Vegan Eggplant and Spicy Chopped Salad Sandwich

Eggplant - Mushroom Medley

I love this concoction because it goes well on lupin flour pasta, on a GF cracker or as a dip.

  • 1 med. organic white Onion, chopped

  • 1 med. Eggplant, mostly peeled and diced

  • 5 organic Mushrooms, peeled and chopped

  • 1 organic Tomato, chopped

  • 1 c. chopped Parsley

  • 1 Tbs. organic Tomato  Paste mixed with 1/2 c. hot water

  • 1 tsp. Pink Sea Salt, or to taste

  • 1/2 tsp. Black Pepper

  • 1/2 tsp. Cayenne Pepper (opt.)

  • 5 cloves of Garlic, chopped

  • 1 Tbs. e.v. Olive Oil

Place onion in a large saucepan over medium heat, no oil.  Watch the onion, stirring until it begins to turn brown.

Add eggplant and mushrooms and cover, turn to medium low, and stir every 2 minutes, until eggplant is wilted.

Add tomato and parsley. Stir, cover and simmer over low heat for 5 minutes.

Add the diluted tomato paste, seasoning and garlic, turn heat to medium, and cook uncovered for another 10 minutes, or until veggies are cooked through and water is absorbed.

You may drizzle with of olive oil once you remove from heat.  This dish is good warm or cold.

Spicy Chopped Salad

  • 1/2 bunch organic Parsley, chopped

  • 1/2 bunch organic Cilantro, chopped

  • 1 small white Onion, diced

  • 1 organic Tomato, chopped

  • 1/2 organic Jalapeno pepper, minced

  • 1 Tbs. fresh Lime juice

  • 2 tsp. fresh Lemon juice

  • 1/2 tsp. Pink Sea Salt

  • 1 Tbs. virgin Olive Oil

Mix it all up!

Serve as a topping for stews, sandwiches or as a fresh dip with toasted GF bread.

Assemble Sandwich

  • Vegenaise (opt.)

  • 1 Tbs. organic Tomato Paste

  • GF, high-fiber Bread or WASA Rye cracker

Spread a slice or bread or a cracker with tomato paste and the other slice or cracker with Vegenaise.

Spread some of the Eggplant Medley over the tomato paste. Then top with Spicy Salad.

eggplant sandw3

(You may add a protein if you like).

Cover with other slice, press down, and munch!

Hello Brussels. Why so Bitter?

The Case of the  Brussels Sprout

This is not the story of a boy from Brussels and how he wound up in Court....

This is the story of a Sprout accused of being bitter and unfriendly.  The first mention of this sprout is traced to the late 16th century. It is thought to be native to Belgium, specifically to a region near Brussels, after which it was named.

This Sprout is a member of the Brassica family and therefore related to Broccoli and Cabbage. Don't be fooled by its size however! Watch what you say because a Sprout grows up with a bunch of 20 to 40 other Sprouts, on the stem of a plant that grows as high as three feet tall!

These miniature-sized vegetables contain the largest content of anticancer phytochemical compounds such as glucosinolates. Like broccoli, the indole-3-carbinol has been found to reduce cancer growth especially for estrogen dependent cancers (e.g. uterine, breast, cervical).

brussel sprouts

In order to plead the case for this Sprout I lay before you the following:

Character Traits *

  • Brussels sprouts can help us avoid chronic, excessive inflammation

  • You'll find nearly 100 studies in PubMed (the health research database at the National Library of Medicine in Washington, D.C.) that are focused on Brussels sprouts, and over half of those studies involve the health benefits of this cruciferous vegetable in relationship to cancer

  • They provide us with this cholesterol-lowering benefit whether they are raw or cooked. When the cholesterol-lowering ability of steamed Brussels sprouts was compared with the cholesterol-lowering ability of the prescription drug cholestyramine, Brussels sprouts bound 27% as many bile acids

  • The fiber content of Brussels sprouts: 4 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support.

  • The detox support provided by Brussels sprouts is extensive. There is evidence from human studies that enzyme systems in our cells required for detoxification of cancer-causing substances can be activated by compounds found in Brussels sprouts.

* HealthDiaries.com: 11 Health Benefits of Brussels Sprouts

It Takes Proper Cooking to Bring Out the Sprout's Goodness!

Perfectly cooked Brussels sprouts have a crisp, dense texture and a slightly sweet, bright, and "green" taste. Steaming the Sprouts increases their health benefit potency.

Steam them

Bring a scant 1/2 inch salted water to boil in a large frying pan or saute pan. Add Brussels sprouts, cover, and cook until sprouts are tender to the bite and water has evaporated, about 5-7 minutes (depending on how crisp you like them).

In a Steamer Basket:  Bring about an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits. Put cleaned Brussels sprouts in the steamer basket, set over the boiling water, cover, and steam until tender to the bite, about 5-7 minutes.

You can toss them with Olive or Coconut Oil, salt and pepper; garlic and lemon; or with Pasta Sauce!

Roast them

brussel-sprouts, roaste

  • 1 1/2 lbs. organic Brussels sprouts, ends trimmed and yellow leaves discarded

  • 2 Tbs. virgin Olive Oil

  • 1 tsp. Sea Salt

  • 1/2 tsp. freshly ground Black Pepper

  • 1 tsp. Paprika

  • 1/2 tsp. organic Garlic Powder or 2 cloves well mashed

  • 4 Tbs. lemon juice

Rinse Sprouts trim off ends and place in a large bowl. Blend the spices together with the oil and lemon. Pour this over the sprouts and toss until well coated.

Place in oven proof dish or cookie sheet lined with parchment, and roast at 400ºF for 35 minutes or until lightly golden.

Braise them

Braising, or slow cooking in liquid on the stove, is a great way to elicit Brussels sprouts' natural, nutty flavor.

Lentil Mash and Kale Salad

  • 4 Tbs. Extra Virgin Olive Oil

  • 1-1/2 c. organic White Onion, chopped

  • 1/4 c. organic California Basmati Rice

  • 1-1/2 c. hot Green Tea (or boiled Water)

  • 3 c. Sprouted Organic Lentils (or parboiled Regular Lentils)

  • 1 tsp. Pink Sea Salt (or to taste)

Cumin for garnish is optional.

Heat olive oil in a 1 quart pot over medium heat.  Add onions and sauté for 10 minutes stirring occasionally, until golden. Add tea or water and salt. Simmer on low for 5 minutes.

Add lentils and rice, cover and simmer for 20 minutes if using sprouted lentils (35 minutes if using regular lentils). Stir occasionally so bottom does not stick to pot.

