Why You Should Avoid High Fructose Corn Syrup & Aspartame
When chemicals added to processed foods earn a bad rep for causing disease and disability, one would hope the food manufacturers would remove them from their products or the FDA would protect the American people by banning them, but neither seems to be the case – not when big money is at stake. Instead the food manufacturers either launch dis-information campaigns claiming their additives are either healthy or benign, or they confuse and deceive the consumer by using a different name for the same additive. For example, according to The Truth in Labeling Campaign, MSG can be found in food under 50 different names.
With this history of deceit, it comes as no surprise to learn that we now have to look for high fructose corn syrup and aspartame under new names.
High Fructose Corn Syrup
Dr. Mark Hyman has spent more than ten years studying high fructose corn syrup (HFCS), reading and interviewing “most of the ‘medical and nutrition experts'”.
He states the following reasons why we should never eat HFCS and why eating it may kill you.
“Sugar in any form causes obesity and disease when consumed in pharmacologic doses.” Both are dangerous to the body in the amounts eaten by the average American.
“HFCS and cane sugar are NOT biochemically identical or processed the same way by the body.” HFCS not only spikes insulin since it goes right into the bloodstream, it also goes right to the liver triggering the production of triglycerides and cholesterol. New research finds that it is a common cause of leaky gut syndrome. “High doses of free fructose have been proven to literally punch
holes in the intestinal lining allowing nasty byproducts of toxic gut
bacteria and partially digested food proteins to enter your blood stream
and trigger the inflammation that we know is at the root of obesity,
diabetes, cancer, heart disease, dementia, and accelerated aging.”
“HFCS contains contaminants including mercury that are not regulated or measured by the FDA.” Mercury was discovered. Other contaminants were also detected but as yet are unidentified.
“Independent medical and nutrition experts DO NOT support the use of HFCS in our diet, despite the assertions of the corn industry.” The industry takes comments out of context and passes them off as supportive to their products when they are not.
“HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”.” Surely we all know by now that nearly all processed food is garbage.
Add to this impressive list the fact that most of the corn in this country is genetically modified. Do you ever want to put this in your body?
So now that the truth about high fructose corn syrup is more readily available, Chex cereal has decided to rename it – calling it fructose. Even while their packaging states that the product does not contain HFCS (which is 55% fructose), instead it contains HFCS-90, (note it is high fructose corn syrup with 90% fructose) and they are calling it fructose.
Aspartame
The makers of aspartame use the argument that orange juice is natural and good for you and all they did was take two of the amino acids from orange juice to make their product. What could possibly be wrong with that?
You can easily find arguments on either side of aspartame safety from a nutritionist with a PhD listing 92 reasons aspartame is dangerous and should be completely avoided to articles claiming test after test has proven it’s safe. It is interesting that those articles always say something about the level ingested. The fact that aspartame changes into formaldehyde in the body is enough for me. I’ve smelled it. Have you?
Again, this is big business with lots of money at stake. So now a rebranding is underway. Aspartame is now aminosweet. Consumer beware.
Though you can save yourself a lot of time and trouble deciphering labels and trying to figure our what the food industry is hiding. Eat – real – food! It’s simple. Check out the 80% Raw Food Diet. If you’re looking for an inexpensive and healthy replacement for HFCS laden beverages, check out this cranberry lemonade recipe.
I was diagnosed with multiple sclerosis (MS) in March 2014. Today, 11 months later, my symptoms are virtually gone. Not only are my MS symptoms gone, I am no longer taking medication for the other disease symptoms that I suffered with for more than 30 years, like asthma and migraines. I’m 98% well. I can’t credit essential oils with getting me well, I owe my renewed health to the changes I made in my diet first and foremost. But while getting well, and every now and then once wellness has been achieved, it’s nice to have access to an all natural, side-efect free type, chemical free treatment.
