Good Reasons To Eat Your Fruits And Vegetables Every Day

Fruits and vegetables are an important part of a healthy diet, and variety is as important as how many servings you eat every day.

No single fruit or vegetable will provide all of the nutrients you need to maintain a healthy body.

A diet filled with plenty of different fruits and vegetables can help to reduce your risk for major disease.

Baked Beets and Sweet Potato Chips

Such as heart disease, cancer, stroke, high blood pressure, just to mention a few.

All fruits and vegetables contribute to a healthy heart, though green leafy vegetables, like lettuce, spinach, Swiss chard, and mustard greens, have shown to be strongly associated with decreased risk of heart disease.

Cruciferous vegetables like broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, and kale – and citrus fruits like oranges, lemons, limes, and grapefruit (including their juices) also contribute to a health vascular system (BMJ).

Citrus Herb Roasted Vegetables

Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote a healthy body weight (PLOS Medicine).

Were as starchy vegetables like corn, peas and potatoes tend to be linked to weight gain, rather than weight loss (The American Journal Of Clinical Nutrition).

Apples and pears are a great example of eating different types of fruit to receive your daily intake of vitamins and minerals if you want to maintain a healthy body.

Apples have more vitamins than pears, namely vitamin A, vitamin E, and vitamin B1. The vitamins are more abundant in apples than pears.

Apple Mango and Radish Salad

Were as pears contain more minerals than apples. Like iron, calcium, magnesium, and especially copper and zinc.

Red Pear and French Bean Salad

Both of these fruits though, contain potassium, phosphorus, and sodium.

There are at least nine different family types of fruits and vegetables that exist, and each with potentially hundreds of different plant compounds that are beneficial to your health.

Citrus Fennel and Avocado Salad

That is why it is important to eat a variety of different types and colors of produce in order to give your body the nutrients it needs.

This will not only ensure a greater diversity of beneficial plant compounds, but also creates eye-appealing meals.

Red Kale Beets and Sweet Cilantro Vinaigrette

Health Benefits of Eating Root Vegetables

Most root vegetables are high in complex carbohydrates, which break down into sugar in your body to give you the energy you need to function properly.

Carrot Cranberry Salad

Root vegetables are high in fiber and phytonutrients, and low in fat as well as in calories.

They also contain vitamin C, beta-carotene, and essential minerals like potassium, phosphorous, magnesium and iron.

Roasted Root Vegetables with Brussels sprouts and Bacon

Pros and Cons of Eating Root Vegetables

Accordingly Harvard Medical School, most root vegetables have starch, a kind of carbohydrate that the body breaks down into glucose for energy.

Some are higher in starch like sweet potato’s and others are lower, like carrots and onions.

But don’t let the starch discourage you from eating them.

These type of vegetables are still fresh whole foods that contain many vitamins and minerals. Eating a variety of them is good for your health.

Harvard recommends eating just one serving of root vegetables per day. And not with another starch food, like rice.

They also recommend not eating the same root vegetables all the time. Instead, eat a variety of them to get a wider selection of nutrients.

How To Prepare Birria de Borrego

 

How To Prepare Birria de BorregoPreparing Birria de Borrego  can be considered a labor of love, as it takes more than three hours to prepare, and it is well worth it.

What is the difference between lamb and beef you may ask? Lamb tends to have less marbling than beef, and when you trim the fat around the edges after cooking, the meat ends up much leaner.

You ask what about the fat? Will to start, even though their are no studies that have linked saturated fat to heart disease or raising your cholesterol, you will be happy to know that how you prepare meat influences its healthiness. Grilling, broiling, and roasting, For example, meat that is grilled, broiled, or roasted tends to reduce fat, were as pan-frying will increase it.

Buying Your Lamb At Market

Organic standards help lower the risk of contaminated feed and organic lamb has higher nutrient quality. But to assure you are truly buying an organic raised animal, make sure that packaging say 100% grass-fed. However, remember that the word “organic” by itself does not guarantee a natural lifestyle for the lambs.

As long as a lamb is fed purely grass from a pasture it can have higher amounts of omega-3 fatty acids.

Birria de Borrego on a serving platterIn Australia, where lamb is eaten frequently by both children and adults, recent studies have shown lamb to rank among the top omega-3 foods in the daily diet.

