Shaome Food

Spicy Parmesan Green Beans & Kale

2009-01-04T14:43:00.001-06:00

Every time I serve this it's a big hit! Even people who don't think they like kale or green beans end up loving this one.

Prep time: 10 min
Cook Time: 15 min
Serves: 6-8

INGREDIENTS:
3 Tbsp. Olive Oil
1 Onion, sliced
1/4 lb. Cremini Mushrooms, trimmed and quartered (about 14 mushrooms) [CG Note: I use shiitake)
1 1/2 lbs. Green Beans, trimmed and sliced into 1-inch pieces
2 tsp. Himalayan or Celtic Sea Salt
1/2 tsp. freshly ground Black Pepper
1/4 c. white wine
1/2 tsp. red pepper flakes
1 bunch Kale (1/2 pound), rinsed, stemmed, and roughly chopped [CG Note: I use Lacinto Kale - aka "Dino" Kale]
2 Tbsp. Lemon Juice (about 1/2 a lemon)
3 Tbsp. finely grated Parmesan

DIRECTIONS:
Warm the olive oil in a large, heavy sauté pan over medium-high heat. Add the onions and cook until translucent, about 4 minutes. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale has wilted, about 4 to 5 minutes. Add the lemon juice and the parmesan cheese. Toss to coat and serve immediately.

Pancit

2008-12-16T09:14:00.002-06:00

This version of this easy and delicious Filipino dish is very different from my mother-in-law's version (she's from a Northern coastal village on the main island), but good, nonetheless.

INGREDIENTS:
1/2 package Saifun (bean threads) or thin rice noodles (about 4-5 oz.)
1 box/bag of Pad Thai noodles or other wider noodle (about 8 oz.)
2 tsp. oil (I use extra virgin olive oil)
5-6 cloves garlic, minced
1-2 pounds cooked ground meat (I like to use turkey)
1 head cabbage, thinly sliced (I like to use Chinese Cabbage)
6 carrots, thinly sliced
1/2 cup soy sauce (or more to taste)
3 Tbsp. agave nectar
Salt & pepper to taste, if you like

DIRECTIONS:
1. Place the noodles in a bowl, and cover with warm water. When soft, drain and set aside.

2. Heat oil in a wok or large skillet over medium heat. Saute onion and garlic until soft. Add meat and cook thoroughly. Add carrots and soy sauce and cook for a few minutes. Add cabbage and cook until it begins to soften. Toss in noodles and cook until heated through, stirring constantly. Add agave nectar, soy sauce, salt & pepper to taste.

Zucchini Soup

2008-07-19T20:16:00.001-05:00

2 T. butter
1 T. vegetable oil
1 large onion, chopped
2 garlic cloves, sliced
2 tsp. minced fresh rosemary
6 cups chicken stock
1 large potato, peeled & sliced
3 medium zucchini, thinly sliced
salt and freshly ground black pepper to taste

Melt butter with oil in heavy large saucepan over medium-high heat. Add
onion; sauté until translucent (about 5 minutes). Mix in garlic and rosemary. Add
stock and potato; bring to boil. Reduce heat and simmer 10 minutes. Add
sliced zucchini; simmer until tender about 15 minutes. Working in batches, puree
in blender (or leave as is for a chunkier soup). Season with salt and pepper.
You can serve topped with sprouts, green onion, and/or sunflower seeds. Makes about 8 servings.

About Hemp Seeds

2008-07-14T21:50:00.001-05:00

Hemp seeds are considered by leading researchers and medical doctors to be one of the most nutritious food sources on the planet. Shelled hemp seed is packed with 33 percent pure digestible protein and is rich in iron and vitamin E as well as omega-3 and GLA. A recent report funded by the Canadian government states that hemp protein is comprised of 66 percent high-quality edistin protein, and that hemp seed contains the highest percentage of this of any plant source. Hemp also contains three times the vitamin E contained in flax.

Because the human body produces no Essential Fatty Acids (EFAs), it is important that EFAs be consumed on a regular basis. It is estimated that more than 90 percent of Americans take in too little of one of the most important EFAs--omega-3--which is found in flax, walnuts, and hemp seeds. EFAs are the "good fats" that doctors recommend as part of a healthy, balanced diet. Shelled hemp seed is comprised of 45% "good fats" in an ideal balance of Omega-3 Alpha-Linolenic Acid, Omega-6 Linoleic Acid, "Super" Omega-3 Stearidonic Acid, and "Super" Omega-6 Gamma Linolenic Acid. It is also rich in vitamin E and iron, and contains 33% protein. The quality of omega-3 is vital, and can be diminished by oxygen, heat, and light. Thus consume the freshest seeds possible and store them tightly sealed in a dark, cold environment such as a refrigerator.

In the definitive book on good fats, Fats That Heal, Fats That Kill, author Udo Erasmus states, "The best-balanced source of EFAs is hemp seed oil."

A shelled hemp seed (or hempnut) looks like a sesame seed and has a delicious nutty flavor similar to that of a pine nut or sunflower seed. They can be added to almost any recipe.

These hemp seeds are processed using a cold mechanical process. They are grown without pesticides or herbicides - certified organic.

Hemp Milk

2008-07-14T21:49:00.001-05:00

Ingredients:
1/4 cup shelled hemp seed
1 cup water
Flavoring (agave nectar or honey)

Directions: Place seeds in a blender and add a small amount of water (approx. 1 inch above the seeds). Turn the blender on at multiple speeds and agitate the seeds so they become a thick hemp cream. Then add either vanilla, agave nectar, or honey, or perhaps only a ripe banana, and serve the blended liquid as a thick drink, or add water to taste for a lighter hemp milk. Optional: add berries, peaches, and/or papaya.

Jill's Raw Chili

2008-07-10T18:44:00.002-05:00

This is a great substitute for "flesh" based chili.

1 cup Water (distilled)
1 cup Sun dried Tomatoes (pre-soaked)
½ cup Extra Virgin Olive Oil
2 Tablespoons Lemon Juice
2 cloves Garlic
1-2 teaspoons Chili Powder (or to taste)
Celtic Sea Salt (to taste)

Process above ingredients in blender. Then add and stir in:

2 cups fresh Tomatoes (diced)
1 cup Mushrooms (sliced)
1 cup Celery (diced)
A handful of fresh Basil (chopped)
Add enough Lentil or Mung bean sprouts to give right consistency*

Place in serving bowls, sprinkle with fresh chopped parsley, and serve. Enjoy!

*For more information about sprouting see the article entitled "Beginning Sprouting."

Eggplant Sauce

2008-07-08T19:30:00.004-05:00

This is FAB-U-LOUS! If you don't like eggplant, THIS IS FOR YOU! You will wonder why you've always turned your nose up at it after tasting this. Surprise your friends. Amaze your relatives. Astound your spouse.

You can serve this over zucchini "noodles" (finely sliced zucchini), spelt noodles, or Ezekiel brand (sprouted) noodles.

3/4 lb. egglant, peeled and diced 1/4-inch
1 tsp. salt, plus additional to taste
2 Tbsp. extra virgin olive oil
1 tsp. garlic, minced
1 basket yellow cherry tomatoes (about 2 c. chopped) or 1/2 c. yellow bell pepper
6 plum tomatoes, finely chopped (can leave out if you use yellow tomatoes)
1/4 c. red onion, finely chopped
2 Tbsp. fresh basil, minced
1 Tbsp. fresh parsley, minced
2 Tbsp. balsamic vinegar
3 Tbsp. fresh lemon juice

Toss the eggplant with the salt. Place in a colander. Cover with a plate that will fit inside the colander. Weight the plate. Drain eggplant for 20 minutes. Rinse eggplant. Pat dry.

