Broccoli - Throwing out the Baby with the Bath Water

Broccoli, what a gift of a veggie. Its tightly packed florets are not only unique and pretty, they pack a healthy punch. The other night my boyfriend was in charge of preparing the Broccoli for steaming, and after separating the florets to my horror he was about to toss out the stems!  I must have shrieked, because he froze, holding the stalks in mid-air on his way to the garbage bin, not daring to do whatever it was that elicited that reaction.

Slowly his eyes met mine, and hoping to erase the look of horror on my face, tried to grin.

"You're NOT about to throw those out are you?" I asked.

"These?... Uh, no.. of course not." He slowly backed up to the cutting board.

"Good!' I went back to stirring the lentils.

From the corner of my eye, I watched as he placed them back on the board and twisted the knife around seemingly to slice the stems.

"You can peel them first, if you like," I hinted. "Bite size is good."

"Yeah," he looked relieved.

Stem Injustice!

I have often felt that we throw away much more than we should of the Veggies we prepare.  Stems seem to be thought of as unnecessary 'extras', when they are actually the conduit of foods to the parts we do eat... hence are likely to be filled with 'good stuff'.

I feel this way about greens, like Chard, Mustard Greens, Parsley, and Kale.  If the stem is woody, like Mint, then of course you wouldn't want to eat it.

Broccoli Benefits

On my list of the Anti-oxidant Capacity of Veggies, Fruit n' Spices, Broccoli was up there with about 1600 ORAC units per 1 cup serving.  (We're aiming for at least 6,500 units per day).

Broccoli  contains an anticancer phytochemical that increases the body’s ability to get rid of toxic substances linked to the development of cancer. It is also capable of inducing cancer cell death. A friend indeed!

This is a quick and tasty way to serve Broccoli:

Sesame Broccoli Recipe

  • 1 large organic Broccoli, broken into florets, stems peeled and chopped
  • Salt
  • 1/2 c toasted Sesame Seeds
  • 3 Tbs. Rice Vinegar
  • 1-1/2 Tbs. organic Tamari Sauce
  • 2 tsp. Sesame Oil
  • 1/2 tsp. grated fresh Ginger
  • 2 tsp. Stevia (or organic Honey)

Steam or cook Broccoli in salted boiling water until crisp-tender. Drain thoroughly and hold under running cold water for 30 seconds, then drain again.

Let cool to room temp.

Combine remaining ingredients in a large bowl. Shortly before serving, add broccoli and toss to mix well.

Good with Fish like Ginger Cod, and Brown Rice.

~ Sihk faahn!

Grilled Eggplant Panini

Eggplant is another one of those veggies that some people shy away from if they've had it undercooked.  'Curing' eggplant with salt before cooking leeches out some of the bitterness and the excess liquid. Grilled eggplant is delicious.

How to Cure Eggplant Before Cooking

Peel the eggplant in alternating strips (zebra like) and  slice 1/4" thick.  Sprinkle with salt on all sides.  Place in a bowl lined with 2 - 3 thicknesses of unbleached paper towels, with more paper towels on top, and press with a heavy pot.

Wait 15 minutes.  Then wipe eggplant off with fresh paper towels, removing as much salt as possible.  Cut per recipe instructions.  Reduce Salt in recipe by 1/2, and then add more to taste if needed.

Panini

For a tasty take away lunch, this Panini is satisfying and can be made the night before (without toasting bread) and grilled the next morning.

2 Tbs. Vegenaise 2 Tbs. organic fresh Basil, finely chopped 2 Tbs. extra-virgin Olive Oil, divided 8 slices (1/2 inch size) Eggplant 1/2 tsp. Garlic Salt 1/4 tsp. ground Black Pepper 8 slices whole-grain Country Bread (e.g Trader Joe's Tuscan Whole Wheat Panini) 8 thin slices Rice cheese (fresh mozzarella for those who can have dairy) 1/2 c. sliced jarred Roasted Red Peppers 4 thin slices Red Onion

Preheat grill to medium-high.

Blend Vegenaise and basil in a blender. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt and pepper.

With the remaining 1 Tbs. oil, brush one side of each slice of bread.

Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more.

Toast the bread on the grill, 1-2 minutes per side.

To Assemble Panini

Spread 'basil mayonnaise' on half the slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm or room temperature.

  ~ Cheers!

Eat Wild Thyme for a Wild Time!

Thyme

, botanically known as

Thymus vulgaris

, is a perennial garden herb that has been employed since ancient times for medicinal and culinary uses.

thyme1

The World's Healthiest Foods

notes that thyme has traditionally been associated with courage, with medieval women giving sprigs of thyme to knights going into battle; it has also been used as an herbal remedy for a host of ailments (PMS, Indigestion, Coughs..). It is an excellent source of iron and manganese, a very good source of calcium and a food source of dietary fiber.Since the 16th century, thyme oil has been used for its antiseptic properties, both as mouthwash and a topical application. Thyme tea, rich in volatile oils, minerals, beneficial phenols and flavonoids, is a healthy beverage choice. One of the popular culinary herb plants, thyme is native to Southern Europe and Mediterranean regions.

For thousands of years, herbs and spices have been used to help preserve foods and protect them from microbial contamination. Research shows that both thyme and basil contain constituents that can both prevent contamination and decontaminate previously contaminated foods.

Thymol has been found to protect and significantly increase the percentage of healthy fats found in cell membranes and other cell structures. In particular, the amount of DHA (an omega-3 fatty acid) in brain, kidney, and heart cell membranes was increased after dietary supplementation with thyme.

In Lebanon we use green and dried thyme extensively.  Dried thyme mixed with sumac, toasted sesame seeds and salt is called Zaatar.

It is the main ingredient in the most traditional breakfast food, namely the Man'oushi...or Zaatar pie, which is sold in every bakery and many street vendor carts.

Mom was certain to serve us Zaatar on mornings when we had exams at school.  She said it helped with memory.  Although she wouldn't have known science was behind her belief, she was right!

Man'oushi

(photo courtesy of Stephen Masry)

Culinary Tips

Green wild thyme makes a very healthy salad!  Serve it with grilled meats and fish, or accompanied by Feta cheese and tomatoes for breakfast.  I like to use it in place of Oregano in some pasta dishes.  Dry Zaatar is delicious sprinkled on yogurt, hummus and plain omelets.

You can find Zaatar at most Middle Eastern markets. Make sure you choose Jordanian or Lebanese Zaatar.  There are some inferior products out there that taste like dirt!