Grass-fed lamb has shown to average around 25% more omega-3 than grain fed lamb, including as much as 49% more alpha-linolenic acid.

The World’s Healthiest Foods (WHF) website used their nutritional profile of grass-fed lamb, and found on average that 100% grass fed lamb’s meat to have 40 milligrams of omega-3 per one ounce of roasted lamb loin.

WHF says that’s 50% of omega-3 found in an ounce of baked cod or broiled tuna, and 67% of the amount found in one ounce of sesame seeds.

Our featured recipe is a locally grown 100% grass-fed Birria de Borrego or Roasted Lamb, and here is what you will need.

By the way, if the area were you live doesn’t raise lamb, check out these websites…

www.localharvest.org

www.eatwild.com

They can help you find small local farms in your area, and both sites are searchable by zip code.

Preparing Birria de Borrego

2 pounds lamb roast

Dried Anchos with description6 ancho chilies, dried

3 chilies Negron, dried

1 ½ cups water

4 garlic cloves, minced

1 teaspoon ground black pepper

1 tablespoon ground cinnamon

1 teaspoon oregano

2 bay leaves

¼ teaspoon thyme

2 teaspoons wine vinegar

2 tablespoons avocado oil

8 tortillas – Link here for homemade recipe

Salsa Verde – optional

Guacamole – optional

Place lamb roast in a large pot with tight lid. Add 1 ½ cups of water, garlic, pepper, cinnamon, oregano, thyme, vinegar and bay leaves to the pot.

Bring the pot of lamb to a boil. Once the lamb is boiling, lower the heat to a simmer and place the lid over the pot. Simmer for two hours until the lamb meat comes off the bone easily with a fork. Remove pot from heat.

Allow to cool some, then remove the lamb from the pot and place on a plate or cutting board. Shred the lamb with a fork and cut with a knife if necessary. Salt to taste and place shredded meat into a large pot.

Cut the stem off the chilies and slit them lengthwise. Remove the seeds and place the chilies in a small saucepan with two cups of water. Bring the chilies to a boil and boil for two minutes or until the chilies are tender. Remove chilies from the water and chop coarsely.

Birria de Borrego - plated

Add the chopped chilies to the lamb and mix thoroughly. Reheat the lamb before serving. Serve on tortillas with salsa or guacamole topped with cilantro. A great meal for your Cino de Mayo celebration this May 5th, 2016.

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The Go Green Initiative Starts In Your Home

The Go Green Initiative Starts In Your homeIn 2002 the “Go Green Initiative” was started in Pleasanton, California by Jill Buck. The program is all about environmental education and a stewardship program that is located in all 50 US states and in 13 other countries.

The goals of the initiative are to teach and help others learn to conserve and protect natural resources for future generations, and to protect human health through environmental stewardship. Their focus is on…

  1. Recycling and Waste
  2. Water
  3. Energy

What does it mean to “Go G.R.E.E.N.?”

Generate less waste

Recycle everything that cannot be reused

Educate the community on eco-friendly options

Evaluate the environmental impact of actions

Nourish discussions and activities that integrate environmental education into existing curriculum

children running at schoolThough the “Go Green Initiative” is all about helping schools create a campus-wide culture of conservation by teaching kids how to be environmental stewards, we all can contribute to the initiative, though we may not be in school.

Do you have school aged children, or grandchildren in your home? Why not set an example for them by getting involved with the Go Green Initiative, starting in your home. How? By using household cleaners that are earth friendly.

One of the goals of “The Go Green Foundation” is to educate young people about climate change, global warming the earth in a woman's hand with green grass and blue sky in the back groundcrisis and sustainable living practices (Go Green Foundation).

Let’s focus on the later, sustainable living practices.

Going green and using the power of all natural green products to clean your home, can help keep you and your family healthy, as well as keep the environment healthy. This is a great place to start, that is to initiate, and practice sustainable living at home.

Here are some great examples of all natural green products to clean house, that you can prepare at home in your very own kitchen.

Cleaning Wood Floors

1/2 cup white vinegar

3 drops orange oil

3 drops lemon oil

3 drops grapefruit oil

cleaning wood floors with earth friendly products2 drops tea tree oil

1 quart water

Put into a hand sprayer and apply to wood floor, and clean with a damp mop.

