RECIPE: Home-Made Pickled Vegetables

Head of cauliflower (approx 3lbs)
1/2 lb Carrots
1/2 lb Zucchini
1/2 lb Red peppers
1/2 lb Cabbage
1 leek - cut in half lengthwise then sliced across about 1/8" thick
1 head (not clove) of garlic - small dice
About the same amount of ginger - small dice
Lemon grass (dried) - about 1-2 tbsp - if using fresh, double the amount
Kaffir lime leaves (dried) (optional) - about 6-8
1/4 cup coarse sea salt (or pink Himalayan or any other healthy course ground salt)

Make sure you have a glass jar large enough to hold all the vegetables. You will also need a plate that will fit in the jar and to hold the vegetables down, put a jar of water on top. Last, but not least, cheese cloth to put over top.

In a food processor, process cauliflower, carrots, peppers, cabbage and zucchini to desired consistency (I usually process until the vegetables are about 1/4"). Put in the large glass jar along with the garlic, ginger, leeks, lemon grass and lime leaves and mix until combined. Sprinkle salt on top and mix once again until combined. Tamp down the vegetables with your fist or a potato masher or ??? Put the plate and small jar on top of the vegetables to hold them down then fasten the cheese cloth on top of the large jar with an elastic.

Let the vegetables sit for 24 hours. If the fluid from the vegetables hasn't covered them by this time, pour water in just until the vegetables are covered. Put the plate and small jar back on top of the vegetables to keep them submerged and cover the top of the large jar with cheesecloth held in place by an elastic.

Let it sit and ferment for about a week then put into glass jars and put into the fridge. It may be a shorter or longer time fermenting depending on your taste. Do not heat or process as it kills all the probiotics that were produced from the fermentation. Probiotics are a good thing!

I usually have this as a side, with salads or mixed with yogurt or cheese. Sometimes I'll even sprinkle some chilli flakes on top - yum!

RECIPE: Chocolate Nut Energy Balls

Nutrition Information

• Serves: 12

• Serving size: 1 ball
• Calories: 60

• Fat: 2.1 g
• Saturated fat: .3 g
• Unsaturated fat: 1.8 g
• Trans fat: 0 g
• Carbohydrates: 7.5 g
• Sugar: 2.1 g
• Sodium: 10 mg
• Fiber: 1.4 g
• Protein: 3.4 g
• Cholesterol: 0 mg

Recipe type: Snack

Prep time:  5 mins

Total time:  5 mins

Chewy and delicious balls of energy full of protein and fiber to keep you full between meals and give you a pre or post-workout boost.

Ingredients

• 1 ripe banana - mashed
• 1 tbsp cocoa powder
• 2 tbs natural nut or seed butter
• 2 tbsp ground flax seed
• 2 tbsp Nutrimeal Free
• pinch sea salt
• ¾ to 1 c quick cooking oats (not the pre-cooked favoured kind)
• generous pinch of cinnamon (optional)

Instructions

1. Mash banana in a medium bowl and add in cocoa powder, nut or seed butter, flax, Nutrimeal Free, a pinch of sea salt and a generous pinch of cinnamon (optional).
2. Continue to mash with fork until all ingredients are fully combined. (May seem dry at first but keep mashing!)
3. Stir in enough oats to be able to form balls using a rubber spatula to combine edges of the bowl.
4. Using a small ice cream scooper or two teaspoons, form into 12 balls and place on a plate lined with wax paper.
5. Refrigerate 30 minutes or up to 3 days covered with plastic wrap.

Adapted from http://thelemonbowl.com/2012/09/chocolate-peanut-butter-energy-balls.html

RECIPE: COCONUT YOGURT

Ingredients
:

• 2 - 14oz cans full fat organic coconut milk (Try to use a brand without a hundred wonky ingredients in it. Most brands contain guar gum, which doesn't interfere with the process.) 
• 
3 USANA probiotics 

• Large glass jar with glass lid.


Tips:

• Use the full fat variety of coconut milk that comes in a can. If you use the low or no fat variety, your yogurt will separate and get all weird and watery. Do not use thickening agents as most require heat and that kills the probiotics.


• Glass jars are crucial. Make sure they're clean! I pop mine in the dishwasher first. 



Directions:



1. Sterilize your jar, either by boiling or popping them fresh out of the dishwasher. Add your coconut milk, and three USANA probiotics 
. Stir by hand until well mixed.
2. Leave jar inside in a sunny place for 2 days wrapped in a towel.
   
