Easy Way To Make Whey

"Allevato con la scotta il dottore e in bancarotta."                                                            Which translates into English "If everyone were raised on whey, doctors would be bankrupt.” - expression from Italy regarding the benefits of whey (circa 1777). 

Whey is the liquid left behind when separating curds from fermenting milk, yogurt, kefir or other cultured dairy products, and is a nourishing food in its own right!

Whey, called "healing water" by the ancient Greeks, is filled with nourishing probiotic (pro-life) activity, protein, healing fats, vitamins, and minerals (particularly potassium) and is an excellent digestive aid, yet lacks lactose.  In reference to its living friendly bacteria, Sally Fallon, author of Nourishing Traditions, explains:  “These friendly creatures and their by-products keep pathogens at bay, guard against infectious illness, and aid in the fullest possible digestion of all food we consume.”    

This healing water will encourage repair of gut dysbiosis – a condition that is more and more common in today’s world and is an underlying cause of numerous, now common “diseases” from allergies to candidiasis to autism.

SO LETS GET STARTED....  THE EASY WAY TO MAKE WHEY!

Makes about 2 pints

Making Whey With Yogurt or Kefir

Ingredients:

Yogurt or kefir (2 cups) — (Whole Foods sells organic Kefir and Yogurt)

Equipment:

Strainer
Clean cheesecloth, or clean butter muslin or a tightly woven, non terrycloth dishtowel

Directions:

1. Set a large steel mesh strainer in a large glass or plastic bowl or pitcher (do not use metal) and line it with some cheesecloth, butter muslin or a very thin dishtowel (if you use a thick one, it will soak up too much of the liquid)

2. Transfer the yogurt or kefir into the strainer.

3. Let it drip for a few hours. When the dripping slows, tie the cheesecloth or towel to a wooden spoon (or any big spoon) and place the spoon on top of the pitcher to where the towel of yogurt is hanging suspended in the pitcher from the spoon. You can also tie the cheesecloth to a cupboard handle and let it drip into the bowl below.

4. Let it drip overnight.

5. When it is has completely stopped dripping, pour the the liquid whey that dripped into the bowl or pitcher into a clean glass mason jar and store in the fridge. It will keep for about 6 months.

6. The white creamy stuff in the towel is cream cheese, and can be used in recipes or spread on toast. It will last a few weeks to a month in the fridge.

How to Make Whey With Raw Milk

Ingredients:
Raw milk (2 quarts) — *see where to buy milk below.
----*Whole foods also carries Straus Milk which is the next best thing to raw milk as it is pasteurized using the HTST method. 

 (don’t try this with ultra pasteurized found in most grocery stores!).

1. Place 2 quarts of the milk in a glass jar, bowl or pitcher and leave at room temperature for 2-4 days until the milk separates into curds and whey.

2. Pour into the strainer lined with cheesecloth. Follow instructions above.

Want to make something now, with all that Whey that you just made?

Make ricotta. Just take the whey and heat it to 200 degrees F plus. If your whey is acidic enough, little specs of the albumen will start to precipitate out once it gets to around 200. If this does not happen, add a tablespoon or two of white vinegar. Once the albumen starts to separate, maintain the heat for a few minutes so it all has time to set up, then pour through a very fine cheese cloth. In a pinch, you could use papertowels in a colander to drain it. It usually takes several hours, if not overnight, to drain completely.

Salt if you like, then use it however you like. 

You can save the leftover liquid to water plants with (use it with acid loving plants), or your dogs would love it on their next meal!

Here are some more ways to incorporate whey into your diet. 
1. Drink it- straight, mixed with tea, a smoothie or fermented beverage
 
2. Freeze it into cubes and add to smoothies
 
3. Replace a portion of the water used to cook grains- a great way to infuse more minerals into the dish
 
4. Soak your legumes in it to improve digestibility (1 tablespoon for every 1-cup of water as recommended by “Nourishing Traditions, by Sally Fallon”)
 
5. Lacto ferment fruits and vegetables - see Sally Fallon's "Nourishing Traditions" or "Wild Fermentation" by Sandor Ellix Katz for instructions

6.  Make it into cheese!  

7. Feed to your pets 

8.  Use whey to pickle

9.  Substitute for raw vinegar in sauces.

10.  Mix whey with 5 parts water and feed your plants - indoor or outdoor.

and... one more simple way to enjoy Whey: 

WHEY LEMONADE: Add 1/3 cup of honey OR 1/4 cup agave nectar OR 1/3 cup coconut crystals and the juice of 2 lemons to 1 quart of whey. Add ice! That’s it! (be sure to dissolve the honey in room temp. whey before adding ice ) 