General Purpose Bathroom Cleaner

 General Purpose Bathroom Cleaner 1/2 cup baking soda

1/4 cup vinegar

3 drops tea tree oil

2 drops eucalyptus oil

1 drop thyme oil

 5 drops orange oil

5 drops lemon oil

Carpet Cleaner

8 ounces baking soda

5 drops grapefruit oil

 Mix ingredients in a jar, covered with a lid. Shake out on to carpet and vacuum up. It is also recommended for use in a steam cleaner when cleaning carpets.

Carpet Cleaner

cleaning the carpot with all natural earth friendly cleaners 8 ounces baking soda

5 drops grapefruit oil

Mix ingredients in a jar, covered with a lid. Shake out on to carpet and vacuum up. It is also recommended for use in a steam cleaner when cleaning carpets.

Bathroom Mold and Mildew Cleaner

 Bathroom Mold and Mildew Cleaner4 ounces water

1/4 cup distilled white vinegar

3 drops lemon oil

1 drop clove oil

5 drops tea tree oil

Mix ingredients in a spray bottle, and spray onto tile and other surfaces that have mold or mildew, and let sit for 20 minutes before rinsing off.

Dish Washing Soap

 1/2 cup castile soap

1/2 cup vinegar

1 quart water

6 drops lemon oil

natural earth friendly dish soap2 drops geranium oil

3 drops tea tree oil

Mix in a soap dispenser, and add to dish water, and mix in.

Castile soap originating in the Castile region of Spain, is not the same as caster oil soap. Castile soap is made from 100% olive oil, were as caster oil soap, is made from the caster seed, and therefore is considered a vegetable based soap.

The More You Know

Old Farmers 2016 AlmanacYou will find Wikipedia and other sources referring to castile soap as a vegetable based soap made from 100% olive oil, when in fact olives are not a vegetable, but a fruit.

The natural all green recipes were adapted from the Herbal Remedies Magazine – published by Harris Farmers almanac.

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Golden Beets Fennel and Green Apple Slaw

Golden Beets Fennel and Green Apple Slaw

screen shotWe have a screen shot of a web search about beets. Notice the color of the beets? They are pictures of red beets only.  But beets come in other colors, like purple, orange-yellow (golden beets), yellow, and white varities.

The website The World’s Healthiest Foods state that about 15% of all U.S. adults experience beeturia or a reddening of the urine after eating beets.

They note that this reddening of the urine is not considered harmful, but may be a possible indicator of the need for a visit to the doctor, as this reddening of the urine can be an indicator of iron deficiency, iron excess, or specific problems with iron metabolism (WHFoods).

photo of different types of beets sold at the Whole Foods Market

Different Colors Of Beets At The Whole Foods Market

As we noted at the on start of the article there are different varieties of beets, that range in different colors. Each beet variety with its color provides different benefits from other bets of a different color.

Beets contain betaine, the same substance that is used in certain treatments of depression. It also contains trytophan, which relaxes the mind and creates a sense of well-being, similar to that of dark chocolate.

Golden beets are a good source of potassium and calcium. They also contain vitamin-C which helps prevent fatty build-up and cirrhosis of the liver, among other things.

The crimson-red color of the red beet is due to betalain pigments, such as betanin and betacyanin. Yellow beets are rich in ß-xanthin pigment.

The Chiogga beet (as seen in the photo here to the left – bottom left side) or candy cane variety has alternative red and white concentric whorls on the inside of the beet.

Now for our featured recipe, using golden beets, and here is what you will need.

citrus vinaigrette for Golden Beets Fennel and Green Apple SlawGolden Beets Fennel and Green Apple Slaw

Dressing

3 tablespoons extra virgin olive oil
2-3 tablespoons fresh orange juice
1 tablespoon orange zest
1/2 teaspoon raw honey
1/2 teaspoon Himalayan salt
1/4 teaspoon fresh ground pepper corns

Mix all ingredients above in a small mason jar, cover with lid and shake until combined, set aside.

