting and help prevent cancer growth.  Bell peppers contain a hefty amount of antioxidants, keeping cell damaging free radicals in check. Garlic is a natural antibiotic with many health benefits on blood pressure, the heart and lowering cholesterol.  Garlic is rich in selenium (protects cells from free-radical damage), and manganese (maintains normal blood sugars, keeps bones strong and healthy). Peanuts are a good source of the star antioxidant Vitamin E, which protects your skin from the sun’s rays and allows your cells to communicate effectively. Peanuts also contain folate (as do most of the beans/legumes, especially lentils), a B-complex vitamin that supports blood cell production, helps prevent anemia, allows nerves to function properly and helps prevent osteoporosis-related bone fractures. If you consume peanut butter, make sure it is organic and from a very reputable brand that you personally researched.  As many as 28 peanut butter manufactures have been tested and known to make their peanut butter from their left over moldy peanuts, this moldy fungus causes people not just allergens but cancer via the chemical aflatoxin. Do your research and if you can make your own peanut butter at home, even better.

Note: I suggest that you pair this dish up with a limey and green variety salad.  Being that this dish alone is mostly slightly acid-forming, you want it to be just about 30% of your entire meal.  By having a big raw green leafy salad to accompany the dish, it will balance the ratio of alkaline and acid-forming foods for the body and complement the texture and flavors as well.

]]> http://hlifemedia.com/2010/05/h-thai-quinoa-noodle-carbonara/feed/ 7 http://hlifemedia.com/2010/05/hkitchen-curry-almond-nori-sticks-snacks/ http://hlifemedia.com/2010/05/hkitchen-curry-almond-nori-sticks-snacks/#comments Wed, 12 May 2010 07:47:21 +0000 Silvie Celiz http://hlifemedia.com/?p=4825 Almond Curry Nori Snacks by HLife Photography

Yes, we all eat three times a day…hopefully. But in between those meals, we all want a snack (I know I do!) Clients were always asking me for healthy snack options and so was (and still is) my husband, so here’s a good choice. As all of you HLifers (those of you reading and living the HLife) probably already know, we are big fans of whole sea veggies. Maryl and I like nori very much (she went for a three-day period of eating nothing but variations of homemade vegan sushi). I love to reinvent the nori wheel, so I took this amazing sea vegetable and ran with it.

My requirements when it comes to snacks are: delish, nutrish, gluten-free, no refined sugar, whole foods, and high in fiber. So, when I thought snack, my mind said: nori (love) + curry (delish) + almonds that are a breakdown-at-a-slower-rate whole food (nutrish) = long lasting energy and satisfied taste buds. A winning combo. Watch out, vending machines filled with junk – here come the amazing raw almond curry nori sticks!

Prep: After having soaked the almonds for 4 hours, peel the shell off (just squeeze, it will come right off after soaking). Throw away the shells, which contain a little bit of toxins. In a food processor, place the almonds, walnuts, sunflower seeds, and grind them all until they are very finely chopped and mixed. In a medium mixing bowl, pour the nut mix from the food processor. Add the rest of the ingredients and blend well with a flat wooden spoon.  Take a nori sheet (with the lines going straight in front of you) and cut it into three long sheets. Turn them sideways with the glossy part at the top and place the curried almond mix along the first line. Roll it up like the picture above, and before you finish rolling seal the end (on the inside) by adding a little bit of water with your finger. Fnish rolling them up and they will seal right up with the bit of moisture from the water on the nori. VOILA.

You can cut them in half and eat them right away or put them in the fridge in a sealed container for later. Some people put them in the dehydrator but the more you eat foods that are not dehydrated the better, they take to much water away from your body and this means you will have to be diligent about drinking lots of extra water lest you want dry skin.

Note: If you want to change the flavor to Mexican, Italian, Thai or any other cuisine style, use your fave organic spices instead of curry powder to give this snack the taste you love. Once you are knowledgeable about nutrition don’t be afraid to have fun with meal preparations by being creative and adding your own twist to this or any other recipe.

