LENTILS

I retrieved this article below, from the Internet. It mentions cooking the lentils which is fine, but the whole ones can also be sprouted & eaten in any Raw dish.( simply covered in water & drained each night with fresh water added; they usually sprout in 2 or maybe 3 days, but make sure there is only a very small tail before using them) Lentils are not only a fine food but are also very cheap to buy so support any budget.
I will add my very favorite recipe at the end of the article! 


Lentils
Compared to other types of dried beans, lentils are relatively quick and easy to prepare. They readily absorb a variety of wonderful flavors from other foods and seasonings, are high in nutritional value and are available throughout the year.
Lentils are legumes along with other types of beans. They grow in pods that contain either one or two lentil seeds that are round, oval or heart-shaped disks and are oftentimes smaller than the tip of a pencil eraser. They may be sold whole or split into halves with the brown and green varieties being the best at retaining their shape after cooking.

Health Benefits
Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. But this is far from all lentils have to offer. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein—all with virtually no fat. The calorie cost of all this nutrition? Just 230 calories for a whole cup of cooked lentils. This tiny nutritional giant fills you up—not out.

Lentils—A Fiber All Star

Check a chart of the fiber content in foods; you'll see legumes leading the pack. Lentils, like other beans, are rich in dietary fiber, both the soluble and insoluble type. Soluble fiber forms a gel-like substance in the digestive tract that snares bile (which contains cholesterol)and ferries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis.

Love Your Heart—Eat Lentils

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years.  When researchers analyzed this data in relation to the risk of death from heart disease, they found that legumes were associated with a whopping 82% reduction in risk!!

A study published in the Archives of Internal Medicine confirms that eating high fiber foods, such as lentils, helps prevent heart disease. 

Lentils' contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these little wonders supply.
Lentils' magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature's own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat lentils.

Lentils Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like lentils can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein—the most dangerous form of cholesterol)levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, lentils can increase your energy by replenishing your iron stores. Particularly for menstruating women, who are more at risk for iron deficiency, boosting iron stores with lentils is a good idea—especially because, unlike red meat, another source of iron, lentils are not rich in fat and calories. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Description

Lentils are legumes, seeds of a plant whose botanical name is Lens ensculenta. They grow in pods that contain either one or two lentil seeds.
Lentils are classified according to whether they are large or small in size with dozens of varieties of each being cultivated.
The different types offer varying consistencies with the brown and green ones better retaining their shape after cooking, while the others generally become soft and mushy. While the flavor differs slightly among the varieties, they generally feature a hearty dense somewhat nutty flavor.

How to Select and Store

.Store lentils in an airtight container in a cool, dry and dark place. Stored this way, they will keep for up to 12 months. If you purchase lentils at different times, store them separately since they may feature varying stages of dryness and therefore will require different cooking times. Cooked lentils will keep fresh in the refrigerator for about three days if placed in a covered container.

My Favorite Lentil Recipe, although not one I personally developed
(Thanks must go to Sarah Britton for this dish, it is sooo good!  )

2 1/2 cups of sprouted green french lentils ( these could be cooked al dente if you wish)
1 cup currants
1/3 cup capers
Handful of parsley
Handful of coriander
Handful nuts of choice ( I use walnuts, but these are optional)

Gently toss everything together before adding this dressing
1/3 cup olive oil
1/4 cup apple cider vinegar
1 Tab maple syrup
1 Tab strong mustard
2 Teas salt & pepper
1 Tea cumin
1/2 tea tumeric
1/2 tea coriander & cardamon
1/4 tea nutmeg & cinnamon
1'4 tea cayenne & ground cloves

Enjoy....YUM with a green salad!

If anyone reading this has a great lentil recipe they would like to share
 I'd love to hear from you in the comments, so others too can benefit.

What's in Your Refrigerator?

 I recently read a very Hum Hum article by Naomi Shannon asking "What's in your refrigerator" ?

It struck a cord with me as I know there are things at times lurking in mine that have well passed their eat by date! I make an effort to clean mine out most weeks before purchasing fresh produce, but obviously there are times when this doesn't happen! Ideally I like to create a sense of order so things store well & I know where I can locate anything that I need to make into something delicious, at a moments notice.