Salad

1 medium golden beet, shredded

1/2 fennel bulb, chopped

1 medium granny smith apple, skin on, shredded (after shredding – squeeze juice from apple shreds)

1/2 cup chopped cilantro

shredded golden beet, fennel, and green appleIn a medium mixing bowl add dressing. Next add prepared vegetables and cilantro. Mix until well coated. Spoon sald into a serving bowl and garnish with cilantro (optional).

Bowl of Golden Beets Fennel and Green Apple SlawPlate and serve by itself, or with your favorite meat dish.

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Lentils and Purple Sweet Potato Stew

Lentils and Purple Sweet Potato Stew

Lentils as well as any legume are an inexpensive source of protein, as well  as fat-free, high in fiber and rich in a number of essential nutrients. Adding lentils to your diet offers a number of health benefits, from controlling your weight to promoting heart health.

varieties of lentils You need 25 to 30 grams of fiber everyday, and one half cup of lentils will supply 8 grams of that fiber. Fiber in foods helps suppress appetite, helping you to manage and maintain a healthy weight.  Eating a diet that is rich in dietary fiber also decreases LDL (bad) cholesterol levels in your body.

If you have diabetes or are at risk of developing diabetes, fiber rich foods can also help in the regulation of sugar in the blood stream.

According to the World Health Organization iron deficiency is the most common nutritional disorder in the world, and 1/2 cup of lentils provides 3.3 milligrams in a 1/2-cup serving.

Keep in mind though, that your body can’t absorb as much iron from plant-based foods, including lentils as it does from meat sources. Eating lentils with a food rich in vitamin-C, such as sweet peppers, can help improve absorption.

As you might have guessed by now our featured recipe has lentils, and to  help your body take advantage of the iron in them, the recipe includes vitamin-C sources, including green beans, carrots, and celery.

Our featured recipe is: Lentils and Purple Sweet Potato Stew, and here is what you will need.

2 tablespoons olive oil

1 medium yellow onion, chopped

2 medium rainbow carrots, sliced (colors include yellow, purple, and red)

2 medium celery stalks, sliced

1 bay leaf

1 garlic clove, minced

1 1/2 teaspoons curry powder

2 cups dried green lentils, picked over and rinsed

2 medium purple sweet potatoes, 1/2-inch dice

9 ounces fresh green beans, trimmed and cut into 1/2 inch slices

1 – 14 1/2-ounce can diced tomatoes in juice

1/2 cup chopped fresh cilantro

Himalayan salt and fresh ground black pepper

Whole leaf cilantro and plain Greek yogurt, for garnishing

chopped vegetables for Lentils and Purple Sweet Potato Stew

Prepare vegetables and in a extra- large saucepan, heat oil over medium-high. Add the onion, carrots, celery, and bay leaf. Cook the vegetables while stirring until they are softened, about 5 to 7 minutes. Next add the garlic and curry powder and cook until fragrant, about 1 minute.

Next add 7 cups of fresh water and the green lentils. Turn heat to high and bring to a boil, reduce heat to a simmer, cover the pot, and cook 10 minutes.

Next add the sweet potatoes and continue to cook, with the pot covered, until the lentils and sweet potatoes are just tender, about 15 minutes.

Nest add the green beans and can of diced tomatoes with juice, and cook until warmed through, 2 to 4 minutes. Remove bay leaf from stew pot, and add the chopped cilantro and stir until combined. Season with salt and pepper.

Bowl of Lentils and Purple Sweet Potato Stew

Serve with a dollop of yogurt and whole cilantro leaves. Enjoy!!

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Grilled Figs and Eggplant Salad with Blackberry and Fig Dressing

Grilled Figs and Eggplant Salad with Blackberry and Fig DressingFigs are a fruit native to Italy and Greece. The fruit is available in both fresh and dried forms, and they offer a nutritional advantages due to their nutrient content.

Are you worried about the appearance of your skin? Figs are rich in nutrients that build and maintain healthy looking skin. The nutrients include B-complex, vitamin-C, phosphorus, potassium, calcium and magnesium, which are all essential nutrients for boosting and rejuvenating the skin’s health. Figs contain high amounts omega-3 fatty acids which helps to keep skin moisturized and conditioned.

Rubbing fresh figs on your face and allowing it to dry can help cure acne.

Fig leaves are also used is used for skin problems like eczema, psoriasis, and vitiligo (loss of pigment color). The milky sap from the tree is used to treat skin tumors and warts, when applied directly to the skin.

