Hoda's Lentil Salad

Lentils have been a staple, like rice, in the Middle East, for many centuries.  Eaten together, they offer a low-fat, nutritious source of complete protein, fiber, iron and other essential minerals.

Glycemic Values

The glycemic index gives us the impact of carbs on our blood sugar levels; the higher a rating, the more it spikes your blood sugar. On a scale where 100 is pure sugar (glucose), white rice has a GI of 64, while lentils are low on the index at 29.

This salad is full of fiber and flavor.

• 2 c. boiled organic Brown Lentils

• 3 organic Scallions, chopped

• 1/2 c. organic Flat Leaf Parsley, chopped

• 1 Tbs. virgin Olive Oil

• 1/2 tsp. Sea Salt

• 1/2 tsp. Allspice

• 1/4 tsp. Cinnamon

• dash of Black pepper

• Splash of lemon juice (opt.)

Mix all together.  Let sit 15 minutes to blend flavors.  Stir and enjoy served in romaine lettuce leaf boats.

~ Sahtein (double health)! ♥

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.

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!

♥

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! ♥

Quick Mini Veggie Wraps

Next time you shop buy two packages of Brown Rice Wrappers and Nori sheets to have on hand. You can improvise with the filling. Use organic, no-sugar-added Peanut Butter for the sauce base.

Mini Veggie Wraps with Peanut Sauce

Note: Add 1 tsp. Lime Juice for more zip.

• 4 sheets Brown Rice Wrappers

• 2 sheets sushi-grade Nori

• 1 1/2 c. organic Zucchini, shredded

• 1 c. organic Carrots, shredded

• 4 organic Scallions, cut into thin strips

• 3/4 c. fresh organic Cilantro, stems trimmed

• 1/2 c. organic Mushrooms, sliced thin

• 1/2 c. organic Red Cabbage, shredded

• 1/4 c. organic Yellow or Red Bel Pepper, thinly sliced

Spicy Peanut Sauce

• 1/4 c. organic, no-sugar-added Peanut Butter

• 3 Tbs. Coconut Aminos or Tamari Sauce

• 2 Tbs. Rice Vinegar

• 2 Tbs. organic ev Olive Oil

• 1 Tbs. raw, organic Honey (Maple syrup for vegan)

• 2 tsp. Sesame Oil

• 2 tsp. organic Garlic, minced

• 2 tsp. Ginger

• 1 tsp. crushed Red Pepper flakes (opt.)

• 2 tsp. Water or Lime juice

Mix all ingredients, whisking until smooth.  (You may add a few crushed peanuts if you so desire.)  Place in a bowl.

To make Nori, go through the same process, but do not dip in water.

 Place on a chopping board or kitchen counter covered with parchment paper.

Spread 2 tsp. of sauce along center, and place up to 3/4 cup of filling (1/6 of each veggie), in layers, on wrap. Fold ends in and roll firmly but carefully, so as not to tear sheet.

Cut into 1-1/2" slices with very sharp knife, and place on serving platter. Do this with remaining sheets or rice wraps. Serve with additional peanut sauce, or Tamari.

~ In Good Health! ♥

Dark Chocolate Black Bean Bars

• 3/4 c. cold-pressed Coconut Oil

• 5 oz. 85% organic Dark Chocolate, broken into pieces

• 2 c. cooked organic Black Beans, drained

• 3 Tbs. organic raw Cocoa Powder

• 3 Tbs. Coconut Flakes (more to taste)

• 1 c. organic Walnuts, roughly chopped

• 1 pinch of Pink Sea Salt

• 2 Free Range Eggs

• 3 Tbs. freshly ground Golden Flax Seeds

• 2/3 c. Birch Xylitol or 1 c. Chicory Root powder

Preheat the oven to 325°F and line an 11-inch square or 8 x 11 baking pan with parchment paper.

Melt the coconut oil on low heat in a medium size pan, add dark chocolate pieces. Stir around until the chocolate is completely melted.

Chocolate Black Bean Bars

Put beans, cacao powder, coconut flakes and 1/2 cup of the walnuts in a blender or a food processor. Blend for one minute or until well chopped, then add the chocolate mixture and blend for one more minute, scraping down sides once.

Chocolate Black Bean Bars6

In a separate bowl, whisk the eggs with an electric mixer for about 2 minutes, add the flax seeds and xylitol and beat for one more minute.

Save 1 tablespoon of egg mixture in a separate cup and pour the rest into the chocolate and bean mixture and process just until incorporated.