3. Pop yogurt into fridge and begin enjoying when thickened - a couple of hours or so...

Adapted from: http://www.xojane.com/healthy/coconut-yogurt-recipe

RECIPE: Almond Mozzarella Cheese

I've given up dairy and wheat in order to help decrease my joint pain so thought I'd share this nut cheese recipe I found. It's not cheese but it still tastes pretty darn good and it's probably healthier for you too!

Makes about 4 cups

1 cup raw almonds, soaked in water for 4 hours or more (other nuts like cashews or macadamia nuts can be used or sunflower seeds if you have nut allergies)
1/2 cup nutritional yeast
2 tsp sea salt
1 tsp garlic powder
3 cups unsweetened soymilk or any nondairy milk
1/2 cup water
1/2 cup agar flakes (if you're using agar powder cut it down to 1/4 cup or a little less)
1/2 cup olive oil
3 Tbsp freshly squeezed lemon juice (add more lemon juice for a tarter cheese)

After almonds have soaked, remove the skins by gently pressing the nut causing the skin to slip off.  Drain the water.  In a blender, put the almonds, nutritional yeast, salt, garlic powder.  Pulse a few times, stirring to mix when off and then pulsing again. Add a cup of nondairy milk and blend.  Slowly add the remaining nondairy milk, a cup at a time.  Then add in the oi, lemon juice and water.  Pour mixture in a large saucepan and mix in agar.  Cook, whisking regularly over medium heat for about 10 to 15 minutes until the agar has dissolved.   Pour into a bowl, loaf pan or other container for cheese to harden in.  Let cool and refrigerate for at least 4 hours.  When chilled and firm gently run a knife along the edges, turn over the bowl or pan and remove cheese.  It should be a solid block.  You can now cut the block into smaller pieces.  I like to wrap and freeze most of the cheese and keep a little in the refrigerator.  Cheese will last for months in the freezer, and about 4 days in the refrigerator.  This cheese can be sliced, grated and melted.

From: http://responsibleeatingandliving.com/?p=1759

Nettle Tea Health Benefits & Common Side Effects

Nettle tea is an herbal tea made out of the plant Urtica dioica, which is grown in Europe, Canada, and the United States.  The benefits of drinking nettle tea are extremely vast but before diving in and drinking this tea on a daily basis, you should also know about some of it’s common side effects.  In this article I will be going over both of these things, plus where you can find some of this nettle tea stuff.

So what are some of these aforementioned nettle tea benefits?  Well, let’s start with how many vitamins and minerals this stuff is carrying, it has everything from calcium and potassium all the way to vitamins C, E and K.  In total nettle leaf tea has 17 essential vitamins and minerals!  And in addition to that, it contains fatty acids, lycopene and several other beneficial phytochemicals (plant chemicals, basically).  Because of all of these nutrients, I’m sure you can imagine why this stuff is so good for you.  But what does it do?  Well, tons, but here’s some examples:

Inflammatory Properties – Nettle tea is a natural anti-inflammatory and pain reliever so some medical practitioners suggest it for respiratory problems as well as arthritis and other inflammatory issues.

Preventing and Treating Diseases – Since nettle leaf tea contains lycopene, a phytochemical that’s also found in tomatoes and is known to fight off cancer cells, it to can help in preventing this terrible disease.  It could also help people with diabetes, kidney problems and several other treatable health problems.

Treating Allergies – We all know that allergies are awful, but nettle tea is especially helpful in treating hay fever and other serious allergies as well as helping with asthma.

Okay so if it’s so good for me then how can it possibly be bad?  Well, to start, remember how I said nettle tea can help people with diabetes?  Since it lowers blood sugar, drinking it too often can lead to problems with blood sugar levels.  So if you are 
using or plan to use it for these purposes make sure you talk to a doctor to find the correct amount you safely drink.  Other than that, nettle tea is mostly known for interacting with other drugs that you may be taking such as anti-depressants or anti-anxiety medication, blood pressure medication,   If you are taking any other medications always ask your doctor before trying nettle tea to make sure that it will not have any harmful effects on you.  The last thing to remember is that if you are pregnant or breast feeding, it’s best to hold off on nettle tea for a while because it contains uterine-stimulating properties.  Again, I stress that if you have any concerns always as a doctor before trying something new, especially if you are on medication.

Alright I want to try it and my doctor says it’s fine, where can I get some?  Great! If you are on your way to a nice cup of nettle tea then follow me while we find some delicious and healthy varieties to try out.

