Power Food: Chard

 

 

Chard has been bred to have highly nutritious leaves at the expense of the root (which is not as nutritious as the leaves). Chard is, in fact, considered to be one of the healthiest vegetables available and a valuable addition to a healthy diet (not unlike other green leafy vegetables).

Power food: Celery Root

 

 

 

A number of vitamins and minerals are present in celery root, most notably vitamin C, potassium, and phosphorus.

Celery root, also known as celeriac, is just what its name claims it to be: the root of the celery plant. This ugly brown hairball of a vegetable has a mild, celery-like flavor with a starchy, rather potato-like texture. It's a surprising but winning combination. With "root" in its name, celery root is obviously a root vegetable. That means that it stores well, making it a real treat for local eaters in fall and winter.

When picking out celery root to eat, look for firm tubers without fleshy spots or discolorations. Smaller roots will taste better, while larger roots are woodier and more suitable for roasting or long stewing. In flavor, the root resembles a concentrated version of celery, with a spicy hint Smaller roots will taste better, while larger roots are woodier and more suitable for roasting or long stewing. In flavor, the root resembles a concentrated version of celery, with a spicy hint of parsley. Celery root can be used in any recipe that calls for celery, and a variety of others as well. It can be stored in the fridge in a brown paper bag with stems trimmed for approximately one week before use. Celery root can be used in any recipe that calls for celery, and a variety of others as well. It can be stored in the fridge in a brown paper bag with stems trimmed for approximately one week before use.

Power food: Cauliflower

 

 

There is a connection between cauliflower and cancer prevention,  since cauliflower provides special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly.

reference: WH Foods

Power food: Carrots

Carrots are nutritional heroes, they store a goldmine of nutrients. Few other vegetables or fruit contain as much carotene as carrots, which the body converts to vitamin A. This is a truly versatile vegetable and an excellent source of vitamins B and C as well as calcium pectate, an extraordinary pectin fibre that has been found to have cholesterol-lowering properties.

The carrot is an herbaceous plant containing about 87% water, rich in mineral salts and vitamins (B,C &,E).

Carrots are an excellent source of vitamin A, a good source of potassium, and contain vitamins C & B6, copper, folic acid,thiamine and magnesium. The high level of beta-carotene is very important and gives carrots their distinctive orange color.

Power Food: Brussels Sprouts

 

 

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. This connection between Brussels sprouts and cancer prevention should not be surprising since Brussels sprouts provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body's detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of Brussels sprouts: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

For those of you who like just the facts here it is:

 

Nutrients in
Brussels Sprouts
1.00 cup raw (88.00 grams)

Nutrient%Daily Value

vitamin K194.7%

vitamin C124.6%

manganese15%

folate13.4%

fiber13.3%

vitamin A13.2%

potassium9.7%

vitamin B69.5%

tryptophan9.3%

vitamin B18%

iron6.8%

phosphorus6%

protein5.9%

molybdenum5.8%

magnesium5%

vitamin B24.7%

choline3.9%

vitamin E3.8%

omega-3 fats3.7%

calcium3.6%

vitamin B33.3%

Calories (37)2%

reference: WH Foods Recommendations

Granola & Oatmeal

 

 

My definition of power foods are nutrient dense foods that offer your body more than taste it contributes to good health and your healthy lifestyle. Oat grains are de-husked, and heated to stabilize the oat groats. This process brings out the nutty flavor that oatmeal provides. They are then milled to produce either fine, medium or coarse ground oats. Rolled oats are steamed then flattened. Steel cut are small broken groats that sometimes are steamed and flattened. Steel cut are said to be the best type of oatmeal for your body, but they do take longer to prepare. Quick oats are small pieces of oats steamed and flattened. Instant oats are precooked and dried and then sugars or artificial flavorings may be added. Oatmeal if consumed daily will lower your blood cholesterol because of its soluble fiber content. Oatmeal provides a high content of complex carbohydrates and water soluble fiber that encourages slow digestion and stabilizes blood sugars. This is why you feel full after eating oatmeal.