When I Experience Symptoms
I still occassionally experience breakthrough symptoms, especially if I eat something I shouldn’t. Symptoms can also reappear due to stress, environmental triggers, or exposure to toxins. When I do experience symptoms, I have found essential oils work well for me, whether I am experiencing wheezing, muscle cramps, or something else. It’s important to note here that every person is different and the source of his or her symptoms will vary. Oils can only do so much to treat disease. The foundation of health must start with a clean, plant based diet.
I take 5 slow, deep breaths and every symptom of asthma immediately goes away
Trial and error is necessary to discover which oils work for you. Sometimes it takes a while to to find the right oil or combination of oils that will do the trick. It’s crucial to start with quality, therapeutic grade oils. Be sure your essential oils do not contain filler oils, like olive oil, which will dilute the strength and effectiveness of your essential oil. If the oil requires you to dilute it in another oil, you want that option to control the strength and the choice of the carrier oil. If you don’t find relief with an essential oil, try a different oil, a different combination of oils, or another brand.
The Oils That Helped Me
The MS symptom that was the most severe for me (other than the paralysis) was the muscle spasms. They prevented me from sleeping, and we all know how tough life can be when you haven’t sleep for a few days in a row. It’s life altering.
Basil oil first provided me some relief from my leg spasms. Sandlewood and frankincense oil helped as well. After awhile, I found Shillington’s Deep Tissue Repair Oil (a blend of wintergreen, menthol and cayanne oils). I have used this oil for spasms ever since.
I’ve been an asthmatic for as long as I can remember. Now, when I feel my chest get tight or sense a slight wheeze, I no longer reach for my “Puffer” (Proventil rescue inhaler). Now I grab an oil belend called “Breathe”. I put a drop or two into my hands, rub them together (like Mr. Miyagi did in Karate Kid), and place them in front of my face. I take 5 slow, deep breaths and every symptom of asthma immediately goes away. If I feel any allergy symptoms, I put a five drops of lavender, lemon, and pepperment oil in a vegetable capsule and swallow it. I haven’t used my puffer for more than 6 months.
For migraines, I use lavender oil and then add pepermint oil. I also use a blend of frankincense, sandlewood, ylang ylang, and pepermint. This amazing blend is known for for cell regineration and specifically neuron (brain cell) repair. It helps both my MS symptoms (weakness and imbalance) and migraines.
How to Apply Essential Oils Topically
The symptom will determine how you apply the oils. Essential oils can be difused into the air or otherwise inhaled, applied directly to the skin (topically) as well as taken internally. When you apply oils topically, you can either apply them straight (directly to the skin from the bottle) or use a carrier oil. A good rule to follow is if you are trying to apply the oils to a large surface area (back, legs, etc) use a carrier oil first. When I am treating my muscle spasms, I apply organic coconut oil to my leg first. This helps the essential oil spread evenly, and not soak into one spot. Then I drop the essential oil into my hands and spread it on top of the coconut oil. You can “stack” oils, too. Rub one into your skin and then place another one on top of it.
When I feel a migraine coming on I use the oils (lavendar and pepermint) straight, and stack them. I place them directly on the pressure points at the base of my neck. I also place them on my temples, and the skin behind my ears down to my jaw line.
The soles of the feet, wrists, and the space behind the ears down to the jaw line are all great places to put any oil for fast absorbtion. The skin in these areas is thin, so the therapeutic benefit of the oil can quickly absorb into the bloodstream and go to work.
Other Oils I Use
In addition to the oils I’ve already mentioned, I also use oils like melaluca (tea tree), lemon, oregeno, and grapefruit oils daily. Most oils have amazing antiviral, antimicrobial, antibacterial and anti-inflammatory properties.
I’ve used melaluca to treat everything from a bacterial vaginal infection to a sore throat to foot odor. Just make sure to dilute this oil well with a carrier oil (coconut or olive oil) if you are applying it topically. Melaluca, like cayenne oil, needs to be diluted well before being placed on the skin (especially in the nether regions). It won’t physically damage your skin, but it can cause a strong burning sensation.
