Cinnamon comes from the bark of evergreen trees of the genus cinnamomum. When cinnamon is harvested, the bark is stripped and sun dried. As it dries, cinnamon curls into a well-known shape, called quills. If not ground, it is then sold as whole cinnamon or cinnamon sticks.

Contents

• Tales of Cinnamon’s Origin

• Wars and Exploration for Cinnamon

• Cinnamon Varieties – Ceylon vs. Cassia

• Coumarin in Cinnamon and Liver Damage

• Health Benefits of Cinnamon

• Ways to Use Cinnamon (with recipes)

Cinnamon was once one of the most highly sought after commodities on the planet. This spice has been in use for thousands of years as a medicine, as an embalming agent, as a means of preserving food, and as a flavoring enhancing spice. The earliest reports of cinnamon date back to ancient Egypt in 2000 B.C. The Egyptians used both cinnamon and the related spice, cassia, as embalming agents. Cinnamon was also used in the Old Testament as an ingredient in anointing oil.

Tales of Cinnamon’s Origin

Europeans were aware that cinnamon was shipped from the Red Sea through the trading ports of Egypt, but where exactly it came from was a mystery. In an effort to maintain their trade monopoly, Arab traders wove elaborate stories about the origins of cinnamon. These stories further helped to justify cinnamon’s scarcity and exorbitant prices.

Sier de Joinville believed the fanciful stories he was given of cinnamon’s origin. Joinville told his king in 1248 that cinnamon was pulled up in nets at the source of the Nile, all the way out at the edge of the world.

An Arab, Herodotus, came to believe that the mythical cinnamologus birds gathered cinnamon sticks from a distant unknown land. The cinnamologus birds made their nests so high in the mountains that no one could climb them. According to this myth, the method of collection was to leave large chunks of ox meat below these nests and wait for the birds to collect them. When the birds gathered the meat into the nest, the increased weight would cause them to collapse, enabling people to gather the cinnamon sticks at the base of the mountain.

Another wild cinnamon origin story claimed that cinnamon was harvested within deep canyons, relentlessly guarded by monstrous snakes.

The 1^st century Roman philosopher, Pliny the Elder, reasoned that cinnamon hails from Ethiopia. Cinnamon, he reasoned, was carried on rafts bereft of oars or sails and propelled by “man alone and his courage.”

Wars and Exploration for Cinnamon

Exploration of the new world was primarily motivated by a desire to expand the spice trade. At the time of Columbus’ expedition, cinnamon was at the height of its demand. Expanding the spice trade was one of the primary reasons for Columbus’ expedition. Columbus sent back what he thought was cinnamon from the New World. It was not cinnamon, however. Cinnamon country had yet to be found.

European efforts to find the source of cinnamon fell short until 1518 when the Portuguese located cinnamon at Ceylon (now known as Sri Lanka). With ruthless precision, the Portuguese conquered the island kingdom of Kotto and enslaved the population in order to monopolize the cinnamon trade.

The Portuguese maintained control of the region for a century, until the occupied people allied with the Dutch in 1638 to wrestle control of the region away from the Portuguese. Their combined efforts were successful, and they eliminated Portuguese control of the region. The Dutch made the island kingdom beholden to them for their military aide. The island people traded one European oppressor for another. The Dutch held the cinnamon monopoly for the next 150 years.

The British later conquered Ceylon in 1784. However cinnamon had begun to be cultivated in other parts of the world, and by the year 1800 it was no longer the rare precious commodity it once was.

Cinnamon Varieties

There are hundreds of types of Cinnamon, but there are only four varieties used for commercial purposes. The cinnamon known as “true cinnamon” is Ceylon cinnamon. This is the only variety that many other countries refer to as cinnamon. Other varieties are known as cassia.

Other cinnamon varieties, which are much more common in North America, are easier to produce and less expensive than Ceylon cinnamon. Cassia (Chinese) cinnamon, Saigon cinnamon, and Korintje are typically all lumped in together and referred to as cassia cinnamon, though they are each distinctively different. Each of these three closely related spices are much stronger and more pungent than Ceylon cinnamon.

In North America, when cinnamon is used as an ingredient or sold on the shelves as simply “cinnamon”, it is typically Korintje or cassia (Tung Hing).

	Ceylon	Cassia	Korintje	Saigon
Other Names	Cinnamomum Verum, Sweet Cinnamon, True Cinnamon, Mexican Cinnamon, Cinnamomum Zeylanicum	Chinese Cinnamon, Tung Hing	Padang Cassia, Indonesian Cinnamon	Vietnamese Cassia, Vietnamese Cinnamon
Scientific Name	Cinnamomum Verum	Cinnamomum Aromaticum	Cinnamomum Burmanni	Cinnamomum Loureiroi
Country of Origin	Sri Lanka (90%), India, Madagascar, Brazil, and the Caribbean	China	Indonesia	Vietnam
Taste	Mild, sweet	Spicy, bitter	Spicy, pungent	Spicy, slightly sweet
Color	Light to medium reddish brown	Dark reddish brown	Dark reddish brown	Dark reddish brown
Aroma	sweet, complex	Intense, pungent	Intense, spicy, pungent	Spicy
Price	Expensive	Cheap	Cheap	Medium
Coumarin	0.017 g/kg	0.31 g/kg	2.15 g/kg	6.97 g/kg

Ceylon Cinnamon

Ceylon cinnamon is grown in Sri Lanka, Madagascar, Brazil, India, and the Caribbean. This variety is more popular in much of Europe, Latin America, Mexico, the Middle East, North Africa, and South Asia. Indian curries and desert recipes of the lighter variety that call for cinnamon are typically referring to Ceylon cinnamon. Ceylon is the sweetest and mildest tasting and the lightest in color. It’s also three to four times more expensive than the other varieties.

Ceylon has less coumarin than the other varieties, and is often recommended above others by the alternative health community and many conventional doctors as well, since coumarin can cause liver damage in high dosages (more on that below).

Cassia Cinnamon (Chinese Cinnamon)

It can get a little confusing here since all three non-Ceylon varieties are often referred to as cassia cinnamon, while the Chinese Cinnamon is often referred to as cassia cinnamon. In other words, Cassia cinnamon may refer to Chinese cinnamon or it may refer to one of the other non-Ceylon cinnamons: Saigon cinnamon or Korintjr cinnamon.

Today, Tung Hing, the Chinese cinnamon is mostly grown in China, Sri Lanka, and Vietnam. This variety is spicy, bitter and very intense.

Saigon Cinnamon

Known as Vietnamese cinnamon or Vietnamese cassia, Saigon cinnamon’s scientific name is Cinnamomum Loureiroi. It comes from an evergreen tree indigenous to Southeast Asia. Saigon cinnamon is closely related to Chinese cinnamon. Saigon cinnamon has around 1-5% essential oil content and 25% cinnamaldehyde in the essential oil, which is the highest of all the cinnamon species.

Saigon cinnamon’s bark is similar to that of Tung Hing, but with a more pronounced and complex aroma. In Vietnamese cuisine, Saigon cinnamon bark is an important ingredient in many dishes including pho, the well-known noodle soup.

Saigon cinnamon has a volatile oil content of around 7%, which gives it a very bold and robust flavor that is ideal for cooking and for use in sauces.

Korintje Cinnamon

Fragrant Korintje cinnamon is as intense and spicy as Chinese cinnamon, but it is also a bit smoother. Korintje cinnamon from Indonesia accounts for most of the cinnamon imported into the U.S. Although lacking the depth of Chinese cinnamon, the flavor is smoother. Korintje cinnamon is a common choice for commercial bakeries in North America because of its good flavor and lower cost.

Coumarin in Cinnamon and Liver Damage

Ceylon cinnamon benefits are marketed as superior to the less expensive Cassia spices primarily due to Ceylon cinnamon’s ultra low levels of a chemical called coumarin, a blood thinner that is toxic to the liver and prevalent in much higher levels in the three cassia spices. It’s not anything most people need to worry about; the risk for any damage with normal or even much higher than normal consumption of cassia cinnamon is negligible.

For flavoring food, go with any and all varieties and discover what works best for each food. As a medicinal supplement though, if you want to take regular, relatively large doses, it may make sense to stick with Ceylon cinnamon for this purpose.

It should also be known that any cinnamon in very large doses will make one sick. Check out the cinnamon challenge; the objective is to film oneself swallowing a spoonful of ground cinnamon in under 60 seconds without drinking anything:

We don’t recommend trying it. The cinnamon challenge is a little risky. If you are taking cinnamon as a supplement in capsule form, it’s typically a good idea to take it with food, and don’t overdo it.

Health Benefits of Cinnamon

While there are definitely color, taste, and texture variations between Ceylon, Cassia, Korintje, and Saigon cinnamon, the differences in respect to health benefits are minor.

Nutrients – One teaspoon of Cinnamon Powder has up to 16% of the U.S. recommended daily allowance for Manganese, 5% for fiber 3% for iron, and 3% for calcium.

