Common backyard weed may curb cancer risk
Cooking School | Fresh Hazelnut Butter
Ingredients ...
2 1/2 cups raw hazelnuts
Method ...
Preheat oven to 350ºF. On a baking sheet, roast the hazelnut for 8-10 minutes until skins begin to crack. Remove from oven. While still warm, roll the nuts in between both hands to remove the skin.
Place the nuts In a food processor and pulse until granular. Next, blend non-stop until the mixture turns creamy. You may need to scrape the sides of the processor bowl a few times for an even consistency.
Cocoa butter is not just for chocolate anymore - Discover the healthy secrets behind this sensuous food
Food of the gods
Chocolate is considered a food of the gods for good reason. Nothing else quite compares to the texture, taste and complexity of this flavorful delight. While most of us are familiar with the rich, dark element of cacao beans, many are unaware of the health perks contained within its light-colored counterpart. Cocoa butter is what gives chocolate its smooth, melt-in-your mouth, satisfying quality. It is also an incredible source of vitamins, flavonoids, antioxidants and minerals. In fact, cocoa butter contains generous amounts of cocoa mass polyphenol (CMP) which has been shown to thwart cancer, prevent cardiovascular disease and ease arthritis. These same compounds also help to regulate excessive T-cell activity -- the root cause of immune system dysfunctions like psoriasis, fibromyalgia and chronic fatigue syndrome. Researchers believe that the oleic acid content in cocoa butter may lower the risk of heart failure as well. Oleic acid is a healthy monounsaturated fat which is also found in olive oil. For ultimate nutrition and flavor, source organic cocoa butter that is processed under low temperatures.
Ditch the commercial sport drinks and artificial protein bars -- Try economical, nourishing and handmade varieties instead
In a rather sad and ironic state of affairs, individuals exercising to improve health and fitness often fall into the trap of neon colored sport drinks and sugary protein bars with questionable ingredients -- believing these products support ultimate vitality and strength. Unfortunately, these 'foods' compromise true health and also tend to rack up a hefty grocery bill. But making your own at home is far easier than you might imagine and affordable to boot.
Read more ...
Read more ...
Sunny and Spicy Anti-influenza Tea
Since we are right in the middle of a raging flu season, I thought I would post a quick recipe for ginger-garlic tea. Believe me, it will help to ease flu symptoms in no time flat. It may even prevent the illness altogether. And it actually tastes good -- another incentive to try this unconventional combination.
As you may know, garlic gives the immune system a nice boost. It is also a natural antibiotic and has strong antiviral and anti fungal properties. Garlic will not harm beneficial bacteria in the gut like standard antibiotics and is an excellent decongestant. It will even prevent the stomach flu by destroying illness-causing pathogens. Make sure to use raw garlic that has been chopped and left at room temperature for 15 minutes before consuming. This rest period activates the health promoting allicin. See Paul Fassa's article here for more information on the outstanding benefits of the 'stinking rose.' And for those who fear they might emanate a garlic aroma, eat 1/2 teaspoon of fennel seed after enjoying the tea.
Ginger and honey are good friends to have around when battling the flu as well. Ginger will help ease nausea and a throbbing head. It enhances the immune system as well. And honey will calm sore throats and coughs. In fact, a study published in the Archives of Pediatric and Adolescent Medicine found that buckwheat honey significantly reduced coughs and sore throats in children. As an added bonus, the children also slept more soundly. I would venture to guess this variety of honey would help adults quiet coughs too. Don't forget about manuka -- the queen of honey. Learn more about this amazing food here. It is important to note that honey should not be given to children under the age of two due to the possibility of infant botulism, a rare but potentially fatal illness.
I have added a touch of lemon for a dose of vitamin C. This tangy juice also helps relieve bothersome congestion.
Here's to a healthy and happy New Year.
Sunny and Spicy Anti-influenza Tea
Yield: 1 serving
*As always, organic ingredients are best for nutritional value, health and flavor.
2 cups purified water
1-inch piece fresh ginger, peeled and chopped
2 medium sized cloves of garlic
1 tablespoon high-quality honey.
Juice of half a fresh lemon
It doesn't get much easier than this: In a small covered saucepan, simmer ginger and garlic in water for 5 minutes. Strain into your favorite mug. Add honey and lemon juice. Stir and enjoy.
As a preventative, one cup per day is a good starting point. If you are in the thick of an illness, flu or otherwise, make sure to drink at least three cups each day until symptoms subside.