Nutritional Info: First of all, almonds are the only alkaline nut and technically a seed,  which is why they have so much nourishment. Almonds are high in monounsaturated fat, which actually helps lower your LDL-cholesterol and reduce your risk of heart disease. Besides the healthy fats, almonds also contain a hefty amount of Vitamin E, an extraordinary antioxidant that keeps your skin youthful, relieves symptoms of arthritis (and other inflammations), reduces the risk of prostate cancer in men and can inhibit the the growth of breast cancer cells. Also, 1/4 cup of almonds contains 99 mg of the mineral magnesium. The body contains over 300 different enzymes that require magnesium in order to function; this mineral also relaxes your nerves and muscles, builds and strengthens bones and keeps your blood circulating smoothly. The language of the Universe and Nature is symbols, and a walnut looks like a brain…nuff said. Walnuts are 60% to 70% omega-3 fatty acids (the body does not manufacture it), which contribute to the promotion of better cognitive function, have anti-inflammatory benefits, and give neurons quality oil for better communication from neuron to neuron. Walnuts also have an antioxidant compound called allagic acid. This compound supports the immune system and it seems to have several anticancer properties. Sea veggies like nori are an excellent source of iodine. Iodine is essential for the production of thyroid hormones that regulate metabolism in every cell of the body and play a role in virtually all physiological functions.  Nori is also rich in Vitamin K, folate (prevents birth defects), magnesium, iron and calcium, and the B-vitamins riboflavin and pantothenic acid. It is also a fat and cholesterol-free food, and a good source of Vitamin C.

]]> http://hlifemedia.com/2010/05/hkitchen-curry-almond-nori-sticks-snacks/feed/ 9 http://hlifemedia.com/2010/05/hkitchen-lentils-101/ http://hlifemedia.com/2010/05/hkitchen-lentils-101/#comments Wed, 05 May 2010 07:37:32 +0000 Silvie Celiz http://hlifemedia.com/?p=4730 Lentils by HLife Photography

If you are looking for a legume that you don’t have to soak and that cooks super quickly, the amazing lentil is your guy. Legumes are delicious and very high in protein, and they are a life saver when you forgot to soak beans the night before and need to make something  nutritious and fast. The trick to their ultimate taste is knowing with what spice and veggies to cook them. Growing up in Lima, Peru (now a world renown culinary destination), I was exposed to a variety of flavorful experiences (we have purple potatoes  and endless spices in the forms of peppers that we call “ajis”- so much diversity!), most of which were homemade. This allowed us to enjoy various dishes that included some type of legume (there was always a “menestra del dia” (legume of the day).  Because of this, we HLifers are big fans of – and have very high standards for – the flavors of beans/legumes.  Lentils just happen to be the ones that transport me back to grandmas house, and so I set out to share this memorable menestra with you.

Prep: In a medium size pot, add the lentils, water, onion, garlic, carrot, and potato. Put on stove, cover and set to high heat. Once it’s come to a boil, turn down heat to medium low and set timer for 20 minutes. After twenty minutes, check on it by stirring with a wooden spoon and seeing if the lentils have turned a golden color. If they haven’t, let them simmer for another 10 minutes (the consistency should be slightly watery, so, if it is drying up, be sure to boil water separately and add it as needed. Legumes consume a lot of water during the cooking process. Also, see note below about stew or soup). Once they are golden and the lentils are soft to taste, bring the heat down to low and add the sea salt, cumin and cilantro. Mix well, taste, and cover for another minute. Serve and enjoy.

NOTE: Depending on the amount of water, you can make the lentils into a stew (less water) or a soup (more water) – it’s up to you. The flavor and nutrition remain the same (awesome, of course!)

Nutritional info: Lentils are loaded with protein, with a heaping 22g per cup, and have no fat or cholesterol (keep in mind that in order for this to be a complete protein, you need to pair it with a grain like brown rice, which has whatever amino acids the legume is missing. The combination is delish). Lentils are also a great source of iron, a great ally for menstruating women, who are more at risk for iron deficiency. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. We combined the lentils with potato because the root vegetable’s high vitamin C content makes the iron in the lentils readily absorbable.  Lentils are a very good source of cholesterol-lowering fiber. Because of their high fiber content (a whopping 62%), they are of exceptional benefit in managing blood-sugar disorders and keeping our intestines clean. Researchers in Japan found that legumes were associated with 82% reduction risk of death from heart disease!  Lentils are also loaded with: 1) folate, which helps to make both DNA and RNA, and helps to prevent anemia and cancer, and 2) magnesium, which is essential for over 300 functions in our body, including, maintaining normal muscle and nerve function, supporting a healthy immune system, and keeping bones strong.