Cinnamon, Blood, and Inflammation Reduction

Cinnamon helps reduce unwanted blood platelet clotting, which can result in inadequate blood flow, and is a common symptom of various diseases and overall poor health. Cinnamon inhibits the release of arachidonic acid (an inflammatory fatty acid) and reduces its formation. Cinnamon also removes blood impurities and helps to improve blood circulation due to the presence of a blood-thinning compound.

Cinnamon Is a Powerful Antimicrobial Spice

Cinnamon is antibacterial, antifungal, antiviral, and antiparasitic.

Cinnamon can be used as a food preservative. Just a few drops of cinnamon essential oil to approximately 3 ounces of carrot broth inhibited the growth of the food-borne pathogenic Bacillus cereus for at least 60 days in the refrigerator. When the broth was refrigerated without the addition of cinnamon oil, the bacteria flourished.

Multiple studies have shown cinnamon’s effectiveness with a multitude of viruses including but not limited to HIV, herpes, and the adenovirus. Cinnamon even shows promise with cancer.

Cancer Preventer

Studies have shown that cinnamon and cinnamon oil shows promise with treating tumors, gastric cancers, melanomas, leukemia, colon cancer, and lymphoma cancer.

Antioxidant

Cinnamon a powerful antioxidant. In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “superfoods” like garlic and oregano. In another study, cinnamon, anise, ginger, licorice, mint, nutmeg, vanilla, and artificial preservatives were looked at to see which compounds prevented oxidation most effectively. Mint came in first; cinnamon came in second.

Blood Sugar, Diabetes, and Cinnamon

Cinnamon stabilizes blood sugar levels, which can help with weight loss, and can also prevent, and even help reverse, diabetes and hypoglycemia. Cinnamon actually slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating. Cinnamon also stimulates insulin receptors and inhibits an enzyme that inactivates insulin receptors while it enhances muscle cells’ insulin-signaling pathways, which increases the body’s ability to properly utilize glucose.

One study found Cassia cinnamon was almost twice as effective as the same amount of Ceylon cinnamon for controlling blood sugar. On the other hand, if you are concerned about coumarin consumption, you could double your Ceylon cinnamon dosage and not even come close to the high Coumarin levels found in Cassia Cinnamon. The general consensus is that approximately 1/2 of a teaspoon a day of cinnamon is effective for normalizing blood sugar.

Lowering LDL Cholesterol and Triglycerides

Studies have found that regular consumption of cinnamon is associated with a statistically significant decrease in levels of LDL cholesterol, triglycerides, and an increase in HDL cholesterol (known as the good cholesterol).

A controlled study was done with 60 people with type 2 diabetes. One group received cinnamon daily while the other group was giving a placebo. Forty days later, all of the cinnamon group showed reduced blood sugar levels down by 18-29%; reduced triglycerides, down by 23-30%; reduced LDL cholesterol, down by 7-27%; and reduced total cholesterol, down by 12-26%. The placebo group saw no significant changes.

Cinnamon and the Brain

Folklore says the smell of cinnamon can cure the winter blues. No studies support this except for an interesting study that found the scent of cinnamon reduced driver irritability.

Cinnamon boosts the activity of the brain and removes nervous tension and memory loss. Researchers have proven that cinnamon improves cognitive abilities such as attention span, virtual recognition memory, working memory, and visual-motor response. Just the aroma or just the taste of cinnamon, can stimulate cognitive function.

Cinnamon consumption may delay the effects of, slow the effects of, and even reverse some of the effects of Alzheimer’s. In addition, some parents are using cinnamon to treat their children with ADHD.

Ways to Use Cinnamon

There are various essential oils extracted from various parts of the tree (not just the bark), and various species (as mentioned above) to choose from.

Cinnamon Stick Tea

• • 1. 5 cups water in a metal pot or glass kettle
    2. Add one cinnamon stick (3 inch length)
    3. Cinnamon sticks should be boiled slowly. Set the heat setting to as low as possible to sustain a low, slow boil and cook 15 to 25 minutes.
    4. Let it steep/rest for 15 minutes.
    5. You may reheat before serving. It yields just over a cup.

Enhanced Golden Milk Tea Recipe

This is a new twist on an ancient way of experiencing the benefits of turmeric. Ideally, use all fresh, unadulterated herbs whenever available.

• • • 1 cup of warm Coconut Milk
    • 1 tablespoon of freshly grated turmeric with skin
    • 1 teaspoon ground Cinnamon
    • 1 teaspoon freshly grated ginger with skin
    • 1 pinch of black pepper
    • Pinch of cayenne pepper

Mix it all up and drink. I you prefer to drink it warm, only heat the coconut milk; be careful not to cook the other ingredients. Add the other ingredients when the coconut milk is cool enough to drink to preserve enzymes and other fragile micronutrients.

Household Disinfectant and Odor Neutralizer

Cinnamon has been proven to be good at killing bacteria including, e-coli and salmonella. Cinnamon oil kills bacteria that create odors as well.

Mix 10 drops of cinnamon essential oil in 2 cups of water in a spray bottle and use to disinfect counter tops, sinks, cabinets, doorknobs, toys etc.

Place three drops of cinnamon essential oil mixed with water on a diffuser to neutralize odors in a large room within minutes.

Tooth and Gum Health

Antibacterial properties of cinnamon remove harmful bacteria without damaging teeth or gums. Try using cinnamon with homemade mouthwash and toothpaste recipes. Also, try oil pulling with coconut oil and a few drops of cinnamon oil. See Homemade DIY Oral Health.

Insect Repellant

Cinnamon essential oil can be used for head lice treatment and to repel (or kill) ants, bed bugs, dust mites, roaches, and mosquitoes.

Skin Infections Like Athlete’s Foot

Try cinnamon oil on any topical skin infection, including athlete’s foot. It’s antimicrobial properties make quick work out of fungus.

Digestion

Cinnamon is very effective for treating indigestion, nausea, vomiting, upset stomach, diarrhea and flatulence. Cinnamon eliminates excess gas from the stomach and intestines, removes acidity, kills pathogens and acts as a diuretic to stop diarrhea. It relieves irritable bowel syndrome, reduces morning sickness, and is often referred to as a digestive tonic.

Menstruation

Cinnamon has been shown to provide relief from menstrual discomfort and cramping.

Breastfeeding

Regular consumption of cinnamon after childbirth delays menstruation, especially when combined with breastfeeding. Many believe that cinnamon promotes healthier breast milk as well.

Massage

Cinnamon is also an anti-inflammatory substance that combined with carrier oil for massage, and when consumed, can help soothe and remove stiffness in muscles and joints.

Wound Healing

Cinnamon oil acts as a coagulant to stop excess bleeding and kills infectious pathogens, facilitating the healing process.

Conclusion

The cinnamon in your pantry is most likely many years old, stale, and of little potency. Stale cinnamon has reduced flavor and health benefits. It may be time to go cinnamon shopping. Be sure to check out garlic, turmeric, ginger, and more below.

Further Reading:

• • • The Amazing Herbal Power of Ginger
    • Turmeric – Learn More about This Ayurvedic Herb
    • Garlic – The Most Amazing Herb On The Planet
    • How to Optimize Curcumin Absorption – With Golden Milk Tea Recipe
    • Spices
    • Foods, Vitamins, and Herbs That Kill Cancer

Sources:

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• • Cinnamon, ground – World’s Healthiest Foods
  • Cinnamon Health Benefits – Livestrong
  • Health Benefits of Cinnamon Oil – Organic Facts
  • Ceylon or Cassia? Cinnamon Benefits Not a Matter of Variety – The Home Economist
  • 20 Health Benefits of Cinnamon – Cinnamon Vogue
  • 11 Health Benefits of Cinnamon You Need to Know – Organic Authority
  • What is the difference between cinnamon and cassia? – The World’s Healthiest Foods
  • Cinnamon’s Spicy History – History
  • All About Cinnamon – In Depth Info
  • Myths and Legends About Herbs and Spices – E How
  • Cinnamon: Potential Role in the Prevention of Insulin Resistance, Metabolic Syndrome, and Type 2 Diabetes – US National Library of Medicine
  • Antidiabetic effect of Cinnamomum cassia and Cinnamomum zeylanicum in vivo and in vitro – US National Library of Medicine
  • Herbs and Spices in Cancer Prevention and Treatment – US National Library of Medicine

Forget buying toothpaste, reading all of those ingredients, wondering if you can recycle the toothpaste tube or not. Make your own toothpaste, mouthwash, and more. There’s nothing you can get in the store that will do as well as these recipes.

