Category: Recipes & Cooking
In Dropping Acid: The Reflux Diet Cookbook & Cure, authors Dr. Jamie Koufman, Dr. Jordan Stern, and French master chef Marc Bauer take a healthy eating approach to reducing acid reflux. Turn your body into a heartburn-free zone by sticking with these ingredients, which are featured in the book’s 75 original, low-fat recipes.
Here are some more delicious and nutritious holiday recipes using SlimSweet, a zero-calorie sugar alternative made from Lo Han, a naturally-sweet fruit that has been used in China for hundreds of years as a natural sweetener and medicinal plant.
Hot Cocoa
Ingredients:
1 Tbsp. SlimSweet (adjust to taste)
1/4 c cocoa powder
1 pinch salt
1/3 c hot water
4 c milk
3/4 tsp. vanilla extract
Directions:
In medium saucepan, mix SlimSweet, cocoa and salt; stir in water. Cook over medium heat, stirring constantly, until mixture boils; boil and stir for 2 minutes. Add milk; stir until well blended. Cook, stirring often, until hot. DO NOT BOIL. Remove from heat; stir in vanilla. Beat with whisk until foamy. Makes 4 servings.
Single Serving: In microwave-safe mug, combine 1 heaping tsp. cocoa powder, 1/4 tsp. SlimSweet (adjust to taste), 2-3 drops of vanilla extract, and a dash of salt. Add 2 tsp. cold milk; stir until smooth. Fill cup with milk. Microwave on high for 1 – 1 1/2 minutes or until hot. Stir to blend; serve.
Homemade Whipped Cream
Ingredients:
1/2 c whipping cream
1/2 tsp. SlimSweet
1/4 tsp. vanilla extract
Directions:
Beat ingredients together on high until soft peaks form.
Gourmet Sweet Potatoes
Ingredients:
5 sweet potatoes
1/4 tsp. salt
1/4 c butter
2 eggs
1 tsp. vanilla extract
1/2 tsp. ground cinnamon
1 Tbsp. SlimSweet
1 tsp. heavy cream
1/2 c butter, softened
3 tsp. all-purpose flour
3/4 c packed light brown sugar
1/2 c chopped pecans
Directions:
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish. Bake sweet potatoes 35 minutes in the preheated oven, or until they begin to soften. Cool slightly, peel, and mash.
In a large bowl, mix the mashed sweet potatoes, salt, 1/4 c butter, eggs, vanilla extract, cinnamon, SlimSweet and heavy cream. Transfer to the prepared baking dish. In a medium bowl, combine 1/4 c butter, flour, brown sugar, and chopped pecans. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over the sweet potato mixture. Bake for 30 minutes in the preheated oven, until topping is crisp and lightly browned.
Almond Pound Cake
Ingredients:
1 c unsalted butter
1 Tbsp. plus 1 tsp. SlimSweet
5 whole eggs
2 c almond flour, ground
1 tsp. baking powder
1 tsp. vanilla extract
Directions:
Preheat oven to 350 degrees F (175 degrees C). Cream the butter and SlimSweet together. Add eggs, one at a time, beating after each one is added. Mix almond flour with baking powder; add to egg mixture a little at a time. Add extracts. Pour into 9-inch greased cake pan. Bake for 50-55 minutes.
Variations: Add cocoa and eliminate lemon extract for chocolate pound cake. Add banana extract instead of lemon extract and add some chopped nuts for banana nut cake.
Stay tuned for Part III and more delicious SlimSweet recipes!
(Click here to try SlimSweet now! As a HomeCure Blog subscriber, use code FREESHIP to get free shipping on your order too!)
We all know about the potential dangers of artificial sweeteners, which have been linked to everything from cancer, headaches and depression to neurological damage and – ironically enough – weight gain. Although artificial is obviously not the way to go, there are also dangers associated with ingesting high levels of refined sugar.
But never fear – there are many healthier options that not only taste great, but are also lower on the glycemic index, good news for those who have blood sugar concerns. You have probably heard of some of these alternatives, such as Stevia, Agave Nectar and Xylitol, but there is also a less-known option that not only tastes amazing but is also zero calories…
Made from a natural fruit called Lo-Han, SlimSweet is a zero-calorie, totally delicious and nutritious way to sweeten up your life. You can use SlimSweet instead of sugar in your coffee or tea, on cereal, in cakes and pies, on top of fruit, or anywhere you would normally use sugar – you can let your imagination run wild! Click here if you’d like to give it a try, it’s only $3.58 through Sunday of this week, and our blog subscribers will also get free shipping by entering code FREESHIP in your shopping cart.
With the approaching holiday season in mind, here are some delicious recipes you can make with SlimSweet.
SlimSweet Eggnog
Ingredients:
1c. milk
3 Tbsp. heavy cream
1 egg
1/8 tsp. cinnamon
1/8 tsp. allspice
1/4 tsp. SlimSweet
1 1/2 to 2 ounces brandy or rum (optional)
cinnamon stick
Directions:
Shake together milk, cream, egg, allspice, SlimSweet and brandy and rum with cracked ice and strain. Sprinkle grated cinnamon on surface. Serve immediately. Serves one.
