It is that time of year for cleaning out all the cobwebs, reorganizing the closet, vacuuming under the couch – all the spring cleaning duties that make our homes and lives feel fresh and light. The same holds true for the body. Springtime is analogous with the liver element, who is the emperor of detoxification, and is especially responsive to purging toxins this time of year. You can help your liver accomplish this important task with some simple herbal remedies. Meet the plants responsible after the jump!

Pu Gong Yin – Dandelion (pictured above)

Pu Gong Yin is the same plant often referred to as an “inconvenient weed”  (or, Dandelion) that sprouts up in the middle of gardens or sidewalk cracks. The resiliance of this plant to grow in the most obscure of places is part of the signature of use in medicine. It has an innate ability to dredge through obstacles like cement and toxins like runoff exhaust and other chemical waste, in order to flourish.

The leaves of the dandelion plant are wonderful liver detoxifiers and help promote healthy liver function, release gallstones, support digestion, reduce inflammation, treat viruses, promote urination and clear acne from the skin.

This herb can be used as food as well, and is often found in supermarkets and farmer’s stands. The plant leaves are potent sources of Vitamin K, Iron, Vitamin A and Calcium. Many people enjoy sauteing fresh dandelion greens or adding a bunch to a spring salad. Fresh leaves can also be steeped in hot water to make a nourishing tea. Because dandelion can grow in toxic places, it is best not to consume or harvest dandelions from lawns that aren’t specifically trying to grow the plant.

In Chinese Medicine, Pu Gong Yin (dried Dandelion) is used more in cases of severe heat toxicity. That is, clearing viruses and infections from the system. It is an especially common herb for relieving (and preventing) post-partum mastitis as it clears heat trapped in the liver channel, which runs through the breasts.

Pu Gong Yin can be taken in whole plant form, as tea or in a formula.

Qian Ma – Nettle

Nettle is another common plant that can be found on the tincture shelves in most health food stores, as well as sold fresh at the farmers market in the springtime. The plant itself is often referred to as “stinging nettle” as the plant is equipped with little hairs that release an acid and literally sting the skin when handled. Cooked and cleaned, the sting goes away making this plant a great addition to stir-frys, salads or pesto.

Nettles are most commonly used in the Western Materia Medica, and are said to be great liver detoxifyers and nervines (anxiety reducers). The plant contains a large amount of protein, and is also a great source for trace minerals, iron and fats. Nettles can ignite the liver function to propel toxins out of the body, in addition to nourishing deficiencies like fatigue or anemia. Nettles are also key in the removal of uric acid from the body, relieving Kidney Stones, Eczema, Skin Rashes and Gout.

While Nettles have a less prominent place in Chinese medicine, they are said to Drain Dampness through the Urine, Cool the Blood and Release Toxic Heat through the Pores. In short, Qian Ma (Nettle) clears out toxicity from many avenues. Because of this strong clearing function, it is important to take care in not consuming too much, especially if there is a constitutional deficiency. An interesting post on the use of Nettles in classical Chinese Medicine can be found here.

Nettles can be used in whole plant form as food, in tea or tincture.

What It Is

It starts with a mushroom, called “Scoby.” Techinically speaking, scoby isn’t a mushroom at all because it cannot grow spores or “fruit,” but it is commonly referred to as such. Rather, the kombucha “mushroom” is a yeast culture and correctly named S.C.O.B.Y (symbiotic culture of bacteria and yeast). Sounds yum, right? No need to cringe, the bacteria contained in products brewed by scoby are the good guys – just like in yogurt, kefir, sourkraut or miso. Actually, kombuha is a great way to restore the gut with healthy bacteria in a dairy-free diet.

As you can see in the photo above the scoby culture looks like a round disc, that can vary in shades from cream to brown, and it will take on the shape of whatever container it is being brewed in (therefore it tends to be circular). It lives on sugar and caffeine, which will fuel the brewing process and propel the scoby to multiply quite rapidly. The more scoby cultures in a batch will yield a more concentrated kombucha flavor. At some point in the process, new spawns will need to be separated and discarded – or, better yet, given to a friend to begin their kombucha brewing journey. Don’t know anyone with a scoby culture? Starter kits are sold here OR here.

Why It is GOOD For You!

