by Sherry Dell, PhD, CN

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

“I am the Allower of my own Wellbeing”

A natural health newsletter written by Sherry Dell, PhD, CN

Volume 3, Issue 4
May, 2010

Purple is my favorite color.  This predisposes me to love all things purple.  So when it comes to food, blueberries get my attention for several reasons.  Besides their luscious color and their delicious taste, they are one of the most therapeutic plants on the planet.

Purple and indigo colored food of all kinds is high in a flavonoid called anthocyanins.  Anthocyanins are very high in antioxidants.  Because oxidative stress and the free radicals that are produced by oxidation are linked with so many degenerative processes, not surprisingly, the fruit of the blueberry plant and its antioxidant capacity have been shown in research to reduce aging symptoms in general.

Oxidation essentially wears down the tissues of the body.  Just like your old car that had oxidized or rust spots on it, our bodies can also “rust out.”  Oxidation is caused by everything from just plain breathing to being exposed to toxins either by choice (processed foods, alcohol, drugs, tobacco, etc.) or by environmental features (smog, paint fumes, farm chemicals in food, etc.).

The natural design of our bodies allows these oxidative processes or “fires” to be quenched through the anti-oxidants in our foods.  Water, for example, has very high antioxidant capacity. Measurements vary but below is a list of the 20 highest antioxidant capacity foods as identified by a recent USDA study (1).  Eating from this list is a very good idea for most people.  Notice especially the rating of the blueberry.

1. Small red bean (dried), 1/2 cup
2. Wild blueberry, 1 cup
3. Red kidney bean (dried), 1/2 cup
4. Pinto bean, 1/2 cup
5. Blueberry (cultivated), 1 cup
6. Cranberry, 1 cup (whole)
7. Artichoke (cooked hearts), 1 cup
8. Blackberry, 1 cup
9. Prune, 1/2 cup
10. Raspberry, 1 cup
11. Strawberry, 1 cup
12. Red delicious apple, 1
13. Granny Smith apple, 1
14. Pecan, 1 ounce
15. Sweet cherry, 1 cup
16. Black plum, 1
17. Russet potato, 1 cooked
18. Black bean (dried), 1/2 cup
19. Plum, 1
20. Gala apple, 1

To  be more specific about blueberries (both the fruit and the leaves), research has shown their positive impact on:

A close European cousin of the American blueberry (Vaccinium pallidum and Vaccinium corymbosum)  is called bilberry (Vaccinium myrtillus).  Bilberry leaf has been researched to show similar results to the blueberry.

A therapeutic dose of blueberry fruit is one cup per day.  Not a bad prescription, eh?

_{(1) American Chemical Society. “Largest USDA Study Of Food Antioxidants Reveals Best Sources.” ScienceDaily 17 June 2004.}

_{(2) “Anthocyanins and Blueberries,” Nutrition Week, October 3, 1997;27(38):7/Doctor’s Guide to Medical and Other News, September 25, 1997;3.}

_{(3) “Blueberry-induced changes in spatial working memory correlate with changes in hippocampal CREB phosphorylation and brain-derived neurotrophic factor (BDNF) levels,” Williams CM, El Mohsen MA, et al, Free Radical Biol Med, 2008 May 2.}

_{(4) “Cellular antioxidant activity of common fruits,” Wolfe KL, Kang X, et al, J Agric Food Chem, 2008; 24(56): 8418-26.} 

_{(5) “Blueberries May Reverse Some Aging,” Sison A, Medical Tribune, October, 1999;40(17):4.}

_{(6) “Antioxidant Activity of Berry Phenolics on Human Low-Density Lipoprotein and Liposome Oxidation,” Heinonen IM, et al, J Agric Food Chem, 1998;46(10):4107-4112.}

_{(7) “Blueberry fruit polyphenolics suppress oxidative stress-induced skeletal muscle cell damage in vitro,” Hurst RD, Wells RW, et al, Mol Nutr Food Res, 2010 March; 54(3): 353-63.}

_{(8) “Dietary flavanols and flavanol-rich foods intake and the risk of breast cancer,” Adebamowo CA, Cho E, et al, Int J Cancer., 2005; 114(4): 628-33.} 

Blueberry Smoothy

A simple way to take your “blueberry medicine” is to add the fruit to a protein drink.  Choose a low sugar, low carbohydrate protein powder such as rice, whey, or soy.  Add your protein powder to the blender with 1 cup fresh or frozen organic blueberries.  Perhaps 1 small banana, two or three ice cubes, and then 12-16 ounces water, rice milk, soy milk, almond milk or a mixture of all of the above. 