Pumpkin Bread
Ingredients:
2 eggs
2 Tbsp. SlimSweet
1/2 tsp. each of cloves, nutmeg and cinnamon
3/4 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1/2 c salad oil
1/2 c water
1 c pureed pumpkin
1/2 c nuts (pecans work great!)
1 2/3 c flour
Directions:
Mix all ingredients together. Bake in loaf pan for 1 to 1 1/2 hours at 325 degrees. Remove from oven and let stand for 10 minutes. Remove from pan and cool on a rack before enjoying.
Candied Yams
Ingredients:
4 sweet potatoes, peeled and sliced or cubed
1/2 c water
1 c butter
2 Tbsp. SlimSweet
Directions:
In a large pot over medium heat, place potatoes in water. Top with butter and SlimSweet, cover and bring to a boil. Reduce heat to low and simmer, without stirring, until mixture is thick and syrupy, about 40 minutes. Mixture will thicken slightly as it cools. Remove from heat and serve warm.
Cranberry Sauce
Ingredients:
1 Tbsp. plus 2 tsp. SlimSweet
1 c orange juice
1 (12 oz) package fresh cranberries
Directions:
In a medium saucepan over medium heat, dissolve the SlimSweet in the orange juice. Stir in the cranberries, and cook until they start to pop (about 10 minutes). Remove from heat, and transfer to a bowl. Cranberry sauce will thicken as it cools.
Great Pumpkin Dessert
Ingredients:
1 (15 ounce) can pumpkin puree
1 (12 fluid ounce) can evaporated milk
3 eggs
1 Tbsp. plus 2 tsp. SlimSweet
4 tsp. pumpkin pie spice
1 (18.5 ounce) package yellow cake mix
3/4 c butter, melted
1 1/2 c chopped walnuts
Directions:
Preheat oven to 350 degrees F (175 degrees C). Grease a 9×13 inch baking pan. In a large bowl, combine pumpkin, milk, eggs, SlimSweet and spice. Mix well, and pour into the pan. Sprinkle dry cake mix over the top, then drizzle with melted butter. Top with walnuts. Bake for 1 hour or until a knife inserted near the center comes out clean.
Stay tuned for Part II, coming your way later this week!
Herbs and spices have been used in cooking since ancient times both for flavoring and preserving foods and for their medicinal qualities. Today, it still makes good sense to use fresh herbs and spices in your cooking.
Not only do herbs and spices provide a delicious way to get additional vitamins and minerals in your diet, but they can also be considered concentrated foods in their own right, and can positively affect your mind, body, and moods.
Turn a boring dish into an exotic meal with one or more of the following medicinal flavoring herbs:
Basil is a digestive aid, and one of the few herbs that increases its flavor when cooked. Basil is also a terrific mood and memory enhancer.
Cayenne is the “mover and shaker”. Cayenne’s long list of beneficial and life-enhancing properties is extraordinary; for example, Cayenne can help improve circulation, while strengthening the heart, arteries, capillaries and nerves.
Coriander cools hot spicy dishes. Coriander seeds are used for this purpose in garam masala, chutney, curries, and more. Coriander leaves (known as cilantro) are found in numerous Mexican dishes and salsas.
Dill helps improve appetite and digestion. Add dill to fish, lamb and soups to give them a tasty boost. The difference between dill leaf and dill seed lies in the degree of pungency; dill seeds are sharper, whereas dill leaves enhance (rather than dominate) the flavor of food. Dill tea is a popular remedy in Europe for upset stomach, hiccups, or insomnia. Dill also promotes the flow of milk in nursing mothers. Gripe water is made with dill and used in children’s medicines to alleviate colic and flatulence. Dill also helps the body absorb calcium.
Fennel is excellent to use in oily or fatty dishes, such as meat, fatty fish and stuffing to improve digestion and to help prevent both heartburn and constipation. Fennel tea is excellent for relieving colic in children and babies. Fennel tea can also be used in facial steams for deep cleansing and for soothing wrinkles. To ease inflammation and watery eyes, place a compress of fennel tea on your eyelids.
Fenugreek can be grown into sprouts and is excellent in sandwiches. Place a few fenugreek seeds on a moist paper towel on a windowsill. Keep moist for a few days and watch them sprout. Fenugreek is a refreshing cellular moisturizer. Fenugreek also counteracts catarrh and phlegm and helps eliminate uric acid through the lymphatic system.
Garlic is great for general health enhancement. It has strong natural antibiotic, anti-microbial, anti-fungal and anti-parasitic properties. Garlic can help maintain blood pressure and cholesterol in normal ranges. Garlic’s many medicinal properties are too numerous to list here, but doing a little more research on this wonder-plant will be well worth your while!
Oregano and marjoram are from the same family, except oregano is wild and marjoram is cultivated. This herb is a perfect complement to pizza, meat and tomato sauces and vegetable dishes. It is highly antiseptic, and may help ease colds, flu and sore throats.