Where to buy raw milk in Arizona

• Benson/Pomerene (45 mi E of Tucson ): Fiore di Capra, "Flower of the Goat," Alethea and Michael Swift, Phone: (520) 586-2081, E-mail: altrece@q.com, Web:http://www.goatmilkandcheese.com (dairy) and http://www.altrece.com (farm). Arizona's only Grade A goat dairy and creamery located 45 miles SE of Tucson in Pomerene, AZ. They ship raw goat milk via UPS Ground service throughout Arizona. They sell a variety of goat cheeses and raw goat milk in 1/2 gallon bottles at the Tucson St. Phillip's Plaza Farmers Market on Sundays. On-site sales available (please phone to coordinate). Handmade goat's milk soaps and lotions also available. Visit the farm website to view the farm and animals. Sign up for e-mail list. Telephone calls and questions are welcome.
• Colorado City: Meadowayne Dairy, Terrill Johnson, 385 Juniper St, Colorado City AZ 86021, Phone: (928) 875-2568, Email: meadowaynedairy@gmail.com , Web:http://www.meadowayne.net. State-certified raw milk, cream, and several kinds of raw cheese, plus cottage cheese and squeaky cheese curds.
• Fountain Hills/Scottsdale/Phoenix area: Chubby Cheeks Farms, Aunt Z, E-mail: chubbycheeks@gmail.com, Web: http://naturopathicfood.com/?p=43. Beyond organic practices results in a very high butterfat content and heavenly milk. Cow and goat dairy is available, and current pick up is in Fountain Hills, but with demand anywhere in the surrounding area can become a drop off point. Best way to contact is by emailing your name and number to the address above. Website above gives more details, but actual farm site is currently under construction.
• Queen Creek (SE of Phoenix): Save Your Dairy, Jackie Calamos, Phone: (480) 279-4474, Web: http://saveyourdairy.com. They are a small, Grade A dairy, licensed by the state of Arizona. They produce, bottle and distribute only raw cow's milk throughout the state. They are committed to the education of their employees and consumers regarding the health benefits of raw milk. Currently located at the NW corner of Higley & Riggs, but need to find a new home very soon, as a shopping center will be built on the land they lease. Anyone knowing of a small dairy for sale, or acreage to lease or purchase, please contact Owner Jackie Calamos through the website or phone listed above.
• NW Tucson/Marana: Hoofs 'n Horns, Shelby Brawley, Email: shelby.hoofsnhorns@yahoo.com , Web: http://www.hoofsnhorns.com. Small mother/daughter farm animal rescue. Milk is not sold or distributed, members pick up at the farm, groups available to rotate all over town, mainly full cream Jersey or Holstein cow milk, some goats milk available year round.
• South-West of Phoenix: Email: justamorgan@live.com. Small family owned operation with La Mancha Dairy Goats, horses, pony, sheep, and chickens. Milk is not sold or distributed. Currently under Arizona Law they are only allowed to sell milk for pet food use only. AZ Dept. Of Ag. Environmental Services Division License No. 3657.
• Tucson: Hoofs 'n Horns, Shelby Brawley, Tucson AZ, Email: shelby.hoofsnhorns@yahoo.com , Web: http://www.hoofsnhorns.com. Cow and goat milk shares.

Natural Vs. Synthetic Vitamins

How They Are Different and How to Tell Them Apart

Did you know...

• that synthetic vitamins have only one component out of a whole family of micro-nutrients that accompany them in their natural state?
• that only 50% of a synthetic vitamin can be utilized somewhat efficiently?
• that some sensitive people may actually have an adverse reaction to the synthetic vitamins?
• that scientists can chemically reproduce sea water but when you put fish in this synthetic sea water they die?

Is the World Flat?

At one time many respectable people were mislead to believe that the world was flat. This view was based on what were believed to be very good reasons(for example, the oceans never over-fill, the water must be running off the edge...). Today many respectable people insist that synthetic and natural vitamins have identical molecular and chemical structure. Thus, they insist that synthetic vitamins are just as effective as natural vitamins. Is this reason sufficient basis to form a pro-synthetic judgement?
In the laboratory, chemists can duplicate sea water that is chemically identical to natural sea water, but if you put fish in this synthetic water they will die. Obviously, there is a life-supporting difference between natural and synthetic.
 

Natural or Whole Food Supplements

vs. Isolated Chemical Compounds 

When we say natural or whole food supplements, we're speaking of products that contain the total complex family of micro-nutrients (known and unknown) just as they are found in nature. These micro-nutrients are indispensable for proper vitamin absorption and maximum utilization. That's the only way you can have optimum nutrition. Synthetic vitamins lack this wonderfully marvelous supporting family.
For example, chromium is a mineral that is not prevalent in the American diet because it is missing from the soil in this country. In it's natural state, chromium is a glucose tolerance factor or GTF and it helps protect us against diabetes. But GTF is not really just one factor. It's a whole family of factors.
Almost all chromium products on the market are from chromium picolinate, which is a single isolated compound that is made in the laboratory. Chromium picolinate does not contain the glucose tolerance factor. And yet, GTF is the main benefit of the natural micro-nutrient chromium. So, it doesn't make sense to take the isolated synthetic chromium. You are not receiving expected health benefits. You might as well be throwing your money away.
Most micro-nutrients are found in families like those in chromium. Another example is beta-carotene. Almost all of the beta-carotene on the market is an isolated synthetic compound made from acetylene gas. It's no wonder that some of the testing done with the synthetic form of beta-carotene has produced mixed results, and in one study on smokers, produced a negative result.
In nature, beta-carotene is part of a family of carotenoids. It is never found alone. For example, carrots and tomatoes have alpha-carotene, beta-carotene, cantozantheen, gamma-carotene, omega-carotene, etc. And although beta-carotene is a great antioxidant, cantozantheen is already known to be an even more effective antioxidant. In other words, by isolating beta-carotene from its entire family of carotenoids the experts have taken away an even more beneficial antioxidant.
The B vitamins are another good example. In 1925, there was only one known B vitamin. By 1975, ten other B family members had been discovered, bringing the total number of B factors to eleven. There's no telling how many more will be discoveed by the year 2025.
If you had taken an isolated synthetic B-1 compound in 1925, you would have missed all the rest of the B family factors, which all work together to counteract stress. But if you had used a whole food supplement like the Standard Process B-Complex or Liver + C, you would have gotten all the known and unknown B vitamin factors, and that includes everything that won't be discovered until the year 2025!
Like chromium, beta-carotene and B-complex, most nutrients are found in complex groups. Amino acids, vitamin E, trace minerals and vitamin C all come in families. Standard Process keeps this family integrity intact with the most natural, the most researched, the most proven effective whole food supplements in the industry. So, with Standard Process, you're not only getting the isolated vitamin, but you're also getting all of the other known and unknown factors, just as nature intended. And, you know it's not nice to try to fool Mother Nature!

