HISTORY

Grapefruits have a very recent history, having been discovered in Barbados in the 18th century. Many botanists think the grapefruit was actually the result of a natural cross which occurred between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century.

The resulting fruit was given the name “grapefruit” in 1814 in Jamaica, because they hang in clusters just like grapes.

Grapefruit trees were planted in Florida in the early 19th century, although they did not become a viable commercial crop until later that century. Florida is still a major producer of grapefruits, as is California, Arizona and Texas, other countries that produce grapefruits commercially include Israel, South Africa and Brazil.

ABOUT

Grapefruit, whose botanical name means “fruit of paradise,” is a relative of the orange lemon and pomelo. Grapefruits are categorized as red, pink or white by their interior color. Low in calories, high in fiber and phytonutrients, grapefruit is a healthy dietary choice.

Grapefruits usually range in diameter from four to six inches, with some varieties featuring seeds while others are seedless. It is juicy, tart and tangy with an underlying sweetness.

You can get many benefits from grapefruit because it contains essential elements such as iron, calcium, potassium, manganese, magnesium, phosphorus, folic acid and B vitamins (thiamine, riboflavin and niacin).  

HEALTH BENEFITS

1. Grapefruit Helps in Losing Weight

Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for increasing your body’s metabolism. Try eating grapefruit or drinking grapefruit juice every day and you will notice how quickly you lose those extra pounds. 

Doctors have found that eating grapefruit lowers insulin, which means that instead of storing sugars and converting them to fat the body uses them as fuel. This leads to weight loss.  A study of overweight men and women found that eating just a half of a grapefruit per day could lead to as much as a 10 pound weight loss over the course of a few weeks.  Those results will not be typical for everyone, but they were enough to convince doctors that grapefruits not only give you the vitamins that your body needs they also can help you get rid of fat that your body doesn’t need. 

2. Prevents Arthritis and Works as an Antiseptic

Grapefruit contains salicylic acid that helps break down the body’s inorganic calcium, which builds up in the cartilage of joints and may lead to arthritis. If you have arthritis, try drinking grapefruit juice and you should notice a reduction in your arthritis symptoms. 

The salicylic acid in grapefruit also works as a powerful antiseptic. In addition, grapefruit seed extracts can be added to water to make an antiseptic spray for treating bacterial and fungal infections. 

3. Helps in Cancer Prevention

Lycopene is a carotenoid pigment that is responsible for the red color of grapefruit. It is a powerful agent against tumors and cancers as it acts as a scavenger of cancer-causing free radicals. Lycopene works best with vitamins A and C, which are also found in grapefruit. 

An antioxidant compound, called naringenin, is also found in grapefruit. Naringenin helps repair damaged DNA in prostate cancer cells. DNA repair contributes to cancer prevention as it impedes the reproduction of cancer cells. 

4. Helps Lower Cholesterol Levels

One of the biggest health benefits of eating grapefruits regularly is that grapefruits are effective in lowering your cholesterol.  Millions of people suffer from high cholesterol, which can be dangerous if left untreated.  Medications that are designed to manage your cholesterol levels work well for many people but doctors also recommend dietary changes for people who want to lower their cholesterol. One of the dietary changes that is often recommended for people with high cholesterol instead of medication is to start eating a grapefruit everyday.   

On average most studies concluded that eating grapefruits regularly can decrease cholesterol levels by 15 % and can decrease triglyceride levels up to 17%.  Triglycerides are usually considered to be “bad cholesterol” and are what cholesterol medication tries to reduce. Eating grapefruits can reduce your bad cholesterol naturally without expensive medications. 

5. Treats Common Ailments

Eating grapefruit or drinking its juice helps treat common cold and fever, dissolve gallstones, boost liver function and enhance immunity against infections. As grapefruit contains a dietary fiber called pectin, it thus promotes better digestion.  

OTHER HEALTH BENEFITS

Grapefruit has the ability to stifle the appetite. Some studies show that just the smell of grapefruit can reduce the feeling of hunger. Additionally, the high fiber content in grapefruit can help those eating it to feel fuller and can help prevent people from overeating while also providing great health benefits. Grapefruits are a common element of many weight loss plans. 

Several other great health benefits have been attributed to grapefruit. For example, consuming grapefruit juice before going to bed is said to promote healthy sleep and prevent insomnia. Additionally, the salicylic acid in grapefruit is sometimes used as an antiseptic for treating bacterial and fungal infections. Some say that eating grapefruit regularly also contributes to healthier and smoother skin, while others extract oil from grapefruit peels to be used for aromatherapy. 

HOW TO SELECT AND STORE

A good grapefruit doesn’t have to be perfect in color. Skin discoloration, scratches or scales may affect the appearance of a grapefruit, but they do not impact the taste or texture quality.

Signs of decay include an overly soft spot at the stem end of the fruit and areas that appear water-soaked.

The fruits should be heavy for their size. Those with thin skins normally have a higher concentration of juice. Those that have overly rough or wrinkled skin usually tend to be thick skinned and have less flesh and are not as juicy.