Heat oil over moderately high heat in a large, heavy skillet until it is hot, but not smoking. Saute egglant until cooked.

Add garlic. Stir 1 minute.

Cool to room temperature. Toss eggplant mixture in a bowl with remaining ingredients.

Add additional vinegar and lemon juice if desired.

[Adapted from "Everyday Vegan" by Jenni-Rose Atchison]

Superfood Smoothie

2008-06-30T09:15:00.002-05:00

Start your day out right with a Superfood Smoothie! You can add any combination of the following:

1 tsp. organic hulled Hemp seed
1 tsp. Chia seed (soaked) (make sure you add some Vitamin E if you add chia)
1 scoop Ruth's Hemp Protein Powder w/Sprouted Fax & Maca
1 tsp. Cacao Nibs
1/2 tsp. organic, wildcrafted Barberries
1/2 tsp. Goji berries or extract powder
1 tsp. powerdered green food (like Greener Grasses or Sun Is Shining from sunfood.com)
1 tsp. spirulina
1 tsp. powdered Acai
1/2 tsp. Camu Camu berries
4 drops liquid Tocopherol (Vitamin E) or 1/2 tsp. powdered Tocotrienol

Then add:

1-2 cups frozen fruit of any kind (careful to follow food combining principles!)
1-3 Tbsp. agave nectar
1/2 c. (or more as needed) purified or distilled water

Blend until smooth and enjoy!

Blended Salad

2008-06-18T00:03:00.003-05:00

[CG's NOTE: This is one of the "Recipes for Life" from www.hacres.com (great group!) It may sounds a little strange at first, but try it! You just may like it!]

Vegetables are the most nutrient dense foods available to man! Unfortunately, the nutrients in vegetables are locked inside sealed compartments called cells, and the human digestive tract does not possess an enzyme capable of dissolving these tough shells. As a result, unless a person breaks these cells open before swallowing, little to none of the nutrients can be released.

The better a person chews these vegetables the more nutrients are made available, but sadly, most people do not chew their vegetables well. This is where a high-speed blender, such as a Vita Mix excels. When you blend vegetables in a high-speed blender, maximum nutrients are released.

Rhonda and this editor [Rev. George Malkmus of Hallelujah Acres] used to consume a HUGE vegetable salad each evening, made with lots of whole vegetables, but in recent years we have switched almost totally to blending these salads after we learned how many more nutrients were made available when we blended our salads before eating.

Following is how we make a blended salad for the two of us: First we place several tablespoons of our favorite salad dressing (healthy) into our Vita Mix blender. Then we add anywhere from 1/2 to 3/4 cup of distilled water along with some all purpose herbs and dehydrated onions. If we have organic tomatoes and/or cucumbers, the liquid can be reduced to acquire the consistency desired.

Next we add a half to a whole avocado depending on size, a floret of both broccoli and cauliflower, a large stalk of celery cut in one inch pieces, a quarter to a half of a cut-up carrot depending on size. Finally, a large handful of spinach (or kale. The lid is placed on the blender, and all vegetables pushed down with the tamper and blended until a fine puree has been acquired. If you are not able to get the blender to puree, slowly add more water until all vegetables have been drawn into the blade.

Note: If you do not have a high-speed blender with a tamper, instead of cutting up your stalk of celery, use the celery stalk to push the veggies into the blades, and pulse until all veggies have been pureed.

*ORGANIC INGREDIENTS ARE ALWAYS RECOMMENDED.

Best Beans

2008-06-14T15:02:00.002-05:00

Beans are a wonderful source of protein and fiber. Eat lots of beans!!! I always get rave reviews for my beans. See if you don't get the same result with this recipe.

3 T. olive oil
1 large onion, diced (either Spanish/red or yellow)
3 cloves of garlic, minced
handful of fresh thyme
1 red bell pepper
1-2 stalks of celery
1-2 carrots
4-6 c. vegetable broth (I prefer "No-Chicken Broth")
2 c. beans, rinced (Adzuki and Northern beans are my favorites)
Himalayan salt and freshly ground pepper to taste

Heat saute pan over med-high heat. Add olive oil to hot pan. Caramelize onion (cook until it is dark brown and sweet tasting). Add garlic. Add celery, bell pepper, carrots, and thyme. Cook for about 4 minutes, stirring constantly. Add vegetable broth and beans. Heat to boiling, then reduce heat and simmer until beans are soft (usually a couple of hours). Salt and pepper to taste.

Fruit "Frosting"

2008-06-12T19:08:00.003-05:00

This is a great dip for fruit (it's particularly good on slices of banana!), or anything you can think of. You are going to be so surprised by how good it tastes!

1 1/2 c. cashews or macadamia nuts (soaked overnight in distilled water)
1/2 c. coconut water
1/4 c. agave nectar
1 tsp. vanilla extract (or almond)

Blend all ingredients in your blender until smooth and creamy. Try not to eat it all in one sitting.

Beginning Sprouting

2008-06-10T18:50:00.000-05:00

Sprouting unlocks all of the nutrients in seeds, beans, and legumes that aren't developed until they have sprouted. You actually create powerhouses of nutrition through sprouting.

Basics of Sprouting:

Obtain seed for sprouting. Store in bug-proof containers, away from extreme heat/cold. Seed should be viable, and, to extent possible, free of chemicals.

Basic steps in sprouting are:

1. Measure out appropriate amount of seed, visually inspect and remove stones, sticks, weed seed, broken seeds, etc.

2. Rinse seed (if seed is small and clean, can usually skip this rinse)
soak seed in water for appropriate time.

3. Rinse soaked seed, put in sprouting environment for appropriate time
service seeds (rinse) in sprouting environment as needed.

4. When ready, rinse seeds.

5. Store in refrigerator, in sprouting environment or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as freshness is what makes sprouts special!

Jars and Cloth: Two Suggested Sprouting Methods

Jars: use wide-mouth, glass canning jars, available at many hardware stores. You will need screen lids - cut pieces of different (plastic) mesh screens, or buy some of the special plastic screen lids designed for sprouting. Sprouting in jars is quite easy: simply put seed in jar, add soak water, put lid on. When soak is over, invert jar and drain water, then rinse again. Then prop jar up at 45 degree angle for water to drain. Keep out of direct sunlight. Rinse seed in jar 2-3 times per day until ready, always keeping it angled for drainage.

Cloth: soak seed in flat-bottom containers, in shallow water. When soak done, empty seed into strainer and rinse. Then take flat-bottom bowl or saucer, line bottom with wet 100% cotton washcloth, spread seed on wet cloth. Then take 2nd wet cloth and put on top of seed, or, if bottom washcloth is big enough, fold over wet seeds. Can add additional water to washcloths 12 hours later by a) sprinkling on top, or b) if very dry, remove seed from cloth, rinse, re-wet cloth, put seed back between wet cloths. Cloths used should be 100% cotton (terrycloth) or linen, used exclusively for sprouting, and of light colors. Cheap cotton washcloths (and cheap plastic bowls) work well and will last a long time.

