Fennel in the Mediterranean Food Climate

Fennel is one of the quintessential scents, flavors, and foods characteristic of California’s Mediterranean climate. While it is a frequent ingredient favored by Italian, Mediterranean, and modern California cuisine, it is often overlooked by Americans even though the vegetable can often be seen growing wild on along roadsides, or on hillside habitats above the waves, with elegant green feathery fronds. Fennel’s greens, flowers, and seeds resemble its closest relatvies–the other members of the plant family known as the Apiacea or Umbelliferae, which includes celery, carrots, and parsley.

Look for Fennel in Farmers’ Markets

To identify it in farmers’ markets, produce aisles, or in the wild, look for a fat, white bulb from which long feathery, green stalks shoot up. While all parts are edible, the bulb is deliciously crunchy and has an aromatic sweet flavor similar to licorice. The taste is sharper when raw, yet mellows when cooked. Given this subtlety, fennel works well in both sweet and savory dishes. The seeds may be familiar for making appearances in bowls at Indian restaurants where they are served as a post-meal digestive. Additionally, the fragrant fronds can be snipped and used as a decorative garnish, much like dill.

Nutritional Value of Fennel

According  to Michael Murray’s The Encyclopedia of Healing Foods, fennel is an excellent source of Vitamin C, potassium, phosphorus, folic acid, and is also high in magnesium, manganese, iron, calcium, and molybdenum., Fennel is also high in cancer-fighting coumarin compounds such as anethole which has been shown to reduce inflammation and has even been shown to have cancer preventative qualities. Fennel’s phytoestrogen content may be useful in remedying symptoms of menopause. It’s a nutrient and flavor-dense food clocking in at 31 calories and 3.1 grams of fiber per 3.5 ounce serving.

How to Choose Fennel

To ensure freshness, choose bulbs that still have their stalks attached and whose fronds smell bright like licorice or anise. Try roasting it with its Umbelliferae cousins, or slice it raw into salads with fresh oranges, parsley, and mint. For a patriotic  July 4 dish, combine white fennel with red strawberries and blueberries.

Red, White, and Blue Fennel Salad

Prep Time
15 minutes

Yields
8 servings

Ingredients

½ tsp sea salt
¼ tsp freshly cracked black pepper
3 Tbsp Balsamic vinegar
1 bulb fennel
2 cups (1 pint) organic strawberries
1 cup blueberries
2 Tbsp fresh parsley
1 Tbsp fresh basil
½ Tbsp fresh mint, optional
3 Tbsp flaxseed oil
1 head red leaf lettuce
1 bunch fresh spinach

Directions

1. In medium bowl, whisk salt and pepper into Balsamic vinegar, and then slowly whisk in the flaxseed oil.
2. Chop ½ inch off the base and top of the fennel bulb and discard; reserve the fronds for garnish.
3. Slice the bulb in half lengthwise. Place the flat side on the cutting board, slice cross ways into thirds, and then spin a quarter turn and slice a quarter inch to make fat, stubby matchsticks.
4. Rinse, hull, and slice strawberries.  Rinse and dry blueberries. Add berries and fennel matchsticks  to the bowl with the dressing and toss well.
5. Finely chop the fresh herbs and add to the bowl along with fennel and berries.
6. Toss well with the dressing.
7. Prep the greens into bite-size pieces (rinse and spin well) and place in large bowl or serving dish. Take a third of the berry/fennel mix and toss with the lettuce, and then scoop the rest of the mixture on top.

Notes

To make and pack ahead, place dressing, berries, fennel and herbs in the bottom of a big bowl.  Top with the lettuce and transport. Once at the party or picnic, give it a quick shake and pour onto a platter or into a large serving dish.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Fennel for your Backyard Parties and Patriotic Celebrations appeared first on LA Yoga Magazine - Ayurveda & Health.

According to The Encyclopedia of Healing Foods by Michael Murray, figs are naturally rich in potassium, calcium, magnesium, iron, copper and manganese; four to five figs contain just about 150 calories. Because of their high potassium content, they are considered helpful for regulating blood pressure. Additionally, they are among the most highly alkaline foods so they help support the body’s pH balance. Author Paul Pitchford discusses this in his book, Healing with Whole Foods—Asian Traditions and Modern Nutrition, where he states that figs balance acidic conditions resulting from a diet rich in meat and refined foods. Further, as a toxin neutralizer, figs facilitate healing and ease seasonal transitions, such as the current transition to summer.

An early symbol of peace and prosperity, eating figs may help pacify digestive distress such as dysentery, constipation, and hemorrhoids.

Figs originally came to California via southern Europe and the Middle East by way of the Spanish missionaries, hence the commonly found “Mission fig” with purplish-black skin and pink flesh. More than 100 varieties exist, ranging in size and color from the larger Calimyrna with greenish-yellow skin and amber flesh to the smaller Adriatic with light green skin and pink flesh, and the Brown Turkey with purple skin and red flesh. Note that the chewy skin, delicate flesh, and crunchy seeds are all edible, so just eat the whole thing (except the stem, of course).

While fresh figs are just fantastic on their own, consider:

• Slathering them with almond butter for a simple breakfast.

• Finely chopping and then rolling them into a gluten-free tortilla, slicing it crosswise, and baking until figs begin to melt and tortilla becomes brown and crunchy.

• Simply scattering them around a cheese plate with almonds and walnuts.

• Slicing them in half and drizzling with balsamic and grated Manchego cheese (a Spanish sheep’s milk cheese) in this Spanish take on what I think of as a baked cheese plate:

Manchego Baked Figs

Prep Time: 5 minutes

Cook Time: 8-10 minutes

Yield: 8 servings

Ingredients:

1 pint fresh figs – green Adriatic, black Mission figs, or a combination

1 or 2 tbsp balsamic vinegar* (good quality—aged in wood barrels at least four years or labeled balsamic vinegar or Modena)

Fresh black pepper

4 oz. Manchego cheese

Directions:

1. Preheat oven to 350 degrees.

2. Cut the figs in half lengthwise with a serrated or sharp paring knife (it may be helpful to dip your knife into hot water between slices so as to manage the stickiness). Place onto a baking sheet, cut side up.

3. Drizzle lightly with balsamic vinegar and crack some fresh black pepper over the top. Grate the cheese atop the figs.

4. Bake for 8-10 minutes or until cheese is melting and just beginning to brown (when you smell the nutty Manchego wafting from the oven, it’s just about done). Serve hot or warm.

Notes:

It’s true that recipes with these few ingredients are simple, but it’s the quality of the ingredients that make this dish simply delicious! This is the place to showcase great fruit, cheese, and your best quality balsamic.

Red Jen Ford is a certified holistic health coach, yoga instructor, and seasonal eating expert. Jen teaches about the benefits and simplicity of eating local, sustainably-grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Manchego Baked Figs Recipe appeared first on LA Yoga Magazine - Ayurveda & Health.

I often accumulate an abundance of them from my Community Supported Agriculture (CSA) box and run out of ideas for what to do with them. As a member of the parsley family, the carrot tops have cleansing benefits along with being a rich source of a variety vitamins and minerals (such as iron, calcium, and magnesium), so I’ve always felt guilty tossing them in the trash or compost pile. Their nutrient-dense values also make them powerful for rejuvenation, especially after a long run (think the LA Marathon) or an epic session on the yoga mat at home or on retreat.

I finally set out to see what the benefits of carrot tops really are, and to find new uses for them and their roots.

The tops make a great garnish and can even withstand the heat from cooking better than parsley. When added to carrot juice, the leaves help to minimize the root’s natural sweetness and glycemic impact while maximizing nutritive value. The best use I’ve found for carrot greens is as a substitute for basil in pesto sauce. An added bonus: while basil typically turns black in the fridge, the carrot tops retain their vibrant green color when chilled, so carrot top pesto looks, stores, and tastes better longer. Due to the bitter nature of the carrot tops or greens, I  balance them with naturally sweeter macadamia nuts in place of pesto’s pine nuts. The result is delicious, especially when:

• Dipped and eaten with crudites, including sliced carrot, celery, and jicama.
• Diluted with a little vegetable broth and tossed with carrots, mushrooms, asparagus, and penne for a pasta dish.
• Swirled into a bowl of vegetable soup for an affordable take on the French “Soupe au Pistou.”
• Spread atop lavash bread, layered with caramelized grated carrots and cheese for a “carrot top-and-bottom pesto pizza,” (recipe follows below.)

According to Paul Pitchford in Healing with Whole Foods—Asian Traditions and Modern Nutrition, carrot greens (considered a bitter food in Asian lore) are a tonic to help renew the heart and arteries. They even promote centering, which is much needed in the winter. High in minerals and chlorophyll, carrot tops serve as a nutrient-rich addition to soups, broths, and juices while supporting the liver and cleansing the blood and lymphatic fluid. The deeply-colored greens are rich in the green pigment chlorophyll, which studies have shown helps reduce tumor growth. Chlorophyll is also a source of the essential mineral magnesium and is beloved for its detoxifying qualities as well as its ability to help bolster performance and enhance electrolyte balance. Instead of composting this bitter green, enjoy its benefits with this savory carrot-top-and-bottom pesto pizza.

Carrot Top-and-Bottom Pesto Pizza

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor, and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Nutrition Reference:

Healing with Whole Foods – Asian Traditions and Modern Nutrition by Paul Pitchford, 3rd edition 2002, pp 167, 355, 539

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post A Healthy Pizza Topping with Carrot Tops appeared first on LA Yoga Magazine - Ayurveda & Health.

February is American Heart Month, a natural time to showcase heart-warming aphrodisiacs like chocolate, chilies, and garlic in traditional Mexican mole sauce. “Mole” comes from the Aztec word molli, which means stew or sauce. It is often made with cocoa or chocolate, ingredients the Aztecs embraced as aphrodisiacs. Chilies, members of the capsicum family, are also purported aphrodisiacs, given their ability to stimulate salivation and appetite, to increase perspiration, and to cause the brain to release pain-soothing endorphins. Garlic contains a high concentration of allicin, which helps increase blood flow, thereby improving libido and sexual performance. Mix all of these together and it’s hard to imagine a more potent and flavorful combination.