Grapefruits should be firm, yet slightly springy when gentle pressure is applied. While chilled grapefruits do not have an apparent fragrance, those kept at room temperature should have a subtly sweet aroma. Grapefruits can be purchased throughout the year, although the height of the season ranges from winter through early spring.

Grapefruits are juicier when they’re slightly warm rather than cool, so if you are planning on consuming them within a week of purchase store them at room temperature. If you will not be using them within this time period, store them in the refrigerator crisper where they will keep fresh for two to three weeks.

TIPS FOR PREPARING

Grapefruits like all other fruits should be rinsed under cool water before consuming since cutting into an unwashed fruit may transfer dirt or bacteria that may reside on the skin’s surface to the edible flesh.

Grapefruits are usually eaten fresh by slicing the fruit horizontally and scooping out sections of the halves with a spoon. To separate the flesh from the membrane you can either cut it with a sharp knife, a special curved-blade grapefruit knife, or a serrated grapefruit spoon. If there are seeds, you can remove them with your spoon before you eat the grapefruit.

Grapefruits can also be eaten in sections like oranges. You can peel them with your hands or with a knife.

Another way to serve grapefruit is to peel and slice them.

HOW TO ENJOY

• Add grapefruit sections to your fruit salad or green salad.
• Have a glass of grapefruit juice in the morning.
• Combine diced grapefruit with cilantro and chili peppers to make a unique salsa.
• To enjoy a salad with a tropical flair, combine chopped grapefruit pieces, cooked or broiled fish and avocadoes and serve on a bed of romaine lettuce.

INDIVIDUAL CONCERNS

Grapefruit has a negative reaction against many prescription drugs such as those used in treating depression, allergies, high blood pressure, seizures, impotence, heart palpitations, etc.

Certain pharmaceutical drugs, when combined with grapefruit become more potent. Compounds in grapefruit, including naringenin, slow the normal detoxification and metabolism processes in the intestines and liver, which hinders the body’s ability to breakdown and eliminate these drugs.

Keep in mind that some medications do advise against taking a dose with grapefruit juice. This tends to be particularly true for blood pressure medications. Check your medication labels carefully to see if you can take your medication with grapefruit juice, or ask a doctor if you have any questions about drug interactions with grapefruit.

HISTORY

Like kale, cauliflower and broccoli, collards are descendants of the wild cabbage, a plant thought to have been consumed as food for thousands of years and to have originated in Asia Minor. From there it spread into Europe, being introduced by groups of Celtic wanderers around 600 B.C. Collards have been cultivated since the times of the ancient Greek and Roman civilizations. Collards are an integral food in traditional southern American cuisine and are a staple in the Latin America cuisine.

ABOUT

Collard greens are a green, leafy vegetable that is a part of the “greens” family. There are several varieties, with collards being the most distinct due to their large, wide leaves. Collard greens have become a part of many Southern-influenced menus and are easy to cook at home.

HEALTH BENEFITS

Wonderfully nutritious collard leaves are very low in calories (provide only 30 cal per 100 g) and contain no cholesterol. However, these green leaves contain very good amount of soluble and insoluble dietary fiber that helps control LDL cholesterol levels and also; offers protection against hemorrhoids, constipation as well as colon cancer diseases.

Widely considered to be a healthful food, collards are rich in invaluable sources of phyto-nutrients with potent anti-cancer properties.

• Di-indolyl-methane found in collards has also found to be effective immune modulator, anti-bacterial and anti-viral properties by potentiating Interferon-gamma receptors and production.
• The leaves are also an excellent source of folates which are important in DNA synthesis and when given during peri-conception period can prevent neural tube defects in the baby.
• Fresh collard leaves are also rich in vitamin-C, which is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.
• Collard greens are also an excellent source of vitamin-A and flavonoid poly-phenolic anti-oxidants such as lutein, carotenes, zea-xanthin, crypto-xanthin etc. These compounds are scientifically found to have antioxidant properties. Vitamin A also required maintaining healthy mucus membranes and skin and is also essential for vision.  Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
• This leafy vegetable contains amazingly high levels of vitamin-K which has potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has beneficial effect in Alzheimer’s disease patients by limiting neuronal damage in their brain.
• Collards are rich in many vital B-complex groups of minerals such as niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.
• The leaves and stems are rich in minerals like iron, calcium, copper, manganese, selenium and zinc.

HOW TO SELECT AND STORE

Look for collard greens that have firm, un-wilted leaves that are vividly deep green in color with no signs of yellowing or browning. Leaves that are smaller in size will be renderer and have a milder flavor. They should be displayed in a chilled section in the refrigerator case to prevent them from wilting and becoming bitter.

Place collard greens in a plastic bag, removing as much of the air from the bag as possible and store in the refrigerator where they should keep fresh for about three to five days.

TIPS FOR PREPARING AND COOKING

Proper cleaning of collard greens is very important prior to their use. As the stems and leaves tend to collect soil and dirt, it is always advisable to clean them thoroughly.

Before cleaning collard greens; cut the roots and place the leaves in a bowl containing lukewarm water. Clean properly, by using your hands, until and unless all the sand from the leaves have dislodged. After you have done this you can soak them with a little backing soda to disinfect the leaves of anything that might have been on them.