While your countertop can look a little like a science experiment, I assure you – the results will please your palate and your tummy. The digestive enzymes contained in Kombucha help the healthy bacteria in the gut, thus promoting proper nutritional absorption from the food we eat. According to Chinese medicine, the digestive system is the hub of systemic health, and views beverages like Kombucha as a real tonic. Here are just a few of the extraordinary benefits from including this beverage into your diet:

• Contains glucoronic acid, a natural detoxifier normally found in the liver, which helps support the immune system, remove metabolic waste and environmental toxins from the blood.
• Contains lactic acid, which increases oxygenation to blood cells thus improving energy and combating fatigue.
• Supports beneficial bacteria in the gut, intestinal health and nutritional absorption.
• Can help individuals heal from food sensitivities and allergies
• Can help heal intestinal dysfunction (chrone’s disease, IBS, celiac)
• Contains acetic and usnic acids which are anti-biotic and anti-microbial and actually prevent growth of harmful bacteria in the system.
• Contains malic acid, which prevents muscle fatigue.

If you are like me and interested in learning more about the fascinating world of fermentation, this site will help you learn all the ins and outs of why and how to ferment almost anything!

HOW TO BREW

Once you have attained a culture, brewing is easy:

1) Bring 3 Quarts of Water to a Boil

2) Remove from heat and add 4 organic tea bags, or loose-leaf equivalent. Steep for 15 min, then remove tea bags. (Be sure to use caffeinated teas – black, mate, green or white for the majority of bags and may add a little of your favorite herbal teas – nettles, red raspberry, rooibos, etc)

3) Add 1 cup organic sugar to warm water & tea, stir to dissolve

4) Once liquid has cooled to room-temperature (several hours), pour over the scoby inside a pitcher large enough to hold all of the liquid.

5) Cover the opening of the pitcher/jar with a clean paper towel, fastened with a rubber band.

6) Allow fresh kombucha to brew for about 1 week on the countertop. Begin to taste it after 5 days and stop brewing when desired flavor is acheived.

7) Strain the finished brewed liquid into a separate large bottle/pitcher, store in the refrigerator. Leave 2 cups of the liquid in with the scoby to keep it alive. Store scoby and liquid in a smaller container with a paper towel over it until ready to brew again. Scoby will stay alive for many weeks and even months without a new feeding.

Chicken soup is known in many cultures to help prevent and fight-off common colds and flu’s. The broth is deeply nourishing, while the pieces of chicken and vegetables are satisfying and filling. In Chinese medicine, chicken bone broth is said to deeply nourish the kidneys, and are often used in situations where the kidney energy can get tapped – such as: after childbirth, after IVF cycles, a chronic or long-term illness, or as a general health supplement in the winter (which is the season for kidney energy). The “kidney energy” in Chinese Medicine can be likened to adrenal, endocrine and immune function in Western Medicine. After the jump, check out my own recipe for nourishing Chicken Soup.

This soup is a variation on my mother’s recipe and my fiance’s mother’s recipe for home-made chicken soup (learned by observation, trial and error – perfected!). Best part is that once the stock is made, this soup takes less than 45 minutes to prepare – start to finish.

• 2 Split Chicken Breasts, bone-in and skin-on*
• 3 Medium Parsnips, peeled and sliced into circles or half-circles**
• 2 Medium Carrots, washed and sliced into circles or half-circles
• 4 Cloves Minced Garlic
• 1 Medium Yellow Onion, sliced
• 2 Tbsp Olive Oil
• 6-8 Shitake Mushrooms, sliced thin
• 1-inch Slice Fresh Ginger Root
• 2 Bay Leaves
• Salt and Pepper to Taste
• 6 Cups Broth (preferably home-made, vegetable or chicken)
• 1 Cup Pasta or Rice of your choice, cooked and drained (optional)

Prepare broth for soup. In a separate soup-pot, saute onions and garlic in olive oil until tender. Add the carrots and parsnips, cooking together for about a minute. Pour the broth over the vegetables and bring to a simmer, adding the ginger slice, salt, pepper and bay leaves. Once bubbling, place the chicken breasts in, skin-side down. Cover and reduce heat to simmer for 10 min. Turn the breasts around so the bone-side is now down for another 10 minutes.