You know I am a big fan of slow cookers, well you can make your steel cut oatmeal in your cooker overnight and it will be ready for you the next morning. Or if you don’t have a slow cooker, just simmer the oats in the top of a double boiler for 5 minutes the night before, cover the pot and go to bed, (be sure to brush your teeth) next morning just reheat. Just follow the instructions on the back of your steel cut oatmeal add either low fat milk or water, set your slow cooker on low and go to bed. In the morning you can add any type of berries, banana’s, honey, chopped apples, a tiny bit of natural cane sugar or pretty much anything you think sounds good with oatmeal. Eat oatmeal every morning, so be sure to add it to your grocery list. And if you find it easier to buy the instant oatmeal that's fine, any oatmeal is better than no oatmeal.

When Andrew and Addison were little I used to bake them my recipe for oatmeal cookies, well they are more like granola bars instead of bar shape I made them cookie shape, but they would think they were cookies. With a glass of milk and a navel orange, it is a complete breakfast and the kids think they are having dessert for breakfast. I’ve included my recipe for oatmeal cookies. Okay, now lets talk about granola. I love granola, you can buy it in the cereal aisle, or the organic section of your market or you can make it on your own. I prefer to make it myself, because then I know how much sugar I put into the recipe. I eat granola several times during the week, sometimes I put in on top of my yogurt, or I add skim milk to it for a cereal, or I keep a bowl of it on the counter as a healthy snack. You can package it in a zip lock baggie and take it with you.

The beautiful thing about granola you can add almost anything to it, here are some of my suggestions; nuts, seeds, flax seed, dried fruits,(be careful if you have diabetes, dried fruits are high in sugar), chocolate covered raisins or nuts, coconut, you can really experiment with anything. In Europe they serve Muesli, just so you know, muesli is a high-protein Swiss cereal. It differs from granola in that the grains are not pre-toasted or mixed with oil or sweetener.

Here is my Granola recipe:

Dry Ingredients:

6 cups of flaked or rolled grains

1 cup chopped nuts

1 cup wheat germ

1 teaspoon nutmeg

1 tablespoon ground cinnamon

tiny bit of salt

Wet ingredients:

1 cup dried fruit, I use cranberries or raisins

1/2 cup safflower or canola oil

1/2 cup honey, or maple syrup

Preheat the oven to 300*F. Toss the dry ingredients but not the dried fruit, then add the oil and honey toss again. Spread mixture on two cookie sheets, (those are the side flat sheets you have in your pantry), be sure they are clean, and bake until golden brown, but you have to turn the oats every 10 minutes so it cooks evenly, so use your big spatula  not the rubber one that will melt but the plastic one. Then after 30 minutes, add the dried food and let it cool. Then store in a tightly covered jar. If you want a more low fat granola, omit the oil and toast everything as suggested. You can even reduce the honey if you would like.



Here are the cookies I allowed my kids to eat for breakfast.

Healthy Oatmeal Cookies

1 cup whole wheat flour (a pinch more depending on the moisture of the mix)
•1 1/2 cups of Large Flake Rolled Oats (smaller flake is ok too)
•1/2 tsp baking soda
•1/2 tsp baking powder
•1/2 tsp salt
•2 Tbsp Cinnamon
•1/2 tsp Nutmeg

Wet ingredients
•1/2 cup honey
•1/2 cup oil (corn, grape seed or olive) * you can also use some applesauce to replace some of the oil if you wish*
•1 Tablespoon Molasses
•1 egg (beat with 1 Tbsp Water)
•1 tsp Vanilla

•1/2 cup raisins or dried cranberries
•1/2 cup walnuts, be sure to chop
1.In a large bowl, mix all the dry ingredients together.
2.In a medium bowl, mix all the wet ingredients together. Hint: when measuring out the honey, spray the measuring cup with oil or baking spray–your honey won’t stick).
3.Mix the wet stuff with the dry stuff. Add the raisins and walnuts and mix. If the mixture seems too wet, add a bit of flour. If it isn’t binding together very well, you may wish to add an egg white.
4.COOL the mix for 20 minutes in the fridge.
5.Preheat the oven to 335 degrees (lower temperature due to the honey in the recipe which will burn more easily).
6.Drop by teaspoonfuls onto your baking sheet (I recommend lining the baking sheet with parchment paper). Press down with a fork to ensure even cooking.
7.Bake for about 15 – 20 minutes or until golden on the bottom of the cookie. The cookies freeze well.

