Recipes!

Here are the 2 soup recipes from Nancy Smith.

Red Lentil Soup 3 tablespoons olive oil 1 large onion, chopped 2 garlic cloves, minced 1 tablespoon tomato paste 1 teaspoon ground cumin 1/4 teaspoon kosher salt, more to taste 1/4 teaspoon ground black pepper Pinch of ground chili powder or cayenne, more to taste 1 quart chicken/vegetable broth 1 cup red lentils 1 large carrot, peeled and diced

Preparation: 1. In large pot, heat oil -add onion, garlic and sauté until golden, about 4 minutes. 2. Stir in tomato paste, cumin, salt, black pepper and chili powder or cayenne, and sauté for 2 minutes. 3.  Add broth, 2 cups water, lentils and carrot.  Bring to simmer, then partially cover pot and turn heat to medium-low. Simmer until lentils are soft, about 30 minutes.  Taste and add salt if necessary. 4.  Using an immersion or regular blender, puree half the soup then add it back to pot. 5.  Thicken with cornstarch if you like a thicker soup.

Lentil Soup 2 tablespoons olive oil 1 cup finely chopped onion 1/2 cup finely chopped carrot 1/2 cup finely chopped celery 2 teaspoons kosher salt 1 pound lentils, picked and rinsed 1 cup peeled and chopped tomatoes 2 quarts chicken or vegetable broth 1/2 teaspoon freshly ground coriander 1/2 teaspoon freshly ground toasted cumin 1/2 teaspoon freshly ground grains of paradise

Preparation: 1.  Place oil in large 6 quart pan over medium heat. 2.  Add onion, carrot, celery and salt and cook until onions are translucent, about 6-7 minutes. 3.  Add lentils, tomatoes, broth, coriander, cumin and grains of paradise and stir to combine. 4.  Increase heat to high and bring just to a boil. Reduce the heat to low, cover and cook at a low simmer until the lentils are tender, about 35-40 minutes. 5.  Using a stick blender, puree to your preferred consistency. 6.  If you don't have grains of paradise, use some cardamom.

 Popped Pumpkin Seeds brought by Angela Gonzales

Sesame seed oil for high heat

3 cups pumpkin seeds

1 red onion, chopped fine

1 clove garlic

Salt and pepper

Heat oil in a low wide pan with glass lid on.  When oil is hot toss in pumpkin seeds and replace lid.

Let seeds pop.

Add onion salt and pepper.

Stir.

When seeds turn golden yellow squeeze in garlic.

Serve.

Blueberry Cream Flax Muffins

Ingredients:

2 cups flour                           1 T flax seed                                                ½ cup vegetable oil

1 cup sugar                            1 cup fresh blueberries                                 !/2 t. vanilla extract

½ t. baking powder                 ¼ cup sour cream

½ t. baking soda                     1/3 c. milk

½ t. salt                                  2 eggs

Directions:

1.       Preheat oven to 400 degrees F. grease 12 paper or foil muffin cups and insert them in a muffin pan.

2.       In a large bowl, mix together all the dry ingredients.  Add blueberries last and gently stir.

3.       Combine wet ingredients in a separate bowl, whisk and carefully mix the wet ingredients into the dry ingredients. Stir the batter just until it’s evenly moistened.

4.       Fill muffin cups until they are about ¾ full and bake for 20-22 minutes. Serve warm!

  Flax and Chia Healthy Snack
     2 cups oats                        1 cup peanut butter
      1 cup ground flax seed    1/2 cup honey
      2 T. chia seeds                   2 tsp vanilla
       1 cup chocolate chips
    Mix together and roll in balls or put in a 9 x 13 pan and flatten.
    Keep in the refrigerator or can freeze.

    Flaxseed Spread (from Dr. Nedley's text)

   1/4 c ground flaxseed
        1/4 c finely chopped walnuts
        1 T. date sugar
        1/8 t. salt
   Mix and serve with apples or over toast--whatever way you find it tasty.

Fila's Scientifically Designed Yummy Fruit Smoothie

Whether a health food nut or a junk food junkie, you're gonna love this smoothie!