Biological Activity Reduced 50%

Proponents of synthetic vitamins might claim natural and synthetic are equally effective; but when it comes to Vitamin E, that natural form is internationally recognized to be more biologically active than the synthetic form. The biological activity is reduced by 50%, even to 70% in synthetic form.
Doubt has also been cast on other synthetic vitamins and their biological activity by Isobel Jennings of Cambridge University. "The synthetic vitamins may be identical with naturally occurring substances or closely related. The close relations, althought useful in many ways, pose some problems in that they may have only a fraction, whether large or small, of the biological activity of the natural products ... Synthetic vitamins may perform some of the functions of their natural counterparts while being useless for others. But what may be more important is the fact that synthetic vitamins, prepared from chemicals instead of nature, are frequently less active biologically than their natural counterparts, thereby reducing any beneficial effect they may have."

Polarized Light, A True Reflection

The difference between synthetic and natural vitamins becomes apparent when viewing their response to a beam of polarized light. The light when passing through a natural vitamin will always bend to the right due to it's molecular rotation. Thus the letter "d" (representing "dextro" which means "right") often appears on labels. However, the same light ray when passing through a synthetic vitamin will split into two parts, one part bending to the right and the other to the left. Because the synthetic vitamin is half "dextro" (right) and half "levo" (left), the letters "dl" often appear on labels at the beginning of the synthetic name.
A synthetic vitamin is like the image in a mirror. It looks like the real thing but doesn't function like the real thing. Half of it will work in the body and the other half won't work as well. Dr. Charles Schneider, Ph.D., professor of Chemistry, University of Cincinnati concluded wisely, "Get the vitamins that say natural. There is a difference. The "dl" (synthetic) will be cheaper, but if you could figure it out per energy unit or per use, the natural one will be cheaper."
Which would you rather have, the food in the mirror ... or the real food?

Safety

Medical findings indicate that synthetic substances may cause reactions in chemically susceptible individuals. Interestingly, the same individuals can tolerate naturally derived vitamins.

When is Natural REALLY Natural?

Did you know that most vitamins on the market claiming to be natural only have to be 10% natural to make this claim! If you decide to spend your hard-earned money on natural, it is critically important you learn to read labels to assure receiving your money's worth.
A product can even be 100% organic and not be natural at all. To be called organic a molecule need only have at least one carbon atom. This definition broadens the range from acceptable food sources of animal and plant tissues to raw materials including coal tar and wood pulp (yum!). Many synthetics are made from coal tar derivatives. That's the same stuff that causes throat cancer for tobacco smokers. Don't you think your body can tell the difference? Surely your cells can make a distinction between food and coal tar, just as a fish knows the difference between natural and synthetic sea water.
Many so-called natural vitamins have synthetics added to increase potency, or to standardize the amount in a capsule or batch. In addition a salt form is added to increase stability of the nutrient (i.e. acetate, bitartrate, chloride, gluconate, hydrochloride, nitrate, succinate). These terms added to the vitamin name help you identify synthetics.
Generally speaking, you can identify natural by reading the label and finding a listed "food" source such as citrus, yeast, fish, vegetable, etc. If a chemical is listed or the source is blank, it is synthetic. (See our How to Read Labels chart below.)
The synthetic vitamin dealers would like you to believe that there's no difference between natural and syntheric, because synthetic vitamins are much cheaper to make and mean much more profit for the company. They are not efficiently utilized in the body as natural supplements due to the "dl" factor and the lack of complete families which include all surrounding micro-nutrients. It's your choice!

ASK YOURSELF WHY:

Do I Need Supplements?

ARE YOU...

• having all of the energy you need to enjoy life to it's fullest?
• listening to your body give you signs that you are giving it what it needs to run efficiently?
• thinking ahead and concerned about protecting your future health and well being?
• under stress from today's fast pace?
• wanting to protect yourself from the environmental pollution surrounding us?
• concerned about the possible genetic trends revealing themselves in your family's ongoing health history?
  
  Then your answer could be yes, I need a supplement.

Did You Know...

• that possibly 95% of all diseases are degenerative?
• that scientific evidence links nutrition to disease prevention?
• that likely 80% of all cancer comes from environmental pollution (the air we breath, the water we drink, and the chemically tainted foods we eat)?
• that the average American consumes 6 pounds of artificial chemicals a year?
• that the housewife is the person most at risk from these dangers?
• that maybe 15% of all Americans are in vital good health?

WHY CAN'T I GET WHAT I NEED FROM THE FOODS I EAT?

• The foods you eat are stripped of nutrients through refining and processing.
• The foods you eat are laden with fats, sugars, and salts, and devoid of other essential nutrients.
• A USDA government survey of 21,500 people found that not one single person consumed 100% of the U.S. RDA, from the foods they ate.
• Due to the time it takes fresh foods to get from the farm to your table, 57% or more of the nutritional value can be lost.
• The foods you eat can be harmful from the use of pesticides, fungicides, sulfites, and preservatives.