Beautiful Brussel Sprouts

My family loves Brussel sprouts. But they didn't at first, until I came up with this recipe. Since brussel sprouts are in season I try to serve them at least once a week. I admit I will even have the leftovers (if there is any) for lunch the next day... in my salad, after you prepare this recipe they will be good cold too. Just add a little balsamic vinegar!

1/2 pounds Brussels sprouts, ends trimmed
3 T olive oil
1 tsp sea salt
1/2 tsp freshly ground black pepper
Parmesan cheese grated, my family likes a lot of parmesan

Preheat oven to 400 degrees F
Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack.
Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with sea salt, if necessary. Serve immediately.

 

[rad-hl]What's your favorite recipe for brussel sprouts?[/rad-hl]

Power Food: Can't beat a Beet

Beets are nutritional powerhouses, high in folate, manganese and potassium. Beets are a unique source of phytonutrients called betalains. Betanin and vulgaxanthin both have been shown to provide antioxidant, anti-inflammatory, and detoxification support.

How to buy beets:
Start with beets that are firm and feel heavy for their size. If the beets came with their greens still attached, cut off the greens, wash them, and use sauté them they also are very good for you. Scrub any dirt or debris from the beets, place beets on a large piece of aluminum foil with a little bit of olive oil covering the beets and preheat the oven to 375°F beets for approximately 40 minutes, give them a squeeze if they feel soft they are done.

Simply grate raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
Healthy Boil beet greens for 1 minute for a great tasting side dish, which is very similar to Swiss chard.
Marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs.

Consumption of beets can cause urine to become red or pink in color. This condition"called beeturia"is not considered harmful. Approximate Nutritional Information: 1 roasted beet: 44 calories; Total fat: 0.2g; cholesterol 0mg; sodium 77mg; Total carbohydrates 10.0g; Dietary Fiber 2.0g; Sugars 8.0g; Protein 1.7 g. (calorie-count.com)

Garlic is in Season Now

Yes garlic does have a season and the season is now. Here are some facts you probably didn’t know about garlic.

Garlic is a vegetable, its in the onion family.

Garlic has been found to have antifungal, antiviral and antibacterial activity.

It dates back 6,000 years ago and it is believed to be from Asia.

Garlic is also claimed to have positive effects on high blood pressure, high cholesterol and certain cancers.Garlic is more than popular flavoring; it is a natural, traditional medicine that has antiviral, antibacterial and antifungal properties. Regular consumption of garlic has been linked with:
• Improving overall cholesterol levels
• Lowering blood pressure and decreasing clot formation, thus reducing the risk of stroke and heart attack
• Combating respiratory infections
• Minimizing symptoms of common colds, including sore throats
• Reducing fungal or yeast infections
Eating raw garlic (chopped or mashed) releases the herb's full potential as the active component, allicin, forms only on contact with air. Garlic loses its antibiotic properties when you cook or dry it, and commercial garlic capsules do not preserve the full activity of the fresh bulb.

You can make raw garlic more palatable by chopping it fine, mixing it with food and eating it with a meal, or cut a clove into chunks and swallow them whole like pills.


Don’t be lazy and buy the chopped garlic in the jars, that type of garlic taste horrible., your mom raised you better than that. Buy the real thing. You may see several varieties of garlic at the market. One variety is called Green Garlic. Green garlic refers to newly formed garlic heads still attached to their greens, usually a local specialty. Their cloves are milky and the flavor extremely mild and delicious. Green garlic should be refrigerated, but dried heads can be stored at room temperature on the counter or in a clay jar made for garlic. If you ever see garlic with the color purple at the tips buy that one, that is the French variety and it is very good, but it has a limited season too. At the market look at the garlic, if it looks too dry, don’t buy it, look for one that isn’t black, bruised or too dry. I buy at least 2 per week. One head of garlic I roast, then I cover it in olive oil and save it during the week to add to vegetables, salad and breads. The other head of garlic I add to meat,, sauces salads and soups.