Parsley is a “multivitamin” herb and a great breath freshener. Parsley can help to ease edema, frequent urination, gas, infant colic (via breast milk) and bilious colic.
Peppermint is a multipurpose herb with a refreshing, deodorizing and energizing effect.
Rosemary is one of the most useful culinary herbs and combines well with meat, casseroles, tomato sauces, baked fish, rice, salads, egg dishes, apples, vinegars and oils. Rosemary can help enhance blood circulation and stimulate digestion. It can also be helpful for headaches, as a memory enhancer, for bad breath and to beautify your skin.
Sage has preservative properties and can ward off harmful bacteria in foods. Sage also aids in the digestion of fatty food. As a tea, it helps reduce perspiration and hot flashes.
Turmeric is present in curry, lentil, rice and grain dishes and is used mostly in traditional Indian cooking. Turmeric stimulates and improves digestion, assists in protein digestion and helps purify the blood, while also promoting healthy intestinal flora balance. Turmeric is a great antioxidant and anti-inflammatory, and is excellent for minor joint discomfort.
As you can see, incorporating nature’s healthful herbs and spices in your cooking not only adds remarkable flavor to the foods you eat, but can help enhance your health as well!
Here are three deliciously hearty flax ‘bread’ recipes you can whip up for a quick and nutritious breakfast, savory snack, or anytime!
Banana Walnut Flax Bread
2 cups flour
1 cup sugar
1/3 cup oil
2 eggs
1 tsp baking soda
1/2 tsp salt
4 bananas, mashed
1 tsp vanilla
1/8 cup chopped walnuts
1/8 cup ground flaxseed
Preheat oven to 350 degrees. Mix all ingredients in a large bowl and pour into a greased 11×16 loaf pan. Bake at 350 degrees for 60 minutes or until an inserted knife comes out clean.
Flax Bran Muffins
1 1/2 cups all-purpose flour
3/4 cup ground flaxseed
3/4 cup oat bran
1 cup brown sugar
2 tsp baking soda
1 tsp baking powder
1 tsp salt
2 tsp ground cinnamon
3/4 cup skim milk
2 eggs, beaten
1 tsp vanilla extract
2 tbsp vegetable oil
2 cups shredded carrots
2 apples, peeled & shredded
1/2 cup raisins
Preheat oven to 350 degrees. Grease muffin pan or line with paper muffin liners. In a large bowl, mix together flour, ground flaxseed, oat bran, brown sugar, baking soda, baking powder, salt and cinnamon. Add milk, eggs, vanilla and oil. Mix until just blended. Stir in the carrots, apples and raisins. Fill prepared muffin cups 2/3 full with batter. Bake at 350 degrees for 15 to 20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
Multigrain Flax Pancakes
1/2 cup all-purpose flour
1/2 cup whole-wheat flour
1/4 cup quick-cooking oats
1 tbsp ground flaxseed
1 tbsp yellow cornmeal
2 tbsp brown sugar
1 1/2 tsp baking powder
1/2 tsp salt
1 cup 2% milk
1/4 cup plain fat-free yogurt
1 tbsp vegetable oil
1 large egg
Combine flours, oats, ground flaxseed, cornmeal, sugar, baking powder and salt. Stir well and set aside. Combine remaining ingredients and stir well. Add milk mixture to flour mixture, stirring until smooth. Spoon about 1/4 cup batter for each pancake onto a hot, nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Serve with butter and maple syrup.
We hope you’ve enjoyed reading our Flax Recipe series as much as we’ve enjoyed creating it. We’d love to hear your feedback on our recipes. Until next time, Bon Appetit!
Nutty and nutritious flax seeds make these tasty treats and desserts even sweeter!
Blueberry Flax Smoothie
1 banana
1/2 cup fresh blueberries
1 tsp ground flaxseed
1/2 cup vanilla yogurt
1/2 cup orange juice
crushed ice
Place all ingredients in blender. Blend for 30 seconds or until desired consistency. Pour into tall glass and enjoy!
Sweet & Nutty Gourmet Popcorn
3 quarts popped popcorn (plain)
1/2 cup butter
1/2 cup brown sugar
1/2 cup sugar
1/2 tsp salt
1/2 cup light corn syrup
5 oz bag sliced natural almonds
1/2 cup ground flaxseed
1/4 tsp baking soda
1 1/2 tbsp butter flavoring
Place popped popcorn in a large roasting pan that’s been sprayed with a non-stick spray. Set aside. In saucepan on low heat, mix sugars, butter, salt & corn syrup. Let mixture come to a soft boil and place lid on pan for 30 seconds. Remove lid and stir with a clean spoon. (This is done so all sugar and salt crystals dissolve and none get back into the mixture.) Turn heat down and let boil gently without a lid for 5 minutes, stirring constantly. After 5 minutes, remove from heat and stir in baking soda. Syrup will foam but this is normal. Stir until baking soda is completely dissolved. Add butter flavoring and stir.
Pour mixture slowly over popcorn while stirring constantly, until all popcorn is coated. When popcorn is coated, add almonds and ground flaxseed and stir well. Place in a preheated oven at 225 degrees for 1 hour, stirring and mixing popcorn every 15 minutes. When popcorn is finished baking, pour onto a non-stick surface and allow to cool.