Remove chicken breasts from the soup and place on a cutting board. Once slightly cooled, remove and discard the skin and bones. Loosely shred the chicken and return to the soup (chicken should be fully cooked). Remove the sliced ginger and bay leaf, and add the shitake mushrooms. Simmer together for 2 minutes and then serve over cooked pasta or on its own.

* I use two chicken breasts because I prefer the white meat in my chicken soup, and I am usually only cooking for 2 so a whole chicken is a little much for us. But a whole chicken can be used. I prefer to keep the skin and bones on so that the essential minerals, nutrients and fats of the chicken absorb into the broth – making it the immune booster it claims to be.

**The parsnips give a nice texture and sweetness to the soup that I think complements the shitake mushroom flavor incredibly well, plus it is a nice way to use a vegetable not commonly called for in other dishes. Celery can also be added or substituted for the parsnips, if preferred.

A wise foodie, Michael Pollan, once said: “You can eat as much junk food as you like, as long as you make it yourself.” From potato chips to french fries  to ketchup, pizza and hamburgers – these foods get decidedly healthier when using organic, local ingredients, whole foods and wholesome fats. Kale chips are an even healthier way to consume essential fiber and vitamins, and they taste amazing. Seriously, they do. I’ll honestly admit that I am not particularly a fan of Kale – sauteed or steamed – it always comes out chewy and woody when I make it. I know how nutritious it is so I make a point of gulping it down. But to have finally found a way to thoroughly enjoy this healthy veggie, what a treat. You can buy these tasty snacks for a whopping $8 per small bag, or you can buy a bunch of Kale for $2.99 and prepare your own stockpile. See my easy recipe after the jump.

Easy Healthy Kale Chips

• 1 Bunch Kale (any variety will do)
• 1 Tbsp Olive Oil
• Sea Salt (to taste)
• Nutritional Yeast (to taste and if desired)

Preheat the oven to 300F. Wash and thoroughly dry the kale. Break, cut or trim the leaves into large pieces, discarding the tough stems and center ribs. Toss the kale in olive oil and lay onto a baking sheet (be sure the kale pieces are NOT overlapping). Bake for 20 minutes, or until crisp. Keep an eye on these guys after about 15min to make sure they don’t over-bake. Depending on the size of the pieces, you may want to flip the chips half way through, but this is not necessarily imperative.

Cool the kale on a baking rack and sprinkle with salt and/or nutritional yeast. The nutritional yeast, often known as Brewer’s Yeast, is high in B vitamins, and gives these kale chips a kind of cheesy-texture. Enjoy!

For a Do-It-Yourself video on how to make kale chips with a recipe similar to the one I’ve adapted above, check out this video by Ask Umbra on Grist.org

In light of quite possibly the most common New Years Resolution, I asked my resident nutritionist,  Health Coach Quinn to share her important information with the ESEMA community on our blog. Not only are her recommendations truly healthful, they are sensible and sure to result in resolutions kept this year.

The Only 10 Things You Need To Know About Weight Loss – after the jump

Quinn is a Health Coach, the creator of Kitschy Kitchen web show, Cooking Party host and FITrition Deluxe teacher, and emotional eating expert. She works with women of all ages to help them change their relationship with food…forever. She is a wealth of knowledge! See her advice for ALL year below.  Check her website here.

The Only 10 Things You Need To Know About Weight Loss

1.  DRINK UP.

Drink water, lots of it.  Or herbal teas, those are great too.  Often times we confuse thirst for huger and run right to the fridge.  When you start to feel an inkling for a treat, tap into your body and decipher if you are really hungry or if you’re actually bored, stressed, worried… or just thirsty.  Water not only hydrates the system but it also very cleansing.  It helps to flush toxins and purify the system so make sure you are drinking at least 8 cups a day.  Herbal teas can also help to calm nerves, headaches, cramps, and stomach aches.

• TIP: Keep a water bottle with you at all times, have it on your desk at work and in your purse when you are on the go.  Having water on hand will keep you fuller, focused, cleansed and make your skin positively GLOW.
• TIP: Immediately after waking up in the morning drink 2 cups of water at room tempurature.  It will get your system going better than coffee… and is MUCH better for you.
• TIP: Drink some comforting herbal teas while doing one of those things that usually ignites a snack attack.  Keep some tea bags in your purse. You can always find hot water where you’d otherwise find a snack.