Amending Store Bought Zaatar

For each cup of store bought Zaatar (Middle Eastern Thyme mix) you will need:

  • 1 Tbs. dried Sumac (available at Middle Eastern markets in packets or jars) 1/2 tsp. of salt

  • 2 tsp. toasted Sesame Seeds (even if there are some in the mix)

Mix all together and store in airtight jars in the refrigerator for 6 months, or freeze for up to 2 years.

zaatar, green

Green Wild Thyme Salad

  • 1 bunch of green Wild Thyme, rinsed and leaves picked off stems

  • 1 very small Onion (yellow or white), finely chopped

  • 1/3 c. finely chopped organic Green Onion

  • Juice from 1 freshly squeezed Lemon

  • 1 Tbs. extra virgin Olive Oil

  • 1/4 tsp. Sea Salt (opt.)

Mix all together in non-metal bowl.  Serve at room temperature for best flavor.

~ Sahtein! (double health)  ♥

Things You Didn't Know about Melatonin, but Should!

I was surprised when 4 of the 5 nationally recognized CAM specialists I consulted with asked me to take high doses of Melatonin (15 - 18 mg) as part of my supplement regimen. You have to build the dose gradually, starting with 2 mg /night. I didn't have problems with sleep then, but was educated as to why this was an important addition for cancer prevention.  There is little reason not to add Melatonin to your diet.  It has been shown to be safe up to those levels.  The only caution is if you are also taking sedative medications like clonazepam (Klonopin), lorazepam (Ativan), phenobarbital (Donnatal), zolpidem (Ambien). For other mild drug interactions, click here.

What is Melatonin?

The hormone melatonin, is found in a great variety of organisms.  Melatonin is produced in humans by the pineal gland.  The plant derived form, phytomelatonin, is sold as a dietary supplement in the United States and is used by some CAM practitioners in the treatment of cancer patients.

Long known for its ability to regulate the body`s natural circadian rhythms, melatonin is rapidly emerging as a powerful agent in the fight against brain aging and neurologic deterioration. Melatonin effectively protects both lipids and proteins from free radical damage as it easily crosses the blood-brain barrier. The production of melatonin decreases with age and oxidation slowly diminishes the normal electrical communication patterns seen in a healthy brain.

The result of a study published in the Behavioral and Brain Functionsjournal found that patients suffering from neurologic disorders such as Parkinson`s and Alzheimer`s disease were deficient in circulating levels of melatonin.

What does it Do?

Circadian organization of the host-cancer balance is important to cancer prevention, screening, diagnosis, and treatment.

Both melatonin and chronotherapy have been studied for many years but, despite largely positive findings, have not been brought into mainstream cancer therapy.

All living organisms are organized in biological time, and melatonin, a hormone secreted mainly by the pineal gland, is an important part of this scheme. In the human light-dark cycle, melatonin peaks every 24 hours, between 2 a.m. and 3 a.m.

The light-dark cycle helps synchronize the activity of the central biological clock. It is also a new member of an expanding group of regulatory factors that control cell  proliferation and loss, and is the only known chronobiotic hormonal regulator of neoplastic cell growth (a cell that is part of tumor).

At physiological concentrations, melatonin suppresses cell growth and multiplication and inhibits cancer cell proliferation in vitro through specific cell-cycle effects. At pharmacological concentrations, melatonin suppresses cancer cell growth and multiplication.

Unique Property of this Antioxidant

The Blood-Brain Barrier is a mechanism that controls the passage of substances from the blood into the cerobrospinal fluid and thus into the brain and spinal cord. The blood-brain barrier (BBB) lets essential metabolites, such as oxygen and glucose, pass from the blood to the brain and central nervous system (CNS) but blocks most molecules that are more massive than about 500 daltons. This means that everything from hormones and neurotransmitters to viruses and bacteria are refused access to the brain by the BBB. It also means that many drugs, which would otherwise be capable of treating disorders of the CNS, are denied access to the very regions where they would be affective.

Key functions of the BBB are:

  • Protecting the brain from "foreign substances" (such as viruses and bacteria) in the blood that could injure the brain
  • Shielding the brain from hormones and neurotransmitters in the rest of the body
  • Maintaining a constant environment (homeostasis) for the brain

Melatonin is an antioxidant that can easily cross cell membranes and the blood–brain barrier.reference

Melatonin is a direct scavenger of OH, O2, and NO.[5] Unlike other antioxidants, melatonin does not undergo redox cycling, the ability of a molecule to undergo reduction and oxidation repeatedly. Redox cycling may allow other antioxidants (such as vitamin C) to act as pro-oxidants, counterintuitively promoting free radical formation. Melatonin, on the other hand, once oxidized, cannot be reduced to its former state because it forms several stable end-products upon reacting with free radicals. Therefore, it has been referred to as a terminal (or suicidal) antioxidant.

Melatonin Shown to Lower Cancer Risk by 34%

Melatonin has been shown to be effective in the fight against many cancer lines including those affecting the liver, breast, prostate, lung and brain. Melatonin is a powerful and versatile antioxidant that is naturally secreted by the pineal gland at night during total darkness. The natural nutrient can scavenge the most dangerous free radicals that are known to result in genetic deletions that dramatically increase the risk of many cancers.

The result of a meta-analysis of ten studies released in the Journal of Pineal Research demonstrated that melatonin is able to lower the risk of many cancer lines by up to 34%. Researchers found that this protection resulted across all dosage ranges and there were no adverse effects reported. The lead author concluded, "The substantial reduction in risk of death, low adverse events reported and low costs related to this intervention suggest great potential for melatonin in treating cancer."

Read more  here.

Research

Researchers at Harvard evaluated 147 people with invasive breast cancer and 291 without cancer as part of the Nurses Health Study. They took a morning urine sample and measured melatonin levels via a melatonin by-product called 6-sulphatoxymelatonin. The researchers found women with the highest melatonin had the lowest risk of cancer.

Spanish researchers evaluated melatonin supplements as a treatment for rats with advanced and untreated breast tumors. Melatonin given daily significantly increased survival in animals. The researchers concluded that the results strongly suggest that melatonin is beneficial during advanced breast cancer, because it increases survival time.

Additional Reading:

  1. Mills E, Wu P, Seely D, Guyatt G. Melatonin in the treatment of cancer: a systematic review of randomized controlled trials and meta-analysis. J Pineal Res. 2005 Nov:39(4):360-6.
  2. Saez MC, Barriga C, Garcia JJ, Rodriguez AB, Masot J, Duran E, Ortega E. Melatonin increases the survival time of animals with untreated mammary tumours: Neuroendocrine stabilization. Mol Cell Biochem. 2005:278(1-2):15-20.
  3. Markesbery W: Oxidative stress hypothesis in Alzheimer's disease. Free Radic Biol Med 1997, 23:134-147. PubMed Abstract.
  4. Reiter RJ: Oxidative damage in the central nervous system: protection by melatonin. Prog Neurobiol 1998, 56:359-384. PubMed Abstract OpenURLOpenURL
  5. Poeggeler B, Saarela S, Reiter RJ, Tan DX, Chen LD, Manchester LC, Barlow-Walden LR (November 1994). "Melatonin--a highly potent endogenous radical scavenger and electron donor: new aspects of the oxidation chemistry of this indole accessed in vitro". Ann. N. Y. Acad. Sci. 738: 419–20. DOI:10.1111/j.1749-6632.1994.tb21831.x. PMID 7832450.