But remember, there’s nothing you can do for your gums and teeth that will heal them and keep them healthy without eating a healthy diet. Your mouth emulates the health of your gut. Disease starts in the gut, and that’s true for everyone except for the few people who smoke but eat very well. Smoking (tobacco, marijuana, anything) is extremely bad for the teeth and the gums. That’s not to say that if you choose to smoke you should not use these homemade recipes, it’s just that your teeth and gums will deteriorate if you do not take care of the rest of the body. These formulas can reduce the deterioration rate, or, if the body is taken care of, they will accelerate the healing, reverse cavities, remove inflammation, eliminate infection, and whiten.

One other exception, and an unfortunately common one, is someone who takes very good care of their body, but is stuck with mercury fillings. These fillings will also deteriorate teeth and gum health, but there are steps you can take that will significantly reduce health consequences.

Homemade Remineralizing and Whitening Toothpaste Recipe

Make your own remineralizing toothpaste with calcium, magnesium, stevia, coconut oil and essential oils to help your teeth stay strong and your gums stay healthy.

Ingredients

• 5 parts calcium/magnesium powder (the best calcium for this can be obtained with this homemade calcium recipe)
• 2 parts baking soda
• 1 part unrefined sea salt, finely ground
• 3-5 parts coconut oil to get desired texture
• Optional ingredients: Essential oils for flavor and/or kill germs (mint, cinnamon, tea tree, peppermint, orange), and stevia (takes very little)

Instructions

• Mix calcium, salt, and baking soda in a bowl
• Add coconut oil, one part at a time until you reach the desired consistency
• Add any optional ingredients
• Store in small glass container.

Hydrogen peroxide is added to many home toothpastes, especially those formulated for whitening. But hydrogen peroxide is one of those ingredients you are not supposed to swallow and it can irritate the gums. It is not a good idea for kids or for anyone with sensitive, damaged, or diseased gums.

Simple Toothpaste Recipe

If you don’t have access to some of the ingredients listed above, or you just want a simpler formula, you can make homemade toothpaste, that’s not really a paste, with the following:

• 1 teaspoon baking soda
• 1/2 teaspoon unrefined sea salt, finely ground

Instructions

Just mix the ingredients.

Homemade Earthpaste Recipe

If you like the earthy shampoos and soaps, then this toothpaste formula is right up your alley:

Ingredients

• 4 Tbsp bentonite clay
• Distilled water
• 5 drops tea tree oil
• 5 drops liquid stevia
• 10 drops peppermint essential oil
• 2 Tsp unrefined sea salt

Instructions

• Combine 2 tablespoons of water with the bentonite clay in a glass bowl and mix well using a non-metal spoon (clay shouldn’t come in contact with metal)
• Add tea tree oil, stevia, and peppermint essential oils
• Add salt, mix well
• Add water to taste and texture.
• Store toothpaste in a glass with a lid (the toothpaste will dry out over time if left uncovered)

Oil Pulling

Oil Pulling is a traditional Ayurvedic method of oral care that involves swishing oil around in your mouth for 15-20 minutes. Some say that this practice can detoxify the whole body and heal all kinds of diseases, but these statements aren’t possible if the diet is not addressed. It does promote good oral health by reducing the amount of harmful bacteria and dental plaque while cleaning the areas of the mouth that brushing and flossing cannot get to. Oral health does increase the strength of the immune system, so oil pulling can lead to improved overall health.

Traditionally, sesame oil was used, but these days coconut oil is more often recommended, and it’s my preference as well. To increase the potency of this protocol, use essential oils, such as peppermint, cinnamon, or clove. Tea tree oil and oil of oregano are two good options, but they can get really intense. Start off with just a small amount.

Here are some suggestions with the essential oils for oil pulling. Add these to a tablespoon of coconut oil.

• For bad breath: 2 drops of cinnamon, spearmint, or peppermint essential oil
• Toothache: 2 drops of clove or tea tree essential oil, or one of each
• Canker sores: 2 drops of holy basil essential oil.
• Gum disease: 2 drops of cinnamon, clove, or tea tree essential oil.
• Receding gums: Add 2 drops of Myrrh essential oil.
• Cavities: 2 drops of clove or tea tree essential oil, or one of each
• Any infection in the mouth: 2 drops of clove or tea tree essential oil, or one of each

How to Oil Pull

Swish the oil around in your mouth (like you would with mouthwash) and pull through the teeth, for 15 to 20 minutes. Don’t swish hard, or your cheeks will get sore very quickly.

The longer you do it, the more benefit you’ll get. 15 to 20 minutes is ideal, and I like to do it while I write articles, but even just doing it for a few minutes is very beneficial. You may need to take your time and build up your mouth strength. (I did.)

Spit it out! Do not swallow it. That oil gets nasty, and it’s better to dispose of it than swallow it. Follow with tooth brushing, or at least thoroughly rinsing the mouth. And don’t spit it out in the sink. The oil could stop it up.

Homemade Mouthwash

There are lots of interesting mouthwash recipes, but between the homemade toothpaste and the oil pulling, I hardly ever want to use it. When I do, I just put some water in my mouth and drop in some essential oils like peppermint, mint, or clove, and follow with swishing and gargling. But here is one recipe I have made that I like very much.

Ingredients

• 1 cup distilled water
• 1 teaspoon unrefined sea salt
• 1 teaspoon calcium magnesium powder (homemade calcium recipe)
• 4 drops spearmint essential oil*
• 2 drops cinnamon essential oil*
• 2 drops peppermint essential oil*
• 2 drops clove essential oil*

Directions

Mix ingredients in a glass bottle and shake.

* optional

Instant Breath Freshening

If I need to freshen my breath in hurry, I gargle with apple cider vinegar, or I chew on raw garlic, parsley, and/or cilantro (whichever I can find first). As long as you rinse well with water afterwards, you’ll have fresh breath.

Shillington’s Tooth and Gum Formula (click here to buy)

There is a third step in dental care for anyone who is struggling with gingivitis or wants to use a preventative treatment. Dr. Shillington’s Tooth and Gum Formula can be used as a mouthwash (one dropperful to a cup of water), on your toothbrush (8-12 drops on your toothbrush after brushing your teeth), or with a water pick (2-4 dropperfuls, but rinse out your water pick after use so the tee tree oil does not shorten the life of its rubber seals). After each of these methods, do not rinse; allow the ingredients to continue working.

Dr. Shillington writes, “The Echinacea in the formula deadens pain, kills germs, kicks the immune system into action, and starts working against bacteria that is deep down in the gum pockets. Bayberry and Oak Bark will tighten up the gum tissue right before your eyes. Peppermint is a very strong disinfectant, reduces inflammation, and also increases blood circulation to carry off toxins, bring in nutrition, and generally cleanse the mouth. Clove oil is a great pain reducer for toothache.”

You can make your own Tooth and Gum Formula with Dr. Shillington’s recipe or purchase the Tooth and Gum Formula through Green Lifestyle Market.

Dr. Shillington’s Tooth and Gum Formula Recipe

(Use Organic ingredients where ever possible).

• 10 oz Echinacea tincture
• 1/4 cup of tea tree oil
• 4 oz. bayberry tincture
• 2 oz. oak gall (or 3X oak bark) tincture
• 2 TBS. Cayenne tincture
• 2 1/2 dropperfuls of peppermint oil
• 2 1/2 dropperfuls of clove oil

A “part” is a measurement by volume, not weight. Blend all ingredients together and make into a tincture using a 50/50 blend of alcohol and distilled water. For more, see How to Make a Tincture.

A dropperful is considered to be about 1/2 way up the dropper from a two ounce bottle.

Be sure to shake well before each use.

Conclusion

Gum disease is not only avoidable, it is, contrary to conventional opinion, completely reversible. For more on oral health, be sure to check out Mercury Fillings, Root Canals, Cavitations – What You Need to Know. As far as that healthy diet we were mentioning, check out 80% Raw, which also has an amazing salad recipe.

Recommended Products:

• Shillington’s Tooth and Gum Formula
• Earthpaste Spearmint Toothpaste
• Peppermint Oil
• Cayenne Tincture
• Shilllington’s Herbal Snuff
• Shillington’s Echinacea Plus

Further Reading:

• Periodontal Disease, Gum Disease – What you need to know
• 80% Raw Food Diet
• Mercury Fillings, Root Canals, Cavitations – What You Need to Know
• How to Kill Candida and Balance Your Inner Ecosystem
• Still Have Candida? How Mercury Fillings Cause Candida Overgrowth

Sources:

• Remineralizing Toothpaste – Wellness mama

Eating to establish and maintain healthy bacteria in the gut may be the most important action we take to maintain and enhance our health. Once we understand how the good bacteria in our gut aids us—in digestion of our food, protecting us from pathogens, how it’s essential to our immune system, how it creates 95% of our serotonin, and more—it’s easy to understand how crucial gut health is to our overall health.

Prebiotic foods are the first and most important step. Raw vegetables and fruits feed the healthy bacteria in our gut and provide the insoluble fiber that not only moves waste through our system, it provides a structure for the bacteria to cling to as it multiplies. These foods should comprise 80% of our diet.