I also use melaluca or lemon oil to clean my house. Put 5 drops in a spray bottle, fill it with water and go to work. Just a note: the oils can clog the spray nozzle. To prevent this just dissolve the oils into some grain alcohol and add the mixture to the water and you are ready to clean. Lemon oil works great for cleaning mirrors.
Oregano oil helps with toothaches and skin infections; grapefruit oil helps reduce the appearance of cellulite (due to its diuretic properties) and it has strong antidepressant properties.
I mix a few drops of grapefruit oil with coconut oil and use this to moisturize my whole body every morning. After I moisturize, I feel uplifted and am ready to face the day. These are some of my favorite uses for essential oils. What are yours?
Shillington’s Deep Tissue Repair Oil – recipe (or click here to buy)
This formula is awesome, and I have found it to be beneficial for arthritis patients, torn ligaments, pulled muscles, and maladjusted vertebrae. Suprisingly, it will sometimes get rid of a headache almost instantly if you put a drop on both of your temples and rub it in. Used in conjuction with the BF&C (below), and you can create miracles of healing in the damaged area.
32 oz. Wintergreen Oil
16 oz. Cold Pressed Organic Virgin Olive Oil
12 oz. Menthol Crystals
8 oz. DMSO
2 cups Arnica Flowers (Dry)
2 cups Calendula (Marigold Flowers)
1 cup Ginger Root
1/2 cup Cayenne (Hottest you can find = Habanero)
Blend on high for 2 minutes and store for two weeks. Add the DMSO after you have pressed the tincture. Do not get this formula near water in any shape or form or your mixture will mold. Also see, How to Make A Tincture.
Shillington’s Bone Flesh and Cartilage – recipe (or click here to buy)
It’s called BF&C (Bone, Flesh and Cartilage) and I recommend using it with my Deep Tissue Repair Oil (above). It is the Dynamic Duo for Broken Bones, Torn Cartilage, and Bruises ETC.
6 parts Comfrey Root
6 parts Oak Bark
3 parts Gravel Root
3 parts Mullein
1 part Lobelia
2 parts Wormwood
3 parts Marshmallow Root
1 parts Skullcap
2 parts Walnut Bark
Remember, when I discuss a “part”, I am always talking about “volume”. If I use another measurement such as cups ETC., I always say so.
Even if you’ve never had a college course in chemistry, you’re likely familiar with the acronym. MSG stands for monosodium glutamate. In the modern era, this food additive is found in nearly every processed food, and you may not realize it due to its many, many names.
The Origins of MSG
According to the FDA, MSG has been used “throughout history”. If by throughout history they mean in Japan for the last hundred years, then yes, but recorded history goes back 10,000 years, not only one hundred.
Kombu dashi is a traditional Japanese broth that has been made for centuries. In 1908, chemist Ikeda Kikuanae isolated the ingredient in kombu dashi’s sea kelp that gave the dish its flavor- MSG. The product that ultimately originated from Ikeda’s work was patented in the U.S., France, and Japan. In Japan, he dubbed the flavor enhancer umami, which means tasty. When Ikeda partnered up with the Suzuki Chemical Company, umami was marketed under a different name, Ajinomoto, which means the essence of taste.
Initially, the Suzuki chemical company struggled to turn a profit selling MSG. For the first four years, MSG was unprofitable in Japan. Ultimately their marketing strategies shifted from targeting food manufacturers and restaurateurs to housewives. This shift in marketing turned a profit for the company. Over time, MSG became a commonly used household ingredient in Japan. Restaurants and food manufacturers later adopted its use and the flavor enhancer came into widespread use throughout Asia and the Western world.
What is MSG?
Monosodium glutamate escaped extensive testing because it is derived from an amino acid, glutamate, one of the building blocks of protein. There are twenty such amino acids; many of which our bodies can produce on their own, while some of them our bodies cannot.