You may need to add a little more water if it looks too dry.  The consistency should be like thick oatmeal. You may use the back of a large spoon to mash some of the lentils for a creamier texture.

Taste, and adjust salt. Sprinkle lightly with cumin if desired.

Accompany the lentils with my Kale salad.

Kale, Tomato and Parsley Salad

  • 3 c. organic Kale, chopped

  • 1 organic Tomato, diced

  • 2 organic Green Onions, chopped

  • 1 c. chopped organic Parsley

  • 1/4 c. chopped organic Mint

  • Juice of 2 Lemons

  • 1/2 tsp. Cumin

  • 3 Tbs. extra virgin Olive Oil

  • 1 tsp. Pink Sea Salt

Mix it all together.

Vidalia Onion Vegan Casserole

It's time to replace the old adage about "An Apple a Day" - with a new one - "An Onion a Day"

While it may not win you more friends, it will relieve inflammatory bowel conditions and boost immune function, break down certain cancer-causing compounds, reduce the body’s absorption of cholesterol, AND also fight fungus!

In Georgia, where

Vidalia onions are cultivated, the mortality rates from stomach cancer are about half the average for the United States. Also, the Chinese rank among the largest population of onion lovers, and guess what?  Their risk of getting stomach cancer is 40 percent lower than it is for people who shy away from them. So let's add onions to our recipes with generous abandon.

Roasted dinner

Tofu and Vidalia Onion Casserole

Preheat oven to 350ºF, 175ºC.

  • 16 oz. Firm organic Tofu, cubed

  • 1 Tbs. Extra Virgin Olive Oil

  • Cold-pressed organic Coconut Oil (to coat casserole)

  • 3 organic Sweet Potatoes, peeled and sliced 1/4"

  • 4 c. organic Vidalia Onions, chopped

  • 3 c. organic Portobello Mushrooms, sliced

  • 1 c. Almond Milk

  • 2 Tbs. Brown Rice Flour

  • 1 Tbs. Worcestershire Sauce

  • Sea Salt, Black Pepper, and Paprika, to taste

  • Dash of Cayenne, opt.

Preheat oven to 350°F.

Over medium heat, lightly sauté Tofu in oil and drain on paper towel.

Grease a 2-quart casserole with coconut oil.

Mix milk, rice flour, Worcestershire sauce together.

Layer sliced potatoes, onions, mushrooms. Top with milk mixture and sprinkle with salt, pepper, and paprika.

Bake at 350° for 20 minutes. Serve with whole grains, quinoa, or wild rice Pilaf (1/4 c. serving)

~ To Your Health!

Liver and Kidney Problems Linked to GMO Food?

Genetically engineered food has yet to be proven safe.

In 1998, the U.S. Food and Drug Administration (FDA) admitted in court that it had reached "no dispositive scientific findings" about the risks of genetically engineered foods.

There is no scientific consensus about the risks of eating genetically engineered food, according to a statement last year signed by nearly 300 scientists.

The scientists agree that "Concerns about risks are well-founded" and that a "substantial number" of "animal feeding studies and reviews of such studies...found toxic effects and signs of toxicity" in animals fed genetically engineered food, compared with controls.

"Some of the studies give serious cause for concern," the scientists write.

>> Genetically engineered crops have led to increased use of pesticides.

>> Mutating weed resistance is requiring the Monsantos to sell even more powerful herbicides. 

>> The Big 6 chemical and seed companies are working diligently to monopolize the food system at the expense of consumers, farmers and smaller seed companies.