Though stomach acid may kill the majority of bacteria in fermented foods, many believe that regular consumption of these foods adds to the healthy bacteria in the gut.

Not long ago, I drove across town to buy kimchi, one of my favorite probiotic foods. A pint was $6.99. A quart was $12.99. I was so excited to a gallon jar for $20.00 I forgot to read the label! MSG. Need I say more? So I decided it was time to learn how to make kimchi.

The first step in making any fermented food is to thoroughly wash the jar you are using for the fermentation, all of the utensils and dishes, and your hands. Just make sure everything is good and clean. Running things through the dishwasher or sterilizing is an option to consider.

You Will Need:

• 1 large Chinese cabbage – 2 lbs (Napa seems to be the most common choice for kimchi, but you can use bok choy or any other cabbage)
• 1 cup kosher salt
• 2 cups of pure water
• I daikon radish
• 5 green onions or scallions
• 1 Granny Smith apple
• 2-3 carrots
• 1 head of garlic
• 1/4 cup of sliced ginger
• 1 tablespoon organic sugar
• 1 ½ cups of Korean red chili flakes or hot pepper powder
• soy sauce, fish sauce, or vegetable culture
• Jars or a fermenting crock

Chop Up Your Cabbage

There are hundreds of recipes for kimchi. One of the variations involves how you cut up the cabbage. You can cut it into bite size pieces or cut a Napa cabbage into four pieces, core the pieces, and separate each leaf that you will eventually spread with your spice mix and roll it up. Or you can leave the entire cabbage intact. In this recipe, we are going to cut the cabbage into bite size pieces.

Soak Your Cabbage

First wash the cabbage. Now you will soak the cabbage in your brine mixture.

Again, the directions vary widely on this step. Some say massage the salt into the cabbage leaves others say soak in salt water from 2 hours to overnight. My preference is the quick method that only takes an hour.

• Separate the cabbage into 2 bowls (unless you have one great big bowl).
• Sprinkle half a cup of salt on the cabbage in each bowl.
• Pour one cup of water into each bowl.
• Using very clean hands, massage the salt into the cabbage. Do this every twenty minutes for an hour.

Cut Your Other Vegetables

The other vegetables (and the apple) need to be cut into small pieces – thin enough to ferment well and become soft, but not so thin that they dissolve into the mixture. You can cut your radish, carrots, and onions into matchsticks or slices. Aim for bite size pieces that are no more than ¼ inch thick and 1 inch long. Set aside. (Remember to toss the cabbage after 20 minutes).

Make Your Paste

Use a food processor to process the ginger and garlic until it is a paste. Put it in a bowl and add the red chili flakes and organic sugar. Add a few tablespoons of non-chlorinated water to make the paste a spreadable consistency. Add two teaspoons of soy sauce or fish sauce or use a vegetable culture according to directions. Mix well. (Once again, massage and toss your cabbage.)

Rinse and Drain Your Cabbage

When you have massaged and mixed your cabbage three times, rinse it well to remove the excess salt. Make your final rinse in filtered or non-chlorinated water. (Chlorine inhibits the fermentation process). Rinse and dry your bowl. Drain cabbage in a colander for 20-30. Squeeze out excess water (or use a lettuce spinner).

Putting It All Together

Once your cabbage has drained, put it back in the dry bowl and add the other vegetables and apple. Mix well.

Rubber or plastic gloves are a good idea. If you don’t use them, the red pepper will burn sensitive skin. But you don’t have to use them. Just make sure your hands are really clean and don’t touch your face or eyes.

Add the paste and really work it in to coat every surface.

Pack the coated produce into jars or a crock. Pack it tight. Leave an inch or two at the top of the jar. Push down on the cabbage mixture to make the brine rise above it.

Put a lid on the jar and store in a dark place for 1-5 days. You will need to burp the lid once a day if you use a standard jar. Or you can use a lid with an airlock. Or you can use a crock. Your kimchi will be ready when the cabbage looks a little translucent and tastes right. Usually 2-3 days. Refrigerate it at that time to slow down the fermentation process.

Remember, kimchi recipes will vary in ratios and ingredients. The amount of ginger and garlic vary widely and whether or not to use fish sauce or to add carrots or apple. Ratios will vary as well as ingredients. Experiment. Discover your own perfect recipe.

Fermented foods are just one of the ways to improve gut health. An 80% raw food diet is essential to gut health as is ridding the body of Candida.

Editor’s Note

Contrary to popular belief, fermented foods are not a great source of probiotics. The bacteria, while numerous, mostly dies in the stomach acid. There are tons of other benefits to fermented foods, and some of the bacteria do reach the gut, but for people suffering from Candida, fermented foods are not your best defense. The supplements below and garlic are better for balancing gut flora. A “trick” that some do is to use certain foods like black strap molasses or baking soda to lower the acidity of the stomach acid and then eat sauerkraut.

Also, most of the probiotics you find in stores have weak bacteria that don’t make it past the stomach acid. FloraMend and Bio-K have exceptionally strong bacteria strands that pass through stomach acid fully functional. Also, vegetables make great prebiotics. They ferment in the gut (in a way) as they are digested.

Recommended Supplements:

• Floramind-Prime by Thorne
• Shillington’s Intestinal Cleanse
• Formula SF722
• MicroDefense – Pure Encapsulations

Further Reading:

• The Fascinating Bacteria in our Gut, and How it Affects Our Whole Lives
• Fermented Foods Optimize Your Health
• After taking antibiotics, this is what you need to do to restore healthy intestinal flora

Sources:

• How to Make Kimchi: according to my Kun Umma — Samuel Kiehoon Lee – YouTube.com
• How to make Kimchi – YouTube.com
• How To Make Easy Kimchi at Home – Cooking Lessons From the Kitchen

 

Root vegetables are exactly what the name implies – they are the root of the plant. The most common root vegetables have become family staples: potatoes, sweet potatoes, carrots, onions, beets, and radishes. Some are treasured spices: garlic, ginger, horseradish, and turmeric. And then there are the more adventurous root vegetables that you may or may not have cooked or eaten: daikon radishes, turnips, parsnips, rutabagas, Jerusalem artichokes, celeriac, kohlrabi, yuca, jicima, maca root, and more.

Due to their ability to absorb vitamins and minerals from the ground, root vegetables grown in rich soil are full of nutrients and are an excellent source of fiber. Many are high in vitamin C, B vitamins, and vitamin A. Many are antioxidants. Several have remarkable healing properties.

Contents

Unfortunately, root vegetables absorb toxins from the ground as well, making organic the best choice.

In choosing the best root vegetables, all should be firm, never soft, and blemish free. If the tops are still attached, you want to choose fresh leaves, not only as a means to choose the freshest vegetables, but the tops of many root vegetables are eaten as well as the root.

In the past, we stored root vegetables in the root cellar, a dark, cool, humid space. If you choose to store any root vegetables in the refrigerator, cover and seal them in plastic or paper and place them in a drawer or they will soon become soft. (Do not refrigerate regular onions or potatoes.)

Many root vegetables can be eaten raw, steamed, sautéed, baked, roasted, stir fried, or fried.

Potatoes

The number one food crop in the world, potatoes are a nutritious vegetable unless they are fried or loaded down with butter and sour cream. They are a good source of antioxidants, vitamin B6, vitamin C, potassium, manganese, phosphorus, niacin, copper, and pantothenic acid.

There are around 100 varieties of potatoes with varying skin colors (red, brown, yellow or purple-grey). The flesh is white, yellow, or purple. Potatoes also come in all shapes and sizes from the giant russets to tiny fingerlings.

Do not store potatoes in the refrigerator or in sunlight. A cool, dark place is best. Do not leave them in a plastic bag that will trap moisture. Store in paper bags or burlap. Do not eat potatoes that have turned green or sprouted.

Potatoes are one of the “dirty dozen” with the highest pesticide residues. Choose organic potatoes to avoid these toxins.

Potatoes can be baked, roasted, steamed, boiled, or fried. A common favorite way to cook baked potatoes is with rosemary.

Recipe: Rosemary Potatoes

Bake small potatoes (or 4 large potatoes) in the oven at 360 degrees until they are 3/4 of the way done. Remove from oven, cut in half (peel and dice large potatoes) and mix with the following:

• 2 tablespoons olive oil or coconut oil or ghee
• 1 tablespoon minced garlic
• 3 tablespoon chopped fresh rosemary
• 2 tablespoon chopped fresh parsley
• 1 teaspoon spicy red pepper flakes
• 1 teaspoon salt
• 1 teaspoon of black pepper
• 1 teaspoon of turmeric

Return to the oven and continue cooking until done.

Carrots

Most of the time, the carrots we see in the grocery store or farmers market are a bright orange color, but carrots come in a variety of other colors: white, yellow, red, and purple.

Carrots are a well-known and proven aid to eye health, including glaucoma and cataract prevention. Newer studies reveal their ability to prevent colon cancer and cardiovascular disease. They are an excellent source of vitamin A, with one cup of carrots providing more than the daily requirement. They are also a good source of vitamin C, B vitamins, vitamin K, vitamin E, manganese, potassium, and more.