Comparison: Jar vs. Cloth Methods
Jar method is more versatile; can grow greens in the jar (e.g., 6-8 day old alfalfa greens), and the jar is less likely to mold than cloth for sprouts that require more than 2 days. However, the jar method needs a convenient drainage system (otherwise mold can develop). The cloth method can withstand some direct sunlight (direct sunlight in early stages of sprouting can cook the seed in jars), and needs no drainage system. The methods require roughly the same time, though 2nd service of cloth is very fast. Almonds, buckwheat give better results in cloth.

Other Methods of Sprouting:

Plastic tube - variation on jar method; opens at both ends - easier to remove long sprouts like greens from tube than from jar.

Sprouting bags - cotton or linen; also plastic mesh. Soak seed in bag in water, then hang up inside plastic bag (forms a little greenhouse).

Trays - very good for growing greens. Might need drainage system.

Clay saucer - used for mucilaginous seeds like flax, psyllium, etc.

Commercial sprouters - wide variety available. Often fairly expensive; most don't work as well as cloth/jar methods!

What is the best time/length to eat sprouts?
Ultimately you will answer this question by experimenting - growing sprouts and eating them at different ages/lengths. My preference is to eat sprouts (except almonds, pumpkin seeds) when the growing root is, on average, the length of the soaked seed. Almonds and pumpkin seeds are discussed below.

A note on times: the sprouting times given below are based on cloth and/or jar method, and reflect an average time. The soaking times can be increased or decreased somewhat (except for buckwheat), with little or limited impact on the results. If you are using a different method, especially one of the commercial sprouting units, the times here will not apply and you will have to monitor your sprouts to decide when they are ready.

Grains and Similar Seeds

Amaranth: Soak 2-4 hours, sprout 1-1.5 days. Method: cloth. Very tiny seeds, likely to flow through screen in jar method; line strainer with sprouting cloth to retain seeds. Sprout can be very bitter. Might be able to grow as greens, if you can get appropriate variety of amaranth.

Barley: Soak 8-14 hours, sprout 1.25-1.5 days. Method: cloth or jar. Use only unhulled barley; "whole" hulled barley and pearled barley won't sprout. Chewy, somewhat bland sprout. Hulls are tough; people with stomach or intestinal ulcers might find hulls irritating. Can be used for grass also.

Buckwheat: Soak 15-20 minutes only; sprout 1-1.5 days. Method: cloth. Use hulled, *raw* buckwheat groats. Kasha is usually toasted, won't sprout. Raw buckwheat is white/green to light brown; toasted buckwheat is medium brown. Unhulled buckwheat (black hulls) are for greens, not general sprouting. Don't soak longer than 20 minutes as it spoils readily. Monitor moistness, rinse or change cloths every 12 hours to avoid spoilage. Good sprout, mild flavor. Sprouts much faster in warm/hot weather.

Millet: Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Hulled millet - most seeds will sprout, but some ferment, producing very sharp taste. Unhulled millet best sprouter, but hull is very crunchy and sprout is rather bland. Best used in recipes.

Oats: Soak 8-14 hours, sprout 1.25-1.5 days. Method: cloth or jar. Must use unhulled oats; so-called "whole oats" or oat groats won't sprout. Good sprout, mild flavor similar to milk. Thick hull makes it difficult to eat; best used in recipes (see sprout milk recipe). Can grow as grass also.

Quinoa: Soak 2-4 hours, sprout 12 hours. Method: cloth or jar. Very fast sprouter. Must rinse seeds multiple times to get off soapy tasting saponin in seed coat. Very fast sprouter; can grow as greens. Strong flavor that many find unpleasant. Small seed, line strainer with cloth. White and black quinoa are available.

Rice: Soak 12-18 hours, sprout 1.0+ days. Method: cloth or jar. Only brown, unprocessed rice will sprout. White rice, wild rice are dead and won't sprout. Standard long grain rice doesn't sprout. Short, medium grain brown rice, also brown basmati (but not Texmati) rice will sprout. Before root appears, rice can be eaten but difficult: bland, chewy, *very* filling. Once root appears, rice sprout is very bitter. The only rice I suggest sprouting is: Lundberg Farms "Wehani" rice, a specialty rice (sprout 1.5 days). It is least bitter - less bitter than fenugreek - of possible use in recipes.

Wheat/rye group

Rye: Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Nice sprout - good flavor. Rye harvested immature or handled improperly can have strong, unpleasant flavored. If it molds, discard (ergot mold possible).
Triticale is a cross between rye and wheat; used to be available from Arrowhead Mills, but haven't seen it in market for some years.

Wheat, including Kamut and Spelt: Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Hard Winter wheat better than soft Spring wheat. Wheat can get excessively sweet at 2+ days of sprouting. Spelt has nice texture, but spelt and kamut are more expensive than ordinary wheat. Wheat, rye, kamut, spelt, triticale can be used for grass also.

Cabbage, Kale: Soak 6-14 hours, sprout 1+ days. Method: cloth or jar. Very strong flavor, best used as flavoring in mixtures. Can also be grown into greens. Seeds relatively expensive.

Fenugreek: Soak 8-14 hours, sprout 18 hrs or more. Method: cloth or jar. Slightly bitter, best used as flavoring additive in mixtures. Hindi name: methi. According to "The Yoga of Herbs" by Lad/Frawley, fenugreek sprouts are good digestive aid and good for the liver. Hard seeds are common in fenugreek.

Mucilaginous seeds: flax, psyllium, chia. These can be sprouted as flavoring additive in mixtures (alfalfa, clover, or mustard); to sprout alone requires special clay saucer method. Sprouts are not so good tasting, not worth the trouble for most people.

Mustard: Soak 6-14 hours, sprout 1.0+ days. Method: cloth, jar, or tray. Good flavoring additive for other sprouts. Available in 3 forms: black, brown, yellow. Brown seeds are smaller and harder to handle in mixtures; yellow or black recommended for mixtures. Can grow as greens also.

Pumpkin: Soak 8-14 hours; sprout (if you must) 1.0 day. True sprouting by pumpkin seeds (developing root) is quite rare. Bacterial spoilage and rancidity are problems when you try to sprout them. Best to simply soak them, then eat. Pumpkin seeds as sold in the market are not hulled - the variety grown has no hulls on its seeds.

Radish: Soak 8-14 hours, sprout 1.0+ days. Method: cloth, jar or tray. Very hot flavor! Use sparingly in mixtures as flavoring agent. Can be used for (hot!) greens also.

Sesame: Soak 8-14 hours, sprout 1-1.5 days. Method: cloth or jar. Must use unhulled sesame seeds for sprouting; hulled seeds can be soaked to improve flavor and digestibility. A black sesame seed (considered superior to white seed in Ayurveda) is available; haven't found it in unhulled form. Sprout+storage time should not exceed 1.5 days; sprouts continue to grow in refrigerator and start to get bitter at 2.0 day mark, and can be very bitter by 2.5 days. A small bowl of sesame sprouts, with a bit of raw honey on them, is very nice.

Sunflower: Soak 8-14 hours, sprout 18 hours. Method: cloth or jar. Use hulled sunflower; unhulled are for sunflower greens only. Need to skim off seed skins at end of soak period, when rinsing. If you leave them in, they will spoil and your sprouts will spoil quickly. Has a nice, earthy flavor; very popular.