>> Industry is spending lavishly against the food movement.

~~~~~     The above excerpt is from a recent article written by consumer advocate Ralph Nader

It is well worth 5 minutes to read it, and to forward, blog or tweet about it.

Every State needs to fight for our right to know what's in the food we eat and feed our children.

~ Be Well.

Broccoli-Carrot Slaw

Broccoli - Carrot Slaw

Lemon juice dresses one of my all-time favorite salads that I invented to get the kids to eat Broccoli! It also gets apple cider vinegar in their diet (wonderful health benefits).

Broccoli_Carrot Slaw

Recipe

  • 6 c. organic Broccoli Slaw, or 4 cups chopped up organic Broccoli and 2 c. shredded carrots

  • 1 c. organic Parsley, finely chopped

Dressing

  • 2 medium organic Garlic cloves, mashed in mortar and pestle with 1/2 tsp. Pink Sea Salt

  • 4 Tbs. Vegenaise

  • 1-1/2 Tbs. Bragg's Apple Cider Vinegar

  • 1 Tbs. Lemon Juice

  • 1/4 tsp. Black Pepper

  • 1/2 tsp. Celery Seed (or you can add 1/2 c. fresh Celery, chopped

Combine veggies in a large bowl. 

In a small bowl whisk dressing ingredients until well combined. Taste and adjust seasoning. Pour over veggies and toss to coat.

Note:  This is a light dressing, not meant to look like the thicker Slaw dressing we're used to. ~ Bon Apetit! ♥

Powerful Food Synergies - Print the List!

Some food combinations amplify each others' nutritional benefits to such an extent, that together they become super powerful healers.  

Below are notable food synergies that can help you plan meals that will boost your family's health.

  1. Green Tea + Blk Pepper + Lemon - increases ECGC absorption

  2. Turmeric + Black Pepper - increases absorption by 2000%!

  3. Cooked Tomatoes + Olive oil - fat helps nutrient absorption

  4. Tomatoes + Avocado - absorb 7x more lycopene

  5. Broccoli + Tomatoes - prostate cancer prevention

  6. Raspberries + Dark Chocolate - loosens clumpy blood platelets (dark chocolate also boosts blood flow to the brain)

  7. Spinach + Lemon - increases absorption of iron

  8. Grass-fed Red Meat + Rosemary - reduces carcinogens formed when grilling meat

  9. Cold Water Fish and Broccoli - cancer protecion (fish like Salmon, are rich in thyroid-protecting, cancer-fighting mineral selenium. Paired with broccoli, rich in sulforaphane, it is 13 times as potent)

  10. Red Wine + Almonds -heart healthy

  11. Fermented Foods* + Whatever! - tons of probiotics; helps with sugar cravings

* Top 7 Fermented Foods:

  1. Tempeh

  2. Miso

  3. Sauerkraut

  4. Kombucha

  5. Coconut Yogurt

  6. Sour Pickles

  7. Kimchi

Note:  Foods with high quantities of unsaturated fats, such as nuts, have high amounts of compounds with antioxidant properties, which protect against the instability of these fats.

However, store nuts and seeds in the refrigerator if you won't be using them within 2 weeks of purchase, since they can go rancid.

~ Be Well! ♥

Critical Functions of Vitamin D

the importance of certain vitamins and minerals in cancer inhibition and better prognosis.

What is Vitamin D?

Vitamin D is technically not a vitamin. It is the name given to a group of fat-soluble prohormones (substances that are precursors to hormones that usually have little hormonal activity by themselves). This supplement must be taken with K2, to direct the calcium it builds into bone only.

Two major forms of vitamin D that are important to humans are vitamin D2, or ergocalciferol, and vitamin D3 or cholecalciferol. Vitamin D2 is made naturally by plants, and vitamin D3 is made naturally by the body when the skin is exposed to ultraviolet radiation (in particular, UVB radiation) in sunlight. Vitamin D2 and vitamin D3 can also be commercially manufactured.

The active form of vitamin D in the body is 1,25-dihydroxyvitamin D. It is involved in a number of processes that are essential for good health, including the following:

  • It helps improve muscle strength and immune function.

  • It helps reduce inflammation, (critical for Cancer).

  • It promotes the absorption of calcium from the small intestine.

  • It helps maintain adequate blood levels of the calcium and phosphate needed for bone formation, incorporating minerals to increase strength and density, growth, and repair.

For years, Life Extension has been exploring the potentially devastating consequences of vitamin D deficiency, ranging from cardiovascular disease to cancer. Now in this report, Life Extension magazine examines the link between low levels of plasma vitamin D and autism. At the forefront of this research is Dr. John J. Cannell, executive director of the Vitamin D Council and a forensic psychiatrist at Atascadero State Hospital in California.

The stunning findings suggest that rampant vitamin D deficiency is causally related to brain dysfunction, and may be readily preventable by adequate supplementation.

An epidemic of autism appears to be underway in the United States. According to several respected leaders in child and adult nutrition from across the United States, the current meteoric rise in autism and autism spectrum disorders (ASD) may well be a direct consequence of significant vitamin D deficiencies in pregnant women and their infants.  And evidence points to vitamin D deficiency as the cause of other debilitating brain conditions as well.  This insidious deficiency is readily remedied--yet tragically often missed. 

Read More Here...

Most people get the vitamin D they need through sunlight exposure. It can also be obtained through the diet, but very few foods naturally contain vitamin D. Those that do include fatty fish, fish liver oil, and eggs. 

Most dietary vitamin D comes from fortified foods, such as milk, juices, yogurt, bread, and breakfast cereals. Vitamin D can also be obtained through dietary supplements.

How Vitamin D Reduces the Risk of Cancer

The mechanisms by which vitamin D reduces the risk of cancer are fairly well understood. They include enhancing calcium absorption (in the case of colorectal cancer) [Lamprecht and Lipkin, 2003], inducing cell differentiation, increasing cancer cell apoptosis or death, reducing metastasis and proliferation, and reducing angiogenesis [van den Bemd and Chang, 2002].

In addition, Vitamin D3 down-regulates parathyroid hormone (PTH) [Chapuy et al., 1987]. IGF-I has been implicated in the pathogenesis of human cancer. Since IGF-I stimulates tumor growth and high quantities are a consequence of the standard American diet [Grant, 2002a; 2004], vitamin D can be considered one partial antidote to the American diet.

How Much Vitamin D is needed?

Each person responds differently to UVB exposure and oral intake of vitamin D depending on such factors as skin pigmentation, body mass index (vitamin D is fat soluble), age, condition of digestive tract, other dietary factors, etc.

Dietary vitamin D is insufficient alone to significantly reduce the risk of most cancers since the ingested amounts, up to 200 to 400 I.U. per day, are too low [Grant and Garland, in press]. Evidently, 600 to 1000 I.U per day are required to reduce the risk of vitamin-D-sensitive cancers, except possibly prostate cancer, for which population-average values of serum 25(OH)D are associated with the minimum risk [Tuohimaa et al., 2004; Grant, in press].

The current understanding is that serum 25(OH)D levels should be in the 50 to 70 ng/ml range for cancer prevention and optimal health. The only way to determine one’s 25(OH)D levels is through a blood test.

NOTE: Taking Melatonin supplements allows a reduced dose of Vit. D since they produce a 20 to 100-fold INCREASE in the sensitivity of Breast Cancer cells to Vit. D. This is why periodic blood test to determine Vit. D (25 Hydroxy) level is important.

References:

  1. Chapuy MC, Chapuy P, Meunier PJ. Calcium and vitamin D supplements: effects on calcium metabolism in elderly people. Am J Clin Nutr. 1987;46:324-8.

  2. Devesa SS, Grauman DJ, Blot WJ, Pennello GA, Hoover RN, Fraumeni JF Jr., Atlas of Cancer Mortality in the United States, 1950-1994. NIH Publication No. 99-4564, 1999. website (accessed March 3, 2004).

  3. Doll R, Peto R. The causes of cancer: quantitative estimates of avoidable risks of cancer in the United States today. J Natl Cancer Inst. 1981;66:1191-308.

  4. Garland CF, Garland FC. Do sunlight and vitamin D reduce the likelihood of colon cancer? Int J Epidemiol. 1980;9:227-31.

  5. Garland C, Shekelle RB, Barrett-Connor E, Criqui MH, Rossof AH, Paul O. Dietary vitamin D and calcium and risk of colorectal cancer: a 19-year prospective study in men. Lancet. 1985;1:307-9.

  6. Grant WB. An estimate of premature cancer mortality in the United States due to inadequate doses of solar ultraviolet-B radiation, Cancer, 2002b;94:1867-75.

  7. Grant WB. A multicountry ecologic study of risk and risk reduction factors for prostate cancer mortality. Eur Urol. 2004;45:371-9.

~ Be Well. ♥

Hot-Weather Recipes

Below are 3 Summertime Recipes

Quinoa and Mango Salad

This recipe can be made several hours before and refrigerated. Take it out of the refrigerator about 30 minutes before serving.

Mango Quinoa salad

Mango Quinoa salad

  • 2 c. brewed Green Tea

  • 1 c. uncooked Quinoa

  • 1 c. Mango, cut into small chunks (not too ripe to cut back on sugar content)

  • 1/2 c. sliced organic Green Onion

  • 2 Tbs. dried Cherries, chopped (opt.)

  • 2 Tbs. organic Parsley, chopped

  • 1/4 c. extra virgin organic Olive Oil

  • 1 Tbs. Apple Cider Vinegar (I recommend Bragg's organic)

  • 1 tsp. Dijon Mustard

  • 1/2 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