Soybeans - Friend or Foe?

Soy is one of those "wonder foods" that used to be sold only in health food stores or Asian markets in western countries.

 

 

 

 

In the last several years, soy has been showing up regularly on the shelves of mainstream grocery stores, packaged in an amazing variety of products and flavors. At the same time, a controversy has been brewing – is soy healthy or risky for breast cancer patients and survivors? Do soy foods protect you from cancer, or do they hasten its development?

Soybeans are a great source of the anticancer compounds known as isoflavones.   These isoflavones have powerful antioxidant properties, and may be able to prevent cell damage (oxidation) caused by free radicals.

Soy isoflavones can act like weak estrogens, and may block estrogen receptors, similar to the way that tamoxifen works to prevent a recurrence of estrogen-sensitive breast cancer.

Sounds great, doesn't it?  But there may be a problem of "too much of a good thing."  Just as an excess of natural estrogen may fuel the growth of a breast tumor, too much of the soy isoflavone genistein, in concentrated form in many over-the-counter nutritional supplements, may set the stage for tumor development.

While moderate consumption of soy-based products is very reasonable, some supplements extremely high in phytoestrogens, especially soy-based isoflavone compounds and flaxseed based lignans, have been promoted as "natural" treatments for hot flashes and other menopausal symptoms. Very well-designed clinical trials show these supplements are no more effective than placebo (sugar pills) at relieving these symptoms. There is good science to suggest these high dose supplements may have negative health effects.

The Bottom Line on Soy and Breast Cancer

You may get the most benefits from consuming soy isoflavones such as genistein, if the isoflavones come from food (sesame seeds, tofu, legumes)– not from nutritional supplements.

The American Cancer Society says that concentrated extracts of soy isoflavones may encourage tumor growth, and should be avoided. Women in the Japanese study who had the lowest rates of breast cancer had consumed soy from childhood, or at least from pre-puberty. Post-menopausal women should not overdo soy products, because the powerful isoflavones mimic natural estrogen, which fuels 80% of all cases of breast cancer.

References

  1. Barnes, S., et al.  "Soy Isoflavonoids and Cancer Prevention." Advances in Experimental Medicine & Biology  401.  (1996):  87-100.
  2. Barnes, Stephen.  "Anticancer Effects of Genistein."  The Journal of Nutrition  125  (1995):  777S-783S.
  3. Bergan, R., et al.  "Genistein-stimulated Adherence of Prostate Cancer Cells Is Associated with the Binding of Focal Adhesion Kinase to Beta-1-integrin."  Clinical & Experimental Mestastasis  14(4) (1996 Sept.):  389-398.
  4. Messina, M. J., et al.  "Soy Intake and Cancer Risk:  A Review of the In Vitro and in Vivo Data."  Nutrition & Cancer 21(2)  (1994):  113-131.

 

Wake Up Call - Pesticides, Natural Chemicals and Our Health

When I read information like the following Abstract, I'm stunned that we wait for someone to "prove" what we have enough evidence to "suspect" is the cause of illness.  We wait until it's too late to do anything about it...instead of immediately thinking, "My life is too precious. If there is a 'possible link I am not going to take a chance.  I can live without xxxx in my life."

Pesticides and cancer: Dich J, Zahm SH, Hanberg A, Adami HO.

Abstract

"Epidemiologic evidence on the relationship between chemical pesticides and cancer is reviewed.

In animal studies, many pesticides are carcinogenic, (e.g., organochlorines, creosote, and sulfallate) while others (notably, the organochlorines DDT, chlordane, and lindane) are tumor promoters. Some contaminants in commercial pesticide formulations also may pose a carcinogenic risk.

In humans, arsenic compounds and insecticides used occupationally have been classified as carcinogens by the International Agency for Research on Cancer. Human data, however, are limited by the small number of studies that evaluate individual pesticides.

Epidemiologic studies, although sometimes contradictory, have linked phenoxy acid herbicides or contaminants in them with soft tissue sarcoma (STS) and malignant lymphoma; organochlorine insecticides are linked with STS, non-Hodgkin's lymphoma (NHL), leukemia, and, less consistently, with cancers of the lung and breast; organophosphorous compounds (About 70% of the insecticides in current use in the United States are organophosphorous (OP) pesticides, a total of around 90 million pounds per year) are linked with NHL and leukemia; and triazine herbicides with ovarian cancer.

Few, if any, of these associations can be considered established and causal. Hence, further epidemiologic studies are needed with detailed exposure assessment for individual pesticides, taking into consideration work practices, use of protective equipment, and other measures to reduce risk. "

SourceDepartment of Cancer Epidemiology, Karolinska Institute and Radiumhemmet, Karolinska University Hospital, Stockholm, Sweden.

_ _ _

And here is a summary from the EPA's website:

Pesticides and Food: Health Problems Pesticides May Pose

Laboratory studies show that pesticides can cause health problems, such as birth defects, nerve damage, cancer, and other effects that might occur over a long period of time.  However, these effects depend on how toxic the pesticide is and how much of it is consumed. Some pesticides also pose unique health risks to children.

For these reasons, the Federal Government, in cooperation with the States, carefully regulates pesticides to ensure that their use does not pose unreasonable risks to human health or the environment. "

What is "unreasonable risk"?  Is there such a thing as "reasonable risk" when it comes to our health?  Who decides?  People you know nothing about....or YOU?

YOU are in Charge of Your Health and the Health of Your Children

Were bombarded with pollutants from vehicle emissions, manufacturing plants, dry cleaner chemicals,  lawn mowers, those darn awful leaf blowers that make me cookoo, and pesticides sprayed everywhere.  It's a miracle our liver functions at all.  Then add pharmaceuticals, artificial coloring, sugar, lotions with Parabens and EDTA, and deodorants with things we can't spell much less pronounce, and no wonder we're walking hot beds for the development of Alzheimer's, Cancer and a host of other ailments.

Get in the driver's seat You are wise.  Don't wait 10 years until the FDA or the EPA has enough 'clinical' data.  By then you could be one of the subjects they're studying, God forbid!

I have thrown away my Teflon pans, I don't let plastic wrap touch my food (I place a small square of parchment paper or was paper on the food before I wrap it), I never put Aluminum Foil against any sauces or acidic foods (you know the acid eats right through the foil...yes?), and I told my gardener not to use pesticides on any weeds, and to hand rake my leaves.