The following smoothie is based on scientific research for the prevention of stroke, heart attacks, cancer, and has been found to help depression/anxiety and thyroid function. A number of people in my classes have felt better upon drinking this smoothie regularly. The research behind the development of this smoothie relied on information from (1) The largest study in the world on the prevention of cancer sponsored by the World Health Organization; (2) The largest study in the world on the prevention of stroke and heart attacks; (3) Other scientific research.

Smoothie Recipe:

1 Cup Soy, Rice or Non-fat Milk
6 Ice Cubes
2 Tblspns. Welch's 100% unsweetened grape juice concentrate *
2 Tblspns. Mixed nuts (equal amounts of almonds, hazelnuts, walnuts, sunflower seeds, pumpkin, and flax seeds) (or you can eat these on the side with your smoothie)
2 Tblspns. Soy protein
1 Tblspn. Udo' Choice oil blend (found at Health food stores)*
1/2 Tblspn. Psyllium Husks (found at Health food stores)
3 Tbspns. 9 Grain Cereal (Which contains red and white wheat, rye, barley, corn, millet, oats, flax, and buckwheat rolled grains. This can be found at Honeyville Grain, Inc., or Bob's Redmill has one with 6 grains.)
1 Cup Fresh or Frozen Blueberries (I personally use about 1/3-1/2 cup)
5 Fresh or Frozen Strawberries (I personally use Welch's frozen fruit blend)
1/4 of a Fresh Banana (I like a whole banana)
2 Tblspns. Groats or Rolled Oats (Groats are the oat grain before being rolled.)
Dash of Stevia powder or drop according to taste

Place all ingredients in blender and blend well.      ENJOY!
* Welch's 100% grape juice has been shown to outperform aspirin in reducing platelet clumping and keeping the blood vessel walls flexible. Do not use grape juice that has corn syrup added. Look for the kind with the American Heart Association Label.

Udo's Oil Blend is a superior source of omega-3 oils which have been shown to prevent strokes and heart attacks. Note: Udo's Oil is plant based. Some people do not absorb plant based oils very well. Those people should supplement with omega-3 oil from fish.
* If Udo' Blend is too pricey for you, you can blend your own oil using 3 parts Omega 3 oil to 2 parts Omega 6 oils. Some oils higher in Omega 3s are: Canola oil, Walnut oil, Almond oil.  Some oils higher in Omega 6s are: Corn oil, Soy oil, Safflower oil, and Sunflower oil.  So using quality oils, I make a blend of 3 parts Almond oil to 2 parts Sunflower oil and use that for the recipe.

Eating a daily handful of nuts has been shown to reduce the occurrence of stroke and heart attacks by about 20%. They are also a good source of plant based protein.

Fruits and vegetables have clearly been shown to reduce both cancer and heart disease.  New guidelines recommend eating 9-10 servings of uncooked fruits and vegetables per day.  Blueberries and strawberries are very nutrient dense.  YOU CAN ALSO ADD OTHER FRUITS TO THE SMOOTHIE.  (DR. FILA'S #1 RULE IS THAT THE SMOOTHIE TASTES GOOD TO YOU SO THAT YOU ARE MOTIVATED TO DRINK IT!)

Grains have been shown to reduce heart attacks by 20%, as well as cancer.  Uncooked and minimally processed grains are very healthy because they do not significantly increase insulin activity in the body.

Copyrighted Feb. 23, 2005  (you have Dr. Fila's permission to copy this for personal use only.)

Quinoa Recipes

Cranberry and Cilantro Quinoa Salad

recipe makes 6 servings

1 1/2 cups water

1 cup uncooked quinoa, rinsed 

1/4 cup red bell pepper, chopped

1/4 cup yellow bell pepper, chopped

1 small red onion, finely chopped

1 1/2 teaspoons curry powder

1/4 cup chopped fresh cilantro

1 lime, juiced

1/4 cup toasted sliced almonds

1/2 cup minced carrots

1/2 cup dried cranberries

salt and ground black pepper to taste      

  Directions

1. Rinse quinoa.

2. Pour water into saucepan, cover with lid. Bring to a boil over high heat, pour in quinoa, recover, continue to simmer over low heat until water has been absorbed, 15 to 20 minutes. Scrape into a mixing bowl, and chill in the refrigerator until cold.