2. STEP AWAY… FROM THE DIET FOOD!

“Foods” like diet sodas, 100-calorie snack packs, anything low fat, no fat, reduced fat… they are all programmed to destroy you.   Only eat real food. Real food grows on a plant (vegetables, fruits, whole grains, beans, nuts, and seeds) or comes from an animal.  Real food is nurtured by the sun.  Real food is NOT processed, packaged, pasteurized, chemicalized, homogenized, or well, bastardized in any way. It has nothing is added to it, and nothing is taken away.  If the majority of your diet is real food you will never have a problem with your weight. Or, in other words, if it wasn’t food 100 years ago—it’s not food now—It’s a food-like product designed to hypnotize and addict you.  Real foods have one ingredient.  They are ingredients you learned to identify in kindergarten…and they should be the bulk of your diet.

• TIP: Shop the perimeter of the supermarket or go to your farmers market for items that are fresh and in season.  When there pick up one new veggie a week to experiment with what you like.
• TIP: if it grows on a plant= eat it.  If it was made in a plant= avoid it.

3.  FORGET WHAT YOU KNOW.

Not all calories are created equal.  The calories in chips and cookies have a very different effect on your body from the calories in, say, kale and carrots.   Foods that are fried, processed or made with white sugar/flour have a detrimental effect on your body in the form of internal inflammation, which leads to weight gain.  OK, you know junk food is bad, but the truth is that “diet” foods wreak havoc on your system too!  When fat is removed, sugar is added, which is actually worse!  And when calories are replaced with artificial sweeteners you are essentially drinking poison that your body has no idea how to metabolize.  These chemicals mess with your brain chemistry making you more hungry. So, forget the low fat, low carb, and food pyramid schemes.  The food industry, in general, is not out to make you healthier, it is out to make money.  When looking at food labels, re-focus your attention onto ingredients rather than fat & calories, and choose natural foods—your body knows exactly what to do with them, and it will thank you.

• TIP: Read the ingredients on the back of your food.  Just because something seems healthy doesn’t mean it is…. Your whole wheat bread just might be hiding high fructose corn syrup.
  TIP:  If you can’t read it, don’t eat it.

4.  BE A DETECTIVE.

Notice your emotional connection with the food choices that you make.  Begin to examine your cravings. Are you craving foods because you saw them?  Or because your body genuinely want them?  What sparks the cravings?  Stress? Boredom? Loneliness? Or maybe it’s a food addiction.  For instance, sugar is like the [insert street drug] of the food world.  Are you eating things just because some celebrity eats it, or some nutritionist on TV says you should? Begin listening to your unique body and feed it what YOU need.  Your body is a sophisticated, high-tech piece of machinery that is rarely wrong.  If you wake up craving bread and cereal—take that as a message that you are carbohydrate person—and eat carbohydrates.  Just eat whole, complex carbs that breakdown slowly inside the body like steel cut oats, brown rice, kasha, quinoa or millet.  Or if you crave ice cream out of the clear blue, take that message that you need to incorporate more good sources dairy into your diet like full-fat yogurt or raw cheese.  Listen carefully, your body will always find a way to tell you want it needs.

• TIP: Keep a food journal.  Keep track of what you are eating, why you made the choices you did, and what else was going on at that time. See if you can identify any patterns in your eating.

5.  GET YOUR Zzzzs.

Lack of sleep decreases the hormone leptin, which tells your brain when you are full.  If you haven’t had enough sleep you’re setting yourself up for weight gain in two ways because A) your brain doesn’t get the message that you’ve eaten, so you’re likely to just keep going, and going and B) you have low energy, which instinctively makes your body crave things like sugar and caffeine in order to rev up … and thus begins a vicious cycle.

• TIP: Pick a bed-time and stick to it with the same tenacity that you stick to events like meetings, movies, or dinner plans.  If people ask why, tell them you are on the sleep diet.  They might all want to try it.

6.  NO MULTI-TASKING DURING MEALS.

This may be one of the hardest habits to break… but  it is the most important thing to conquer.  When you are eating, you are just eating.  That’s it.  No TV, cellphone, computer, magazines…. Just you and chewing.  Eating is how you nourish your body, it should be a special event, not another thing on your “to-do” list.  As another coach/friend of my says “Would you be on your blackberry during sex?  Then why are you on it during meals?”.  The thing is– when you are distracted you are bound to eat way more than necessary.  If you take time to really focus on your meal, and make it an event, then you are going to feel more satiated and less likely snack, binge, or overeat.  Take the time during your meals to slow down and chew.