Love your life and your children's lives enough to sacrifice convenience for caution. It's a different world...we have to think defensively. Some things we can do little about, like air pollution, so do what you can with things you have control over.

~ In Good Health.

Rigatoni and Veggies

Dinner in a Flash

I had some left over Pasta noodles, zucchini and broccoli. I decided to toss them all together with a spicy sauce rich in antioxidants... due to the Garlic and Tomatoes (Lycopenes)... for a healthy and quick dinner.

Use any combination of veggies you have on hand.

  • 2 c. whole wheat Rigatoni, cooked per directions (I use Fiber Gourmet brand, or Al Dente Carba) Substitute Brown Rice pasta for Wheat-Free version.
  • 1/2. sun-dried Tomatoes in oil, chopped up in blender
  • 1/4 c. hot Water
  • 1/2 c. each lightly steamed Zucchini and Broccoli, bite size pieces
  • 2 cloves organic Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Oregano
  • 1/4 tsp. Red Chili Flakes (opt.)
  • 1/4 c. organic flat leaf Parsley, chopped

Place pasta, tomatoes and water in a pan over medium heat. Stir.

Add veggies, garlic and spices. Cover and simmer over low heat until warm...about 10 minutes.  Add parsley.

Serve with a small slice of Whole Grain bread (Udi't Millet or TJ's Flaxseed) sprinkled with virgin Olive Oil and organic Garlic Powder.

The two Breads mentioned above meet our Formula for 'Healthy Carbs'.   ~ Buon Apetito!

To Fish or Not to Fish...

What's for Lunch?

salmon salad lunch

salmon salad lunch

As a Lebanese, homemade Hummus is always at the ready.

Salmon is a favorite o fmine, and I am sure to have cans of Alaskan Wild Caught Salmon in my pantry for the time I am out of the fresh version.  So I here is my Salmon Salad to compliment the Hummus and steamed cabbage I made.

Hoda's Salmon Salad

Salmon Salad

Salmon Salad

  • 2 cans wild caught Pink Salmon

  • 2 organic Celery stalks, chopped fine

  • 3 organic Green Onions, chopped fine

  • 1/4 c. organic flat leaf Parsley, chopped fine

  • 2-3 Tbs. Vegenaise

  • 1-1/2 tsp. Spicy Brown Mustard or Dijon

  • 2 tsp. Lemon Juice

  • 1/4 tsp. Black Pepper

Flake the Salmon, and add rest of ingredients. Combine well in a medium bowl.

Serve over whole grain wheat-free toast or in a lettuce leaf, alongside avocado slices sprinkled with lemon juice.

~ Bon Apetit! ♥

This Chia Seed Walked into a Muffin..

 What's It All About...?

Chia seeds have been a staple food source for the American Native people for centuries. Aztec warriors would eat Chia during hunting trips, and the Indians of the Southwest would eat only Chia seed mixed with water as they ran from the Colorado River to the Pacific Ocean to trade products.

A list of the health benefits this tiny seed offers us:

  1. Excellent source of omega-3 fatty acids. Chia seeds are the best plant source of omega-3's known. They contain over 60% essential fatty acids. They contain more omega-3's than flax-seed. Omega fatty acids are important for concentration and brain health as well as other metabolic processes.
  2. Easy access - As we've discussed here, Flax seeds provide us with fantastic health benefits. Chia seeds are even better than flax in terms of ease of access to the nutrition. Chia seeds do not need to be ground for their nutrients to be available to the body.
  3. Antioxidant protection -They are loaded with antioxidants
  4. Vitamins and minerals - Chia seeds provide calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, zinc, and even boron (which helps the absorbing of calcium by the body).
  5. Gluten Free - Chia is a gluten-free source of fiber and nutrition: (25 grams give you 6.9 grams of fiber) as well as calcium, phosphorus, magnesium, manganese, copper, iron, molybdenum, niacin, and zinc.
  6. High source of protein - Chia is composed of over 20% protein, which is about 2 to 3 times higher than other seeds and grains. If you are a vegetarian looking for protein sources, check out Chia!  The protein source in Chia is readily digestible and available to the body.
  7. Low glycemic index - Chia has an extremely low glycemic index of 1, and actually helps to lower the rate at which other carbohydrates are converted to sugars.

Unlike flax, Chia seeds won't go rancid and they do not have to be ground to make their nutrients available to the body.

When added to water and allowed to sit for 30 minutes, Chia forms a gel. Researchers suggest that this reaction also takes place in the stomach, slowing the process by which digestive enzymes break down carbohydrates and convert them into sugar.

Chia has a nutty flavor. You can mix seeds in water and add your favorite juice for a refreshing drink.  Sprinkle ground or whole Chia seeds on cereal, in yogurt or salads, eat them as a snack, or grind them and mix them with flour when making muffins or other baked goods.

Some Tips...

  1. Blend chia seeds into your smoothie
  2. Make a “lassie” by blending chia seeds, yogurt and fruit juice
  3.  Add ground chia seeds to flour when making bread
  4. Add whole chia seeds to cake batter to make a poppy seed like cake
  5. Add seeds to stews to thicken
  6. Throw some seeds into stir fry
  7. Sprinkle seeds over salad
  8. Pureed fruit, chia seeds and a little fruit juice is a good topping for ice cream
  9. Stir whole seeds into cooked lentil dish
  10. Soak seeds in the beaten eggs and veggies to make a frittata
  11. Cook brown rice in vegetable stock and stir chia seeds through when rice is cooked
  12. Add whole or ground seeds to cookie mix
  13. Mix ground seeds with ground organic, free-range ground chicken and spices to make meatballs

Can you think of more ways to use them? Write and let me know...

Be Well! 

Chemotherapy

Chemotherapy is the treatment of cancer with drugs that can destroy cancer cells by impeding their growth and reproduction. Though chemotherapy is an effective way to treat many types of cancer, chemotherapy treatment also carries a risk of side effects. Some chemotherapy side effects are mild and treatable, while others can cause serious complications. The drugs used are made to destroy fast-reproducing cells. However, some healthy cells also grow quickly and cancer treatments destroy these cells as well.

The fast-growing, normal cells most likely to be affected by certain treatment drugs are blood-forming cells in the bone marrow, as well as cells in the digestive track, reproductive system, and hair follicles. Thankfully, most normal cells recover quickly when treatment is over. Therefore, most side effects gradually disappear after treatment ends. During the course of your cancer journey, you may experience many, a few, or no side effects.

Some newer anti-cancer treatments — such as Herceptin for breast cancer — may cause heart damage as well, although the effect is often temporary and reversible.

If your doctor is considering using a chemotherapy drug that may affect your heart, you may undergo heart function testing before and during treatment. Be sure to ask questions if you have any misgivings.