Research with the chemicals found in the leaves of the fig tree reports that a tea made from fig leaves could help use insulin more efficiently and reduce insulin requirements in people with type 1 diabetes. It also helps to lower blood sugar levels after eating (WebMD).

Let’s enjoy the healthy benefits of figs as well as their natural sweetness with our featured recipe: Grilled Figs and Eggplant Salad with Blackberry and Fig Dressing. Here is what you will need.

Bellas Blackberry and Fig Dressing6 black figs, stemmed , cut in half

1 small eggplant, sliced

1 cup fresh blackberries

3 tablespoons extra virgin olive oil

1/2 teaspoon Himalayan salt

4 cups mix tender leafy greens (can mix spring greens with some spicy greens)

1/2 cup goat cheese

1/3 cup pecan pieces

1 jar Bella’s Blackberry and Fig Balsamic Dressing (3 to 5 tablespoons each plated salad)

sliced eggplant and figsThe eggplant we used is a long narrow purple and white Asian eggplant. According to Grow Organic, they are a “new” eggplant on the garden scene, though it is a much older Asian variety. They are long and narrow, and come in a variety of colors including white, purple, magenta and green (Grow Organics).

Slice the eggplant into 1 inch slices, and cut the figs into two.

olive oil coated sliced eggplant and figsIn a large mixing bowl, add the oil, salt, and slice produce and toss until coated.

on the bbq - grilling eggplant and figs

bbq grilled eggplant and figsNext place a piece of tin foil on to a BBQ grill, and heat BBQ until hot.

Place figs and eggplant on to hot grill, and turn after 2 minuets.

After turning  you should hear the figs make a pop noise (skins are bursting slightly), about 1 minute, then remove from grill and set aside.

Grilled Figs and Eggplant Salad with Blackberry and Fig Dressing- detailed close upNext, per plate add two hand fulls of leafy greens. Top with grilled eggplant, figs and blackberries. Next sprinkle on cheese and nuts. Now splash 3 to 5 tablespoons of balsamic dressing (about 1/4 cup or 2 ounce). You can purchase the dressing at your favorite market if available, and if not, you can find it at the Whole Foods Market.

The number of eggplant and fig pieces, including berries you place on each plated salad will determine how many salads you will be preparing.

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Sugar Snap Peas with Tarragon

Sugar Snap Peas with TarragonFresh tarragon has an intense flavor over dried tarragon. When the herb is dried the oils dissipate.

You can store tarragon from 3 to 5 months in the freezer, doing so retains the most flavor of fresh tarragon during sprig of tarragonstorage. There is no need to defrost the herb before using it. Dried tarragon should be kept in a sealed container in a cool, dark place and used within 1 year.

Heat greatly intensifies the flavor of tarragon.

Though is may not look like it, tarragon is a species of perennial herb in the sunflower family.

There are variations of the herb and they include “French tarragon“, which is best used for culinary purposes, “Russian tarragon”, typically better than wild tarragon but not as good as the French tarragon, and “wild tarragon”.

Flavor

If you are wondering what the flavor of tarragon is, we would describe it as slightly peppery and it has a taste that’s somewhat similar to fennel, anise or licorice.

Health Benefits

Tarragon has great health benefits. It contains trace amounts of minerals including iron, potassium, and small amounts of calcium. It also contains vitamin-A, a nutrient essential for healthy eyes. This is herb is one of the recommendations to reduce your risk of macular degeneration.

Our featured recipe also includes:

Cilantro: contains trace minerals and vitamin-A

Shallots: Part of the allium family, which includes onions, garlic and scallions. Shallots also help to ward off cancer. They also contain 34 micrograms of folate, which is good for brain and nerve function.

Sugar Snap Peas:  They are a good source of vitamin-C, a nutrient that protects DNA structures from damage and improves the immune system. The sugar snaps also contain folate, which helps to improve heart health. Low levels of folate can raise levels of homocysteine, which increases the risk of heart disease.

Folic acid is a synthetic form of folate. If you are taking the B-vitamin as a supplement, it is recommended to take the natural form, folate. As noted folic acid is a synthetic oxidized form, and is not found in fresh natural foods as is folate. Because it is synthetic, is not bio-available to the body, as is folate.

