Food can sometimes be our best medicine. Nature has blessed us with healing
foods of all kinds, but the handful of mighty vegetables known as the
cruciferous varieties are particularly powerful in protecting against all kinds
of diseases like cancer, heart disease and strokes.
They are called "cruciferous" because, if given the chance to come to full
bloom, these vegetables have flowers with four petals that resemble a cross --
or crux in Latin. These veggies include arugula, broccoli, Brussels sprouts, bok
choy, cabbage, cauliflower, collard greens, kale, mustard greens, radishes,
turnip greens and watercress.
Each one of these power-packed vegetables contain vitamins-a-plenty,
mega-minerals and other substances that research has proven to be active forces
in fighting disease. Says the Linus Pauling Macronutrient Institute, "One
characteristic that sets cruciferous vegetables apart from other vegetables is
their high glucosinolate content [that] can help prevent cancer by enhancing the
elimination of carcinogens before they can damage DNA".
Kale in particular is one of the best-known cancer fighters on the planet. Kale
is a deep leafy green vegetable that is the richest of all leafy greens in
carotenoids. It is extremely high in calcium, in a form that is more absorbable
by the body than milk. Since this form of calcium is so easily assimilated, it
is a wonder for protecting against osteoporosis and other bone diseases.
Although cooking destroys some of the vitamins and phytonutrients, heating
high-mineral foods leaves the minerals unscathed.
Unfortunately, people with sensitive systems can have a hard time digesting
cruciferous vegetables. Most commonly, these vegetables can cause bloating,
stomach upset and gas. If you suffer from these symtoms, but want to add more
cruciferous vegetables to your diet, try adding them gradually in small amounts
so that your body slowly learns how to tolerate them. Start by adding 1/4-1/2
cup twice a week and increase from there.
Preventing disease before it happens is one of the ways that we can take
responsibility for our health. In this modern day and age, no one is immune, but
by eating a variety of fresh organic vegetables, especially the cruciferous and
deep leafy varieties, we are decreasing the total load of toxicity in our bodies
and taking positive steps toward longevity and happiness. Now that's getting to
the "crux" of the matter!
Article References:
Linus Pauling Institute
Bauman College culinary course material
Prescription for Dietary Wellness, Phyllis A. Balch
Sign up for Alison's Natural Cooking eLetter - Culinary inspiration, healthy
recipes and more! Once a month FREE!
RECIPE: Steamed Kale and Carrots with Lemon Tahini Sauce
Yield: 4 side servings
1 clove garlic, minced
Juice of 1/2 lemon
1/3 cup tahini (sesame butter)
Splash of tamari
1 tablespoon honey
1 bunch kale, chopped
1 carrot, sliced
2 green onions, sliced
Black sesame seeds (optional garnish)
Blend the garlic, lemon juice, tahini, tamari and honey in a small dish until
creamy. Add water in increments to make a smooth, pourable dressing. Adjust
flavors by adding a little more lemon juice, tamari or honey, if needed. Let
stand at least 15 minutes for the flavors to develop.
Steam the kale and carrots together for 5-8 minutes, until tender and bright in
color. Remove the vegetables to a bowl or serving plate and toss with the
dressing. Top with the green onions and garnish with the optional black sesame
seeds. Serve warm.
RECIPE: Brussels Sprouts with Vinegar Glazed Red Onions
Bauman College of Holistic Nutrition and Culinary Arts
Yield: 4 side servings
1 pound Brussels sprouts
Olive oil for sauteeing
1 red onion, sliced
Salt and pepper, to taste
2 tablespoons balsamic vinegar
2 tablespoons toasted pine nuts
Trim the outer leaves and stems from the Brussels sprouts and cut each in half
lenghthwise. Steam the sprouts until bright green and tender all the way
through, 12-15 minutes.
In a medium saute pan, heat 1-2 tablespoons of olive oil over medium heat. Add
the red onion slices and a dash of salt and pepper. Saute until crispy golden.
Add the balsamic vinegar and cook, stirring frequently, until the vinegar is
reduced and the onions are glazed. Remove from the pan.
Add a little more oil to the pan and toss in the steamed Brussels sprouts. Add
a dash of salt and pepper, and saute until they have browned around the edges,
about 3 minutes.
Toss the onions into the Brussels sprouts and remove to a decorative plate or
bowl. Sprinkle the toasted pine nuts over the top. Serve warm or at room
temperature. About the Author
I am a Certified Nutritional Chef, food writer and culinary instructor through
Bauman College of Holistic Nutrition and Culinary Arts in Northern California. I
teach cooking and nutrition classes through the Whole Foods Market Salud Cooking
School and write a monthly eLetter, also entitled Whole Gourmet Natural Cooking,
to a wide audience. - Gardening in areas where there is little rain or rationed
water can be challenging and difficult. There are ways however to make the most
of what water or rainfall you have. This is done by finding ways to use your
available home tools to minimize water loss from your garden or by maximizing
the use of the water you have. Maximizing the use of water: The first step
would be to invest in a good water hose. Regularly check you water hoses and
make sure the washers are properly installed to minimize water loss. Cheap hoses
normally do not last long and spring leaks often especially if left in the hot
sun. Cheap hoses are difficult to coil and store and are subject to kinking,
making them extremely inefficient. Purchase a reasonably priced rubber hose as
vinyl hoses do not last long. A variety of garden hoses are available at stores
that sell garden home tools. If you don't have time to water or have a bigger
budget, consider installing a soaker hoses irrigation system. This may be a
simple weekend project with the right home tools. The irrigation system will
save you a lot of time and water. The holes in hoses can be directed to areas
where the water is needed at the base of the plant. This will reduce the amount
of water lost to evaporation and run off. It is however essential that you
check your system regularly for holes or any other damage that would hinder your
efficiency. Choosing the best time of day to water can also help with your water
conservation. Water at night is not the most efficient as this leads to mildews
and fungi potentially infecting your plants. The best time to water is during
the early morning hours. Adding a layer of mulch to your garden helps retain the
moisture content of your soil. The mulch effectively insulates the soil and
improves the quality of your soil. The mulch will eventually decompose and add
to the organic content of the soil, making it richer and more able to support
healthier plants as well as retain more moisture, which in turn requires less
watering. By adding minerals and soil additive you can improve the quality of
your soil. Test your soil then add to it what it is lacking. Increasing the
organic matter in your soil allows it to retain water longer. Make sure you have
the right garden home tools for the job. Set up rainwater collection systems in
your backyard or around your house. Use this water to water your planters and
pots. Using your home tools, you could install hoses to your water collecting
system and have a soaker hose water irrigation system set up. Another thing to
take into consideration is the type of plants in your garden. Choose plants that
are suitable to your climate. Study your weather and know your gardening zones
well. Trying to grow plants from outside your gardening zone may require
excessive watering but if you choose plants that can adapt to a drier
environment and do not require frequent watering, you will be rewarded with
plants that thrive. By treating water as an important and valuable commodity and
using some imagination and the right home tools, you can have beautiful and lush
garden in areas that experience drought. Even in areas that ration water in the
summer months.About the Author We present a wealth of resources and products.
Find out at http://www.symphonyhosereels.com.
You may view the latest post at
http://www.richproject.co.cc/?p=2050
You received this e-mail because you asked to be notified when new updates are
posted.
Best regards,
admin
k_malee@hotmail.com
ไม่มีความคิดเห็น:
แสดงความคิดเห็น