During these cooler winter months, Ayurveda teaches us to warm from the inside out with pungent flavors like garlic, peppers, and chilies, as well as to ground and calm ourselves with sweet tastes like caramelized onions, raisins, and chocolate. Mole sauce fits this bill—it is traditionally constructed from a foundation of pungent chilies rounded out by the sour taste of tomatillos or tomatoes, sweetened by cocoa, chocolate and/or dried fruits, zipped up with dried spices, and thickened with seeds, nuts and/or tortillas.

To simplify the labor and shorten the slow-roasting time required of traditional mole sauce, I’ve used a combination of fresh, dried, and smoked chilies to maintain depth, complexity and flavor while still saving time. When shopping for fresh pasillas, look for a dark-green, heart-shaped and shiny pepper, about 4-6 inches long, labeled either poblano or pasilla, since their names are often interchanged. While fairly hot when raw, they mellow to just barely spicy when cooked. If fresh ones are not available, aim for a dried arbol chili instead, soaked and reconstituted in water.

While usually served over turkey, pork, or chicken, this simplified mole sauce works well over sweet potatoes and/or tofu seasoned easily with grapeseed oil, salt, pepper and cumin, and roasted at 400 degrees until browned. Sweet potatoes provide a bright foil for the mole’s initial heat, but as you continue savoring it, the fire mellows and the nuances of smoke and chocolate begin to come through. Prepared mole sauce will keep for about three days in the refrigerator and freezes well. However, leftover sauce makes a great topping for eggs or can be diluted with broth and augmented with black beans and veggies for a quick take on vegetarian chili.

Mole Sauce, Simplified

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Heart-Warming Mole Sauce appeared first on LA Yoga Magazine - Ayurveda & Health.

In Southern California, we are fortunate to enjoy celery all year, but its season peaks in the cooler months of November through February.

Given its omnipresence, it’s easy to take this powerful health food for granted. According to Michael Murray’s Encyclopedia of Healing Foods, with only 20 calories per rib, celery is an excellent source of both Vitamin C and fiber. Perhaps less known is that celery is also a good source of potassium, folic acid, B vitamins, and a special group of phytonutrients called coumarins, which are currently being studied for their role in cancer prevention. A study conducted at the University of Chicago demonstrated that one specific coumarin compound found in celery lowered blood pressure by 12-14% and cholesterol levels by 7% over the course of just one week. Additional studies have shown that celery extracts help reduce muscular aches and pains due to inflammation-induced conditions like arthritis, rheumatism, and gout.

According to Paul Pitchford’s Asian Traditions and Modern Nutrition, celery improves digestion and is especially helpful for long-term weight reduction and heart and artery renewal. As a bitter food, celery enhances digestion of fruit and simple sugars and calms inflammation, detoxifies the liver, and clears excess heat and damp. Given its high mineral content and its ability to calm inflammation-related muscle or joint pain, celery juice may be the perfect post-workout electrolyte-recovery drink.

But buyer beware – whether you enjoy celery juiced, raw, or cooked, mind the Dirty Dozen, as defined by the Environmental Working Group’s list of pesticide-containing produce items. Celery has been identified as a leader in this list, and is one of the top 12 most contaminated foods in terms of pesticide residues. Aim for organic options or those grown from a local farmer you trust, and avoid bunches with discolorations or limp, pliable ribs.

While celery certainly pairs well with its cousin, the carrot, dipped in ranch dressing, hummus, or even peanut butter, let’s think outside the crudités box and consider some other options for serving celery:

• Filled with mustard and wrapped inside your favorite tofurkey or tofu deli slice.
• Chopped and tossed with pineapple bits, cherry tomato halves, then splashed with rice vinegar and olive oil.
• Stir-fried with ginger, onions, and mushrooms.
• Roasted with other members of the Umebelliferae family (carrots and fennel).
• Tossed with wild rice and sliced apples in a mustard dressing.

Try this warm, detoxifying, digestion-improving, wild-rice pilaf instead of stuffing at your holiday table; your heart, muscles, joints, and digestive tract will thank you for the crunchy, healthy dish.

Celery Apple Wild Rice Pilaf

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Farmers Corner : Celery – It’s More Than Just Crudités appeared first on LA Yoga Magazine - Ayurveda & Health.

Thanksgiving is a special time of gratitude – for our friends, our family, and even our farmers. As I plan menus to celebrate the harvest season, I enjoy looking at how to incorporate seasonal and local ingredients. I set out to create a California-based apple-pomegranate-strawberry relish. Fuji apple provides a sweet base with a bit of naturally-occurring pectin to thicken it, strawberries provide color and a bit of sweet and sour, while fresh pomegranate seeds, or arils, provide the tartness and astringency we expect from the cranberry.

Garnished with fresh herbs like basil, parsley, or even mint, this simple relish nicely (and locally) rounds out your Thanksgiving Day feast with less than half of the added sugar found in traditional cranberry sauce. Leftovers are fantastic rolled up with almond butter in a sprouted tortilla, or stuffed into pita bread with feta cheese, spinach, and fresh mint.

Apple Pomegranate Strawberry Relish

Prep time: 25 minutes
Cook time: 20 minutes
Yield: 2 1/2 cups

Ingredients

½ cup filtered water
½ cup raw or organic sugar
1 small, organic Fuji apple
½ inch fresh ginger
pinch of sea salt
1 pint organic strawberries
1 large pomegranate
½ cup basil and/or parsley, optional

Directions

1. In a medium saucepan over medium heat, bring the water and sugar to a boil. Meanwhile, grate the ginger and apple (keep the skin, but skip the core) using a box or cheese grater, and then add to the pan. Add just a pinch or a grind or two of sea salt.
2. Simmer the apple, ginger, and sugar mixture uncovered for 5-10 minutes or until it begins to thicken, stirring occasionally. Meanwhile, hull the strawberries and chop into about ½ inch pieces.
3. Add strawberries to the apple-sugar-ginger mixture, stir well, and simmer about 10 more minutes, stirring occasionally. Meanwhile, cut the pomegranate in half and plunge into a large bowl of water. Working underwater, pluck out the seeds and peel them away from the white pith. Allow the seeds, or arils, to sink, pour off the water and pith, and then strain.

Remove the apple-strawberry mixture from the heat and allow to cool 5-10 minutes, then fold in the pomegranate seeds. Serve as is or garnish with fresh chopped herbs like basil, parsley and/or mint. Store in an airtight container in the refrigerator and enjoy for up to a week.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Get Saucy for the Holiday appeared first on LA Yoga Magazine - Ayurveda & Health.

• Turmeric: The deep yellow spice commonly used in curries (providing their characteristic yellow hue) is an antioxidant and immune booster that fights inflammation and calms heat in the liver. Thus, it’s good for any “itis” condition like colitis, gastritis, arthritis, as well as ulcers, dementia, joint, and bone health, and even helps regulate high blood pressure and cholesterol. For sore throat, gums and canker sores, add to salt water and gargle. For skin conditions like eczema or psoriasis, make a thick paste of turmeric powder with water and apply topically. (Beware as turmeric’s strong color can stain!)
• Ginger: Beloved in Ayurvedic medicine, ginger improves digestion, eases nausea, and enhances circulation and blood flow. It can even help prevent headache, ease the pain of osteoarthritis and strengthen joints and bones. Store fresh ginger in the freezer to extend its shelf life and easily grate on a box grater when ready to use. Mix a couple tablespoons of fresh or frozen ginger with equal parts Bragg Amino Acids or soy sauce, olive or grapeseed oil, and honey, and use as a sauce for fish or pressed tofu. Or simply enjoy it as a tea or dried candy.
• Garlic: Also great for digestion; due to its sulfur content, garlic is antimicrobial, detoxifying, and supportive of immune function. It also strengthens cardiovascular and circulatory health by helping to manage blood sugar, blood fats/cholesterol, and high blood pressure. In fact, it’s so good at improving blood flow that garlic is considered an aphrodisiac; it even helps stimulates semen production and vaginal lubrication. For immune support at the start of a cold or for an ear or sinus infection, make an infusion by simmering a few cloves in olive oil over medium heat; cool, strain, and then apply a few drops into ears using a dropper bottle.
• Basil: Basil fights colds, cough, sinus congestion, headaches, arthritis, rheumatism, fevers and bloating. While there are numerous varieties of basil, holy basil or tulsi is revered as the most medicinally potent in Ayurveda for these uses. Due to its properties of purification and energy clearing, keep a live plant in the home and harvest leaves often to enjoy for their immune-strengthening properties. To enjoy in a pesto sauce; place one cup fresh basil leaves in a Vitamix or blender with 1/4 cup olive oil, 1/2 cup walnuts or pine nuts, a couple cloves fresh garlic and sea salt and pepper to taste. Process until desired consistency, and then add a few tablespoons fresh grated pecorino or parmesan cheese or substitute nutritional yeast for a vegan version.
• Cinnamon: A sweet, warming spice, cinnamon is perfect when temperatures begin to drop and colds become common. It strengthens circulation, warms the kidneys, and promotes digestive fire; an expectorant, it helps ease congestion from colds, sinus conditions, and bronchitis. Recent studies indicate that cinnamon helps moderate blood sugar levels with as little as 1-6 grams per day, so can be useful for folks with diabetes or metabolic syndrome. For a hearty, warming breakfast porridge, simmer a diced apple with 1/2 cup rinsed quinoa, 1 cup of water, 1 teaspoon of cinnamon (about 5-6 grams) and 1/2 teaspoon of ginger for about 15 minutes. Divide between two bowls and top with a good splash of almond, soy or coconut milk and sprinkle with crushed walnuts or almond slivers.
• Coriander: It’s the seed of what we commonly call cilantro, Historically, it’s been used for its antimicrobial and anti-inflammatory properties, to fight diabetes and improve digestion, especially of fatty foods. Recent studies suggest that it even helps lower cholesterol. Cilantro as a fresh juice is helpful for allergies, hay fever and skin rashes when taken internally. Applied topically, cilantro juice helps with itch and inflammation. It’s bitter, cooling nature provides a great antidote for hot, pungent and/or spicy foods, so add a handful of fresh chopped cilantro to spicier dishes like salsa or curries to balance their heat.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

References:

*Webcast event hosted by Floracopeia, “The Top Ten Essential Herbs for Every Home and Family” with Karta Purkh Khalsa, World-Renowned Herbalist,14 November 2012

**The Yoga of Herbs–An Ayurvedic Guide to Herbal Medicine,” 2nd Edition. Dr. David Frawley and Dr. Vasant Lad 2001

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Herbs for Healing appeared first on LA Yoga Magazine - Ayurveda & Health.

