Brussels Sprouts - Simply Delicious!

Good quality Brussels sprouts are firm, compact, and vivid green. They should be free of yellowed or wilted leaves and should not be puffy or soft in texture. Avoid those that have perforations in their leaves as this may indicate that they have aphids residing within. If Brussels sprouts are sold individually, choose those of equal size to ensure that they will cook evenly.

It is very important not to overcook Brussels sprouts. Not only do they lose their nutritional value and taste but they will begin to emit the unpleasant sulfur smell associated with overcooked cruciferous vegetables. To help Brussels sprouts cook more quickly and evenly, cut each sprout into quarters. If you like your Brussels sprouts “tight”, let them sit for at least 5 minutes to bring out the health-promoting qualities. If you prefer them more open, allow them to sit in a bowl of water for 1-2 hours, which will open up the tightly-held leaves.

Simple Baked Sprouts:

Ingredients:

1 lb. Brussels sprouts

1 Tbs. Earth Balance

2 Tbs. Balsamic vinegar
1 bunch purple grapes (optional)

3 Tbs. chopped walnuts (optional)

Directions:

Lightly dress a baking sheet with Earth Balance.

Add cut Brussels sprouts to pan, and gently mix to coat.
Add grapes and walnuts if so desired.

Bake at 425F for 15 minutes.

Remove, turn and drizzle Balsamic vinegar over Brussels sprouts.

Return to the oven for 5-10 more minutes.

Mediterranean Steamed Sprouts:

Ingredients:
1 lb. Brussels sprouts

3 Tbs. Earth Balance, melted

2 tsp. lemon juice

2 medium garlic cloves, chopped or pressed

1 Tbs. Dijon mustard

1 Tbs. minced garlic

Sea salt and black pepper to taste
Directions:

Fill the bottom of the steamer with 2 inches of water.

While steam is building up in steamer, cut Brussels sprouts into quarters and let sit for at least 5 minutes to bring out their hidden health benefits.

Chop or press garlic and let sit for at least 5 minutes to bring out their health-promoting properties.

Steam Brussels sprouts for 5 minutes.

Transfer to a bowl. Toss Brussels sprouts, while they are still hot, with the ingredients for the dressing.

Beans and Digestibility

Beans

Beans are a wonderful way to add high-quality, plant-based protein to your diet. They are high in iron, B vitamins and fiber, and are versatile enough that you may never tire of them. Dry beans stay fresh longer when stored in a cool, dark place (rather than on your countertop). Don’t use beans that are more than a year old, as their nutrient content and digestibility are much lower. Also, old beans will not soften, even with thorough cooking.

1. Check beans for rocks and shriveled or broken pieces, then rinse. 

2. Soak for six hours or overnight, with water covering four inches higher than the beans. Small and medium-size beans may require less soaking—about four hours should be enough. Note: If you’ve forgotten to presoak the beans, you can bring them to a boil in ample water to cover. Turn off the heat, cover the pot and let stand for one hour.

3. Drain and rinse the beans, discarding the soaking water. Always discard any loose skins before cooking, as this will increase digestibility.

4. Place the beans in a heavy pot and add 3 to 4 cups fresh water. 

5. Bring to a full boil and skim off the foam. 

6. Add a small piece of kombu (seaweed) and a few bay leaves or garlic cloves for flavor and better digestibility. 

7. Cover, lower the temperature and simmer for the suggested time. Check beans 30 minutes before the minimum cooking time. Beans are done when the middle is soft and easy to squeeze. 

8. About 10 minutes before the end of cooking time, add 1 teaspoon of unrefined sea salt. 9. Cook until beans are tender. 

Digestibility

Some people have difficulty digesting beans and legumes. They may develop gas, intestinal problems, irritability, or unclear thinking. Here are a few techniques for preparing and eating legumes that will alleviate most problems.