Now for our featured recipe – Sugar Snap Peas with Tarragon – and here is what you will need.

1 pound sugar snap peas

1 shallot, diced

2 tablespoons butter

1/2 to 1 teaspoon tarragon, chopped

1/2 teaspoon cilantro, chopped

Himalayan salt and pepper to taste (optional)

cooking sugar snap peasIn a large sauce pot, bring water to a rapid boil, and add snap peas and cook until they turn bright green, about 3 minutes. Drain, and set aside.

chopped fresh herbs and shallotsMean time, prepare the tarragon, cilantro, and shallots.

In a large ceramic coated skillet over medium heat, add butter and melt. Next add shallots and cook until soft, about  3 minutes. Next whisk in a splash of fresh water, about 1 to 2 tablespoons, then add snap peas and cook 2 to 3 minutes. Next add chopped tarragon, cilantro, and mix in with snap peas and shallots.

Sugar Snap Peas with TarragonSpoon cooked sugar snap pea mixture into a serving bowl, and serve with your favorite main dish.

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Organic Coconut Popcorn

Organic non-gmo tri-colored corn kernelsDo you know what’s in that bag of popcorn you put in the microwave? Are you ready for the answer?

1. Diacetyl: It is used a s a flavoring in microwave popcorn. It can obliterate the airways, and lungs if exposed to too much. It was used in World War I, to do exactly that. Factory works who are exposed to the chemical have irreversible lung damage.

Brown University documented three cases of bronchiolitis obliterans (caused by diacetyl) in microwave popcorn lovers. One man, 47, ate three bags a day, and needed a lung transplant. A 56 year old coughed up blood one day, and he ate 3 bags of microwave popcorn a day.

The University of Minnesota reported that the chemical diacetyl, can pass the blood-brain barrier, and weaken the brain’s defenses against the formation of amyloid plaques, causing Alzheimer’s.

2. Perfluorooctanoic Acid: Most manufacturer’s  line the microwave popcorn bags with perfluorooctanoic acid (PFOA) to keep grease from leaking out. When the bags are heated, they leach the PFOA into the popcorn.

3. Tertiary Butylhydroquinone (TBHQ): This chemical is made from butane, a known toxic gas. Medical studies have reported that just eating 1 gram could cause ADHD in children, asthma, allergies, dermatitis, and dizziness. It’s been associated with stomach cancer in laboratory animals.

Most of the corn in the U.S.A., about 86% is harvested from GMO seeds. We also noted, microwavable popcorn is not sold in health food stores. But you can buy lose non-gmo corn kernels, or in jars, and that brings us to our featured recipe: Organic Coconut Popcorn. Here is what you will need.

heating coconut oil

Heat 3 tablespoons of refined coconut oil in a 3 quart pan over medium heat. Let oil solids melt. From 1/3 cup of organic popcorn kernels, add 4 kernels to heated oil and cover pan with lid. When the kernels pop, remove pan from heat and add the 1/3 cup of kernels to pan in an even layer. Return lid to pan and count to 30. Return pan to heat and wait for kernels to start popping. Once they do, gently shake pan over heat. When you no longer hear any popping remove pan from heat and add popcorn to a serving bowl.

melting butterWith pan still hot, add organic pasture fed cows butter or organic virgin coconut oil, and melt. Next pour over popcorn and mix in. You can also add Himalayan salt, organic smoked paprika, or organic Parmesan cheese.

Organic Coconut Popcornpopcorn pan not burned using coconut oilFollow this method and ever kernel of popcorn will always pop evenly and not burn, not even the pan. You can never say that about those chemical filled microwave popcorn bags.

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Coconut Chicken Lettuce Wraps

Coconut Chicken Lettuce Wraps

If you enjoy Asian food and Latin food alike, this recipe can be considered an infusion of the two. Only for the fact that the butter lettuce is used like a taco.

This recipe is very simple and easy to prepare, and is bursting with Asian flavor. We used tapioca starch in place of cornstarch, which we feel is a better choice. Another great cornstarch replacement is arrowroot.

The recipe contains coconut, in the form of oil and dried coconut meat. Coconut oil, though it contains saturated fat, also has fat in the form of lauric acid, about 50%. Lauric acid is a medium chain fatty acid, which has antibacterial, antiviral, and antiprotozal properties.