Endurance by Art of Tea – Art of Tea is famous for their blends of loose leaf teas and I found one in their store that does have nettle leaves.  It also contains several other ingredients such as oatstraw, ashwaganda root, cinnamon, berries and pu erh tea.  Of course as always, it is 100% organic.

Organic Blue Nettle Green Tea by Stash Tea – If you aren’t interested in a blend of tea, this one is 100% organic green nettle leaves.

Nettle Leaf Tea (Tea Bags) – All of the benefits of the above nettle teas, but packed in an easy tea bag for traveling or convenience.

Brewing nettle tea is just like brewing any other, just pour boiling water over the top and steep for 1-3 minutes, or to your desired strength.

From No Time Like Tea Time - http://www.notimeliketeatime.com/nettle-tea-health-benefits-common-side-effects/

53 Superfoods That Change Your Body for the Better

To eat right without even thinking about it, fill your plate with a rainbow's worth of health-boosting, metabolism-revving nutrients. By Meghan Rabbitt, REDBOOK.

The best superfoods
1. Apples may be just as powerful as oatmeal when it comes to lowering "bad" cholesterol.

2. Snack on watermelon after a workout. It has L-citrulline, an amino acid that helps remove painful lactic acid from muscles more quickly.

3. Jazz up roasted sweet potatoes by adding chipotle powder (which has the disease-fighting compound capsaicin).

4. The most powerful immune-boosting nutrients are found in citrus peel, not the fruit itself. Zest it!

5. New research has found that kiwifruit can significantly reduce fatigue and depression.

6. Cooked tomatoes are even healthier than uncooked ones. The heat helps you absorb the antioxidant lycopene. 

7. Pair leafy greens with foods rich in vitamin C and you'll better absorb their high levels of iron.

8. Research shows that eating one cup of blueberries every so often could boost abdominal fat loss by up to 77 percent.

9. Red cabbage has more vitamin A and iron than its green counterpart, and makes a great taco filling.
Sauté fresh mushrooms with rehydrated dried ones for intense flavor--and more readily absorbed nutrients.

10. For a quick boost, reach for unsweetened coconut flakes. Their healthy fats provide much of the energy for your body's cell function.

Red
The rosy hue in the luscious produce on the previous page comes from lycopene, an antioxidant that protects skin from sun damage and decreases the risk of heart disease and certain forms of cancer, says Ashley Koff, a registered dietitian in Washington, DC, and author of Mom Energy. Red fruits and veggies are also rich in anthocyanins, powerful flavonoids that fight cancer and reduce the risk of heart attack. Plus, they maintain memory function and keep the urinary tract healthy. 

Blue + Purple
These dark beauties have hefty doses of phenolics and resveratrol, two plant nutrients that reduce the risk of cancer, stroke, and heart disease while they improve memory. And like produce in the red color group, blue and purple fruits and veggies get cancer-fighting powers from anthocyanins, those powerful antioxidants. "While purple veggies like cabbage and eggplant might seem daunting to work into your diet, they're a lot easier to cook than you might think, and less expensive than berries," says Largeman-Roth.

Tip: Red cabbage has more vitamin A and iron than its green counterpart, and makes a great taco filling.

Orange + Yellow
Fruits and veggies in this color family are all immune-boosting powerhouses, says Koff, thanks to their carotenoids, which are converted to vitamin A in the body. Vitamin A is just as important as vitamin C, if not more so, when it comes to building a healthy immune system. "You might not think of mango and butternut squash as foods that can prevent you from getting sick, but they are," says Frances Largeman-Roth, a dietitian and the author of Eating in Color. "Adding sunshine-colored foods to your diet also boosts reproductive health and gives you clearer skin."

Tip: Cooked tomatoes are even healthier than uncooked ones. The heat helps you absorb the antioxidant lycopene.

White + Tan
So white and tan produce count as nutritional heroes? Definitely, says Koff. "These fruits and veggies may look bland, but they've got plenty of health benefits." They're loaded with anthoxanthins, which have been shown to help lower cholesterol and blood pressure as well as prevent heart disease. Many of the foods in this color group also contain allicin, which may decrease the risk of stomach cancer and inhibit tumor growth. Largeman-Roth adds another plus when it comes to white and tan produce: "These foods have a lot of texture going on," she says, "which makes them interesting to cook and eat."