"There are many miracles in the world to be celebrated and,
for me, garlic is the most deserving."
-Felice Leonardo (Leo) Buscaglia
(1924-1998)
GMO Alert
In the wake of startling findings that genetically modified (GM) corn causes massive tumors, liver damage and shortened life spans in rats, it is vital now more than ever to educate ourselves, friends and family about the dangers of GM food. Genetic Roulette, a new documentary from the author of "The Seeds of Deception," can be viewed free online until September 22. In the spirit of a safe food supply and health, please share these Natural News articles with family and friends:
Shock findings in new GMO study: Rats fed lifetime of GM corn grow horrifying tumors, 70% of females die early Please note: This article contains graphic images
"Genetic Roulette" documentary shatters the myth of GMO safety -- for a few days only, watch it for free
The GMO debate is over; GM crops must be immediately outlawed; Monsanto halted from threatening humanity
Stop the madness. In the rallying words of activist Tanya Sitton, M.S., "...take this opportunity to aggravate the biotechnology megacoporations pinning their hopes on an uninformed and apathetic public: watch, learn, reflect, and share!"
Researchers seek to tame unruly emotions with food-based solutions
The power of complex carbohydrates on mood
Consuming a nourishing diet reaches far beyond just simply supporting physical health. Mental functioning, emotional state, and behavior are all influenced by the quality and variety of the food ingested. According to Trudy Scott, a nutritionist and spokesperson for the National Association of Nutrition Professionals, "I've seen people make dramatic improvements in depression and anxiety within a week of making some simple dietary changes." Take, for example, carbohydrates which have gone out of fashion over recent years in favor of high-protein diets. Research has shown that anger, fatigue, depression, and tension are much more prominent in low-carb dieters than those who balance their protein intake with complex carbohydrates. In order for the body to produce serotonin, a feel-good neurotransmitter responsible for curbing the appetite, improving mood and calming stress -- carbohydrates are required.
The type of carbohydrate consumed is extremely important to avoid a roller-coaster ride of fluctuating moods. Abstain from sugar-laden foods such as candy, cakes and cookies. The same for potatoes, white bread and flour. These foods create a vicious emotional cycle of peaks and valleys by flooding the system with simple sugars. The body compensates by releasing insulin, which causes blood sugar levels to plummet. In response, cortisol production goes into full swing, attempting to balance this downward spiral. As cortisol surges, so does depression. This triggers yet another cycle of ingesting simple carbohydrates to boost serotonin and mood.
When the focus shifts from simple to complex carbohydrates, a person's temperamental landscape changes for the better. Whole grains such as oats, quinoa, barley, amaranth, and brown, red, or black rice release carbohydrates slowly, keeping blood sugar levels and emotions stable. Beans are another excellent source of these healthful carbs.
Three key nutrients for emotional harmony
Omega-3 oils also have a tremendous impact on emotional health. Studies show that people who are deficient in this fatty acid have higher levels of impulsiveness, pessimism, and depression. Omega-3's can be found in fish such as sardines, salmon, and mackerel. Other excellent sources include organic canola oil, ground flaxseeds, walnuts, and omega-3 enhanced eggs.
Deficiency in iron and thiamine adds to emotional instability as well. Insufficient levels of iron is associated with fatigue, lack of attention, and depression. Foods that are iron-rich include egg yolks, dried fruit, beets, beans, and black-colored foods. As seen in the Darthmouth Undergraduate Journal of Science, inadequate levels of thiamine caused "introversion, inactivity, fatigue, decreased self-confidence, and a poorer mood." This vitamin can be found in nutritional yeast, cauliflower, eggs and whole cereal grains.
When nutrient-rich food is prominent in the diet, positive mental states are strengthened, thus encouraging greater focus, zest and clarity along with a healthy dose of serenity.
Sources for this article include:
"You Feel What You Eat" by Radha Chitale, ABC News Medical Unit. Retrieved on June 24, 2012 from: http://abcnews.go.com
"Diet, Stress, and Emotions: The Mind-Body-Diet Connection" by Dr. Barry Sears. Retrieved on June 24, 2012 from: http://www.cbn.com/health/NaturalHealth/drsears_mindbodydiet.aspx
"The Self Healing Cookbook" by Kristina Turner. Retrieved on June 24, 2012 from: http://www.wholenourishment.com/article5.htm
"Food and Mood: 6 Ways Your Diet Affects How You Feel" by Angela Haupt, August 31, 2011. Retrieved on June 12, 2012 from: http://health.usnews.com
"How Diet Can Affect Mood and Behavior" by Jane E. Brody. November 17, 1982, New York Times. Retrieved on June 24, 2012 from: http://www.nytimes.com
Learn more: http://www.naturalnews.com/036347_food_emotions_mental_health.html#ixzz24yAxbu6U
A Pleasurable Spelt Brioche
In quiet celebration of pleasure, a recipe for brioche. Here we are using classic ingredients with an eye for quality and simplicity. Pasture butter, free-range eggs, heirloom spelt flour. It is worth the extra effort of sourcing sprouted flour for maximum nutrition while minimizing bone harming phytic acid. On a sweet note, orange blossom honey is the perfect compliment to the unique flavor of lavender.