If the carrot tops are attached, cut them off before storing the carrots and the tops in the refrigerator. Tops can be eaten; try adding them to your salads.

Carrots can be eaten raw or cooked in a variety of ways; however, steaming is said to retain the most nutrients and provide the best taste. Cut in 1/2 inch slices and steam for 5 minutes.

Recipe: Carrot Slaw

A delicious carrot slaw can be made with three ingredients: carrots, pineapple, and raisins (or dried cranberries).

• Cut one fresh pineapple into small pieces – retain juice.
• Add shredded carrots. Judge the amount by the pineapple and pineapple juice. You want the juice to moisten all of the carrots. (You can always add a little extra juice.)
• Add raisins or dried cranberries. Stir and eat immediately or cover and refrigerate a few hours to let the flavors mingle.

Sweet Potatoes

There are about 400 varieties of sweet potatoes. Their flesh may be nearly white, cream, yellow, orange, pink, or purple. They are anti-inflammatory, have antioxidant properties, and they help maintain blood sugar levels.

The leaves of the sweet potato plant have antioxidant properties and are often added to soups. Purple sweet potatoes contain an antioxidant ability more than 3 times that of blueberries. They are also a very good source of vitamin C, B vitamins, manganese, phosphorus, copper, potassium, and pantothenic acid.

Sweet potatoes can be baked, roasted, stir fried, fried, boiled, or steamed. Like carrots, steaming retains the greatest nutrients, though boiling retains plenty of beta-carotene. Baking or roasting doubles the glycemic index.

Recipe: Sweet Potato Pie

• 4 medium sized sweet potatoes. (The dark orange kind)
• 1 fresh pineapple, chopped into small pieces.

If you bake the sweet potatoes, bake them slowly in a 350 degree oven. If you slice and steam them, you may want to add a little honey after mixing all the ingredients.

• Mash or whip cooked sweet potatoes with coconut oil or ghee
• Add spices to taste: cinnamon, cumin, allspice, nutmeg, and salt.
• Add fresh pineapple when the sweet potatoes have cooled enough to not kill the pineapple’s enzymes.

Onions

Onions support the cardiovascular system, benefitting both the heart and the blood vessels. They help increase bone density, support ligaments, and are an anti-inflammatory. Onions have also been shown to help prevent cancer and are antibacterial. Rat studies are showing onions help balance blood sugar. They are a very good source of biotin and a good source of vitamin C, copper, B6 and B1, phosphorous, potassium, and folate.

There are two important things to keep in mind when dealing with onions. 1. Do not over peel! The outer layers are more nutrient dense than the inner layers, so peel as little as possible. 2. Let onions sit for 5 minutes after chopping or slicing before cooking them. Again, this has to do with nutrients and the chemical process that takes place within the onion when it is cut.

Green onions can be stored in the refrigerator along with bagged scallions. Other onions should be stored at room temperatures, away from potatoes and bring sunlight. Wire baskets or other methods that allow for ventilation are good.

This amazing recipe comes to us from Julie Kinch and Debbie Fraser of Cooks With Cocktails (See link below).

Recipe: Gluten Free Crispy Baked Onion Rings

Ingredients

• 1 large Sweet Onion (I like Vidalia, but you can really use whatever)
• Olive Oil Spray

For The Dry Mix

• ½ cup Arrowroot Powder
• 2 tsp Paprika
• 5 tsp Salt
• 1 tsp Onion Powder
• 1 tsp Garlic Powder
• 5 tsp Sugar (optional)

For The Wet Mix

• ½ cup Coconut Milk
• 1 Egg

Instructions

1. Heat your oven to 400 degrees.
2. Mix together all the dry ingredients in a medium sized bowl.
3. Mix together the two wet ingredients.
4. Slice the onion to make rings that are about ¾ of an inch wide. Peel the skin from each ring and carefully separate the rings from each other.
5. Line a baking tray with parchment paper.
6. One at a time, take each ring and dip it into the wet mix. Then drip it into the dry. Coat it well, but make sure to tap all the excess back into the bowl. Place the ring on the baking tray.
7. When all the rings are ready, spray the rings with olive oil spray. You want to coat them, but not get too much. Flip them over and spray the other side.
8. Pop them into the oven. Check them after 9 or 10 mins and flip them over. Cook for an additional 4 mins or so.
9. Take them out and serve them right away.

Leeks

Like onions and garlic, leeks are an allium vegetable. And like onions and garlic, they should be allowed to sit for 5 minutes or more after cutting before you cook with them in order to receive the greatest nutritional benefit. However, raw leeks are delicious with a milder taste than onions.

Leeks are an excellent source of vitamin K; a very good source of manganese, vitamin B6, copper, iron, and folate; and a good source of vitamin C, vitamin A, fiber, magnesium, vitamin E, calcium, and omega-3 fats.

Leeks provide support for the cardiovascular system due to their antioxidant qualities and their ability to lower homocysteine levels.

Store them in the refrigerator without cutting or washing them before use. To use them, cut off the root and peel the outer layer around the base. You can slice the lower part in whole slices, but as you near the greens you must slice it in half to wash out the dirt that always accumulates.

Cock-a-leekie soup is a delicious traditional Scottish recipe for those who eat chicken.

Add them to any recipe where you would add onions. You can stir fry or steam them, or add them to soups and salads.

Beets

Beets provide antioxidant, anti-inflammatory, and detoxification support. They are especially good for the nervous system and eye health. They help prevent heart disease and cancer, and their fiber is especially healthy for the digestive tract. Beets contain folate, manganese, potassium, copper, magnesium, phosphorus, vitamin C, B6, and iron.

Beets can be eaten raw, baked, roasted, boiled, or steamed, but the most nutritious way to eat them is raw or lightly steamed. (If you cut them into quarters, they should steam within 15 minutes. Cooked beets can be easily peeled after cooking by rubbing the skin off with a paper towel. Nutritious beet greens can be eaten raw or cooked.

To store beets, cut off the tops, leaving 2 inches of stem. Place tops in one plastic bag, the roots in another, and store them both in the refrigerator.

Raw Beet Salad

• Three medium to large beets.
• 2 limes
• Honey to taste

Use a spiralizer to make beet ribbons. Juice the limes. Mix honey into the lime juice to taste. Pour over ribbons. (If you do not have a spiralizer, use a peeler or grate the beets.)

Yams

Yams are also root vegetables, distinctly different from sweet potatoes. Yams, which are native to Africa and Asia, are rarely found in U.S. grocery stores, though they may be found in an Asian market. The peels are brown and are not smooth–rather they look like they are covered in small roots.

There are two main types of sweet potatoes. The one with a deep orange colored flesh is often called a yam, just to differentiate the two.

True yams are a good source of potassium, vitamin C, and vitamin B6. As far as recipes go, you can cook yams like a sweet potato but know that they are drier and not as sweet. Try yams in place of the sweet potatoes for these fries:

https://www.youtube.com/watch?v=yyVpipOmYpY

Radishes

The health benefits of radishes are truly impressive. They are said to be good for the liver and stomach, the kidneys and bladder, the lungs, the cardiovascular system and the immune system. They purify the blood and eliminate waste, detoxify and are an anti-congestive. They are used to treat cancer, jaundice, constipation, urinary tract and kidney infections, skin ailments, and more.

Radishes come in varying shapes and sizes from large to small, from long to round, and in colors that include white, black, yellow, green, pink, red, or purple. All are a great source of vitamin C.

Daikon radishes come in all shapes and sizes, though the ones sold in the U.S. market generally look like oversized white carrots. The tops are edible and have a peppery taste; they are often added to salads.

Smaller radishes are more nutritious because nutrition is pulled from the root to the tops as the vegetable matures.

Daikons are an excellent source of vitamin C. They also contain vitamin B6, magnesium, and calcium.

To store, wrap tightly in plastic and refrigerate.