• Soak beans for several days, changing the water twice daily, until a small tail forms on the beans.
• Use a pressure cooker. This also cuts down on cooking time.
• Chew beans thoroughly and know that even small amounts have high nutritional and healing value.
• Avoid giving legumes to children under 18 months because they have not developed the gastric enzymes to digest them properly.
• Experiment with your ability to digest beans. Smaller beans like adzuki, lentils, mung beans and peas digest most easily. Pinto, kidney, navy, black-eyed peas, garbanzo, lima and black beans are harder to digest. Soybeans and black soybeans are the most difficult beans to digest.
• Experiment with combinations, ingredients and seasonings. Legumes combine best with green or non-starchy vegetables and seaweeds.
• Season with unrefined sea salt, miso or soy sauce near the end of cooking. If salt is added at the beginning, the beans will not cook completely. Salt is a digestive aid when used correctly.
• Adding fennel or cumin near the end of cooking helps prevent gas. 
• Adding kombu or kelp seaweed to the beans helps improve flavor and digestion, adds minerals and nutrients, and speeds up the cooking process.
• Pour a little apple cider, brown rice or white wine vinegar into the water in the last stages of cooking. This softens the beans and breaks down protein chains and indigestible compounds.
• Take enzymes with your meal.

© 2010 Integrative Nutrition 5/10

Recipes for a Turkey-Free, Cruelty-Free, Guilt Free Thanksgiving

CREAMY PUMPKIN SOUP

Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 6

 1/4 cup water
 1 small onion, chopped
 4 cups vegetable broth
 1 16 ounce can solid pack pumpkin
 1/2 cup unsweetened applesauce
 2 teaspoons curry powder
 Several dashes Tabasco sauce
 1/2 cup soy or rice milk

Place water and onion in a medium saucepan. Cook, stirring occasionally, for 5 minutes until onion is soft. Add broth, pumpkin and applesauce. Stir to combine. Add seasonings. Cook over low heat, stirring occasionally, for 10 minutes. Stir in milk and process in batches in a high speed or regular blender. Serve warm.

Hint: This is very attractive served in a small baked pumpkin. Cut top off of a pumpkin. Clean out seeds and strings (just like Halloween). Replace top. Place pumpkin in a pan with ½ inch of water. Bake at 350 degrees for 30 minutes.  Serve the cooked soup in the baked pumpkin.

GARLIC MASHED POTATOES

Preparation Time:  10 minutes
Cooking Time:  20 minutes
Servings:  makes 2 cups

4 large Yukon Gold potatoes
2 cloves garlic
¼ cup unsweetened soy milk
Several twists freshly ground white pepper
Dash sea salt

Peel potatoes and chop into chunks.  Place in a stainless pan with water to cover.  Add 2 whole cloves of peeled garlic.  Bring to a boil, reduce heat, cover and cook for 15 minutes until potatoes are tender.  Drain.  Mash in pan using electric beaters or use a hand masher, adding the remaining ingredients as necessary to get a smooth consistency and delicious flavor. 

ROASTED MASHED POTATOES

This is just in time for the holiday season.  These potatoes are so flavorful they don’t even need gravy!

Preparation Time:  15 minutes
Cooking Time:  30-45 minutes
Servings:  6-8

8 cups chunked red potatoes (do not peel)
½  to 1 cup vegetable broth
2 teaspoons crushed fresh rosemary
dash salt
several twists freshly ground black pepper
½ cup hot water
¼ cup chopped green onion
¼ cup parmesan cheese substitute
½ teaspoon minced garlic
1 cup tofu sour cream

Preheat oven to 425 degrees. 

Place the potatoes in a non-stick baking pan, toss with ¼ cup of the broth, the rosemary, salt, and pepper.  Bake for 15 minutes, add another ¼ cup of broth, toss well and bake for another 15 minutes.  Check occasionally to make sure they don’t dry out.  Add extra broth if necessary.  Test potatoes for doneness by piercing with a fork.  If they do not seem soft, add another ¼ cup of broth, toss again and continue to bake.  Potatoes are usually done in 30 to 45 minutes.

