Archive for April, 2009

The Best Cancer-Fighting Veggies

This article was syndicated from: Laurel on Health Food

The Best Cancer-Fighting Veggies

A study from the Sainte-Justine Hospital in Montreal found that cruciferous vegetables have the best cancer-fighting potential out of 34 vegetables tested (Self.com, May 2009, p. 112). The reason? Cruciferous veggies such as broccoli, kale, brussels sprout, swiss chard, cabbage, and cauliflower have the highest level of glucosinates. These chemicals work to keep your cells healthy by protecting them against free radical damage.

If you want to read further evidence on cruciferous veggies and their cancer-fighting potential, check out this WedMD page: The Super-Veggies: Cruciferous Vegetables.

If you find it hard to make yourself eat a big bowl of vegetables, remember that you can sneak them into some dishes that you are used to eating. Add kale or cabbage to rice or a stir-fry dish, or add broccoli and cauliflower to your next bowl of soup. Raw greens are also nice on a sandwich as a replacement for lettuce.

Three Bean Sauerkraut Salad

Place beans, sauerkraut, red onion and red pepper in a mixing bowl. Whisk together the vinaigrette ingredients and pour over the salad. Toss to mix. Refrigerate for 1 hour before serving. Place in a serving bowl.

Sauerkraut Guacamole

Place garlic, avocado, lemon juice and sea salt in a small mixing bowl. Mash until smooth with a fork or potato masher. Mix in the sauerkraut and tomato. Place in a serving bowl and serve with your favorite organic corn chips, crackers or raw vegetables.

Quick Sauerkraut Pickles

Place the broccoli, red radishes, carrots, cucumber and apple in layers in a 1 quart glass jar. Add the sauerkraut juice and place the sauerkraut on top. Push down on the sauerkraut to make sure the vegetables are covered with the sauerkraut juice. Place a piece of clean, cotton cheesecloth or linen over the mouth of the jar. Secure with an elastic band, string or metal jar ring. Let sit on the counter for 24 hours. Remove the cloth and place a cap securely on the jar. Refrigerate for 1 to 2 days. The pickles are now ready to eat. Remove only the portion you wish to eat for a meal, cap and refrigerate the remainder. Last 1 to 2 weeks refrigerated. Other vegetables that can be pickled in the same manner are: cauliflower, japanese daikon radish, white ice cycle radishes, rutabaga, turnips or try slices of apples or pears.

Crispy Cabbage, Carrot & Kraut Salad

Mix all ingredients together and place in a serving bowl. For Variety: A teaspoon or so of caraway seeds, poppy seeds or toasted black sesame seeds can be tossed in with the salad for extra flavor.

Bread & Sauerkraut Stuffed Mushrooms

Pull bread into small cubes and place in a small mixing bowl with the onion, celery, thyme, sage, shoyu, Edensoy and cheese or mochi. Mix well. Oil the bottom of the mushroom caps. Stuff each mushroom. A little more cheese or mochi can be sprinkled on top of the stuffing if desire. Grill on the upper rack of a grill for 10 to 15 minutes. Move to the lower grill and brown for 4 to 5 minutes. Remove and serve. Note: The caps can be baked on an oiled baking sheet for 20 to 25 minutes at 400° and then broiled for 5 minutes to brown instead of grilling.

Happy Earth Day!

This article was syndicated from: Laurel on Health Food

Happy Earth Day!

Last year I gave you an Earth Day challenge to eat at least one organic meal. For 2009, I challenge you to have at least one meal of all natural, whole foods today. That means eating foods that are unprocessed, unrefined, and free of added ingredients.

Here are some ideas. Try to use organic and/or local ingredients if you have access to them.

• * Salad with greens and your favorite vegetables (add some nuts, beans, or organic meat, then drizzle some olive oil, vinegar, and lemon/lime on top)
• * Brown rice or quinoa with fresh vegetables and beans
• * Oven-roasted root veggies for dinner
• * Cranberry-walnut oatmeal
  
• * TCOA salad
  

I’ve you’ve got a busy day today without much time to prepare a meal, swing through your local health food store and pick up one of their fresh prepared meals. Look for 100% natural, whole food ingredients.

Wishing you a safe and Happy Earth Day!

Tomato Black Bean Gazpacho

Place the first eight ingredients in a blender or food processor and pulse until smooth. Remove and place in a bowl. Mix in the cucumber, red bell pepper and black beans. Chill for 1 to 2 hours. Place in serving bowls, add a drop of hot sauce to each and garnish each with scallions.

Refried Kidney Beans

Cook beans per package directions. When done, drain and reserve 1/4 cup bean cooking liquid. Heat oil in a heavy skillet and sauté the onions and garlic for 2 to 3 minutes. Add peppers and saute 5 minutes. Mash the beans with reserved bean liquid. Add all remaining ingredients to the skillet. Sauté 5 minutes, mixing frequently until hot.

Pinto Bean Salad

Cook dried beans per package directions. Drain and combine olive oil, garlic, parsley, ume vinegar, lemon and lime juices in a small mixing bowl and mix thoroughly. Place cooked beans and all remaining ingredients in a medium mixing bowl. Pour the dressing over and toss well. Serve as is or refrigerate 1 hour before serving.