Use only the leafy portion of the vegetable, the stems can be removed easily, by using a sharp knife.

THE HEALTHIEST WAY OF COOKING COLLARD GREENS

A great way to keep all the nutrients in, place the large leaves on a cutting board cut off the hard stems and then roll the leaves up as tight as you can. Cut the roll in small strips like you would coleslaw and place the finely cut up collards in a large frying pan with a minimum amount of water, just enough to get it started. You can also sauté onions and garlic in the frying pan with a little olive or coconut oil before placing the cut up leaves in the pan. Once the onions and garlic are sautéed, place the collards in the pan and cover it with the lid and cook for about 5 minutes. The collards will produce some liquid of their own. Do not overcook.

HOW TO ENJOY

• Serve lightly steamed fried collard as described above with black-eyed peas and brown rice for a Southern-inspired meal.
• Use lightly steamed, cooled, and chopped collard greens as a filling in your sushi vegetable rolls.
• Use whole lightly steamed collard leaves like a burrito wrap and fill them with your favorite filling.

CAUTION

Collard greens contain measurable amount of oxalates for those that are sensitive to oxalates.

HISTORY

Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head.  

It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.  

Cultivation of cabbage spread across northern Europe into Germany, Poland and Russia, where it became a very popular vegetable in local food cultures. The Italians are credited with developing the Savoy cabbage. Russia, Poland, China and Japan are a few of the leading producers of cabbage today.  

Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended exploration voyages to prevent scurvy. Early German settlers introduced cabbage and the traditional sauerkraut recipes were introduced into the United States. As a result of this affiliation, German soldiers, and people of German descent were often referred to as “krauts.”  

ABOUT

Cabbage is a leafy vegetable of the Brassica family, round or oval in shape, consisting of soft light green or whitish inner leaves covered with harder and dark green outer leaves. It is widely used throughout the world, eaten cooked or raw as salad and is a very popular vegetable. 

NUTRITIONAL PROFILE

Cabbage is an excellent source of vitamin K and vitamin C. It is also a very good source of fiber, manganese, and folate. Cabbage is also a good source of molybdenum, vitamin B6, potassium, thiamin (vitamin B1), and calcium. 

HEALTH BENEFITS OF CABBAGE

The health benefits of cabbage include treatment of constipation, stomach ulcers, headache, excess weight, skin disorders, eczema, jaundice, scurvy, rheumatism, arthritis, gout, eye disorders, heart diseases, ageing, and Alzheimer’s disease. 

OTHER BENEFITS OF CABBAGE

Cabbage, being rich in iodine, helps in proper functioning of the brain and the nervous system, apart from keeping the endocrinal glands in proper condition. Thus, it is good for brain and treatment of neurotic disorders such as Alzheimer’s disease. The various other nutrients present in cabbage such as vitamin-E which keeps the skin, eye and hair healthy, calcium, magnesium, potassium, etc., are very useful for overall health. The cabbage can also be used for treatment of varicose veins, leg ulcers, peptic and duodenal ulcers etc. 

HOW TO SELECT AND STORE

Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises, and blemishes. Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well.  

There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content. 

Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week.  

If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days.  

TIPS FOR PREPARING AND COOKING

Even though the inside of cabbage is usually clean since the outer leaves protect it, you still may want to clean it. Remove the thick fibrous outer leaves and cut the cabbage into pieces and then wash under running water.  

If you notice any signs of worms or insects, which sometimes appears in cabbage, soak the head in water with a table spoon of baking soda for 15-20 minutes. To preserve its vitamin C content, cut and wash the cabbage right before cooking or eating it. Since phytonutrients in the cabbage react with carbon steel and turn the leaves black, use a stainless steel knife to cut.  

To cut cabbage into smaller pieces, first quarter it and remove the core. Cabbage can be cut into slices of varying thickness, grated by hand or shredded in a food processor.  

It is important to remember that we can allow the myrosinase enzymes in cabbage to do their natural work by slicing, shredding, or chopping raw cabbage and letting it sit for 5-10 minutes before cooking. Once the cells in cabbage have been broken apart through slicing, shredding, or chopping, the myrosinase enzymes in those cells can become active in converting the glucosinolates in cabbage into isothiocyanates (ITCs) which is beneficial for our health.  

HOW TO ENJOY

• Thoroughly cleaned cabbage can be eaten raw, in fact, is very tasty and nutritious.
• Sliced or grated raw leaves are added to vegetable salad preparations.
• Fresh or pickled cabbage leaves are used as rolls, in filling, which is usually based on minced meat or vegetables in many parts of Central Europe, Balkans, and Asia-minor regions.
• Combine shredded red and green cabbage with fresh lemon juice, olive oil, and seasonings such as turmeric, cumin, coriander, and black pepper to make coleslaw with an Indian twist.
• Use it in a vegetarian stir-fry with onion, garlic, bell peppers and green chilies and mix it with steamed rice.
• It makes a great soup with various ingredients that you enjoy. 

NOTE

Cabbage may contain “goitrogens,” certain plant-derived compounds, especially found in cruciferous vegetables like cauliflower, broccoli, etc.  