Add remaining walnuts and dark chocolate and stir gently with a spatula to blend.

Chocolate Black Bean Bars7

Pour into the baking pan.

Drip the remaining egg mixture on top of the chocolate mixture and use a toothpick or a knife to create a marble effect.

Chocolate Black Bean Bars final

Bake for 25 - 30 minutes depending on size of pan. They might still feel a little soft in the middle when you test with a toothpick, but they will harden when they cool. These are decadently chocolaty!

You can spread a little no-sugar-added raspberry jam on top for variation.

~ Enjoy!  ♥

Roasted Vegetables with Tea Leaves

Roasted Rainbow Vegetables

8 Servings

Use Organic ingredients:

• 1 cup chopped Red Cabbage

• 1 cup coarsely chopped Onion

• 3 Zucchini, cut in half lengthwise and sliced 3/4" thick

• 3 Carrots, sliced 3/4" thick

• 1/2 large Eggplant, cut in chunks

• 2 cups Butternut Squash, cut in bite size chunks

• 2 Sweet Potatoes, cut in bite size chunks

• 7 -10 cloves Garlic, halved if large

• 2 Tbs. Green Tea leaves (reserved from making tea, or soaked)

• 2 Tbs. Olive Oil

• Pink Sea Salt

• Black Pepper

• 1 tsp. Caraway Seeds

• 1 tsp. Cayenne Pepper

Pre-heat oven to 425ºF.

Combine veggies in a large bowl with tea leaves. Add Olive oil and toss to coat thoroughly.

Sprinkle with the spices. Toss again until evenly coated with the spices. Spoon into a large ceramic or glass baking dish that has been lightly sprayed with Coconut or Olive oil.

Roast for 30 minutes, then flip with spatula and continue to roast for another 10-15 minutes or until carrots are tender. Adjust seasoning, and serve hot.

Eggplant Caponata - King of Vegetables

In the Middle East, the Eggplant is referred to as the King of Vegetables due to its versatility and the large number recipes that feature this violet beauty.

Caponata is served cold as an appetizer.  Since it is versatile, I have heated it up and spooned it over hot millet or quinoa cooked in vegetable broth!

Recipe

Serves @ 10 as an appetizer

eggplant muchroom saute

• 2 lbs. organic Eggplant, peeled and diced

• 2 Tbs. Extra Virgin Olive Oil

• 1 c. organic White Onion, small diced

• ½ c. organic Bell Pepper, small diced

• 2 Tbs. Garlic, finely chopped

• 2 c. organic Tomatoes (peeled, seeded, and small diced)

• ¼ c. organic Basil, fresh chopped

• 2 Tbs. Sherry Vinegar

• 1 Tbs. organic Lemon, squeezed

• 1/8 tsp. Monk Fruit powder

• 1 small Green Chili, minced (opt.)

• ¼ c. Green Olives, chopped

• 2 tsp. Black Pepper, coarsely ground

• 1 Head of Green leaf Lettuce

Sauté diced eggplant in olive oil until lightly browned; removed from pan. In the same pan, sauté onions, bell peppers, tomatoes and garlic for 2 minutes (vegetables should still have some texture, and garlic should not brown). Mix everything else together in a large bowl with the cooked vegetables.

Refrigerate overnight.

Serve over a bed of lettuce and surround with toasted whole wheat pita bread triangles, or scoop onto whole wheat Tuscan bread.

capanota

~ Buon Apetito!

♥

Apples and Butternut Squash

Crock Pots are wonderful for easy, everything-in-one-pot meals. I love recipes that combine fruits and vegetables. 

Recipe

This recipe makes a lovely side dish to curries, grilled chicken or fish.

• 1 Tbs. organic grass-fed, Ghee

• 1/2 ts ground Ceylon Cinnamon

• 1/4 tsp ground Nutmeg

• 1 lb organic Butternut squash, peeled, seeded and cut into 1/2-inch cubes (about 5 cups)

• 2 large tart organic Apples, cored, cut into 1/2-inch cubes (4 cups)

• 1/2 organic White Onions, chopped

• 2 Tbs. pure Maple syrup

• 1 Tbs. Balsamic vinegar

Combine spices in a small bowl, and set aside.

Put squash in Crock-pot. Add apples and onion. Sprinkle with spices and add maple syrup.  Stir to combine well.

Cover and cook on LOW for 6 - 7 hours, or until vegetables are tender.  Stir in butter and adjust seasoning just before serving.