Pecan-Flax Tasties
1/2 cup vegetable shortening
1/2 cup sugar
1/2 cup powder sugar
1 egg, beaten
1/4 tsp salt
1/2 tsp cream of tartar
1/2 tsp baking soda
1 tsp vanilla
1 3/4 cup flour
1/2 cup finely-chopped pecans
1/8 cup ground flaxseed
Preheat oven to 350 degrees. Combine flour, cream of tartar and baking soda and set aside. Beat vegetable shortening and sugars together until fluffy. Add vanilla, salt and egg. Beat until smooth. Add flour mixture. Blend until thoroughly mixed (dough will seem a little thick). Stir pecans and ground flaxseed into dough with a spoon and blend well. Chill dough for 30-45 minutes. Roll cookie dough into 1-inch balls and place on an ungreased cookie sheet. Flatten balls to 1/4 inch thick. Bake in a preheated oven for 12-15 minutes until slightly golden.
Apple Cobbler with Flax Cookie Topping
Apple Filling
1 20oz can sliced apples*
Divide into:
1 1/2 cups apple juice from the can of apples
1 cup apples, drained
2 cups chopped walnuts
1 tbsp + 2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp salt
3 tbsp melted butter
1/4 cup white corn syrup
1 cup brown sugar
In mixing bowl add all ingredients and stir well. If you do not have enough apple juice from the can of apples, add a little water to make up the difference. Set aside
*If substituting soft fruit such as peaches, decrease liquid.
Cookie Topping
1 stick of butter (chilled)
1/2 cup brown sugar
1/4 tsp vanilla
1 egg yolk
1/2 cup flour
1/4 tsp baking powder
1/8 cup ground flaxseed
1/4 tsp salt
Cut butter into four pieces and place in food processor. Add sugar, vanilla and egg yolk. Process until blended. Add flour, baking powder, ground flaxseed and salt. Blend ingredients until mixed well (should form a ball very quickly). Remove from food processor, place between two pieces of waxed paper and chill just long enough so that you can roll dough out without it sticking to the wax paper. Spray an 8″ x 11.5″ x 2″ baking pan with non-stick spray and pour apple mixture in. Roll dough out to the size of the baking pan. Cover apple mixture with rolled-out cookie dough topping. Bake at 375 degrees 20-24 minutes. Top should be golden brown.
Serve hot, crust side down, with a generous serving of your favorite vanilla ice cream on top.
Flax Nut Torte
2 1/2 cups sugar, divided
1 cup whipping cream
1 cup coarsely-chopped pecans
1/2 cup slivered almonds
1/4 cup ground flaxseed
1/2 cup coarsely-chopped walnuts
powdered sugar
1 cup unsalted butter
1 egg
1/2 tsp vanilla
2 3/4 cups flour
1 egg white
1 tsp water
Melt 2 cups sugar in 2-quart heavy saucepan over medium heat, stirring constantly. Add cream, stirring briskly until well combined with sugar. Stir in nuts and ground flaxseed, cool and set aside.
Cream butter and 1/2 cup sugar until light and fluffy. Blend in egg and vanilla. Add flour and mix well. Spread 2 cups dough onto bottom and 1 1/2 inches high around sides of a 10-inch spring form pan. Spread nut mixture evenly over dough in the pan. Roll remaining dough into a 10-inch circle between two pieces of wax paper. Place over nut mixture and pinch edges to seal. Brush with combined egg white and water. Bake at 350 degrees for one hour. Cool. Dust with powdered sugar, if desired.
Keep an eye out for the fifth and final installment in our Flax Recipes series: Breads!
Here are some ideas for incorporating flax seeds into side dishes and main courses that will have your family and guests begging for seconds!
Twice-Baked Potatoes with Flax
4 baking potatoes
1/2 cup ground flaxseed
1/2 cup grated cheddar cheese
1/2 cup diced chives
3/4 cup light sour cream
bacon bits
Pierce the potatoes with a fork and bake at 400 degrees for one hour. Remove from oven and let cool. Cut potatoes in half lengthwise, and scoop out the inside of the potato. Do not damage or tear the skin. Put the potato scoopings in a bowl and mix with the other ingredients. Heap the mixture back into the potato skins and bake for an additional 10 minutes or until thoroughly heated.
Stuffing with Herbs & Flax
8 tbsp (1 stick) unsalted butter
2 medium onions, chopped
3 medium celery stalks, chopped
9 cups croutons or dried breakd crumbs
1/4 cup chopped fresh parsley
1 tsp ground sage
2 tsp poultry seasoning
2 tsp ground flaxseed
1 1/2 tsp salt
1/2 tsp ground pepper
1 1/2 to 2 cups turkey or chicken broth
In a large skillet, melt the butter over medium heat. Add the onions and celery. Cook, stirring often, until the onions are golden (about 8 minutes). Transfer the vegetables and butter to a large bowl. Mix in the croutons or bread crumbs, parsley, sage, poultry seasoning, ground flaxseed, salt and pepper. Gradually stir in about 1 1/2 cups of broth, until the stuffing is evenly moistened but not soggy. Place in a lightly-buttered casserole dish, drizzle with 1/2 cup broth, and bake at 350 degrees for about 30 minutes, or until lightly browned.