Chemotherapy drugs that may cause nausea and vomiting

Certain chemotherapy drugs are more likely than are others to cause nausea and vomiting. Some medications associated with significant risk of these side effects include:

  • Altretamine (Hexalen)
  • Busulfan (Busulfex, Myleran)
  • Carmustine (Bicnu)
  • Cisplatin (Platinol)
  • Cyclophosphamide (Cytoxan)
  • Dacarbazine
  • Doxorubicin (Adriamycin)
  • Epirubicin (Ellence)
  • Estramustine (Emcyt)
  • Etoposide
  • Ifosfamide (Ifex)
  • Lomustine (Ceenu)
  • Mechlorethamine (Mustargen)
  • Procarbazine (Matulane)
  • Streptozocin (Zanosar)
  • Temozolomide (Temodar)

You will most likely be given a prescription medication to help with these side effects.  There are also nutritional foods and supplements that can help.  Acupuncture has been known to reduce the occurrence of nausea and vomiting, and is a wonderful complimentary therapy.

Hair  Loss

Chemotherapy may cause hair loss all over your body — not just on your scalp. Sometimes your eyelash, eyebrow, armpit, pubic and other body hair also falls out. Some chemotherapy drugs are more likely than others to cause hair loss, and different doses can cause anything from a mere thinning to complete baldness. Talk to your doctor or nurse about the medication you'll be taking.

I found that a wig helped me through this phase, and I bought eyebrow tattoos online that worked well.  A light eyeliner helped me feel better about losing my eyelashes.  Three weeks after the end of Chemo, my hair began to grow back.

'Chemo Brain'

Chemo brain is a common term used by cancer survivors to describe thinking and memory problems that can occur after cancer treatment. Chemo brain can also be called chemo fog, cognitive changes or cognitive dysfunction.

Signs and symptoms of chemo brain may include:

  • Being unusually disorganized
  • Confusion
  • Difficulty concentrating
  • Difficulty finding the right word
  • Difficulty learning new skills
  • Difficulty multitasking
  • Fatigue
  • Feeling of mental fogginess
  • Short attention span
  • Short-term memory problems
  • Taking longer than usual to complete routine tasks
  • Trouble with verbal memory, such as remembering a conversation
  • Trouble with visual memory, such as recalling an image or list of words

Signs and symptoms of cognitive or memory problems vary from person to person and are typically temporary, often subsiding within two years of completion of cancer treatment.

Again, there are many nutritional supplements and foods that can help you with Chemo Brain.  See my post on Managing Side Effects.

Books:

  1. Questioning Chemotherapy (1996) Equinox Press. ISBN 978-1881025252
  2. Integrative Strategies for Cancer Patients: A Practical Resource for Managing the Side Effects of Cancer Therapy;  Elena J. Ladas , Kara M. Kelly 
  3. Living well with cancer: a nurse tells you everything you need to know about managing the side effects of your treatment; by Katen Moore, Libby Schmais

Make it Colorful!

Breakfast Buzz

The best possible plate of food is a ColorFULL one.  The more the colors (and I don't mean food coloring sneaky peak) the better for you.

I posted a Breakfast Idea that included vegetables a few days ago, and mentioned that in Mediterranean countries the lack of fresh veggies at the table is unheard of.  Tomatoes, cucumber, fresh mint, parsley, olives, radish, and yes, even pickles are a common feature.

Since I am off dairy completely(with the exception of Whey Protein which has anti-tumor benefit), I eat Rice or Almond Cheese.

To the right is the yummy and healthy Flour-less Flaxseed Pancake!  I sprinkled mine with cinnamon (anti-oxidant power) and Stevia.

My big bunch of Dandelion greens called me this morning, and they are so good wrapped around an Olive and stuffed in a pita bite that I happily included them on my plate.

Fresh Tomatoes sprinkled with dried mint (I make my own), and half an Avocado with salsa and lemon juice (more anti-oxidant power).

Here's a tip..

Bright and vividly colored vegetables—such as the ones used in salads and salsas—are rich in carotenoids, powerful plant pigments that reduce your risk of cancer, heart disease, and cataracts. But here's a little-known secret: To fully benefit from these disease-fighting compounds, you need to eat them with fat. In fact, Ohio State University researchers found that people who ate a salad topped with half an avocado absorbed five to 10 times more beta-carotene and lutein—carotenoids found in carrots and spinach, respectively—than those who had salads sans the fatty fruit. And eating avocado with salsa boosted the absorption of lycopene—a carotenoid in tomatoes—by almost five times.

"Fatty acids are needed to help carotenoids dissolve in the intestines," says lead study author Steve Schwartz, Ph.D. "These lipids are also an essential part of creating lipoproteins, which transport the carotenoids in the bloodstream."

~ Ye-haw!

Lentil Soup with Chard

Shawrabit Adas bi Hamud  = literally, Lentil Soup with Lemon

This is the traditional Lebanese name for this soup, which is a popular winter meal in the mountain villages.

It's fragrant and hearty, and sure to warm you from the inside out.  The following recipe is based on my Mom's version, adjusted to lower the fat content! :)

 Lebanese Lentil Soup with Chard

  • 1½ c. organic Brown Lentils
  • 2 c. hot Water or brewed Green Tea
  • ½ tsp. Sea Salt
  • 2 c. organic Swiss Chard, sliced into thin strips
  • ¼ tsp. Sea Salt
  • ¼ c. organic Cilantro, chopped
  • 2 Garlic cloves
  • 2 Tbs. Avocado Oil
  • 1 c. Yellow Onion, diced
  • 2 Tbs. organic Lemon Juice

Rinse chard and slice, discarding lower half of stem.

Place sorted lentils in a pot and cover with water.  Add the 1/2 tsp. salt, cover and bring to a boil. Reduce heat to med-low and simmer for 20 minutes.

Mash cilantro, garlic and 1/4 tsp. salt in mortar and pestle until a smooth paste.

Place oil in saute pan over medium heat for 1 minute. Add onions and saute until translucent. Add cilantro-garlic paste and Swiss Chard. Stir until wilted. Remove from heat.

When lentils are tender, add the Chard mixture and the lemon juice. Bring to a boil, then reduce heat and cook, covered, for 10 minutes.lentils_Indian style

Adjust seasoning to taste. Allow to cool for 20 minutes.

Serve warm with toasted whole wheat pita bread or whole grain toast.

~ Sahtein!

 

 

Are You a Bean? or ... the Lentil Love Affair

Da Facts

The lentil (Lens ensculenta) is a legume that grows in pods containing one or two lentil seeds.  They are believed to have originated in central Asia.

Lentils have been eaten by humans since Neolithic times and were one of the first domesticated crops.  In the Middle East, lentil seeds have been found dating back more than 8000 years.