Here is how to Roast a Whole Head of Garlic

Preheat the oven to 350*. Rub off the outer papery skin, but leave the cloves encased. (I love the way garlic is in little individual packages, its like a gift in every clove that you have to unwrap.) Set the head of garlic upright on a piece of aluminum foil, drizzle with olive oil. Wrap the garlic up well so the oil won’t leak all over your oven. Bake for about 45 minutes. Remove from oven and let it cool. The cool thing about this roasted garlic is you can put this into your refrigerator just like it is and when you need some garlic, pull the head out and squeeze as much garlic as you need, then return the rest to the refrigerator for later use. This will remain fresh in your refrigerator up to 2 weeks, but I am sure it will be gone by then.

Thinking about becoming a vegetarian?

I have just made the lifestyle change of becoming a vegetarian. I have thought about it in the past and then I saw the movie..you know which one I am talking about and if you don't and you want to know email me and I will send it to you, but I do respect the fact that each one of us has a choice, so I am not here to promote vegetarianism, I am here to provide you and your family only the healthiest of foods that fit your beliefs and lifestyle.

Vegetarian cuisine refers to food that meets vegetarian standards by not including meat and animal tissue products. For lacto-ovo vegetarianism (the most common type of vegetarianism in the Western world), eggs and dairy products such as milk and cheese are permitted.  The strictest forms of vegetarianism are vegan-ism and fruitarianism, which exclude all animal products, including dairy products as well as honey, and even some refined sugars if filtered and whitened with bone char.

Vegetarian foods can be classified into several different types:

• Traditional foods that have always been vegetarian (cereals/grains, fruits, vegetables, nuts, etc.)


• Soy products including tofu and tempeh which are common protein sources


• Textured vegetable protein (TVP), made from defatted soy flour, often included in chili and burger recipes in place of ground meat


• Meat analogues, which mimic the taste, texture, and appearance of meat and are often used in recipes that traditionally contained meat.


• Vegans may also use analogues for eggs and dairy products

Making the switch to a vegetarian or vegan diet can help cut saturated fat from your diet, but it may also reduce your iron intake. Vegetarian sources of iron (called nonheme iron) aren't as easily absorbed by the body. Whereas omnivorous premenopausal women need 18 mg per day of iron, vegetarians require 33 mg per day. Good vegetarian choices for iron include lentils, beans, oatmeal, spinach, tofu and small amounts of black strap molasses. You can increase the amount of iron that your body uses by including vitamin C-rich foods like citrus, tomatoes, broccoli and strawberries in your meal. Calcium, coffee and tea decrease iron absorption, so save your iron-rich dishes for after your morning brew or calcium supplement.

Power Food: Beans 101

 

Canned Beans to Dry Beans Conversion Rate
1 cup dried beans= 2 to 2 1/2 cups cooked beans
1 cup dried beans= 1 to 1 1/4 pounds cooked beans
1 can beans= 2 cups cooked beans
1 can beans= 1 cup dried beans
1 pound dried beans= 2 1/2 cups dried beans
1 pound dried beans= 5 to 6 cups dried beans

 

The purpose of soaking beans is to start the rehydration process and reduce the cooking time. Beans will double in size as they soak, so make sure you put in enough water to keep the beans covered. When beans are done soaking, be sure to discard the soak water and use fresh water to cook. This will help reduce the “gassy effect” beans can have.
The Long/Traditional Soak Method is done by simply placing your dry beans in a bowl or jar, covering them with plenty of room temperature water, and allowing the beans to soak for about 8 to 10 hours, or overnight. (You should not let your beans soak for longer than 12 hours as they can lose their texture and flavor.)
The Quick Soak Method is very convenient for most cooks because it rehydrates beans in a little more than an hour. Simply place your beans and soaking water in a pot, bring them to a boil and boil for 2 minutes. Remove from heat and cover with a lid. Allow the beans to sit in the soak water for about 1 hour. Drain the beans to get rid of the soak water and then cook your beans according to your preferred method (see below).
The Hot Soak Method is apparently the “new and improved” method of soaking. It is a cross between the convenience of a quick soak and the benefits of a long soak. It is designed to help break down the sugars in the beans so that they are more easily digestible (reducing the gassy effect even further). For the hot soak method, add 5 cups of water for every 1 cup of beans to a pot. Bring to a boil and boil for 2-3 minutes. Remove from heat and cover (same as the quick soak method) and allow the beans to sit in the soak water for 1-4 hours (4 hours having the better benefits). Then discard the water, rinse your beans and the pan, and return the beans to the pan with fresh cold water to cook as usual.