Blueberry or Bilberry Leaf Tea

A tea is prepared by combining 1 cup boiling water and 1–2 teaspoons of dried leaves and steeping for 15 minutes. Drink 1-3 cups/day to take advantage of the health benefits

By Michelle Mukatis Culitvate Health

I‘ll bet most of you haven’t eaten many turnips in your lives. They grow bitter as they mature and are not widely cultivated, so not highly available. Try a baby turnip, coming into season in early June, and you’ll be hooked. Sweet, juicy and crunchy, you don’t need to cook them to enjoy their flavor. The edible greens are a great substitute for spinach. Color ranges from white to purple-tinged.

Turnips are high in vitamins A, C, E and K as well as folate, iron, manganese and calcium. An interesting note: lower amounts of calcium are found in vegetable sources, however what is there is more absorbable than that in protein and dairy sources, a good thing for vegetarians! Turnips are also a good source of other trace vitamins and minerals and provide excellent dietary fiber and protein.

Turnips grow in rich well-drained soil. They do well in the same bed with onions and peas. Plant seeds as soon as the soil can be worked. Turnips can handle light freezes. Because they are a brassica, rotate related crops so that they are not grown in the same location more than once every three years. The seed packet gives the best planting advice.

Harvest when the roots are 3” or less in diameter. Turnips less than an inch in diameter, can be eaten without peeling. Peel the more mature ones. Then roast, steam lightly, add to pot pies and stews or cook and mash them with potatoes.

If you grow for greens, harvest them while the roots are less than an inch in diameter or greens can be bitter. Steam or sauté the greens, just as you would spinach.

Turnip Parsnip Gratin
Cooking Light, November 2009
8 servings (serving size: 1 gratin)
A mandoline will slice the veggies into uniform thickness and make quick work of it. Use a flavorful aged Gruyère cheese.

3 ¾ c. (1/8-inch-thick) slices peeled turnip
3 ¾ c. (1/8-inch-thick) slices peeled parsnip
6 c. water
Cooking spray
1 c. whole milk
1/3 c. fat-free, less-sodium chicken broth
2 T. all-purpose flour
1 t. kosher salt
½ t. freshly ground black pepper
1 c. (4 oz.) shredded Gruyère cheese
2 T. butter
¼ c. panko (Japanese breadcrumbs)

1. Preheat oven to 400°. Meanwhile, combine first 3 ingredients in a large saucepan; bring to a boil. Reduce heat, and simmer 7 minutes or until almost tender. Drain; let stand 5 minutes. Arrange about½ c. vegetable mixture into each of 8 (5 ½”) round gratin dishes coated with cooking spray.

2. Combine milk, broth, flour, salt, and pepper in a saucepan over medium-high heat; bring to a simmer. Cook 4 minutes, stirring constantly with a whisk until thick. Remove from heat; add cheese, stirring with a whisk until smooth. Spoon about 3 tablespoons sauce over each serving.
3. Melt butter in a medium skillet over medium-high heat. Add panko; toast 2 minutes, stirring constantly. Sprinkle breadcrumb mixture evenly over cheese mixture. Place dishes on a baking sheet. Bake at 400° for 15 minutes or until bubbly and golden brown on top. Let stand 5 minutes before serving.

Nutritional Information: Calories: 196, Fat: 8.8g (sat 5.1g,mono 2.5g,poly 0.5g), Protein: 7.6g, Carbohydrate: 22.8g, Fiber: 5.3g, Cholesterol: 26mg, Iron: 0.9mg, Sodium: 424mg, Calcium: 236mg
Through Cultivate Health, Michele Mukatis works with individuals who want to improve their health and the health of the planet through gardening, both for landscape beauty and edibles.  She can be reached at www.CultivateHealthColorado.com