The bitter melon is the most beneficial gourd of all. According to The Encyclopedia of Healing Foods, a cup of bitter melon contains 23 calories; it is also an ex- cellent source of vitamins B, C, and E, folic acid, zinc, fiber, magnesium, and contains twice the potassium of a banana. Mix it with cantaloupe to make this healthy melon salad.

Total Preparation Time: 35 min

Ingredients:

½ ripe cantaloupe (about 2 cups)

¼ bitter melon (about ½ cup)

1 red jalapeno

½ red onion

2 limes, juiced

½ tsp coarse ground sea salt

6 drops Stevia or 1 tsp honey, optional and to taste

Directions:

1. Peel and dice the cantaloupe into ½ inch pieces. Cut the bitter melon in half crosswise and then again lengthwise. Scoop out the seeds from one quarter of the bitter melon and finely dice. Toss the melons into a medium bowl, then seed and mince the jalapeno and add to the bowl. Peel and finely dice the red onion and add to the bowl, pour in lime juice, sprinkle with sea salt, and toss together.
2. Taste, and add Stevia or honey, as desired.
3. Cover and chill for 20 minutes or more to let the flavors marry. Store in fridge and enjoy leftovers for up to a week!

Nutrition References:

• The Encyclopedia of Healing Foods by Michael Murray, N.D. 2005, p 169 – 172

Two notes of caution: for pregnant women – bitter melon induces menses and stimulates the uterus, which could cause preterm labor. For diabetics taking hypoglycemic drugs like Metformin, dosage may need to be altered, given the gourd’s blood sugar-lowering effects. For more information, please refer to Encyclopedia of Healing Foods.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Melon Salsa Recipe appeared first on LA Yoga Magazine - Ayurveda & Health.

Bitter melons are usually available at local farmers markets and from Asian grocers from April through September, though they are best harvested and enjoyed during the Indian summer of September and October. Ayurveda teaches that the bitter taste (comprised of the elements air and ether) has cooling, cleansing, drying, and alkalizing effects, and that bitter foods detoxify and tone the organs, especially the liver. Traditionally, bitter melon is used to treat inflammatory conditions like hypertension, psoriasis, cough, fever, and digestive problems like constipation. In Ayurveda, bitter melon is also beloved for its ability to help balance blood sugar levels.

Choose bitter melons that are firm, yellowish green, and with a biting flavor, like an amped-up green bell pepper. Refrigerate them and keep separate from apples, pears, and other ethylene-producing items which induce ripening. Left to ripen, they become spongy, turn yellowish-orange, and taste excessively bitter. If left in the heat, over-ripe bitter melons may burst to reveal orange flesh with sticky, bright red seeds inside.

For bitter melon recipe ideas, I interviewed Asian farmers and friends, who recommended sautéing and scrambling it with eggs, or stir-frying it with pork and bean sprouts — even marinating it in rice vinegar and sesame oil and serving cold. If you shy away from bitter foods, balance the taste with the gourd’s sweeter cousins, cucumber and watermelon, and follow the seasonal eating guideline of ‘things that grow together go well together.’ My first attempt at a cooler — blending four parts watermelon, one part cucumber, one part bitter melon, plus a little ice and honey — was palatable, but didn’t test well with non-health nuts. When I paired the gourd with a ripe cantaloupe in a salsa, I struck gold. Served with tortilla chips, or layered atop grilled tofu, chicken, or fish, it tested well with teenagers and meat-eaters alike.

 Nutrition References:

• The Encyclopedia of Healing Foods by Michael Murray, N.D. 2005, p 169 – 172

Two notes of caution: for pregnant women – bitter melon induces menses and stimulates the uterus, which could cause preterm labor. For diabetics taking hypoglycemic drugs like Metformin, dosage may need to be altered, given the gourd’s blood sugar-lowering effects. For more information, please refer to Encyclopedia of Healing Foods.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Melon – The More Bitter, The Better appeared first on LA Yoga Magazine - Ayurveda & Health.

During the peak of the summer season, nature provides us with the perfect cooling and healing food. Packed with some of the most important antioxidants, including cancer-fighting lycopene, in addition to its high water content, watermelon delivers more nutrients per calorie than many other fruits. While people may be concerned about watermelon’s sugar content, one cup contains only 48 calories and provides 19.5% of the recommended daily value of vitamin C and 13.9% of vitamin A in the form of beta carotene. In addition, it’s a good source of B vitamins, magnesium, potassium, and dietary fiber.

According to Paul Pitchford’s Healing with Whole Foods – Asian Traditions and Modern Nutrition, watermelon is cooling, removing heat from the body, builds body fluids, helps fight canker sores, battles depression, and can treat kidney and urinary tract inflammations. Watermelon nourishes the kidney ‘yin’ energy, which can help support kidney and adrenal function, often challenged by our high-stress lifestyles and high-protein diets.

Eating Watermelon Rind

Unknown to many, the rind can also be eaten, and it is traditionally used for balancing blood sugar and reducing high blood pressure. Its rich silicon content helps increase calcium absorption which supports the integrity of connective tissues such as blood vessels, tendons, and cartilage. Try juicing or placing whole slices of watermelon in a Vitamix (cut the rind into pieces first) to receive the benefits of the rind, seeds, and even the high-chlorophyll content in the skin.

Enjoying Watermelon Seeds

The seeds of watermelon are considered to be beneficial for the kidneys,. They also contain a compound called cucurbocitrin which dilates the capillaries, thereby lowering high blood pressure. Seeds can be eaten fresh if chewed well, roasted and eaten as snacks or added to trail mix. Dried seeds can also be ground and brewed into a tea.

According to David Wolfe, raw-food advocate and author of Sunfood Diet Success System, seedless fruit are the product of over-hybridization and are “unnaturally high in sugar, but low in minerals.” While seedless melons are certainly more convenient and less messy, consider seeded varieties to ensure the densest nutritional content.

How to Choose a Watermelon

Look for melons that are heavy for their size. They should sound hollow when thumped and have smooth skin and a pale underbelly, which indicates that they’ve been sitting in the sun ripening before they were harvested. If purchasing cut watermelon, look for brightly colored flesh in colors ranging from white to yellow, orange, pink and our revered bright red. Always wash the outside of the watermelon before slicing, as dirt, bacteria or other unwanted critters may hitch a ride on your knife and contaminate the flesh. Once sliced, refrigerate to extend shelf life.

Eat straight out of your hands while the juices dribble down your fingers. Or, toss melon cubes or balls into a summer fruit salad dressed with lime and cooling fresh mint leaves. To refresh on  hot days, juice the flesh, rind, skin, and seeds, and add in a bit of ginger and cucumber.

In the following recipe, the melons’ colors and textures are so similar to the tomato, the first sweet bite is sure to surprise your dining companions, especially when amped up with the kick of jalapeño peppers and the zip of fresh-squeezed lemon and lime juice.

Tomato and Watermelon Salad

Prep Time: 20 minutes

Cook Time: 0 minutes

Yields:6  servings

Ingredients:

1 lb watermelon, red or yellow (about half a small melon), preferably seedless

1 lb cantaloupe

2 lbs tomatoes in a variety of colors (about 3 medium tomatoes)

1 or 2 jalapenos, red and/or green

3 tbsp lime juice (about 2 limes)

3 tbsp lemon juice (about 1 lemon)

10 drops liquid stevia OR 1 tbsp honey

1 tsp sea salt

3 tbsp extra virgin olive oil

Garnish – 1tbsp chopped fresh cilantro

Directions:

1. Halve the watermelon, then cut away the rind and slice thinly. Halve and seed the cantaloupe, then cut away the rind and slice thinly.  Place melons in a shallow dish or rimmed platter.
2. Slice the tomatoes crosswise into thin circles and add to platter.
3. Slice jalapenos crosswise as thin as possible and place in a measuring cup or coffee mug.  Juice the limes and lemon and add to the cup with stevia or honey, and salt. Whisk well, and then drizzle in the oil while whisking to combine.
4. Drizzle dressing over sliced tomato and melon and garnish with fresh cilantro.  Enjoy chilled or at room temperature. Note that the salad gets spicier the longer it sits!

Notes:

This is particularly beautiful if you can find heirloom tomatoes and melon in a rainbow of colors in red, yellow, and even green and purple; regardless, it will taste delicious.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Farmers Corner: Watermelon appeared first on LA Yoga Magazine - Ayurveda & Health.

Asian pears are high in fiber, vitamins C and K; low in calories (about 50 calories per serving), and high in phytonutrients like phenols and flavonoids (according to the reference guide for food scientists and nutritionists, Bowes and Church’s Food Values of Portions Commonly Used).  An added bonus: their high concentrations of antioxidants help fight free radicals in the body, supporting cancer prevention.  According to Paul Pitchford’s Healing with Whole Foods, eating pears help fight constipation and can reduce gallbladder inflammation and obstruction.  He reminds foodies to be sure to eat the skin to maximize your intake of the pear’s potent antioxidants and fiber content, which can help minimize the risk of developing type 2 diabetes.

Like apples, Asian pears are delicious eaten out of hand, paired perfectly with peanut or almond butter, made into a portable tart or pie, pureed into a smoothie with fresh ginger and cinnamon, added to a savory stir-fry, or showcased in a salad. They pair naturally with pungent ginger, as is the case in this picnic-packable salad recipe that features this combination coupled with bitterness of arugula, citrus zip from lemon, and an added crunch from salted, toasted almonds.

 Asian Pear Salad with Arugula and Lemon Ginger Vinaigrette

Prep Time:           15 minutes

Yields:                     6 servings

Ingredients

1/2 cup almond slivers or whole almonds, lightly crushed

1 tsp grapeseed oil

1 dash of sea salt

1 dash of cayenne pepper

1 dash of black pepper

5 ounces organic wild or baby arugula

2 Asian pears (about a pound)

Lemon Ginger Vinaigrette

2 Tbsp fresh squeezed lemon juice (about ½ lemon)

1½ tsp ginger root (about 1½ inches)

½ tsp sea salt

¼ tsp fresh ground black pepper

4 Tbsp flaxseed oil

Directions:

1. Toast the almonds in a small skillet over medium-high heat in the grapeseed oil. Sprinkle with sea salt and a pinch of cayenne and black pepper. Toss for a minute or two and coat well.  Remove from heat and set aside.
2. Grate the ginger on the fine side of a box grater (or juice it if you have a juicer).  Add to a measuring cup or mug, and then whisk in the lemon juice, salt, and pepper. Slowly whisk in the olive oil. Taste and adjust seasoning.
3. Quarter the Asian pears and cut out the cores. Slice thinly crosswise with a sharp knife. In a large bowl, toss the arugula with the pear slices and pumpkin seeds.
4. Add the dressing to the pear mixture and toss well.
5. (If packing for a party or a picnic, place the dressing in the bottom of a storage container, then add the pears on top, followed by the arugula and secure the lid. Pack the almonds separately and toss well just before serving.)