Our bodies naturally produce glutamate. The body not only uses glutamate as a constituent of protein, it also uses it as a neurotransmitter. Our bodies manufacture just enough of the amino acid at a time to maintain brain function. Too much is toxic to our nerve and brain cells. The excess of free glutamate in MSG causes excitotoxicity, a pathological condition that excites nerve cells and brain cells to the point of death.
How Much Is Too Much?
That is what the debate is all about.
MSG is often found in foods that have been heavily processed. Even if MSG is not listed on the label, it is often a by-product of processing food. Enzymes added to processed foods will break down the proteins until MSG or the free form of glutamate is created in the food. Anything hydrolyzed creates the same cause and effect. Health conscious consumers, who are trying to avoid MSG, must take care to learn the different names of ingredients that are high in MSG if they wish to avoid it. MSG is even found naturally in some foods.
Glutamate/glutamic acid comes in a bound form and a free form. The free form of glutamate or glutamic acid is found naturally in small amounts in foods such as cheese, dairy, tomatoes, fermented soy products and seaweed. The bound form of glutamate has not been known to cause adverse reactions in people, except in rare circumstances.
The majority of MSG in the American diet is not of natural origin. The majority of MSG that Americans consume is added to processed foods or created as a by-product of the processing itself. It is also found in much of the food that is served in restaurants. The amount of MSG is particularly high in low-fat foods, canned goods, soups, and gravies.
Until recently, the easiest way to avoid MSG was to avoid processed foods, but in the late nineties, MSG became even harder to avoid. In 1998 the EPA approved the use of sprays containing free glutamic acid to be used on fruits, vegetables, and other plants. Consumers have no way of knowing how much spray has been used, how much free glutamic acid the plant has absorbed, or how much is left as residue on the plant. The spray most commonly used is AuxiGro. At present, consumers can avoid MSG sprayed produce by buying organic produce, but the industry has been requesting permission to use MSG sprays on organic produce as well. So far, organic produce is not sprayed with MSG.
How much is too much MSG? Our research and experience recommends that all MSG that is not of natural origin be avoided.
How Bad is MSG?
MSG sensitive individuals can experience these symptoms within an hour of consuming only three grams.
MSG Side Effects
Stomach cramps
Nausea/vomiting
Diarrhea
Migraine headaches
Heart palpitations
Rapid heartbeat
Sharp rise in blood pressure
Rapid drop in blood pressure
Blurred vision
Joint pain
Stiffness in joints
Achiness all over body
Dizziness, & loss of balance
Light headed
Depression
Frequent need to urinate
A numbing or burning sensation in the mouth
Swelling of the face
Pain or tightness in the chest
Shortness of breath
In studies with lab animals, research has conclusively confirmed that consuming high doses of MSG causes lesions in the hypothalamus. What is the hypothalamus for? The hypothalamus controls vital functions like heart rate, breathing, body temperature, appetite, thirst, and sleep. The hypothalamus also influences emotions and impulses like anger, fear, love, compassion, empathy, depression, and libido.
In studies with lab animals, young animals that were fed diets high in MSG showed numerous health problems. These problems persisted throughout the animals’ life. Problems like obesity, malformed organs, abnormal reproductive systems, infertility, unprovoked rage, overt aggression, antisocial behavior, impaired cardiovascular responsiveness, and high triglycerides, cholesterol, and VLDL. Many of these animals also showed signs of an impaired immune system. These animals showed abnormal hypothalamic function. These results were duplicated in many different animals, not only with lab mice.
MSG also forces the pancreas to release insulin. This causes the blood sugar to drop and typically makes one very hungry. This is why it is commonplace for individuals to become hungry only an hour or so after consuming foods high in MSG.
MSG also wrecks havoc on our hormones and causes sleep disorders and strong PMS symptoms.