Combine tea and quinoa in a medium saucepan, and bring to a boil. Reduce heat, and simmer, covered, for 10 minutes. Remove from heat and let stand for 15 minutes. Then transfer to a large bowl.

Add mango, onion, cherries and parsley and mix well.

Combine liquid ingredients with spices and whisk until blended. Pour over quinoa, and mix. Makes about 8 servings.

Tropical Chicken Macadamia Salad

Spicy Vinaigrette

Combine the following in blender, adjusting seasoning as preferred:

Tropical Chicken Salad

Tropical Chicken Salad

  • Scant 1/4 c. organic E.V Olive Oil

  • 1/4 c. Red Wine Vinegar

  • 2 Tbs. Worcestershire Sauce

  • 1 Tbs. Cayenne sauce

  • 2 tsp. Curry Powder

  • 2 tsp. Stevia or Bocha Sweet

  • 2 Cloves Garlic, minced

  • 1/4 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

Reserve 1/2 c. of dressing.

Chicken Salad

  • 1 lb. boneless, skinless Organic free-range Chicken Breasts

  • 8 c. rinsed and torn Watercress and Boston or Green Leaf organic Lettuce

  • 1/4 c. coarsely chopped unsalted Macadamia Nuts

  • 1/2 c. shredded organic Coconut, toasted

  • 1 Tbs. organic Red Bell Pepper, diced (opt.)

Place chicken in large resealable plastic food storage bag.  Pour remaining dressing over chicken. Seal bag, and marinate in the refrigerator for 30 minutes.

Heat oven to broil, or prepare barbecue grill. 

chicken-1379373_1280.jpg

Remove chicken from marinade. Grill or Broil 10 - 15 minutes or until center is no longer pink (165º F).  Arrange greens on a platter. Slice chicken breasts and arrange over greens. Tops with nuts, coconut and bell pepper. Serve with reserved dressing. Makes about 4 servings.

Egg White Salad

This high protein salad has less than 2g. of fat per serving, and a whopping 11 g. of protein.

  • 6 Hi Omega-3 hard-boiled Egg whites, chilled and chopped

  • 1/2 c. chopped organic Celery

  • 1/4 c. chopped organic Red Onion

  • 1 Tbs. chopped dill or sweet organic Pickles

  • 2 Tbs. chopped organic Parsley

  • 3 Tbs. Vegenaise

  • 1 tsp. Dijon Mustard

  • 1 tsp. organic Lime Juice

  • 1/2 tsp. organic Lemon Juice

  • 1/8 tsp. Sea Salt

  • 1/8 tsp. Black Pepper

  • 1/4 tsp. Cayenne (opt.)

Mix dry ingredients in a medium size bowl.

Mix dressing ingredients in small bowl, whisking till blended.  Pour over egg mixture.  Chill for 30 minutes.

Serve on lettuce leaves, whole grain crackers or on Gluten Free organic bread or WASA Rye Crackers

What Every Woman Needs to Know

Early detection is the most successful way to treat and heal Cancer.

Here are four important steps you should take:

  1. Know your risk and lifestyle factors (how much exercise, foods you eat, stress)

  2. Educate yourself.. learn how to prevent breast and colon cancer

  3. Get regular screenings and do breast exams

  4. See your doctor if you have any of the symptoms

Breast Cancer Quick Facts

More than 80% of breast cancer cases are discovered when a woman feels a lump herself, 26% would not have been visible by Mammography!

Early breast cancer usually doesn't cause symptoms. But as the tumor grows, it can change how the breast looks or feels. The common changes include:

  • A lump or thickening in or near the breast or in the underarm area

  • A change in the size or shape of the breast

  • Dimpling or puckering in the skin of the breast

  • A nipple turned inward into the breast

  • Discharge (fluid) from the nipple, especially if it's bloody

  • Scaly, red, or swollen skin on the breast, nipple, or areola (the dark area of skin at the center of the breast). The skin may have ridges or pitting so that it looks like the skin of an orange.

Other Imaging Tests

There is a little controversy around the safety of exposure to radiation from mammograms.  The proof is that a woman's age and recommended frequency of breast screening has changed.

Personally, I think MRI's should be the method of choice. Now that I have had breast cancer I will not have mammograms.

Look into your insurance, and talk to your doctor about your concerns and options.

  • Ultrasound: A woman with a lump or other breast change may have an ultrasound test. An ultrasound device sends out sound waves that people can't hear. The sound waves bounce off breast tissues. A computer uses the echoes to create a picture. The picture may show whether a lump is solid, filled with fluid (a cyst), or a mixture of both. Cysts usually are not cancer. But a solid lump may be cancer.

  • MRI: MRI uses a powerful magnet linked to a computer. It makes detailed pictures of breast tissue. These pictures can show the difference between normal and diseased tissue.

Before starting treatment, you might want a second opinion from another doctor about your diagnosis and treatment plan. Some women worry that their doctor will be offended if they ask for a second opinion. Usually the opposite is true. Most doctors welcome a second opinion. And many health insurance companies will pay for a second opinion if you or your doctor requests it. Some companies require a second opinion.

Biopsy

A biopsy is the removal of tissue to look for cancer cells. A biopsy is the only way to tell for sure if cancer is present.

You may need to have a biopsy if an abnormal area is found.  In this case, doctors can use imaging procedures (such as a mammogram, an ultrasound, or MRI) to help see the area and remove tissue.

Your doctor may refer you to a surgeon or breast disease specialist for a biopsy. The surgeon or doctor will remove fluid or tissue from your breast in one of several ways:

  • Fine-needle aspiration biopsy: Your doctor uses a thin needle to remove cells or fluid from a breast lump.Please be wary of procedures that cut through or make a hole in a mass. I believe the risk is greater than any medical practitioner is willing to admit, since it is costs the Insurance company more to allow a surgical biopsy. You have to assess the risk you want to take: 1) the risk of spreading the cancer if indeed it is malignant, 2) the risk that comes with any surgery.

  • Core biopsy: Your doctor uses a wide needle to remove a sample of breast tissue.

  • Skin biopsy: If there are skin changes on your breast, your doctor may take a small sample of skin.

  • Surgical biopsy:Your surgeon removes a sample of tissue.

    • An incisional biopsy takes a part of the lump or abnormal area.

    • An excisional biopsy takes the entire lump or abnormal area.Colon Cancer Quick Facts

Risk Factors

  • Not eating enough fruits and vegetables

  • Being overweight

  • Eating too many foods with high fat content

  • Not getting enough exercise

  • Drinking alcohol

  • Smoking

Recommended Tests

  • Fecal occult blood test

  • Flexible sigmoidoscopy (flex sig)

  • Colonoscopy

Treatment

1. Surgery for early-stage colon cancer If your cancer is small, localized in a polyp and in a very early stage, your doctor may be able to remove it completely during a colonoscopy. If the pathologist determines that the cancer in the polyp doesn't involve the base — where the polyp is attached to the bowel wall — then there's a good chance that the cancer has been completely eliminated.

Some larger polyps may be removed using laparoscopic surgery. In this procedure, your surgeon performs the operation through several small incisions in your abdominal wall, inserting instruments with attached cameras that display your colon on a video monitor. The surgeon may also take samples from lymph nodes in the area where the cancer is located.

2. Surgery for invasive colon cancer

If your colon cancer has grown into or through your colon, your surgeon may recommend a partial colectomy to remove the part of your colon that contains the cancer, along with a margin of normal tissue on either side of the cancer.

3. Chemotherapy Chemotherapy uses drugs to destroy cancer cells. Chemotherapy can be used to destroy cancer cells after surgery, to control tumor growth or to relieve symptoms of colon cancer. Your doctor may recommend chemotherapy if your cancer has spread beyond the wall of the colon or if your cancer has spread to the lymph nodes. In people with rectal cancer, chemotherapy is typically used along with radiation therapy.

4. Radiation therapy Radiation therapy uses powerful energy sources, such as X-rays, to kill any cancer cells that might remain after surgery, to shrink large tumors before an operation so that they can be removed more easily, or to relieve symptoms of colon cancer and rectal cancer.

5. Targeted drug therapy Drugs that target specific defects that allow cancer cells to proliferate are available to people with advanced colon cancer, including bevacizumab (Avastin), cetuximab (Erbitux) and panitumumab (Vectibix). Targeted drugs can be given along with chemotherapy or alone. Targeted drugs are typically reserved for people with advanced colon cancer.

Cervical Cancer

Cervical cancer is a disease in which malignant (cancer) cells form in the tissues of the cervix.

The cervix is the lower, narrow end of the uterus (the hollow, pear-shaped organ where a fetus grows). The cervix leads from the uterus to the vagina (birth canal).

Risk Factors

Anything that increases your risk of getting a disease is called a risk factor. Having a risk factor does not mean that you will get cancer; not having risk factors doesn't mean that you will not get cancer. People who think they may be at risk should discuss this with their doctor.

Infection of the cervix with human papillomavirus (HPV) is the most common cause of cervical cancer. Not all women with HPV infection, however, will develop cervical cancer. Women who do not regularly have a Pap smear to detect HPV or abnormal cells in the cervix are at increased risk of cervical cancer.