Presented by: Michele E. Mukatis
One of the most common questions I field is, “How do you eat local in the winter in Colorado?” The answer, while not simple, is that it can be done. I choose to use what I need and supplementwith produce that I’ve frozen from the harvest season and there are a plethora of Colorado-raised foods to seek out right now. If you are a meat eater, of course there are all of the wonderful locally-grown meats available through purveyors like Ranch Foods Direct, Larga Vista Ranch, Frost Farms and Lasater Grasslands Beef You can get highquality, pasture-fed
meats, frozen at their prime, everything from beef and bison to lamb,
pork and chicken. Next, find produce that keeps through the winter. Apples, many kinds of winter squash, root vegetables and potatoes are what people would store to eat through the winter. Their higher natural sugar content gives you an extra boost to help your body manage the cold, dark months. Many greens can handle a freeze, so if you have a greenhouse, a cold frame or some other type of covering, you can harvest fresh kale, spinach and salad greens all winter long.
These veggies provide necessary vitamins and minerals including vitamins A, C, E, and K as well as other trace nutrients such as iron,
zinc, potassium, and phosphorus. Greens are great for blood purification and provide lots of energy, so adding those
to the sugary vegetables gives you a nice boost while, at the same time, balances out the heavier tastes of winter. In Colorado Springs, Ranch Foods Direct sells as much local produce as possible throughout the year. They also have a nice selection of value-added products (I know, an industry term) such as salsas, honey, and sauces. The ingredients may not all be sourced locally, but the businesses are likely to be Colorado-based and therefore supporting our local economy more than some of the wellknown picante sauces. Sourcing local foods
takes a little more work than just going to the grocery, but it’s worth it since you get fresher, more nutrient-dense
meals. Searching online or contacting your local Slow Food Chapter,
as well as the Peak to Plains Alliance in southern Colorado is the quickest way. In Denver, the first winter farmers market has opened. In Boulder, there are many farms such as the Cure Farm that grow through the winter and supply the local restaurants like The Kitchen. In Colorado Springs,restaurants such as Pizzeria Rustica and
Adams Mountain Café source locally in the off-season. Create the demand, and it will come! Happy New Year!

For A great recipe by Michele:

http://www.equinaut.net/?p=780

by Michele E. Mukatis

Seasonal availability of foods exists fora reason. Each food’s nutritional components promote seasonal health.For instance, bitter greens help you cleanse and are more readily available in the spring
when your body needs to clean out after the sluggishness of winter.

If you find yourself always hungry, it may be due to a
lack of nutrient density in the food you are eating. For instance, if the food has traveled to get to your market, it loses nutrients, and your body could be asking you to eat more to gain what it’s looking for as far as nutrient content.

This seems to be true in regards to theomegas as well. Omega-
3s are fatty acids found in green plants, fish, specific
seeds and nuts, and animal fats from grazers.They are not as readily available in the winter,when our bodies would slow down and we had less need to be out working hard. Omega-6s are abundant in corn and soy, found in most processed foods.

We use their oils as well as the grains themselves to createcrackers, cookies, salad dressing and sauces. Additionally, animals that grazed would be ready for processing in the fall, after eating a diet high in omega-3s all summer. We could preserve the meat, which would give us the energy we needed to make it through the winter.
Because processed food is available year ‘round, Americans are experiencing what I call nutritional winter. We consume far
higher amounts of omega-6s and are out of balance with their omega-3 intake.

To put this in perspective, omega-3s regulate many of the body’s functions and are the essential building blocks for the body’s cells. They reduce inflammation as well as protect against heart disease and
other chronic illnesses. We need these omega-3s to be more prevalent in our diets from whole foods or supplements. Make no
mistake, however: We cannot live on a diet of hamburgers and French fries, and take supplements thinking that it will make all
the difference.

“How should I get my omega-3s?” you ask.Humans can digest omega-
3s from plants such as flax seed and walnuts, for instance. However, my research indicates that in those foods, it starts out
as an omega-6 fatty acid that our bodies must convert to omega-3
through a multi-step process. If you are vegetarian, it’s a good alternative. If you are not, eat food items in which omega-3s
are already intact: pasture-raised meats, eggs from pastured chickens and cold-water fish with fewer toxicities like herring, canned
light tuna, salmon, pollock and catfish.

The more I read and research, the more eating whole foods, available in their season, makes sense. What better way to honor your body and its desire to get energetic or to relax and rejuvenate.