What the Food Industry Does Not Want You To Know
Although the FDA requires that the ingredient monosodium glutamate be listed on food labels, it does not require ingredients that contain MSG to be listed as MSG. If we are to avoid MSG, we must avoid the following ingredients as well. The food industry does not want you to know about these ingredients…
Ingredients That Always Contain MSG
Ajinomoto
Autolyzed yeast or autolyzed yeast extract
Calcium caseinate
Calcium glutamate
Gelatin
Glutamate
Glutamic acid
Hydrolyzed oat flour
Hydrolyzed plant protein
Hydrolyzed protein or
Hydrolyzed anything else
Magnesium glutamate
Monopotassium glutamate
Plant protein extract
Sodium caseinate
Soy sauce extract
Textured protein
Torula Yeast
Umami
Vetsin
Yeast extract
Yeast food
Yeast nutrient
Or anything enzyme modified
Ingredients That Usually Contain MSG
(or MSG is created during their processing)
Artificial flavors and flavorings
Barley malt
Bouillon
Brewer’s yeast
Broth
Carageenan
Citric acid, citrate
Cornstarch
Enzymes
Enzyme modified ingredients
Malt extract
Malt flavoring
Malted barley
Maltodextrin
Monoammonium glutamate
Natrium glutamate
Natural flavors and flavorings
Oligodextrin
Pectin
Powdered milk
Protease
Protein-fortified ingredients
Seasonings
Soy protein
Soy protein concentrate
Soy protein isolate
Soy sauce
Spices
Stock
Ultra-pasteurized ingredients
Whey protein
Whey protein concentrate
Whey protein isolate
Unfortunately, this is not an exhaustive list. MSG is truly one of the best-hidden ingredients on the market. As you can see, it has many guises. Consumers are given other information such as cholesterol, calories, and sugars. But the degree of neurotoxicity (the amount of MSG) is mysteriously hidden on the label.
MSG does not change the actual taste of foods the way substances that are sweet, salty, bitter, or sour do. Instead it alters the taste of food by stimulating the sensation of taste. It is added to foods in the hope that consumers will become addicted. It is added to foods in many different ways, listed as many different ingredients, in the hope that we will not take the effort to learn its many names.
Neuroscientists overwhelmingly agree that MSG is toxic. It kills neurons by exciting them until the neurons die. MSG is an excitotoxin, so it is toxic for everyone, some more than others. Newborns are four times more sensitive to MSG than adults, and individuals with Parkinson’s, Alzheimer’s, or multiple sclerosis are more sensitive than people without neurodegenerative diseases.
Anyone who is sick and trying to heal naturopathically (which, incidentally, is the only way to actually heal), will have to stop eating MSG. Any parent with a child who exhibits behavior problems needs to find those hidden sources of MSG in their child’s diet and get their kid off of MSG (and every other additive). You’ll see a difference in two weeks or less. The bottom line is this: do you want to eat a food additive that kills your brain cells in addition to doing other damage throughout your body? Do you want to feed it to your child, ever? For any reason?
The FDA assures us that MSG is safe, but a neurotoxin, in any amount, is never fit for human consumption.
Blaylock MD, Russell. Excitotoxins: The Taste That Kills. Santa Fe: Health Press, 1997.
Four DIY Homemade Cosmetic Products For Healthy, Vibrant Skin
Attention ladies! Do you really know what you’re doing to your skin with each cosmetic product you use? I didn’t know. From the timeI wokeup in the morning until I washed my face at the end of the day, I fought with my skin. After way too many years of this self-inflicted abuse, I came to my senses, put my foot down and decided to make some big changes. That’s when I turned to my daughter, the aesthetician, for advice on how to replace my cosmetic catastrophes with all-natural products. We ended up tossing out all fo my harmful products like my makeup remover, acne cleanser, makeup foundation, and my weekly beauty mask product. With that mess of product gone, we locked in on some easy-to use, all-natural ways to replace each of those products.
So, if you say “oui, oui” to going “au-naturel”, read on and find out what 4 products I now use. And guess what? Cosmetic companies don’t want you to know this!
Makeup Remover: Is Coconut Oil The “Healthiest Oil On Earth?”