Note:

Can’t find Asian pears? Substitute green apples or Bosc pears instead.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert who teaches the benefits and simplicity of eating local, sustainably grown food.  Enjoy her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food: Redjenford.com.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Picnic with Asian Pears appeared first on LA Yoga Magazine - Ayurveda & Health.

A Conversation with True Food Kitchen Executive Chef Michael Stebner

We’ve seen the headlines in the New York Times, USA Today, and in numerous research studies. The Mediterranean Diet, high in good monounsaturated fats, is heart-healthy, protects against strokes, and supports weight management. Key ingredients of this diet — a lifestyle, really — are seasonal and sustainable eating and living. Fortunately, we don’t have to move to Spain or Greece to enjoy these benefits as California has a similar climate and topography to the Mediterranean, allowing for abundant fruits and veggies with anti-inflammatory effects.The foundation of the diet is produce: enjoying what’s available at its peak of ripeness. Our local farmers’ markets can provide inspiration and ingredients for Mediterranean-style meals. We can also enjoy dining out and taste the benefits of this approach from a chef guided by these principles, such as True Food Kitchen’s Executive Chef Michael Stebner. Chef Michael talked to us about the Mediterranean Diet and how it inspires the menus at the True Food restaurants, located in So Cal, Colorado, and Arizona, which are a collaboration between restaurateur Sam Fox and famous integrative physician, Dr. Andrew Weil.

Red Jen: How do the Mediterranean diet and related health studies inform your menu planning?

Chef Michael: The Mediterranean Diet is a seasonal, vegetable-centered way of eating and that’s exactly what we’re doing at True Food Kitchen. Produce is the center of the plate, not protein, as is the case with traditional restaurant models.

Produce is what makes our food unique; it’s the farm-to-table concept. It’s about letting the perfect produce speak for itself. Like Andy [Dr. Weil] says, “It doesn’t have to be diet food to be healthy; you can eat delicious food.”  That’s what we’re doing at True Food – delicious, produce-driven food showcasing the best of what’s in season locally on a multi-restaurant scale.

Red Jen: So, the menu just happens to be healthy, as studies on the Mediterranean Diet have demonstrated?

Chef Michael: At True Food Kitchen, “It’s good food first, and it just happens to be packed with a lot of nutrition.”

Red Jen: Where do you live and find inspiration?

Chef Michael: I live in Phoenix now but used to live in San Diego where I operated a seasonal restaurant called Region. One of the benefits of seasonality is produce pricing; for example, when asparagus is in season, it tastes best, is abundant, and affordable. Most of our produce comes from California. We do work with some local farmers in Arizona, as well, since they have a nine-month growing season. Colorado has a very short growing season, but we use local sources when we can.

Globalization presents a learning curve since people perceive that strawberries are available all year long. Recently, one of our cookbook buyers who made a summer soup in the middle of winter was frustrated that it didn’t turn out well. There’s a challenge to educating people about how good food tastes when in season and that seasonal recipes are based on the quality of the starting ingredients. So for example, if it’s spring and we’re working with lots of peas, asparagus and artichokes, it isn’t time to make a soup with corn, tomatoes, and peppers.

Tips for a Mediterranean Diet

Red Jen: The shorter the distance between the farm and the fork, the better the produce will taste. So, how do you plan the menus for the various restaurants, given that seasonality is defined by locality?

Chef Michael: The menus are currently congruent across all locations in Colorado, Arizona, and Southern California, but that will change as we move east; our next location to open is Dallas.

Red Jen: How often does the menu change?

Chef Michael: We change the menu each season. We just changed to our spring menu in the beginning of April and will transition to summer in late June.  As soon as we roll out the new menu, I start creating dishes for the next season. While we do have a handful of items that return to the menu each year, I like to innovate for the sake of innovation, given seasonal inspiration.

I come up with maybe 10-12 new seasonal dishes, and then get together with Andy [Weil] to try them out together. Once we agree on what we like, I make them for Sam [Fox, owner of Fox Restaurant Concepts, which owns and operates True Food Kitchen] who’s the reality check. For example, we just put a chia seed pudding on the menu and Sam said, “What’s a chia seed?”  We educate him on why we’re doing what we’re doing, and if he likes the taste, he gives the thumbs-up.  Sam represents the customer’s perspective, while Andy brings in the latest nutrition insights or ingredients.  Sam approves 75% of what I put in front of him.

Check out Chef Michael Stebner’s Quinoa Johnny Cakes recipe from True Food Kitchen for quinoa pancakes that showcase delicious blueberries, typically at their peak of season here in California in May and June. Photos and recipe courtesy of the cookbook, True Food: Seasonal, Sustainable, Simple, Pure (Little, Brown & Company, 2012) by Andrew Weil, MD, Sam Fox, and Chef Michael Stebner.

In California, True Food Kitchen has locations at Santa Monica Place in Santa Monica, Fashion Valley Mall in San Deigo, and Fashion Island in Newport Beach. For more information about True Food Kitchen, visit: truefoodkitchen.com

Red Jen Ford is a Certified Holistic Health Coach, yoga instructor and seasonal eating expert who teaches the benefits and simplicity of eating local, sustainably grown food. Enjoy her seasonal recipe booklets or work with her one-on-one: Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post The Benefits of the Mediterranean Diet appeared first on LA Yoga Magazine - Ayurveda & Health.

Support a spring cleanse with this pungent root

Radishes are not just for salads, platter garnishes, and party carvings (as used in the Mexican winter festival, Night of the Radishes).  In fact, whether raw, pickled, marinated, or juiced, radishes are a fantastic cleansing food, especially for the gallbladder.  Radishes contain a variety of sulfur-based chemicals that increase the flow of bile and help cleanse stones and bile built up in the gallbladder.  The gallbladder, in turn, helps support liver function, and a healthy liver purifies the blood, burns fat, and disposes of toxins from processed foods, medicines, alcoholic beverages, and environmental pollutants.

Historically, radishes have been used as a medicinal food for liver disorders and to prevent constipation.  Their ability to help digest fat may be the real reason behind the French paradox (radishes are eaten in France for breakfast, lunch, and dinner).  In fact, in the 18^th century, radishes were viewed as “great relievers of the common cold, powerful fortifiers of digestion, and useful in breaking down kidney stones,” as stated in William Woys Weaver’s book 100 Vegetables and Where They Came From.

Author Paul Pitchford in Healing With Whole Foods – Asian Traditions and Modern Nutrition, cites how the cooling yet pungent radish is viewed from the perspective of Eastern Medicine. Radishes are powerful detoxifiers that reduce inflammation, decrease mucus, and can help remove deposits and stones from the gallbladder.  In addition, their high potassium content supports cardiovascular health.

The Ayurvedic energetics of radishes, according to Ayurvedic Practitioner and Natural Epicurean Chef Instructor Charlotte Jernigan, supports cleansing—especially in the spring, since they reduce built-up toxins (ama) in the body, as well as excess of the heavy, earthy kapha dosha. Radishes are both pungent and heating and the lightness and dryness of this vegetable supports clearing out accumulations “such as winter doldrums, excess weight, congestion, or phlegm.” Jernigan points out that they are easy to grow, even in a small space, with full sun and cool temperatures and they are ready for harvest merely 30 days after planting.

Grown in Egypt since at least 2780 BC, radishes have been cultivated in many shapes and sizes.  While we tend to think of them as round red globes, they actually vary in color from white, red, pink, and even green – such as the watermelon radish (green on the outside and fuchsia on the inside). They may also be shaped similar to a carrot, which is true of the pink and white icicle radish, and in the case of the daikon, can grow up to 18 inches long. Long, black Spanish varieties can be challenging to find but have the strongest cleansing properties and so are worth seeking.

As a member of the mustard family, Brassicaceae, the peppery greens of the radish, can also be eaten.  After rinsing well, they are a peppery substitute or accompaniment for arugula; cooked quickly, they are a spicy leafy green which is a delicious alternative to spinach. Both the radish roots and greens are excellent sources of Vitamin C (with the leaves contain almost six times the Vitamin C content of the root).   As a cruciferous vegetable, radishes are cancer-fighting, anti-fungal, and antibacterial.

For variety, consider juicing them or crunching on a few between meals. To soften their pungent taste, radishes may be pickled in vinegar, marinated in lemon juice and olive oil, or grilled or roasted with olive oil, salt, pepper, and balsamic vinegar.

Try them in this salad with fat-flushing apple cider vinegar and inflammation-fighting flaxseed oil, balanced by the sweetness of oranges and fortified with easy digestibility of sprouts.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Revitalize with Radishes appeared first on LA Yoga Magazine - Ayurveda & Health.

Radish Salad with Oranges and Sprouts

Prep time: 10 minutes

Yields: 8 servings

Ingredients:

Dressing

2 oz organic apple cider vinegar

2 oz fresh squeezed orange juice

1 tsp raw honey or 6 drops of stevia extract

1/8  tsp fine sea salt

1/8  tsp freshly ground black pepper

2 oz flaxseed oil

Salad

1 cup sliced radishes

2 cups fresh orange segments

4 cups green leaf lettuce or spring salad greens, washed and spun dry

1 cup broccoli sprouts

1 cup alfalfa sprouts

Directions:

1. Whisk together all dressing ingredients except oil. Then, slowly whisk in the oil.

2. Combine salad ingredients except sprouts and toss with half of the dressing.

3. Sprinkle sprouts on top, then drizzle with a little more dressing.

Notes: Any leftover vinaigrette can be refrigerated in an airtight container away from light.

Re-shake before using.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor, and Seasonal Eating Expert.  Jen teaches the benefits and simplicity of eating local, sustainably-grown food.  Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Radish Salad with Oranges and Sprouts appeared first on LA Yoga Magazine - Ayurveda & Health.

