When a salad is 80% of your meal – a portion from which we are expected to get loads of vitamins, minerals, complex carbs, phytonutrients, a variety of amino acids and good fats – a few leaves with two wheels of veggies on top just won’t cut it. My expectations are higher, and I aim to succeed in nourishing my body with the proper nutrients in order to maintain my optimal physical health.  One of my pet peeves is what I call “petty” salads.  This is the salad that is mostly made up of some leaves (for fluff), a couple of tomato wheels (if we are lucky to get more than one), a cucumber slice and one thin ring of onion chopped in half, or maybe a couple of carrot shavings. Not only is this a weak attempt at a salad, it is unfortunately a sad reality that most of us get served when out to dinner at a restaurant (or let’s be honest, at many persons’ dining tables). That needs to change. Although my salads are always nutrient dense, in this hearty, real meal salad, I decided to focus on antioxidant count, protein density and iron absorption in particular.  Let’s do this.

Prep: In a large salad bowl and in no particular order, start adding all ingredients (produce) as you dice them. Wash and dry parsley and leaves well, then chop and add to salad bowl. Sprinkle the Himalayan salt first, then the lime on top for better flavor results, and then the oil. Combine all ingredients by mixing thoroughly for about a minute. The trick in the flavor is in dicing the veggies so finely that the flavors blend really nicely, and in spending a good amount of time mixing them well with the dressing. If the salad is served for day time, I recommend doing 3 cups of spinach and 1 cup of red leaf lettuce, and if its night time,  stick to the original recipe. Lettuce has a relaxing effect that preps you for a good night’s sleep and spinach has the energizing effect you want during the day. It is important to know which time of the day to have which leaf. Enjoy!

Nutritional info:

• ❊ Bell peppers: Loaded with vitamins C and A, these colorful star veggies are filled with antioxidants that protect you against free radicals that cause huge damage to your cells.  Their vitamin and mineral content also reduces risk of cardiovascular disease, promotes eye and lung health, lowers risk of cancers, and protects against rheumatoid arthritis.

• ❊ Pecans: Rich in Vitamin E, an antioxidant, which inhibits oxidation of blood fats and prevents heart disease. Out of all the nuts, pecans have the highest antioxidant amount, which means they may decrease the risk of cancer, and neurological diseases such as Alzheimer’s. Pecans also contain plant sterols, which are known for their ability to lower cholesterol. They are also a high-quality source of protein, and contain more than 19 vitamins and minerals including folate, calcium, phosphorous, zinc, several B vitamins and 60% of their fat is monosaturated.

• ❊ Raisins: A rich source of a trace mineral that is critical to our health – Boron provides protection against osteoporosis, and macular degeneration. Raisins are a good source of iron and when we pair them up with a high vitamin C food like bell peppers and tomato, it allows the iron absorption to be optimal.  Also, raisins must always be bought organic because they are on the top 12 pesticide foods list, and  to avoid sulfites that are added to conventional raisins.

• ❊ Red onion: Good source of chromium, an essential mineral necessary for the formation of Glucose Tolerance Factor, a compound that regulates the body’s use of glucose and helps to balance blood sugar. Chromium regulates hunger, reduces cravings, and helps protect DNA and RNA. Onions have been shown to reduce cholesterol levels, risk of heart disease and a variety of cancers.  Also contains  the antioxidant quercetin, which supports gastrointestinal health. Onions boost bone health, and contain anti-inflammatory and anti-bacterial capacity.

• ❊ Sprouts: Amazing source of rich protein. While meat is 19% protein, clover and pea sprouts are 26% protein and broccoli sprouts are 35% protein. Pea sprouts contain all the essential amino acids, they are rich sources of vitamins A, C and E and the minerals calcium, iron, and phosphorous. Clover sprouts are rich in phytochemicals, in particular genistein which is protective against cancer. Clover contains naturally occurring plant estrogens helpful with PMS, menopause, and fibrocystic disease and contains vitamins A, B, C, E and K, the minerals calcium, iron, zinc, magnesium, phosphorous, and trace minerals carotene, as well as chlorophyll. Broccoli sprouts contain 50 times more sulforaphane (the amazing cancer-fighting phytochemical) than fresh broccoli.