Meanwhile, combine remaining ingredients in a large bowl.  Add cooked potatoes and mash with an electric beater or hand potato masher, adding more hot water if necessary to reach desired consistency. 

Hint:  The recipe for tofu sour cream is listed below.  Dried rosemary may also be used, although you will only need about ½ the amount.

TOFU SOUR CREAM

Use as a substitute for dairy sour cream.  Will keep in the refrigerator about 2 weeks. 

Preparation Time:  5 minutes
Chilling Time:  2 hours
Servings:  Makes 1 ½ cups

1  12.3 ounce package soft silken tofu
2 ½ tablespoons lemon juice
2 ½ teaspoons sugar
dash salt

Combine all ingredients in a food processor and process until smooth.  Refrigerate at least 2 hours to allow flavors to blend. 

CREAMY GOLDEN GRAVY

This gravy is made with brown rice flour instead of wheat flour.  The great thing about using rice flour instead of wheat flour for thickening is that it doesn’t form lumps like wheat flour often does. This does not have to be stirred constantly to prevent lumps.  I have walked away and forgotten to stir this gravy and it still comes out smooth and lump free because of the rice flour.

Preparation Time:  5 minutes
Cooking Time:  10 minutes
Servings:  makes 2 cups

2 cups vegetable broth
2 tablespoons soy sauce
2 tablespoons tahini
¼ cup brown rice flour
freshly ground black pepper

Place all the ingredients, except the pepper, in a small saucepan.  Stir well to mix.  Cook over medium–low heat, stirring occasionally until smooth and thick.  Season with freshly ground black pepper to taste.  Serve at once.

Hint: This may be made ahead and refrigerated.  It will thicken slightly more when refrigerated.  To reheat, place in a saucepan, add a small amount of water, whisk to combine and then heat slowly, stirring occasionally, until hot.

TOFU LOAF

This is an excellent, firm loaf to serve with mashed potatoes and gravy.  The leftovers also make a great sandwich filling.

Preparation Time:  15 minutes
Cooking Time:  45 to 60 minutes
Servings:  6-8

30 ounces water-packed firm tofu
1  2/3 cups quick oats
¾ cup whole wheat bread crumbs
½ cup ketchup or barbecue sauce
1/3 cup soy sauce
2 tablespoons Dijon-style mustard
2 tablespoons Worcestershire sauce
¼ teaspoon garlic powder
¼ teaspoon ground black pepper

Preheat oven to 350 degrees.

Drain the tofu well and mash finely, using a bean/potato masher and your fingers.  Place in a large bowl and add the remaining ingredients.  Mix well, again using your fingers.  Turn the mixture into either a square baking pan or a loaf pan.  (If you don’t have a non-stick pan you will need to lightly oil the pan first.) Bake the square pan for 45 minutes or the loaf pan for 60 minutes, until the top and edges are golden brown. Remove from oven and let rest for 5 minutes.  Loosen sides and invert over a platter to remove from baking pan.

Hints:  The quick cooking oats work best in this recipe.  To make bread crumbs, process 1 slice of bread in a food processor.  (Do this when you have extra older bread and store the crumbs in a sealed bag in the freezer.)  Serve with a sauce or gravy to pour over the loaf-or serve plain with a barbecue sauce on the side.  Vegetarian Worcestershire sauce is available in most natural food stores.  Low sodium soy sauce is also available in most supermarkets for those of you who are trying to reduce your salt intake.

HOLIDAY STUFFED PUMPKIN

This makes a festive main dish for a holiday meal. Serve with mashed potatoes, gravy, assorted vegetables, salad and bread or rolls.