Have you ever noticed what's in the average person's refrigerator? Perhaps it's fairly bare with nothing you could find to make a wholesome meal, or maybe it is jammed so full with left overs, limp half dead veggies on shelves dotted with spills, & endless half full bottles, jars & packets of God knows what, that you wish only to close the door quickly before "something" escapes!!

I sometimes feel sad to see friends eating in such a limited way, in quality of food & especially variety. Maybe in their effort to keep their weight in check they have resorted to low fat everything from cheese, milk, margarine, biscuits etc. ( obviously not, if they are vegans) 

Most items in a can, jar, packet or box are not the healthiest of choices either & old stale produce certainly holds little if any nutritive value.

I was thinking that perhaps a shopping list might help in making some great choices when going to the Supermarket. Obviously this is purely a guide & certainly not complete, but many of these foods I eat most weeks or use in a recipe, if only to whip up a smoothie, or a dressing for a fresh salad or to pour over some lightly steamed veggies. Eating what is in Season or in the veggie garden helps with cost & I usually select what I feel like eating & looks fresh & wonderful, so this may vary a lot from week to week.

Nuts:  Almonds, Cashews, Walnuts, Pecans, Pine Nuts, Brazil Nuts, Macadamia Nuts

Seeds: Flax, Sunflower, Hemp, Pumpkin, Chia, Sesame Seeds

Grains: Buckwheat, Kamut, Quinoa, Oats

Veggies: Greens of every description, Lettuce, Kale, Spinach, Zucchini, Tomatoes, Cucumber, Celery, Carrots, Cabbage, Broccoli, Cauliflower, Garlic, Onions, Sweet Potato, Avocadoes, Chili, Sprouts ( if I haven't made them up myself)

Herbs: Parsley, Basil, Rosemary, Coriander

Fruit: Grapes, Apples, Lemons, Oranges, Limes, Berries, Bananas, Mangoes, Pineapple,Nectarines, Peaches, Apricots, Watermelon, Rockmelon

Extras: Sundried Tomatoes, Sprouted Essene Bread, Nutelex Spread, Nut Butters if you don't make them yourself,  Olive Oil, Coconut Oil, Macedamia & Flax Oil, Himalayan Salt, Honey, Agave, Tamari, Nutritional Yeast, Cacao Powder, Dates, Dried Shredded Coconut, Cranberries, Lentils & Seeds for Sprouting, Chickpeas, Dried Herbs & Seasonings of choice

I'm sure there are many other things you may like to add to this basic list but if you have even some of these ingredients, a healthy meal is possible..     

Greek Mythology

I call it The Persephone Principle…

In ancient Greek Mythology, the soul is usually represented by the goddess Persephone (per-se-fo-nee).  And when I read the story about Persephone I recognized something about my own story (and maybe YOUR story too)…

Persephone was the daughter of Demeter, who we think of as “Mother Nature”.

When Persephone was kidnapped and hidden underground, Mother Nature was so upset that the whole world became barren and infertile.  Nothing would grow or bloom.  Life began to die off as no plants would sprout and no babies were born.

But when Persephone escaped from her prison where she had been hidden away beneath the ground… nature rejoiced… and the world once again filled with life energy, flowers bloomed, the plants grew strong, and all of life thrived.

Of course this is just a story… but when you consider that Persephone represents the soul, you begin to understand what this story means.

"My Own Reflections"..........
I am noticing that as I release anger, fear & pain from my soul, my body is slowly changing along with many other things in my life.I think my soul's struggles and emotions  have been hidden underground for most of my life and it is definitely now time to bring everything, warts and all, into the sunshine! I have always been "at war" with my body which I now recognize as a major flaw in my attitude & beliefs about it; in fact I have not loved myself at all and I have taken my body for granted without even a thought, so no wonder my body has given me "many cries for help" over all the years ; needless to say there is now much regret about my own self abuse of  my precious body! After all, it houses my soul & allows me to frolick & play in this wonderful playground we call Earth! Part of looking after myself is being aware of the food I am eating and the exercise I do each day; tuning in to what my body is telling me about healthy choices, working through emotional issues and the resulting effect this has on every cell, has been a revelation!
Finally the lights are turning on & I am seeing & feeling just how unloving and out of harmony with God's Laws I have been; God gave me such a perfect body, and it was only my own actions that caused me pain and suffering about it. There is some  forgiving of myself required at this point ,along with a vastly new viewpoint of my body & self!! 
Thank You to the Goddess Persephone in Greek Mythology, for confirming my own awakenings of self that I have been discovering over recent months!