Legumes

Alfalfa, Clover: For greens: soak 4-6 hours, sprout 6-8 days. Method: tray or jar. For use when short: soak 4-14 hours, sprout 1-1.5 days. Method: jar or cloth. Alfalfa and clover are most commonly grown as greens. A good non-traditional use for them is as flavoring additive in mixtures, for ex: lentil, alfalfa, radish is nice (alfalfa counteracts "heat" of radish). Alkaloid levels can be very high in alfalfa. Need alfalfa seed with very high germination rate (over 90%) to successfully grow greens in jar - else unsprouted seeds will decay and spoil greens.

Garbanzo group:

Garbanzos: Soak 12-18 hours, sprout 1.5+ days. Method: cloth or jar.
Kala channa: Soak 8-14 hours, sprout 1.5 days. Method: cloth or jar.
Green channa: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar. Garbanzos, also know as chick peas or ceci, are common in commercial mixtures. They sprout easily but they also spoil easily (bacteria or mold). Kala channa is a miniature garbanzo, sold in (East) Indian food stores, that sprouts reliably - try sprouting it instead of standard garbanzos. Green channa is similar, naturally green, and sprouts very quickly. Green channa has stronger flavor; best to eat with turmeric or ginger.

Large beans: Anasazi, Black, Fava, Kidney, Lima, Navy, Pinto, etc. The raw flavor of these is truly horrible. Also, serious toxicity/allergy/digestibility issues with these raw beans. Except for soy (edible raw if grown long enough), these beans must be cooked to be digestible, hence are not of interest to the raw-fooder.

Lentils, brown/green and red: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar. The brown/green lentils come in a variety of sizes; the smallest sizes generally sprout faster than the larger. Red lentils are usually sold in split "dahl" form; for sprouting you must buy whole red lentils. Red lentils are red inside and brown outside; their Hindi name is masoor (brown masoor). Lentil sprouts have a spicy flavor and are very popular. Might find hard seeds in lentils from India.

Mung bean group:

Mung beans: Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.
Urid/urad: Soak 8-14 hours, sprout 18 hrs - 1 day. Method: cloth or jar.

Adzuki beans: Soak 8-14 hours, sprout 1.0 day. Method: cloth or jar.

Moth beans: Soak 8-14 hours, sprout 12 -18 hrs. Method: cloth or jar. Urid (also spelled urad) is a black shelled mung bean, available in Indian stores. Stronger flavor than regular mung. Hard seeds common in mung and urid. Moth is a brownish bean, similar to mung, available in Indian stores. Very fast, reliable sprouter, with mild flavor - similar to mung. Discard "floaters" when sprouting moth. P.S. there is a mung bean that is yellow inside, in Indian stores, but so far have only found split (dahl) form.

Peanuts: Soak 12-14 hours, sprout 1.5 days. Method: cloth or jar. Must use unblanched peanuts; recommend removing skins to improve digestibility. Spanish variety peanuts have loose skin, can remove most before soaking. Other peanuts - soak 1-2 hours then peel off skins, return to soaking in new, clean water. With peanut peeled you will probably observe high incidence of (bright) yellow mold - possible aflatoxin.

Peas, Blackeye: Soak 12-14 hours, sprout 1 day. Method: cloth or jar. Flavor is too strong to be eaten alone. Makes good flavoring additive for mixtures, if used sparingly.

Peas, (Field): Soak 12-14 hours, sprout 1.5 days. Method: cloth or jar. Be sure to buy whole peas, not split peas (split won't sprout). Yellow peas are slower to sprout, and have stronger flavor than green peas. Flavor too strong when raw for many people. Insect problems common with peas in storage (beetle infestation); store in bug-proof containers. Can be grown as greens also.

Note: if purchasing kala channa, green channa, urid/urad, red lentils, etc. from Indian store, be sure to obtain the whole seeds, and not the split (dahl) or oiled form of the seeds.

Some Sprouting Seed Mixtures of Interest:
mung/adzuki, fenugreek
mung/adzuki, urid, dill seed
lentils, blackeye peas, alfalfa, radish
sunflower seed, moth, fenugreek
alfalfa/clover, radish/mustard (for greens)
Experiment and develop your own favorite mixtures!

Soak Instead of Sprouting:
Herb seeds: fennel, celery, caraway, cardamom, poppy, etc.
Filberts: soak 12 hours; makes crisper, improves flavor.
Pecans: soak 8 hours; long soaks can make mushy.
Walnuts: soak 12 hours; flavor changes - you might like or dislike.
High fat nuts (brazil nuts, macadamias) may benefit some from soaking, but difference (soaked vs. unsoaked) is small.

Staple Foods for Sprouting:
(first tier) wheat, sunflower, sesame, mung/adzuki, rye
(2nd tier, obstacles) oats, barley, buckwheat, rice, lentils*, other legumes*
(flavoring) fenugreek, mustard, radish, kale, cabbage * see question on legumes below

Easy for Beginners:
wheat, sunflower, lentil, mung

Indoor Gardening (grown indoors, in soil):
Grasses: wheat, barley, oats, rye, kamut, spelt, triticale, and others.
Vegetables: amaranth, mustard/mizuna, fennel, kale, cabbage, etc.
Legumes: peas, snow peas
Other greens: buckwheat, sunflower

What are hard seeds?
Seeds that are hard, like rocks, and they stay that way during soaking and sprouting. Hard seeds are a sort of natural insurance in the sense that if planted in soil they will eventually sprout - late in the season or next season. Hard seeds may be a threat to certain types of dental work, esp. porcelain crowns (porcelain on gold crowns are stronger and hard seeds are less risk; metal crowns are stronger than natural enamel). To minimize hard seeds, suggest you soak seeds as in the cloth method: in shallow water, in a large container with a flat bottom. Then at the end of the soak stage, you can visually inspect the soaked seeds and remove those that are still hard. This technique is not 100% foolproof, but if done carefully, will substantially reduce the number of hard seeds. The method will work with any seed, but fenugreek seeds are so small that picking out the hard ones is quite difficult.

Anything wrong with sprouted legumes?
If you can digest them without the production of a lot of gas (flatulence), there's nothing wrong with them. Legumes are very high in protein, hard to digest, and cause gas for many people. Gabriel Cousens (Conscious Eating, pgs. 70, 372, 490) recommends that consumption of sprouted legumes (except alfalfa, next question) be minimized. Ann Wigmore (Rebuild Your Health, pg. 73) tells us that flatulence gas is toxic and harms your entire system. From an Ayurvedic viewpoint, legumes aggravate the vata dosha; individuals with vata body type or a vata disorder should minimize legumes. Ayurveda suggests eating turmeric or ginger with proteins (legume sprouts) as a digestive aid. A number of other herbs/spices can serve as digestive aids and/or counteract the vata effect of legumes. Among legumes, mung and adzuki beans are considered easiest to digest.

What about toxins in alfalfa sprouts?
Alfalfa sprouts contain saponins, a class of alkaloids (7.93% on dry weight basis, sprouts from commercial sources) and L-canavanine sulfate, an amino acid analog. Saponin levels are at their maximum when sprouts are 6-8 days old (most common time for eating); L-canavanine sulfate is present in the seed and decreases as the sprout grows. The issue of whether these factors are significant is subject to debate.

Livingston et al. (Nutritional and Toxicological Aspects of Food Safety, pgs. 253-268), citing research by Malinow, report negative health effects in animals and humans from consumption of alfalfa sprouts. They believe that consuming large amounts of alfalfa sprouts is risky.