While macadamia nut trees originated in Australia, they were transported to Hawaii in the 1890s. At one time, the Hawaiian Islands produced 90% of the world’s supply. However, Hawaiian macadamia nut dominance is currently being challenged; Australia is increasing production while new orchards are being established in North and Central America, Brazil, Kenya, Indonesia, Taiwan, and southern Africa according to… (McHargue).  While Hawaii and Central America produce the higher-fat Macadamia integrifolia cultivar, the Macadamia tetraphylla is better suited for growth in California.  It’s also better suited for our tastes as they have a higher sugar content – they taste great raw instead of roasted.

I recently met up with Jim Russell, macadamia nut farmer and owner of Russell Family Farms in Fallbrook, at the Santa Monica Farmers Market. You can find his macs in bits and pieces, halves, and whole nuts at the Santa Monica Farmers’ Market  during their peak season, October through March.

He explained that the macs, as he calls them, have an outer husk as well as a tough inner shell, making them hard to peel by hand. Because they taste good raw, much of his product is picked up wholesale by local raw food chefs and raw food companies and are hard to find at your regular super market. He explained that once the trees are established, their production peaks when the tree is 25 years old and continue for another 200 years or more.  Because they are fairly resistant to disease, Russell uses no pesticides, herbicides, or fertilizer, except for a little horse manure from a neighbor. But macs do require a lot of water as they typically grow in subtropical climates.  While irrigation costs may contribute to their higher cost versus other kind of tree nuts, it’s mostly a factor of current supply and demand that puts their price upwards of $9 per pound.

Creamy, sweet, and full of heart-healthy monounsaturated fats that help enhance good cholesterol (HDL), while helping to suppress bad cholesterol (LDL), macadamias are worth the extra cost. They also require some tender loving care; due to their high fat content, they should be stored in a cool dark place or refrigerated to extend shelf life.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert.  Jen teaches the benefits and simplicity of eating local, sustainably grown food.  Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Macadamia Nuts Aren’t Just from Hawaii appeared first on LA Yoga Magazine - Ayurveda & Health.

Yield: 8 servings, plus extra dressing

Ingredients:

“Caesar” Dressing 1 cup raw macadamia Nuts (halves or pieces are fine) – soaked and drained

5 Tbsp extra virgin olive oil

5 Tbsp filtered water

3 cloves garlic, peeled

3 Tbsp fresh lemon juice

1 tsp Dijon mustard

1 tsp Bragg’s Liquid Aminos or tamari

2 tsp organic apple cider vinegar

¼ tsp fresh cracked black pepper

Salad

3 organic hearts of romaine or 1 big head romaine lettuce

2 red and/or orange carrots

½ cup micro greens or chopped fresh parsley (optional)

4 whole raw macadamia nuts OR

2 Tbsp grated parmesan, optional

Garnish – Mac Nut ‘Croutons”

½ cup macadamia nut pieces (or halves crushed)

½ tsp olive or grapeseed oil

1 pinch sea salt

1 pinch garlic powder

Directions:

1. Soak the macadamia nuts in filtered water for 2 hours, then drain.

2. Add all dressing ingredients in the order listed to a Vitamix or other food processor. Blend until smooth. The dressing will thicken as it cools in the fridge; whisk in more water as needed until the desired thickness is reached.

3. Plate the leaves or the romaine hearts in a circle on a large platter like the petals of a flower. Or chop the head of romaine into bite-size pieces and place in a bowl.

4. Peel the carrots, discard peel, and continue working with the carrot peeler to create ribbons. Scatter ribbons among the romaine leaves – using red carrots will look like the traditional anchovies.

5. Scatter the micro-greens or fresh parsley over the salad. Then carefully grate the raw, whole macadamia nuts over the salad to serve as the parmesan or substitute parmesan instead. Drizzle with Caesar dressing.

6. To make the croutons, place the oil in a small skillet over medium heat, then toss in a good handful of macadamia nut pieces. Sprinkle with a touch of salt and toss well and frequently for a minute or two until they just begin to brown. Sprinkle in a little garlic powder, toss well, and toss another half minute or so until golden brown, being careful not to burn.

7. Toss the croutons onto the salad and serve with additional dressing on the side. Extra dressing can be stored in a sealed jar in the fridge for a week or more – note that the garlicky notes will mellow after a couple of days. Rich in monounsaturated fats and grown without pesticides, eating macadamia nuts is a great way to minimize toxins and maximize nutrition, beauty and flavor so we all look and feel our very best, both on and off the yoga mat.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or online course, Simply in Season – Fall Recipes to Celebrate Healthy, Easy Seasonal Food. Redjenford.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Mak Mock Caesar Salad appeared first on LA Yoga Magazine - Ayurveda & Health.

Get Big Bang for Your Bite!

We teach in yoga that every breath counts, so why not make every bite count?

Let’s consider a new approach to eating where we crowd out the bad with the good and learn to invest in and savor clean, beautiful, delicious and nutritious food – get a Big Bang for Your Bite!

Eat Nutritious

Balance your plate with whole and real food: fill half your plate with nutrient-dense produce and divide the other half into two parts: one for complex carbs like grains and potatoes, and the other for protein like beans, tofu, fish, eggs, poultry, or meat (if indulging).

When eating grains, choose whole and unrefined like brown rice, quinoa, spelt, and others to ensure adequate fiber and low glycemic impact. Look beyond the ‘nutrition facts’ and read the ingredient list to minimize white flour, refined sugar, corn syrup and HFCS (high fructose corn syrup), hidden sugars, and empty calories. Avoid processed and packaged foods which are not only devoid of nutrition but also typically high in chemicals like artificial flavors and preservatives, sodium, ‘bad’ fats, and GMOs.

A balanced plate goes beyond calories and fat grams to emphasize nutrient density – vitamins, minerals, phytonutrients, fiber, protein, carbs, and fat.

Eat Clean 

Focus on eating clean food that is free from toxins that may burden your liver, endocrine system, and negatively impact gut health.

According to the Environmental Working Group, if we invest in clean versions of the Dirty Dozen, which are produce items with the highest level of chemical residues, we can decrease our toxin load by nearly 90%. Aim for organic or local sustainably-grown versions of the Dirty Dozen: apples, bell peppers, berries, celery, cucumbers, grapes, lettuce, nectarines/peaches, potatoes, green beans, spinach/kale, and other leafy greens.

When eating out and on the run, aim for the Clean 15 produce items with the lowest levels of chemical residue. These are: asparagus, avocado, cabbage, melons, sweet corn (watch out for corn, though, as they are one of the commonly genetically modified crops), eggplant, grapefruit, kiwi, mangoes, mushrooms, onions, pineapples, sweet peas, and sweet potatoes.

(Check out the EWG guide or download the app here)

Over 80% of our soybean crops are genetically-engineered (or GMO), so seek organic or GMO-free versions of these to avoid their side effects and potential pesticide residues.

If you choose to consume animal products, buy organic to avoid GMO

Eat Beautiful

We eat with our eyes first, so indulge in gorgeous colors from the whole rainbow. Each naturally-occurring color correlates to specific age- and disease-fighting antioxidants and phytonutrients. Studies suggest certain plant chemicals or phytonutrients maintain health by boosting the immune system, reducing inflammation and allergies, detoxifying contaminants and pollutants, and/or activating enzymes that block unbridled cell division. Source

Aim to eat a variety of colors each meal or each day – green, yellow, orange, red, blue and purple.

• Green
Support your liver by eating dark leafy greens to help detox your body. Protect your eyes with lutein, which can be found in green vegetables like broccoli, spinach, kale, green peas, and turnip greens.

• Orange and Yellow
Orange and yellow foods contain carotenoids which may reduce the risk of cancer. Examples are pumpkin, mango, corn, sweet potato, carrots, cantaloupe, papaya, yellow peppers, and yellow beans.

• Red
Add red and you’ll be eating lycopene which may protect the heart and prevent cancer; consider tomatoes, guava, watermelon, papaya, and pink grapefruit.

• Blue and purple
These foods contain anthocyanins which suppress tumor formation and growth. Eggplant, blackberries, blueberries, cherries, red grapes, pomegranates, plums, and red onions are great choices.

• White
Cauliflower is a super cancer-fighter while white potatoes are rich in Vitamin C. Garlic and onions are super immune boosters linked to a lower risk of some cancers.

Shop local farmers’ markets and farm stands to get the most beautiful (and best-tasting) in season fruits and vegetables.

Eat Delicious

Ensure that what you eat is delicious and full of flavor by using fresh herbs, spices, good-quality oils, and even fun condiments like hot sauces and vinegars, instead of sugar, salt, and artificial sweeteners (which can increase your cravings and lead to other nasty side effects).

Try anti-inflammatory turmeric, digestion-boosting ginger, blood-sugar regulating cinnamon, immune-boosting oregano, and metabolism-increasing cayenne pepper.

Include healthy oils like olive, sesame, pumpkinseed, and grapeseed (especially great for high-heat cooking).

Add pizzazz with raw or toasted nuts, vinegars, salsas, mustards, tapenades, hot sauces, and other condiments plus natural sweeteners like stevia, honey or maple syrup (in moderation). Watch for sugar and HFCS which are the top ingredients in ketchup and BBQ sauces.

Count chemicals instead of calories.

Minimize toxins and maximize nutrition, beauty, and flavor so we all look and feel our very best, both on and off the yoga mat.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post A New Year and New Approach to Eating appeared first on LA Yoga Magazine - Ayurveda & Health.

When we eat packaged and processed foods, most of the time they come with a “cide” of something we did not order, such as pesticides, herbicides and insecticides.  In addition to these ‘cides, we now have an increasing number of genetically modified organisms, or GMOs, in the food supply. In fact, according to NonGMOProject.org, Dr. Oz and others, as much as 80 percent of conventional, non-organic packaged, and processed foods sold in the United States today contain GMOs, foods that have been engineered with foreign DNA from other organisms.

One of the reasons that a plant may be genetically modified is to generate its own insecticide or to tolerate the heavy spraying of herbicides like the weed killer, Roundup, as is the case with so-called “Roundup Ready” crops.  Use of these chemicals allows farmers to save on labor costs and is supposed to increase crop yields; however, the Union of Concerned Scientists (UCS) reported in an April 2009 press release that “genetic engineering has failed to significantly boost U.S. crop yields despite biotech industry claims.”