INGREDIENTS 

Crust

1 cup coconut flakes
1 cup dates
½ cup hazelnuts
½ cup almonds, soaked for 8 hours and dried
¼ cup chia seeds, soaked in ⅓ cup water for 15 – 20 minutes
⅛ teaspoon almond extract 

Filling

5 peaches, chopped into small pieces
3 peaches, pureed
2 tablespoons 100% Organic Raw Coconut Butter
½ cup dates
½ – ¾ inch piece ginger
½ – ¾ cup oat flakes
¼ cup ground flaxseed
⅛ cup lime juice or lemon juice 

Topping

2 peaches, chopped into small pieces
1 peach cut into thin slices
½ – ¾ cup coconut flakes

Directions for:

Crust

• Combine CRUST ingredients in food processor
• Process until it holds together as a dough. Add extra coconut or additional hazel nut or almonds if      mixture is too sticky.
• Press Crust ingredients into a 10 inch pie pan
• Sprinkle additional shredded coconut over crust 

Filling

• First puree 3 peaches in the blender
• Then add shopped peaches and the remaining ingredients and bled well
• Pour filling mixture into shell. 

Topping

• Decorate with chopped and  sliced peaches and coconut flakes 

 

NOTE

You can use apricots instead of peaches if you like for a different taste.

 

SOURCE: The basic recipe idea was taken from Dr. Ritamarie site with many additional modifications.

HISTORY 

Black beans were first domesticated thousands of years ago in Peru, and quickly became a staple of the South American diet. They first came to Europe when explorers came home with them in the 1500s. 

ABOUT 

They are very high in fiber, folate, protein, and antioxidants, along with numerous other vitamins and minerals. Black beans make a complete protein when paired with brown rice, which is often why they are so commonly included in a vegetarian diet.  

HEALTH BENEFITS 

Blood Sugar Regulation – With a low glycemic index, beans contain a beautiful blend of complex carbohydrates and protein. Because of this, beans are digested slowly, which helps keep blood glucose stable, and may curtail fatigue and irritability. 

Cancer Prevention – Considering that black beans contain at least 8 different flavonoids with enormous antioxidant potential, and their high content of phytochemicals, it’s hardly surprising that studies have connected black bean consumption with reduced risk of certain cancers. Recent studies have suggested considerable effectiveness against colon adenoma, a non-cancerous tumor that can progress into colon cancer. 

Cardiovascular Health – Black beans are abundant in soluble fiber, which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. Lowered risks of coronary heart disease and heart attack have both been associated with increased consumption of soluble fiber, particularly from legumes. 

Black beans also contain a wide variety of both antioxidant and anti-inflammatory properties, which combat cardiovascular disease. Antioxidant and anti-inflammatory protection is particularly important for the cardiovascular system. When blood vessels are exposed to excessive oxidative stress or inflammation, risk for disease development is considerably higher. The prevention of oxidative stress and inflammation lowers risk of acquiring most cardiovascular diseases. They are also high in folate and magnesium, both nutrients highly associated with preservation of cardiovascular health, and the antioxidant minerals zinc and manganese.

Digestive Tract Benefits – The high quantity of both protein and fiber in black beans help to move food through the stomach to the large intestine at a healthier pace. This keeps any one part of the digestive tract from having to work too hard and supports the ideal balance of chemicals and populations of microorganisms required for a healthy digestive system.

Low In Fat – Most beans are about 2 to 3 percent fat, and contain no cholesterol, unless they’re processed or prepared with other ingredients, such as lard. (Check labels to see what else may be in the package or can.) 

Nervous System Health – Folate, or vitamin B6, is particularly abundant in black beans. The nervous system relies on folate to produce the amino acids it needs to function. For pregnant women a deficiency in folate can cause the improper development of the fetus’s brain and spinal cord. The high iron content of black beans is also particularly beneficial to pregnant women.

Other benefits – They are convenient. Canned, frozen or dry, beans are a breeze to purchase, prepare, and store. Beans are also the least expensive source of protein.

Protein – The Dietary Guidelines for Americans say we should be eating more plant proteins. About 1/2 cup of beans provides 7 grams of protein, the same amount as in 1 ounce of chicken, meat or fish. Vegetarians, vegans and individuals who seldom eat meat, poultry, or fish could count on beans as an alternative choice. 

Rich in Molybdenum -Black beans are an extremely rich source of the trace mineral molybdenum. Molybdenum serves the useful purpose of breaking down and detoxifying sulfites found in foods like salads and wines. Many people are sensitive to sulfites, and may they cause rapid heartbeat, headache or disorientation when consumed. Studies also suggest that molybdenum deficiencies can result in impotence in older men.

Weight loss – Because beans are metabolized more slowly than other complex carbohydrates, they may aid in weight loss by keeping us feeling full without being excessively high in calories.

HOW TO SELECT AND STORE

Both dried and canned black beans are available throughout the year. Dried beans are generally available in prepackaged containers as well as in bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the black beans are covered and that the store has a good product turnover to ensure the beans’ maximal freshness. Whether purchasing black beans in bulk or in packaged containers, make sure that there is no evidence of moisture or insect damage and that they are whole and not cracked.