Vegetarian Stuffed Peppers w/Flax
6 green peppers
Bean and Rice Mixture
1/2 lbs dry red kidney beans
3/4 cup dry brown rice
3 tbsp olive oil, divided
4 cloves garlic, minced
1 medium onion, diced
2 stalks celery, diced
2 carrots, diced
1/4 cup ground flaxseed
Seasoned Tomato Mixture
2 tomatoes, peeled and seeded
1/2 tsp dried basil
1/4 tsp dried red pepper flakes
1/2 tsp dried oregano
1 tsp dried parsley flakes
1/2 tsp black pepper
1/2 tsp salt
Rinse beans, add 3-4 cups water and soak as directed. Drain beans, add 3-4 cups cold water, cover and simmer until tender (30-40 minutes). Drain beans and reserve 1/2 cup liquid. Prepare rice as directed.
Put 2 tbsp olive oil in frying pan and add minced garlic. Saute for 3 minutes, stirring so the garlic doesn’t burn. Add onion, celery and carrots and saute for an additional 5-7 minutes. Remove from heat and mix with the rice and flaxseed. Add the remaining ingredients and mix well. Mix in the beans along with 2 tbsp of the reserved liquid.
In small saucepan, add tomoatoes, basil, red pepper, oregano, parsley, black pepper and salt. Simmer for 5 minutes.
Cut the tops off the green peppers and remove the seeds. Stand peppers in shallow baking dish that has been brushed with 1 tbsp olive oil. Fill peppers with bean and rice mixture. Ladle seasoned diced tomatoes over the top of each pepper and top each off with a tbsp of the reserved liquid. Cover dish and roast in 350 degree oven for 35-45 minutes or until peppers are tender.
Tuna Salad with Flax
1 6oz can of water-packed tuna
1/8 cup ground flaxseed
2 tsp mayonnaise
1/4 cup diced onion
1 tsp mustard
1 tsp relish
Drain tuna. Combine all ingredients. Serve with crackers or on toasted bread garnished with tomatoes and lettuce.
Vegetable Flax Stirfry
Sauce
1/4 cup ground flaxseed
3 tbsp lite soy sauce
1 tbsp brown sugar
1/2 tsp garlic powder
2 tsp balsamic vinegar
1/2 tsp ginger
Vegetables
1 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
1 cup chopped broccoli
1/2 cup chopped zucchini or yellow squash
1 cup snow peas
Mix all sauce ingredients in small bowl, and set aside. Stir fry vegetables in 1 tsp olive oil for about 3 minutes. Add sauce, and stir fry until veggies are crisp-tender. Serve over rice if desired.
Homestyle Chicken & Flax Casserole
Cornbread Topping
3/4 cup yellow corn meal
1/4 cup ground flaxseed
1/3 cup flour
1 1/2 tsp baking powder
1 tbsp sugar
1/2 tsp salt
1/2 tsp baking soda
2 tbsp vegetable oil
3/4 cup buttermilk
1 egg
Mix all ingredients together in mixing bowl until smooth. Pour into greased 8″ x 8″ baking pan and bake at 375 degrees for 20-25 minutes or until done. Remove from oven and let cool completely. When cool, crumble corn bread and place 3 cups of corn bread crumbs in mixing bowl. Add 1/2 cup melted butter to crumbs and mix well. Set aside. Meanwhile, begin making the chicken filling.
Chicken Filling
2 tbsp butter
1/4 cup yellow onion, chopped
1/2 cup celery, sliced thin
1 3/4 cup chicken broth
1 can cream of chicken soup
1/4 tsp garlic powder
1 tsp salt
1/4 tsp ground pepper
2 1/2 cups cooked chicken, cut into bite-size pieces
In sauce pan on medium-low heat, melt butter and saute onions and celery until transparent, stirring occasionally. Add chicken broth, cream of chicken soup, garlic, salt and pepper. Stir until well blended. Add chicken, stir and blend until mixture reaches a low simmer. Cook for 5 minutes, and remove from heat.
Place chicken mixture in buttered 2 1/2 quart casserole dish, or individual casserole dishes (about four). Spoon cornbread crumb topping on top of chicken mixture – DO NOT STIR. Place baking dish in preheated oven at 350 degrees for 35-40 minutes. The crumbs will turn a golden brown.
Stay tuned for Part IV of our Flax Recipe series: Tasty Desserts!
Flax seeds are packed with valuable nutrients, and are so easy to incorporate into almost any dish. Here are some delicious ideas for soups and salads made with tasty flax for an added burst of nutrition:
Homemade Italian Flax Dressing
1 1/2 cups olive oil
3/4 cup wine vinegar
1/2 lemon – squeeze for juice
1/2 cup grated parmesan cheese
1 tsp salt
1 tsp pepper
1 tsp oregano
1 tsp ground flaxseed
1 clove garlic, finely chopped
Combine all ingredients, mixing well. Allow to sit for 2 hours before serving for optimal flavor.