Preparation Time: 1 hour
Cooking Time: 1 1/2 hours
Servings: 6-8

1 loaf whole wheat bread, cut into cubes
3 cups vegetable broth
1 onion, chopped
2 stalks celery, chopped
2-3 tablespoons soy sauce
1 tablespoon parsley flakes
2 teaspoons thyme
2 teaspoons sage
1 teaspoon marjoram
1-2 teaspoons poultry seasoning
1/2 teaspoon rosemary
several twists of fresh ground pepper to taste
1 medium pumpkin or large winter squash

Preheat oven to 300 degrees. Place the bread on a baking sheet and bake for 15 minutes. Place the broth, onions, celery and seasonings in a medium saucepan and cook over medium heat for 20 minutes. Meanwhile, cut the top off the pumpkin or winter squash and save for a cover (as if you were going to make a jack-o-lantern). Clean out the seeds and stringy portion, leaving plenty of the squash flesh along the sides. Rinse well and set aside.

Place the bread cubes in a large bowl, pour the cooked broth over the bread and toss well until bread is saturated with the liquid. Cover the bowl and allow liquid to be absorbed for about 10-15 minutes. Taste and adjust seasonings (adding more poultry seasoning and ground pepper, if needed).

Preheat oven to 350 degrees. Place the stuffing into the cleaned pumpkin and cover with the pumpkin top. Place in a large baking dish. Add 1 inch of water to the bottom of the baking dish. Bake for 1 1/2 hours or until fork pierces the side of the pumpkin easily. Serve as the main dish for your holiday celebration, scraping some of the pumpkin out with every scoop of the stuffing.

Hints: To save some time, cube the bread the night before and allow it to sit uncovered in a single layer overnight. This will eliminate the need to bake the bread cubes in the oven for 15 minutes. Use a specialty pumpkin for more flavor and moisture.  Traditional Halloween pumpkins tend to be rather dry and stringy inside.  There are many choices available in most markets at this time of year.

SAUCY BRUSSELS SPROUTS

Preparation Time: 15 minutes
Cooking Time: 15-20 minutes
Servings: 4

1 ½ pounds fresh Brussels Sprouts      
1/3 cup oil-free Italian dressing
½ pound cherry tomatoes or 2 tomatoes cut in wedges

Prepare Brussels sprouts by removing any discolored leaves. Cut off-stem ends and wash. Steam over 1 inch boiling water about 10-15 minutes until tender. Remove steamer basket and drain out water. Place Brussels sprouts back in pan, add tomatoes, and dressing. Toss to mix. Cover and let rest for 5 minutes to warm tomatoes and dressing. May be served hot or cold.

DEVILED GREEN BEANS

Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 6

1 pound fresh green beans  
2 tablespoons vinegar
1 cup water
2 teaspoons Dijon mustard

Clean beans and cut into 1 inch pieces. Cook in the water until tender, about 10 minutes. Drain off water, reserving 3 tablespoons. Mix reserved water, vinegar and mustard. Pour over green beans. Stir until well coated. Serve hot or cold.

Hints: 20 ounces of frozen green beans may be substituted for fresh, if desired.

PUMPKIN PIE

Thanksgiving wouldn’t be complete without pumpkin pie.  I have been making various versions of pumpkin pie for many years, but have never been really pleased with the results.  This one is the best!  You can proudly serve this to everyone!

Preparation Time:  45 minutes
Cooking Time:  1 ¼ hours
Servings:  makes one 9 ½ inch pie

Crust:

1/3 cup unsalted, roasted cashews
3 tablespoons Sucanat
2 tablespoons Lighter Bake Fat Replacer
½ teaspoon vanilla extract
1 cup unbleached white flour
1/8 teaspoon salt

Filling:

1  12.3 ounce package silken tofu (firm)
1  15 ounce can pumpkin
¾ cup Sucanat
1 teaspoon cinnamon
½ teaspoon ginger
¼ teaspoon ground cloves
¼ teaspoon pumpkin pie spice
1/8 teaspoon salt
½ cup soymilk

Preheat oven to 350 degrees.

Place the cashews in a food processor and grind until they resemble fine meal.  Add Sucanat, fat replacer and vanilla.  Process until well combined.  Mix the flour and salt in a medium bowl.  Add the cashew mixture and mix well, beginning with a spoon and ending with your hands.  Press this mixture into the bottom of a 9 ½ inch pie pan with a high fluted edge.  Press the mixture evenly over the bottom and up the sides.  Bake for 15 minutes.  Remove and set aside.