First and foremost, what is one thing that we do every day that irritates our eyes? Of course, it’s removing our darn makeup. I have tried so many different makeup removers that I can certainly attribute the wrinkles around my eyes to some of them. Raise your hand if you feel the same way, too! After all, the vigorous action of removing waterproof mascara with an oily pad can sometimes be as harsh as using an emery board to buff your nails.
But then, my daughter told me about coconut oil. Say what? That’s right. She said that the unique fatty acids in it make it an ideal makeup remover because they help to break down and absorb the stubborn makeup on your skin. Not only that, but it’s a natural moisturizer which nourishes your skin. Not to mention the fact that it has strengthened my eyelashes, giving me a super sexy wink. 😉
Let me tell you how you can replace your expensive makeup removers with coconut oil, just like I did. Follow these 3 easy steps and you’ll be wondering why you didn’t hear about this sooner:
Add some room temperature coconut oil to a soft cotton pad (It could be a bit hard. It will liquefy due to the heat of your skin.)
Close your eyes and press the pad against your eyes for 15 seconds. (This allows the oil to break down and absorb all those nasty little bits of mascara.)
Then, take the pad and gently wipe that makeup from your face in a consistent downward motion.
And just like that, the makeup will be removed, and your face is moisturized. Truly ladies, you’ll find that this is a super product that you need to stock up on.
Acne Treatment: Hey Acne! Meet My BFF, Apple Cider Vinegar (ACV)
I’ve always had a serious issue with acne. It was at its worst when I was a teenager, but I still have breakouts here and there. From Clean & Clear to Proactiv, I’ve tried it all. Honestly, nothing really worked. And then a friend told me about this amazing use of Apple Cider Vinegar (ACV). She told me that it regulates the pH of your skin, which detoxifies the skin and helps get rid of and prevent acne. Now don’t get me wrong, even though it can have a bit of a pungent aroma, it’s well worth the benefits.
And it is super easy to use. Just a heads up, I use Organic Apple Cider Vinegar with the Mother, as this is the product in its purest form. All you need to do is use the product at night after you remove your makeup and before you go to bed. So, here’s what you do:
Put some ACV on a cotton pad and gently apply it your face in a circular motion until your entire face is covered.
Then, while you get your beauty sleep it will absorb into your pores and work its magic all night long. Leaving you with clearer, healthier looking skin in the morning.
That’s all it takes. After doing this every night for about 2 months, I got rid of all of my acne and haven’t had an outbreak since. It’s been almost a year now! Woohoo! By the way, ACV has also been known to eliminate dark spots. Winning!
Makeup Foundation: Roses Are Red, Violets Are Blue…And Rosehip Oil Is Perfect For You
After 30+ years of using way, way, way too much foundation, I had enough. So I decided to find a natural alternative. And I found out about rosehip oil. Again, it’s another product that has more than one benefit. Oh yes! It’s been known to reduce wrinkles and restore your skin’s natural complexion.
But ladies, let me tell you that you need to use this as your foundation. Simply coat your face with rosehip oil before putting on your makeup and it makes a great base to put on an even coat of makeup. And what I love about it, too, is that it’s super gentle on the skin. The product that I buy comes in a small bottle with a teardrop applicator. Here’s how you get that “rosy” foundation going:
With the applicator (if yours has one), put 1-2 drops of rosehip oil on your fingers.
Gently apply the oil in a consistent motion, starting from your nose out towards your cheeks.
Repeat this process, until all the “makeup zones” on your face are covered.
After applying, give yourself 5-10 minutes for the oil to absorb. This allows your makeup application to be easier and it will look like a professional aesthetician did it for you.
Beauty Mask: Honey! Where’s My Mask?
How many different beauty masks have you tried in your life? Well, have you ever tried a honey mask? OMG, I’m warning you that after you try this, you will be addicted. The powerful nutrients in honey make for rich and smooth skin, and once the coat is done you’re not going to want to stop petting your soft, supple skin.
Now, this one takes a little more effort than the other products.
Warm up the honey first to make it easier to apply and to help it absorb into your skin. (Trick: Run the jar of honey under warm water for a few minutes.)