Vegetable & Rice Salad w/Flax
2 cups cooked white or brown rice
Vegetable Blend:
2 scallions, finely chopped
1/4 medium green bell pepper, diced
1/4 cup raisins, optional
1 medium carrot, julienned
1/4 cup ground flaxseed
Vinaigrette:
6 tbsp vegetable oil
2 tbsp olive oil
3 tbsp orange juice
1 tbsp red wine vinegar
3 garlic cloves, minced
1 tbsp soy sauce
1 pinch cayenne, to taste
1 tbsp basil
1/2 cup pineapple, chopped
salt & pepper to taste
Prepare rice as directed. While the rice is cooking, prepare the vinaigrette. While rice is still hot, add to vinaigrette and stir well. Add the vegetable blend. Cover tightly and refrigerate until ready to serve.
Chicken Salad w/Flax
2 boneless, skinless chicken breasts (boiled & cubed)
3 tbsp low-fat mayonnaise
1 cup diced onions
1/2 cup diced celery
1/4 cup ground flaxseed
salt and pepper to taste
Combine all ingredients in a bowl. Stir to coat. Great as a sandwich filling with lettuce and tomato, or as a snack with crackers.
Vegetable Flax Soup
4 cups water
1 large can crushed tomatoes
2 cans beef broth
1 large onion, diced
4 carrots, diced
1 clove garlic, minced
3 stalks celery, diced
1 tsp salt
1 tsp pepper
1/2 cup ground flaxseed
Mix water, tomatoes and beef broth and bring to a boil. Add vegetables and garlic. Add salt and pepper to taste. Cook for approximately 1 hour on medium heat until vegetables are tender. Pour soup into individual serving bowls and sprinkle ground flaxseeds over soup.
Check in with us next week for Part 3 of our Flax Recipe Series: Main Dishes!
Flax seeds are packed with important nutrients such as alpha linolenic acid (ALA) and linoleic acid (LA), which provide the perfect ratio of Omega 3 and Omega 6 fatty acids. Flax seeds also contain lignans, phytonutrients with powerful antioxidant qualities, and are a great source of both soluble and insoluble fiber. Additionally, flax seeds are high in B vitamins, manganese, magnesium, and protein.
Although flaxseed oil also contains beneficial Omega 3 fatty acids, it doesn’t give you the benefits of the flax lignans and fiber that you get from the seed itself.
It’s so easy to incorporate this wonder food into your diet; just a quarter cup of ground flax seeds daily is all you need need to reap the health benefits of this nourishing little seed.
Below are some yummy appetizers to make getting your daily dose of flax seeds even more enjoyable!
Flax Cheese Balls
16oz cream cheese, softened
1 cup grated sharp cheddar cheese
1 package ranch dressing mix
1/2 tsp black pepper
1/8 cup ground walnuts or pecans
1/8 cup flaxseeds
Blend together the cheeses, pepper and ranch mix. Chill to set (approximately 1 hour.) Shape chilled cheese blend into a ball and roll in nut and flaxseed mixture. Chill before serving with crackers or fresh vegetables.
Flaxseed Hummus
1 can garbanzo beans (chickpeas)
1 tsp lemon juice
2 tbsp olive oil
1 tsp ground flaxseed
1/8 cup finely minced green onions
1/2 tsp sesame seeds
1/2 tsp black pepper
1/8 tsp cayenne pepper
2 tbsp vegetable broth
Place all ingredients in a blender and blend until smooth. Spread on pitas, crackers or fresh vegetables.
Look for Part 2, Soups and Salads, tomorrow!
The olive tree has been around since time immemorial, with evidence of olive consumption occurring as early as the eighth millennium B.C. Olive oil, referred to as ‘liquid gold’ by the Greek poet Homer, is created by pressing or crushing olives to extract their natural oils while preserving the vital nutrient and essential fatty acid content of the olive fruit. Even Hippocrates, the Father of Medicine, extolled the therapeutic virtues of this remarkable substance.
Along with its many medicinal and mystical associations throughout history, olive oil provides a myriad of health benefits due to its high content of monounsaturated fatty acids and antioxidants. More recently, olive oil has been the subject of numerous scientific studies and has also attained a prominent role in the heart-healthy Mediterranean Diet.