Cooking Methods

The basic “how to” process of cooking dry beans is pretty much the same regardless of which method you use: soak beans, cook in a liquid (usually with about a 1:3 ratio of beans to liquid) until tender, add seasonings while cooking (basic rule: 1 tsp of salt per 1 cup of beans), drain and eat. So regardless of how you choose to cook your beans, you can take comfort in knowing there’s not much you can do to mess them up if you stick with the basic plan. So let’s take a look at some different methods.

 

Traditional/Stove-Top Method: The benefit of cooking on a stove top is that it cooks slow enough to allow the flavor of the beans and seasonings to meld and create a wonderful tasting dish. The down side is that you need to stick around during the cooking process, so it can take a chunk of time out of your day.

To cook beans on the stove-top, add your soaked beans to the pot along with the appropriate amount of water or broth (again, generally a 1:3 ratio of beans to liquid… just make sure the beans are covered with liquid by about 1-2 inches), you can also add a little oil or fat (1-2 tsp) to help reduce boilovers and add to the flavor, and add whatever seasonings you are using as well (although if you are constantly running into issues with tough beans, wait to add your salt until halfway through the cooking process). Bring your beans to a boil, reduce the heat to a simmer and cover. Allow the beans to cook until tender. This will take anywhere from 30 minutes to 3 hours depending upon the bean variety, but the average time for most beans is 1 to 1½ hours. Check the beans occasionally while cooking to make sure they are still covered with water (no beans should be peeking out of the water). If the water is running low, add more HOT water as it continues to cook. When the beans are done (you can test by either trying to mash one, or eat one), drain off the extra liquid and serve! (Or use in a dish & follow recipe directions for any further preparation.)

 

Crock Pot/Slow Cooker Method: The advantage to using a crock pot for cooking is that it is essentially a ‘fix it and forget it’ way to cook. However, you DO still have to keep an eye on these bean babies to make sure they are kept in enough water and that they are also receiving enough heat to actually cook the beans.

What appears to be one of the most recommended methods for cooking in your crock pot is to cook your soaked beans (with the appropriate amount of liquid and seasonings) on high for about 2-3 hours (you’ll need to monitor the water level in the pot and add extra HOT water as needed) and then reduce the heat to low and cook for an additional 6-8 hours (at which point they won’t need any special monitoring).
(Side note: When I cooked mine in the crock pot, I cooked them on low for the entire time and it took 10-12 hours for them to be fully tender. I turned them on first thing in the morning and they were ready by bedtime.
Once the beans are done cooking, drain (reserve liquid if needed for further preparations) and serve.
*Important Note: You should NOT cook kidney beans in a crock pot because the heat does not reach a high enough boiling point to cook the funky toxin out of the kidney beans and you could end up with a serious stomach ache (or worse!).

 

Pressure Cooker Method: To cook beans in a pressure cooker, combine the soaked beans, appropriate amount of water/liquid, and your seasonings (and oil if desired) in your cooker. (Do not fill it more than half full!) Be sure to follow the manufacturer’s instructions for the following process: seal the cooker and bring it up to the required pressure. Then reduce the heat and start timing. Maintain enough heat to keep the proper pressure (the regulator should be gently rocking, about 1-3 times per minute). Cook for the shortest amount of time indicated on the bean cooking time chart (see image). Remove from heat and follow the manufacturer’s instructions for quickly reducing pressure. Once there is no pressure, open the cooker and test your beans. If they are not quite done, continue to cook on the stove, but without pressure. (Bring the beans to a boil over medium heat, then reduce heat and simmer. Place the lid on the cooker but do not seal it and do not use the pressure weight or regulator. Simmer for about 15-30 minutes until the beans are as tender as you would like. And next time you cook in the pressure cooker, just know to add another minute or two to the cooking time so that they will cook to the correct tenderness.)