Cousens (Conscious Eating, pg. 372) , citing relevant client cases, reports no harmful effects from consumption of moderate amounts of raw alfalfa sprouts.
Readers are encouraged to check the above references and decide for themselves on this issue. An alternate, experimental approach is to hold your diet constant for a few days, then add alfalfa sprouts to your diet, and observe the effects (if any) of the alfalfa - that is, listen to your body.

***Don't Sprout: Sorghum (potentially toxic levels of cyanide in seed coat)

Oat Sprout Milk - Special Version
The following makes around 3 cups of delicious oat/almond milk.

Start with: a little more than 1/4 cup dry sprouting oats, and, optionally, 1/8 cup Lundberg Farms Wehani rice. Soak 12 hours, then sprout for 1.5 days. Separately, soak 15-20 almonds for 12 hours, then sprout for 1.0 days (should be ready about same time as oat sprouts).

Rinse oat(/rice) sprouts, put in blender with 2 cups good quality water, blend. Best to add 1 cup water, blend on medium for 30 seconds or so, then add second cup of water and blend on high for another 30-45 seconds. Now strain the blended liquid through a steel mesh strainer and/or cheesecloth (or similar).Discard hull pulp, rinse blender clean, put base milk back in blender. **

Peel the sprouted almonds (might blanch first with warm water), rinse, put almonds in blender. Add 1 tablespoon of raw honey (or other sweetener, optional) to blender. Now add flavoring, one of: vanilla bean (about 1/2 inch or so), cardamom seed (decorticated or powder, 1/4 tsp), or cinnamon (1 rounded tsp). Run blender on medium speed for a few seconds to mix/grind, then turn down to low speed and let blender run for 5+ minutes to homogenize. (The almonds are not strained out but retained in the milk for full flavor and nutrition.)

Note that the recipe up to ** is the basic milk recipe; can use recipe, substituting other types of grains, seeds, or nuts for the rice, to yield other types of oat sprout milk. Sprouting/soaking details will vary with grain, seed, or nut used in place of the rice.

Author contact: T. Billings, 2125 Delaware St; #F; Berkeley, CA 94709

Baked Sweet Potatoes

2008-06-04T12:50:00.003-05:00

Sweet potatoes are great for breakfast, a snack, or with a salad for a meal. Having a sugar craving? I bet you can tame it with a baked sweet potato!

4-5 organic sweet potatoes
organice sweet cream butter
Himalayan salt

Preheat oven to 350 degrees. Put sweet potatoes in a glass baking dish and cover with aluminum foil. Bake until soft when squeezed (about 1 1/2 hours for medium sweet potatoes). Test ever 20 minutes after 1 hour of baking.

To serve, scoop flesh from skin and put in a bowl with 1 tsp. butter and salt to taste. Mash together with a fork.

Berry Quinoa "Cobbler"

2008-06-04T12:41:00.003-05:00

This is great for breakfast or dessert. Do you like berry cobbler? Then you will love this!

2 cups water (purified, spring, or distilled)
1 cup organic red quinoa (rinsed)
2 cups fresh organic blackberries (or blueberries)
1/2 tsp. ground organic cinnamon
1/3 cup. chopped organic pecans (or walnuts)
4 tsp. organic agave nectar

Combine water and quinoa in a medium saucepan and bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered for 5 minutes. Stir in blackberries and cinnamon.

Toast the pecans in a dry skillet over medium heat for about 3 minutes.

To serve, scoop quinoa and berries into bowls. Drizzle with agave nectar and sprinkle toasted nuts on top.

Fennel Onion Soup

2008-06-01T17:14:00.005-05:00

Everyone who has tasted this soup/gravy has LOVED it! I get so many requests for this recipe. No one can believe it's so simple!

3 bulbs Fennel
1 yellow Onion
3 cloves Garlic
Extra Virgin Olive Oil
Himalayan Salt
Freshly Ground Pepper
4 c. Vegetable Broth ("No-Chicken Broth" is best)

Slice the fennel bulbs (discard all of the green part) and an onion in about the same thickness and lay them on a jellyroll pan (or baking dish). Add 3-5 whole garlic cloves (peeled).

Drizzle everything with olive oil, then salt and freshly ground pepper. Bake at 350 degrees F for 30-45 mins (until they start to brown). Throw it all in the blender with some vegetable broth, then into a pot to warm and adjust the salt and pepper. Add water and/or more vegetable broth to thin.

This can be used thicker as a gravy (it is excellent with mashed potatoes) or thinner as a soup.

Asparagus Soup

2008-06-01T17:06:00.003-05:00

I bought some beautiful purple asparagus (from Delvin Farms) and fresh lemon thyme at the Franklin Farmer's Market recently and made the BEST soup with it! My kids love this soup.

3 Tbsp. extra virgin Olive Oil
1 Yellow Onion, chopped (Vidalia is best for this, but any will do)
Garlic, minced (3-5 cloves)
2 Tbsp. fresh Lemon Thyme
1 bunch of Asparagus, cut into 1-inch pieces (you can reserve the tips and add later, minced, if you like)
4-6 cups of Vegetable Broth ("No-Chicken Broth" is best)
Himalayan Salt
Freshly ground Pepper

Add Olive Oil to a hot soup pot (med to med-high heat), add onion and cook until caramelized. Add the garlic and herbs. Sauté the asparagus in the pot until just barely tender (4 mins?).

Fill your blender about halfway with the contents of the pot (you can do this in batches). Cover with an equal amount of broth and blend until smooth. Put blended ingredients back into the pot to warm. Add salt and freshly ground pepper to taste.

You can add more broth and/or water if soup is too thick. If you reserved the asparagus tips (minced), then gently stir these into the soup as you serve it. As long as the soup isn't too hot (less than 115 degrees), they will remain raw and keep their enzymes intact.

Roasted Apples

2008-06-01T16:33:00.004-05:00

Have a bunch of apples that are past their "prime" for snacking? Try this recipe. You won't have any trouble getting your family to gobble down the result.

6-8 apples (Fuji, Gala, McIntosh, or your favorites)
1 lemon (zest and juice)
2 Tbsp. extra virgin olive oil
1 tsp. cinnamon
1/3 c. Agave Nectar
1/4 tsp. Himalayan salt
pinch of allspice

Preheat oven to 400 degrees F. Zest the lemon, then squeeze the juice out. Peel, core, and slice apples into 1/2-inch chunks. Sprinkle with lemon juice and set aside.

Whisk together the lemon zest, oil, agave nectar, and cinnamon in a glass baking dish. Add the apples and toss to coat.

Roast until the apples are very tender (about 25 minutes), turning once after 15 minutes. Serve warm, at room temperature, or chilled.

For applesauce, pulse in a blender or food processor until desired consistency is achieved.

Himalayan Salt

2008-05-30T10:14:00.004-05:00

The 13 Amazing Health Benefits of Himalayan Crystal Salt, the Purest Salt on Earth (and Why You Want to Avoid Conventional Salt)
[from Mercola.com]

Salt is essential for life -- you cannot live without it. However, most people simply don't realize that there are enormous differences between the standard, refined table and cooking salt most of you are accustomed to using and natural health-promoting salt.

These differences can have a major impact on your staying healthy.

If you want your body to function properly, you need holistic salt complete with all-natural elements. Today's common table salt has nothing in common with natural salt.