3. Once cold, stir in the red bell pepper, yellow bell pepper, red onion, curry powder, cilantro, lime juice, sliced almonds, carrots, and cranberries. Season to taste with salt and pepper. Chill before serving.

This is from The Allergy Self-Help Cookbook, by Marjorie H. Jones (This book is great!)

 Dairy and gluten-free

2 tablespoons vegetable oil

1 cup chopped yellow onion

1/2 cup chopped celery

1/4 tsp. red pepper flakes (I omit this)

1 1/2 tsp. mild chili powder

1-2 cloves crushed garlic

1 1/2 cups water

1 cup quinoa, washed 3 times (I like 3/4 cup red quinoa and 1/3 cup white quinoa for color)

2-3 cups chopped tomatoes, or about 12-16 oz. canned chopped tomatoes

1/8 cup green chilies or green peppers (opt.)

2 cups cooked kidney beans, pinto beans, or chickpeas

1 tsp. dark agave nectar or honey

1/2 cup minced fresh cilantro (opt.)

1 1/2 cups guacamole (opt.)

For an extra little kick you can add 1-2 diced chipolte peppers in adobo sauce. Or you could simmer with one in the pot and remove it upon serving.

Heat the oil in a skillet over medium-high heat.  Add the onions, celery, pepper flakes, and chili powder and cook for 8 minutes, or until the vegetables are soft.  Add the garlic and cook for 1 minute.  Stir in the water, salt, quinoa, tomatoes, beans or chickpeas, chilies or peppers, and agave nectar or honey.  Bring to a boil.  Reduce heat and cook for 25 minutes, covered, stirring occasionally.  Stir in the cilantro (if using), and cook for 5 minutes.  Top each portion with a dollop of guacamole if you wish.  Makes 4 large servings.

Our classes enjoy this recipe, as does my family.  You could add a little ground beef have it with tortilla chips if you eat meat, but it tastes great as a vegan meal.

Bon Appetite!

Quinoa Fruit Salad brought by Joyce Hanks

 This protein­ packed quinoa salad is brightened up with fresh mango, strawberries and blueberries, balanced with a tart vinaigrette and refreshing mint!

 Ingredients

 2 cups cooked quinoa

1 mango, peeled and diced

 1 cup strawberries, quartered

 1/2 cup blueberries

2 tablespoons pine nuts

 Chopped mint leaves, for garnish

1/4 cup olive oil

 1/4 cup apple cider vinegar

 Zest of 1 lemon

3 tablespoons freshly squeezed lemon juice

1 tablespoon sugar

Instructions To make the vinaigrette, whisk together olive oil, apple cider vinegar, lemon zest and juice, and sugar in a small bowl; set aside. In a large bowl, combine quinoa, mango, strawberries, blueberries and pine nuts. Stir in lemon vinaigrette. Serve immediately, garnished with mint leaves.

More Recipes

Green Soy Salad (from Nedley text)

1 12 oz pkg. frozen green soybeans

1 16 oz. pkg. frozen shoepeg white corn

1  8 oz. can water chestnuts

2/3 cup celery, finely chopped

1/3 cup green onion, thinly sliced

¼ cup red sweet pepper, diced

5 Tbsp. lemon juice, freshly squeezed.

1 ½ T. honey

1 ½ t. salt

1 T. fresh parsley, finely chopped

1 clove garlic, pressed

1/8 tsp dill weed

¼ tsp sweet basil

  Slice chestnuts in thin strips.

2.       In a large bowl combine all vegetables.

3.       In a small jar, combine remaining ingredients, cover, and shake well. Chill at least 2 hours. Serve on lettuce leaves and garnish with fresh mint.

Walnut Maple Cookies (from Nedley text)

2 ½ cups walnuts ground in food processor

2/3 cup whole wheat pastry flour

1 tsp salt

1/3 cup flaxseed meal

1/3 cup carob chips

½  cup  + 2 T.  maple syrup

2 t. vanilla

 I     In a small bowl add all the ingredients in the given order. Mix well.