Meanwhile, place the tofu in a food processor and process until very smooth, scraping the sides often.  Remove and place in a large mixing bowl.  Add the pumpkin and mix well.  Add the Sucanat and the spices and mix until very smooth.  Add the soymilk and mix again until well combined.  Pour this mixture into the prebaked pie shell.  Place in the oven and bake at 350 degrees for 60 minutes.  Remove and cool. 

For best flavor, chill for at least 2 hours before serving.  This may be made a day ahead of time and refrigerated until serving.  Serve with vanilla soy ice cream or Vanilla Cream Sauce.

VANILLA CREAM SAUCE

Preparation Time:  5 minutes
Chilling Time:  1 hour
Servings:  makes 1 ½ cups

1  12.3 ounce package silken tofu (firm)
½ cup soymilk
1/3  cup Natural Golden Cane Sugar
1 tablespoon vanilla extract

Place the tofu in a food processor and process until very smooth.  Add remaining ingredients and blend until smooth and creamy.  Chill before serving.

This may be prepared ahead and will keep in the refrigerator for at least 5 days.

2011 John McDougall All Rights Reserved
Dr. McDougall's Health and Medical Center
P.O. Box 14039, Santa Rosa, CA 95402http://www.drmcdougall.com

T'ai Chi For Your Good Health

To order DVD's on t'ai chi, click HERE

What are the benefits of tai chi?

In China, it is believed that tai chi can delay aging and prolong life, increase flexibility and strengthen muscles and tendons, and aid in the treatment of heart disease, high blood pressure, arthritis, digestive disorders, skin diseases, depression, cancer, and many other illnesses. Unfortunately, there hasn't been a good deal of scientific evidence to support all of these claims. In a special study of tai chi called a meta-analysis, where many studies on one subject are reviewed, the author concludes that although there is some evidence to support the positive effects of tai chi on health, fitness, and balance and falling, most of the studies are limited by small numbers of subjects and wide variation in the type and duration of tai chi used. With that said, here are some of the documented benefits.

Balance and falling

Most of the research on tai chi has been done in older individuals in the area of balance and fall prevention. This area of research is important because fall-related injuries are the leading cause of death from injury and disabilities among older adults. The most serious fall injury is hip fracture; one-half of all older adults hospitalized for hip fracture never regain their former level of function. Because tai chi movements are slow and deliberate with shifts of body weight from one leg to the other in coordination with upper body movements (sometimes with one leg in the air), it challenges balance and one could speculate that it would help improve balance and reduce fall frequency. This has been shown in some research.

One study compared men age 65 and older who had more than 10 years of experience practicing tai chi and no involvement in any other regular sports and physical activity, with similar-aged men who had not practiced tai chi or any other physical activities (they were sedentary). It was found that the men who studied tai chi performed better on tests of balance, flexibility, and cardiovascular function. In another study involving 22 men and women aged 22 to 76 years with mild balance disorders, it was found that eight weeks of tai chi training significantly improved function on a standard balance test (called the Romberg test).

Fear of falling and improvement in self-confidence

In an interesting twist on studies of falling, researchers found that the frequency of fear of falling was reduced from 56% to 31% in a large group of adults 70 years and older who practiced tai chi regularly. Confidence about not falling, and self-confidence in general, may be an unintended benefit of tai chi but one that is certainly worth pursuing. In a similar tai chi study of older adults, 54% of the subjects who practiced tai chi attributed their improved sense of confidence to improved balance. The authors concluded that "when mental as well as physical control is perceived to be enhanced, with a generalized sense of improvement in overall well-being, older persons' motivation to continue exercising also increases."