Your table salt is actually 97.5% sodium chloride and 2.5% chemicals such as moisture absorbents, and iodine. Dried at over 1,200 degrees Fahrenheit, the excessive heat alters the natural chemical structure of the salt.

Himalayan Salt is by far the purest salt available on earth and is absolutely uncontaminated with any toxins or pollutants.
Together with pure spring water, Himalayan Crystal Salt offers all the natural elements exactly identical to the elements in your body. Containing all of the 84 elements found in your body, the benefits of natural Himalayan Crystal Salt include:

Regulating the water content throughout your body.
Promoting a healthy pH balance in your cells, particularly your brain cells.
Promoting blood sugar health and helping to reduce the signs of aging.
Assisting in the generation of hydroelectric energy in cells in your body.
Absorption of food particles through your intestinal tract.
Supporting respiratory health.
Promoting sinus health.
Prevention of muscle cramps.
Promoting bone strength.
Regulating your sleep -- it naturally promotes sleep.
Supporting your libido.
Promoting vascular health.
In conjunction with water it is actually essential for the regulation of your blood pressure.

The Typical Table And Cooking Salt In Your Grocery Store Has Been "Chemically Cleaned"

What remains after typical salt is "chemically cleaned" is sodium chloride -- an unnatural chemical form of salt that your body recognizes as something completely foreign. This form of salt is in almost every preserved product that you eat. Therefore, when you add more salt to your already salted food, your body receives more salt than it can dispose of.

This is important as over 90% of the money that people spend on food is for processed food.

Typical table salt crystals are totally isolated from each other. In order for your body to try to metabolize table salt crystals, it must sacrifice tremendous amounts of energy.

Inorganic sodium chloride can keep you from an ideal fluid balance and can overburden your elimination systems.

When your body tries to isolate the excess salt you typically expose it to, water molecules must surround the sodium chloride to break them up into sodium and chloride ions in order to help your body neutralize them. To accomplish this, water is taken from your cells in order to neutralize the unnatural sodium chloride. This results in a less-than-ideal fluid balance in the cells.

You Are Losing Precious Intracellular Water When You Eat Normal Table Salt

For every gram of sodium chloride that your body cannot get rid of, your body uses 23 times the amount of cell water to neutralize the salt. Eating common table salt causes excess fluid in your body tissue, which can contribute to:

Unsightly cellulite
Rheumatism, arthritis and gout
Kidney and gall bladder stones
When you consider that the average person consumes 4,000 to 6,000 mg of sodium chloride each day, and heavy users can ingest as much as 10,000 mg in a day, it is clear that this is a serious and pervasive issue.

So Why Are Many People Still Using Table Salt?

Because well over 90% of the world's salt is being used directly for industrial purposes that require pure sodium chloride. The remaining percentage is used for preserving processes and ends up on your kitchen table.

With the use of rigorous advertising, the salt industry is successful in convincing you there are actually health advantages to adding potentially toxic iodine and fluoride to salt. In addition, your table salt very often contains potentially dangerous preservatives. Calcium carbonate, magnesium carbonate, and aluminum hydroxide are often added to improve the ability of table salt to pour. Aluminum is a light alloy that deposits into your brain -- a potential cause of Alzheimer's disease.

With chemical dumping and toxic oil spills polluting the oceans at an alarming rate, most of today's sea salt is not nearly as pure as it used to be. Himalayan Crystal Salt is pure salt that is mined and washed by hand -- with zero environmental pollutants.

Today's table and cooking salt is void of the vital trace minerals that make this Himalayan crystal salt so precious. Crystal salt has spent over 250 million years maturing under extreme tectonic pressure, far away from exposure to impurities.

The salt's unique structure also stores vibrational energy. All of the crystal salt's inherent minerals and trace elements are available in colloidal form -- meaning they are so small your cells can readily absorb them.

The crystal salt from the Himalayas does not burden your body as other salts do. It is very difficult for your body to absorb too much crystal salt since there are powerful and effective feedback loops that regulate this process. Natural crystal salt always promotes a healthy balance and does not contribute to high blood pressure like typical table salt.

Himalayan Salt's array of elements forms a compound in which each molecule is inter-connected. The connectedness allows the vibrational component of the 84 trace elements present in the salt to be in harmony with each other and adds to the ability to promote a healthy balance. When it comes to the power of natural salt, nothing compares to Himalayan Salt. Here's why:

Under an electron microscope, Himalayan Salt has a perfect crystalline structure.

It is mined by hand and hand-washed.

Himalayan Salt is immune to electromagnetic fields.

Himalayan Salt contains no environmental pollutants.

There is no limited shelf life and no need for silica packets to prevent clumping.

Key Minerals in Himalayan Crystal Salt Promote a Healthy Balance in Your Body

Himalayan Salt is salt in its native form, with all its vibrational energy intact and it helps promote a healthy balance in your body. Promoting balanced electrolytes helps to keep your body in homeostasis -- the balance of chemicals that is conducive to the body's function.

The renowned Frezenius Institute in Europe analyzed the Himalayan Salt and proved that it has an amazing array of important trace minerals and elements including potassium, calcium and magnesium that help promote a healthy balance by maintaining fluids and replenishing your supply of electrolytes whenever you sweat heavily. (This salt does not supply iodide, a necessary nutrient.)

Himalayan Salt vs. Sea Salt and Rock Salt: A Crystal Comparison

Many people believe sea salt is a healthy alternative to table salt, but this is no longer the case. The oceans are being used as dumping grounds for harmful toxic poisons like mercury, PCBs and dioxin. Reports of oil spills polluting the sea are becoming more frequent. With some 89% of all the sea salt producers now refining their salt, today's sea salt simply isn't as healthy as it used to be.

If you were to look into a microscope at sea salt you would see it has irregular and isolated crystalline structures disconnected from the natural elements surrounding them. Thus, however many vital minerals it may contain, they cannot be absorbed by your body unless the body expends tremendous energy to vitalize them. Your body's net gain is small compared to the great loss of energy.

Because the crystalline structure of crystal salt is balanced, it is not isolated from the 84 inherent mineral elements, but is connected to them in a harmonious state. This means the energy content in the form of minerals can be easily metabolized by your body. When you use this salt it has a vital energetic effect. Your body gets an ample net gain with little energy loss.

Mined salt, or rock salt, is also a poor substitute for Himalayan Salt. While natural rock salt comes close to being intact and is more valuable than industrial table salt, from a biophysical as well as bio-chemical perspective, it holds little value.

The elements contained in rock salt lack sufficient compression to be included in the crystal web, but are only attached to the surface and in the gaps of the crystalline structure. It is the considerable pressure that brings the elements to a colloidal state - where your cells can readily absorb them. The valuable elements found in rock salt are useless because your body cannot absorb and metabolize them.

You Can Also Use Himalayan Crystal Salt as a Bath Soak

Besides using this salt on your food and to cook with, it has multiple other exciting benefits as well.

I highly recommend you regularly use the Himalyan Bath Salt, because when you take a "brine bath," the Himalyan salt's healthy minerals are stored in the form of ions. This stimulation rejuvenates your skin, which is beneficial for everyone.

Himalayan salt has multiple other uses for your skin as well, which you can tap by integrating it with other natural approaches. It really has an amazing untapped potential that has not yet been recognized.