In the Old Testament, Esau gives up his birthright to Jacob in exchange for a bowl of lentil soup. The Greek playwright Aristophanes called lentil soup the "sweetest of delicacies." Lentils have been found in Egyptian tombs dating as far back as 2400 BC.

In India, the lentil is known as dal or daal. For many centuries, lentils were considered to be "the poor man's meat." In Catholic countries, those who couldn't afford fish would eat lentils during Lent instead.

There are many varieties and colors of lentils, including brown, yellow, black, orange, red and green.  Beluga lentils are black and one of the smallest varieties of lentils, having an appearance similar to caviar.

French green lentils are small, delicate, and flavorful and hold their shape after cooking better than many other types of lentil. The most common lentils used in the United States are green and brown, since these varieties are best at retaining their shape after cooking.

The optical lens is named after the Latin word for lentil, lens. Unlike most other beans, lentils don't need to be soaked before cooking.

More Facts

With about 30% of their calories from protein, lentils have the third-highest level of protein, by weight, of any legume or nut, after soybeans and hemp. Proteins include the essential amino acids isoleucine and lysine , and lentils are an essential source of inexpensive protein in many parts of the world which have large vegetarian populations.

Lentils are deficient in two essential amino acids, methionine and cysteine. However, sprouted lentils contain sufficient levels of all essential amino acids, including methionine and cysteine.

Lentils also contain dietary fiber, folate, vitamin B1, and minerals. Red (or pink) lentils contain a lower concentration of fiber than green lentils (11% rather than 31%). Health magazine has selected lentils as one of the five healthiest foods. Lentils are often mixed with grains, such as rice, which results in a complete protein dish.

   References:

Randy Sell. "Lentil". North Dakota State University Department of Agricultural Economics. Archived from the original on 2009-06-21. Retrieved 2011-12-14.

Raymond, Joan (March 2006). "World's Healthiest Foods: Lentils (India)". Health Magazine.

Da Story

As a child and up to now, lentils have been one of my favorite beany legumes! There are two traditional Lebanese lentil dishes that Mom made quite often, and that I devoured... 1) Mjaddara : a lentil and rice mash that is better than chocolate fudge; and 2) Shawrabit Adas: 'Lentil Soup' with Swiss Chard and Cumin.

Both dishes were on the Top of my Comfort Foods list.  On wintry days when I visited my Uncle Yusef's house where Tehta (Grandma) lived, we'd huddle around their kerosene stove in the 'winter room', sitting on long cushions that bordered the wall, and eat bowls of Mjaddara with pita bread, pickles and shredded cabbage salad. My 3 cousins and I would listen to the adult conversations, poking fun at whoever was featured in each story, or play silly word games.

Lentils are versatile.  You can add them to salads, to chilies, and soups.

Click on the Recipe Names to go to the recipes.

~ Sahtein!

Lentil n Rice Mash aka Mjaddara

Mjaddara - Background

I make this dish when I want to travel back to my youth, to the days when someone else took care of me and cooked my favorite dishes, to a time when summers were spent at cousin's houses...walking downtown among colorful shops and busy streets... with multi-flavor ice cream cones in hand, and a string of relatives in tow.

Mjaddara tops my list of comfort foods. The warm, creamy texture and goodness of the lentils are incomparable. In Lebanon this is considered a peasant dish...I think it is King among lentil dishes!

 

Mjaddara

  • 1/2 c. organic Brown Rice
  • 2 c. organic Brown Lentils
  • 1/4 c. virgin Olive Oil
  • 2 large organic Yellow Onions, finely chopped
  • 2 tsp. Salt (or a little more to taste)
  • 2 c. hot water

Rinse rice and soak in water for 1 hour.

Pick through lentils, rinse bring to a boil. Cover and simmer for 15 minutes.onion saute

In the meantime, sauté onions in oil over medium heat until just golden.  Add the 2 c. hot water and boil 5 minutes over low heat.

Add to the cooking lentils along with the rice and salt.  Continue to cook over medium-low heat for 5 minutes, stirring occasionally with wood spoon.

Turn to low, cover and continue cooking for 15-20 minutes or until rice is done, stirring frequently to keep from sticking to bottom of pot. Consistency should be like a thick pudding.

Remove from heat and let cool for 15 minutes.  Then place 1 cups of the lentil mash in food processor and pulse 4 -5 times until mostly blended.  Return to pot and stir into remaining lentils.  (If you like your lentils whole, you may skip this step.)

Scoop Mjaddara into large bowl, or several smaller bowls. May be served hot (on cold days) or cold, accompanied by a green salad, pickles, radishes and fresh sweet onions.

Note: Traditionally this dish is eaten with pieces of pita bread folded into cones to form a scoop, then topped with a slice of onion, tomato or pickle!

mjaddara

~ To Your Health!

Accupuncture for Chemotherapy Side Effects

Personal Experience

I made sure to set up Acupuncture appointments 4 days after each Chemo session.  The reason for the delay was to wait until I was no longer 'glowing' or toxic! :)

According to my Oncologist, I went through Chemo treatments much better than many other patients. I attribute that to the supplements I took and specific foods I ate that targeted the side effects, to acupuncture and to massage therapy sessions, as well as walking 20 minutes most days.  My nausea was minimal and only lasted 24 hours, with only one dose of the meds.

I still have acupuncture once a month.  It helps my liver stay happy and the toxins to keep moving out of my system, as well as removing any energy block.  Be sure to ask for a referral to a TCM trained acupuncturist.  Mine is a wonderful woman who apprenticed with a Chinese doctor in China.

What is acupuncture?

  Acupuncture applies needles, heat, pressure, and other treatments to certain places on the skin to cause a change in the physical functions of the body. The use of acupuncture is part of traditional Chinese medicine (TCM). TCM is a medical system that has been used for thousands of years to prevent, diagnose, and treat disease.

Acupuncture is based on the belief that qi (vital energy) flows through the body along a network of paths, called meridians. Qi is said to affect a person’s spiritual, emotional, mental, and physical condition.

How does it Work?

According to TCM, qi has two forces, yin and yang. Yin and yang are opposite forces that work together to form a whole. The forces of yin and yang depend on each other and are made from each other in an unending cycle, such as hot and cold, day and night, and health and disease. Nothing is ever all yin or all yang, both exist in all things, including people.

Many of the major organs of the body are believed to be yin-yang pairs that must be in balance to be healthy. When a person's yin and yang are not in balance, qi can become blocked.  Blocked qi causes pain, illness, or other health problems.  TCM uses acupuncture,  diet, herbal therapy, meditation, physical exercise, and massage to restore health by unblocking qi and correcting the balance of yin and yang within the person.