Green
Doctors and dietitians agree that if you're looking to lose weight, you should load up on greens. "That's because every vegetable in the green spectrum is low in calories and high in fiber," says Largeman-Roth. "You get a lot of nutrition in a low-cal package that'll fill you up." The chlorophyll in greens may help ward off cancer and has alkalizing benefits, helping to bring the body back to a healthy pH balance. (Most of us are acidic, thanks to the processed foods we eat.) Green foods also have high levels of certain phytochemicals that help break down carcinogens and strengthen bones and teeth, says Koff.

Tip: Pair leafy greens with foods rich in vitamin C and you'll better absorb their high levels of iron.

From Redbook - http://www.redbookmag.com/health-wellness/advice/the-healthiest-superfoods

Reducing inflammation

Essential fatty acids (EFAs) play an important role in preventing and reducing inflammation. I’ve written an entire series of articles on this topic, which I’d recommend reading if you haven’t already.

The ideal ratio between omega-6 and omega-3 fatty acids is between 1:1 and 3:1. The average American ratio is closer to 25:1, and as high as 30:1, thanks to diets high in processed and refined foods. The result of this imbalance is – among other things – inflammation.

Two steps are required to bring this ratio back into balance. First, dramatically reducing consumption of omega-6 fats, and second, moderately increasing consumption of omega-3 fats. I explain how to do this in considerable detail in this article.

Another benefit of increasing intake of omega-3 fatty acids is that they have also been shown to help balance the Th1 and Th2 systems.

Aside from ensuring a proper balance of omega-3 and omega-6 fatty acids, following an anti-inflammatory diet/lifestyle and avoiding dietary triggers like gluten and iodine is essential.

"many people aren’t aware of is that omega-6 fats have nearly the opposite effect of omega-3s. Omega-6 fats promote inflammation and contribute to modern diseases such as heart disease, obesity and diabetes. Unfortunately, omega-6 fats are ubiquitous in the modern diet. They’re found in nearly all processed, refined and restaurant-cooked foods, and recent statistics suggest they may constitute as much as 20% of calories in the average American’s diet."

Many are aware that fish are a significant source of omega-3s. But these days people are scared to eat fish because of concerns about mercury and other toxins. I present evidence that proves these concerns have been overblown, and that fish is indeed not only safe to eat, but an important part of a healthy diet.

Fish oil has become increasingly popular in the last ten years, partly due to concerns about fish safety. Yet most people don’t understand that not all fish oils are created alike. Several popular products on the market are rancid and/or produced with inferior ingredients, which may end up causing the very problems that people are taking fish oils to address. 

The following chart lists the omega-6 and omega-3 content of various vegetable oils and foods:

In plain english, what this means is that the more omega-3 fat you eat, the less omega-6 will be available to the tissues to produce inflammation. Omega-6 is pro-inflammatory, while omega-3 is neutral. A diet with a lot of omega-6 and not much omega-3 will increase inflammation. A diet of a lot of omega-3 and not much omega-6 will reduce inflammation.

Big Pharma is well aware of the effect of n-6 on inflammation. In fact, the way over-the-counter and prescription NSAIDs (ibuprofen, aspirin, Celebres, etc.) work is by reducing the formation of inflammatory compounds derived from n-6 fatty acids. (The same effect could be achieved by simply limiting dietary intake of n-6, as we will discuss below, but of course the drug companies don’t want you to know that. Less profit for them.)

From Chris Kessler - http://chriskresser.com/basics-of-immune-balancing-for-hashimotos

TOP 10 INFLAMMATORY FOODS

These foods have been linked to obesity, increased risks of numerous diseases and even death in some cases.

1. Sugar: Sugar is everywhere. Try and limit processed foods, desserts and snacks with excess sugar. Opt for fruit instead. 

2. Common Cooking Oils: Safflower, soy, sunflower, corn, and cottonseed. These oils promote inflammation and are made with cheaper ingredients. 

3. Trans Fats: Trans fats increase bad cholesterol, promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, commercially baked goods, such as peanut butter and items prepared with partially hydrogenated oil, margarine and vegetable oil.

4. Dairy: While kefir and some yogurts are acceptable, dairy is hard on the body. Milk is a common allergen that can trigger inflammation, stomach problems, skin rashes, hives and even breathing difficulties. 

5. Feedlot-Raised Meat: Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats who have been fed natural diets. 

6. Red and Processed Meat: Red meat contains a molecule that humans don't naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most. 

