Chia Seed Pudding

The gelatinous quality of chia seeds aids in drawing toxins out of your system. Chia seeds are also a good source of protein and omega 3. Amongst the many vitamins and minerals they contain, they have large amounts of potassium, iron, and calcium.

Ingredients
1/3 cup chia seeds 

1 cups unsweetened almond milk (or any other non-dairy milk)
1/4 teaspoon pure vanilla extract
1 Tbs maple syrup

Optional Variation: for chocolate pudding, add 1 Tbs cocoa powder

Optional topping:  golden raisins, figs, apricots, dates, unsweetened coconut flakes, goji berries, chopped nuts, or fresh fruit.

Method
Mix chia seeds, almond milk and vanilla. Stir well. Refrigerate overnight. When ready to eat, garnish with preferred toppings.

Click here for your Home Made Almond Milk Recipe

The Calcium Paradox

The calcium paradox is that the US rates as one of the highest in both calcium intake and osteoporosis.

Clearly the problem is not that we are not getting enough calcium, but that it is not getting absorbed.

Science has named these factors as the main causes of calcium excretion:

• Smoking
• Air pollution (city living)
• Excess alcohol (one glass of wine can raise the amount of calcium excreted in the urine from the average 5mg up to 25mg)
• Excess sugar and refined carbohydrates
• Excess protein in the diet (mostly from excess meat)
• Excess caffeine (mostly in the form of coffee, soft drinks and caffeine pills. One cup of coffee can raise the excretion of calcium up to 75mg through urine)
• Phosphoric acid (comes mostly from soda) will cause the bones to leach out calcium.
• Stress will cause calcium excretion. In a relaxed state we generally release 5-10mg of calcium in our urine. A momentary stressful moment can cause for up to 75mg to be released.

What does this mean?

This is NOT about never having a glass of wine or never experiencing stress. However if we tend to have a couple of glasses of wine, a couple of coffees, a sugary snack, and we’re a little high-strung, these things add up on a daily basis.

Dairy Products:

For over 35 years research has shown that calcium from dairy products is more poorly absorbed than calcium from leafy greens, nuts, and seeds. While dairy might have other benefits, it is not optimal for calcium absorption. Unfortunately due to the dairy lobbyists, this is not what the general public is taught.

(To read more about calcium and dairy, read the article Truth or Dairy.)

Calcium Supplements:

Most calcium supplements are made form calcium carbonate. This is the calcium found in limestone, chalk, and rocks. It is the same calcium that is mixed in the plaster on our walls. The body can only absorb up to 10% of it.

The Relaxation Response:

Bone density has been proven to increase with mental relaxation.  Most of us function on a low level of stress throughout our entire day.  This low-grade stress is the most commonly linked source of dis-ease.

Healing always begins with relaxing.

Related Article:
Food For Healing Broken Bones

Halva (Sesame Sweet Treats)

Halva is made from Tahini, Sesame paste, a high source of calcium.

2 1/4 cups almond meal* 

3/4 cup tahini

1/4 cup honey

1 Tbs vanilla essence

1 Tbs cocoa powder

Mix everything together except cocoa powder. Divide into 2 equal parts and mix one half with cocoa powder. shape the plain half into a square and press the cocoa half as a second layer over the plain base. Together, the mold should be about 3/4 inch thick. 

Refrigerate for a few hours before serving. 

Note: Instead of using almond meal, grind 1.5 cups of almonds in the food processor.

* Almond meal is available at a lowest cost at Trader Joe's.

Related Recipes:
Tahini Recipes
Tahini Sauce

Food Focus: Tahini, a calcium rich food

Tahini, tahine, tehina, or sesame paste is a paste of ground sesame seeds.

When used in Middle Eastern cooking, tahini is made of hulled, lightly roasted seeds. East Asian sesame paste is made of unhulled seeds.

Tahini paste is used in a variety of dishes. It is a popular condiment for meat and vegetables in Middle Eastern cuisine. It is also a main ingredient in soups, sauces, and as a spread. Most commonly we know Tahini as a key ingredient in Hummus dips and spreads.

Hummus

1 15oz can of chick peas
3 tbls. Tahini paste

2-3 tbls. lemon juice
1 garlic clove (optional)
½ tsp. salt
¼ tsp. pepper
1/8 tsp. cumin (optional)

Water as needed- use the water from the chick pea can (little less than 1/3 of a cup)
Blend all ingredients and serve.

Can be served garnished with olive oil and paprika and chopped parsley.