Acupuncture may cause physical responses in nerve cells, the pituitary gland, and parts of the brain.  These responses can cause the body to release proteins, hormones, and brain chemicals that control a number of body functions.  It is proposed that, in this way, acupuncture affects blood pressure and body temperature, boosts immune system activity, and causes the body's natural painkillers, such as endorphins, to be released.

Which Side Effects Can it Relieve?

1. The strongest evidence of the effect of acupuncture has come from clinical trials on the use of acupuncture to relieve nausea and vomiting. Several types of clinical trials using different acupuncture methods showed acupuncture reduced nausea and vomiting caused by chemotherapy, surgery, and morning sickness. It appears to be more effective in preventing vomiting than in reducing nausea.

A study of acupuncture, vitamin B6 injections, or both for nausea and vomiting in patients treated with chemotherapy for ovarian cancer found that acupuncture and vitamin B6 together gave more relief from vomiting than acupuncture or vitamin B6 alone.

A study of acupressure for relief of nausea and vomiting was done in women undergoing chemotherapy. The study found that acupressure applied to an acupuncture point with a wristband helped to decrease nausea and vomiting and reduced the amount of medicine the women used for those symptoms.

2. In clinical studies, acupuncture reduced the amount of pain in some cancer patients. In one study, most of the patients treated with acupuncture were able to stop taking drugs for pain relief or to take smaller doses.

3. A randomized study of patients with cancer-related fatigue found that those who had a series of acupuncture treatments had less fatigue compared to those who had acupressure or sham acupressure treatments.

4. Hormone therapy may cause hot flashes in women with breast cancer and men withprostate cancer. Some studies have shown that acupuncture may be effective in relieving hot flashes in these patients.

5. Human studies on the effect of acupuncture have shown that it changes immune system response.

Source: http://www.cancer.gov/cancertopics/pdq/cam/acupuncture/patient/page1

Home

Sitting on the living room floor upstairs White veil folded over the top of her head

She holds in her lap a large round tray

Full of lentils,

Her right hand pushing each wavy row at a time

Up towards the top of the tray

Inspecting them for debris.

 

She wears a navy dress with white polka dots

And every grandchild knows that dress.

She’s recounting another story,

Always full of every possible detail

Often mimicking the players

In perfect adaptations,

While we sit listening.

 

Lentils picked through ...the tray

Is taken to the kitchen by the maid,

Downstairs she follows onions beckoning

To be chopped into perfect small dice

Excited to enhance the fledgling soup

Sautéed in green-gold olive oil

They wait to turn a luscious brown.

 

The telephone rings

Her youngest sister calling to say she’s coming by

One of my round aunts clad in black

White veil clinging to graying hair

Rosy face and twinkling eyes,

Three kisses on two cheeks

And a pinch of the chin.

 

The thick soup bubbles on the stove

Melding the flavors of crisp onions

And brown lentils with a hint of cumin,

A quick stir with the wooden spoon

Between lines of conversation

The latest family gossip

Floating around the room.

 

Arabic coffee is brewing next to the lentils

Thick, dark, rich its heady aroma

Vying for space between the airborne words

A quick boil, a resting minute for grounds to settle

Then into tiny flowered porcelain cups

A hint of sugar sprinkled, and quickly stirred

More news, laughter and plans for a visit

 

To an elderly friend who recently lost a husband...

The stone house on the corner

Above Abu Salim’s grocery store

A basket dangles from the balcony

Waiting to descend into his hands

And be filled and hoisted up again.

 

A sheik in black with a blue striped vest

Manicured mustache curled

A white cotton cap on his head,

He walks along-side his doe-eyed donkey

She, carrying baskets of honeyed figs

From the orchards at the top of the hill

Weaving down the winding streets to market.

 

‘Ahlan Yousef’ a greeting meets him

The source sits on a wooden chair

In front of the inviting barber shop

Sipping coffee from a gold-rimmed demitasse

A backgammon table laid out

Waiting for participants

On this sunny mountain day.

 

A hand touching his forehead in response

Donkey and master are closer to market

A taxi honks to get by the pedestrians

Tangling in the streets

Each shop with its own bouquet of people

Talking, kissing, catching up on the events

Since 10pm the night before.

 

Long straight hair at the skilled hands of hairdressers

Flow down slender shoulders

Framing lovely dark eyes,

As young women walk arm in arm in pretty skirts

Snacking on toasted melon seeds from crumpled paper bags

Avoiding the glances of young men

In tight shirts and store windows.

 

Each mother tows more than a child

Pretty frilly socks and matching ribbon in curls

Adorning chubby faces

Or shining black shoes and knitted sweaters

On a future man of the village

Who now holds a cone dripping with

Mango, peach and pistachio ice cream.

 

Stray dogs make their way to the back of butcher shops

Patiently waiting for today’s scraps

While the owner haggles with the woman

Veiled and gesturing at a piece of meat

Which he holds in his hand

20 lira is not what she pays for that very same

At Abu Amin’s shop across town.

 

A policeman’s whistle at a gray car double parking

The man in a blue shirt, his wife and children

In the back seat leaning out of windows

“Bas takki” he shouts at the officer

‘Just one moment’ and he’ll be gone

Just long enough for Sameera to run into the pharmacy

For father’s medication.

 

The incomparable Fairuz sings over the noise in the square

Her rich voice idealizing her country,

Comes from a radio on the balcony

Above the fabric store

Where Im Ali sews dresses for customers

While her children are in school,

Colors streaming from hangers.

 

‘Hey, ya Kamaaaaal’, call a group of young men

Leaning against a Mercedes

Turning the head of another making his way

Across the street to Ziad’s bookstore

Whistles and hand clapping when he hears

Laughter at his distraction as he finally sees

The goateed chins that beckon him.

 

Hugs go around the now circle of friends

Plans for an evening stroll after dinner

And hints at who they might run into

To spice the night’s ritual

A clasp of hands before Kamal returns to his path

A mental note to complete homework

Before the stroke of 9.

 

Dotted along the streets grey taxis

Usually a 6-year-old Mercedes

Carries six passengers tightly squeezed

Back from a day of work in the sun.

Skin darkened, sporting darker mustaches

Looking forward to joining family for dinner

Displayed in six or seven flowered dishes

 

Meals are an invitation to share good fortune

To catch up on the day’s news

To show generosity towards friends and family..

Mothers and grandmothers in their long dark skirts

Many wearing the white flowing thin veil over their hair

Spend the afternoon together preparing the evening meal

Always Turkish coffee at the ready.

 

Children play on the large verandas

Or on the street corners

Looked after by older siblings, cousins,

Or cheerful shopkeepers who too are friends..

No neighbor in this village is a stranger

No one keeps to themselves for this is a Community

Of family overflowing with love and concern.