Cooking At High Altitudes: When cooking at high altitudes (generally anything above 3,500 ft), your cooking times for beans will increase significantly and can even double (this goes for the pressure cooker method as well). Experiment with the times a little to see what works for you and your altitude and then make note for future reference.
Electric Pressure Cooker Method:check times in your manual.

Bean Cook Times

Beans	Soaked	Saucepan	Pressure Cooker (Soaked/Unsoaked)*
Adzuki Beans Black Beans Cannellini   Beans Garbanzo   Beans Great   Northern Beans Lima Navy or   Small Whites Pink,   Calico, Red Mexican Beans Pinto Beans Red Kidney   Beans Soy Beans Whole Peas	4 hours 4 hours 4 hours 4 hours 4 hours 4 hours 4 hours   4 hours 4 hours 4 hours 12 hours 4 hours	1 hour 1 ½ hours 1-1 ½ hours 1- 1 ½ hours 1 hour 45min- 1   hour 1- 1 ½ hours   1 hour 1- 1 ½ hours 1 hour 3- 3 ½ hours 40 minutes	15/20   minutes 15/20   minutes 15/20   minutes 15/20   minutes 20/25   minutes 20/25-30   minutes 15/20   minutes   20/25   minutes 20/25   minutes 20/25   minutes 30/35   minutes 15/20   minutes

 

Beans (Unsoaked)	Saucepan	Pressure Cooker (Soaked/Unsoaked)*
Black Eyed   Beans/Peas Lentils-   Brown Lentils-   Green Lentils- Red Split Peas	45 min-1   hour 35 minutes 40 minutes 30 minutes 30 minutes	10 minutes 12 minutes 12 minutes 8 minutes 10 minutes

Power Food: Wheat Berries

 

Wheat berries provide protein, calcium, iron, magnesium, phosphorous, and potassium, as well as B vitamins and vitamin E. To prepare, soak 2 cups of berries in water overnight and drain. Add the wheat berries to 6 cups boiling water or broth in a pot, reduce heat, cover and simmer for 1-2 hours. Serve with butter, honey or soy sauce. Add leftovers to soups, salads or knead into bread dough. For a crispy snack, place 4 cups wheat berries and 12 cups boiling water in a container, cover and allow them to soak overnight. Drain off the water and spread berries evenly onto a cookie sheet. Bake at 300° F until brown and crispy (about 10-15 minutes). To make your own cream of wheat from scratch, toast wheat berries and then grind enough to produce1 cup. Bring 3 cups water to a boil and add the ground wheat berries. Return to boil, reduce heat, cover and cook about 1 hour, stirring occasionally. Top with honey, fruit or nuts.

Power Food: Triticale

Triticale may be found in whole berries, rolled like oats or ground into flour. Triticale flour must be combined with wheat, barley or spelt flour in order to produce a light, fluffy end product. Berries or rolled triticale can be used as cereal, in casseroles, or in side dishes such as pilaf. To prepare a delicious, hot cereal, add 1 cup triticale to 3 cups boiling water; reduce heat, cover, and simmer for 1 hour or until tender.

Power Food: Spelt

Spelt is an excellent high-gluten substitute for those allergic to wheat and it can be substituted for wheat in almost every recipe, including pasta. Spelt is easier to digest than most grains and is full of B vitamins, such as riboflavin, niacin, and thiamin, as well as iron and potassium. To prepare, pre-soak 1 cup spelt in 2.5 cups water several hours or overnight. Change the water, bring to boil and then simmer for 45-60 minutes until tender but chewy.

Power Food: Kamut

Kamut is a type of wheat. It is a good source of protein, pantothenic acid, calcium, magnesium, phosphorous, potassium and zinc. To prepare, use kamut flour in place of wheat flour in most recipes, especially pasta. Rolled kamut is available in some natural foods stores and can be used in place of rolled oats.