Spelt Brioche with Lavender
Ingredients...
1 1/2 teaspoons active dry yeast
1 teaspoon evaporated cane juice
1/4 cup lukewarm milk
1 cup white sprouted spelt flour
1 tablespoon agave nectar
1 free-range egg
1/2 teaspoon fresh or dried lavender flowers
3 oz pasture butter, room temperature
Orange blossom honey for serving
Method...
Whisk yeast, evaporated cane juice, and milk in a medium mixing bowl. Set aside for 5 minutes until it begins to foam.
With a wooden spoon, stir the flour, honey, egg and lavender into the yeast mixture until combined. Add butter in fourths until a sticky and soft dough forms. Cover and allow to rest in a warm place until doubled in size, approximately 30 minutes.
Preheat oven to 350ºF. Grease a six-cup capacity brioche mold or small bread pan. Lightly dust the dough with flour and shape into a round ball. Place in brioche mold, cover, and set aside for 20 minutes to rise once again. Bake for 25-30 minutes or until golden brown. Remove from mold and serve warm with orange blossom honey. Savor fully with those who delight in wonderfully simple pleasures.
"Laetus in praesens" (Happiness now)
-Inscribed on the wall of villa Careggi, Florence, Italy
Health Benefits of Organic Pasture Butter
Organic butter made from the milk of pasture-raised cows not only supports humane care for the animals but is a nutritionally superior product. Able to roam freely and eat their natural diet of grasses and plants, the milk produced by these cows is lower in calories and fat while supplying a richer source of vitamins. Additionally, the levels of conjugated linoleic acid (CLA) in the milk from pasture cows can be up to five times higher than the milk produced from their grain-fed counterparts. CLA is a beneficial fatty acid usually lacking in the modern diet. This fat is an important component of adrenal health and has also been shown to aid in weight loss, especially around the midsection.
An Auspicious Spring Roll
As we launch into this most promising year of the Water Dragon, I thought a festive spring roll recipe was in order. Bright and cheerful with plenty of health enhancing perks. Since we are not quite out of the woods yet with winter, the Chinese New Year is a perfect opportunity to bring more brightness into our days.
The spring rolls are filled with plenty of antioxidant rich vegetables, edible flowers, sprouted tofu, and accompanied by a zesty plum dipping sauce. Plums have an interesting history in Chinese lore. Lao-Tse, the famous Chinese philosopher, was believed to have been born under a plum tree. It is generally agreed upon in China that plums symbolize good fortune. Just what we need to bring in the new year.
Black sesame also shimmies onto the stage providing a nice bit of contrast. In ancient China, it was believed that sesame seeds were the symbol of immortality and a food of the gods. It is no wonder as sesame seeds have enormous health benefits. Black sesame seeds are rich in nutrients such as the E and B group vitamins, minerals like zinc, calcium, magnesium, and especially iron. These tiny seeds also provide lignan fiber, protein, and good fats.
The following recipe is a loose adaptation of "It's Spring! Rolls" which includes nutritional information about edible flowers. I usually tend to shy away from using tofu as I think soy is overused, hard to digest, and can lead to allergies. Having said that, Wildwood now has a line of sprouted tofu which is much more bioavailable and easier on the digestive system. If you would like to skip the baking step for the tofu, Wildwood also offers a line of naturally seasoned products.
Wishing all a colorful, prosperous, and magical New Year!
An Auspicious Spring Roll
Yield: Joyful light lunch for two
*As always, organic ingredients are best for flavor, nutrition, and health.