Soaking Nuts, Seeds, and Beans

 For Optimal Health

Why soak nuts and seeds?

Seeds, nuts and beans can remain in the pantry or refrigorator for months when they are dry – without sprouting – they contain enzyme inhibitors to stop that process. But once they make contact with water, they become alive and the enzyme inhibitors are released – like Gremlins!

The sprouting enzymes become active in these little seeds and begin breaking down the food. This makes it easier for you to digest and more nutrients are bio-available and you absorb more nutrients to feed your cells.

Enzymes are alive only in living foods but not cooked foods and begin to die at around 115 degrees Fahrenheit.

I believe that for optimal living we need to eat living foods. After all, a “live” food is life giving, energy giving, and nutritious but cooked food does not give you the same vigor and energy that living foods can.

Begin to eat more living foods if you desire better health, not just soaked seeds. I like to eat lots of vegetables everyday, what about you? I believe this is one of the many things I can do to support my body and remain healthy.

HOW TO SOAK SEEDS:

You don’t need any fancy jars unless you just want to buy them. A bowl works just great for sprouting. When you sprout smaller seeds like sesame seeds, radish seeds, broccoli seeds which are really small, you will want a sprouting jar with a lid.

Flax Seeds

Soak for 8 hours (overnight). Put flax seeds in a bowl and cover with water about 1 inch above the seeds. Place the bowl on the counter at room temperature for the full 8 hours uncovered. You can cover with a towel.

The flax seeds will absorb all the water and become a little slimy. This is natural. After 8 hours, put the unused soaked/sprouted flax seeds in the refrigerator with a lid on. They will last about 5 days in the refrigerator.

Sunflower seeds:

Use the same process as flax seeds. Soak for 8 hours (overnight) in a bowl and cover with water about 1 inch above the seeds. Place the bowl on the counter at room temperature for the full 8 hours uncovered. You can cover with a towel to keep out any unwanted visitors........2 legged or eight legged!

After 8 hours, drain the water and store in fresh water. To use, drain water and scoop out what you need for eating. I use these for pate's,snacks, granola, raw sushi rolls, and over my salads.

Store in the refrigerator with a lid on and be sure to store seeds in fresh water. If they are not stored in water and exposed to the air, they will mold quickly. They will last about 5 days in the refrigerator after sprouted.

Sesame seeds:

Same process as sunflower seeds. These are Great sources of calcium and protein.

Almonds:

Soak almonds for 12-24 hours. Put the almonds in a bowl and sit on counter to soak.

With almonds you need to rinse them every 12 hours if you are soaking for 24 hours.

Store almonds the same way you store sunflower seeds. Store in fresh water and put a lid on it and put in the refrigerator. These are great snacks, or for smoothies, or making fresh almond milk, and all sorts of other goodies.

I think I am correct in saying almonds these days are pasteurized because of an E coli break out involving almonds; I believe the government now requires all almond growers to pasteurize their almonds – usually by quick steam or a chemical spray!

Even if the package says “raw”, I doubt if they are technically raw, I think it is now against the law to sell them raw. It is very difficult to find raw almonds but perhaps you can, simply do the best that you can with what you have. At least soak your almonds so they are easy to digest & the enzyme inhibitors are released.

Juicing and Blending your way to Better Health

Having posted a recipe yesterday for the Northern Climes &Winter Blues, colds, coughs & chest infections, I have decided to balance it up to-day with a cooler recipe option for those hot summery days I am experiencing here in Australia!

Vegetable Juice

IS ANYTHING WRONG WITH CANNED JUICE?