2.       Spray a large cookie sheet and preheat the oven to 350 degrees.

3.       Drop dough on cookie sheet with a spoon and flatten with a fork.

4.       Bake for 10 to 15 minutes or until golden brown, checking often to prevent burning.

5.       Let cool before removing from the cookie sheet.  Makes one dozen.

Super Food Breakfast Balls

½ cup almonds

1/3 c. pumpkin seeds

1/3 c. chia seeds

½ cup tahini

¼ sesame seeds

¼  almond butter

1/3 cup walnuts

½ cups raw or coconut palm sugar

2 T. water +

 Blend all ingredients in food processor—make into walnut sized balls

3 balls = 1 portion

Add ins if you like dates, chopped raisins, dry cranberries, dry chopped apricots.

ANYBODY’S SMOOTHIE

Named because most people like it.  (Katie Sue Peterson)

• spinach, kale or a mix of the two
• 1 Tbsp chia or flax or hemp seeds (rotate every day)
• 1 tsp raw green powder*
• 1 banana
• 1 orange
• 1 small apple
• frozen blueberries
• frozen strawberries
• frozen pineapple

Wash fruits and greens if needed.  Place greens halfway up Vitamix or Blendtec jar (64 oz.), snuggly but not too packed.  With a knife mostly peel your orange, leaving a little rind on and as much white as you can.  Cut apple and oranges in to quarters and put in with the greens.  Place the rest of the ingredients in, with frozen fruit coming slightly above the top of jar, and water to the top line.  Cover and blend on high for 1 minute.  Adults 18 years and older should drink 32 oz. every day.  Teenagers 12-18:12-16 oz.  Children 6-12:6-8 oz.  Feed any children younger as much as they will drink, offering this first thing in the morning and throughout the day.  This is a healthy alternative to baby food.    

*I rotate through Amazing Grass or NOW brand Wheat Grass, Garden of Life Perfect Food Alkalizer & Detoxer, & Sun Warrior Ormus Greens.  If you take the greens right from your garden, you don’t need the powder.

Banana Oatmeal Chocolate Chip Cookies

Bake 350°  for 7-9 minutes      Double Batch

2 TBS Chia in 1/3 cup water, let soak.  Set aside.
½ cup applesauce
1 cup ground flax  (blend in Blender until fine powder)
2 cups ripe bananas

1 ½  cups raw (turbinado) sugar
3 cups groat flour (use steel cut oats, blend in Blender until fine powder)\1 tsp baking soda

1 tsp salt
2 tsp cinnamon
1 tsp cloves
4 cups old fashion oats
1 cup chopped walnut, pecans or raw pumpkin seeds
2 cups choc chips
Combine first 5 ingredients in mixer, adding Chia last.  Mix until almost smooth. 
Combine next 5 ingredients in a separate bowl.  Whisk together.  Add dry mixture to banana mixture.  Mix.
Add Oatmeal 1 cup at a time.  Batter will be stiff.
Add nuts and chocolate.
Place close together on cookie sheet. Cookies will not spread much.
Press down on each cookie.

 This second recipe is a Banana Bites Revamped.  It is not 3 cups but just 3 bananas.

 The next recipe is found on both cards.  I think it may be Kathy Gardner's recipe.

 These following recipes are some of Ellen Vanhille's.

 The following is Ed Fila's recipe.

 I think the next recipe is Jayne Taylor's quinoa salad.

Scottish Oats

Calcium

Click on page to enlarge

Vitamin B6

Vitamin B6 (pyridoxine)

Overview:

Vitamin B6, also called pyridoxine, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins, often referred to as B complex vitamins, also help the body metabolize fats and protein. B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly.

All B vitamins are water-soluble, meaning that the body does not store them.

Vitamin B6 helps the body make several neurotransmitters, chemicals that carry signals from one nerve cell to another. It is needed for normal brain development and function, and helps the body make the hormones serotonin and nor-epinephrine, which influence mood, and melatonin, which helps regulate the body clock.

Along with vitamins B12 and B9 (folic acid), B6 helps control levels of homocysteine in the blood. Homocysteine is an amino acid that may be associated with heart disease. Your body needs B6 in order to absorb vitamin B12 and to make red blood cells and cells of the immune system.

It is rare to have a significant deficiency of B6, although studies indicate many people may be mildly deficient, especially children and the elderly. Certain medications can also cause low levels of B6 in the body. Symptoms of serious deficiency include muscle weakness, nervousness, irritability, depression, difficulty concentrating, and short-term memory loss. Vitamin B6, which is abundant in dark leafy greens, peas, broccoli and potatoes, helps your body use the nutrients from the other foods you eat. It also plays a role in your body's production of hemoglobin, which is responsible for carrying oxygen from your lungs to every cell in your body. Some factors, such as your protein intake and the strength of your immune system, can influence the amount of vitamin B6 you need.