Is There A Solution?

YES, you could eat freshly picked, organic foods, grown in soil that has been re-mineralized, then served raw or slightly cooked, in a way that is as close to their natural form as possible. You would also need to eat whole grain breads/pastas made from flour ground fresh daily. However, few of us can spend our entire day hunting, gathering, and carefully preparing our food!

Is There A More Practical Solution For Today's Lifestyle?

YES, you can supplement your diet with the most natural, most organic supplements on the market. This is not an excuse for a poor diet, but supplements can definitely help. The following list, "How to Read Labels," will help you determine what you are paying for with your hard earned money.

My favorite place for supplements-  Standard Process.

 How to Read Labels

Item:	If source Given Is:	It Is:
Vitamin A	Fish Oils Lemon Grass Acetate Palmitate If source not given	Natural Co-Natural Synthetic Synthetic Synthetic
Vitamin B-Complex	Brewers Yeast If source not given	Natural Synthetic
Vitamin B1 (Thiamine)	Yeast Thiamine Mononitrate Thiamine Hydrochloride	Natural Synthetic Synthetic
Vitamin B2 (Riboflavin)	Yeast Riboflavin	Natural Synthetic
Pantothenic Acid	Yeast, Rice Bran or Liver Calcium D-Pantothenate	Natural Synthetic
Vitamin B6 (Pyridoxine)	Yeast Pyridoxine Hydrochloride	Natural Synthetic
Vitamin B12	Liver Micro-organism fermentation Cobalamin Concentrate	Natural Co-Natural Co-Natural
PABA	Yeast - Para-aminobenzoic Acid Aminobenzoic Acid	Natural Synthetic
Folic Acid	Yeast or Liver Pteroylglutamic Acid	Natural Synthetic
Inositol	Soy Beans Reduced from Corn	Natural Co-Natural
Choline	Soy Beans Choline Chloride Choline Bitartrate	Natural Synthetic Synthetic
Biotin	Liver d-Biotin	Natural Synthetic
Niacin	Yeast Niacinamide Niacin	Natural Co-Natural Synthetic
Vitamin C (Ascorbic Acid)	Citrus, Rose Hips, Acerola Berries Ascorbic Acid If source not given	Natural Synthetic Synthetic
Vitamin D	Fish Oils Irradiated Ergosteral (Yeast) Calciferol	Natural Synthetic Synthetic
Vitamin E	Veg Oil, Wheat Germ Oil, or Mixed Tocopherols d-alpha tocopherol * dl-alpha tocopherol	Natural Natural Synthetic
Vitamin F	Essential Fatty Acids	Natural
Vitamin K	Alfalfa Menadione	Natural Synthetic

Enjoy Beets and Their Amazing Nutritional Value!

Important Facts about BEETS:                                Beets receive their vibrant red color from betalains, a powerful class of anti-oxidants that flourish inside this remarkable plant. In fact, beets contain the largest amounts of betalains in all of nature. These betalains have not only been shown to provide antioxidant support, but anti-inflammatory, and detoxification support as well. You can see these betalain pigments in other foods (like the stems of chard or rhubarb). Due to the concentration of betalains in the peel and flesh of beets, you will find a great opportunity for the health benefits that they provide. 


Health Benefits:  

     Reduce inflammation-

Whenever toxins attack your system-or when injuries or even infection strikes-your body reacts with a complex biological course of action typically called inflammation. If this inflammation proceeds uncontrolled, it can cause many issues, from stroke to arthritis to cardiovascular disease

     Reduces the risk of blood clots-

Betalains guard the slim lining of one’s blood vessels; it will help reduce the inflammation that makes your blood sticky and results in clots.

     Reduces bad cholesterol-

Betalains strongly reduce oxidized LDL cholesterol.

     Protects cells from toxins-

Betalains guard various types of cells, particularly brain cells, from harmful toxins known to trigger tumors.

     Protects your liver-

Betalains provide important protection from toxins that directly impact on your liver.

Support of Detoxification

The betalin pigments present in beets have repeatedly been shown to support activity in our body's Phase 2 detoxification process. Phase 2 is the metabolic step that our cells use to hook activated, unwanted toxic substances up with small nutrient groups. This "hook up" process effectively neutralizes the toxins and makes them sufficiently water-soluble for excretion in the urine. One critical "hook up" process during Phase 2 involves an enzyme family called the glutathione-S-transferase family (GSTs). GSTs hook toxins up with glutathione for neutralization and excretion from the body. The betalains found in beet have been shown to trigger GST activity, and to aid in the elimination of toxins that require glutathione for excretion. If you are a person who thinks about exposure to toxins and wants to give your body as much detox support as possible, beets are a food that belongs in your diet.

How to Select and Store

Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won't be needed after they are cooked.

Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.

While the quality of the greens does not reflect that of the roots, if you are going to consume this very nutritious part of the plant, look for greens that appear fresh, tender, and have a lively green color.

Cut the majority of the greens and their stems from the beet roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from "bleeding." Do not wash beets before storing. Place in a plastic bag and wrap the bag tightly around the beets, squeezing out as much of the air from the bag as possible, and place in refrigerator where they will keep for up to 3 weeks.

Store the unwashed greens in a separate plastic bag squeezing out as much of the air as possible. Place in refrigerator where they will keep fresh for about four days.

Raw beets do not freeze well since they tend to become soft upon thawing. Freezing cooked beets is fine; they'll retain their flavor and texture.