~ En Guete! ♥

Kale and Bean Wraps

Filling

• 1 Tbs.organic extra virgin Olive Oil

• 1 organic White onion, sliced thin

• 5-6 cups mixed organic Greens (Kale, Chard, Spinach, Collards, Watercress…)

• 1 c. organic Carrots, shredded

• 1 c. cooked sprouted Lentils (cook in broth or green tea and spices to give it flavor)

• 1 c. Mung Beans, soaked overnight or till sprouted

• 1/4 c. Water or Vegetable broth

• 2 Tbs. organic Ginger, chopped

• 3 Tbs. organic Tamari Sauce (Gluten Free)

• 1 Tbs. Sweet Chili Sauce

• 1 tsp. Black Pepper

• 1 tsp. Cayenne Pepper

Pour olive oil into a large sauté pan over medium heat. Tilt pan to spread oil on bottom of pan. Add onions and saute for 2 minutes, then add greens and carrots.

Stir for 5 -6 minutes or until greens turn bright.

carrot onion kale saute

Add Mung beans, lentils and water. Stir to mix.  When it starts to simmer, turn heat to low, cover and cook for 10-12 minutes, stirring occasionally.

Add ginger, and seasoning. Stir well, cover and simmer for another 10 minutes, stirring occasionally, until kale is tender. Add more water if necessary.

Taste and adjust seasoning.

Serve wrapped in wilted Chard leaf, whole grain Tortilla, or open face on WASA Rye crackers.  Bon Apetit.

Zucchini Fudge Brownies

No one will ever guess these brownies are healthy! They are gooey and delicious.

black bean brownies

Recipe

• 1 c. organic Black beans, drained

• 1 under-ripe Banana, cut into 5 pieces

• 1/4 c. organic GF Oat or Buckwheat Flour

• 1/4 cup organic Raw Cocoa powder

• 1/4 c. organic Zucchini, shredded

• 1-1/4 tsp. pure Vanilla Extract

• 1/2 - 3/4 tsp. Cinnamon

• 3/4 tsp. Baking Powder

• 1/2 tsp. Baking Soda

• 3 Tbs. Birch Xylitol or 1/4 tsp. Monk Fruit powder

• 3 Tbs. pure Maple Syrup (opt)

• 2 Tbs. brewed Green Tea or Water

• Toasted Pecans (opt.)

Preheat oven to 375º F. Line an 8×8 inch pan with parchment paper and set aside.

Place beans and banana in food processor and pulse until completely mashed.  Add the rest of the ingredients and process until combined, scraping often.

black bean brownies 4

Pour batter into pan, spreading it evenly, and push pecan pieces into batter.

black bean brownies raw

Place pan on middle rack of oven.

Bake for 22-27 minutes, or until edges curl away from paper. The brownies may seem a little gooey, but they harden as they cool. Place pan on a rack and wait 20 minutes before cutting into squares.

Baked Quinoa Falafel

·        2 c. organic Quinoa, uncooked

·        ½ c. organic Red Onion, finely chopped

·        ½ c. organic Green Onion, finely chopped

·        ¼ c. organic Parsley, finely chopped

·        2 Tbs. Cilantro, chopped

·        1 Free Range Egg White

·        1 Tbs. organic Garlic, minced

·        1 tsp. Pink Sea Salt

·        1 tsp. ground Coriander

·        ½ tsp. Black Pepper

·        1 tsp. Cumin

·     ½ tsp. Cayenne

• ¼ c. mixed Olive Oil and Coconut Oil

Line a baking sheet with a lightly oiled piece of parchment paper and preheat oven to 400°F.

Rinse quinoa in a fine sieve.

Bring 1-1/2 quarts of water to a boil. Add and cook quinoa approximately 12-15 minutes.

While the quinoa is cooking, sauté the onions, parsley, and garlic in the olive-coconut oil mixture over medium-low heat until the onions are soft. Do not let oil reach a sizzle!

Transfer to a food processor.

Drain the quinoa, reserving 2 c. of the liquid.

Measure 1-1/2 cups of the quinoa into the food processor along with the spices.  Slowly add enough of the cooking liquid to make a very thick paste.  Scrape down sides as necessary. Discard remaining liquid.

Combine quinoa paste with the rest of the quinoa in a large bowl.  Allow the quinoa to sit until it is thick enough to hold the shape of a patty.