For years, the phrase vegetable juice meant to me something that came in a can or bottle. Now, if I  find myself in that aisle of the supermarket, I definitely pass on by. Why? Because I don’t want juice that’s had much of the nutritional value cooked out of it, some toxins thrown in, and a bunch of salt and sugar added. Certainly these days fresher options in cartons have become available; I can't comment on their nutritive value, I expect they are a better choice but watch for added sugar & sweeteners.

Fresh vegetable juices are truly delicious. About ¾ of a cup of vegetable juice is equivalent to several servings of vegetables. I don’t personally get all my daily fruit & vegetables in juice form, but  including a number of servings a day in freshly squeezed juice  is a wonderfully healthy option for anyone.

WHAT VEGGIES TO USE?

Don’t feel limited..... you can juice your own veggies using almost anything you have in your refrigerator or garden. Your personal preference regarding taste will definitely be a deciding factor!





Here is a short list of excellent juicing ingredients, just to name a few:

• green leafy vegetables, including kale, spinach, lettuce,  parsley & herbs; celery, cucumber, zucchini
•  beets, broccoli, carrots, fresh ginger, lemons, limes, grapefruit, apples, watermelon, oranges,berries 

In fact, anything you find in your produce section that’s deeply, richly colored is perfect for juicing. I like to sometimes add different items, like tossing in alfalfa or bean sprouts, even cabbage—bean sprouts can be rather earthy tasting, but remarkably rich in vitamin C.

I have found it helpful to record my experimental vegetable juice recipes in a notebook, approximating relative quantities as well as choices. I found out my favorite combinations very quickly by doing this. Remember these juices are highly concentrated, so some of you may like to add some water with ice blocks; an extra apple or two helps if you find predominately green juice, slightly bitter or lacking sweetness or unsettling for the tummy. This phase usually passes quite quickly!

CHOOSING A JUICER

What about the best vegetable juicer? Personally, when juicing vegetables I favored the Champion Juicer for many years but more recently I purchased a Hurom Pro ( Oscar HU-400Pro to be exact). I do not have any commercial interest in any products, machines, or kitchen gadgets that I may mention in my posts, so my recommendations are always purely personal!

The Hurom Pro Juicer gently cold presses to retrieve juice rather than shredding & grinding & will even do wheat grass & greens with ease & grace; it also easily handles tossing in a chopped lemon, skin & all, the same with cucumbers, carrots, watermelon & so forth, adding only small amounts at a time........so many nutrients are contained in organic or unsprayed fruit & veggie skins so no need to peel them provided they are holistically grown without chemicals.

Another feature which I like, is this machine seems to leave a little more fibre in the juice , & gives the opportunity to chew the juice, which stimulates saliva. The importance of saturating each mouthful with saliva to begin the digestive journey, is often over looked. Saliva contains the enzyme, ptyalin which initiates digestion, so rather than gulp down a juice, it makes sense to maximize the benefits & effectiveness of consuming freshly made juices.

 Is the Hurom Pro the best  Juicer, I honestly don't know, but I absolutely love it and....it is easy to clean! There are lots of other good ones out there I'm sure.

BENEFITS OF JUICING

Vegetable Juices and Green Smoothies are excellent for easily including more fruit & veggies into the family diet. Those who juice in the morning or enjoy a combination of blended fruit & veggies as a Smoothie,  find that it helps the day get off to a great start with more energy & enthusiasm for the tasks at hand!  Please note that adding a lot of sugary fruits to any mix can affect your blood sugar levels, particularly if you are Diabetic, so go carefully with these & monitor the amounts you are using.

Whether you stick with casual juicing or you elect to make Vegetable Juicing &/or Green Smoothies a part of your daily healthy lifestyle, you’re in for a treat—Naturally!

TRY THIS JUICE RECIPE, it has become one of my favorites......

Juice
Three to four stalks of celery
One large cucumber
A handful of spinach, lettuce or kale & a bunch of parsley
A knob of ginger
One whole lemon
One to two apples

So delicious to enjoy anytime during the day! This combination usually makes about a litre of juice, (1000 mls or 1 quart)  Place in an insulated "Cheeki"  stainless steel water bottle with some ice. The Insulated water bottles are marvellous, fluids keep cool or hot all day, so great for cool drinks & hot soups.