How to Enjoy

Tips for Preparing Beets                                                                                  Unlike some other food pigments, betalains undergo a very steady loss from food as the length of cooking time is increased. For example, one recent study has shown the red betalain pigments in beets to be far less heat stable than red anthocyanin pigments in red cabbage. The difference between 15 minutes of steaming versus 25 minutes of steaming, or 60 minutes of roasting versus 90 minutes of roasting can be significant in terms of betalain damage. For these reasons, I recommend that you keep beet steaming times to 15 minutes or less, and roasting times under an hour.

Rinse gently under cold running water, taking care not to tear the skin, which helps keep the health-promoting pigments inside. Since beet juice can stain your skin, wearing kitchen gloves is a good idea when handling beets. If your hands become stained during the cleaning and cooking process, simply rub some lemon juice on them to remove the stain. Cut beets into quarters leaving 2 inches of tap root and 1 inch of stem on the beets.

The Healthiest Way of Cooking Beets

Cook beets lightly. Studies show beets' concentration of phytonutrients, such as betalains, is diminished by heat.

I recommend steaming beets for 15 minutes to maximize their nutrition and flavor. Fill the bottom of the steamer with 2 inches of water or chicken broth and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet.

Peel beets by setting them on a cutting board and rubbing the skin off with a paper towel. Transfer to a bowl and serve with a pinch of sea salt.

Beets' color can be modified during cooking. Adding an acidic ingredient such as lemon juice or vinegar will brighten the color while an alkaline substance such as baking soda will often cause them to turn a deeper purple. Salt will blunt beets' color, so add only at the end of cooking if needed.

A Few Quick Serving Ideas

• Simply grate raw beets for a delicious and colorful addition to salads or decorative garnish for soups.
• Healthy Boil beet greens for 1 minute for a great tasting side dish, which is very similar to Swiss chard.
• Marinate steamed beets in fresh lemon juice, extra virgin olive oil, and fresh herbs.

Here is my favorite Beet Salad:

RAW BEET SALAD

Serves 6 people. Raw beets taste similar to raw carrots in that they’re sweet, juicy, and crisp. Jicama, a Mexican root vegetable that looks like a large, pale, round potato, is crunchy and mild when peeled and eaten raw. If you can’t find jicama, simply substitute cubed cucumber in this salad.

Ingredients:

• 2 cups grated jicama
• 2 cups grated raw beets (3 medium beets)
• 1 avocado, thinly sliced
• 1 navel orange, peeled, sectioned, each section cut into thirds
• 1/2 cup chopped cilantro
• 3 Tbs. fresh orange juice
• 1 Tbs. lime juice
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 11/2 Tbs. olive oil
• 1/4 cup raw pumpkin seeds (optional)

Directions:
1.Place beets in medium bowl along with jicama, avocado, orange, and cilantro.

2. Whisk together orange juice concentrate, lime juice, cumin, and coriander. Whisk in oil. Pour over beet mixture, and toss to mix. Season with salt and pepper, if desired. Sprinkle each serving with rawpumpkin seeds.

15-Minute Steamed Beets

The beautiful color of beets also reflects their rich concentration of health-promoting phytonutrient antioxidants, which add free-radical protection to your Healthiest Way of Eating. They are also rich in folate and manganese.

Prep and Cook Time: 5 minute prep; 15 minute cooking Ingredients: 3 medium beets, about 3" in diameter 1 medium clove garlic, pressed or chopped 2 tsp fresh lemon juice 1 TBS balsamic vinegar 3 TBS extra virgin olive oil sea salt and cracked black pepper to taste Optional: 1 TBS balsamic vinegar 10 fresh basil leaves, chopped 1 TBS chopped dill 1 TBS chopped chives 2 TBS Feta cheese

Directions:

1. Fill the bottom of a steamer with 2 inches of water.
2. While the water is coming to a boil, wash beets, leaving 2 inches of tap root and 1 inch of the stem on the beets. Cut beets into quarters. Do not peel.
3. Steam covered for 15 minutes. Beets are cooked when you can easily insert a fork on the tip of a knife into the beet. Although some of their colorful phytonutrients are lost to the steaming water, there is plenty of color and nutrients left in the beets.
4. Press or chop garlic and let sit for 5 minutes to bring out their health-promoting properties.
5. Peel beets using a paper towel.
6. Transfer beets to a bowl and toss with remaining ingredients while they are still hot.
   Serves 2

BUT WAIT...

Don’t toss those beet tops out! These undiscovered leafy greens are not only edible, but have a fabulous flavor reminiscent of their culinary cousin, Swiss chard. But, these greens have a distinct edge —their stems are so tender you can forgo the labor-intensive step of stripping the tough rib from the leaf. The only prep work this lusty green requires is a quick rinse and a rough chop.

In this recipe, the beet greens’ slightly bitter and naturally salty flavor are enhanced by the mildly sweet acidic taste of the lime and thinly-sliced fresh garlic—the perfect counterpoint flavors to tame their robust taste. Quick to prepare, this sauté gets to the table in less than 5 minutes, and pairs beautifully as a standout side for any pan-seared cold-water fish.

Another good reason to add beet greens to your culinary repertoire is that they stretch your food budget. In these hard economic times, foods that do double-duty by covering several meals are a go-to bargain. The beet root can serve as the foundation of a light entrée in soups or salads, while the greens will stand alone as a stunning side, or serve as a graceful team player when added to omelets, risotto, quiche or pasta.