  • Giving birth to many children.

  • Having many sexual partners.

  • Having first sexual intercourse at a young age.

  • Smoking cigarettes.

  • Using oral contraceptives ("the Pill").

  • Having a weakened immune system (Keep up your antioxidant intake!)

Symptoms

There are usually no noticeable signs of early cervical cancer but it can be detected early with regular check-ups.

Have regular check-ups, including a Pap smear to check for abnormal cells in the cervix. The chance of recovery is better when the cancer is found early.  A doctor should be consulted if any of the following problems occur:

  • Vaginal bleeding.

  • Unusual vaginal discharge.

  • Pelvic pain.

  • Pain during sexual intercourse.

Treatment

1. Surgery (removing the cancer in an operation) is sometimes used to treat cervical cancer. The following surgical procedures may be used:

  • Conization: A procedure to remove a cone-shaped piece of tissue from the cervix and cervical canal. A pathologist views the tissue under a microscope to look for cancer cells. Conization may be used to diagnose or treat a cervical condition. This procedure is also called a cone biopsy.

  • Total hysterectomy: Surgery to remove the uterus, including the cervix.

2. Radiation - There are two types of radiation therapy. External radiation therapy uses a machine outside the body to send radiation toward the cancer. Internal radiation therapy uses a radioactive substance sealed in needles, seeds, wires, or catheters that are placed directly into or near the cancer.

3. Chemotherapy may be given at the same time as radiation therapy (chemoradiation). Compared with radiation alone, chemoradiation improves survival. It is usually used as the primary therapy or after a hysterectomy.

Power Breakfast Ideas

During treatment, one of the last things you feel up to doing is thinking about what to eat. You already know it's critical that you alter your diet if you haven't yet, but to call upon mental resources to focus on cooking the right things is a challenge. I am blessed that many family members live within 1 - 10 miles of us, so three of my nieces took it upon themselves to rotate weeks and cook 2 main dishes for me (compliant with my diet), which they delivered the 3rd day after each Chemo treatment...when the side effects manifested! They made enough so that I got at least 4-5 meals out of each delivery.

Breakfast was easy once I got into the habit of shopping for the groceries I would need early in the week, (either my daughter or Jon would replenish fresh produce as we ran out), and developed a few routine favorites.

Lunch and snacks depended on what I had in the fridge or the pantry, so I was sure to stock healthy, easy to prepare foods...Sardines, organic beans, hi-fiber bread or RyeVita crackers, salsa, baby carrots, spinach, lemons (for squeezing in tea and on almost anything), almond butter, organic fruit spreads, coconut milk, homemade hummus, avocados and nuts. I'll post some ideas for these two meals soon.

Remember that you are eating to both support your immune system and to boost your energy during treatment. Spice up your food to instantly add antioxidants.

To help you develop the knack of easily creating healthy breakfasts, or for someone who may prepare them for you, I put together the Power Breakfast Guide below.  Be generous with the use of spices you like in any of these breakfasts.

~*~*~*~

Berry Oats: ¾ c. of organic oats, 1 cup blueberries, blackberries, raspberries or sliced strawberries, 1 Tbs. chopped almonds or pecans, 1 Tbs. freshly ground flax seeds, coconut or cashew milk, a sprinkle of nutritional yeast and cinnamon. Add cup of Matcha* or Sencha green tea (buy in bulk on Amazon).

*Matcha is premium green tea powder from Japan used for drinking as tea or as an ingredient in recipes. Matcha is rich in nutrients, antioxidants, fiber and chlorophyll. One glass of matcha is the equivalent of 10 glasses of green tea in terms of nutritional value and antioxidant content

Parfait: 6oz. of organic soy or coconut yogurt, 2 Tbs. fresh ground flax meal, and 1 cup organic berries (blueberries, cherries, raspberries, blackberries, mulberries..), a slice of gluten free hi-fiber toast with a tsp. of Coconut Oil, and a cup of matcha or sencha green tea.

Jeanne's Special: One or two boiled organic hi-omega-3 eggs with 1/2 cup steamed spinach, kale or swiss chard and 1/2 cup rosemary-baked sweet potatoes, cup of green tea.

Tasty Lebanese Eggs: Poach 1 or 2 organic hi-omega-3 eggs. Mix 2 Tbs. tomato paste, dash of salt, and 1 Tbs. hot water and stir.  Finely chop 1-2 fresh organic garlic cloves and lightly sauté in 2 tsp. ev olive oil on medium low heat, until pale golden. Add tomato paste and stir. Top poached eggs with tomato mixture and sprinkle with black pepper. Serve with 1 hi-fiber piece of toast, 1 c. fresh spinach or a handful of watercress and a cup of green tea.

Mediterranean: Whole grain toast topped with 1 tsp. flax or hemp oil, 1 clove garlic crushed with a dash of salt and 1 tsp. nutritional yeast, cucumber, basil and fresh tomato slices, and a cup of green tea with dash of black pepper.

Oats n Apples: 3/4 c. Organic steel-cut oats with grated red apple (with skin), 1 Tbs. chopped almonds or walnuts, 5 - 6 organic raisins, 1 Tbs. flax seeds freshly ground, cinnamon and coconut milk.  Remember your tea!

Miso-Veggie soup: (miso, spinach, bok choy, mushrooms, tamari, scallions), and 1 slice of whole-grain rye-flax toast with almond butter, cup of green tea with dash of black pepper.

Breakfast Burrito: Fill a whole wheat or gluten-free high-fiber tortilla with 1/2 cup black beans, chopped romaine lettuce, chopped green onion, avocado slices, salsa, grated home-made Almond cheese and a chopped boiled egg.

smoked_salmon

smoked_salmon

New Yorker: Hi-fiber Rye bread or mutli-grain topped with tofu sour cream, smoked salmon, red onion and organic lemon slices, and 1/2 cup steamed green beans. Don’t forget your green tea with dash of pepper!

Tofu scramble: cook silken tofu with grated carrots and zucchini, mushrooms, spinach, garlic and a dash of cumin, or do the same with scrambled hi omega-3 eggs, and 1 slice whole grain toast topped with "better butter" (mix equal parts organic grass-fed butter/flax oil).

CheeseyToast: Toast 2 slices hi-fiber Flax Seed bread (like Udi's) topped with sliced cassein-free Almond cheese, tomato slices and a sprinkle of organic thyme. Serve with 1/2 c. steamed Spinach drizzled with olive or flax oil and a dash of salt and cinnamon. Cup of Matcha tea.

~*~*~*~*

~ Be Well! ♥

Astaxanthin - A Gift from the Sea

The great variety of plants, herbs, roots and food which have been discovered to contain powerful plant chemicals is truly astounding. Astaxanthin, a compound found in plants such as algae and animals such as salmon and krill, an ocean dwelling crustacean similar to shrimp, is one of those compounds. It is a member of a group of plant pigments called carotenoids and is therefore related to such compounds as beta-carotene, lutein, lycopene and vitamin A.

These pigments are highly antioxidative and some of them are functionally important in vision and eye health.

Protection from oxidative damage: Due to astaxanthin’s unique structure, it can actually insert itself into a cell membrane where it can then effectively perform its role as protector of that membrane from reactive oxygen species (ROS).

As oxidative damage can be a mechanism for the development of a variety of disease processes, astaxanthin could prove to be useful in many clinical applications.

Endothelial dysfunction is a common aspect of the process that eventually can lead to cardiovascular disease. In models of hypertension in stroke prone laboratory animals, astaxanthin has been shown to not only improve endothelial function but also display antithrombotic and antihypertensive properties, thus decreasing risk factors associated with heart disease pathophysiology. Astaxanthin also improved insulin resistance, the common predecessor or diabetes.

Additionally, in a human study, this red colored, lipid soluble pigment also increased HDL while significantly reducing triglycerides, therefore addressing other risk factors in cardiovascular disease.

Exercise and athletics: Improved sports performance and athletic capacity has been an interesting facet of astaxanthin research. For instance, in competitive cyclists, astaxanthin ingestion was associated with significant improvements in time trials as well as power output.

Muscle endurance and strength also improved with its supplementation.

Oxidative stress can be a significant issue in overweight and obese individuals as they have a higher capacity of generating lipid peroxidation than those of typical body composition. Throw in exercise and the incidence of oxidative damage dramatically increases in this population. Astaxanthin was able to decrease lipid peroxidation and various markers in this vulnerable segment of society.

Boosting immune function: Improved immune function and immune response are also beneficial effects of astaxanthin supplementation where it stimulated cell-mediated and humoral immune function in lab animals, while in another study it modulated inflammatory cytokines, including IL-1β, IL-6, and cyclooxygenase (COX)-2, thus inhibiting colitis and colitis-associated colon carcinogenesis.

Neuroprotection: Finally, astaxanthin has demonstrated possible neuroprotective properties as well suggesting it may be useful in those with potential to develop neurodegenerative conditions such as Alzheimer’s or dementia.  by Michael Fuhrman D.C.