Easy Vinaigrette

2008-05-30T10:00:00.002-05:00

6 Tbsp. extra virgin olive oil (EVOO)
2 Tbsp. balsamic vinegar
fresh garlic, minced (optional)
Himalayan salt (optional)
freshly ground pepper (optional)

Put EVOO and vinegar in a glass container with a lid. Add fresh garlic, salt, and pepper if you desire. Shake vigorously until contents are blended. Serve. Red wine vinegar may be substituted for balsamic vinegar.

The Organic Scam

2008-05-29T16:17:00.001-05:00

Organic foods may be becoming a victim of their own success. Production can no longer keep up with demand, and many are saying that the initial ideals of clean, natural and healthy food have been sacrificed for profit.

In Europe, many fruits, vegetables and honey must now be imported from places as far away as Turkey and Latin America. For many, the organic philosophy is a profession of faith in a healthy lifestyle that respects the environment -- a view that does not jibe well with tomatoes flown from Chile, generating pollution in the process.

For Wolfgang Gutberlet, head of the German supermarket chain Tegut: "Organic is not just the lack of toxic elements, it is something that looks at the entire production process." Organic products sold in certain supermarkets, he argued, may not be suitable for purists.

Sources:
My Beauty Guru January 22, 2008

Dr. Mercola's Comments:
Organic foods are now the fastest growing segment of the food industry in the United States, but as with so many things, bigger is not always better.

I think most everyone can agree that the reason organic foods have become so popular is because they’re supposed to be better for your health. Some people also purchase them because of the notion that they use farming practices that protect the environment and reduce pollution.

But if you are buying organic food with the idea that it’s being grown by a small “mom-and-pop” farm nestled somewhere in a green valley, I’m afraid you are being deceived.

Many organic foods are now being produced by the giant corporations that make some of the most offensive junk food on the market. And with companies like Kraft, Pepsi, and General Mills now in the business of “organic,” is it any wonder that you can get organic soda, organic pizza, organic potato chips and just about any organic junk food you can dream up?

The REAL Organic Industry Structure

Please don’t misconstrue. There are still some small organic farms out there that are producing quality foods. But I think it’s important to get the word out that the “organic” label for the most part has been compromised. You cannot rely on it as an indicator of quality any more than you can the word “natural” or “healthy.”

Take, for instance, this chart (right) put together by Phil Howard, an assistant professor of Community, Agriculture, and Recreation and Resource studies at Michigan State University. It shows the organic processor acquisitions made by the top 30 food processors in North America, as of January 2008.

This is how it’s now possible to get organic chocolate from Cadbury Schweppes, organic cereal from Kellogg’s, organic soup from Kraft, organic juice from Pepsi, and just about any organic product you can think of from Heinz.

On one hand, you have to give them credit.

These corporations have made “organic” a household term, and people who had zero access to organic foods just years ago can now probably find them with ease.

On the other hand, a good portion of the organic products out there are no longer worth buying.

Horizon (Dean’s) organic milk, for instance, actually comes from factory-style dairy farms where the animals are kept in intensive confinement and have been imported from conventional farms as calves. Wal-Mart has also been found guilty of deceptive organic labeling on several products, including Silk Soy Milk and Florida Crystals Natural Sugar, as well as various fresh produce items.

And potato chips, cookies and candy will never be healthy, no matter how many organic ingredients they contain.

Going Beyond Organic

There is a growing movement underway that you may not have heard of. It’s called permaculture, and I believe it represents the future of healthy food. Michael Pollan, the New York Times author who wrote the book Omnivore's Dilemma, does a great job of explaining it in this video.

At its roots is a focus on the relationships between animals, plants, insects, soil, water and habitat -- and how to use these relationships to create synergistic, self-supporting ecosystems. Permaculture strives to mimic the natural ecologies found in nature, and food that is grown by these natural laws will inherently be healthy.

I can say with a significant amount of certainty that food being produced by the big-wigs like Kraft, General Mills, Coca-Cola, and Dean Foods is not done with the laws of nature in mind. Instead, it’s the law of making a profit that is steering the ship.

This is not about shunning all organic food. On the contrary, if you can find fresh organic produce in your area, by all means snatch it up. But do be aware that the organic label is being vastly overused, and behind its overuse is often inferior quality.

How to Find Healthy Food

To find the freshest, healthiest foods out there, organic is often no longer good enough, so here are some guidelines to live by.

1. Frequent farmer’s markets, not your supermarket
2. Join a community-supported agriculture program if one is available near you (it allows you to buy produce, meats and other foods directly from the farm)
3. Take part in food coops in your area
4. Plant a garden; even a small space can produce a lot of fresh food
5. If you must shop in a supermarket, look for locally grown items, which are likely to be fresher than other foods

The Amazing Chia Seed

2008-05-29T13:28:00.001-05:00

Chia Seed - The Ancient Food of the Future

By: William Anderson

In the last twenty five years, there has been a resurrection in the definition of medicine, a resurrection that amplifies the significance of our eating habits and our lifestyle. Medicine is not only defined as a treatment for illness and disease, it is now understood to be for the prevention of illness and disease. That would mean, for example, laughter is a medicine because research found it to boost the immune system. Exercise is good medicine for its cardio-vascular stimulation, muscle toning and flexibility and expelling toxins and for giving you a feeling of well-being, all immune boosters. To express a positive attitude towards life is not only good medicine for you, it is good medicine for those in contact with you. But the most important medicine, especially for the prevention of illness and disease, is our diet. It only needs our cooperation in supplying proper hydration and the needed nutrients to effectively maintain a state of well-being.

Research has revealed that more than two thirds of all deaths in the United States are diet related. More than 50% of all deaths are caused from coronary occlusion, blockage of the blood flow to the heart and/or the brain. These are all preventable deaths according to the Journal of American Medical Association which published in 1961 that, “All coronary occlusion can be eliminated by 97% through a vegetarian diet.” Fourteen hundred American’s are dying of cancer every day. In the prestigious Advances in Cancer Research, they concluded, “At present, we have overwhelming evidence… (that) none of the risk factors for cancer is… more significant than diet and nutrition.”

Because the question of what might be the optimum diet can, at times, be emotionally charged for many people, having had a significant emotional commitment in believing they know what’s best, I would like to suspend the issues of diet and introduce you to a “super” food that all would agree on. It is known as the Chia Seed. Once valued so much that it was used as currency, this unique little seed has exceptional nutritive and structural benefits.

Chia, is familiar to most of us as a seed used for the novelty of the Chia Pet™, clay animals with sprouted Chia seeds covering their bodies. Little is known, however, of the seeds tremendous nutritional value and medicinal properties. For centuries this tiny little seed was used as a staple food by the Indians of the south west and Mexico. Known as the running food, its use as a high energy endurance food has been recorded as far back as the ancient Aztecs. It was said the Aztec warriors subsisted on the Chia seed during the conquests. The Indians of the south west would eat as little as a teaspoon full when going on a 24hr. forced march. Indians running form the Colorado River to the California coast to trade turquoise for seashells would only bring the Chia seed for their nourishment.

If you try missing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

Example: Fluid and electrolyte imbalances occur when large amounts of fluids are lost resulting from vomiting, diarrhea, high fever, or more commonly from sweating? The loss of extracellular fluid occurs in these conditions. Intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So. Retaining and efficiently utilizing body fluids maintains the integrity of extracellular fluids, protecting intercellular fluid balance. The results of which ensure normal electrolyte dispersion across cell membranes (electrolyte balance), maintaining fluid balances, resulting in normal cellular function.