Extra Sources: http://www.wisegeek.com/what-is-folate.htm, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=52

Flavor and texture are prime in this Silvie 3.33 version of stuffed bell peppers. Why 3.33? Because I looked through a myriad of recipes to create and perfect this nutritious vegan one, and it turned out divine. If you needed healthy comfort food, look no further – this recipe will do.  Healthy, made from scratch, and delicious is our specialty. Let the salivation begin!

Prep: Preheat oven at 400 degrees. In a large pan, add the butternut squash and 1 1/2 cups of water, turn it to high heat, and let in boil for about 10 minutes.  Once the squash is kinda soft and the water is almost consumed, add the garlic, onions, soy butter, sea salt, black pepper, and cumin and saute for 2 minutes or until the onions are a bit transparent. Add the tempeh, mushrooms, zucchini and tamari and blend well, then turn the heat to medium high and saute for 5 minutes. If the pan in too hot, add a bit of water to let steam out. Add garlic powder and raisins and continue to mix for about 2 minutes, then turn heat off. Slice the top of the bell pepper, remove the core and seeds. With a teaspoon, add the sauteed mix inside the bell peppers and press down to stuff it tight (but not too tight). Put them in an oven-safe dish and bake at 350 for 15 minutes. Serve and enjoy!

Nutritional info: This is a dish high in protein and vitamins C and A.  Tempeh is fermented soy beans with about 10 grams of protein in 1 cup, no fat, no cholesterol. It has off-the-charts amounts of manganese, a trace mineral that serves in numerous physiological functions. Tempeh is loaded with riboflavin, a B vitamin essential for the transfer reactions that happen in order to produce energy in the mitochondria of the cell and also a co-factor in the regeneration of one of the liver’s most important detoxification enzymes, glutathione. Tempeh is made from high-fiber soybeans; the fiber is able to bind to cancer-causing toxins and remove them from the body, so they can’t damage colon cells. Bell peppers are extremely high in Vitamin C, which is why we pair them with raisins and crimini mushrooms, which are rich in iron, because iron is much better absorbed with Vitamin C.  With their content of Vitamin B6 and folic, bell peppers reduce your risk of cardiovascular disease. Because the peppers are green, they are high in blood-cleansing chlorophyll.  The orange color of the butternut squash tells us of its betacarotene content, great for healthy eyes and skin. Our crimini mushrooms contain powerful antioxidants and phytonutrients that promote optimal health, especially a rich supply of selenium. Selenium is needed for the proper function of our body’s antioxidants, which keep us young, and protect us from cancer-causing toxins, free-radical damage and are also involved in DNA repair.

]]> http://hlifemedia.com/2010/04/hkitchen-stuffed-bell-peppers/feed/ 4 http://hlifemedia.com/2010/04/almond-brazil-nut-milk/ http://hlifemedia.com/2010/04/almond-brazil-nut-milk/#comments Wed, 21 Apr 2010 07:00:34 +0000 Silvie Celiz http://hlifemedia.com/?p=4558 Nut Milk by HLife Photography

At some point in history a distorted idea came about: the concept of cow’s milk for human consumption. It’s a very silly thing to observe that the human species is the only mammal that drinks another mammal’s milk. Why? Ignorance, media brainwashing, billion dollar industry, because your parents told you and their parents told them., etc… Here at HLife, we encourage and empower individuals to question and research the what, when, why, how, and where of things, especially when it comes down to two very important questions: Does my body need this? and What does my body – or do my cells – actually need?