• TIP: Find a quiet place with NO television, computer, newspaper, magazines or even cell phone.  Give yourself a full 30 minutes to eat your meal.  Take the whole time to chew and think about your food.  Notice the taste, texture and smell.   How do you feel?  When do you know you’re full?  Do this at least once a week.  The practice should start to roll over into other meals as well.
• TIP: Focus on your chewing.  Chew until you can’t chew any more.  Your food should be the consistency of a smoothy before you swollow.  This will help you feel fuller on less food.  It will also greatly increase your digestive function and decrease bloating, gassiness, constipation and other IBS symptoms.

7. PENCIL IN SOME PAMPERING.

Your body is designed for survival.  Throughout evolution it was imperative for humans to be able to hold onto body fat, it keeps us warm, insulates our vital organs, and is a source of energy when the going gets tough.  Stress triggers hormones in our brain, which in-turn tells our body to hunker down and protect itself against rough times ahead.  That used to mean draught, famine, or attack.  Now those stressors might be work, traffic, or demanding obligations.  But the brain still activates those same S.O.S hormones, making us (literally) hold onto fat for dear life.  When you find yourself overwhelmed with modern life, find a moment for yourself to get some restorative rest.  Take deeps breaths, a quick walk, stretch, or drink some hot tea to relax.  Stop to think about what needs to get done and just do ONE thing at a time.  Plain and simple–take care of yourself. If you don’t take care of yourself in the little ways, it’s less likely that you will take care of your health and manage weight in the long term. Giving yourself some time to relax will help to melt away the pounds.

• TIP: Schedule one hour per week that is just for YOU, and do something that you love.  Once that feels comfortable, bump it up to 2 hours.

8. EAT. A LOT. Skipping meals (especially breakfast) will flip your body into famine mode so it’s super important to eat, eat, EAT!  Not getting enough calories will actually lower your metabolism. Studies show that people who eat breakfast are more likely to maintain a healthy weight.  Skipping meals causes your blood sugar to spike and crash, messing with your moods and energy levels.  Find time to sit down and eat a balanced breakfast each day.  It sets your metabolic tone for the day and protects against binge eating due to starvation later in the day.  It is vital to properly fuel your body and eat enough beneficial calories in order to have good metabolic function.  It’s just really important to make all of those calories count!  Again–your diet should primarily consist of plant-based foods, which are naturally power-packed with vital nutrients.  When your body is getting what it needs from each meal, it’s practically impossible to eat too much because whole foods just keep you more satiated from meal to meal. Pretty soon, portion control will actually because a concern of the past!

• TIP: To find the best breakfast for you do a Breakfast Experiment.  Eat something different each day for 5 days.  Notice how the different meals make you feel.  Which gives you more energy, focus, and keeps you fullest for the longest?

9.  GET PHYSICAL.

Any type of movement will amp up your metabolism, reduce stress, and aid digestion—the holy trinity of wellness.  Humans evolved with an active lifestyle.  We did NOT spend millions of years before now sitting behind desks.  Honor your roots by breaking a sweat in some small way each and every day. The single easiest way to boost your metabolism and burn some cals, while you’re just bumming around with your gals is to have muscle mass.  It is like having a high interest savings account; it does work for you when you’re not even thinking about it! The mitochondria in your muscle cells turn oxygen and calories into energy.  The more you have, the more you burn at work AND at play!  You don’t need a fancy gym membership to tone up!  You can do some sit-ups when you wake up, chair dips while watching TV, lunges while cooking dinner, or simply take a walk during your lunch break to get some fresh air.  Find something that you like to do, and get in motion.

• TIP: Get on-to, or off-of the subway a couple stops earlier and walk to where you are going.  It will help get your blood pumping in the morning, and on the flip-side will help you relax after a long stressful day.