Take 2 fingerfuls of honey and begin applying it to your face in a circular motion. Repeat this process until your face is fully coated. (Don’t worry, you can’t use too much. Well, maybe you can.)
Once applied, let it cool and dry on your face.
Have your lounge chair ready, and get to relaxing for about 15 minutes while the honey works its wonders.
Finish off by rinsing your face with warm water. (Attention: Do not use any soap or cleansers to wash the honey from your face or it will cancel out all of that TLC.)
Trust me, honey, you will instantly see the difference when you touch your face after the mask therapy is over. Heck, you might even go for round 2 in the same day. (I did.) Realistically, if you can adopt this as a weekly ritual, you’ll be on the path to adding 10 years of youth to your beautiful skin.
Now you understand why cosmetic companies don’t want you knowing about these ingredients. After all, they’ll save you money, get you Ah-May-Zing results, and make you feel like a natural beauty. 😉 So, which one are you going to try first?
What is confidence? It seems that for some people their level of self-doubt is almost non-existent, especially in comparison to the rest of us on planet Earth. Where does it come from? Is it genetic, like a chiseled jaw line? Or, something more random than that, a trait that some people have but others don’t? Just the luck of the draw? What if confidence isn’t inherited or the whim of fate? Can it be fostered and grown? Is there something you can do to create or build and grow confidence? Is there a formula?
I have a friend who, for as long as I have known her, just exudes a level of boldness and inner self-worth that leaves me in utter awe. She is a marvel. Nothing seems to shake her, make her question herself or waiver–even when being challenged. After several years of friendship, and a few glasses of wine, I broke down and asked her, “What is your secret? How are you so confident and sassy? Do you not truly care about what others think about you?”
Her answer was simple, clear, concise and confident (naturally).
“Of course, I care what others think about me, who doesn’t? But, I care more about feeling good than pleasing others.”
Great perspective, right? Isn’t this the point of view we all want? Most of us “know” that this way of seeing the world is powerful and freeing, and we want it for ourselves, but why is it that when it comes time to live it, everything changes? It seems like at that moment when we want to choose ourselves and be bold, we cave and choose to please others, look good, or just hide out. I see choosing yourself over others as a move of confidence.
Then, I think, there are two questions: Can we grow confidence and self-esteem? And, if we can, how?
Confidence = the familiarity of repetition.
Confidence = the power of habit.
Confidence = feeling and living your best self.
Repetition is one way to build confidence. Being persistent, practicing consistently, and not accepting “no” are key to the confidence building strategy that Dr. Ivan Joseph shares in his TED Talk, “The Skills of Self Confidence.” Just like anything else we are good at, being confident takes practice. Nothing comes overnight. It takes dedication, discipline, and consistency to build a new skill or behavior. Think about learning a new language–whether that be French or HTML—you can’t really cram for it. It’s the slow and steady, daily attention to learning new vocabulary and grammar, and then practicing using it, that wins in the end.
“We can use decision-making to choose the habits we want to form, use willpower to get the habit started, then – and this is the best part – we can allow the extraordinary power of habit to take over. At that point, we’re free from the need to decide and the need to use willpower.” -Gretchen Rubin
If you’re not already familiar with Gretchen Rubin she is a the thought leader on happiness and habit. Rubin has studied how habits are formed and also how they are maintained. It’s not just about just desire, although it starts with there, it’s actually about what makes it stick.
The New Year is a time when many of us think about and make resolutions for new ways of being or new habits. I started to think about what I want most in this new year and it’s not all the material things or the possessions or more shoulds. I want to do things that are fun and exciting, things that make me feel amazing. Having goals and making New Year’s resolutions are not about setting unrealistic and rigid expectations for the future that you may never meet, failures that make you feel like shit. They are about bringing a new way of being or a new lifestyle into your life, moment by moment, changes that increase your joy, your aliveness, your presence.