Tahini Dip, Sauce or Salad Dressing

With kale- another calcium rich food

This recipe can be thinned down to a salad dressing by adding more water or left thick as a spread or a dip:

¾ cup sesame tahini
5 Tbs. fresh lemon juice
1 small garlic clove, minced
3/4 – 1½ cups of water (depending on desired thickness)
½ - 1 tsp. salt (will vary with amount of water used)
A handful of finely minced parsley

Place tahini, lemon juice and garlic in a food processor with a steel blade, or in a blender. (This recipe can also be made in a bowl, stirring the ingredients in with a spoon).
While the motor is running, slowly drizzle in the water, checking every now and then for the desired consistency. Stir in salt.
Transfer to a small bowl a top with fresh Parsley.

Optional: If using a food processor you can add in half to a whole bunch of parsley, blending it into a yummy extra calcium tahini!

Store in the refrigerator in a tightly sealed container. Keeps for up to 5 days.

Honey-Tahini Sweet Potatoes

Cut sweet potatoes, toss in a drizzle of olive oil and bake at 400 for 45 minutes.
To prepare the sauce- mix tahini (ground sesame seeds) and honey (preferably raw honey), using about half the amount of honey than the amount of tahini. Mix in water a bit at a time until you reach a consistency you like. Poor over the baked sweet potatoes.

Sweet!

Spreading a layer of the raw paste (right out of the jar) on some bread and top it with honey.
Another favorite is drizzling some of the raw paste over some sliced banana and chopped dates.

Quick and Easy Home Made Bread and Home Made Cheese

Having friends over for Middle Eastern cuisine this past weekend, I had to come up with quick and easy appetizers to match the dinner's theme. These were a great hit!

Home Made Labneh (strained yogurt)

32 oz plain organic yogurt (always choose organic dairy)

Cheesecloth

Optional: 2 Tbs. fresh mint (or parsley), chopped

Optional: 1 Tbs. olive oil

Place the yogurt in cheesecloth and tie the ends of the cloth together with a rubber band, making it into a little sack. Place the cheesecloth in a strainer over a large bowl. Let the liquid drain out of the yogurt (you can help it by gently squeezing the cheese cloth every few hours.) You can keep the yogurt on the countertop for a few hours before placing it in the fridge or put it directly in the fridge on a hot day.  Within 24 hours the cheese will have drained it’s liquid (about 2.5 cups of liquid!) and is ready to be served. It will taste even better if you give it 2-3 days before serving.

Presentation: You can either spread the cheese out on a plate or roll the cheese into little balls, topping with olive oil and fresh chopped mint. (These also taste great when served with freshly cut tomatoes.) 

Optional: you can also mix your favorite spices into the yogurt at the start of the process to flavor the cheese. 

If you'd like to store labneh for yourself in the fridge for a long period of time, place in a jar and cover with olive oil.

I needed some bread to go with it....

Quick Bread (makes 12)

3.5 cups white whole-wheat flour

2 cups water

1.5 Tbs. olive oil  (poured into a small bowl)

Optional: Za'atar (middle eastern spice)

Salt to taste

To make the dough, mix flour with water. The consistency of the dough should be elastic and shouldn’t stick to the rolling pin or countertop. 

Tear off small fist sized pieces of the dough and roll out with a rolling pin. (There should be no need to dust the counter or pin with extra flour). Each bread should be 4”-5” round and about ¼” thick. 

Dip you finger in the olive oil to coat both sides of each bread-round before placing the bread on a baking sheet. Once all breads have been made and placed on a baking sheet sprinkle za'atar and salt over the breads and gently rub the spices in.

Bake at 350 for 30 minutes.

Feel free to use any other spices to top the bread.  

These breads freeze well, they are whole grain, and yeast free!

After our appetizers, this recipe is what we had for dinner. Yum!

Foods for Healing Broken Bones

The body’s healing capabilities are amazing. Within a week my face went from completely swollen and bruised to almost normal. The body is designed to heal. Sometimes we just get in it’s way. This week, I’ve found my body naturally craving the foods that heal. 

Nutritionally I’ve focused on getting a large amount of uncooked fruits and vegetables for their cleansing properties. My main fruits have been papaya and pineapple as they both contain enzymes that heal skin and bruising. 

Pineapple contains Bromelain, an enzyme used to treat inflammation associated with infection and injuries. It tastes great when mixed in a shake with wheatgrass. 

Wheatgrass has a powerful anti-inflammatory effect. It can significantly enhance the healing process of fractures by reducing swelling and ceasing subcutaneous bleeding.

Adding green leafy vegetables purify and oxygenate the blood as well as promote circulation. Greens are also known to promote a subtle, light and flexible energy that helps lift the spirit and aid with depression. I’m finding light foods to be helpful, allowing me not to feel heavy while I physically limited in movement. 