Michele E. Mukatis
Cultivate Health, Owner/Consultant
Peak to Plains Alliance, Administrator
Slow Food Colorado Springs, Steering Committee

Photo by Jazza

 By Sherry Dell PhD, CN

Dandelion Flower Cookies

 1/2 cup butter
 1/2 cup honey 
 2 eggs 
 1 teaspoon vanilla 
 1/4 cup raw sugar
 1/2 cup ground macadamia nuts
 1 1/2 cups gluten free baking flour 
 1 cup dry gluten free oatmeal 
 1/2 tsp baking soda
 1/2 cup dandelion flowers*

Preheat oven to 375°F. Blend oil and honey and beat in the two eggs, sugar, nuts and vanilla. Stir in flour, oatmeal, baking soda and dandelion flowers. Drop the batter by teaspoonfuls onto a lightly oiled cookie sheet and bake for 12-13 minutes at sea level.  You’ll probably need more flour and higher and longer cooking time at high altitude. 

*be sure to use flowers free from chemical pesticides, wash well in clear water; measure 1/2 cup flowers with green base then separate petals from greens at base of flower by holding petals and twisting off green part; use only petals since the green is bitter.

 Recipes by Ranch Foods

Garlic Elixir
This recipe is from Chester Aaron’s book Garlic Kisses (published by Zumaya Books.) He credits it to Chef Suzanne Adams, a long-time caterer in Sonoma County, Calif. NOTE: Can be used on bruschetta, as salad dressing, added to soups, mashed potatoes, eaten raw, etc.

1 cup peeled garlic cloves
1/4 cup parsley
Process above ingredients in blender until chopped fine or to your liking.  Place in a mixing bowl.
Add following to bowl:
1 tsp salt
1 Tbs red wine vinegar
1 tsp pepper
1 Tbs lemon juice
Stir in olive oil until it permeates the mixture, about 1/2 to 1 cup.
Place in glass jar and cover 1/4 to 1/2 inch of olive oil to seal.
Store in glass jars in refrigerator.
Optional Additions BEFORE processing in blender: chopped black olives, red pepper flakes, anchovies, capers, etc.
Roasted garlic
NOTE: Garlic becomes sweet, mellow, and nutty when roasted. Squeeze the flesh out of the cloves and spread on bread for a great appetizer or side dish.

2 whole heads garlic
1 Tbsp. extra virgin olive oil
1/2 tsp. salt
Dash of white pepper
Preheat oven to 375 degrees F. Remove some of the papery skins from the garlic heads. Cut off the top 1/2″ to expose the cloves. Place garlic on baking sheet and drizzle with the olive oil; sprinkle with salt and pepper. Cover with foil and bake at 375 degrees F for 55-60 minutes until garlic is soft and golden brown. Let cool and store in refrigerator.

Ranch Foods Direct is a retail store and meat packing facility created by rancher Mike Callicrate to bring healthful, high quality, naturally tender meats directly to consumers straight from the ranch.

The goal of this one-of-a-kind program is to create a business that benefits both ranchers and consumers.  RFD’s cattle raising, processing, and distribution system assures incomparable quality, wholesomeness, eating satisfaction, and a mutually rewarding relationship of trust and responsibility between the rancher and you the customer..

Delectable and dramatic, this dish – with its many vegetables – is a mosaic of colors. It also makes a delicious filling for burritos. Make it a one-, two-, or three-bean chili, depending on the type of beans you have on hand.
 
3 to 4 Tbs. water for sautéing
3 bell peppers (red, orange, yellow), seeded and cut into 1/2-inch squares
1 medium yellow onion, coarsely chopped
2 to 3 cloves garlic, minced
2 Tbs. chili powder
1 tsp. ground coriander
1 tsp. ground cumin
1 tsp. dried oregano
1/4 tsp. cayenne pepper
One 16-ounce can diced tomatoes (or fresh tomatoes – see below)
1 can corn, drained (or 1 1/2 cups fresh or frozen corn, thawed)
 
Photo by Cheri Larsh-Arellano

Yield: 4 to 6 servings
 
1 can kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 can pinto beans, drained and rinsed
Salt and freshly ground pepper, to taste
1/2 cup chopped fresh cilantro leaves or fresh parsley (optional)
1.  Heat up a few tablespoons of water in a soup pot over medium heat. The water replaces the oil that is often used for sautéing, and you won’t know the difference. Just use enough water to coat the vegetables so they don’t stick to the bottom of the pot.
2.  Add the peppers, onion, garlic, chili powder, coriander, cumin, oregano, and cayenne, and cook, stirring, for 5 minutes, until the onions turn translucent. 
3.  Stir in the tomatoes, corn, and all the beans. 
4.  Lower the heat and simmer for 30 minutes. Season with salt and black pepper, and turn off heat. Serve in shallow bowls, and top with the chopped cilantro or parsley. 
  Serving Suggestions and Variations