Canned black beans can be found in most markets. Unlike canned vegetables, which have lost much of their nutritional value, there is little difference in the nutritional value of canned black beans and those you cook yourself. Canning lowers vegetables’ nutritional value since they are best lightly cooked for a short period of time, while their canning process requires a long cooking time at high temperatures. On the other hand, beans require a long time to cook whether they are canned or you cook them yourself. Therefore, if enjoying canned beans is more convenient for you, by all means go ahead and enjoy them. We would suggest looking for those that do not contain extra salt or additives. (One concern about canned foods is the potential for cans to be lined with a resin-based material that includes bisphenol-A (BPA).

Store dried black beans in an airtight container in a cool, dry and dark place where they will keep up to 12 months. If you purchase black beans at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked black beans will keep fresh in the refrigerator for about three days if placed in a covered container.

TIPS FOR PREPARING AND COOKING

Check out this link for complete details on how to prepare and cook beans. And remember regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.

If you are running short on time, you can always use canned beans in your recipes. If the black beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like black bean salad.

HOW TO ENJOY

• Black bean soup or chili is certain to warm you up on cold winter days or anytime of the year you want to enjoy its nurturing essence.
• Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious meal.
• For a simple yet delicious lunch or dinner entrée, serve a Latin American meal of black beans and rice.
• Include black beans with your other favorite toppings next time you make a stuffed baked potato.
• Make a layered dip in a serving bowl, by adding a layer of black beans, guacamole, chopped tomatoes, diced onions and cilantro.
• Next time you make burritos, use black beans in place of refried pinto beans.

INDIVIDUAL CONCERNS

Black beans contain purines. Purines are naturally occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called “gout” and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. Yet, recent research has suggested that purines from meat and fish increase risk of gout, while purines from plant foods fail to do that.

HOW TO START

Most beans require soaking, because it helps your body to digest them easier, and it also cuts the cooking time dramatically. Beans that DO NOT require soaking include Adzuki, Black Soybeans, and Black-Eyed Peas, however soaking them for as little as an hour and then rinsing them will speed up their cooking process and will eliminate some of the stomach discomforts associated with beans. 

Measure 1 cup dry beans 

Lay them out on a dry flat surface and look for rocks, stones and dried, withered and discolored beans, which should be discarded. If you find that you’re picking out MOST of your beans during this process, then chances are your batch is old. 

Measure triple the amount of water as beans, in this case 3 cups, or more if desired and cover them to soak. 

Beans should be soaked overnight or for at least 6-8 hours. You can change the water once or twice if you like and replace it with the same amount of water for the remaining period of time. 

Once the beans finished soaking, drain and rinse the soaked beans several times.  

Now you are ready to start cooking the them.

Use 3 cups of water for every 1 cup of beans.

Add seasonings to a heavy saucepan with a lid or a crook pot.

PLEASE NOTE that you should not add salt or any acidic foods such as vinegar or tomatoes because they will halt the bean cooking process, so they may never soften no matter how long you cook them. This includes veggie broth which contains sodium.

Bring to a boil, reduce the heat and simmer, covered, until tender. Add water as needed so that the beans are always covered with liquid as they cook. Beans are done to perfection when you can easily smash one between your tongue and the roof of your mouth. Drain and add salt and tomatoes at this time for additional taste.

ABOUT

Spirulina is a tiny blue-green algae in the shape of a perfect spiral coil. Biologically speaking, it is one of the oldest inhabitants of the planet.

Spirulina grows naturally in mineral-rich alkaline lakes which can be found on every continent, often near volcanoes. The largest concentrations of spirulina today can be found at Lake Texcoco in Mexico, around Lake Chad in Central Africa and along the Great Rift Valley in east Africa. Since its re-discovery in the 1960s, spirulina has been exhaustively and extensively tested by scientists around the world, and is found to be the most powerful and well-balanced source of nutrition available on the planet.

HEALTHY DIETING WITH SPIRULINA

It is probably the best source of vegan protein as about 60% of spirulina’s dry weight is protein, which is essential for growth and cell regeneration. It is a good replacement for fatty and cholesterol-rich meat and dairy products. Every 10 grams of spirulina can supply up to 70% of the minimum daily requirements for iron, and about three to four times of minimum daily requirements for vitamins A (in the form of beta carotene), B complex, D, and K. It does not contain vitamin C, but it helps maintain this vitamin’s potency.

Spirulina provides minerals such as calcium, iron, phosphorus, iodine, magnesium, zinc, selenium, copper, chromium, and potassium. It is enriched with important phytonutrients such as gamma-linolenic acid (GLA), chlorophyll, c-phycocyanin and other carotenoids including the powerful antioxidant zeaxanthin.

With its high digestibility, spirulina has been proven to fight malnutrition in impoverished communities by helping the body absorb nutrients when it has lost its ability to absorb normal forms of food.