Marinated Tofu
1/4 cup rice vinegar
1/2 cup sesame oil
3 tablespoons agave nectar
3 cloves of garlic, crushed
2 tablespoons soy sauce
1 teaspoon cayenne pepper
1 package Wildwood brand extra-firm sprouted tofu
Spring Rolls
1 cup shredded carrots
2 cups loosely packed baby spinach leaves, stems removed
A handful of edible flowers in a variety of colors
8 large rice paper spring roll wrappers
2 tablespoons black sesame seeds
To prepare tofu:
Preheat oven to 350ºF. While oven is warming, whisk vinegar, sesame oil, agave, garlic, soy sauce, and cayenne in a small baking dish. Set aside. Slice tofu into 3 equal thin slabs. Transfer to baking dish and let marinate for a few minutes on each side. Bake with marinade, uncovered, for 15-20 minutes. Remove from oven. Once tofu is cool enough to handle, slice into 1/4 x 2-inch pieces. Transfer to prep mat.
To wrap spring rolls:
Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with carrots, tofu, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top. Sprinkle lightly with black sesame seeds. Repeat with remaining ingredients.
Good Fortune Plum Dipping Sauce
1/2 cup dried plums, soaked in warm water for 30 minutes
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
2 cloves of garlic, finely chopped
pinch of Celtic or Himalayan sea salt
1 teaspoon chipolte red pepper flakes
3 tablespoons toasted sesame oil
Drain soaked plums and remove pits. In a blender or small food processor, pulse plums, vinegar, honey, water, garlic and salt until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in red pepper flakes and sesame oil. Divide mixture between two dipping sauce bowls and serve with four spring rolls each. Enjoy throughly with a delightful friend.
"To win a man's heart, she must first learn how to cook a good pot of soup."
-Cantonese Proverb
Autumn and the Season of Sorrow: Heal Grief Naturally
Through the many different avenues of loss, everyone has experienced the effects of grief. The depression and sadness that accompany sorrow can weaken the immune system which creates an opportunity for illness. Chinese medicine considers autumn to be the season of grief and sorrow, making it especially important to nurture one's health and emotional wellness during this time of year.
Adequate vitamin C is essential. Camu Camu and Amla berries are the highest source of natural vitamin C. A good quality vitamin D supplement is very important for immune function as well. For adults, The Vitamin D Council advises at least 5,000 IU per day.
Homeopathic remedy Ignatia Amara is recommended to keep one grounded during intense emotional waves. Lycopodium can be used when one is in a grieving mood and tends to weep after a fit of anger. Gelsemium is indicated when there is sorrow over the loss of a child.
Body work is beneficial in keeping the energy channels open which eases stagnation and suppression of the emotions. Acupuncture, massage, reiki, chiropractic adjustments, and yoga are all supportive choices.
Melissa Pfannenstiel, Licensed Acupuncturist, states:
"Autumn is the season representing the lung and large intestine meridians. The element is metal and the emotion is grief.
Chinese medicine mimics the natural environment. As we move from the yang of summer into the yin of fall we, as humans, pull energy inward, similar to the action of trees gathering energy inward resulting in falling leaves.
The external perspective looks as though things are dying but the natural rhythm assures us spring will birth again. The transition period between seasons can present challenging times. It is not about how well we remain in balance, but with how much grace do we return to balance. With the external environment shedding layers it is likely excess grief will settle into the chest center, weakening the breath. The importance of breathing fully and deeply can ground one in the physical body."
Flower essences can be effective in gently balancing the body. Star of Bethlehem, Sweet Chestnut, and Rescue Remedy are recommended for grief.
A diet consisting of complex carbohydrates, whole grains, fresh vegetables and fruit, while minimizing sugar and caffeine, nurtures the body and soothes the emotions.
Drinking at least 8 cups of water per day is important during periods of sorrow. Water helps to keep the emotional channels open and fluid while flushing toxins out of the system, and it helps to support the body in maintaining balance while under stress.
As insomnia is common with grief, magnesium citrate before bedtime relaxes the body and calms the heart. Chamomile tea is a positive evening ritual to promote tranquility. Passion Flower is useful for calming the nerves and reducing high blood pressure. Valerian eases anxiety and stress while encouraging sleep. Skullcap has been shown to be effective for worry, restlessness, and emotional conflict.
Providing natural support for the process of grief, these recommendations can help to gently heal sorrow with presence and compassion.
Sources for this article:
http://www.vitamindcouncil.org/treatment.shtml
http://www.anxiety-and-depression-solutions.com/
Food Chemistry
Volume 101, Issue 4, 2007, Pages 1526-1532
Journal of Cardiology
Volume 52, Issue 2, October 2008, Pages 127-132
Asmawi et al. Anti-inflammatory activities of Emblica offcicinalis, Jorn. Pharm.