AND HERE IS A SMOOTHIE WITH A DIFFERENCE

Blend
1 1/2 cups water with 2 frozen bananas ( if you want a cold drink)
4 soaked dates
4 tabs Cocoa powder or Raw Cacao powder
3 cups of Spinach/ Chard/Kale or greens of choice.
One can use 1/2 Carob with 1/2 Cocoa if it is too chocolately.

Some even warm this smoothie as an evening treat using fresh bananas, not frozen ones.
This becomes a healthy hot chocolate, especially in the winter months.....children, big & small, love it!

Colds,Coughs and Flu.....Pam's recipe

I met a very interesting lady, Pam in America (a year ago now);
The icy conditions in the Northern Hemisphere at the moment ( whilst we are sweltering with records of 30-48 degrees with massive fires raging throughout many States of Australia!) reminded me of a Recipe Pam swears by to clear up any chest & lung complaints.
She told the story of having pneumonia & being hospitalized. Her condition became extremely serious  but treatment seemed to only temporarily help; She was discharged on high doses of antibiotics and told to go home, rest & sit in the sun! She decided that she did not wish to take any further antibiotics as they had proven to be largely ineffective with her particular infection, so the sun was it!
At this point she heard about a" Natural Cure"; she admitted to being initially skeptical but agreed to try it.
Vola!  Within days she began improving dramatically & it has now become her No1 recommendation for Coughs & Flu.

PAM'S RECIPE

Juice two  fresh Pineapples
Blend up 2 cups of fresh Spinach to every 4 cups of Pineapple Juice.
Pam doubled this recipe
Drink continuously  until symptoms subside, generally within a couple of days.
Pam was of the opinion that the enzymes & anti bacterial components in this recipe are the secret, and spinach is a lung cleanser.

An additional comment worth considering:
It may also be worth visiting some deeply suppressed grief and working through some of these long held emotional issues.
This too is a "Natural Cure" & may prevent similar illnesses occuring in the future!

P.S. If the Medical Scene is more for you, consider receiving Dr Sircus, a well known American Physican's Newsletter;  he is a great advocate of using more natural treatments in his Practice especially magnesium, iodine, sodium bicarbonate,selenium etc.to assist the immune system, alkalise & eliminate many physical ailments.( Newsletter .....IMVAnewsletter@drsirus.com )
 This of course is bandaiding the effect & not addressing the cause, but may support the body whilst going through the emotional component.

Yum Yum

2013 has arrived and I have been reflecting on this brand new canvas, offering 365 days of opportunities to explore our creativity and embrace our passions & desires; every breath, every hour, every day is enriched with possibilities that will  help us grow in Love, Humility and Truth along with Healthy Choices in the kitchen!. How exciting is this, I would love to make each & everyday special in every way, throughout this brand new year..... so here's to 2013!

Try this versatile recipe that can be used for a burger or a filling for a wrap.

1/4 Head  Cauliflower or 3 large Parsnips
1 cup walnuts or nuts of choice
Juice & zest of 1 lemon
Salt to taste
Place  Cauliflower or Parsnips in a food processor & blend until resembling rice. Add walnuts, lemon & salt & blend until crumbly
Add
1 cup soaked raisins
1 finely diced carrot
A handful of finely minced parsley & chives.
1 grated apple,  Season to taste.


 If I want the mixture for a Burger, I then add a little Chia gel ( Chia seeds mixed in a little water & left to form a thick gel) or simply Chia seeds by themselves.This helps hold the burger together. Some recommendations for burger recipes add some ground flax seed meal, this also works equally well. Form into burgers, top with sprouts & serve as desired; the dressings below also go nicely with them.......no need to dehydrate these unless you would like them warm !
As a Wrap
This mixture is also gorgeous wrapped in lightly blanched cabbage leaves, or lettuce/collard leaves.(If it is a bit dry as a filling, I sometimes add some nut milk) I like to serve it with a salad & Cashew Aoli Dressing with Sweet Chili Sauce or even some Mango Chutney with a Vegan Sour Cream on top!
I enjoy experimenting & being adventurous with the Dressing; blended cashews with water, leeks, lemon juice & a little olive oil makes a tasty dressing & is very simple, but it is worth your while to try new ideas & be creative in your kitchen.