Strength and endurance

A recent study of adults in their 60s and 70s who practiced tai chi three times a week for 12 weeks (60-minute classes) were given a battery of physical-fitness tests to measure balance, muscular strength and endurance, and flexibility before and after the 12 weeks. Statistically significant improvements were observed in all balance, muscular strength and endurance, and flexibility measures after six weeks, and they increased further after 12 weeks. The authors of the study concluded that tai chi is a potent intervention that improved balance, upper- and lower-body muscular strength and endurance, and upper- and lower-body flexibility in older adults.

Aerobic capacity

Aerobic capacity diminishes as we age, but research on traditional forms of aerobic exercise show that it can improve with regular training. In another meta-analytic study, researchers looked at seven studies focusing on the effects of tai chi on aerobic capacity in adults (average age 55 years). The investigators found that individuals who practiced tai chi for one year (classical yang style with 108 postures) had higher aerobic capacity than sedentary individuals around the same age. The authors state that tai chi may be an additional form of aerobic exercise.

Walking

Walking speed decreases with age and research suggests that it may be associated with an increased risk of falling. In only one study, however, was it found that individuals who practiced tai chi walked significantly more steps than individuals who did not. Walking is clearly associated with a decreased risk of cardiovascular disease, diabetes, and other chronic illness, and so if tai chi can improve walking, then it's certainly worth giving it a try.

Fibromyalgia

Fibromyalgia (FM) is one of the most common musculoskeletal disorders and is associated with high levels of impaired health and painful symptoms that frequently flair up without relief. The cause of FM is unknown, and there is no known cure. In a study of 39 subjects with FM who practiced tai chi twice weekly for six weeks (one-hour classes), it was found that FM symptoms and health-related quality of life improved significantly after the study. This should be good news for individuals who suffer from this disorder.

Stress

The demands of living are stressful for adults of all ages. Although one can't point to studies showing a reduction in stress from practicing tai chi (although in one study subjects who practiced tai chi did report that mental control was one of the benefits), the breathing, movement, and mental concentration required of individuals who practice tai chi may be just the distraction you need from your hectic lifestyle. The mind-body connection is one that deserves attention, as it has been reported that breathing coordinated with body movement and eye-hand coordination promote calmness. I know that when I practice yoga or tai chi, the inner sense of peace and calm is indisputable, and so I suggest that you give tai chi a chance if you're looking for a creative and physically active way to reduce how you mentally and physically respond to stress.

Some more reasons to practice tai chi:

• Movements are low-impact and gentle and put minimal stress on your muscles and joints.
• The risk of injury is very low.
• You can do it anywhere, anytime.
• It requires very little space (no excuses apartment dwellers!) and no special clothing or equipment.
• You do it at your own pace.
• It's noncompetitive.
• It can be done in groups or by yourself (find a tai chi instructor to come to your workplace at lunch hour!).
• There are lots of movements to keep you interested, and as you become more accomplished you can add those to your routine.

Adapted from Medicine Net

Eat Seasonally, Stay Healthy (Gazpacho Recipe below)

Eat Seasonally, Stay Healthy

ð     Every fruit and vegetable contains powerful antioxidants, phytonutrients and phytochemicals attributed to inhibiting cancerous cell growth

ð     To receive the greatest benefit of these natural properties:
1.            keep your plates colorful

2.            rotate your choice of fruits and vegetables

3.            choose organic whenever possible to avoid residual pesticides

Benefits of Fall Fruits:

Apples
Contain: Vitamin C, insoluble  + soluble fiber (pectin)

Benefits: protect the heart, cleanse urinary tract, lower blood cholesterol

Cranberries
Contain: Vitamin C, insoluble + soluble fiber, copper, manganese

Benefits: cleanse urinary system, combat bacteria, counter premature aging

Figs
Contain: calcium, magnesium, iron, potassium, copper, manganese, ficin (enzyme)

Benefits: aid digestive system, increase energy, control blood pressure

Pears

Contain: Vitamin C, potassium, folate, soluble fiber

Benefits: absorb unhealthy cholesterol, cleanse colon, cleanse bodily toxins

Benefits of Autumn Vegetables (A – O):