Another health benefit of spirulina is that it stimulates beneficial flora like lactobacillus and bifido-bacteria in your digestive tract to promote healthy digestion and proper bowel function. It acts as a natural cleanser by eliminating mercury and other deadly toxins commonly ingested by the body.

Spirulina also increases stamina and immunity levels in athletes and its high protein content helps build muscle mass. At the same time, it can curb hunger that may develop during the most demanding training routines. Thus, it indirectly acts as an effective way to maintain an athlete’s ideal body weight.

HEALTH BENEFITS

• Alkalizing – As with all green foods, it is a powerful alkalizing food to counter balance an acidic body pH. The human body and immune system thrives in an overall alkaline environment.
• Antioxidants - Organic spirulina imparts a large array of antioxidants such as beta-carotene, vitamin E, chlorophyll, zeaxanthin, superoxide dismutase (SOD), and phycocyanin, which help keep our cells free from damage due to the presence of free radicals, to keep you young and healthy; these antioxidants are also known to help in fighting cancer.
• Contains beta carotene in a form that is even more potent than what is found in carrots.
• Contains lutein, which is really important for the eyes.
• Contains hytonutrients such as polysaccharides, sulfolipids and calcium spirulan which are rather unusual but offer lots of health benefits.
• Contains plenty of vitamin A, E, B complex. Spirulina is the highest known source of vitamin B12. It has approximately 3 mcg for every gram. Vitamin B12 is essential for the metabolism of every cell of the body, the production of red blood cells and the development of healthy nerve tissue.
• Helps digestion and it also diffuses the appetite so that you don’t feel that hungry.
• Helps in detoxifying our bodies, especially where heavy metals like mercury and dioxin are in excess.
• Helps in making people feel energetic because it balances the immune system and helps your body heal and absorb necessary nutrients.
• Improved mental functioning.
• Its rich content of GLA or Gamma Linolenic Acid helps in keeping the heart healthy; people have also found it to be useful in controlling weight and PMS problems.
• It is a blood builder – due to presence of iron, chlorophyll, and phycocyanin.
• It offers support for healing hypoglycemia, diabetes, chronic fatigue, anemia, ulcers, and boosting the immune system

HOW TO CONSUME

By adding spirulina powder into your current diet, such as in smoothies, desserts, soups, and salads, you have a wonderful opportunity to regenerate your body and mind and experience the powerful health benefits of spirulina.

A WORD OF CAUTION

Spirulina is easy to obtain although we must be careful to buy pure forms. It is available in tablets or powder form.

NOTE:

Here is a great source for purchasing Organic Spirulina tablets or in powder form.

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Just copy and paste the link below to your browser:

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HISTORY

Noni, Morinda citrifolia, has been used extensively in folk medicine by Polynesians for over 2,000 years. Noni is a traditional food and medicine in many tropical areas including the Pacific Islands, Southeast Asia, India, and the Philippines. Ancient Hawaiians used Noni fruit for both internal and topical applications.

FACTS

People all over the world have started acknowledging the benefits of the Noni fruit and researchers are giving it the status of super-food. The Noni fruit has a strong smell and taste and is not palatable at first, so it takes a bit of getting used to. However, regardless of its taste, the Noni is one of the most wonderful gifts of nature as it is power packed with nutrients that can fight numerous diseases and has loads of other benefits as well.

Not only is Noni juice an energizing superfood bursting with 17 amino acids, Vitamins A, C, E, B1, B2, B6, B12- it is an immune boosting tonic perfect to keep colds and flu away this winter!

This amazing juice is also rich in iron, zinc, copper, calcium, magnesium and potassium making it an easy way to get all of your essential daily nutrients.

HEALTH BENEFITS

Noni is still used by the local population in Hawaii for diabetes, high blood pressure, heart health maintenance, abnormal growths, and other chronic disorders, though no controlled human clinical studies exist to support these uses. However, based on clinical practice and numerous animal studies, it is widely believed that the polysaccharide-rich substances found in Noni fruit juice attack abnormal cells and abnormal growths by stimulating body’s immune system. In animal cancer studies, Noni juice treatments reduced the formation of abnormal cells in the heart, lungs, liver, and kidney and prolonged the life span of mice by more than 75%.

Adaptogen: An adaptogen is a substance that has a global balancing effect on all body systems. There are only 12 known adaptogens; of these 12, Noni Juice is said to be the “premiere” adaptogen.

Aging and pollution: – Phytonutrients is a natural chemicals found in Noni juice that provide nourishment to cells, tissues, and organs, fight free radicals, ward off disease, and may even reverse the effects of aging and pollution.

Alkalinity:  Tissues degrade and disease thrives in an acidic environment. Noni Juice promotes an alkaline body chemistry, the optimal state for good health.

Analgesic, Anti-Inflammatory, and Selective Cox II Inhibitor: Unlike typical pain relievers and anti-inflammatories, Noni Juice decreases pain and inflammation while protecting stomach, kidney, and liver cells. It contains anthraquinones, scopoletin, and terpenes, among others all work together to fight diseases.

Antidepressant/sedative: – Noni stimulates seratonin and melatonin, two very important hormones. Seratonin affects mood, emotions, and sleep; imbalance in levels of serotonin may contribute to depression. Melatonin regulates the Circadian rhythm, which helps you sleep; keeping this regular will help you get a good night’s rest, also improving your mood.