~~~~~~~~

XanthOmega™

In addition to its rich phospholipids, omega–3s, and astaxanthin, XanthOmega™ also naturally contains several other antioxidants including, canthaxanthin, β–carotene, vitamin E and trans–retinol vitamin A. These antioxidants offer benefits of their own while also protecting this nutrient–dense oil from oxidation.

Designs for Health's XanthOmega™ Krill Oil is made using a unique cold–extraction process that converts it into stable oil. This process protects the lipids from alteration and avoids peroxidation. It is free of heavy metals and organohalide pollutants, making it extremely pure. This product does not cause reflux or regurgitation commonly experienced by those consuming regular fish oil supplements.

*These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease.

Fortified with increased levels of astaxanthin for expanded health benefits

The amount of the powerful antioxidant astaxanthin in XanthOmega™ Krill Oil has been increased from 1.5 mg to 12 mg per serving to help achieve optimal benefits from this potent carotenoid.

What are Krill?  Krill are tiny crustaceans found in the sea and make up the world's largest animal biomass. The oil extracted from krill is rich in the omega–3 fatty acids EPA and DHA.

This updated version is considered to be a virgin krill oil, the purest form available, with higher phospholipid bioavailability, enhancing the absorption of one of krill's shining features, the powerful antioxidant astaxanthin.