Beetroots
Contain: beta-carotene, Vitamin C, Vitamin B6, folate, calcium, iron
Benefits: blood purification, improve function in kidneys, gall bladder and liver

Cabbage
Contains: folate, Vitamins A, C and E, potassium, biotin, calcium, magnesium, manganese
Benefits: treat peptic ulcers, aid digestion, protect against free-radical damage

Carrots
Contain: beta-carotene, fiber, calcium, potassium, magnesium, lutein, Vitamins C and E

Benefits: strengthen immune system, regulate blood sugar levels, support liver health, promote keen eyesight

Cauliflower

Contains: B-Vitamins (especially B5), Vitamin C, fiber, folate, biotin, sulforaphane
Benefits: aid liver producing enzymes, protect the heart, can help prevent birth defects Chestnuts

Contain: Vitamins C, B1, B2 B6, folic acid, copper, manganese, molybdenum, magnesium
Benefits: anti-inflammatory and antiseptic properties, tonic for muscles and nerves

French beans

Contain: Vitamins A, C and K, potassium, iron, manganese
Benefits: maintain bone strength, neutralize free-radicals, lower high blood pressure

Kale
Contains: chlorophyll, beta-carotene, Vitamins C and E, calcium, indoles, lutein
Benefits: oxygenate blood, improve red blood cell count, aid in respiration and circulation, protect eyes, strengthen immune system

Leeks
Contain: flavanoid kaempferol, B Vitamin folate, antioxidant polyphenols

Benefits: improve immune system, cardiovascular support, blood vessel protection

Mushrooms

Contain: selenium, copper, potassium, zinc, protein, B5, B6, B12
Benefits: cancer prevention, protection under stress, blood regulation, blood clot prevention

Onions

Contain: Vitamin C, chromium, fiber, Vitamin C, quercetin, flavonoids
Benefits: reduce high blood pressure, detoxify liver, reduce heart disease, prevent blood clots
Benefits of Autumn Vegetables  (O - Z):

Parsnips
Contain: potassium, phosphorus, sulfur, silicon, choline, Vitamin C, folate, fiber
Benefits: enhance hair, skin and nails, alleviate arthritic symptoms, diuretic function

Peppers

Contain: beta-carotene, Vitamin A, C and E, zinc, magnesium, lycopene, lutein

Benefits: strengthen immune system, prevent constipation, protect against visual impairment

Potatoes

Contain: potassium, Vitamin C, B6, niacin, fiber

Benefits: boost hormone serotonin to improve mood, reduce blood cholesterol levels

Pumpkin Seeds

Contain: zinc, magnesium, protein, manganese, omega-3 oils, iron, calcium, niacin, phosphorus, beta-sitosterol, Vitamin B and E

Benefits: promote prostate health, support bone mineral density, boost blood cells, help prevent depression

Rhubarb

Contains: insoluble fiber, Vitamin C
Benefits: prevent cell mutations, cleanse intestines, alleviate constipation

Spinach

Contains: high iron, beta-carotene, Vitamin B, C, E and K, magnesium, calcium, folate, lutein, chlorophyll, coenzyme Q10, tyrosine
Benefits: increase power and energy, prevent macular degeneration, anti-aging, anti-depressant, natural laxative

Tomatoes

Contain: lycopene, zinc, Vitamin B6, C and E, salicylates, water, niacin, folate, thiamine, panthothenic acid, potassium, chromium, biotin, alpha and beta-carotene

Benefits: reduce heart disease, strengthen immune system, reduce risk of cataracts, prevent thickening of blood, soothe liver inflammation, aid digestion

Turnips

Contain: fiber, Vitamin B6, C and E, folic acid, pantothenic acid, manganese, calcium, copper
Benefits: anti-cancer properties, bone strength support, aid liver health