Paharmacol; vol. 45 (6); pg 581-584, June, 1993.
American Journal of Health-System Pharmacy, Vol 61, Issue 15, 1569-1576
Copyright 2004 by American Society of Health-System Pharmacists
Diseases of the Mind by Dr.Sayeed Ahmed
B.Jain Publishers, 1998
Evelyn's Raspberry-Apricot Tartlets
We are lucky enough to live in an area that grows seasonal, organic, real raspberries. Not those overly-perfect, yet totally tasteless kind. Ours are the real deal. If you can track down locally grown raspberries, it is well worth the effort.
The slight tanginess of the berries are paired with the sunny sweetness of apricots. And grounded with the richness of almonds. If you have not had a truly raw, unpasteurized almond lately, you are in for a treat. Tread carefully here. Many so-called 'raw' almonds have actually been flash pasteurized due to regulations in some states. Look specifically for unpasteurized on the label. There is no comparison in quality or taste. Think fresh marzipan with authentic almond character.
Chard Ribbons with Strawberry and Pine Nut
My toddler daughter Evelyn and I arrived in the Pacific Northwest last week after a seven month jaunt in Thailand. To be honest, it is a refreshing relief to be back in the cool green of Portland. One of our first outings involved the local, sprawling, lively organic farmers market. We found bouquets of swiss chard, collards and kale along with gorgeous Alice-in-Wonderland sized peonies. And the strawberries. Deep red, flavorful, and juicy. Need I say more? A delightful way to spend the afternoon.
For those who are raising an eyebrow at the combination of swiss chard and strawberries, let me reassure you: this is the perfect summertime salad. The chard is marinated in a zesty lemon-Dijon vinaigrette instead of cooked. Plump organic strawberries are a sweet compliment to the peppery tang of the chard. Tossed with a handful of golden brown pine nuts, the flavor is nicely balanced. In this version, the chard is given a slight wilt although it can certainly be served straight away for those who crave more crunch.
Make it completely raw by substituting the pine nuts with hemp seeds or even chopped macadamia.
This is a simple to prepare salad that is surprisingly complex in flavor and a good way to add leafy greens to the diet. Here's to health, well-being, and joy.
Yield: Four Side Servings
For Salad:
1 bunch rainbow swiss chard, chiffonade cut
2 cups quartered strawberries
1/2 cup toasted pine nuts
And Vinaigrette:
3/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
2 tablespoons Dijon mustard
1 tablespoons fresh, coarse ground black pepper
1/4 teaspoon Celtic or Himalayan sea salt
In a large bowl, whisk all ingredients for the vinaigrette. Add swiss chard and toss until ribbons are well coated. Let stand at room temperature until mildly wilted, about an hour. Next, gently fold in strawberries. Divide salad onto four serving plates and sprinkle with pine nuts and extra black pepper, if desired.
"Cooking is like love. It should be entered into with abandon or not at all."
-Harriet Van Horne
Cooking School: Chiffonade
A chiffonade cut can be used with any leafy herb or green and creates elegant, slender ribbons. For greens such as collards or swiss chard, make sure to remove the tough, central stem so only the tender leaf is used.
Rinse and pat dry the leaves. Stack 10-12 leaves into an orderly pile. Roll lengthwise into a tight cylinder. Using a sharp knife, slice across the cylinder to create thin ribbons. For herbs, use a close cut. With leafy greens, a wide, one-inch slice works beautifully.
It's Spring! Rolls
The long anticipated winter thaw is finally here. I could not think of a better recipe than the one below to welcome abundant sunshine, beauty and color back into our lives. And more joy too.
Not only lovely and surprising, flowers lend a healthful boost to any meal. To learn more about edible varieties along with their benefits, go here. Also worthy of note is manuka honey which comes from a specific region in New Zealand. This is no ordinary sweetener; it boasts strong antibacterial, anti parasitic, and anti fungal properties. For a more in-depth exploration, click here.
If you aspire towards a raw food diet, this recipe can easily be adapted by trading the spring roll wrapper with a delicate butter leaf lettuce or even romaine. Just make sure to roll your creation as a cone to allow the color inside to peek through. For a vegan version, swap the honey with coconut nectar or agave.