Spirulina is another helpful super-green that I’ve been mixing with some juice or adding to a delicious chocolate shake. 

Proteins are important for the healing process and spirulina provides both the power of greens as well as the protein. Red meat is not recommended for bone healing due to its congesting density and its negative effects on calcium absorption. (other calcium “robbers” are processed sugars, caffeine, alcohol, and processed salts.)

Apples are helpful in healing bones as they contain Boron which reduces urinary excretion of calcium and magnesium and significantly increases blood levels of both estrogen and testosterone, both of which play a role in the healing of bones. 

I’ve been finding myself craving cheese and ice cream this week and am guessing that the sudden strong interest in dairy is due to the body’s need of calcium. 

While enjoying some of what I desire, I am also making sure to incorporate other calcium rich foods so that I don’t over indulge in the less healthy calcium providers. Many green, leafy vegetables — including broccoli, collard greens, kale, mustard greens, turnip greens and bok choy or Chinese cabbage — are excellent sources of calcium. Salmon and sardines (can be canned), almonds, figs, tofu, dates, oranges and dried beans (especially pinto beans) are also good dietary sources of calcium. 

Omega3 oils are important so adding flax meal or oil to my meals has been essential.  

The last booster I’ll mention is bee pollen, a full-spectrum blood building and rejuvenating food, especially beneficial in the healing of broken bones and new cell growth.  

Topically using homeopathic arnica gel has been amazingly noticeable in it’s effects on reduce the bruising and healing the skin. 

I’m on the mend!

Truth or Dairy

Got Milk?

Milk has become a hot topic in the world of health and wellness. Some believe dairy to be the healthiest of foods while others believe it to be a major culprit of disease.

According to recent studies, the majority of the adult population of the world cannot biochemically utilize dairy products. People of Northern European descent are unique in retaining the ability to produce the lactose-digesting enzyme, lactase, into adulthood. Meanwhile 95% of Asian Americans, 74% of Native Americans, 70% of African Americans, 53% of Latin Americans, and 15% of Caucasians suffer from lactose intolerance.

Dairy products are a recent addition to the human diet that came along with domesticated animals about 10,000 years ago. While milk has been used widely during this time, it has not always been used wisely. The cruel treatment of animals as well as the chemicals and hormones used in the cows’ feed all contribute to the growing health hazard effects of milk and other dairy products. Due to the poor living conditions and unnatural diet, cows receive antibiotics that prevent illnesses. Even higher amounts of hormones are present in the milk due to the common practice of milking pregnant cows. All of these hormones, antibiotics and chemicals are transferred to us through the milk.

Calcium, especially from milk products, is recommended as the main element to reduce the risk of bone fractures. However, there are far more fractures in regions that consume milk products (US, Great Britain, Canada, Northern Europe) than there are in regions that do not (Traditional Africa and China). While calcium may contribute to bone strength, if we are not eating the foods that build collagen, the bone will have no flexibility and can still easily fracture.

These days more and more health conditions have been linked to dairy such as common digestive disorders, cardiovascular disease, prostate cancer, ovarian cancer, tumors and diabetes.

If you are experiencing symptoms of digestive disorders, intestinal disorders, congestive disorders and mucus, or skin conditions, eliminate dairy from your diet for at least two weeks and see if conditions improve. Gradually introduce various forms of dairy back into the diet and notice any changes.

The main problem with dairy today is its over-consumption as well as its lower (processed) quality.

When butter, yogurt, and ghee are made from pasture fed organic milk they can be some of our most nourishing and healing foods. Dairy MUST be of finest quality!

Lower your intake of dairy. Use dairy as a condiment, not a major ingredient.

The FDA’s recommendation of 3 glasses a day is far more related to its political obligations to the subsidized dairy industry than it does to the concern of your health.

For most, I would recommend avoiding milk and consuming fermented dairy products, such as yogurt and Kefir. Try a variety of milk substitutes such as unsweetened rice milk, almond milk, oat milk or hazelnut milk. Experiment with goat milk products as they are often much easier to digest by the human body and are found to be far less mucus forming than cow’s milk.

Non-dairy foods that are high in Calcium include:

Beans and nuts

Greens, especially broccoli, collards, kale, mustard and turnip tops, parsley, watercress, dandelion.

Sea vegetables

Sesame seeds and tahini

Canned salmon and sardines with bones

Soups made with the bones of fish, fowl, or beef. One tablespoon of wine vinegar will help draw out the calcium into the broth.