Power Food: Buckwheat

Buckwheat is sometimes referred to as "groats" (hulled, crushed kernels) or "kasha" (roasted buckwheat groats). Whole grain buckwheat may be used as a main or dish, added to casseroles or soups or ground into flour for pancakes, waffles, muffins, and breads. The flour is dark, robust, and slightly sweet and is best used in combination with blander flours when baking. It contributes bioflavanoids, protein, folic acid, vitamin B6, calcium, and iron to your diet. To prepare, use about 2 cups water per cup of buckwheat. Bring to boil, reduce heat and simmer 20-30 minutes or until tender, not crunchy (add extra water, if needed). For a main dish or side dish, cook onions with the buckwheat and add some herbs and sea salt during the last 10 minutes of cooking time. For kasha, use slightly less water and reduce cooking time to 15-20 minutes. For more ways to prepare Buckwheat look at Blog, How to Cook your Whole Grains, it's easy!

Power Food: Brown Rice

 

Brown rice is a good source of B vitamins and Vitamin E and may be ground into flour for baking cakes, cookies, pancakes, waffles and breads. To prepare, boil twice as much water as you have rice. Stir in rice, return to boil, reduce heat and cover. Simmer about 35-40 minutes. Remove from heat and allow the rice to steam for another 15 minutes or more. Fluff with a fork to separate grains. To make you own cream of rice cereal, grind enough toasted rice to equal 1 cup. Bring 3 cups water to boil and add ground rice. Return to boil, reduce heat, cover and cook 1 hour. Top with honey, fruit or nuts. You can also bake your brown rice in the oven in a glass baking dish. Gather your ingredients as usual (1.5 cups rice and 2.5 cups water), butter and salt. Boil the water, salt and butter together and then pour the mixture over the rice, cover with foil and bake at 375° for one hour. For more ways to cook brown rice, look at blog How to Cook your Whole Grains, it's easy!

Power Food: Turmeric

 

What makes mustard yellow?  The familiar squiggle of bright yellow  mustard that runs down a ballpark frank gets its color from turmeric, a bright yellow spice and cousin of ginger used in many Indian dishes. But it’s not just color that makes this spice shine: Turmeric has long been used for everything from curing digestive problems torelieving pain.

Turmeric, which is made from the root of the cucuma longa plant, gets its super powers from an antioxidant called cucumin.  (No, it’s not related to cumin) Traditional Indian medicine Ayurveda (that’s sanskrit for “science of life”) — has used the spice for its medicinal powers for thousands of years to cure inflammation-based conditions ranging from irritable bowel syndrome and automimune disorders to arthritis and tendonitis . Chronic inflammation (no real flames involved, thankfully) is responsible for many serious illnesses, including heart disease and some cancers, so adding anti-inflammatory foods  (like turmeric!) can help relieve the pain, swelling, and redness that may come with inflammation. Plus, it may help fight infections and help treat digestive problems .

Even more modern studies have found this magical compound can prevent the growth of cancer cells by decreasing swelling and inflammation]. Some research suggests turmeric’s antioxidant powers may also help slow cancer growth and, for those already suffering, make chemotherapy more therapy effective and help protect the body’s healthy cells from radiation damage[ Aside from its antioxidants, tumeric’s anti-estrogen compounds can help fight the growth of breast tissue tumors thought to be caused by estrogenic compounds found in food, pesticides, and other chemicals.

While the spice is typically used in its powder form, turmeric oil has some benefits of its own, working as an effective antifungal[  And some holistic medicine advocates believe tumeric oil  (sold in health food stores) can also help relieve anxiety and stress through aromatherapy and rev up sex drive when added to food.

Mellow Yellow — Your Action Plan

In its bright yellow powder form, turmeric transfers that vibrant yellow tone to the foods it flavors. With an earthy taste (but not super spicy), turmeric adds a tang to curries and bean and rice dishes.  Pair it with black pepper to pump up curcumin’s antioxidant benefits . If the plain yellow stuff is nowhere to be found, try curry powder — a blend of turmeric and other Indian spices like coriander, and cumin — as a stand-in.

And heat doesn’t break curcumin down, which means it retains its beneficial effects after it hits the skillet. Even better news, heating curcumin actually increases its bioavailability (or the body’s ability to absorb it

Though it can take the heat, turmeric can be used out of the kitchen. Apply apinch to minor cuts to help stop the bleeding and to help disinfect. Or make a  mask  out of the powder, some lemon juice, and honey for clear skin. Turmeric paste, a mixture of powder and water, can also take care of pesky pimples.