Anti-histamine, anti-fungal, and anti-bacterial: -  Scopoletin is a little-known, but hard-working chemical component of Noni juice with many wonderful health benefits. It is anti-inflammatory, anti-histamine, anti-fungal, and anti-bacterial. It regulates serotonin, the body’s “feel-good” hormone, which helps to ward off feelings of anxiety and depression, and may be why people who drink Noni juice often experience a sense of well-being.

Anti-Oxidant: Other anti-oxidants, such as green tea, pycnogenol, and vitamin C, among others, are important in neutralizing “free radicals”, or particles that cause DNA damage that can lead to cancer. Noni Juice has recently been found to be the most effective of all known anti-oxidants.

Antiseptic: – Anthraquinones (Damnacanthol) is an important antiseptic and anti-bacterial plant chemicals found in Noni juice. They have been shown in laboratory tests to kill pre-cancer cells, Lewis Lung carcinoma, and prevent DNA damage. It stimulates the immune response to cancer by activating the body’s T-cells, or “Cancer Killers.” T-cells are extremely important for people suffering from cancer, AIDS, or other diseases which compromise the body’s immune systems.

Anti-tumor/anti-cancer: – Noni stimulates the production of nitric oxide. Nitric oxide is an extremely useful substance, one that is at the base of many of Noni’s benefits. In this case, it reduces tumor growth and helps your body fight against the cancerous replication of cells. It also contains an immuno-modulatory polysaccharide rich substance known as Noni-ppt that further fights cancer.

Cholesterol: – Noni prevents the absorption of LDL cholesterol, thus reducing plaque in arteries, keeping you healthy and alive longer. It is a vasodilator and lowers blood pressure.

Hypertension: – Noni is high in phytonutrients, selenium, and vitamin C, which fights free radical damage on blood vessel walls; it is alkaline, which keeps bodily fluids from becoming too acidic, therefore hurting free radicals. It also has proxeronine, which is needed for the body to produce xeronine.

Immune system booster: – Noni activates macrophages and strengthens the immune system, which then produces more lymphocytes. It also contains antibacterial agents that fight infectious bacteria, including Staphylococcus aureus and Escherichia coli.

Immune System: – Noni has polysaccharides, which is an important compound that stimulates and modulates the immune system and its response to cancer. Profoundly influences anti-cancer activity on the molecular level.

Immuno-modulator: Noni Juice intelligently supports the immune system, not just by boosting it, but by regulating it to suppress the allergic and auto-allergic responses.

Irritable Bowel Syndrome/constipation: – Noni is high in soluble fiber, which helps ease the strain on your intestines and softens stool. Also has necessary vitamins and minerals to keep your intestines healthy.

Low Glycemic Index: A 3:1 ratio of carbohydrates to fiber in Noni Juice helps balance blood sugar levels.

Memory: – Noni, as mentioned before, prevents absorption of cholesterol by way of its large amount of phytosterols. This directly helps your brain stay healthier, and plaque does not build up in arteries feeding the brain, keeping it properly oxygenated.

Moisturizer: Noni Juice helps tissues retain moisture and is therefore a humectant.

Removes body toxins: – Noni contains Terpene which rejuvenates cells and rids the body of toxins.

Skincare/hair: – Noni’s properties are useful on skin and scalp conditions, such as eczema and ringworm; also rubbed on scalp for lustrous hair; and will keep your skin young. Just rub some juice on affected skin/scalp, leave on for 15 minutes, rinse off. Ingestion of juice may help your nails to grow stronger. Selenium: An important anti-oxidant and trace element found in Noni juice that preserves the skin’s elasticity, thus slowing the aging process.

Stress: Xeronine helps coordinate the cells to work harmonious, lowering stress and in turn, blood pressure. Also has the amino acid, tryptophan. When tryptophan enters the blood stream and goes to cells, it helps produce other substances that are important, such as even more seratonin, which is great for lowering blood pressure by way of its relaxing effect.

HOW TO CONSUME

Noni can be consumed fresh although Noni juice has gained popularity recently. Noni powders can also be mixed with juices and smoothies. Noni leaves are also consumed in the form of tea.

NOTE:

Here is a great source for purchasing Tahitian Organic Noni Juice.

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INGREDIENTS

Fire Cider is a traditional cold remedy with deep roots in folk medicine. The tasty combination of vinegar infused with powerful immune-boosting, anti-inflammatory, anti-bacterial, anti-viral, decongestant, and spicy circulatory movers makes this recipe especially pleasant and easy to incorporate into your daily diet to help boost the immune system, stimulate digestion, and get you nice and warmed up on cold days.

Because this is a folk preparation, the ingredients can change from year to year depending on when you make it and what’s growing around you. The standard base ingredients are apple cider vinegar, garlic, onion, ginger, horseradish, and hot peppers, but there are plenty of other herbs that can be thrown in for added kick.