Grate them raw and add to salads, slow cook, steam, roast, bake, or pickle them. You can frequently find a daikon radish salad made with rice vinegar in Asian buffets. But here is a recipe for a real treat:

Recipe: Spicy Radish Kimchi

From Reviving the Tradition of Fermented Foods (See link below)

Yield: 1 quart

Ingredients

• 1 large (12-16″ and 3″ diameter) daikon radish
• 2 baby leeks OR 4 scallions (green onions)
• filtered water
• sea salt
• 4-6 garlic cloves, peeled
• 2-inch piece of ginger
• 1 oz. red pepper powder (more=spicier)
• 1 Tbsp fish sauce (to taste); optional
• 1 Tbsp tamari or shoyu (soy) sauce

Instructions

• Soak the Veg
• Cut off greens from radish and peel outer layer off with a peeler. Use greens for another purpose.
• Cut radish into 1 inch cubes, or slice into rings.
• Dissolve 3 Tablespoons salt into 1 quart of water in a half-gallon (or larger) container. Avoid using a metal container.
• Add radish cubes to brine and soak for up to 6 hours.
• Drain the veggies through a colander. Reserve 1 pint of brine when draining.
• Make Paste
• Roughly chop the garlic and ginger. Add to bowl of a food processor bowl. If you don’t have a food processor, dice the ginger and garlic so it’s almost a paste, and add to a mixing bowl.
• Slice leeks or scallions into ½” pieces and add to mix.
• Add pepper powder, tamari and fish sauce to mixing bowl. Vegan variation: omit fish sauce.
• Stir and mash contents (or pulse with food processor) together until a paste forms.
• Wearing a latex or plastic glove to protect yourself from the heat of the pepper, mix the paste thoroughly with your hand into the drained radish cubes. You can mix everything directly in the fermenting container, or in a separate large mixing bowl. Mix until the cubes are coated nicely with the paste.
• Ferment
• Even out the cubes in the container. Next, right on top of the mixture, place the largest object (usually a plastic lid or plate) you can find which will fit inside the diameter of the container.
• Add a weight (such as a wine bottle or other glass bottle) on top of the lid/cover.
• Liquid will continue to create a brine while the veggies are weighed down.
• Check the container in 1 day. If the contents are not sumberged in brine, add the reserved brine.
• Cover with a cloth and rubber band to keep flies out. (If using airlock skip this step).
• Place in a cool spot (out of direct light) for 14 days. The larger pieces take a little longer to ferment than smaller diced styles of kimchi. Note: Your house will smell like kimchi.
• Move to refrigerator, where the taste will develop slowly. Will keep for up to 6 months

Turnips

Turnips are an ancient food for humans. Evidence shows they have been eaten since prehistoric times. They have also been used as fodder for animals for 600 years or more.

Turnips are a good source of vitamin C, while the greens (the tops) are a good source of vitamin C, vitamin K, vitamin A, folate, and calcium.

Some people find turnips too bitter to eat due to a genetic sensitivity to the cyanoglucosides they contain.

Turnips can be eaten raw – just grate them up and add them to salads. Generally, they are eaten in the many ways we eat potatoes. You can boil them, fry them, steam them, mash them up with milk and butter or add them to soups, stews, and other dishes.

Rutabagas

The origin of the rutabaga is an interesting one: they are a cross between the turnip and cabbage. In many countries they are called turnips, yellow turnips, or Swedish turnips along with other names such as neeps.

Rutabagas are an excellent source of vitamin C.

Like turnips, rutabagas contain cyanoglucosides. To those who have inherited 2 genes that detect a particular bitterness receptor, rutabagas are inedible due to their bitterness.

Rutabagas are eaten in a variety of ways. They can be baked or boiled and eaten alone or mashed and combined with other root vegetables such as potatoes and carrots. Rutabagas are also added to soups and stews.

Parsnips

Parsnips look like white carrots. Like turnips, they were once used as a regular staple before the popularity of potatoes took their place.

Parsnips are a good source of vitamin C, folate, and manganese. You can cook them any number of ways from grating them and adding them to salads raw to using them instead of carrots in a cake.

Below you will find two recipes; one is sweet, the other not. These recipes are from Seasonal Chef. (See link below).

Recipe: Orange-Glazed Parsnips

• 8-10 medium parsnips
• 1 tsp salt
• 2 tbl butter or margarine
• 2 tbl honey
• 1/2 tsp salt
• 1/4 cup orange juice
• 1/2 tsp grated orange peel

Instructions

1. Peel parsnips and cut into quarter-inch-thick sticks. Cover parsnips with water and simmer until just tender, about 15 minutes. Drain.
2. Meanwhile, in saucepan, melt butter, stir in honey, salt, orange juice and peel. Heat to boiling. Turn off heat, add drained parsnips and gently stir to coat pieces.

NOTE: For maple-glazed variation, try using ¼ cup maple syrup, ¼ tsp prepared mustard, salt and pepper to taste.

Recipe: Kale and Parsnips

Ingredients

• 1 cup sliced onions
• 1 cup halved and sliced parsnips
• 1 tbl corn oil
• 1 cup water
• 2 tbl ginger, minced
• 1 bunch kale, veins removed and cut into bite-sized pieces

Instructions

1. Saute the onions and parsnips in oil for about 5 minutes, stirring occasionally to prevent burning. Add the water and ginger. Cover and simmer for 4 to 5 minutes.
2. Add the kale and continue cooking 4 to 5 minutes longer. Stir occasionally but otherwise keep the saucepan covered.

Jerusalem artichokes

Jerusalem artichokes, also known as sunchokes, are a plant native to North America that was cultivated by Native Americans. The plant is in the sunflower family, and it grows tall beautiful sunflowers. The root is similar to ginger root or fingerling potatoes.

The skin of the sunchoke root may be light brown to tan or pink to reddish in color. The inside may be white, cream colored, tan, or purple. They are high in fiber and a good source of iron, potassium, and thiamin.

There are many recipes, various kinds, for sunchokes, from soup to chips. As a matter of fact, there are many recipes on the web for chips. Just slice them thin and cook in oil. Sprinkle with herbs. But be careful, they’re apparently delicious. Don’t eat too many. Sunchokes have quite a reputation for flatulence when eaten in excess.

The following recipe is from The Fruit Guys. (See link below.)

Recipe: Pan-Fried Jerusalem Artichokes in Sage Butter

Ingredients

• 3 tablespoons butter, divided
• 2 tablespoons olive oil
• 1 pound Jerusalem artichokes, scrubbed and cut into 1/4-inch-thick rounds
• 3 tablespoons fresh sage leaves, coarsely torn and divided
• 2 teaspoons fresh lemon juice
• 2 tablespoons fresh Italian parsley, chopped

Preparation

• Melt 1 tablespoon butter with olive oil in large nonstick skillet over medium-high heat.
• Add Jerusalem artichokes and half of the sage.
• Sprinkle with salt and pepper. Sauté until brown and just beginning to soften, turning frequently, about 10 minutes.
• Using slotted spoon, transfer Jerusalem artichokes to shallow serving bowl.
• Add remaining 2 tablespoons butter and sage to skillet; fry until sage darkens and begins to crisp, about 30 seconds.
• Add lemon juice; simmer 1 minute. Pour lemon-sage butter over Jerusalem artichokes in bowl, tossing to coat.
• Season with salt and pepper. Sprinkle with parsley.
• Serves 4–5. Prep time, 15 minutes; cook time, 15 minutes.

Celeriac

Also known as celery root, turnip rooted celery, or knob celery, is a variety of celery. Celeriac is an excellent source of vitamin K and a good source of vitamin C, Vitamin B⁶, and phosphorus. The big brown bulbous root is eaten raw or cooked and tastes similar to celery, or some say, celery and parsley combined.

The following recipe is from Sylvia Fountaine of Feasting at Home. (See link below.)

Recipe Celeriac Fennel Soup

Prep time, 15 mins. Cook time is about 20 mins. The recipe yields 8 Cups Soup

Ingredients

• 1 large fennel bulb, cored and diced ( about 1 ½ cups)
• 1 C white onion, diced
• 1-2 Tablespoons olive oil
• 2 grapefruit-sized celeriac- peeled and diced ( about 4-5 cups)
• 8 Cups Chicken or Veggie stock
• ¼ teaspoon white pepper
• salt to taste
• ¼ cup creme fraise or sour cream for garnish ( optional)
• Parsley oil (optional, for garnish – see recipe below)

Instructions

In a large heavy bottom pot, saute diced onion in 1-2 Tablespoons olive oil, over medium high heat until tender, about 5 minutes. Add fennel. Turn heat to medium-low and saute until fennel begins to caramelize, stirring occasionally about 12 minutes. Add celeriac, pepper and 8 cups chicken stock. Turn heat to high, bring to a simmer, lower heat, cover, and continue simmering until celeriac is very tender, about 15-20 minutes.

Using a blender, blend until smooth -in batches, only filling blender 1/2 full. (Remember when blending any hot liquid, cover the blender lid firmly with a kitchen town, and only fill blender 1/2 full, and start on the lowest speed, to prevent a blender explosion.)

Return to the pot. Taste for salt. When serving, garnish with a swirl of creme fraise, (or sour cream) and a little parsley oil.

Recipe Parsley Oil

• 1 Cup packed Italian parsley ( stems ok)
• ½ Cup olive oil
• ½ clove garlic
• ¼ teaspoon kosher salt
• 2 teaspoon lemon juice
• Pulse all ingredients in a blender or food processor until combined.
• 1 white onion diced

Kohlrabi

You know how tomatoes are actually fruits? Kohlrabi isn’t actually a root vegetable. The bulb is actually a part of the stem that grows above ground. It is probably considered a root vegetable due to both its name and its appearance, as it looks like a cross between a turnip and celeriac, and its name is a German word that is literally a combination of cabbage and turnip.