 

Their hearts like their houses are close,

Like the winding alley ways

Their lives wind around one another

No one hesitates to ask for aid.

Nabeel skips morning chores to take Aunt Im Jamal to the doctor

Lena walks to town for a spool of brown wool

To mend upstairs’ Abu Fady’s jacket.

 

Between these snug two and three-story stone buildings

Serving as houses and shops…

Stray slender pine trees and fragrant flowery bushes

Winding narrow stairways and alleys

Sprinkled with cats and people

Busy with the day’s work

Acknowledging each other.

 

Where the spaces between structures grow larger

Stand houses capped with red tile roofs

Sit upon hill crescents offering dizzying views

Of tree green valleys and mountains

Gentle sloping land down to the shimmering

Blue waters of the warm Mediterranean

Its shores outlining modern cities.

There the men and women have a brisker pace

There the shops are shinier

The cars polished carrying fashionable passengers

The buildings taller, the streets wider

The pace faster, but still allowing friends to linger

Over coffees and sweets and late lunches

In the outdoor Cafés dotting every corner.

The cheeks here are red with premeditated color,

The shoes and handbags from twin material,

The conversations in three alternating languages

At each dining table, in each bunch of students

At Chez Michelle’s Salon and George’s Boutique

The dresses shorter, the makeup brighter

The flirting noticeable.

 

Her white head-cover now exchanged for a black one,

She makes her way to the city in the white Mercedes,

Kameel, the driver, in white starched shirt and long pinky nail

Making polite conversation...

Visits to Daoud the tailor, Kabé the jeweler,

And Abu Talal... the wholesale grocer,

Before returning home to the mountains.

 

A little something for me and my sister

Dad’s favorite fruits, dried beans and rice

To last a few weeks..

A bunch of fresh dates from Arabia

And ripe, orange, fleshy mangos from Egypt.

All congregate in the large kitchen

To help with parts of the bountiful evening meal.

~ Hoda A.© 2009

The Overlooked, Misunderstood Dandelion

Once upon a time there was a tall, slender green plant called a Dandelion.  Its name came from 'Dent-de-lion' which means lion's tooth in French.  This is due to its jagged edged leaves. dandelionUnfortunately, when you say 'Dandelion' many people think of the tiny yellow flowers and the stemmed puffs of white wispy hairs that crop up in their lawns, disturbing the otherwise monotonous green blanket of grass.  It is treated like an unwelcome visitor, annoying and over-staying its welcome.

Aaah, if they only knew who this disguised visitor really was, not only would they welcome it, they would shove the grass over to make permanent space for it!

As said; "The war on lawn weeds in general -- not just dandelions -- is based on the notion that "the lawn is meant to showcase the diligence of the person who owns it. According to this view, lawns should be uniformly composed of grass, with no "intruders" permitted.

But others would argue that dandelions bear rather attractive flowers, whose yellow hue complements a green lawn nicely. "While the flower isn't bad," perhaps you object, "the seed head that succeeds it is unsightly." Even so, there are easy ways to minimize the impact of dandelions on the lawn, as long as you're willing to show some tolerance toward their presence. One way is to pluck the flowers as they appear. Another is to eat your weed problems away! "

Unveiling the Dandelion

The Dandelion, Taraxacum officinale, which means the "Official Remedy for Disorders", is so well-respected, in fact, that it appears in the U.S. National Formulatory, and in the Pharmacopeias of Hungary, Poland, Switzerland, and the Soviet Union. It is one of the top 6 herbs in the Chinese herbal medicine chest.

According to the USDA Bulletin #8, "Composition of Foods" (Haytowitz and Matthews 1984), dandelions rank in the top 4 green vegetables in overall nutritional value. According to data, dandelions are nature's richest green vegetable source of beta-carotene, from which Vitamin A is created, and the third richest source of Vitamin A of all foods, after cod-liver oil and beef liver! They also are particularly rich in fiber, potassium, iron, calcium, magnesium, phosphorus and the B vitamins, thiamine and riboflavin, and are a good source of protein.

This perennial has been known since ancient times for its curative properties and has been used for the treatment of various ailments such as infections, bile and liver problems, some cancers, dyspepsia, heartburn, spleen and liver complaints, hepatitis and anorexia. However, its use has mainly been based on empirical findings. There is evidence to suggest it may have anti-inflammatory effects and assist with urinary tract infections in women. 

Note: Due to its high potassium level, dandelion may increase the risk of hyperkalemia when taken with potassium-sparing diuretics.

The Plea

Now will you let it hang out in your yard?  Ok then, here's yet another reason...It's DELICIOUS!!

Sautéed with garlic, cilantro and lemon it beats Spinach in flavor...and  used in salads it adds a nice slightly bitter 'edge', much like escarole.

The following is my favorite Dandelion Greens Salad...it's quick and simple to prepare.'

Hoda's Simple Dandelion Salad

  • 4 cups chopped organic Dandelion leaves
  • 1/2 Red Onion, chopped fine
  • 2 Tbs. Lemon Juice
  • 2 Tbs. virgin Olive Oil
  • 1/4 tsp. salt
  • 1/4 tsp. cumin (opt)

Combine all in a deep bowl, toss well and serve.

~ Compliments whole grain, lentil and bean dishes. Also good with roasted chicken.

If You Won't Drink it... Eat it!

So you don't like tea.  My boyfriend thinks it's only necessary to treat tummy aches... siiigh. This from a man dating a girl who is more British than the Brits about daily tea.  Well, apparently there are a number of you slightly odd people out there, fighting against the scientific evidence that drinking 3 - 5 cups of tea a day will boost your health and even ward off cancer.  To you I say...

"Eat it... eat it... Open up your mouth and feed it... " with thanks to Weird Al.

Here's where you say, "What in the world is she talking about? I think she's gone off her rocker, it must be all the tea she drinks."

Ummm, no.

If you won't drink tea, I want you to eat tea.  That's right.. EAT IT!

So here's how this goes...

You'll need:

  1. 4 c. filtered water
  2. 4 Tbs. Green Tea (Dragon Well, Sencha, or Gunpowder are best)
  3. a clean non-metal pitcher

Heat water to just below boiling point.  If it boils, then let it sit 5 - 6 minutes.

Place leaves in pitcher.  Add water and stir. Allow it to steep for 5 minutes.

Now, either drink the tea throughout the day, with a tiny squeeze of lemon to boost its anti-oxidant capacity, OR save and use in place of water in practically any recipe you're making!

Put tea leaves in a ceramic or glass bowl and refrigerate up to 2 days.

When you cook stir--fry's, vegetables or grains... add some of the tea leaves to the dish!  Our kids don't even notice them in mixed veggie dishes, and they get a nice dose of Auntie Oxidante.  :)

~ I rest my case, or my kettle.