10. EAT EVERYTHING.  Don’t avoid any major food groups. There are only 3 macronutrients in the world:  Carbohydrates, Protein and Fat.  Everything you could possibly eat is made up of some combination of those 3 things.  Avoiding any one will cause major problems.  Look at the fat-free craze that began in the 80s… Americans are 50% fatter since we stopped eating fat!  And who do you know that stayed on a no-carb diet for an extended period of time?  Diets are a four-letter word.  They never ever work because they are all about deprivation (who wants that?!?).  Hunger is your body telling you that it needs nutrients.  In fact, most people who are overweight claim that they are always hungry—and it’s true!  They could be literally starving because they are not giving their body what it needs.  Instead they are giving it empty calories. Your body needs proper fuel and balance for function at it’s maximum potential. So, eat everything, as long as it’s real food, and you can never fail.

• TIP: Weight loss is not about reducing calories. It is about increasing nutrients.  Add color to your diet especially green and orange, they are the most nutrient dense foods in nature.

Yams For Your Health

In Chinese medicine, sweet potatoes are known for their spleen tonifying ability. The spleen is responsible for the digestion of all the food we take in, and then transporting the nutritional content throughout the body for healthful use. The energy of a healthy spleen is strong – maintaining metabolic function for the whole body and able to stand up against suppressants like stress and poor diet. In order for the spleen to properly coordinate this important function, it requires tonification through various means – such as acupuncture treatments, herbal tonics and nutritional therapy. To nutritionally keep your spleen happy and functioning at its best, sweet potatoes are one of the best foods.

In addition to the systemic benefits of sweet potatoes from the Chinese Medicine perspective, they are packed with beta carotene – an antioxidant that reduces aging and inflammation (just like pumpkins and other orange veggies). So not only are you benefiting the harmonious state of your digestive system by including sweet potatoes in your diet, but you are also adding rich beautifying agents to your health care regimen. The best way your body can absorb these important nutrients, which are fat soluble, is to add butter to your sweet potatoes. Lucky for us, this recipe takes care of that pairing for us.

Delicious Sweet Potato Bake

• 5 sweet potatoes
• 1/4 teaspoon salt
• 1/4 cup real butter
• 2 whole eggs
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/2 cup agave syrup
• 2 tablespoons organic half and half

• 1/4 cup real butter, softened
• 3 tablespoons all-purpose flour
• 3/4 cup packed dark brown sugar
• 1/2 tsp pumpkin pie spice
• 1/2 cup chopped pecans

1. Clean sweet potatoes, leaving most of the skin on and slice into large pieces.
2. Boil sweet potato chunks until soft and cooked through, drain from the pot and place potatoes into a large mixing bowl.
3. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9×13 inch baking dish.
4. In the large bowl, mash the sweet potatoes and add salt, 1/4 cup butter, 2 eggs, vanilla extract, cinnamon, agave, and half/half. Transfer to the prepared baking dish.
5. In a medium bowl, combine 1/4 cup butter, flour, brown sugar, spices and chopped pecans. Mix with a pastry blender or your fingers to the consistency of course meal. Sprinkle over the sweet potato mixture.
6. Bake 30 minutes in the preheated oven, until topping is crisp and lightly browned.*

*May store completed dish in the refrigerator for one day before baking. Only bake when ready to serve.

Tumeric Rhizome; Curcumae; Yu Jin

The active ingredient in Tumeric is cucumin, long known for its anti-inflammatory effects – an important factor in many modern ailments. More recently, the herb has been discovered to be useful in the treatment and prevention of various types of cancer (melanoma, breast and prostate have the most statistical research), Alzheimer’s, psoriasis, fat metabolism, depression and pain management. In Chinese medicine, Tumeric (Yu Jin) is often used in gynecological formulas for the treatment of painful periods, fibroids or endometriosis. Thanks to the modern spice cabinet, you can incorporate this herb into your diet without a prescription.

Tumeric Chicken

2 Organic Chicken Breasts, Sliced into 1-inch strips, and placed in a ziplock bag

Add to the bag:

1 Tbsp Olive Oil

1 Tbsp Tamari Sauce

1 Tbsp Agave Syrup

1 tsp Ground Tumeric

1 tsp Freshly Cracked Pepper

1 Tbsp Sesame Seeds

Salt to Taste

Mix the contents of the ziplock bag thoroughly and place in the fridge for at least 1 hour. Pour entire contents of the bag onto a heated skillet/frying pan and saute until chicken is cooked through.

Veggie Option:

For those eating a vegetarian diet, try the above recipe with cauliflower florets instead of chicken. The flavor is amazing, and the cauliflower will boost anti-cancer effects.