*If you use fresh tomatoes (3 diced tomatoes would be sufficient), just be sure to add 1/4 to 1/2 cup of water. When you use canned tomatoes, there is enough liquid from the can, so no additional water is necessary.
*Add a dollop of nondairy sour cream or guacamole on top of the chili once it’s plated.
*Add more cayenne and chili powder to make it hotter, less to make it more mild.
*Serve with different color tortilla chips: white, red, and black/blue.
*Oil-free, wheat-free, soy-free
 

Copyright 2009 The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion. To be released June 2009.
 
 
Combine the basil, garlic, pine nuts, and salt in a food processor or blender. Process until finely processed. Add the oil and lemon juice; process until smooth. If not using immediately, store tightly covered in the refrigerator for up to 2 days.

 
Yield: 1/2 cup

*Soy-free

Copyright 2009 The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion. To be released June 2009.
 Thank you to Obentec, Inc. for permission to use this copyrighted material. For more information, contact Obentec, Inc. by email at info@obentec.com or by phone at 831-457-0301, or visit their Web site at http://www.obentec.com. Reprint permission granted with this full notice included.”

Fortunately, you don’t need a Panini maker to create this delicious hot sandwich. To mimic the appearance of a sandwich pressed in a Panini maker, flatten the bread with a heavy rolling pin before grilling. You can also use a table-top or indoor grill.

8 large slices Italian bread, such as Ciabatta
2 medium roasted red peppers, cut lengthwise into slices
3 zucchini squash, sliced and roasted or grilled
1 medium red onion, sliced
1 to 2 medium tomatoes, sliced
1 ripe avocado, sliced
2 tablespoons balsamic vinegar
Lemon-Basil Pesto (recipe below)
Salt and pepper, to taste
Olive oil for brushing 
 1.  Divide the peppers, squash, onion, tomatoes, and avocado evenly among 4 slices of bread. Drizzle each with the vinegar, spread on some of the pesto, sprinkle on the salt and pepper, if desired. 
2.  Top each with the remaining bread slices, lightly brush the outside of the bread with a little olive oil, and press in a Panini maker or table-top grill. Press until lightly browned and hot. Serve immediately.

Serving Suggestions and Variations

Add the lightly oiled sandwiches to a skillet instead of grilling, pressing them down with a heavy pot or pan.

Lemon-Basil Pesto

2 cups loosely packed fresh basil leaves
2 whole garlic cloves peeled
1/4 cup pine nuts
2 Tbs. olive oil
1 to 2 tsp. fresh lemon juice, or to taste
Salt, to taste

Copyright 2009 The Vegan Table: 200 Unforgettable Recipes for Entertaining Every Guest at Every Occasion. To be released June 2009.
 

Thank you to Obentec, Inc. for permission to use this copyrighted material. For more information, contact Obentec, Inc. by email at info@obentec.com or by phone at 831-457-0301, or visit their Web site at http://www.obentec.com. Reprint permission granted with this full notice included.”

By Michelle Mukatis

Summer is coming. Or is that just global warming? Either way, around this time of year, the desire to shed holiday pounds and healthify the body comes to the front of our minds. Our bodies naturally crave sugar and it’s not a bad thing, in small amounts.

In the ‘80s when fat was vilified, sugar took its place in many processed products. Since that time, we’ve seen the greatest increase in chronic illness and weight gain known in history.

White and brown sugars (those most commonly used in the home) have no nutritive value and actually deplete nutrients from your body. Additionally, stay away from artificial sweeteners, which tend to set up a chemical reaction that leaves your body craving more and could have serious side effects.

The following sweetness primer will help you be informed about the most common options available.

Sucanat is simply dehydrated, freshly squeezed sugar cane. It retains its rich molasses flavor and contains iron, calcium, potassium, chromium and B-vitamins. Use in place of refined brown sugar 1 to 1 in your favorite recipes.

Whole Cane Sugar is unrefined and unbleached. It is not separated from the molasses during processing, which means it retains a golden color and rich flavor. Use 1 to 1 in all your favorite recipes in place of refined white sugar.