• ❊ Avocado: Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients such as alpha- and beta-carotene as well as lutein. Avocados contribute vitamins, minerals and phytonutrients, which are thought to help prevent many chronic diseases.

• ❊ Radish: High in dietary fiber, Vitamin C, Folate, Potassium, Riboflavin, Vitamin B6, Calcium, Magnesium, Copper, and Manganese.

• ❊ Parsley: Parsley contains three times as much Vitamin C as oranges, twice as much iron as spinach, is rich in vitamin A and contains folate, potassium and calcium.  Also, it is recognized for its cancer-fighting potential. Parsley is particularly helpful in treating kidney and bladder inflammations, irritable bladder, and edema.

• ❊ Spinach: For nutrient content check out Spinach profiled as an HFood.

• ❊ Cucumber: Excellent source of iodine, an essential mineral for the functioning of the thyroid gland, promotes skin, nails and hair health and assists the body in utilizing fat, protecting it against obesity. Rich in Vitamin E (the muscle vitamin), nourishing cells, strengthening capillary walls, improving circulation and healing of damage tissue. High water and collagen content.

• ❊ Heirloom Tomato: High in Vitamin C and potassium, which helps to stimulate your immune system. Tomatoes contain the antioxidant and anticancer agent lycopene, which gives them their bright red color. They also contain p-coumaric acid and chlorogenic acid, which can block the formation of nitrosamines that can destroy DNA and cause cancer.

• ❊ Udo’s oil with DHA: DHA is an omega-3 fatty acid that is essential for the proper functioning of our brains as adults, and for the development of our nervous system and visual abilities during the first six months of life. A vegetarian (algae-derived) source of unrefined DHA that supports heart health, cognitive function, and eye health.

• ❊ Lime: Alkalinizes the body and preps the it for digestion by aiding in the release of hydrochloric acid.

• ❊ Himalyan salt: Containing all of the 84 elements found in your body, promotes healthy pH balance in your cells, particularly your brain cells. Promotes blood sugar health and helps to reduce the signs of aging, assists in the generation of hydroelectric energy in cells in your body and aids in absorption of food particles through your intestinal tract.  Is also rich in magnesium, a very important mineral for the optimization of neurotransmitter function, is very alkalinizing to the body, works as a natural laxative, and  is used by the pituitary master gland as part of  its regulation of parathyroid, adrenal, and thyroid function. I use the brand Ultimate  Superfoods Himalayan Crystal Salt, which states its high magnesium content.

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

Image by Jesse Wight

This year and from here on, HKitchen will be featuring more RAW recipes to keep our cells nourished and young with antioxidant-rich veggies and our bodies slim from the intestine-cleansing veggie fiber! When we are making raw meals, it is extremely important that your veggies are organic. Because of the guidelines by which it is farmed, organic produce has a huge amount of nutrients, as nature intended, unlike the nutrient-depleted conventional produce filled with pesticides and the even worse genetically modified fossil fuel-based produce, like conventional corn and soy.  So, be sure to support organic farmers as much as you can. Also when eating raw foods, always remember to chew your foods thoroughly.  The purpose of chewing is to break down the cell walls of the veggies, which contain their own enzymes for better digestion, solar/photon energy captured by photosynthesis, and all the amazing nutrients needed on a molecular level – all ready. We can have access to all this amazing nutrition (in the true meaning of the word) by chewing very well and using our teeth as a powerful tool for breaking food down. As you chew, your will also release your own enzyme in your saliva, called amylase.  Amylase stars digestion of carbohydrates (it only breaks down carbohydrates, not proteins or fats) and converts starch and glycogen into simple sugars. So chew lots and buy organic.  Now, let’s go experience some nutrition and great flavor!!