The confusion of drinking acid-promoting cow’s milk is still around due to the heavy misleading information from the milk industry, stating that people need cow’s milk for bone health. But the truth is that cow’s milk has too much protein for the human body (have you seen cow’s bones?) and it actually leaches calcium out of our bones. Our blood is very alkaline and it needs to stay that way. When the body ingests too much protein, it acidifies the blood therefore needing to leach  the alkaline mineral calcium out of our bones in order to balance the acid in our blood  and maintain the slightly alkaline pH of blood. You heard it, cow’s milk actually increases your risk of osteoporosis (all of this is not new – Dr. T Colin Campbell, nutrition expert, discusses this in our interview with him, as well as all of the issues with cow’s milk in his best-selling book, The China Study). Also, milk is usually pasteurized in order to kill bacteria, but this process also kills the enzymes that help breakdown the gigantic amount of protein in the substance. The human body doesn’t need the amount of protein cow’s milk contains. Are we calves? No. Do we need to build massive cow bones?  NO. You like milk?  The replacement and solution to the distortion is right here: NUT MILK.  Nut milks are super easy and quick to make; they are also high in minerals, good fats and enough digestible protein for a human’s body not to get acidified by an excess of protein but to get the nourishment and healthy amount of amino acids it needs. Want more calcium?  Eat your dark greens, hijiki, broccoli and sesame seeds. And now, we’d like to welcome you to liquid mineral heaven:

Prep: Soak the nuts in separate bowls for 4 hours. Rinse with filtered water and put them in a blender.  Add the water and blend at high speed for about 2 minutes. Over a large mixing bowl set your nut milk bag or cheese cloth and pour the blender mixture slowly. Once it is all poured into the nut milk bag or cloth, squeeze the rest of the liquid out with your hand (this is the real milking process, right in your kitchen). Rinse your blender with filtered water and pour the nut milk back into it. Add other ingredients, blend and serve.  If you want chocolate milk add 1 teaspoon of organic raw cacao powder. (I don’t even want to tell you what cow’s chocolate milk is made of…nasty.)

Nut milk usually keeps for about 3 days, forcing you to drink it fresh (as it should be).  When I buy bottled water, it’s usually in a glass bottle; I keep the bottles and when I have leftover nut milk I pour it into the large glass bottles and it goes in the fridge. Always give it a shake before you drink it.

Also, when I make fresh nut milk in the morning, I usually don’t add any ingredients to it because I use it for my morning ultimate smoothie. But if I’m going to have it in the fridge for a period of three days, I do add the lecithin in order to keep it fresh and not coagulated. Usually, I don’t add any natural sweetener because it tastes so great on its own that I don’t think it needs any, and that’s why I say it’s optional. Experiment in your kitchen and come up with the perfect nut milk recipe for you and your family. Creativity and finding the right balance of tastes that suit you best are part of meal-making.

Note: I usually soak my nuts the day before, rinse them and store them in glass jars for the next morning.  When I wake up, I make fresh, tasty and nutritious nut milk super quickly.

Nutritional Info: For this milk, we used two nuts: almonds and Brazil nuts. This combination is what I like to call “mineral heaven”. In HLife, there is always a nutritional reason for pairing certain foods. Almonds are the only alkaline nut, extremely high in manganese (aids in calcium absorption) and heart disease-reducing Vitamin E. Almonds are also rich in magnesium, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body.  It also contains the important electrolyte mineral potassium, involved in nerve transmission, maintaining normal blood pressure and proper heart function. Almond is antioxidant heaven, providing the body with about 20 potent antioxidant flavonoids to keep you young and glowing. It is also a monounsaturated fat, which the International Journal of Obesity and Related Metabolic Disorders suggest helps you lose weight. Brazil nuts are outrageously loaded with the immune-boosting mineral selenium, which most diets lack. The vital antioxidant glutathione is only made by the body and its synthesis depends on how much selenium is available. According to the National Institutes of Health: “selenium deficiency may contribute to development of a form of heart disease, hypothyroidism, and a weakened immune system.”  Selenium has been known to be crucial for fertility in both men and women and is also needed for thyroid function.  A powerful detoxifier, selenium removes heavy metals and has protective effects against aging and disease. Besides containing other essential minerals, Brazil nuts are also extremely high in amino acids.

Food Recycling: Save the nut meat after you squeezed the bejesus out of it, and come up with a veggie mix combo to make raw patties/burgers, like we did with the Raw Yam Nut Burger.  Then put them in the dehydrator for a few hours, and voila!! You got tasty, healthy and protein-packed nutty burgers!