Kohlrabi is a member of the cabbage family, though it is said that its mild taste is more like broccoli. This vegetable, once a favorite of European nobles, has never lost its popularity in Europe.

It is high in fiber, vitamin A, vitamin C, folic acid and calcium.

It can be eaten raw, as a matter of fact, it is eaten raw like a piece of fruit by many Germans. Choose small bulbs; large bulbs are woody, tough, and require peeling. Small bulbs can be eaten peel and all.

There are two varieties: one is purple, the other green. The purple one is sweeter.

Here is an interesting salad from Vegetarians in Paradise. (See link below.)

Kohlrabi Siam Chopped Salad

Yields 4 servings

Ingredients

• 4 medium kohlrabis, peeled and cut into 1/4-inch dice
• 1 1/2 cups (360 ml) chopped Napa cabbage
• 1/4 pound (115g) snow peas, chopped
• 1/2 to 1 fresh pasilla (poblano) pepper, diced or 1/8 teaspoon crushed red pepper flakes
• 1/2 red bell pepper, cut into fine julienne about 1 inch (2.5 cm) long
• 3 green onions, chopped
• 3 tablespoons organic canola oil
• 2 tablespoons toasted sesame seeds
• 1 or 2 cloves garlic, finely minced
• 1/2 inch (1 cm) piece ginger, peeled and grated
• Juice of 1/2 lemon (about 1 tablespoon)
• 2 teaspoons sesame oil
• Dash of rice vinegar
• Salt and freshly ground pepper to taste
• Black sesame seeds
• 2 tablespoons minced green onions

Instructions

Combine all the ingredients, except the black sesame seeds and green onions, in a large bowl and toss well to distribute the seasonings evenly.

Transfer to an attractive serving bowl or platter and garnish the top with the black sesame seeds and minced green onions.

This salad is best if made several hours ahead to allow the dressing to penetrate the vegetables. Serve as a salad course or a side dish.

Cassava or Yuca

Cassava, also known as Yuca, maniac, Brazilian arrowroot, tapioca, and many other names, is an important staple throughout the world. Yuca has a high carbohydrate content and is high in vitamin C, phosphorus, and calcium. An amazing variety of traditional dishes are based on this root vegetable from alcoholic drinks to a vegetable used like potatoes or flour to make bread, cakes, and crackers. In the U.S. cassava is mostly sold as tapioca for pudding.

Cassava is a rot generally 2-4 inches in diameter at the top and approximately 6-12 inches long. The brown skin is rough; the inner flesh is white to yellow. Cassava is an excellent source of calcium, vitamin C. The leaves are edible as well and are a good source of protein.

Cassava root must be properly prepared or it will be toxic.

Tapioca Pudding

• 3 cups of goat milk or nut milk
• 2 eggs – whisked
• ½ cup tapioca
• ¼ teaspoon salt
• ½ teaspoon vanilla
• ¼ to ½ cup (more or less to taste) of honey

Instructions

Soak tapioca in cold water overnight.

Drain tapioca and add to milk and salt in a saucepan. Bring to a boil while stirring.

Reduce heat and cook for 5 minutes. Continue to stir.

Remove from heat. Whisk a cup of mixture into beaten eggs, a little at a time. Once it is all blended, stir it back into the pot.

Simmer over medium-low heat for 2 or more minutes, until it thickens. Remove from heat and add honey and vanilla. Stir and taste. Add more honey if needed.

Serve hot or refrigerate and serve cold.

Jicama

Jicama, also called Mexican yam or Mexican turnip (among other names), is actually a relative of the bean family. Like regular potatoes, the vines and leaves of this plant are poisonous.

Jicama is a good source of fiber and an excellent source of vitamin C.

The flesh is white with a papery yellow/brown peel. The sweet, crunchy flesh is often cooked in soups and stir fries, but it usually eaten raw with a dip.

An easy dip is made by adding a bit of honey and lime juice to yogurt. But any dip you use for raw veggies is a good match for jicama from spinach and guacamole to the hummus and gourmet combinations. Many just squirt lime and sprinkle chili powder on jicama strips. Here is a great recipe that utilizes the dehydrator.

Recipe: Spicy Lime Jicama Chips by Ilene of The Colorful Kitchen

Makes 4 servings

Ingredients

• 2 medium jicama
• 2 tbs gluten-free tamari
• 1 tbs + 1tsp agave
• juice of 2 limes
• 1/2 tsp cayenne pepper

Directions

Combine tamari, agave, lime juice and cayenne pepper together in a small bowl.

Peel jicama and cut it in half. Slice into strips 1/8″-1/4″ thick. You can do this by hand or with a mandolin slicer.

Place jicama strips in a medium bowl and coat thoroughly with marinade. Make sure each piece of jicama is completely covered.

Place strips on dehydrator tray. Dehydrate at 110° for 4 hours, then flip jicama over, rotate trays and dehydrate for another 4-6 hours. Your chips are done when they are crispy on the outside but not shriveled. Enjoy with salsa, guacamole or your favorite dip!

Maca Root

Maca root is also known as Peruvian ginseng. It’s not surprising, considering the medicinal properties attributed to it and the fact that it is known to be an aphrodisiac. It is eaten as a food in the areas where it is grown and it made into flour. But most of its use in the U.S. is as a supplement.

Maca root is said to increase energy; boost brain power, endurance (both athletic and sexual), stamina, libido, fertility, and general health. It balances hormones (both male and female), reduces stress and anxiety. It stabilizes mood and mood swings, aiding in depression. It improves health of teeth and bones, strengthens hair and reduces hair loss. It alleviates symptoms of menopause and PMS. It is also said to clear acne and blemishes. Wounds heal faster.

Maca is rich in B vitamins, vitamin C, vitamin E, calcium, zinc, iron. Magnesium, phosphorus, and amino acids.

The hypocotyl, the bulb between the stem and actual roots, can be one of many colors: cream, gold, red, green, blue, purple, or black.

Maca Root Contraindications

• Do not use if pregnant or lactating.
• Do not use if you have hormone-related cancer or polycystic ovary syndrome.
• Use with caution if you have thyroid problems. Lighter colored maca inhibits iodine uptake, while darker maca contains natural iodine.

There are also warnings to start slow, with no more than ½ to 1 teaspoon a day; 1 tablespoon is the average daily dose for a few days followed by a few days abstinence. Too much may disrupt your hormones.

These are most of the better-known root vegetables. There are more, of course, some familiar, many not, but all are worth discovery. If you have any favorite recipes, please share them.

Further Reading:

• 8 Easy Steps To Health 
• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• Detox Cheap and Easy Without Fasting – Recipes Included
• Gluten, Candida, Leaky Gut Syndrome, and Autoimmune Diseases
• Hypothyroidism – Natural Remedies, Causes, and How To Heal the Thyroid

Recommended Supplements:

• Total Nutrition Formula
• Maca Bulk Powder – Wise Woman Herbals
• Maca Root Capsules – Gaia Herbs

Sources:

• Maca Root Can Increase Libido and Help Treat Sexual Dysfunction
• Multiple Articles – World’s Healthiest Foods
• A Guide To Root Vegetables – Oh My Veggies
• The Ultimate Crispy Baked Onion Rings (Gluten Free) – Cooks with Cocktails
• Health Benefits of Radish – Organic Facts
• Spicy Radish Kimchi – Reviving the Tradition of Fermented Foods
• Turnip – Alternative Field Crops Manual
• Turnip – Wikipedia
• Rutabaga – Wikipedia
• A Dozen Ways To Use Parsnips – Seasonal Chef
• Real Food Right Now and How To Cook It –Artichokes – Grace Communications Foundation
• Pan-Fried Jerusalem Artichokes in Sage Butter – The Fruit Guys
• Celeriac Fennel Soup – Feasting at Home
• Celeriac – Wikipedia
• Kohlrabi Strives for Comeback – Vegetarians in Paradise
• What is Kohlrabi? – Wise Geeks
• Cassava – Wikipedia
• Pachyrhizus erosus – Wikipedia
• Spicy Lime Jicama Chips – The Colorful Kitchen
• Lepidium meyenii – Wikipedia
• 7 Top Health Benefits of Maca – VegKitchen
• What Is Maca Root? – Young and Raw
• Shallots vs. Onions – Good Housekeeping

We are quickly approaching the New Year, the time when we all take stock of the year before and vow to change or improve. For the vast majority of us, New Year’s resolutions include some version of eating healthier or eating less. For a week or two, we just might give it a try. But old habits die hard, and soon we slip back into the usual routine. I believe there are good reasons new eating habits don’t stick. We don’t feel better; we just feel deprived. And new routines are usually too time consuming.

Make It Quick, Easy, and Life Changing

If you were to make one dietary change this year–just one—this one could change your life. Make a resolution to eat raw, fresh, organic produce each day. Your goal is to make raw produce 80% of your diet. For the majority, this will be a radical change, but it doesn’t have to be a difficult one.