This recipe came to me through my love for quinoa pasta dishes and salads. I spiked it with creativity and inspiration from other flavors. You might think, “hey wait a minute – where is the pasta? No flour noodles in here?” But, in the raw world, julienne vegetables in long and very thin noodle-style ARE considered pasta.  So here is to re-programing and replacing our flour pasta association with a new one: Seeing julienne vegetables as pasta! This tasty and nutritious dish is very simple to make and even easier when you have the right tools. I’m super excited because my in-laws gave me an AMAZING, professional, heavy-duty mandoline slicer for my birthday!  A mandoline is a great friend when eating raw dishes, but don’t worry, if you don’t have one, you can julienne veggies by hand. Anyway, I’m getting hungry again thinking about this deliciousness of a meal, so let’s get to it.  The organic ingredients are:

Place all the julienned veggies (carrot, red bell pepper, red onion, radish, and cucumber) in a medium bowl, add the Udos oil, and set aside.  To make the sauce, use a four-inch glass mixing bowl, add the finely chopped garlic, the juice of the lime, the raw sesame tahini and the sea salt, blend well, then set aside while the garlic cold-cooks with the lime.  In another four-inch glass mixing bowl place the chopped pecans, add the agave or maple syrup and blend.  Add the pecan mix and sauce to the julienned veggies and toss to mix thoroughly, blending all the ingredients well. Taste and add more sea salt, if needed.  Serve on a bed of spinach and enjoy!!!

Micronutrients Information: Carrots, bell peppers, and radishes, are an excellent source of dietary fiber, which cleanses out your intestines. This meal contain tons of vitamins and minerals, especially a substantial amount of:

• ❁ Vitamin A: Fat soluble vitamin involved in formation and maintenance of healthy skin, hair, and mucous membranes, proper bone growth, tooth development and reproduction.

• ❁ Beta carotene: Highly pigmented (red, orange and yellow), it’s considered a provitamin because it can be converted into Vitamin A. They posses antioxidant properties which are in charge of preventing cell damage and are known for contributing to anti-aging.

• ❁ Vitamin C: Water soluble vitamin necessary for the body to form collagen in bones, cartilage, muscles and blood vessels. Aids in the absorption of iron.

• ❁ Vitamin K: Is necessary for normal clotting of the blood.

• ❁ A rich amount of Folate: Plays a vital role in DNA metabolism, gene expression and repair.  Deficiencies of folate are associated with cancer risks. Required for the synthesis of several important amino acids (proteins).  It is also one of the three key requirements for synthesis of methionine, which we need for many biological reactions, including keeping our homocysteine levels down, which decreases risks of cardiovascular disease.

• ❁ Lutein & Zeaxanthin: The only two carotenoids from in the retina and lens of the eye. may help slow the development of age-related macular degeneration and cataracts.

• ❁ Choline: An essential nutrient that is involved in proper cell signaling, nerve impulse transmission, lipid (fat) transport and metabolism.

• ❁ Phosphorous: formation of bones and teeth. It plays an important role in the body’s utilization of carbohydrates and fats and in the synthesis of protein for the growth, maintenance, and repair of cells and tissues. It is also crucial for the production of ATP, a molecule the body uses to store energy.

• ❁ Calcium: Mayor structural element for your bones and teeth.  Plays role in mediating the constriction and relaxation of the blood vessels, nerve impulse transmission and secretion of hormones like insulin.

• ❁ Magnesium: Involved in more then 300 essential metabolic reactions like energy production, synthesis of essential molecules (DNA, RNA, Protein), transports potassium and calcium across cell membranes, important for wound healing and cell signaling. This list can go on and on…

• ❁ Potassium:  An essential mineral and electrolyte fluid with 30 times more concentration inside the cell, which is critical for nerve impulse transmission, muscle contraction, and heart function.

Sources: www.nutritiondata.com, www.mayoclinic.com, pi.oregonstate.edu, www.nlm.nih.gov