In summary, many studies suggest that the benefits of this level of astaxanthin may include:

  1. Powerful antioxidant
  2. Cardiovascular health – helping to promote healthy lipid profiles; potential anti–hypertensive
  3. Sports performance – increasing muscle endurance and reducing exercise–induced muscle damage
  4. Eye support – Reducing eye fatigue and improving visual acuity[5]
  5. Supporting skin health – protecting against UVA–induced aging, as in skin sagging and wrinkles
  6. Anti–inflammatory
  7. Gastric health support – helping to reduce gastric inflammation and reflux symptoms

CAUTION: This product contains Krill Oil. DO NOT take if you are allergic to Shellfish.

Kale to the Chief? .and How to Plan Your Meals

He'd be a lot healthier! If you told me 6 years ago, that I would grow to love this vegetable with a head of curls that vies my own, I would have fallen over into the clover, laughing like crazy Maizy (whoever she is)!

kale2
kale2

But the seemingly impossible has once occurred. It happened with Eggplant about 22 years ago.

1/2 cup of cooked Kale has an ORAC (Oxygen radical absorbent capacity) of 1150.  A minimum of 6500 is the recommended daily intake.  Add just 1/4 tsp. of Cinnamon and you've upped the dish by another 2675 to give you over half the daily goal in a 1/2 c serving of food!

If you have a cup of blueberries for breakfast or dessert (ORAC 3250), you've met your daily minimum of health supporting anti-oxidants.  Easy when you use the ORAC Chart.

shiitake
shiitake

I am always experimenting with Kale, since it lends itself to flavor exploration. Below is recipe that includes Shiitake Mushroomswhich are known for their anti-fungal, anti-tumor and anti-viral properties. Lentinan, an active compound found in shiitake mushrooms, helps boost the immune system, enhancing your ability to fight infection and disease.

Kale with Shiitake and Garlic

  • 2 Tbs. Extra Virgin Olive Oil
  • 1 med. organic White Onion, diced
  • 1 head of organic Kale, washed, and chopped
  • 7-8 Shiitake Mushrooms, sliced or diced
  • 2 c. hot Water
  • 4 cloves organic Garlic, chopped
  • 1 Tbs. freshly squeezed organic Lemon Juice
  • 1 tsp. Sea Salt (or to taste)
  • 1/2 tsp. Black pepper
  • 1/4 tsp. Cinnamon

Place a large pot over medium heat for 1 minute.  Add oil and wait 2 minutes.  Add onion and turn to medium low.  Saute, stirring, until onion is translucent.

Add kale and cook stirring until kale is bright green. Add mushrooms and stir to mix. Add hot water, return heat to medium, cover and cook for 15 minutes.

Add garlic, lemon and spices, stir to mix.  Cover and simmer on low for another 10-15 minutes or until Kale is cooked through.

Kale and Shiitake
Kale and Shiitake

Adjust seasoning to taste. Serve with lemon wedge alongside brown rice and chicken or fish.

~ Sahtein (double health)! ♥

Steam Baked Vidalia Onions

This recipe is a Cancer fighter. Onions are a major source of a Quercetin, a super-antioxidant.   Similar to garlic, onions and shallots seem to be most helpful in cancers of the digestive tract (e.g. esophagus, stomach, and colon).

Unlike garlic, onions don’t lose their potency if lightly cooked.

Prep: 5 mins Cook: 30 mins

  • 1 Tbs. organic Coconut oil or organic Butter
  • 3 cloves Garlic, finely minced or pressed
  • 2 med Vidalia Onions, peeled and cut in half across the middle
  • 2 Tbs. Water

Preheat oven to 375.

In a small sauté pan over med-low heat, warm the butter until just melted. Add garlic and stir to warm, about 1 minute.

Butter 2

Place onions cut side up, and the water in a small glass baking dish with a cover. Gently spoon the garlic butter on each half equally.

Cover with lid or aluminum foil tent (not touching any part of onions) and seal edges.

Bake until the onion is soft to the fork and garlic is slightly caramelized, about 30 mins.

Gently lift onto plates and serve. You can sprinkle with fresh oregano, thyme, or crushed rosemary.

Delicious alongside organic Chicken Breasts Baked in Lemon Garlic sauce, and a steamed Veggie of your choice.

~In good health! 

When Eggs Meet Vegetables - à la Lebanese

Two of the main spices in Lebanese cooking are Allspice and Cinnamon.  These are used in both savory and some sweet dishes. They were made for each other in terms of flavor compliments. Third in line would be Black Pepper, followed by Cumin. This is the basic 'Omelet' in Lebanon. As with many recipes it includes fresh vegetables and aromatic spices.  I was very scrawny as a girl, and Mom used to tell me stories and feed me bites of breakfast until my plate was clean.

This was one of my favorite egg-based breakfasts, with a few slices of tomato on the side, drizzled with virgin Olive Oil pressed from our own olives. It's still a popular choice at our home.

I'd love to hear how you like it!

*~*~*~*~*~*

Lebanese Garden Omelet

  • 2 Omega-3 Eggs
  • 1-1/2 Tbs. parsley
  • 1 Tbs. finely chopped organic Green Onion
  • 2 Tbs. chopped organic Tomato
  • 2 tsp. pine nuts (opt.)
  • 1/4 tsp. allspice
  • 1/8 tsp. cinnamon
  • Dash of salt

Whisk all ingredients together in a bowl.

Place a sauté or omelet pan over medium-high heat, and brush lightly with organic butter just to coat bottom.

Wait 1 minute, then pour egg mixture into pan.  When edges turn light brown, turn heat to medium-low.  Fold omelet in half and cook for one more minute.

Flip omelet and cook an additional 2 minutes, or until just set in the center. (you can make a small slice to peek).

Serve with fruit, non-dairy cheese, cucumber or tomato slices and whole grain bread.

~ Sahtein!

 

Glutathione

"It's the most important molecule you need to stay healthy and prevent disease --

yet you've probably never heard of it. It's the secret to prevent aging, cancer, heart disease, dementia and more, and necessary to treat everything from autism to Alzheimer's disease. There are more than 89,000 medical articles about it -- but your doctor doesn't know how address the epidemic deficiency of this critical life-giving molecule ...

GLUTATHIONE (pronounced "gloota-thigh-own") is a master detoxifier and maestro of the immune system. The highest concentration of glutathione is found in the liver, making it critically important in the detoxification and elimination of free radicals. Accumulation of these dangerous compounds can result in oxidative stress, which occurs when the generation of free radicals in the body exceeds the body’s ability to neutralize and eliminate them.

 How Should Glutathione Be Taken?