Yield: Friendly light lunch for two
1 cup shredded purple cabbage
2 cups loosely packed baby spinach leaves, stems removed
1 cup shredded carrots
3/4 cup yellow bell pepper, seeded and sliced into thin strips
A handful of edible flowers
8 large rice paper spring roll wrappers
Apricot-Cranberry Dipping Sauce
1/2 cup dried apricots, soaked in warm water for 30 minutes, drained, and roughly chopped
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
pinch of Celtic or Himalayan sea salt
2 tablespoons dried, unsweetened cranberries, roughly chopped
1 green onion, roughly chopped
3 tablespoons almond oil
1/2 teaspoon ground nutmeg
Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with cabbage, carrots, peppers, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top. Repeat with remaining ingredients.
For dipping sauce, pulse dried apricots, vinegar, honey, water, and salt in a blender until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in dried cranberries, green onions, almond oil, and nutmeg. Divide mixture into two dipping sauce bowls and serve with four spring rolls each.
Not only lovely and surprising, flowers lend a healthful boost to any meal. To learn more about edible varieties along with their benefits, go here. Also worthy of note is manuka honey which comes from a specific region in New Zealand. This is no ordinary sweetener; it boasts strong antibacterial, anti parasitic, and anti fungal properties. For a more in-depth exploration, click here.
If you aspire towards a raw food diet, this recipe can easily be adapted by trading the spring roll wrapper with a delicate butter leaf lettuce or even romaine. Just make sure to roll your creation as a cone to allow the color inside to peek through. For a vegan version, swap the honey with coconut nectar or agave.
Yield: Friendly light lunch for two
1 cup shredded purple cabbage
2 cups loosely packed baby spinach leaves, stems removed
1 cup shredded carrots
3/4 cup yellow bell pepper, seeded and sliced into thin strips
A handful of edible flowers
8 large rice paper spring roll wrappers
Apricot-Cranberry Dipping Sauce
1/2 cup dried apricots, soaked in warm water for 30 minutes, drained, and roughly chopped
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
pinch of Celtic or Himalayan sea salt
2 tablespoons dried, unsweetened cranberries, roughly chopped
1 green onion, roughly chopped
3 tablespoons almond oil
1/2 teaspoon ground nutmeg
Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with cabbage, carrots, peppers, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top. Repeat with remaining ingredients.
For dipping sauce, pulse dried apricots, vinegar, honey, water, and salt in a blender until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in dried cranberries, green onions, almond oil, and nutmeg. Divide mixture into two dipping sauce bowls and serve with four spring rolls each.
“Try to cook so that it will surprise a little, agreeably and astonish slightly, without shocking.”
-Jean Marie Amat
Flourish & Play: Delight in Beautifully Nutritious Edible Flowers this Spring
As we bound into spring, rejuvenate your health and palate with gorgeous edible flowers. The petals of these captivating plants host a variety of important nutrients while providing a burst of color and contrast to the diet. Growing edible flowers need not be saved for warm weather; create a lovely indoor garden in a sunlit spot beside a window and enjoy the many benefits of graceful edible blossoms during any season.
According to Marci Degman of Garden Guides:
Ancient Greek, Roman, and Chinese herbalists recorded medicinal and culinary uses for flowers. Nearly every early civilization recognized calendula, whose petals were served as food and piled on alters. To preserve violets, medieval monks would make a sweet syrup from the petals. The Victorians, who associated edible flowers with elegance, candied the flowers of violet and borage to decorate cakes and desserts.
Several varieties of flowers are known to support emotional well-being along with health. Valerian flower helps to heal anxiety and insomnia as well as migraines and tension headaches. Rose water helps liver and digestive function while cooling anger. Chamomile calms stress and boosts immunity. Begonias supports liver health and eliminates toxins from the body. Chrysanthemums, which have a long history of use in Asia, are regarded as an excellent tonic for overcoming colds and fevers.
Ethnobotanist Dr Jim Duke recommends the following flowers for consumption:
Violets add a fresh, grass-like flavor to desserts and garnishes. These delicate flowers supply rutin which is believed to strengthen capillary structure.
Borage can be used as a tea or in salads and has a subtle cucumber taste. This beautiful blue beauty is useful in balancing the hormones and helps to combat colds and coughs.
Lavender calms the nervous system and can be found in Herb de Provence spice blend which lends a savory and complex flavor to soup and potatoes.
Roses are rich in antioxidants that help prevent cardiovascular disease and cancer. These classic flowers come in a variety of colors; each with its own distinct bioactive pigments with white having the least.
Nasturtiums, lemon gem marigold, and calendula petals provide a bright contrast in salads, lending an earthy, peppery flavor. The orange pigment contains the important anti-cancer compound lycopene while yellow varieties are rich in vision protecting lutein.
