Tonics for Happiness, Health and Longevity

I have read much about using foods for health and longevity. Garlic, Ginger, Raw vinegar and I have been experimenting with different mixes. The first I made is a cough and throat tonic that is based on an organic and raw local honey. And 2 lemons are sliced and added to a jar. 2-3 good sized pieces of crystallized ginger is sliced and added to the jar and then it is all topped with the honey and sealed and put in the fridge for a few weeks. It is great and added to tea or taken by spoon.

Now I have just finished assembling the Super Tonic that is made of equal parts: garlic ginger onion horseradish chili peppers All chopped and placed in glass jar and topped with Braggs Raw Apple cider vinegar. It is set aside to age and after 2 weeks will be taken 1-3 times a day and the solids can be used in soups, stews or salad dressing. I am looking forward to my first taste as well as making my next batch.

Sprouted Lentil Tabbouleh- SuperPower Fuel

I love the taste of Tabbouleh / Tabouli / ??? and have tried it many ways and with varied recipes but wanted to crank up the nutritional impact by replacing the grain with less empty calories. A delicious legume would do that perfectly. Lentils are a delicious bean that fits the basic size/bite for tabbouleh and is a nutritional powerhouse especially when sprouted. After sprouting the lentils will provide 6-10 g protein, 20+% daily Vitamin C and 12-15% iron. The beans will also provide good fat and other nutritional basics. Lentils are of similar size and bite to most bulgur and couscous and much tastier. Adding the parsley, onion, garlic, tomato, mint , lemon juice and sea salt will make this tabbouleh a truly health food. Ingredients : 2 cups sprouted red lentils 1 bunch parsley, finely chopped(1 loose cup chopped) 2 medium red onions- diced(or 6 green onions or mix) 4 tomatoes, finely diced 1/2 to ¾ cup chopped mint sea salt- to taste Fresh ground black pepper 3 tbsp olive oil (optional) 2 lemons, juiced 1/2 tsp cinnamon 4-6 cloves garlic- chopped fine 1. SPROUTING LENTILS- soak 1-2 cups red lentils in clean water for 8-12 hours. Drain and let sprouts grow for 2-3 days(rinsing 2x day) When ¼ tails are out- put sprouts in the fridge until ready to use. 2. Combine Onions. Garlic, tomatoes, parsley, mint, cinnamon, Salt / pepper and lemon juice in a bowl. Toss and let sit for 10 minutes 3. Add lentils and toss and place in Fridge for 30 minutes or more until eating to allow flavors to blend. SERVING SUGGESTIONS: A] Serve as a salad or side dish B] Scoop into lettuce, cabbage or other “green” wrap to make a fun handheld food C] Scoop up with a toasted pita or other chip

Smoothies- Great for Summer Workouts and Recovery

I harvested a collection of tasty greens and made a great Green Smoothie to fuel up after a Hot, sweaty summer workout. Love the feeling of all that great vegetable energy entering my body and filling me up. 2 quarts of Dark green drink contain a couple hundred calories But are loaded with protein, Omega oils, vitamins and minerals. Unlike tablets or capsules the vitamins are all complete and loaded with the micronutrients /phytonutrients so popular in the health press. The greens are a collection or beet, collards,kale ,mustard and radish.

Orange as an Agent for health and weight loss

Need a late night snack- but are ignoring your traditional snacks. Too heavy before bed? too many empty calories/ maybe even boring.

eat an ORANGE or two.

80-90calories
Almost No fat
2 G protein
4-5 G fiber
100%+ Vitamin C
Vitamin A, Calcium and iron.

Grapefruit (1 Medium to Large) will give similar benefits with a mild anti-imflammatory impact

Salad for Breakfast !! ??

I have been an athlete all of my life and have always had a big appetite. Being active made it even bigger. For years my athletics rolled with the seasons- football/basketball and Track & Field or baseball. Now it is a year round focus on fitness/health and endurance sports. Running, walking and hiking are the focus of my athletic efforts and my food consumption has changed as well.
I am a vegetarian as the result of a long 2 year trial and experimentation process. In living this new way I have experimented with new foods and food combinations and had a lot of fun . I have also had good results physically in the areas of inflammation and pain. In reading and researching I was looking for creative meal options and breakfast was presenting itself as a challenge.
Then I had a thought and tried something, How about a salad?

Breakfast is said to be the most important meal of the day but so many people are not hungry out of bed but a salad is light but powerful. Easy to make , eat and digest. If assembled with proper salad ingredients it is also a powerhouse for energy the rest of the day.
Breakfast Salad 2 cups Spinach- washed
1 bell pepper – cut into bite sized strips
1 cup grape/ cherry tomatoes
½ cucumber - bite sized chunks
1 pear – bite sized chunks
¼ cup chopped almonds
This can be eaten as is or with a energizing dressing of lemon juice with high Omega flax oil and a little tahini for additional nutritional power.