In a 2004 interview with Sierra Magazine, Michael Pollan, food journalist and author of The Botany of Desire, The Omnivore’s Dilemma, and In Defense of Food: An Eater’s Manifesto stated, “GMOs have mainly been a way to sell more Roundup herbicide.”  In a 2009 interview at the Long Now Foundation, Pollan stated further that genetic engineering is increasing the problem of monocultures and their related use of pesticides to defend them.  The largest of these monoculture crops are corn, soy, cotton, and canola; coincidentally, all of which are grown with greater than 85 percent genetically engineered organisms and are specifically designed to produce or withstand the heavy use of ‘cides.

Given the prevalence of GMOs in our food system and their inherent use of ‘cides, shouldn’t we wonder what the health and environmental impacts of this grand science experiment are?  The biggest problem in answering this question is that biotech companies like Monsanto own the intellectual property rights to the GMOs, and so in order to study them, independent scientists are required to obtain written permission from Monsanto to perform the studies and get their prior approval before publishing them (Pollan 2009). Further, since the USDA considers GMOs “substantially equivalent” to conventionally-grown crops, the USDA does not require safety studies of GMOs.

Opponents of genetic engineering like the American Academy of Environmental Medicine (AAEM) suggest on their website and in the position paper at aaemonline.org/gmopost.html that the specific health risks of GMOs include endocrine disruption, organ damage, decreased fertility and reproductive disorders, immunosuppression, increased allergies, inflammation and even accelerated aging.  Additionally, in his book, Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods, Jeffrey M. Smith, director of the Institute for Responsible Technology, documents at least 65 serious health risks from GM food products, including toxic and allergic reactions in humans and sick and sterile livestock. The World Health Organization reports in “20 Questions on Genetically Modified Foods” that the three main issues with GMOs are tendencies to provoke allergic reaction (allergenicity), gene transfer to cells of the body or to bacteria in the gastrointestinal tract, and outcrossing – the “movement of genes from GM plants into conventional crops or related species in the wild.” While studies conducted specifically on GMOs in the United States are few, a European analysis of nineteen studies conducted on mammals fed commercialized genetically modified soybean and corn over the course of ninety days showed significant dysfunction in the liver and kidneys and raised the question of how the impact could worsen over longer-term consumption.

Other studies have indicated that GMO crops grown in fields treated with Roundup leave behind residue of Roundup’s active ingredient, glyphosate, which has been recently linked to decreasing good bacteria in the gut and, in rats, lowering testosterone levels and causing infertility and birth defects.  In addition, Mother Earth News reported in 2005 that “scientific studies link Roundup (glyphosate), the most widely used herbicide in the world, to a host of health risks, such as cancer, miscarriages and disruption of human sex hormones.”  Sadly, glyphosate is so prevalent that in 2011, the U.S. Geological Survey documented it not only in rain and the Mississippi River watershed, but also in the air and streams, indicating “transport from its point of use into the broader environment.” Further, increasing the use of GMO crops has increased the use of weed-killing chemicals by hundreds of millions of pounds since their introduction. According to Organic Center chief scientist Dr. Charles Benbrook at UCS, “383 million additional pounds of herbicides have been used on Genetically Engineered (GE) crops since 1996, compared to what likely would have been used if GE crops had been replaced by conventional, non-GE varieties. Forty-six percent of the total increase occurred in the last two years studied (2007 and 2008).”  Yet, the USDA has been essentially silent on the impacts of GE crops on pesticide use.  And now, “super weeds” have flourished which are becoming resistant to the chemicals, and in turn, have sparked the need for harsher herbicides and therefore greater risks to farm workers, consumers and the environment.

The four most common crops grown in the United States today are common GMOs: corn, soybeans, canola, and cotton.  According to the Center for Food Safety, up to 85 percent of all corn and 91 percent of all soy grown in the United States is genetically engineered.  These commodity crops are used as the primary feed for conventional livestock and are found in processed foods such as cereals, baby foods, breads, chips, sodas, vegetarian meat substitutes,  and a long list of other products not labeled organic.

With the increase of GMO crops, one of the pressing issues is the lack of labeling. Whether we agree with the health and environmental risks of GMOs, shouldn’t we at least have the option to make a choice?  Unfortunately, neither the FDA nor USDA requires labeling even though many surveys and polls have shown that most Americans indicate they want to know if they are eating GMOs. (In an October 2010 study conducted by Thomson Reuters, “National Survey of Healthcare Consumers: Genetically Engineered Food,” 93% of respondents said genetically engineered foods should be labeled.) Therefore, the onus is on the consumer to do the research.  Until GMOs are clearly labeled, here at least are some guidelines to help you avoid GMOs and their ‘cides.

1. Avoid Packaged/Processed Foods or Opt for Organic or Non-GMO Varieties.
1. The most certain way to avoid GMOs in all foods and especially in prepared or packaged foods is to look for certified organic labeling.  The USDA requires that certified organic products are not allowed to contain any GMOs. Purchase products labeled “100% organic,” “organic,” or “made with organic ingredients;” all ingredients in these products are not allowed to be produced from GMOs.
2. Look for “non-GMO” labeling (a newer option).  Many companies are voluntarily labeling products non-GMO or “made without genetically modified ingredients.”  Products labeled with the “Non-GMO Project Seal” have been subject to third-party verification for compliance with Non-GMO Project standards for GMO avoidance.
3. Avoid the Riskiest Ingredients.   If organic or non-GMO options are not available,  scrutinize ingredient labels to avoid these foods that are likely GMOs:

i.     Corn: corn flour, meal, oil, starch, gluten, and syrup;  sweeteners such as fructose, dextrose, and glucose.

ii.     Soy:  tofu, edamame, soy flour, lecithin, protein, isolate, and isoflavone; soybean oil and vegetable protein.

iii.     Papaya from Hawaii, yellow squash, zucchini, and beet sugar.

iv.     Oils: canola (sometimes labeled rapeseed), vegetable and cottonseed oils

2. Pick your PLUs for produce.  While most of our produce is free from genetic engineering, some varieties of zucchini and crookneck squash are genetically modified, as well as some tomatoes and 50 percent of the papaya from Hawaii.  When shopping for grocery store produce, read the PLU code on the attached sticker; a five-digit number starting with an 8 means that item was genetically engineered.  For example, a GM vine ripe tomato would be labeled 84805.
3. Mind your Animal Products. When shopping for fish, choose wild varieties instead of farmed to avoid GMO feed. Be aware that because so-called “Frankenfish,” or salmon engineered to grow more quickly, may be approved soon.  If you eat meat, look for 100 percent grass-fed animals to avoid GM feed.  Many conventionally raised dairy cows are fed with GM grains and are treated with the genetically engineered hormone rBGH, (also called rBST) to boost milk production. While rBGH-free labeling ensures growth hormones were not used, organic dairy products go one step further and ensure GM grains were not used as feed.  Dairy products from pastured animals like sheep and goats are predominantly grass-fed, as well as being free from hormones, GM feed and antibiotics.
4. Aim for Cane (sugar that is).  Much of our refined sugar now comes from GM beets (according to the Center for Food Safety, 95 percent of all sugar beets grown in the US are now genetically engineered).  When eating sweets, chocolate, and candy, read ingredient lists and look for cane sugar, organic sugar, or evaporated cane juice.
5. Consult the NonGMO Shopping Guide for a list of products that are specifically non-genetically modified.  NonGMOshoppingGuide.com.
6. Download the iphone app: ShopNonGmo

Are you feeling overwhelmed and wishing you had the right to know?  Many countries already require such labeling or ban the use of GMO ingredients outright.  In Use your vote and your voice to protect the environment and your own health.  Demand labeling of GMOs:

• Vote YES on Proposition 37 on the November ballot in California.
• Get educated and/or involved in California at www.carighttoknow.org/
• Not a resident of California, but still want to use your voice?  Tell the FDA to label GMOs – go to www.Justlabelit.org  to sign an online petition and make your voice heard.

Every bite we take is an opportunity to vote via our forks for a fairer food system.  If you don’t order or buy genetically modified products, producers will stop producing them and restaurants will stop buying them. Having the freedom to decide what we put in our bodies begins by being informed through responsible labeling.

What to do when you’re eating out?

According to Jeffrey Smith, follow these recommendations to go GMO-free when visiting a restaurant:

• Choose establishments that cook from scratch, rather than those serving a lot of fast or processed foods. Processed foods contain GM ingredients in almost every item.
• Consult the list of at-risk ingredients on the Non-GMO shopping guide an avoid them. These include: derivatives of soy, corn, cottonseed oil, canola oil, sugar beets, zucchini, yellow squash.
• Many at-risk ingredients are obvious, such as: corn, zucchini, yellow squash, tofu, sugar, and aspartame.
• Choose pure cane sugar over other varieties of packaged or processed sugar.
• Hidden ingredients or those less visible include cooking oils (cottonseed, corn, and canola oils are frequently GM).
• Ask what kind of oil the kitchen uses. If they say they cook with olive oil, make sure it is a pure oil, and not a blend with canola oil (a common practice).
• Ask if your dish can be made with olive oil or other alternative oil, or even without any oil at all. Often restaurants are accommodating and will even prepare a higher quality meal with a greater level of attention.
• Buy copies of the pocket shopping guide in bulk, and leave one at the restaurant.

Learn More in Person!

At the Conscious Life Expo from October 7-8, there will be a number of events related to the GMO issue including film screenings, panel discussions, and sessions geared toward healthcare professionals. Visit: consciouslifeexpo.com; jeffreysmith.com; responsibletechnology.org

The Green Lifestyle Film Festival is hosting and EcoSalon Wellness Open House Thursday, October 11 with Master of Ceremonies Tamara Henry. Speakers, food tastings, wellness practitioners, a screening of Jeffrey Smith’s film Genetic Roulette: The Gamble of Our Lives and a keynote by attorney and Alliance for Bio-Integrity founder Steve Drucker. $10 donation. 11 October, 6:00 – 10:00 pm, MOA Wellness Center, 4533 S Centinela Avenue, Los Angeles, CA 90066. 310-574-9900. Greenlifestyles.org.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert.  Jen teaches the benefits and simplicity of eating local, sustainably grown food. Redjenford.com

Mural by WERC, VYAL, & Voice of Art
Photo by David-Young Wolff

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post GMOs: Serving up Toxins–Do you want a ‘cide’ with that? appeared first on LA Yoga Magazine - Ayurveda & Health.