Edible flowers impart colorful inspiration for a variety of culinary creations. Sweet flowers can be combined with tea or frozen into ice cubes. Ground dried petals can be mixed into healthy cookie dough or pancake batter for a unique presentation. Wrap an assortment of edible flowers along with mint leaves, shredded purple cabbage and carrot in rice paper spring rolls to create a striking rainbow of color and nutrition. For an alluring salad, combine mache greens (lamb's ear lettuce), toasted pecans, organic and raw crumbled gorgonzola along with a selection of blossoms. Float chrysanthemum petals in consommé with soba noodles, tofu, and braised greens for a Japanese classic winter noodle soup.
Growing your own edible flowers can be an enjoyable indoor or outdoor project. Here are a few tips:
Select compact, non-trailing varieties of flowers such as Copper Sunset nasturtiums, calendulas, pansies, violets, and miniature roses
Use only organic seeds and compost rich soil while avoiding commercial flower fertilizers which are not designed to be consumed.
Do not use flower plants from a nursery as these are usually laden with chemicals and fungicides.
Harvest flowers in the early, cool part of the day and only eat the petals as other parts can be poisonous or extremely bitter.
Remember to always check before consuming a flower to make sure it is safe to eat: http://www.ces.ncsu.edu/depts/hort/consumer/poison/poison.htm
Brighten your days with delightful and nourishing edible flowers. These lovely additions to the diet provide a bounty of beauty and healthy well-being.
Sources for this article:
"The History of Edible Flowers," Marci Degman, Garden Guides. Retrieved on December 11, 2010 from, http://www.gardenguides.com/85738-history-edible-flowers.html
"Health Benefits of Edible Flowers," July 23, 2010, Carolin K., Wellspere, Health knowledge made personal. Retrieved on December 13, 2010 from, http://www.wellsphere.com/complementary-alternative-medicine-article/health-benefits-of-edible-flowers/1177726
"Edible Flowers- A List of Flowers You Can Eat & Their Health Benefits," Steve Graham, February 24, 2010, Bright Hub. Retrieved on December 13, 2010 from, http://www.brighthub.com/health/diet-nutrition/articles/42063.aspx
"Chase away the winter blues with an indoor window garden," Marion Owen, Plant Tea Inc. Retrieved on December 13, 2010 from, http://www.plantea.com/window-garden.htm
"Growing Edible and Cut Flowers in the Home Garden," June 23, 2010, Chris, Gardening Channel. Retrieved on December 13, 2010 from, http://www.gardeningchannel.com/growing-edible-and-cut-flowers-in-the-home-garden/
"Vegetarian Table: Japan", 1998, Victoria Wise, Chronicle Books, San Francisco, pp 114
According to Marci Degman of Garden Guides:
Ancient Greek, Roman, and Chinese herbalists recorded medicinal and culinary uses for flowers. Nearly every early civilization recognized calendula, whose petals were served as food and piled on alters. To preserve violets, medieval monks would make a sweet syrup from the petals. The Victorians, who associated edible flowers with elegance, candied the flowers of violet and borage to decorate cakes and desserts.
Several varieties of flowers are known to support emotional well-being along with health. Valerian flower helps to heal anxiety and insomnia as well as migraines and tension headaches. Rose water helps liver and digestive function while cooling anger. Chamomile calms stress and boosts immunity. Begonias supports liver health and eliminates toxins from the body. Chrysanthemums, which have a long history of use in Asia, are regarded as an excellent tonic for overcoming colds and fevers.
Ethnobotanist Dr Jim Duke recommends the following flowers for consumption:
Violets add a fresh, grass-like flavor to desserts and garnishes. These delicate flowers supply rutin which is believed to strengthen capillary structure.
Borage can be used as a tea or in salads and has a subtle cucumber taste. This beautiful blue beauty is useful in balancing the hormones and helps to combat colds and coughs.
Lavender calms the nervous system and can be found in Herb de Provence spice blend which lends a savory and complex flavor to soup and potatoes.
Roses are rich in antioxidants that help prevent cardiovascular disease and cancer. These classic flowers come in a variety of colors; each with its own distinct bioactive pigments with white having the least.
Nasturtiums, lemon gem marigold, and calendula petals provide a bright contrast in salads, lending an earthy, peppery flavor. The orange pigment contains the important anti-cancer compound lycopene while yellow varieties are rich in vision protecting lutein.