Fire Cider can be taken straight by the spoonful, added to organic veggie juice, splashed in fried rice, or drizzled on a salad with good olive oil. You can also save the strained pulp and mix it with shredded veggies like carrots, cabbage, broccoli, and fresh herbs to make delicious and aromatic stir-fries and spring rolls! It is a great idea to take 1 tbsp each morning to help warm up and rev the immune system, or to take 3 tbsp at the first sign of a cold.

1/2 cup fresh grated organic ginger root

1/2 cup fresh grated organic horseradish root

1 medium organic onion, chopped

10 cloves of organic garlic, crushed or chopped

2 organic jalapeño peppers, chopped

Zest and juice from 1 organic lemon

Several sprigs of fresh organic rosemary or 2 tbsp of dried rosemary leaves

1 tbsp organic turmeric powder

Organic apple cider vinegar

Raw local honey to taste.

DIRECTIONS

Prepare all of your cold-fighting roots, fruits, and herbs and place them in a quart sized jar. If you’ve never grated fresh horseradish, be prepared for a powerful sinus opening experience! Use a piece of natural parchment paper or wax paper under the lid to keep the vinegar from touching the metal. Shake well! Store in a dark, cool place for one month and remember to shake daily.

After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid goodness as you can from the pulp while straining. Next, comes the honey! Add 1/4 cup of honey and stir until incorporated. Taste your cider and add another 1/4 cup of honey if needed, until you reach the desired sweetness.

INGREDIENT VARIATIONS

These herbs and spices would make a wonderful addition to your Fire Cider creations: Thyme, Cayenne, Rosehips, Ginseng, Orange, Grapefruit,  Parsley, Burdock, Oregano, Peppercorns

SOURCE:

This article is compliments of Mountain Rose Herbs and is filled with links to their site, where you can buy these wonderful organic herbs.

THANK YOU MOUNTAIN ROSE HERBS FOR THIS GREAT RECIPE

ABOUT

Maca (Lepidium meyenii) is a tuberous perennial plant that grows high in the Andean Mountains at altitudes of between 11,000 and 14,000 feet where the land is barren and weather conditions are extreme. It looks like a potato, but it is shaped like a large radish. Its roots are the parts that are dried and stored and made into powder, which is how we buy it today.

The Maca root has been traditionally consumed by the people of the Andes for hundreds of years and in recent times; scientists are recognizing it for its immense nutritional value. All over the world, people are waking up to the enormous health benefits it offers, making it a highly prized super-food.

Maca has a rich malty flavor that combines well with cacao, another popular superfood. It is typically sold in a dried powder and is available at most health food stores. Maca is a complete protein providing all of the essential amino acids (the ones the body can’t produce on its own). It contains an abundance of calcium, iron, magnesium, sodium, sulfur, potassium and phosphorous. Maca also contains an assortment of vitamins including C, E, B1 (thiamine) and B2 (riboflavin).

Maca is well known for its ability to regulate hormones. It does not contain hormones itself but encourages the body to produce or decrease its own hormones by nourishing the master glands of the body (hypothalamus and pituitary). Through its adaptogenic qualities Maca is able to increase the production of a hormone the body is low in. Maca can have the opposite effect if the body is high in a certain hormone.

HEALTH BENEFITS

• Acts as an antioxidant and is anticarcinogenic
• Can improve fertility in humans and animals
• Can increase energy and endurance
• Good for teeth and bones
• Has a beneficial action on the circulatory system, accelerates wound healing and reduces anemia
• Has anti fungal properties
• Has the ability to enhance the immune system.
• Helps alleviate depression and anxiety.
• It is an alternative to anabolic steroids and helps build muscle
• May help reduce the number and severity of migraine headaches by helping balance estrogen and progesterone levels in the body.
• Helps he endocrine system function properly, thereby eliminating hormonal imbalances
• Improves memory, learning and mental health
• Increases stamina
• Is also known to be effective in fighting stomach cancer and tuberculosis
• Known to help women deal with menopausal symptoms such as hot flashes and mood swings
• Lowers anemia and alleviates menstrual discomfort and cramps
• Rich source of fatty acids and sterols
• Works wonders at reducing the symptoms of altitude sickness

Maca is a nutritionally loaded superfood that provides many health benefits when regularly incorporated into the diet. Give Maca a try and see the results for yourself!

HOW TO ENJOY

In Peru Maca is consumed in different ways: raw, baked or dried. Peruvians make cookies, tarts, hot porridge, chips and beverages with Maca.

In Europe and North America Maca is mainly sold in dried powder form, which keeps safely and successfully for a number of years.

Maca powder can be used in smoothies, teas, nut milks, coffee, cocoa or almost any food or drink you can imagine, Maca has an unusual relationship with cacao and a option is to mix Maca powder with chocolate based desserts and drinks. In addition, Maca can be added to homemade jams, soups, desserts and fresh juices. Make sure you buy raw organic Maca powder.

A WORD OF CAUTION

Never consume more Maca than you should because it can cause adverse reactions in your body. Hyperactivity, insomnia, diarrhea and dehydration are some of the side effects that can occur as a result of over dosage of Maca.

Where can you buy Raw Organic Maca Powder ?

Here is a great source.

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