Wednesday, July 21, 2010

Manna of the Gods


My favorite breakfast:  multi-grain manna bread with raw crunchy almond butter.  Satiating and energizing, you can find both at your local health food store. 

About Manna Bread

Manna Bread owes its ancient origins to the Essenes that once lived near the shores of the Dead Sea, whose legacy survives through the Dead Sea Scrolls and other Aramaic manuscripts.

"...moisten your wheat, that the angel of water may enter it…and the blessing...will soon make the germ of life to sprout... then crush your grain and make thin wafers as did your forefathers..."
—Essene Gospel of Peace


Manna Bread is remarkably simple and wholesome, made entirely from sprouted organic grains, seeds, fruits & nuts. It contains no salt, leavening, yeast, oil, or sweeteners. By fully germinating the grains, the starches are easily converted into digested natural complex sugars, similar to those found in fresh fruits, hence the sweetness. The sprouts are ground and hand-shaped into loaves, baked at a low temperature, then packed and frozen to preserve shelf life, without any chemical additives.

About Almonds

I eat Once Again brand organic raw crunchy almond butter. They mill raw unblanched almonds to create this delightful butter.  Almonds are a protein powerhouse.  A quarter-cup contains 7.62 grams-more protein than is provided by the typical egg, which contains 5.54 grams.  They help lower LDL cholesterol and reduce the risk of heart disease.  Almonds contain manganese, copper and riboflavin.

Learn more about the power of almonds:

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Tuesday, July 20, 2010

Power Salad: Kale, Cranberries, Miso and more…




I prepare a variation of this amazing salad several times a week. The dressing can also be used as a marinade and is super simple to make. I never measure. Just mix it to taste.  Follow the general guideline of two to three parts oil to one part vinegar, add a healthy amount of white miso and a dash of something sweet. I like using mirin, an essential condiment used in Japanese cuisine, consisting of 40%–50% sugar. It is a kind of sake (with a lower alcohol content).


The salad pictured here was made with curly kale, red cabbage, carrots, cucumbers, scallions, radishes, cranberries and hemp seeds.  Kale leaves can be thick and tough.   After removing the stems and tearing the leaves into very small pieces, I like to blanch the kale in hot, salted tap water followed by a quick rinse in cold water.  After a few quick spins in the salad spinner, I added the kale to matchstick carrots and radishes, scallions cut on the bias, thinly sliced cabbage and small-diced cucumber (seeds removed).


For the dressing, I used umeboshi vinegar, sesame oil, white miso and mirin.  Whisk the ingredients, pour on the salad, and toss.

Super easy, super delicious, super nutritious.
  • Kale is rich in phytonutrients, carotenoids, pro-vitamin A, vitamin C, manganese, fiber and vitamin E. It detoxifies and is anti-inflammatory.  
  • Cabbage is an excellent source of vitamin C. It also contains significant amounts of glutamine, an amino acid that has anti-inflammatory properties.
  • Radishes are rich in ascorbic acidfolic acid, and potassium. They are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. 
  • Carrots get their characteristic and bright orange color from beta-carotene, which is metabolized into vitamin A.  They are also rich in dietary fiber, antioxidants, and minerals.
  • Cranberries are a source of polyphenol antioxidants, phytochemicals under active research for possible benefits to the cardiovascular system and immune system, and as anti-cancer agents.
  • Miso is a very good source of manganese and B12 as well as a good source of zinc, phosphorus, copper, protein and dietary fiber.
  • Hemp seed is high in protein and all nine of the essential amino acids. It contains a high amount of fatty acids and fiber as well as vitamin E and trace minerals. It has a balanced ratio of omega 3 to 6 fats.


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Monday, July 19, 2010

Cranberry Quinoa Salad



Quinoa, the gold of the Incas, is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked.  Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. 

This super east salad is delicious warm but even better chilled.

2 cups quinoa
4 cups water
½ cup dried cranberry
2 carrots, shredded
1 scallion, cut on the bias, greens included
¼ cup hemp seeds
2 tablespoons minced parsley
1 tablespoon minced mint
2 teaspoons salt
¼ teaspoon black pepper
½ teaspoon cumin powder
¼ cup agave nectar



Bring the quinoa, water and salt to a boil.  Reduce heat and cover. Cook until all water has been consumed. Remove from heat and let sit covered for 10 minutes. Fluff with a fork and transfer to a mixing bowl. Add all other ingredients and combine.  Add more salt, pepper and/or agave if needed… to taste.

It’s that easy.





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Sunday, July 18, 2010

Tips From The Cancer Project

LégumesImage via Wikipedia
The more naturally colorful your meal is, the more likely it is to have an abundance of cancer-fighting nutrients. Pigments that give fruits and vegetables their bright colors represent a variety of protective compounds. The chart below shows the cancer-fighting and immune-boosting power of different-hued foods.


Click here to view The Nutrition Rainbow from the Cancer Project



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