 Unfortunately the BEST way to get supplemental glutathione into our system is through intravenous therapy. Glutathione is probably not well absorbed into the body when taken by mouth.  A more practical solution is to take the precursors -- that is, the molecules the body needs to make glutathione -- rather than glutathione itself. While there is no solid proof this works, the consensus among experts is that doing so will increase the amount of glutathione in the cells.

   "The good news is that your body produces its own glutathione. The bad news is that poor diet, pollution, toxins, medications, stress, trauma, aging, infections and radiation all deplete your glutathione.   This leaves you susceptible to unrestrained cell disintegration from oxidative stress, free radicals, infections and cancer. And your liver gets overloaded and damaged, making it unable to do its job of detoxification.

   “At first I thought that this was just a coincidental finding, but over the years I have come to realize that our ability to produce and maintain a high level of glutathione is critical to recovery from nearly all chronic illness -- and to preventing disease and maintaining optimal health and performance. "  from Dr. Mark Hyman's blog .. read more here.

other Sources:

 Glutathione: New Supplement on the Block

 Gustavo Bounous, MD, is director of research and development at Immunotec and a retired professor of surgery at McGill University in Montreal, Canada. "It's the [body's] most important antioxidant because it's within the cell."

 Antioxidants -- the most well-known of which are vitamins C and E -- are important for good health because they neutralize free radicals, which can build up in cells and cause damage.

 Glutathione occurs naturally in many foods, and people who eat well probably have enough in their diets, says Dean Jones, PhD, professor of biochemistry and director of nutritional health sciences at Emory University in Atlanta. Those with diets high in fresh fruits and vegetables and freshly prepared meats are most likely just fine. On the other hand, those with poor diets may get too little.

 Appleton is Chairman of the Department of Nutrition at the National College of Naturopathic Medicine in Portland, Ore., and senior science editor for Healthnotes, a database on complementary and alternative medicine available at newspaper stands and health food stores.

 "If you look in a hospital situation at people who have cancer, AIDS, or other very serious disease, almost invariably they are depleted in glutathione," says Appleton. "The reasons for this are not completely understood, but we do know that glutathione is extremely important for maintaining intracellular health."

Bounous has developed a glutathione-enhancing product called Immunocal, which is made up of glutathione precursors, mainly the amino acid cysteine.

 Who Does Glutathione Help?

 Animal and laboratory studies have demonstrated that glutathione has the potential to fight almost any disease, particularly those associated with aging, since free radical damage is the cause of many of the diseases of old age.

 "Theoretically, there are many very strong arguments in favor of a therapeutic use of glutathione," says Appleton. "But when people have actually tried to use glutathione as an oral supplement, nasal spray, or intravenously, the results have been more of a preliminary nature. The amount of research on glutathione as a supplement ... is very limited."

 The best studies have been conducted in cancer. One study involved women with ovarian cancer who were being treated with chemotherapy. Some of the women were also treated with intravenous glutathione. Those given the glutathione not only had fewer side effects from the chemotherapy but also had better overall survival rates.

 Case Study

Myriam Abalain of Montreal, Canada, is one of the many people who have taken Bounous's Immunocal to combat cancer. In 1996, at age 33, a routine PAP smear revealed she had precancerous cells on her cervix, which is one step away from having cervical cancer. The three specialists she visited all told her that a hysterectomy was her only option, but she hesitated to have such major, life-altering surgery.

 Instead, she waited. For more than two years, her condition remained stable. Then a friend suggested she try Immunocal. After eight months of taking the supplement, her physician could no longer detect any precancerous cells. Does this mean Immunocal cured her? It's hard to say based on just one case like hers. It is possible her body went into remission naturally.

 Even Bounous acknowledges there's no real proof his product cured her cancer, but he's working on conducting good clinical research, comparing individuals with cancer taking glutathione to those who are not.

 

What Are the Risks?

 Overall, taking glutathione or its precursors in reasonable amounts appears to be quite safe, although it should be avoided in people with milk protein allergies and in those who have received an organ transplant.

 Appleton recognizes this possibility but says "there's no evidence that supplementing with glutathione, even intravenously, is in any way going to make any cancer worse. In fact, the evidence we have suggests the opposite."

 The upshot? The experts disagree on who should take glutathione or its precursors. Bounous says everyone should take it in order to optimize overall health. Appleton would reserve it for people with cancer. Jones says it might only prove beneficial for those who eat poorly and are thus unlikely to be getting much glutathione or its precursors in their diet.

 They all acknowledge that people with severe diseases known to be associated with low glutathione levels, such as AIDS, may well benefit from the supplement, although there is no proof to this effect.

 For her part, Myriam Abalain is still taking Immunocal and feeling fine. "I'm doing pretty

Talk to your doctor about Glutathione treatment, especially if you are in Chemotherapy.

  Be Well.  ♥

Make room for Mushrooms.. It's What's for Dinner

Chanterelle Mushroom – Chicken Pie

Adapted from Tom's recipe at www.tallcloverfarm.com

For the vegetarian version, omit the chicken and add three pounds of mushrooms.  This is a great vegetarian pie as chanterelles are meaty little guys with rich texture.

You will need:

  • Two Pie Crusts: Your favorite Whole Wheat,  Spelt (Whole Foods has a wonderful frozen Spelt crust), or Gluten Free crust of your choice
  • 1.5 lb Chanterelle mushrooms
  • 3 T. Virgin Olive oil
  • 1.5 lb organic, free-range Chicken
  • 1 T. whole wheat Flour
  • 1 Lemon, juiced
  • 1 large Onion, chopped
  • 1 c. Soy Yogurt (Sour Cream if you can eat dairy)
  1. Sauté mushrooms in oil, until tender and most liquid evaporates
  2. Add onion, sauté until translucent
  3. Add diced chicken to pan, cook until tender
  4. Add flour, stir, cook for a few more minutes for thickening
  5. Add lemon juice and yogurt and stir. Let cool to room temperature

Preheat oven to 425 F. Place baking sheet in oven.

Line crust in 9-inch pie plate (10-inch works, too).

Add cooled filling to crust. Place second crust on top and crimp edges. Vent top crust by making 5 – 6 cuts with a knife.

Brush top crust with egg wash (one egg, 1 t. water, mixed).

Place pie on baking sheet in oven, on the middle rack. Bake for 15 minutes, or until top crust begins to brown.

Lower temperature to 350º F, continue baking for another 30 – 35 minutes, until golden and center is firm.

Serve warm (reheats well).

chanterelle mushroom pie Slicin Up Some Chanterelle Mushroom Piephoto credit: http://www.tallcloverfarm.com

Serve with a green salad and roasted balsamic asparagus!

 ~ Bon Apetit!