Once a week, buy all the necessary veggies to make an incredible salad. Make one big batch every few days, and eat a big salad at least once a day (but know that the health benefits are greater if you make each and every salad fresh).

This is not the usual, wimpy salad. This salad is an adventure and the most nutritious salad you will ever eat. It is so good, you’ll never get tired of it. That said, you can always change it up. Just be sure you have a very large variety of veggies in your salad.

The Perfect Salad

This is your base:

• Spinach
• Field greens
• Red cabbage
• Collard greens (cut in fine strips)
• Kale
• Swiss chard
• Collard greens
• Beet Greens (they spoil fast, so eat these within a few days)

Forget iceberg lettuce. From now on, your “lettuce” should consist of at least five of the aforementioned leafy vegetables. Then you top it with shredded root vegetables.

These are your shreds:

• Beet root
• Carrots
• Daikon radish
• Artichoke root
• Zucchini
• Yellow squash

Zucchini and squash don’t last as long as the root veggies once they’re shredded, so take that into consideration when making them in advance.

Toppings:

• Cilantro
• Red onions
• Leeks or green onions
• Cucumber
• Garlic
• Turmeric
• Pepper (or dried, ground up, non GMO papaya seeds)
• Sunflower seeds (and/or chia seeds, walnuts, whatever you like)
• Pomegranate seeds
• Cranberries

I also like to add soft-boiled eggs and raisins and then top it off with a mix of balsamic vinaigrette, apple cider vinegar, and either flax seed oil or an omega 3 oil blend. Mix it up well to get the seasonings and dressing over all of the vegetables. I also used to add sheep feta cheese and chicken or steak, too. If you’ve got a meat eating friend who’s health you’re trying to turn around, and they balk at the idea of salads, then throw in a nice sheep feta and some meat, and they’ll love it.

Eating one salad a day plus several servings of raw fruit each day is a habit that is easy to include in your daily life if you prepare one or two big batches of salad a week. You will feel so much better, so quickly, you will not want to go back to your old habit of eating a sandwich and chips, fast food, or a frozen entree for lunch. If you are detoxifying, or dealing with illness and wish to incorporate these salads, be sure to make them fresh each time.

Of course, whenever possible, buy organic produce. Get to know your farmer’s markets if you have any near. And from now on, always have a salad in the fridge waiting for you. You’ll start to crave them in no time, as other habits, the not so healthy ones, begin to lessen their hold on you. The transformation is amazing. More than anything else, in my experience, these salads have been the precursor to a much healthier and disease free life for so many people. Seriously. These salads are that powerful. Put your health in your own hands.

Check out 80% Raw Food Diet for a salad dressing recipe that is to die for! And if you’re ready for step two, drink a gallon of cranberry, stevia lemonade a day (recipe here). And let us know if you’ve got some salad recipes or tips that you can share with us.

Further Reading:

• 80% Raw Food Diet
• Inexpensive, Easy Detox – The One Gallon Challenge
• Urban Homesteader Produces 6,000 lbs of Organic Food on 1/10th Acre
• Organic vs. Local

This is a powerful smoothie. The health benefits are enormous. If you have arthritis, diabetes, cancer, or any other major health ailment, or your goal is to prevent these diseases, this is a smoothie you should drink regularly.

For a massive boost of enzymes, tons of antioxidants, and a tremendous amount of anti-inflammatory healthy fats, you can’t do much better than this recipe.

If you suffer from Candida, we recommend you take some SF722 or some other yeast killer, as pineapple is very high in natural sugars. We also recommend adding a few scoops of Total Nutrition Formula for extra nutrition.

This smoothie is absolutely delicious; I’ll bet it’s the best you’ve ever had. And it’s kid friendly!

Just watch the video below and we’ll prove it.

A few of the many benefits of avocados

• Helps lower cholesterol
• Reduces the risk of diabetes, stroke, and coronary artery disease
• Promotes a healthy body weight and BMI
• Reduces the risk of cancer
• Anti-inflammatory
• Promotes a healthy immune system
• Promotes healthy hair and skin

A few of the many benefits of pineapple

• Prevents free radical damage
• Helps build strong bones
• Promotes healthy gums
• Helps prevent macular degeneration
• Reduces the risk of diabetes, stroke, and coronary artery disease
• Promotes a healthy body weight and BMI
• Reduces the risk of cancer
• Anti-inflammatory
• Helps lower cholesterol
• Promotes a healthy immune system
• Promotes healthy skin
• Detoxifies the liver

A few of the many benefits of coconut oil

• Helps lower cholesterol
• Reduces the risk of diabetes, stroke, and coronary artery disease
• Promotes a healthy body weight and BMI
• Reduces the risk of cancer
• Anti-inflammatory
• Promotes a healthy immune-system
• Promotes healthy hair and skin
• Antifungal, antibacterial, and antiviral 

A few of the many benefits of raspberries

• Helps lower cholesterol
• Reduces the risk of diabetes, stroke, and coronary artery disease
• Promotes a healthy body weight and BMI
• Reduces the risk of cancer
• Anti-inflammatory
• Helps lower cholesterol
• Promotes a healthy immune system

Recipe

This is about as easy as it gets. The recipe serves four. It’s perfect for a Vitamix. If you have a smaller blender, you may need to cut the recipe in half. Of course, all ingredients should be organic whenever possible.

Ingredients

• 1 whole, fresh, medium pineapple
• 10 ounces frozen raspberries
• 1 medium to large avocado
• 4 tablespoons coconut oil

Instructions

1. Blend pineapple first.
2. Then add avocado and coconut oil.
3. After the first ingredients are fully blended, add the frozen raspberries and blend until smooth.
4. Enjoy!

Recommended Supplements:

• Total Nutrition Formula

Further Reading:

• Total Nutrition – Make your own Homemade Multivitamin and Mineral Formula
• Raw Hummus Recipe
• Raspberry and Pumpkin Parfaits Recipe
• Homemade Calcium and Magnesium
• Homemade Vitamin C

It’s harvest time for winter squashes. How many of these beauties have you tried?

• Acorn
• Butternut
• Delicata
• Hubbard
• Kabocha
• Spaghetti
• Sweet Dumpling
• Turban

Winter squashes can be baked or boiled, though boiling is a lot more work. Peeling and dicing the tough skinned veggies in order to boil the inner flesh isn’t easy. The simplest way to cook these wonderful anti-oxidant filled beauties is in the oven.

Fist scrub the outside under running water to remove all dirt. Carefully cut the squash in half and remove all seeds and strings. Brush the flesh with oil and cook right side up in a 350⁰ preheated oven until tender (30-60 minutes). Or don’t brush it with anything and cook it with the cut side down. Or even easier, bake it whole after piercing the skin several times with a knife or a skewer.

For a sweet version, you can brush the flesh with orange juice, cook until it is 80-90% done then cover the flesh with a glaze of honey, brown sugar, oil and spices (cinnamon, nutmeg, ginger, a touch of cayenne). If you score the flesh before putting it in the oven, it will hold the juices better.

Winter squash can also be filled with any concoction from vegetarian rice or quinoa based stuffing to meat based stuffing. Or you can cook it and cut it into cubes to store in the freezer to add to recipes as needed.

Spaghetti squash is unusual due to its stringy texture. You can cook this one with the cut side down or cook it whole. You can use it like spaghetti with any sauce you choose or heat up butter with lots of fresh garlic, basil, and parmesan cheese and toss with squash strands. All you have to do to get the strands is scrape the pulp out of the cooked squash with a fork. It divides up into strands much like pasta.

Delicata Squash Fries Recipe

My favorite thing about delicata squash is that you can eat the skin. It makes them perfect for squash fries.

Ingredients:

• 1 delicata Squash
• 1 Tbsp coconut oil
• Sea salt, black pepper, paprika to taste

 

Instructions:

• Preheat the oven to 425 degrees.
• Cut the delicata squash in half and remove the seeds. Cut the squash into pieces roughly ¼ of an inch.
• Put the squash in a mixing bowl and add the coconut oil and spices. Mix it all together. It’s easier to do this if you heat up the coconut oil so it coats the squash.
• Distribute the squash evenly on a baking sheet lined with parchment paper or a baking mat. Bake the fries for 30 minutes or until slightly browned and crispy, turning them over halfway through the baking cycle.

The fries taste the best hot out of the oven.

Since this recipe is a fairly simple, it’s great for experimenting with different spices and flavors. You could substitute cayenne pepper for paprika if you want more of a kick. You could also try using herbs like rosemary or thyme. The possibilities for a delicious fall veggie dish are only as limited as your imagination!

It would be fun to try every squash on the list, if you haven’t already had the pleasure. Kabocha tastes like a combination of a sweet potato and a pumpkin, sweet dumpling squash tastes a little like corn, and turban tastes a bit like hazelnuts.

What are your favorite winter squash recipes?