Variety: The Spice of Life
Like fine wine, olive oil can differ dramatically in color, aroma and flavor. A number of factors affect the end result, for example variety of olive used, location and soil condition, olive ripeness, harvesting method, pressing technique, and packaging and storage method. Most olive oil comes from olives harvested in Spain, Italy and Greece. Below is a quick guide to choosing the geographical variety that fits your taste.
| Origin | Color | Taste/Aroma | Other Fun Facts |
| Spain | Golden yellow | Fruity & nutty | 45% of the world’s olive oil comes from Spanish olives. Varieties include Picual, Arbequina, Hojiblanca and Manzanilla de Jaen. |
| Italy | Dark green | Grassy flavor & herbal aroma | 20% of the world’s olive oil comes from Italian olives. Varieties include Frantoio, Leccino Pendolino, and Moraiolo. |
| Greece | Green | Strong/potent flavor and aroma | 13% of the world’s olive oil comes from Greek olives. Varieties include Koroneiki, Lianolia, Chondrolia and Tsounati. |
| France | Pale color | Very mild flavor | |
| California | Light color | Mild, fruity flavor |
Making the Grade
There are three basic grades of olive oil: Extra Virgin, Virgin, and Pure, or ‘Refined’. Both Extra Virgin and Virgin come from the first pressing of the olive, which extracts nearly 90% of the olive’s juices. Aside from quality of taste, the main difference between the two is the acidity, with Virgin olive oil required to be 2% or less acidity, and Extra Virgin no more than .08% acidity, although it can sometimes reach as low as .225%. Olive oils that don’t make the grade, either because of high acidity or unpleasant taste or aroma, are processed further and may be packaged and sold as ‘Refined’ or ‘Pure’ olive oil.
An Olive a Day?
Olive oil is packed with healthy nutrients, and provides the recommended ratio of Omega-3 to Omega-6 fatty acids:
- Oleic Acid – Oleic Acid is thought to be responsible for the blood-pressure-lowering effects of olive oil. This monounsaturated fat provides 55% – 85% of an olive’s oil content.
- Linoleic Acid – Linoleic Acid is an essential fatty acid that must be consumed for proper health. This Omega-6 polyunsaturated fat provides about 9% – 10% of an olive’s oil content. Too little Omega-6 in the diet can cause hair loss, dry hair, and poor wound healing.
- Linolenic Acid – This essential fatty acid (an Omega-3 polyunsaturated fat) has been linked in studies to lower risk of cardiovascular disease and accounts for about 1% of an olive’s oil content.
- Saturated Fat, Vitamins and Other Compounds – These make up the remaining portion of the olive’s oil. Olive oil is particularly rich in Vitamins A, B1, B2, C, D, E and K, as well as iron.
Make It Last!
To reap the benefits of this delectable oil for as long as possible, store your olive oil in tinted or dark-colored glass, and avoid metal (except for stainless steel) and plastic containers. Always keep olive oil in a sealed container in a cool, dark place for best results, or in the refrigerator for long-term storage. Over time, the fats and nutrients in olive oil will break down, affecting taste, aroma and acidity, so it’s best to use your olive oil within a year of pressing.
One tablespoon per day is all it takes, so what are you waiting for? Pour some on your next salad or replace your vegetable oil with olive oil next time you bake, and begin reaping the amazing health benefits today!
Sodium – The Wonder Mineral!
Sodium is a necessary mineral, thought to bring youthfulness to the body’s tissues. Sodium is indispensable for optimal digestion, healthy capillaries and arteries, and for helping to maintain flexibility and mobility in your joints. Without proper amounts of sodium, your joints would stiffen and calcify prematurely, and the lining of your stomach would not secrete the enzymes needed for healthy digestion. Sodium also has the ability to help dissolve calcium deposits around your joints, arteries, capillaries and muscles, allowing your bloodstream to carry these deposits out of the body. In short, sodium is crucial for maintaining the health of every cell in the human system.
Sodium In Nature
All fruits and vegetables that have ripened in the sun will contain ample amounts of sodium. Other significant sources of sodium (besides unrefined salt) include seaweeds such as kelp, dulse and nori, as well as black mission figs, whey, celery and raw goat’s milk. Herbal sources include alfalfa, celery, parsley, spirulina, stinging nettles and raspberry leaf.
The Dangers of Common Table Salt
Today, the commercial table salt we use in our food is the furthest thing from ideal. During the refining process of table salt, natural sea salt or rock salt is stripped of more than 60 trace minerals and essential micronutrients. Commercial refined salt is not only stripped of all minerals besides sodium and chloride, but is also heated at such high temperatures that the chemical structure of the salt changes. In addition, it is chemically cleaned and bleached and treated with anti-caking agents to prevent the salt from mixing with water in the salt container. Unfortunately, the anti-caking agents perform the same function in the human body, so refined salt does not dissolve and combine fully with the water and fluids present in your system. Instead it can build up in your body and leave deposits in organs and tissues, contributing to severe health problems such as high blood pressure, fluid retention and kidney problems.
Two of the most common anti-caking agents used in the mass production of salt are sodium alumino-silicate and alumino-calcium silicate. Both are sources of aluminum, a toxic metal that has been implicated in the development of Alzheimer’s disease, and that certainly does not belong in a healthy diet. To make matters worse, the aluminum used in salt production leaves a bitter taste in salt, so manufacturers usually add sugar in the form of dextrose to hide the taste of the aluminum. Refined salt is also very acidic, and since most illnesses are associated with acidity, refined salt should be avoided at all costs.
The Healing Benefits of Unrefined Salt
In contrast, unrefined salt such as natural sea salt contains much more than sodium and chloride – it contains all of the elements necessary for life! Unrefined salt has not been processed to remove the minerals and other elements that are naturally a part of salt. Furthermore, unrefined salt has not been exposed to harsh chemicals.