And, beet tops pack a lot of nutrition for a mere 39 calories per serving! Beet greens are emerging as a nutritional powerhouse, rich in potassium, magnesium, iron, calcium, betacyanin (a potent antioxidant), leutin,  thiamin, riboflavin, folate and vitamins , A, B6, C, E, and K. In fact, researchers discovered that beet greens are even more nutritious than the roots! They safeguard your health by reducing the risk of cancer, heart disease and Alzheimer’s.

Sautéed Beet Greens with Garlic, Olive Oil and Lime

Serves: 2

Ingredients:
1 Tbsp. extra virgin olive oil
1 large bunch beet greens
4 cloves garlic, thinly sliced (about ¼ -inch thick)
1 Tbsp. extra virgin olive oil
Zest of 1 lime, plus juice of ½ limes
1/8 tsp. honey
Pinch of salt

Preparation:
Rinse beet greens several times in a basin of cold water to remove any sand, and then drain on paper towels. Chop greens and stems into 1-inch slices and place into a large bowl, and then set aside.

Heat a large wok over medium-high until hot.  Add oil, beet greens and immediately start to flip over greens in the pan using tongs.  As the greens start to wilt (about 25 seconds), add garlic and toss with tongs several times— garlic should still be raw but slightly warm. Add lime juice, zest, honey, and salt. Toss with tongs several times until incorporated. Remove from pan and serve immediately.


NOTE: ALWAYS USE CERTIFIED ORGANIC PRODUCE WHENEVER POSSIBLE.

The Healing Power of Culinary Herbs

Herbs are more than aromatic and flavorful—they offer many therapeutic benefits. They help us digest food, detoxify our bodies, keep our hearts active and boost our memory.

Discover the everyday healing power of flavorful culinary herbs. Add herbs and let your diet do double duty by eating well to feed your appetite and your health.

I once gave a friend a gift basket I had filled with packets of culinary herb seeds. On each packet I wrote the herb’s therapeutic benefits. My friend later said she was now sprinkling “little green things” on all of her food—a new habit that she still enjoys.

Aromatic, flavor-rich herbs truly are intoxicating—not just in a culinary sense, but medicinally, too. Their flavors and aromas are rich in medicinal import. Herbs help us digest our food, detoxify our bodies, and keep our hearts and minds active. Even in smidgens, they make their presence felt.

Most culinary herbs help digestion. A few are outstanding.


Mint (Mentha spp.). Spearmints, peppermints and other mints are all respected for their digestive benefits. In the early Christian church, peppermint was so valued it was accepted as payment of tithes. Well-studied for its digestive effects, peppermint contains several carminatives—menthol, anethole and carvone—that settle the stomach and relieve gas. Peppermint is also a gentle “bitter herb.” Bitter herbs are those that aid digestion by stimulating bile production. 

Antimicrobial Herbs
    Herbs that deter harmful bacteria, fungi and other micro-organisms keep foods from spoiling and help protect our bodies from such microbes. 

CINNAMON

Thyme (Thymus spp.). During World War I, thymol from thyme was a famous battlefield antiseptic. Modern disinfectants subsequently usurped its place. But even in modern kitchens, you couldn’t have a finer herbal weapon. Thyme combats a wide range of toxic bacteria and fungi, including those associated with food poisoning. Try marinating meats in thyme-laced seasonings for a few hours before cooking.

Cilantro (Coriandrum sativum). Cilantro contains a volatile constituent called dodecenal, which is antibiotic against salmonella. The bactericidal action apparently defends against any stage of growth of the salmonella bacteria. Use the lemon-scented leaves fresh, as the aroma, flavor and medicinal action decline with storage. Coriander seeds are also effective.

Other good antimicrobials herbs: garlic, lemon balm, oregano and cinnamon.

Clean kitchen tip: Tea tree is also antimicrobial. Make a natural all-purpose cleaner for your kitchen by combining 2 tablespoons borax with 1/4 cup lemon juice and 2 cups hot water in a spray bottle. Cap and shake well to dissolve the mineral. Add 20 drops tea tree essential oil and shake again to disperse the oil.

Free radical damage to cells and tissues may contribute to many aging-related ailments, such as cataracts, macular degeneration, dementia, atherosclerosis and arthritis. Antioxidants scavenge free radicals. In foods, they also help prevent spoilage.

Oregano (Origanum vulgare). There is no better antioxidant herb than oregano. The USDA’s Oxygen Radical Absorbance Capacity (ORAC) list, which rates the antioxidant strength of many foods, ranks oregano highest among herbs. Only the spices cinnamon and cloves beat out oregano. Oregano’s potency resides in its flavonoids and phenolic acids, used by the plant to protect itself from light damage. Greek oregano, the most aromatic subspecies (O. vulgare ssp. hirtum), was used in the tests.

Basil (Ocimum basilicum). Antioxidant action in purple basils comes mainly from anthocyanins, and in green basil from other flavonoids. Purple basils are better antioxidants, especially ‘Dark Opal’, which rivals Greek oregano for antioxidant action. Basil is most effective fresh. If you must cook it, add it at the end and sprinkle extra as a garnish.

Parsley (Petroselinum crispum). Don’t toss a parsley garnish—it contains the antioxidants apiol, myristicin, vitamin C, lutein and zeaxanthin. Both flat- and curly-leaved types appear to have similar nutritional profiles, and parsley is most healthful uncooked.


Rosemary (Rosmarinus officinalis). Rosemary loves sunshine and poor, dry soils—conditions that encourage development of antioxidant phenolics, including carnosic acid. Carnosic acid may protect brain cells as it can penetrate the blood-brain barrier. It is an intriguing potential therapeutic agent for neurodegenerative diseases such as Alzheimer’s. Unlike more delicate herbs, rosemary retains its healthy properties when cooked.