7. Alcohol: Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer. 

8. Refined Grains: "Refined" products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains.

9. Artificial Food Additives: Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit completely from the diet.

10. Fill in the Blank: Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a food and not even know it. Coffee, certain vegetables, cheese... there might be a 

trigger you aren't even aware of. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet! 

From The Conscious Life - http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htm

Words of Wisdom from Sharone

These words of wisdom came from Sharone, who is fighting cancer, but a lot of it is just good advice in general...

1. Do everything you can to stay out of fear. Keep yourself surrounded with love and light + let go – just let go of any anger, negative emotions as much you can.
2. NO SUGAR! (Including honey, maple sugar, and agave). Stevia is good!
3. Cancer lives on sugar. All alternative research mentions this. Even try to eat low glycemic indexed fruit + vegetables only. Fruits – berries only, especially blueberries and raspberries are good. Vegetables – more greens, less starches (like squash) are good.
4. No white flour, no dairy, no wheat is better. Preferably grains or sprouted grains; four grains are best, quinoa, buckwheat, millet, amaranth.
5. Some fish, very little chicken or meat and all wild or definitely organic. As much raw veggies as possible.
6. Limit fried foods and no deep fried foods. Once in a while treat yourself and enjoy – food made with love is always blessed but stick with no sugar.
7. Nature’s Sunshine Products. They have good products even Essiac in pill form. Essiac tea is a native remedy used by an Ontario nurse in the fifties and still highly recommended by naturopaths. Usually it takes 10 hours to make. 
8. There is also a product called Paw-Paw which you can look at on the internet + has twenty years of research with excellent results. 
9. Victoria BC has a health food store which delivers for free and has very knowledgeable staff – it’s called the vitamin shop www.candianvitaminshop.com 1-888-386-1211. 
10. Organic MSM with no filler (organic sulfur) and the contact is Ron 1-604-874-7855 and rjordans@telus.net
11. Blue green algae from Klamath Lake seems to be working well. 888-800-7070 www.E3Live.com 
12. Acupuncture is very important because it builds your immune system.  
13. Quantum touch, healing touch, Joh rei; be accepting all forms of natural loving healing.  
14. Exercise in anyway you possibly can. SEXERSIZE is definitely recommended. 
15. Be accepting love, healing, and good energy. |Learn to accept and know that you deserve it! You will find very unusual ways to give back

This is all I can think of right now but I will send more information when I can think more clearly. Big blessings and health.

Amor y paz

Sharone

__,_,___

RECIPE - Loaded Faux-tato skins

Makes 12 "skins"

Ingredients:

2 cups cheesy cauliflower puree (see below)
1 egg
1 cup shredded low-fat cheese
4 slices turkey bacon (Candian bacon or lean smoked ham can be substituted), cooked and chopped
2 Tbl chopped scallions
1/4 cup no-fat sour cream

Add the egg to your cauli-puree and mix well. Place about 2 tablespoons of mash into each greased muffin tin cup. I used a muffin top style pan but if you don't have one just go up the sides half way instead of to the top. Spread out the puree to about a half inch thickness on the top and sides. Too thin and it won't come out of the tin. Bake the cauli cups at 375 degrees (F) for 30 minutes until they dry out and firm up. If they are still too soft then add them back for a few more minutes. Take them out and using a butter knife, release them gently from the muffin tin and place on a greased cookie sheet. Fill with cheese and bacon and put back in the oven for 5 minutes or until melted. Garnish with sour cream and scallions or fresh herbs. So much cheesy, bacony goodness that you'll never miss the potatoes!

“Better than Potatoes” Cheesy Cauliflower Puree

Yield: 2 cups

Serving Size: 1/2 cup

Ingredients:

1 head of cauliflower
2 Tbsp heavy cream
1 Tbsp butter
2 ounces dubliner or other sharp cheese
salt and pepper to taste

Instructions:

Clean and trim the cauliflower, breaking it into medium sized pieces. Place in a microwave safe bowl with 2 Tbsp of cream and 1 Tbsp of butter. Microwave, uncovered, on high for six minutes. Stir to coat cauliflower with cream/butter mixture. Microwave for another six minutes on high. Remove from the microwave and put into a high speed blender or food processor along with the cheese. Puree until smooth. Season with salt and pepper to taste. You can adjust the cream and butter to your preference.

Original recipe from I breathe... I'm hungry... - http://www.ibreatheimhungry.com/2012/02/loaded-faux-tato-skins.html