Line a large baking sheet with parchment paper.  Dab a little olive oil on your hands and pat about 2 Tbs. of the quinoa mixture into a 2” patty or use a Falafel mold. Place on prepared baking sheet.  Bake 10 minutes, flip the patties and bake another 6-7 minutes or until lightly browned.

Tahini

Tahini is a source of healthy fatty acids, containing omega-3 and a little omega-6 fatty acids. Getting these from the foods you eat is critical as they are beneficial for your brain and heart.

Tahini will boost thiamine, also known as vitamin B-1. It influences your nervous system, muscles and digestion.

Traditional Tahini Sauce

• 1 c. organic Sesame Tahini

• 2 small Garlic cloves, mashed well with 1/4 tsp. Sea Salt

• 1/4 c. organic Lemon Juice

• 2 Tbs. organic Parsley, chopped

• 1/4 c. + cold Water, enough to give sauce the consistency of Ketchup.

Pour lemon into garlic and salt mixture, and stir well.

Add to Tahini sauce along with 1/4 c. water. Stir.  Tahini will thicken first (due to chemical reaction with lemon juice.)  Keep stirring and adding water in 2 Tbs. increments until consistency is reached.

Add parsley. Will keep for 1 week in refrigerator.

Serving: Use on Falafel, Fish, as a topping on Steamed Veggies, or as a spread on Baked Eggplant and Tomato sandwiches.

Tahini Sauce

Falafel Plate

 ~ Sahtein (double health)! ♥

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

• 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

• 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. 

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 like thermography or MRI’s (please avoid mammograms)

4. Learn how to and do a monthly breast exam

5. 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.

I beleive MRI's should be the method of choice. I will not have mammograms, I don’t want the radiation. And if the technician or doctor try to convince you it’s safe, it’s your body and you get to decide what kind of exam feels safer.

Look into your insurance, and tell your doctor about your preferred 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.

If the lump is not too deep in your body / tissue, then PLEASE ask for a lumpectomy that they can safely biopsy when it is OUTSIDE your body. Don’t say yes to this procedure before you do your own research. Biopsies spread cancer.. there is no argument since you cannot prevent cells from escaping when you poke a hole in a lump.

Your doctor may refer you to a surgeon or breast disease specialist for a biopsy. The surgeon 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 most medical practitioner are willing to admit, since it costs the Insurance company more to allow a surgical biopsy. You have to assess the risk you want to take: 1) the risk (even a small one) 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.

Cancer 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 Lunch Ideas

If you read my post entitled Power Breakfast Ideas, then you know that thinking about meals and what to eat during cancer treatment is a difficult task. Besides your emotional and physical reaction to the changes taking place, your mind just isn't capable of adding yet one more thing to worry about.

Ideally, someone can help you with meal prep a few days a week.  If not, below are some easy ideas to help you ensure you're getting the necessary nutrients during or after treatment, to build your immune system and boost your energy.

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Sardine or Salmon Salad Nicoise: romaine, arugula, endive and radicchio greens, 3 oz. wild caught cooked salmon, or 3 sardines, tomatoes, red bell pepper, lightly steamed green beans, sunflower sprouts, avocado and apple cider vinaigrette or lemon juice and olive oil.

salad_nicoise

Hoda’s Garbanzo Bean Salad: 1 cup cooked garbanzo beans, 1/4 c. cooked organic brown rice, ¼ c, chopped scallions, 2 Tbs. chopped red onion, ¼ c. chopped tomatoes, 1 Tbs. each chopped basil, mint, parsley and ½ - 1 tsp. chopped jalapeno pepper,  Season with a little salt, juice of 1 small lemon and 2 Tbs. extra virgin olive oil.

Tabbouleh Lunch: (click here for my recipe) and ½ baked acorn squash, small organic greens salad or steamed greens flavored with garlic powder and a squeeze of lemon (swiss chard, kale, spinach, beet greens).

tabbouleh

Tempeh Sloppy Joes: Chopped grilled tempeh mixed with tomato paste, 1 tsp. olive oil, garlic, diced bell pepper & chili powder and a dash of salt. Serve open-face on 1 slice whole-grain bread, with steamed broccoli and beets or carrots. (courtesy of Jeanne Wallace, PhD, CNC)

 Whole Grain Pasta Salad:  Use buckwheat or kamut pasta; add chopped veggies, parsley, basil, garlic. Heat enough tomato paste and water to make a sauce, adding oregano, basil, garlic powder, black pepper, a little sea salt and olive oil.

veggie burrito

 Veggie Wrap: Organic cooked brown rice, organic black beans, avocado, cucumber, broccoli sprouts, scallions, chopped cilantro and onions, wrapped in a sheet of Nori seaweed or whole-grain organic tortilla or rice-paper wrap.  (courtesy of Jeanne Wallace, PhD, CNC)

Tempeh Fingers: Marinated strips of tempeh wrapped in steamed chard leaves, with a baked sweet potato or yam topped with a mixture of 1 Tbs. flax oil, 1 Tbs. nutritional yeast 1 Tbs. chopped chives or green onion and shredded rice/ almond cheese.