Photo by David Young-Wolff (www.davidyoung-wolff.com)

A Bowl of Summer’s Bounty

With so many delicious fruits and vegetables ripening in the summer, it’s an ideal time to mix up a tasty salad. This versatile, portable coleslaw is perfect for summer parties and barbecues. The base mixture of cancer-fighting cabbage becomes more tender with time; it also makes great leftovers since the greens don’t wilt as easily as lettuce. I’ve served this raw, vegan, gluten-free, gorgeous slaw to hundreds of clients and guests at cooking classes and workshops, so it’s been tasted and tested to serve well. Vary the toppers based on your preference and what’s peaking at your local farmers’ market. Try: red, yellow, and/or orange sweet cherry tomato halves; grated green zucchini or yellow summer squash; white, yellow or “Indian Red” corn kernels cut fresh from the cob; verdant herbs such as chopped cilantro and purple “Opal,” lemon, or Italian basil; or thinly sliced cooling cucumbers. In addition to celebrating summer’s bounty, this slaw demonstrates what I call Big Bang for your Bite! This is vibrantly colored food made from quality ingredients full of nutrition that tastes amazing without impacting the waistline. With so many colorful options, choose what tastes best to you and make this salad your very own rainbow of nutritious deliciousness!

Asian Summer Slaw

Prep Time: 20 minutes, plus resting time

Yields: 8 servings

Ingredients:

Base: 1 head cabbage (any color)

3 large, organic/sustainable carrots (if conventionally grown, peel before using)

1 large red onion

1 large red or yellow bell pepper

Dressing: ¼ c rice wine vinegar (natural or unseasoned)

1 tsp sea salt

½ tsp cracked black pepper

1 tsp sriracha or other hot sauce (optional and to taste)

6 drops stevia or 1 Tbsp honey/agave nectar

4 tbsp olive oil

Toppers: Choose any or all of the following: 1-2 pints sweet, cherry tomatoes, halved 2 cobs fresh, raw sweet corn kernels 2 zucchini or summer squash, grated 2 Persian or European cucumbers, thinly sliced 1 bunch basil leaves, chopped fine 1 bunch cilantro, leaves roughly chopped

Directions:

1. Quarter, then core cabbage and chop into strips. Grate carrots. Half, then peel and slice the onion into thin half moons. Seed and chop bell pepper into thin strips.
2. Combine the cabbage, carrot, onion, and pepper in large mixing bowl.
3. In a small bowl, whisk together the vinegar, hot sauce, seasoning and sweetener. Then, whisk in olive oil. Taste for seasoning using a strip of cabbage and adjust as needed.
4. Toss cabbage mixture well with dressing and set aside to marinate at least 20 minutes or overnight.
5. Meanwhile, prepare summer toppers and toss with cabbage mixture just before serving.
6. Store in the fridge and enjoy leftovers for up to a week.

David Young-Wolff loves to tell a story in a single frame. Never satisfied with the ordinary, he strives to create exciting images with a unique twist. davidyoung-wolff.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Savory Asian Slaw appeared first on LA Yoga Magazine - Ayurveda & Health.

Savory Chia Wrap

* Dehydrator required

Ingredients

¼ cup chia seeds

3 tomatoes

1 avocado

1 Tbsp oregano or 2 sprigs fresh oregano

1 Tbsp olive oil

dash of sea salt

dash of pepper

Directions

Put all ingredients in the food processor with the chop tool and purée until smooth.

Place a teflex sheet on the dehydrator tray. Pour contents unto tray and smooth into a thin layer. Dehydrate for 10-12 hours at 105°F.

Flip sides, remove teflex sheet, and dehydrate for 7 -10 hours on the other side.

This will create a wonderful wrap that you can fill with anything from sliced avocado and turkey, to sprouts and bell peppers.

For a video demonstration on how to make wraps and breads in the dehydrator, or to learn more about dehydrators, go to blytheraw.com

Side note on dehydrators–dehydrators use very little energy. I’ve noticed no difference in my electricity bill after incorporating dehydrating into my weekly routine. I also make several things at once in the dehydrator, cutting down energy use.

For a source of pink grapefruit essential oil, visit:BlytheRAW.com

~Blythe Metz is an accomplished actress, writer and producer with a passion for helping people and earth. Her new show about Live Foods, Natural Beauty, Environmental Consciousness and Eco Fashion airs live weekly, Fridays at noon (PST) Ustream.TV/BlytheRAW

B. RAW Body, Blythe’s line of Organic and Wild Crafted essential oils and body butters are available on BlytheRAW.com.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Savory Chia Wrap appeared first on LA Yoga Magazine - Ayurveda & Health.

By Red Jen Ford

Before managing a farmer’s market, I was a member of a CSA – Community Supported Agriculture. At the time, the only CSAs available were of the traditional model: pay a flat fee directly to the farmer or coalition of farmers at the start of each season and reap (or suffer) the harvest.  When on vacation, I either had to find someone to pick up my box for me or opt to forfeit my bounty. Now, many CSAs offer a more flexible approach that allows members to pay as they go, place vacation holds, and even choose to avoid the produce items they despise (yes, some folks still hate kale!). One useful tool for getting to know these new ingredients along with finding ways to prepare and enjoy them is the Food Lover’s Companion – Comprehensive Definitions of 6000 Food, Drink, and Culinary Terms. Of course, you can also just search online for new ingredients like kohlrabi and Romanesco, consult the harvest note sometimes included inside the box, or scan the CSA’s facebook page for recipes and ideas.

As a CSA member, not only do you reap the benefit of enjoying sustainably-grown and often certified-organic produce, but you also enjoy the added benefit of receiving what’s in season. Eating seasonally means eating regionally, and when you align your food choices with the bounty of nature in your local area, you maximize your energy levels and immune function – at least that’s what Ayurveda teaches us.

Although you can eat seasonally by shopping at your local farmers’ market, joining a CSA provides additional convenience and an added connection to your community. Many CSAs, like Tanaka Farms in Irvine, for example, offer opportunities to visit the farm and help with the harvest; pick strawberries in spring, watermelons in summer, and pumpkins in the fall.

Above all, joining a CSA may be the easiest and most valuable way to enjoy seasonal and sustainably-grown produce.  For a flat fee that typically costs less than what you’d pay for the individual items at the grocery store or farmer’s market, you’ll enjoy a pre-selected box of produce picked at its peak of ripeness to ensure the best flavor and nutrition.  And, this short distance from farm to box means that your veggies and especially your leafy greens will have a much longer shelf life.

To locate a CSA near you, visit www.localharvest.org/csa/. Enter your zip code, review the list of options to find a convenient pick-up site, and subscribe through the farm’s website or contact phone number.   In most cases, you can choose a large or small box with weekly or bi-weekly delivery depending on your needs.  Support your community and immunity with convenient seasonal produce – consider joining a CSA today.

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Manager of CorePower Yoga in Huntington Beach.  Jen teaches the benefits and simplicity of eating local, sustainably grown food. redjenford.com

CSA Spotlight

If you’re looking for a convenient CSA with delivery service? Look no further than Farm Fresh to You.

Farm Fresh to You was founded by Kathy Barsotti and Martin Barnes in 1976. Their farm, Capay Organic, is located in the Capay Valley in Northern California. They send regular deliveries of organic produce to homes or offices starting at $25 per delivery with the option to customize (go online to chose from seasonal fruits, vegetables, and flowers) and/or cancel the shipment at any time. Farm Fresh to You also organizes farm tours so you can scope out the soil yourself: farmfreshtoyou.com

Willing to coordinate a pick-up site? Try Tanaka Farms

Tanaka Farms in Irvine, California, has pick up sites available throughout Orange and Los Angeles counties: at your local Whole Foods stores, at various elementary schools where a portion of proceeds are donated to the school,  and even at your local yoga studio. Through teaching Ayurveda and seasonal eating as part of our lifestyle programs at CorePower Yoga, we’ve worked with Tanaka  Farms to set up our studio as a pick-up site.  If interested, you, too, can have your own site with a minimum of 10 members.  No need to choose between your yoga practice and local produce, you can have both: tanakafarms.com

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Farmers’ Corner: Community Supported Agriculture appeared first on LA Yoga Magazine - Ayurveda & Health.

What are these six tastes?

1. Sweet – Sweet tastes are found in naturally occurring sugars like fruits and honey, but also in whole grains, long-storing vegetables (like beets, winter squash, potatoes, and other tubers), unfermented dairy products (from humanely and healthfully raised animals), and oils from nuts and seeds. Sweet tastes promote a sense of calm, contentment, and love, so it’s no wonder we indulge in the cold winter months. In excess, overindulging in the sweet taste can contribute to weight gain and stagnation like the couch-craving coma we often experience after traditional holiday meals. When craving sweets, opt for whole-foods and whole grain-based sweet tastes since our American diet is overly abundant in refined, processed and artificially sweet foods.

2. Salty – Most notably found in table salt and many processed foods as a natural preservative and flavor enhancer, the salty taste is associated with the elements water and fire, and thus tends to increase digestive fire and appetite. Since salt in the form of sodium can increase water retention, consider salty tastes as a condiment and opt for sea salt and sea vegetables to broaden your balance of minerals such as potassium and magnesium.

3. Sour – Predominant in fruits like lemon, lime, and tomatoes, sour tastes are also found in fermented foods like vinegar, cheese, wine, beer, and yogurt. Sour foods consist of fire and earth elements and thus can help stimulate digestion and even calm the windy and active vata mind. However, in excess they can increase fermentation or yeast overgrowth, so include sour foods in moderation (something as simple as lemon squeezed in our water) to balance your holiday diet.

4. Pungent – Pungent tastes are associated with spicy and hot, fiery foods like cayenne and black pepper, ginger, radishes, garlic, and onions. Comprised of the elements air and fire, pungent foods are typically warming and stimulate metabolism, circulation, and digestive fire (agni), but can also irritate the nervous system and inspire irritability and anger. Use pungent tastes like fresh ginger to balance the grounding nature of sweet potatoes and roasted squash and to stimulate digestion of a heavy holiday meal.