Edible flowers impart colorful inspiration for a variety of culinary creations. Sweet flowers can be combined with tea or frozen into ice cubes. Ground dried petals can be mixed into healthy cookie dough or pancake batter for a unique presentation. Wrap an assortment of edible flowers along with mint leaves, shredded purple cabbage and carrot in rice paper spring rolls to create a striking rainbow of color and nutrition. For an alluring salad, combine mache greens (lamb's ear lettuce), toasted pecans, organic and raw crumbled gorgonzola along with a selection of blossoms. Float chrysanthemum petals in consommé with soba noodles, tofu, and braised greens for a Japanese classic winter noodle soup.
Growing your own edible flowers can be an enjoyable indoor or outdoor project. Here are a few tips:
Select compact, non-trailing varieties of flowers such as Copper Sunset nasturtiums, calendulas, pansies, violets, and miniature roses
Use only organic seeds and compost rich soil while avoiding commercial flower fertilizers which are not designed to be consumed.
Do not use flower plants from a nursery as these are usually laden with chemicals and fungicides.
Harvest flowers in the early, cool part of the day and only eat the petals as other parts can be poisonous or extremely bitter.
Remember to always check before consuming a flower to make sure it is safe to eat: http://www.ces.ncsu.edu/depts/hort/consumer/poison/poison.htm
Brighten your days with delightful and nourishing edible flowers. These lovely additions to the diet provide a bounty of beauty and healthy well-being.
Sources for this article:
"The History of Edible Flowers," Marci Degman, Garden Guides. Retrieved on December 11, 2010 from, http://www.gardenguides.com/85738-history-edible-flowers.html
"Health Benefits of Edible Flowers," July 23, 2010, Carolin K., Wellspere, Health knowledge made personal. Retrieved on December 13, 2010 from, http://www.wellsphere.com/complementary-alternative-medicine-article/health-benefits-of-edible-flowers/1177726
"Edible Flowers- A List of Flowers You Can Eat & Their Health Benefits," Steve Graham, February 24, 2010, Bright Hub. Retrieved on December 13, 2010 from, http://www.brighthub.com/health/diet-nutrition/articles/42063.aspx
"Chase away the winter blues with an indoor window garden," Marion Owen, Plant Tea Inc. Retrieved on December 13, 2010 from, http://www.plantea.com/window-garden.htm
"Growing Edible and Cut Flowers in the Home Garden," June 23, 2010, Chris, Gardening Channel. Retrieved on December 13, 2010 from, http://www.gardeningchannel.com/growing-edible-and-cut-flowers-in-the-home-garden/
"Vegetarian Table: Japan", 1998, Victoria Wise, Chronicle Books, San Francisco, pp 114
Valentine Scones with Cacao Nibs and Dried Cherries
Saint Valentine's Day is almost upon us and a flurry of associations come to mind. The latent sugar-enthusiast remembers fondly the days of childhood when the heart-shaped box of chocolates would magically appear from my parents. My joy of the impending sugar rush was palatable. Later, as I became more aware of the world in general, I veered into the opposite direction by turning my nose up at the whole commercialism of it all and went on a 'Valentine's Day Fast' for over fifteen years. Then I had an epiphany a few years back and realized: what would be a more spectacular opportunity to live with more love, joy and gratitude than Saint Valentine's Day? Forget the superficial stuff and really delve into a day (and hopefully a full-time orientation) of appreciating those we love while aligning myself with a more heart-centered life.
As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?
If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.
I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.
Wishing all a very loving and joyful Saint Valentines. Bon Appétit.
*Organic ingredients are always best for health, quality, and taste.
2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2 teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract
Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.
Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.
*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.
As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?
If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.
I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.
Wishing all a very loving and joyful Saint Valentines. Bon Appétit.
*Organic ingredients are always best for health, quality, and taste.
2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2 teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract
Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.
Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.
*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.
Nutrition Notes: Shed Excess Weight and Boost Vitality with Rye
Rye is more than a flavorful ingredient in baking; research shows that this humble grain packs a serious nutritional punch. Contributing to cardiovascular health, cancer prevention, and diabetic management, rye is an important addition to the diet. Not only is this grain healthy but it has been found to promote weight control and digestive health when consumed as dark rye bread.
Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.
Rye is very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.
Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."
Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.
Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.
Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.
Sources for this article:
"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html
"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.
"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5
"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638
"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37
Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.
Rye is very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.
Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."
Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.
Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.
Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.
Sources for this article:
"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html
"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.
"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5
"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638
"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37
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