Other antioxidants herbs: thyme, turmeric, sage, cloves, cinnamon.

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Memory-Boosting Herbs
Some herbs help our brains function more effectively.

Sage (Salvia officinalis, S. lavandulifolia, etc.). Sage is considered a brain stimulant. It is a good antioxidant, containing—like rosemary—carnosic acid as well as rosmarinic acid. It is also anti-inflammatory, which can help allay degenerative brain diseases such as Alzheimer’s. Sage extracts have been shown to inhibit the enzyme acetylcholinesterase, implicated in Alzheimer’s disease. Alzheimer’s drugs target this enzyme. Sage varieties with variegated leaves are the mildest-flavored and may be less potent medicinally.


Turmeric (Curcuma longa). Turmeric is vying for super-herb status. A recent paper in the Annals of the Indian Academy of Neurology reviewed its benefits against Alzheimer’s. The herb supports macrophage cells in clearing out plaques in the brains of Alzheimer’s sufferers; discourages chronic nerve-cell inflammation; neutralizes free radicals; and binds toxic heavy metals so they don’t congregate in the brain. Low amounts taken over a long time are more effective than high doses.

Other good memory herbs: garlic, ginger, rosemary.


Heart-Healthy Herbs

Fenugreek (Trigonella foenum-graecum). The seeds of fenugreek—which are used in some Indian curries—contain sapogenins that help the body excrete cholesterol. Fenugreek helps lower triglycerides and low-density lipoprotein cholesterol (aka LDL or “bad” cholesterol). It reduces blood sugar, too. Fenugreek also contains coumarin (a blood thinner), so it should be used with caution if you are taking anticoagulants.

Garlic (Allium sativum). For years, garlic was thought to benefit cardiovascular health by reducing cholesterol and blood pressure, but thorough reviews in the last few years indicate that’s not necessarily the case. Instead, it appears that garlic may be most helpful in preventing blood clots. Small amounts (a clove or two daily) of fresh garlic over a long period can be helpful. Obtain your doctor’s approval if you are taking blood-thinning medications.

Other heart-friendly herbs: onion, chives, juniper berries and ginger.



A Little Will Do

Because many herbs are potent, small amounts used regularly may be safest. Anything beyond culinary amounts may be too strong for certain individuals, such as women who are pregnant or nursing; individuals with some health conditions (e.g., liver disease); or those taking medications such as blood thinners and blood sugar-lowering drugs.

Herb or Spice—Which Is It?

Culinary herbs are the leaves or flowers of plants, whereas spices come from barks, seeds or roots. Some plants supply both—the coriander plant, for example, which yields coriander seeds and cilantro leaves; and dill, its seeds and foliage both well-liked. Some seasonings, like the underground rhizomes ginger and turmeric, are accepted as herb or spice.

Flavorful Recipes With Healing Powers

Herb Butter


Herb butters made with savory herbs can be spread onto bread, meats or vegetables, and used in sauces and sautés. Peppermint or other sweet-herb butters can be served with pancakes, waffles, warm muffins and other desserts.

• 4 to 6 tablespoons fresh herb leaves (e.g., basil, chives, dill, fennel, mint, parsley, tarragon, cilantro, thyme, sage)
• 10 tablespoons unsalted butter, softened


1. Chop herbs to release the leaf oils, then blend herbs into the butter with a fork. 

2. Pack the butter into a roll of waxed paper and refrigerate for up to 24 hours to distribute flavors and firm up. 

3. Slice the roll into disks or shave into curls to serve, or use the herb butter for cooking. Try adding additional seasonings such as paprika, cayenne, ground pepper, garlic or shallot.

Herb Oil
Herb oils are excellent in salads, for sautés, on bread—or simply poured over sliced hard-boiled eggs. Suitable herbs include basil, bay, dill, fennel, garlic, lemongrass, mint, oregano, rosemary, savory and thyme. Dried chilies or peppercorns and the seeds of dill, fennel, cumin or coriander may be added, as well.

• 3 to 4 tablespoons (or 4 to 6 sprigs) of fresh herbs
• 2 cups olive oil

1. Put the herbs into a sterilized jar, set aside. 

2. Heat oil until just warm. Slowly pour warm oil over herbs.

3. Once cool, strain into a sterilized bottle, cover and label. Herb oils will keep for a week in the refrigerator.

 

Shrimp with Coconut Milk, Chile and Curry Leaf
 • 4 tablespoons olive oil, divided
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon fenugreek seeds
• 1 large onion, finely chopped
• 2 teaspoons garlic, finely minced
• 2 teaspoons fresh ginger, finely minced
• 1 to 2 fresh green chilies, chopped and seeded
• 1 tablespoon ground coriander seeds
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon chili powder
• 1 teaspoon salt, or to taste
• Generous 1 cup canned low-fat coconut milk
• 1 pound jumbo shrimp, cooked and peeled (thawed and drained if frozen)
• 1 tablespoon tamarind juice or juice of 1/2 lime

• 1/2 teaspoon freshly ground black pepper
• 10 to 12 fresh or dried curry leaves

1. Heat 3 tablespoons of the oil in a medium saucepan over medium-high heat. When hot but not smoking, add mustard seeds, followed by fenugreek seeds and onion. Cook, stirring frequently, for 5 to 6 minutes until the onion is soft, but not brown. Add garlic, ginger and chilies and cook, stirring frequently, for an additional 5 to 6 minutes, until the onion is a light golden color.