There is nothing more delicious that a big piece of carrot cake! While carrots have such a great source of vitamins and minerals, the truth of the matter is that all the butter, oil, sugar and cream cheese frosting make this vegetable’s nutritional content minimal when baked into a delectable dessert.  So, I adapted this recipe from Dr. Weil’s cookbook in an effort to enjoy a healthier version of carrot cake more often and without the guilt. The added pineapple helps to make this cake extra moist, the natural dark maple syrup gives it the perfect sweetness, the walnuts and pecans provide protein and the whole wheat pastry flour offers fiber and complex carbohydrate. This “cake” is more like an energy bread – perfect for breakfast or a mid-afternoon snack.  Enjoy the recipe after the jump.

Health Nut Carrot Cake

2 cups firmly packed finely grated carrots
1/2 cup Orange Juice
2 tsp Vanilla Extract
1/4 cup Coconut Oil
2/3 cup maple syrup
1/2 tsp salt
1/2 cup crushed or chopped pineapple, drained
1 cup unbleached white flour
1 1/2 cups whole-wheat pastry flour
2 teaspoons baking soda
1 teaspoon cinnamon
3/4 cup walnuts or pecans, chopped (optional)

1. Preheat oven to 350°F.

2. In a mixing bowl, stir together the carrots, orange juice, vanilla, coconut oil, syrup, and pineapple until well blended.

3. In another bowl, stir together the flours, baking soda, cinnamon and salt.

4. Blend the dry ingredients into the carrot mixture, stirring until just mixed. Blend in the nuts, if desired.

5. Pour the batter into a nonstick 8-inch-square baking pan and bake for 45-60 minutes until a knife inserted in the center comes out clean. Remove from oven, let cool slightly, and remove from pan.

While I didn’t have the chance to capture an image of the finished cake – I can assure you it was a hit! Polished off to the very last piece within days. Enjoy!

It is that time of year again – where fresh berries are in season, ready to pick and finally an affordable food choice in local grocery stores on the East Coast.  Blueberries are a powerful source of antioxidants and vitamins, bursting with flavor and health benefits. After spending a weekend in Western Mass picking my own berries in the heart of blueberry-country, I thought it time to share what I learned about what these little fruits have to offer, delicious ways to enjoy them fresh, and how to preserve some for the year to come.

Pick-Your-Own Berries

While the cartons of in-season blueberries lining the shelves of supermarkets and NYC fruit stands are delicious, there is nothing quite like getting produce directly from the plant it grew on. While blueberry farms can thrive all over the United States, the largest exporter is Maine. East-coast harvesting season is optimal in the summer months, as blueberries begin to grow in May and get sweeter and more perfect through the summer and into September – making August a perfect month for stocking up on local (affordable) berries!

I’m not certain how much “risk” is involved in berry picking, but North Eastern farms operate on the honor method. Pick, weigh and pay for your berries yourself with the equipment provided. They are tasting the sweetest and in an abundant amount.

Healthy and Power-Packed

Blueberries have recently became a hot-topic on the health front, even being called a “super-food” by many nutritionists. So what do these berries actually have to offer? For one, they have more antioxidants than any other food. Antioxidants prevent aging, keep the skin toned, prevent cardiovascular disease and cancer, boost the immune system, quell inflammation and can improve cognitive brain function. Blueberries are also known to elevate the mood, preventing and easing depression. Despite their sweet flavor, blueberries actually have a low amount of sugar, making them a great low-calorie treat that won’t spike blood sugar. They really do hold up to the “super-food” title they’ve been given.

Enjoy ‘Em Now

A handful of blueberries is satisfying enough, but they can make so many other foods taste great and elevate their health benefits. Here are a couple of ways that I like to enjoy fresh blueberries:

• Over Fresh Whole Cream, Yogurt or Sorbet (for those avoiding dairy)
• Sprinkle on a Salad with Walnuts and Scallions
• Reduce with Balsamic Vinegar to glaze up a lean chicken or duck breast
• Add to a Smoothie (Blueberries, Banana, Almond Milk and 1 Tbsp of Ground Flax Seeds)
• Sprinkle on morning Oatmeal or Cereal
• Bake into breads or whole grain pancakes (like the recipe below)

Whole Grain Blueberry Pancakes

1/3 C Buckwheat Flour, 1/3 C Whole Wheat Flour, 1/3 C White Flour

1Tbsp Sugar

3 1/4 tsp Baking Powder

1 tsp Salt

1 Egg

3 Tbsp Olive Oil

1 1/4 C Unsweetened Almond Milk

1.5 C Fresh Blueberries

Mix together all the Dry Ingredients, then slowly add the milk, oil and egg. Fold in the Blueberries once combined. Spoon onto a griddle and enjoy with fresh maple syrup.