Chia seeds are the definitive hydrophilic colloid for the 21 century diet. Hydrophilic colloids, (a watery, gelatinous, glue-like substance) form the underlying elements of all living cells. They posses the property of readily taking up and giving off the substances essential to cell life. The precipitation of the hydrophilic colloids cause cell death.

The food we eat, in the raw state, consist largely of hydrophilic colloids. When cooked on the other had, precipitates its colloidal integrity. This change in the colloidal state alters the hydration capacity of our foods so as to interfere with their ability to absorb digestive juices. If we were to eat a raw diet we wouldn’t need to introduce the addition of any hydrophilic colloid to our diet. Uncooked foods contain sufficient hydrophilic colloid to keep gastric mucosa in the proper condition. But even with raw foods, they must first be partially broken down by the digestive juices, beginning in the mouth and continuing through he upper tract, to allow the gelatinous reaction to take place. Because of this upper tract digestive process, those who suffer from slow digestion, gas formation, relaxed cardia and heartburn in which the burning is due to organic acids instead of an excess of the normal hydrochloric acid, which frequently accompanies chronic inflammation disease affecting such organs as the heart, lungs, gall bladder and appendix, are usually restricted from eating raw foods. A hydrophilic colloid incorporated with these foods may be used either in connection with the patients regular food or with whatever diet the physician feels is best suited for his patient. The patient with gastric atony or nervous indigestion who complains of heartburn and/or vomiting four to five hours after eating is often helped. There is a lessening of emptying time if the stomach and an improvement in gastric tone. A strict dietary regimen is at as necessary when the hydrophilic.

Chia seed may be used in conjunction with almost any diet your doctor or nutritionist feels is necessary for your condition. The Chia’s hydrophilic colloidal properties aid the digestion of any foods contributing to the patients suffering as a result of a sour stomach. Even if you have sensitivity to certain foods, they may be tolerated with slight discomfort or none at all if a hydrophilic colloid is made a part of your diet. The positive effects on the digestion in the upper portion of the gastrointestinal tract often leads to puree their foods may find benefits from hydrophilic colloids which may lead to eliminating the necessity for pureeing. Even raw vegetables, green salads and fruits, which are largely restricted, may often be given to these patients with little or no discomfort after a short time.

There are several hydrophilic foods available that offer these natural benefits. Cactus juice, beet juice, agar, the edible seaweeds, and many proprietary preparations, which include the silica gels, mucilaginous substance of vegetables origin, are among colloids that prove effective. Each one of the above mentioned substances have one or more drawbacks. They are either too expensive, they may produce toxic side effects, bad tasting, not readily available, insufficient hydration capability, or it is indigestible.

Chia seed, a muscle and tissue builder and an energizer of endurance with extensive hydration properties, possesses none of the above disadvantage, and because if its physiochemical properties, supports effective treatment in immediate problems of digestion. Exactly why this should be true may be puzzling at first. However, if we consider the effect of unusual irritation upon the nerves of the gastrointestinal canal, it is reasonable the think that a less violent and more balanced digestion might quiet the activity of the otherwise hyperactive gut. Inasmuch as the same foods, which formerly produced irritation, may frequently be continued without harm when hydrophilic colloids are used. The relief to nerve irritation seems to offer a logical explanation.

The change, in the lower gastrointestinal tract, is due to the effect of the hydrophilic colloid and to a more complete digestion-taking place along the entire tract due to physiochemical alterations. Both factors are important, as there is undoubtedly a better assimilation of food that supports enhanced nutritional absorption while significantly extending necessary hydration as well as encouraging proper elimination.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents. Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Another unique quality if the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K. Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture. When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.

Unsaturated fatty acids are important for respiration of vital organs and make it easier for oxygen to be transported by the blood stream to all cells, tissues, and organs. They also help maintain resilience and lubrication of all cells and combine with protein and cholesterol to form living membranes that hold the body cells together.

Unsaturated fatty acids are essential for normal glandular activity, especially of the adrenal glands and the thyroid glad. They nourish the skin cells and are essential for healthy mucus membranes and nerves. The unsaturated fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system. Chia sees contain beneficial long-chain triglycerides (LCT) in the right proportion to reduce cholesterol on arterial walls.

The Chia seed is also a rich source of calcium as it contains the important mineral boron, which acts as catalyst for the absorption and utilization of the calcium by the body.

Chia, as an ingredient, is a dieters dream food. There are limitless ways to incorporate the Chia seed into your diet. Chia must be prepared with pure water before using recipes. The seed will absorb 9 times it’s weight in water in less than 10 minutes and is very simple to prepare.

Food Extender/Calorie Displacer: The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed. One pound if seed will make 10 pounds of Chia gel. This is the most unique structural quality of the Chia seed. The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor. In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

Making Chia Gel (9to1 ratio): Put water in a sealable plastic container and slowly pour seed into water while briskly mixing with a wire whisk. This process will avoid any clumping of the seed. Wait a couple of minutes, whisk again and let stand for 5 to 10 minutes. Whisk again before using or storing in refrigerator (Gel will keep up to 2 weeks). You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc.. Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote haling. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections. There is a wealth of benefits beyond the information outlined in this article and treasure-trove of benefits yet to be discovered. Chia seed, having a qualitatively unique situational richness along with a profound nutritive profile is one of man’s most useful and beneficial foods and is destined to be the Ancient Food of the Future.

"There is Truth in the information outlined in this article. Truth flows with the fluidity and ease as the valley’s river. Each drop, as with each word flows as the river in the Truth that reaches to and becomes the ocean." -Wm. Anderson

Want to learn more about chia seeds? Purchase the book:

Magic of Chia : Revival of an Ancient Wonder Food
by James F. Scheer
In the Magic of Chia, authority James F. Scheer details the seed's abundant nutrients: calcium, amylose (a slow-burning starch helpful for hypoglycemics), a vast array of vitamins and minerals, and an unusually good ratio of omega-3 oil to omega-6 oil. The book reintroduces this wonder food to the modern palate, with numerous tested recipes for using chia. Included is the never-before-told story about the twenty-year program to domesticate the wild chia and, for the first time in modern history, grow it in large enough quantities to supply the U.S. and world markets.

Chia Lemonade

2008-05-29T13:17:00.002-05:00

This is just yummy! Not only does this taste great, but it's a great way to get those essential omega-3s. I try to keep some on hand at all times.

1 Tbsp. Chia seeds
1 Qt. distilled water
2-3 Lemons (large)
Agave Nectar

Soak Chia seeds overnight in the distilled water in a glass jar. The seeds will expand and get soft, with a gelatin-like coating. Add the fresh-squeezed lemon juice and Agave Nectar to taste.

Non-dairy "Pudding"

2008-05-28T15:10:00.003-05:00

This is my youngest son's favorite breakfast and snack item, which is GREAT because he's not a big fruit fan, but he loves blueberries and blueberries are BRAIN FOOD! Any kind of berry can be used. Adjust the sweetner and salt to taste, these measurements are just approximations.

1 avocado
3 Tbsp. Agave Nectar
1 tsp. Vanilla
1 c. organic blueberries
dash of Himalayan salt
3/4 c. of purified or distilled water

You may also add one or more of the following:
1 tsp. Chia
1 tsp. Flax seeds
1 tsp. Flax oil

Put all ingredients in the blender and blend until smooth, adjusting amounts until desired taste is achieved. Top with a drizzle of Agave Nectar, some chopped nuts, or anything you like.