5. Bitter – Bitter tastes are associated with leafy greens like kale, dandelion, and some fresh herbs like cilantro, but also in some fruits like grapefruit, and in beverages such as coffee and some forms of tea. These foods tend to cool and cleanse the body and detoxify and tone the organs. Comprised of the dominate elements air and water, bitter tastes are considered detoxifying, antibiotic, anti-parasitic, and antiseptic. Even though cooling in nature, bitter foods should be included in moderation to balance winter holiday indulgences and associated weight gain and water retention.

6. Astringent – Perhaps the least common and most challenging taste to comprehend, astringent tastes are dry and cooling. Astringency is classified by its effect on the tongue more than its actual taste. Like when you apply a toner to your face, it immediately tightens your pores; think how an astringent food might create a feeling of tightening in your tongue. When you eat a raw walnut, for example, you are sure to experience its astringent, drying effect on your mouth. Astringent foods include raw nuts, legumes, pomegranate seeds, persimmons and raw cranberries, cruciferous vegetables like broccoli, cauliflower and artichoke, as well as grapes and dry wed wine.

Let’s embrace this celebratory time of year with friends, family, and good cheer, and the abundance of nature’s bounty. Be sure to include some aspects of all the six tastes (not just holiday sweets!) to optimize your palate, round out your plate, find more balance in your life, and look and feel your sexy best through the New Year!

Are you looking for a seasonal dish to include at your holiday meals that incorporates all six tastes? Try the recipe below for sweet and smoky Brussels sprouts with quinoa. Wintery Brussels sprouts peak September through February and are high in vitamins A and C and phytonutrients that help fight cancer. These cruciferous gems provide the bitter base of this dish balanced by sweet raisins and quinoa, while sea salt and broth provide saltiness. Smoked paprika, black pepper, and shallots add pungency, and a splash of sherry vinegar provides the balance of sour. Top with raw walnuts for crunchy notes of astringency.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post ‘Tis the Season for Indulgence – Time to Indulge All Six Tastes to Maintain Balance appeared first on LA Yoga Magazine - Ayurveda & Health.

Cucumber Supports Seasonal Fare

Find your food rhythm by eating what the season provides–such as cucumbers in the summer. “The rhythm of life is when you experience your own body, mind and soul.” At least that’s the instruction from my Yogi tea bag said this morning. Yoga teaches us to find our rhythm by connecting breath to movement to bridge the gap between mind and body. And when we eat seasonally, as Ayurveda teaches, we connect to the rhythm of nature to balance our mental and physical energy.  When we do both, we improve our health and brighten our spirits, and truly harmonize our lives.

Cooling Cucumbers are a Mineral-Rich Vegetable

Nature’s bounty provides the ideal foods right we need them.  A perfect example is found in the abundance of cool and hydrating cucumbers that ripen in the Summer months. While we can find them all year long, cucumbers peak in July right when we need to cool our summer heat.

Their flesh is full of water and high in vitamins B1 and C. And the skin contains hydrating minerals like potassium, magnesium, and silica, which are essential components of healthy tissue. It’s no wonder we put sliced cucumbers on our eyes to reduce puffiness or drink their juice to reduce water retention.  Cucumbers also contain a secret enzyme called erepsin that helps digest protein, so they’re ideal for serving alongside high protein dishes that may be found at your Summer barbecues.

Cucumber Varieties

Favor long, thin varieties with edible skin; these include “burpless” Japanese, Persian, or European cucumbers. The fatter ones we are used to seeing in salad bars are called “marketers” and typically have plump seeds and thick skins that may cause trouble for digestion if they not peeled.  All ripe cucumbers should be bright in color, not shriveled, puffy or yellowing, which indicates they are overripe.

Be sure to buy unwaxed cucumbers so that you can eat their healthy skin.  You can easily find these at your local farmers market and while perusing the stands, you may be fortunate enough to discover the lemon cucumber, a variety which is yellowish green in color and no surprise – it is just about the size  and shape of a lemon.

Cucumber Pasta Salad

Enjoy your cucumbers in this vegan, gluten-free pasta salad, a favorite with my clients because it’s so quick, easy, tasty, and portable.  It’s perfect for enjoying at your favorite Summer concert, outdoor music fest, picnic, or barbecue.  I use brown rice pasta to make it gluten-free, but you can choose for your favorite flavor.  To make this dish a full meal, add to it as desired, choices include barbecued tofu, blackened tempeh, a cup full of edamame, or even a good handful of finely chopped bok choy.

Stay cool as a cucumber this Summer at all your outdoor events.

Cooling Cucumber Salad Recipe

Prep time:    5 minutes
Cook time:    8-10 minutes, once water is boiling
Yields:        4 servings

Ingredients

8 ounces organic brown rice penne pasta
½ cup seasoned rice wine vinegar
½ tsp sea salt (plus additional for pasta water)
½ tsp cracked black pepper
2 Tbsp sesame oil
6 small or 4 large Japanese, Persian or European cucumbers, sliced on the diagonal into ¼-inch thickness
1 large organic carrot grated; or peeled into ribbons and roughly chopped
½ red onion, peeled and sliced into half-moons (optional)

Directions

1.    Bring a big pot of water to boil, season with salt, and then cook pasta according to package directions until al dente.
2.    Meanwhile, in a large bowl, whisk together vinegar, salt and pepper, then whisk in the oil.
3.    Toss the veggies into the bowl with the dressing.
4.    Drain the pasta and add to the bowl with veggies and dressing.
5.    Toss well and adjust seasoning as needed.

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Cool as a Cucumber appeared first on LA Yoga Magazine - Ayurveda & Health.

  Beyond Organic, Think Sustainable.

The definition of sustainable agriculture is the ability for a farm to produce food indefinitely, without causing severe or irreversible damage to ecosystem health.

Did you know that the modern conventional agricultural system uses nearly 20% of the U.S.’s total energy supply? In addition to the fossil fuels burned in mechanized agriculture, most pesticides, fertilizers, and herbicides are petroleum-based.

When you buy organically-produced food you support sustainability, reduce petroleum use and its effects on climate change, and minimize the downstream impact of chemicals used in conventional farming on soil, streams, and watersheds. On a personal level, you’ll save your liver from the need to process residues of these chemicals in the produce you eat.

While locally grown, certified organic items are ideal, some small-scale farmers are actually using sustainable methods, but don’t have the resources to go through the process to obtain organic certification. Talk to your local farmers to learn more about their practices. To inform your choices when buying food, check out the Environmental Working Group’s list of the dirtiest and the cleanest produce items at foodnews.org.

Shop Locally.

The average conventional food product travels 1,500 miles to reach you, representing a tremendous amount of fuel burned in transportation and refrigeration.

Buying locally not only shortens the distance between farm and fork, it also helps us to eat what’s in season and picked at the peak of ripeness with better taste and nutrition.

Ayurveda teaches us that when we adapt our lifestyle to nature’s seasons, we cultivate greater balance with our surroundings and therefore ourselves.

Find local farmers’ markets, farm stands, or Community Supported Agriculture organizations in your area at localharvest.org

Think about collecting and reusing (even returning them to your farmer) plastic berry containers, fresh-cut flower sleeves, rubber bands, twist ties, and other packaging materials instead of dumping them into the landfill.

Slow Down, Sit Down And Eat.

Avoid eating on the run and especially stopping at drive-thru restaurants. You’ll digest your food better when you actually stop to enjoy it. Slowing down helps break the stress response in your body so you’re better able to absorb the nutrients you’re consuming.

Plus, visitors to drive-thru restaurants burn fuel while idling and these establishments are notorious for over-packaging. So take the time to eat mindfully – to see, smell, touch and taste your food without the distraction of driving – and actually enjoy your meal.

Decrease or Eliminate Consumption of Meat And Dairy.

Conventional beef and dairy products contribute about 50% of a household’s carbon footprint. By minimizing your consumption of these foods, you’ll decrease your intake of saturated fats which have been linked to cardiovascular disease, weight gain, and diabetes.

When you do eat meat and dairy products, opt for organic products from farm animals which are fed pesticide-free food not grown with petroleum-based fertilizers and free from artificial hormones (rBGH or rBST) and antibiotics.

Choose Sustainable, Wild Seafood.

If you choose to eat fish, make sure it’s as local as possible, wild caught and frozen at sea (not farmed). Approximately 80% of the seafood consumed in the U.S. is imported, and nearly all of it takes to the skies, bringing a long contrail of aircraft exhaust to the table. For added health benefit, opt for smaller fish which are lower on the food chain, are more sustainable, and contain fewer contaminants such as PCBs and mercury.

Eat Soy? Choose Organic.

Soy is one of the most frequently gen-etically modified crops grown in the country: Estimates suggest that over two-thirds of the US soybean crop is genetically modified. Genetically modified foods or organisms (or “GM” or “GMO” foods for short) are designed to withstand large sprayings of chemical herbicides, thereby enabling farmers to kill weeds without damaging their crops. Biotech companies state that these herbicide-resistant crops require less chemical usage than conventional varieties. However, research suggests that farmers are actually spraying these crops with more herbicides.

For more information about finding GMO-free foods, nongmoproject.org.

BYOB (Bring Your Own Water Bottle).

Disposable plastic water bottles create 1.5 million tons of plastic waste a year in the U.S. alone, not to mention the amount of petroleum used to manufacture and ship the bottle.

Instead of bottled water, drink purified water from your tap using a filtration system or pitcher. When out, bring your own water with you in a reusable container, or try a reusable water bottle that comes with its own filtration unit.

Filtering helps remove chlorine and parti-culates to improve taste and minimize the impact of free radicals.

Just as every breath we take has the power to bring presence and change, every bite we take has the power to impact our own health and that of our future environment. We can vote with our forks for a food system that will sustain or endanger our planet. What will you choose to eat? How will you vote? Incorporate a yogic approach to your eating!

Choose to make conscious food choices for a greener plate today and healthier planet (and life!) tomorrow.

RED JEN FORD is a certified holistic health coach, Yoga instructor and manager of the Westwood Farmers’ Market, located in the Vets’ Garden Thursdays from Noon to 5:00 P.M.

Jen teaches her customers and busy clients the simplicity of eating local, sustainably grown food. Contact her on (917) 971 – 1941 or at: www.redjenford.com

By Red Jen Ford

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

The post Seven Ways to Green Your Dinner Plate appeared first on LA Yoga Magazine - Ayurveda & Health.