Tips on Choosing the Lettuce

Butter lettuce is great to use with this recipe for its tenderness, and texture. Choose the leaves that are the largest, and most pliable. Be sure the leaf is not wilted or has and discoloring on it.

Let’s get stated with preparing our featured recipe: Coconut Chicken Lettuce Wraps, and here is what you will need.

12 leaves of butter lettuce

2 tablespoons extra virgin coconut oil

1 pound chicken breast or chicken thigh strips (option to also use ground meat)

2 medium green onions, chopped

½ cup canned water chestnuts, drained, rinsed, and chopped

¼ cup chicken broth

2 tablespoons tamari soy sauce

1 tablespoon tapioca starch

2 tablespoons filtered water

¼ cup gomasio (sesame seeds and sea salt) – recipe to follow

1/2 cup dried fine flacked unsweetened coconut meat

First make your gomasio.

Recipe for Gomasio

2 cups whole sesame seeds

1 tablespoon Himalayan salt

Place sesame seeds in a cast iron skillet over medium heat.

Roast for 10 minutes, stirring constantly with a wooden spoon until seeds turn golden brown.

Place sesame seeds and salt in a suribachi or mortar and pestle, and grind into a coarse meal. A coffee grinder will work as well.

When cooled, transfer to a glass container.

Store in refrigerator. Keeps for 6-8 weeks.

Gomasio is the principal table condiment in the Macrobiotic diet. Use it in place of table salt to season your food, giving it a hearty delicious taste.

According to Macrodiet.com, gomasio also functions as a medicine in itself, due to its powerful ant-acid biochemical effect–a thousand times more effective than AlkaSeltzer. They state you can use 1/2 to l teaspoonful placed directly into the mouth,  and suck on it well, before swallowing, as it strengthens digestion and improves energy.

Because the gomasio uses Himalayan salt (Celtic or sea salt can be used as well), it contains all of the vital trace minerals like (but not limit too) calcium, potassium, and magnesium, making it a natural anti-acid for the stomach. Table salt will not work, as it only contains sodium.

Preparing Coconut Chicken Lettuce Wraps

Wash lettuce leaves gently so as not to damage or tear them. Drain the lettuce in a clean colander or on clean paper towels for a few minutes before using.

Heat the coconut oil in a sauté pan over medium heat. Add the chicken stripes and sauté until oblique in color.

vegetable ingredients for Coconut Chicken Lettuce WrapsNext add the green onions, water chestnuts, tamari, and chicken broth. Simmer for about 5 minutes.

Mix the tapioca with water and add to chicken mixture. Cook over medium high heat, until the sauce thickens.

Coconut Chicken Lettuce Wraps

Transfer chicken mixture to a serving bowl set on a large platter and sprinkle with the gomasio and mix in. Top with the dried coconut meat on top. Next arrange the butter lettuce leaves on the platter around the bowl.

plated - Coconut Chicken Lettuce Wraps

Each person takes a lettuce leaf and spoons some of the chicken mixture on to it, and grabs the butter lettuce with meat mixture like a wrap of taco style.

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Good Reasons To Eat Whole Fresh Vegetables Every Day

Good Reasons To Eat Whole Fresh Vegetables Every Day

Many people who my be over weight or obese, are concerned about how to lose weight. When combined with exercise, a healthy diet that consists of complex carbohydrates, healthy fats, and protein, can help you lose weight and maintain a healthy weight, also lowering your cholesterol levels, controlling blood glucose, and improving any other body functions on a daily basis.

Young Lady selling whole fresh vegetables at a farmers market There are so many ideas that my be complex or complicated when it comes to the word diet. Our bodies are an intricate machine, and it needs a variety of whole foods to maintain good health, and vegetables are an interrelated part of that process.

A diet should not consist of demonizing some foods or limiting what you eat. Your diet should be a life style.

We have here a video presentation on the importance of including fresh whole vegetables everyday as part of a life style diet that doesn’t limit you access to foods. As we mentioned our bodies are an intricate machine, and are a part of earth’s nature.

The way food was meant to be naturally seeded, grown, and harvested meets the body’s needs for nutrients, including vitamins and minerals. 

 

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