Recommended Intake:

Daily recommendations for dietary vitamin B6 are listed below.

                             Pediatric                                                                                         Adult

·         Infants 0 - 6 months: 0.1 mg (adequate intake) ·         Infants 7 months - 1 year: 0.3 mg (adequate intake) ·         Children 1 - 3 years: 0.5 mg (RDA) ·         Children 4 - 8 years: 0.6 mg (RDA) ·         Children 9 - 13 years: 1 mg (RDA) ·         Boys 14 - 18 years: 1.3 mg (RDA) ·         Girls 14 - 18 years: 1.2 mg (RDA)

·         19 - 50 years: 1.3 mg (RDA) ·         Men 51 years and older: 1.7 mg (RDA) ·         Women 51 years and older: 1.5 mg (RDA) ·         Pregnant women: 1.9 mg (RDA) ·         Breastfeeding women: 2.0 mg (RDA)

Larger doses have been used in some studies, but you should not take doses above 100 mg per day without a health care provider's supervision. Large doses of B6 may cause nerve damage.

Protein Intake Considerations:

If you have a high protein intake, you may need more B6 than the IOM recommends, according to Oregon State University researchers who published a paper in the "Journal of Nutrition" in 1996. The enzyme pyridoxal 5'-phosphate, or PLP, a form of vitamin B6 in your body, works with other enzymes to metabolize amino acids from the protein you eat. If you take in large amounts of dietary protein, you have a greater need for PLP sources to help your body use the protein and you should consult your doctor about your vitamin B6 needs.

Toxicity - Precautions:

Some supplements offer mega doses of vitamin B6, but the IOM warns against taking more than 100 milligrams per day. High concentrations of pyridoxine can lead to a neurological condition called sensory neuropathy, which can cause numbness of the extremities, pain or difficulty walking, according to the Linus Pauling Institute. it is safer to get your B6 from food rather than from a synthetic supplement.

Dietary Sources:

Good food sources of vitamin B6 include chicken, turkey, tuna, salmon, shrimp, beef liver, beans, milk, cheese, lentils, beans, leafy greens, spinach, carrots, brown rice, bran, sunflower seeds, wheat germ, whole-grain flour, bananas, papaya, strawberries and cantaloupe,

Possible Interactions:

If you are being treated with any of the following medications, you should not use vitamin B6 supplements without first talking to your health care provider.

Drugs that reduce levels of B6 in the body -- If you take any of these medications, be sure to get enough B6 in your diet:

·         Cycloserine (Seromycin), used to treat tuberculosis

·         Hydralazine (Apresoline), used to treat high blood pressure

·         Isoniazid, used to treat tuberculosis

·         Penicillamine, used to treat rheumatoid arthritis

·         Theophylline (TheoDur), used to treat asthma

Antibiotics, Tetracycline -- All B complex vitamins, including vitamin B6, interfere with the absorption and effectiveness of antibiotic tetracycline. You should take tetracycline at different times from vitamin B6 and other B vitamins.

Antidepressant Medications -- Taking vitamin B6 supplements may improve the effectiveness of some tricyclic antidepressants such as nortriptyline (Pamelor), especially in elderly people. Other tricyclic antidepressants include amitriptyline (Elavil), desipramine (Norpramin), and imipramine (Tofranil).

On the other hand, antidepressants called monoamine oxidase inhibitors (MAOIs) may reduce blood levels of vitamin B6. Examples of MAOIs include phenelzine (Nardil) and tranylcypromine (Parnate).

Amiodarone (Cordarone) -- This drug, used to treat an irregular heartbeat, makes your skin more sensitive to sunlight. Taking vitamin B6 along with this drug may increase your risk of sunburn, blistering, or a rash.

Chemotherapy drugs -- Vitamin B6 may reduce certain side effects of 5-fluorouracil and doxorubicin, medications used to treat cancer. Talk to your doctor before taking any supplement if you are undergoing chemotherapy.