2. Add coriander, turmeric and chili powder and cook, stirring, for 1 minute. Add salt and coconut milk, followed by shrimp and tamarind juice. Bring to a slow simmer and cook, stirring occasionally, for 3 to 4 minutes.

3. Meanwhile, heat remaining 1 tablespoon of oil in a very small saucepan over medium heat. Add pepper and curry leaves and cook for 20 to 25 seconds, then fold the aromatic oil into the shrimp mixture. Remove shrimp from the heat and serve immediately. 


Carrot and Ginger Energizer
• Generous 1 cup carrot juice
• 4 tomatoes, peeled, seeded and coarsely chopped
• 1 tablespoon lemon juice
• 1 ounce fresh parsley
• 1 tablespoon grated fresh ginger
• 6 ice cubes
• 1/2 cup water
• Chopped fresh parsley for garnish

1. Place carrot juice, tomatoes and lemon juice into a blender and process gently until combined.

2. Add parsley, ginger and ice cubes. Process until well combined, then pour in the water and process until smooth. 

3. To serve, pour the mixture into glasses and garnish with the chopped fresh parsley. 




Salsa Verde
• 3/4 cup fresh parsley leaves
• 1/3 cup mixed fresh herbs (e.g., basil, chives, cilantro, mint)
• 1 garlic clove, chopped
• 6 green olives, pitted
• 1 tablespoon capers, rinsed and drained
• 2 anchovy fillets, rinsed and chopped
• 1 teaspoon Dijon mustard
• 2 teaspoons lemon juice
• 1/2 cup extra virgin olive oil
• Salt and freshly ground black pepper

1. Put all ingredients, except the oil, salt and pepper, into a food processor and blend to a smooth paste. 

2. Gradually blend in the oil to form a sauce, then add salt and pepper to taste. 

3. Serve as a dip with fresh bread and raw or cooked vegetables.

　

Herb-Roasted Potatoes
 • 3 tablespoons olive oil
• 2 teaspoons fresh rosemary leaves, chopped
• 2 teaspoons fresh thyme leaves
• 1 teaspoon fresh sage leaves, chopped
• 1 teaspoon salt
• 1/2 teaspoon dry mustard
• 1/4 teaspoon freshly ground black pepper
• 2 pounds fingerling or new potatoes, halved
• Fresh thyme sprigs, for garnish

1. Preheat oven to 425 degrees.

2. Whisk together olive oil and next 6 ingredients in a large bowl. 

3. Cut larger potatoes in half; add potatoes to oil mixture and toss gently until potatoes are evenly coated. Place in an aluminum foil-lined jelly roll pan.

4. Bake 35 to 40 minutes, or until potatoes are tender, stirring after 20 minutes.


Turmeric Yogurt Soup
• 1/3 cup garbanzo bean flour
• 1 teaspoon ground turmeric
• 1/4 teaspoon chili powder
• 1/2 teaspoon salt
• 1 3/4 cups plain low-fat yogurt
• 2 tablespoons peanut oil
• 3 cups water
• Chile Pepper Garnish (recipe below), fresh parsley sprigs, for garnish

1. Whisk together garbanzo bean flour, turmeric, chili powder and salt in a large bowl. Whisk in yogurt until no lumps remain.

2. Heat the oil in a heavy saucepan over medium-high heat. Whisk in yogurt mixture and then water. Bring to a boil over medium heat, whisking constantly. Reduce the heat to low and cook, whisking constantly 8 minutes, or until soup thickens slightly and no longer has a “raw” taste.

3. Ladle into warmed soup bowls and top with Chile Pepper Garnish

　

Chile Pepper Garnish

• 1 1/2 teaspoons peanut oil
• 3/4 teaspoon cumin seeds
• 1/2 teaspoon black or brown mustard seeds
• 1/2 teaspoon crushed fenugreek seeds
• 4 to 6 fresh red chili peppers

1. Heat oil in a small skillet. Add the cumin, mustard and fenugreek seeds and cook, stirring constantly until seeds start to jump and crackle. Add chili peppers and remove skillet from heat. Stir for about 30 seconds, or until peppers blister. (If the peppers are fresh, they might burst and “jump,” so stand back.)

 

Spaghetti Squash with Herb Sauce
• 1 or 2 Spaghetti Squash cut in half
• 1/2 cup olive oil
• 2 tablespoons butter
• 2 anchovy fillets, finely chopped
• 2 garlic cloves
• 2 fresh sage leaves
• 5 to 6 fresh mint leaves
• 7 to 8 large fresh basil leaves
• Leaves from 1 sprig fresh rosemary
• Leaves from 1 sprig fresh thyme
• Leaves from 1 sprig fresh savory
• Handful of fresh chervil
• Handful of fresh flat-leaf parsley
• Salt and black pepper
• Freshly grated Parmesan, to serve (optional)


1. Place the squash cut side sown in a baking dish with 1 1/2 cups water and 1 tsp salt. Cover with foil and bake at 350 degrees for 1 hour.

2. Heat the oil and butter in a large pan and gently cook the anchovies, stirring frequently, until they have melted and thickened the oil and butter. 

3. Finely chop the garlic and all the herbs, and add to the anchovies. Stir gently over low heat for 3 to 4 minutes to release the aroma.

4. Remove squash from oven and use a fork to scrape the spaghetti strings into a bowl. Pour sauce on top and gently mix. Sprinkle with Parmesan when serving, if desired.