 Vegetable Curry: Curried veggies over 1/4 c. organic brown basmati rice or faro, cooked in green tea. Serve with a cucumber, mint and tomato salad.

indian_food

Vegetable Burrito: Mix roasted veggies with organic pinto or black beans, a little brown rice, salsa and/or guacamole in a gluten-free tortilla.

Pacific Brand Organic Soup: In a pinch these can be used as a base (tomato, butternut squash, and mushroom varieties).  Add your favorite veggies, beans or whole grains.

~ To Your Health! ♥

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.

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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

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.

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~ Be Well! ♥

The Sweet Potato Story

1. Did you know that a medium-sized sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need, almost 15 percent of your daily dietary fiber intake and 10 percent of the necessary potassium?

2. Did you know that orange-fleshed sweet potatoes may be one of nature's unsurpassed sources of beta-carotene?  And that the beta-carotene and vitamin C in these tubers work together to rid the body of cancer-friendly free radicals?

3. Well did you know diabetics can eat sweet potatoeswithout worry as they have a low glycemic index?

4. How about the fact that they contain Vitamin D which is critical for immune system and overall health, especially for women.

It's important to have some fat in your sweet potato-containing meals if you want to enjoy the full beta-carotene benefits of this root vegetable. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. This can be 1 Tbs. of virgin olive oil (also recommended for breast cancer suppression) per serving for 4.

Organically grown sweet potatoes are free from the harmful effects of chemical fertilizers, pesticides and inorganic sprays. They cook relatively quickly and are rather versatile, lending themselves both to sweet or savory dishes.

Below is a recipe I adapted from Plenty: Vibrant Recipes from London's Ottolenghi , so it fits in with our Anti-Cancer Diet.  Instead of pan frying, we're going to bake these patties, and instead of dairy yogurt we're using soy or coconut yogurt.

SWEET POTATO CAKES (Vegetarian and Gluten Free)

• 1 3/4 lbs peeled organic Sweet Potatoes, cut in large chunks
• 2 tsp. organic Butter or Coconut oil, plus more for cooking
• 2 Tbs. organic Green Onions, thinly sliced
• 1-1/2 tsp. Tamari sauce
• 1 clove Garlic, minced
• 3/4 tsp. Sea Salt
• pinch of Red Pepper flakes
• Scant 1/2 c. organic Oat flour (gluten-free)
• 1 Omega-3 Egg, well whisked

Sauce

• 1/2 c. Soy or Coconut Yogurt
• 2 Tbs. Lemon juice
• 1 Tbs. Extra Virgin Olive Oil
• 2 Tbs. chopped organic Dill
• 2" section of organic Cucumber, thinly sliced
• 1 Tbs. organic Red Onion, thinly sliced (opt.)
• pinch of Sea Salt and Black pepper

Steam the potatoes until tender throughout. Set aside in a colander to drain and cool.

While the potatoes cook, warm the butter or oil in a cast iron pan. Sauté the green onions in 1 Tbs. coconut oil over medium heat until softened, about 4 minutes. Set aside to cool.

Meanwhile, blend all of the yogurt sauce ingredients, besides the dill, together in a mini blender or food processor. Lastly, add the dill and give it one or two more whirls just to blend. Set aside.

When the potatoes have released most of their moisture, transfer them to a bowl and mix them with the tamari sauce, garlic, salt, red pepper flakes and flour to combine. You want the mix to be tacky not wet, add more flour if it seems too moist to hold shape. Add the green onions and egg and mix to combine.

Add enough coconut oil to baking sheet to coat lightly.

Drop potatoes by 2 Tablespoonfuls onto sheet, and flatten into patties. Bake at 375 for 12 minutes, flipping after 6 minutes. Add another 2 -3 minutes if not quite browned on top.

Remove to a plate. Serve with some lightly dressed greens and a generous portion of the sauce. Garnish with a dill stem.

These would be so wonderful with a poached egg and a few leaves of watercress on top.

~ Enjoy! ♥