Be creative and use a variety of Dark leafy greens, even a blend of greens. Other veggies and fruit can be used as well for a change and to keep the meal exciting. The addition of nuts or seeds adds a protein punch with additional good fats.

So quit scrambling and frying, put away the corn smacks and sugar coated puffed goodies and recharge for the day with a great breakfast.
Est. Amount per salad-
Calories - 392
Total fat- 19g
-Sat-1.6g
-PolyUn- 5.0 g
-MonoUn- 11.7g
Sodium- 64.9g
Potassium- 1429 mg
Total Carbs- 51.5g
-Fiber - 13.1g
-Sugar - 6.5g
Protein - 12.8 g
Vitamin A – 141.9%
Vitamin C - 235.9%
Vitamin B6 – 32.4%
Calcium- 19.2%

Green Energy- Power rom the Sun

Summer is a great time to eat raw foods and stay away from the hot oven.
Smoothies are great way to quickly, easily and deliciously get a lot of fresh greens and other goodies.
You need a reliable blender (I will be getting a Blendtec or Vitamix soon as my Oster is slowly dying) and a few bottles to store the drinks during the day.
The recipes are just 2 of my current favorites. The options are truly unlimited.

2 Quarts of Tossed Salad

1 head Green or Red Leaf Lettuce ( organic and rinsed)
1 medium cucumber –quartered lengthwise
2 medium tomatoes – quartered
1 medium orange, peeled, quartered
1 frozen banana (fresh OK)
1 Tbs walnut oil
2 Tbs Chia seeds
2 cups frozen berries
1-3 cups water

Put 1 cup of water in blender and start with lettuce and use cucumber to push as needed.
Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.


Green Energizer

6-10 kale leaves, organic and rinsed
2-3 celery stalks
1 medium cucumber
1 grapefruit, peeled and quartered
2 Medium Tomatoes- quartered
1 medium sweet onion
2 cups frozen berries
1 Tbs Flax seed oil
1-3 cups water

Put 1 cup of water in blender and start with kale , I leaf at time,use celery to push as needed. Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.

Summer Fuel- Fresh and Tasty

A key aspect to summer fun for active people is the opportunity to eat great fresh vegetables and fruits. Charlottesville is blessed with a great farmers market known as the City Market {http://www.charlottesvillecitymarket.com/}. This is open from April to Halloween on Saturdays and during the summer at Meade Park.
There are many markets around Virginia and many stores sell fresh local goodies.
What can we do with this local freshness?
Corn is starting to POP out now so here are 2 great corn recipes.

HAPPY SUMMER RAW CORN CHOWDER


2-3 cups fresh corn ( right off the cob) , 2-4 ears
1 avocado – diced
1 small chili pepper – chopped small
1 bunch fresh cilantro - chopped
~2 cups almond milk
2 Tbs Extra Virgin Olive Oil
pinch of sea salt
pinch of fresh ground black pepper


Combine all ingredients , (except for some cilantro, corn and avocado for garnish)
And place ¾ of the mixture in a blender and blend until smooth. Add to remaining mix and chill.
Serve with avocado, corn and cilantro as garnish.


Corn and Quinoa Chowder
3/4 cup red or white quinoa, rinsed and drained1 tsp. cumin seeds1 1/2 Tbs. olive oil2 1/2 cups fresh or frozen corn kernels1 large red potato, diced (about 1 cup)4 small shallots, chopped (about 1/4 cup)4 cups low-sodium vegetable broth2 cups plain soymilk1 large red bell pepper, diced3 Tbs. chopped cilantro, plus a few sprigs for garnishLime wedges, optional
Directions
1. A)Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
2.
3. B) Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.
4.
5. C) Add broth and soymilk, and bring to a boil. Stir in quinoa mixture.
6.
7. D) Reduce heat to medium-low, cover and simmer 10 minutes. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender.
8.
9. E) Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges, if desired

Green Smoothies - Power , Fuel and Fun to Drink

I have been making and drinking Green Smoothies for the last few months. I read Victoria Boutenko's book, Greens for Life and was interested in the information she had there and I looked some up (did a little research) and am amazed at the nutritional value in greens, veggies and fruits that we miss by chewing as humans and not chewing the cud as cows do.

I experimented with some blends and have enjoyed them all but haven't fully incorporated it into my life yet. I plan to get a better blender ( BlendTec or Vitamix) soon but have to wear out the Oster I have now. Might jump sooner to get a better tool.
I have seen a change in my body and digestion when I drink smoothies for several days. If I stay disciplined and eat properly the rest of the day I really see the benefits.

Anyone else drink smoothies or smoothies and juice?

Starting a cleanse and following with raw food

I am doing a short cleanse (next week)to start the year and will be following it up with a good portion of raw foods. I will include wheatgrass into the raw diet and in future cleanses.

Don't have the grass growing for this cleanse but hopefully will have some as I come out to start rebuilding myself from the inside out. Will have many other sprouted goodies for food, smoothies and salads.