Gazpacho with Avocado Salsa

Gazpacho with Avocado Salsa

INGREDIENTS

2 ¼ pounds tomatoes, red ripe, seeded and diced

1 cucumber, diced medium

1 red bell pepper, seeded and chopped

1 red onion, diced

1 green chili, seeded and chopped

2 garlic cloves, chopped

¼ cup red wine vinegar

juice of 1 lime and 1 lemon

a few drops of Tobasco sauce

salt and freshly ground black pepper

a handful of fresh basil leaves

pinch cayenne

1 teaspoon cumin

AVOCADO  SALSA

1 ripe avocado

1 teaspoon lemon juice

1-inch piece cucumber, diced

½ red chile, finely chopped

ð      Place the tomatoes in a bowl and cover with boiling water. Leave for 30 seconds, then peel, seed and chop the flesh

ð      Peel the cucumber, cut I half lengthways, and scoop out the seeds with a teaspoon. Chop the flesh.

ð      Place the tomatoes, cucumber, red pepper, chile, garlic, red wine vinegar, citrus juices and Tobasco in a good processor or blender with a scant 2 cups chilled water, and blend until well combined, but still chunky. Season to taste and chill for 2-3 hours.

ð      Just before serving make the avocado salsa: halve the avocado, remove the stone, then peel and dice. Toss the avocado in the lemon juice to prevent browning then mix with the cucumber and chile.

Ladle the soup into bowls and top with a spoonful of avocado salsa. Garnish with basil

Mindful Eating, Healthy Living

Eating Animals for lunch and dinner is a tradition most of us have grown up with, without thinking, without questioning, without compassion.

Artwork by: Julia McNeely

Meat is superfluous.   Meat is:

Manufacturing

Endless 

Animal

Torture

Here are some valuable Websites and Cookbooks where you can find delicious, healthy, animal-free recipes as well as information about healthy eating and compassionate choices:
(selections adapted from Julieanna Hever)

WEBSITES:

• Dr. T. Colin Campbell - www.tcolincampbell.org
• Dr. Joel Fuhrman - www./bit.ly/i5mP8Y
• Dr Neal Barnard - www.pcrm.org
• Dr. Dean Ornish - www.pmri.org
• Dr. John McDougall - www.drmcdougall.com
• John Robbins - www.johnrobbins.info
• Brendan Brazier - www.brendanbrazier.com
• Mike Anderson and The RAVE Diet - www.bit.ly/fEWazC

• VegSource - www.vegsource.com
• VegNews Magazine - www.vegnews.com
• FARM Animal Rights Movement - www.farmusa.org
• Farm Sanctuary - www.farmsanctuary.org
• Animal Acres - www.animalacres.org
• Humane Society of the United States - www.hsus.org
• Meatless Mondays - www.meatlessmonday.com 
• Meatout Mondays - www.meatoutmondays.com
• Mercy for Animals - www.chooseveg.com 
• TrueNorth Health - www.healthpromoting.com
• Vegetarians in Paradise - www.vegparadise.com

COOKBOOKS:

• Barnard, T., & Kramer, S. (1999). How it all Vegan. Vancouver: Arsenal Pulp Press
• Barnard, T., & Kramer, S. (2002). The Garden of Vegan. Vancouver: Arsenal Pulp Press
• Burton, D. (2007). Eat, Drink & Be Vegan. Vancouver: Arsenal Pulp Press
• Chef AJ. (2011). Unprocessed. Hail to the Kale: Los Angeles
• Hever, Julieanna and Beverly Lynn Bennett(2011). The Complete Idiot's Guide to Gluten-Free Vegan   Cooking. Indianapolis: Alpha Books
• Kramer, S. (2008). Vegan A Go-Go.Vancouver: Arsenal Pulp Press
• Moskowitz, I.C., & Romero, T.H. (2007).Veganomicon: The Ultimate Vegan Cookbook New York: Marlowe & Company
• Patrick-Goudreau, C. (2009). Color Me Vegan. Beverly: Fair Winds Press
• Patrick-Goudreau, C. (2009). The Vegan Table. Beverly: Fair Winds Press
• Stepaniak, J. (2003). The Ultimate Uncheese Cookbook (10th Ed.).Summertown: The Book Publishing Co