We often think too radical–that change happens all at once. Sure, we may have an “aha” moment that immediately opens up a new perspective, but moving it from an insight into a new way of being, forming a new habit or a new neural pathway, is a slow and consistent process. Confidence isn’t talent, genetics or a special secret knowing, it’s simply the result of starting and building a habit, skill or knowledge.
“Women applied for a promotion only when they met 100 percent of the qualifications. Men applied when they met 50 percent. Evidence shows that women are less self-assured than men—and that to succeed, confidence matters as much as competence.”
Katty Kay and Claire Shipman talk about women and confidence in their book the Confidence Gap. They discuss how women have more self-doubt whereas men’s level of inner self-talk seems to differ.
Confidence is where your deepest desires and strengths meet. Confidence is really about feeling amazing and not being so hard on yourself–having compassion for your weaknesses while you focus on what you are great at.
What if you gave up fear, doubt, and those negative internal thoughts for belief, power, fun, and whimsy? What if you were able to be in your dream–to own it, revel in it, and build it–not allowing what others think to affect how you live your life or make your decisions? What if you allowed yourself to feel good and enjoy? How much goodness can you stand?
What could 2015 be like for you if you resolve to be your most risky and awesome self? I think true confidence is about faith. Faith and belief in ourselves enough to trust our intuition and creativity and to live a life with awe and wonder.
Vegetables and Nuts That Are Fruits
We generally label foods as fruits, vegetables, seeds, and nuts by their taste, appearance, and use. Not all vegetables are vegetables, and not all fruits are fruits. And strangely, not all nuts are nuts; some are seeds, and some are actually fruits. Botanists have very specific criteria to categorize fruits, vegetables, seeds, and nuts that often do not line up with our common definitions.
A fruit is the ovary of a plant that develops from the flower. Fruits contain seeds. So root vegetables like potatoes, beets, onions, garlic, radishes, turnips, etc. are all vegetables. All your greens – spinach, chard, kale, collard greens, mustard greens, etc. – are vegetables. Broccoli, cauliflower, cabbage, asparagus – are definitely vegetables.
“Veggies” That Are Actually Fruits
Tomato
Snow peas
String beans
Sugar snap peas
Pumpkin
Avocado
Eggplant
Cucumbers
All squashes (including zucchini, yellow, spaghetti, acorn and more)
Peppers (including bell peppers and hot peppers)
Okra
Olives
Corn (the kernels are technically the fruit of the plant, though corn is usually classified as a grain.)
The botanical definition of a true nut is a hard-shelled pod that contains both the fruit and the seed. Examples of true nuts include chestnuts, hazelnuts, and acorns.
“Nuts” That Are Botanically Fruits
Almonds
Peanuts and other groundnuts
Hazelnuts
Chestnuts
Macadamia nuts
Pistachios
Coconuts
Walnuts
Pecans
“Nuts” That Are Actually Seeds
Brazil nuts
Pine nuts
Cashew nuts
When it comes to how we eat and what we choose to eat, the botanical categories don’t matter. To eat a truly healthy diet, 80% of our diet should consist of fresh, raw, whole, organic produce – more vegetables than fruits. And when we say more vegetables, we are not specifying the botanical definitions, just the common ones.
We generally think of fruits as being sweet. It is the natural sugar content we should watch as we decide our ration of vegetables to fruits. Three to five servings of fruit a day with one large salad consisting of 10-15 vegetables will give you the nutrition you need to thrive. Check out the 80% Raw Food Diet.
Your Guide to Root Vegetables – Health Benefits, Recipes, and More
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.
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
Heat your oven to 400 degrees.
Mix together all the dry ingredients in a medium sized bowl.
Mix together the two wet ingredients.
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.
Line a baking tray with parchment paper.
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.
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.
Pop them into the oven. Check them after 9 or 10 mins and flip them over. Cook for an additional 4 mins or so.
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
Peel parsnips and cut into quarter-inch-thick sticks. Cover parsnips with water and simmer until just tender, about 15 minutes. Drain.
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
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.
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.
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.
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.
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.