Enjoy ‘Em Later

Uncle Steve Stocks Up on Berries To Freeze

Although you can buy blueberries all year round (because they are always in-season somewhere in the world), they are by far the best and most affordable when in season locally. You can stock up and save the little fruits in the freezer to use year-round in smoothies and baking. Preserving blueberries in jam is another way to keep these wonder-foods in your diet all year long.

During the hot summer months, foods with a cooling nature will help to keep your system from over-heating and prevent dehydration. Two particularly wonderful foods for this are cucumbers and watermelon, which (despite their very different flavor palate) are actually from the same family of melon plant species. Both supply a refreshingly high water content to keep you hydrated throughout hot summer days, are low in calories, and also have a variety of important nutrients and health benefits. After the jump, learn about these two super foods and some delicious ways to give them a twist.

Xi Gua – Watermelon

Actually accepted as an herbal remedy in Chinese medicine, “Xi Gua” or Watermelon, is superb at draining water retention from the system, cooling off a “hot” digestive tract and can alleviate symptoms like fever, constipation, edema, acid reflux, or excessive thirst. This makes sense due to the large water content, but there is more to this melon than just hydration. A juicy watermelon is packed with antioxidants, Vitamin C, Vitamin A, electrolytes, and B Vitamins. The powerful antioxidants are responsible for reducing “free-radicals” in the body that lead to inflammatory conditions like osteoarthritis and chronic asthma (and, a myriad of other inflammatory responses). According to Chinese medicine, inflammation is equal to a “heat” pathogen,  so consuming a diet rich in foods that are cooling in nature will yield anti-inflammatory effects. While watermelon tastes absolutely delicious on its own chopped into wedges, there are plenty of ways to otherwise enjoy this fruit.

Sandia Smoothie

Sandia is the Spanish word for watermelon, and I call this recipe by that name because it was at a fruit stand in Costa Rica where I first had this drink. Fill a blender half full with chopped watermelon, add about a half a cup of water and a Tbsp each of lime juice and sugar. Blend well and either sift through a sieve before serving or enjoy a thicker version with the pulp (which is the way I like it). Makes for a refreshing afternoon treat.

Cucumber

Fairly neutral in flavor and low in calories, cucumbers have a surprisingly high nutrient content with loads of anit-inflammatory properties.  The skin of the cucumber contains dietary fiber, Vitamin C and several essential minerals such as Potassium and Magnesium. Cucumbers also contain Silica, which is found in our bodies connective tissue and can diminish as we age – causing brittle nails and hair, dry skin, and wrinkles. This is part of the reason cucumbers are so often used placed over the eyes to reduce puffiness, but the effects go way beyond the exterior and can replenish your system from the inside out when part of an anti-inflammatory diet. Enjoying cucumbers can go way beyond salads and sandwiches (which are great, too, by the way). Many Asian recipes will saute cucumbers with spices and garlic as a vegetable dish, or  they can be blended into a fresh vegetable juice for cool refreshment. Below are a couple of other ways you can try out this peculiar vegetable this summer:

Cucumber Water

Drop a few slices of cucumber in a pitcher or glass of cool water. The subtle flavor is a refreshing infusion of crisp cucumber that yields almost no additional calories than water, and won’t rob you of hydration like other sugary beverages.

Cucumber Watermelon Salad

A great way to pair the two together – a deliciously refreshing combo!

2 Cups Cubed Cucumber

2 Cups Cubed Watermelon

1 Tbsp Fresh Lime Juice

Pinch of coarse Sea Salt

Toss the ingredients together. Serve chilled and immediately after preparing.

Summer Salsa

1 Ripe Avocado, Cubed

1 Ripe Tomato, Cubed

1 Cucumber, Cubed

2 Tbsp Lemon Juice

Salt, Pepper, Garlic to Taste

Mix together and let stand in the fridge for an hour so the flavors meld. A great addition to chicken, salad or tortilla chips.

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