Erythropoietin (EPO) -- Erythropoietin therapy, used to treat severe anemia, may decrease vitamin B6 levels in red blood cells.

Levodopa (L-dopa) -- Vitamin B6 reduces the effectiveness of levodopa, a medication used to treat Parkinson's disease. However, it does not seem to have the same effect on the combination of levodopa and carbidopa. Your doctor may be able to determine a dose of B6 that can safely help reduce side effects of levodopa. Taking vitamin B6 along with levodopa should be done only under your doctor’s supervision.

Phenytoin (Dilantin) -- Vitamin B6 makes phenytoin, a medication used to treat seizures, less effective.

How to Boost Your Folate Intake for Mental Health

Adequate folate (aka folic acid) intake is critical for those with depression and anxiety.  Folate is extremely important for mental health in general (that's why pregnant women are told to eat plenty of foods with folate.)  I can tell when my folate level is too low because I get loose bowels even to the point of diarrhea.  That's when I know it's time to soak some black-eyed peas.  I soak them for at least 4 hours, then I just eat them raw.  Heat destroys folic acid, so cooked black-eyed peas (which are usually very high in folate) will end up with zero folate. I will add the soaked, raw black-eyed peas to salads, or I will just eat them raw.  I'll eat 1/8-1/4 cup within a couple of days time and I'm charged up and good to go.  It works like a charm.  Remember that for some people a low folate level is one of the top reasons they have depression.  They can try all the anti-depressants they want, but if they have low folate levels they just aren't going to respond.

I hope this helps! 

Like Taking Vitamins, Only Better: How to Grow Sprouts

Important Things to Know When Choosing a Fish Oil Supplement

Things to look for in a good fish oil pill:

• "Pharmaceutical Grade" is printed on the bottle: A fish oil pill company cannot print this on the label unless it truly is just that.  Watch out for companies that allude to it with phony medical symbols, etc. They're trying to fake you out.
• Ultra-Purified printed on the bottle:  Due to mercury in fish, the fish oil must be 50% distilled at the very least. The bottle cannot say "mercury free" unless it is! A way to know if it has contaminants is to squeeze some of the fish oil into a little container and freeze it.  If it gets a crusty top that means it has contaminants--and just throw it out! If it is gel-like, but not crusty, that's a good sign.
• DHA/EPA content is disclosed on the bottle, specifically seeing the DHA/EPA content divided out.  This is based on research findings (see link below).  The basic idea is that DHA and EPA amounts should not be equal to each other (i.e. EPA 370 mg/ DHA 230 mg.)  If they are equal (i.e. EPA 370 mg/ DHA 370 mg), look for another fish oil pill.
• Natural flavoring or prepared so you don't burp up fish oil all day.  The fish oils I've found with this have a picture of some fruit somewhere on the bottle. I doubt this is required--it's just a helpful way to find fish oil pills that don't give you that awful burp-after-the-fact-taste!
• Re-Esterification: This process returns the oil to their natural triglyceride form, which is the most natural form, and most readily absorbed by the body (93% absorbed vs. about 60% for pills not re-esterified.) It may say this on the bottle.  Nordic Naturals uses this as a final step in their fish oils.
• Refrigerate your fish oil pills once you open them! Take with a healthy meal, having plenty of fruits and vegetables.
• Good rule of thumb to know if you need fish oil pills:  If you're ancestors came from a place that consumed quite a bit of fish (i.e. Western or Northern European, etc.) and you have a hunch you could use the supplements, it's probably a good idea. But really, the bottom line is to eat plenty of Omega 3s--that is CRITICAL to every one's health! Dr. Nedley usually recommends a person consume 9000 mgs a day for bipolar disorder, and 3000 mgs a day for major depression. Omega 3 imbalances cause all kinds of health problems!
• If you eat Vegan (aka "Plant-Based"): Evidence shows that vegetarians have a higher conversion process of ALA to EPA and DHA, so it's possible you don't even need a supplement if you're a vegetarian or vegan.  But if you'd like you can order Algae pills from Dr. Nedley's.  See his website at: www.drnedley.com.
• For more information with a number of clinical studies, see the following blog: 
• http://depressionhealinginsights.blogspot.com/2009/12/research-discussion-on-omega-3s-and.html