Some medical experts say that using unrefined salt is vital if you want to achieve good health. Unrefined salt, with all its minerals, supports the thyroid and adrenal glands, corrects dehydration, and benefits the immune system, hormonal system, nervous system and cardiovascular system. Devitalized, refined salt, on the other hand, increases the risk for heart attacks, high blood pressure, cholesterol, and high LDL-cholesterol levels.
Adrenal exhaustion, which is so common in people suffering from fibromyalgia, chronic fatigue syndrome, and other chronic conditions, may be partially due to a low-salt, or refined-salt diet. Nervous disorders, such as anxiety, brain fog and headaches may be also be reversed with adequate unrefined salt and water intake.
Natural, Unrefined Salt for Healthy Digestion
Taking a small amount of unrefined salt before a meal, especially if you are deficient in hydrochloric acid, may help improve digestion. This is because the chlorides present in natural salt constitute the only readily-available source of chlorides your body can use to manufacture hydrochloric acid, which is so vital for proper digestion in the stomach. Thus, taking salt before a meal helps offset any deficiency of hydrochloric acid before the food gets into your stomach.
As we discussed in our last post, sprouts are simple to grow, very versatile, and so good for you. You can incorporate them into salads, soups, drinks, and other dishes, and you can even make bread from sprouts!
Sprouted bread is becoming very popular and may be the answer to many peoples’ bread sensitivities.* Sprouted bread is delicious and more nutritious than whole wheat bread. Sprouted bread is easy to make and takes very little time; simply grow your sprouts, grind them, form a loaf, and bake.
Follow the simple instructions below and soon you will be enjoying your own loaf of healthy and delicious sprouted bread!
Ingredients
2 cups hard wheat berries
Directions
1. Sprout wheat berries for about 2 days or until you see a green shoot that is no longer than the berry. Let your sprouts dry for about 3 – 6 hours to remove excess moisture.
2. Grind your sprouts. (The consistency of the sprout dough should be that of a smooth paste.)
3. Roll the sprout dough into loaves. (You can knead the dough if you like, but it is not necessary).
4. Sprinkle cornmeal, sesame seeds or flax seeds on a cookie sheet to keep the dough from sticking, and place your loaves on it.
5. Pre-heat the oven to 250F and bake your sprout loaves on a cookie sheet for about 3 hours.
* People who are sensitive to wheat may find that sprouted wheat bread may not cause the same irritations associated with “regular” grains.
Sprouting seeds during the dead of winter in your kitchen is easy and fun. When it’s impossible to grow anything or to get fresh produce anywhere, sprouts can consistently provide you with fresh and nutritious meals.
What Are Sprouts?
In essence, sprouts are real live vitamins, minerals, proteins and enzymes. Their nutritional value was discovered by the Chinese thousands of years ago. The process of sprouting, which involves soaking seeds in water, awakens enzymes from their dormancy, and increases the nutritional value of the plant from 10 – 2000%. Sprouting can increase levels of certain B Vitamins and Vitamin E, and introduce Vitamin C where none was previously present.
Sprouting for Health
Sprouts have a regenerating and anti-aging effect on the body because they provide two important things – fresh, life-giving nutrients and a high concentration of food enzymes. When enzymes become depleted in our bodies, we age. Keeping ourselves young and healthy is a matter of keeping enzyme activity in our bodies at a maximum. That is exactly what sprouts do, acting as a virtual Fountain of Youth.
What Seeds Are Good For Sprouting?
Almost any seed or bean will sprout, and even some nuts, but we recommend growing herb seeds such as alfalfa, fenugreek, anise, flax, milk thistle, sunflower, celery and others. They taste great on sandwiches, salads and soups. In addition to their great nutritional importance, they also impart their medicinal properties. Other seeds you may try sprouting are barley, broccoli, buckwheat, mung, lima, pinto, corn, cress, clover, caraway, cumin, dill, garbanzo, lettuce, lentils, millet, mustard, parsley, poppy, pumpkins, oats, radish, sesame, and wheat. It’s up to you and the sky is truly the limit!
How To Sprout
Follow these simple instructions and soon you’ll be sprouting like a pro!
- Place ½ cup of chosen seeds or beans in a quart glass jar.
- Fill the jar with water.
- Cover the jar with cheese cloth and secure with a rubber band.
- Agitate (shake) the jar and pour off the water. (This washes the seeds).
- Fill the jar with water again and soak seeds 12 to 24 hours.
- Pour off water and place jar in a warm, dark place.
- Rinse and drain twice daily.
- When the leaves start to show, place the jar in indirect sunlight to improve chlorophyll content.
- The entire sprout can be eaten once sprouting has begun!
How to Enjoy Your Sprouts
Sprouts are most nutritious when eaten in their raw state. Incorporate your sprouts into salads, soups, drinks, and other dishes. Add crisp freshness to lunch boxes by adding sprouts in place of lettuce on sandwiches. Gently steam and add to vegetables dishes. You can even make your own bread with sprouts!