Demerara and Turbinado Sugars are two styles of sugar derived from raw cane sugar and specifically processed to produce larger crystals. Both styles retain valuable vitamins and minerals and both are prized for their rich, smoky molasses aroma. Can be used 1 to 1 in place of white refined sugar in all your recipes.

Barley Malt, prized for its mellow earthy flavor, it is delicious in spice cakes, gingerbread, and barbecue sauce, and is a key ingredient in

Home brewed beer. Use 2 to 1 in place of refined

White sugar, 1 to 1 in place of honey and molasses, and reduce liquids by a 1/4 cup for every cup of barley malt.

 Honey contains an array of vitamins and minerals including small amounts of niacin, riboflavin, pantothenic acid, calcium, copper, iron, magnesium, manganese, phosphorus, potassium and zinc. Honey is also rich in falconoid and phenolic acids that function as antioxidants in the body. Honey is also thought to support a healthy intestinal tract. Due to honey’s extraordinary sweetness use 2/3 to 1 in place of white refined sugar while reducing liquids by a 1/4 cup for every cup of honey.

Molasses is loaded with vitamins, minerals and trace elements, including iron, vitamin B6, potassium, calcium and magnesium. Use 2/3 to 1 in place of white refined sugar, while reducing liquids by a 1/4 cup for every cup of molasses.

Agave Nectar is high in fructose, and is 1.4 times sweeter than sugar. With its low glycemic index, it doesn’t stimulate insulin like most sweeteners, or cause a “sugar rush.” Use 1/2 to 1 in place of refined sugar, while reducing liquids by a 1/4 cup for every cup of agave.

Brown Rice Syrup is a wheat- and gluten-free sweetener. Use 1 1/4 to 1 in place of refined sugar, honey, and molasses. When using in place of white refined sugar, reduce liquids by a 1/4 cup for every cup of brown rice syrup

 Maple Syrup contains valuable nutrients including calcium potassium, manganese, magnesium, phosphorous, iron, thiamin, traces of vitamins B2, B5, B6, and many amino acids and phenolic or antioxidant compounds. Use maple syrup 2/3 to 1 in place of white refined sugar, while reducing liquids by a 1/4 cup for every cup of maple syrup. Choose any of these over white and brown sugars for a sweet new outlook on life. © March 2009, Cultivate Health LLC, All Rights Reserved Through Cultivate Health I work with individuals who want to improve their health and the health of the planet. Please call to schedule a free Health History consultation or to talk about gardening, both for landscape beauty and edibles. http://websites.integrativenutrition.com/MMukatis/Home/Index.aspx

By Sherry Dell, PhD, CN
Certified Nutritionist
November Newsletter: The Spiritual Practice of Conscious Eating

The holiday of Thanksgiving is such a great occasion. When better to take some time out to count blessings, practice gratitude, and in general, reap the limitless benefits of a thankful heart. And because Thanksgiving is a very food-oriented holiday, I’ve always thought it is a great time to practice what I call Conscious Eating.

What is Conscious Eating? Well, the technique is quite simple. First, just take a moment or two before each meal to consciously remember all the people who have brought you the food on your plate.

Think about the farmer who plowed the soil, planted the seeds, watered, weeded, and hovered over the crops until harvest time. Think about the harvesting, loading of baskets and boxes, loading of trucks. Think about the truck driver who transported the whole food to a grocery store or to a factory for processing. Think about the factory workers who may have ground the grain or processed the sugar to put in the cereal that comes from the box. The more processed the food, even though it may be less healthy for us to eat, the more people that have been involved in bringing it to us. And of course, think of the person who made the money to purchase this food for you, and the person who went shopping and brought the food home, and the person who did the menu planning and cooking and cleaning up before the food made it to the table. And don’t forget to put yourself on the list, for taking the time and energy to give your body the gift of a good meal.

There was a time in our history when most of these jobs were completed by people we knew or even by ourselves. This is not commonly the case today. Today, the list of workers bringing us our sustenance is long. And it’s hard to go through this list of people without being filled up with awe and gratitude. I think meal time is a great time to send some of that gratitude radiating back out toward that multitude.

Now for the second part of Conscious Eating, take another moment to feel the life in the food. Remember how it grew from the warm soil, used the sun and the rain to grow and grow. Or perhaps more profoundly, remember how it was born and grew to walk on the land and felt the breezes and ate and slept and ultimately gave its body for your meal. Take this life force into your own body so that it might grow strong and live and help you to fulfill your destiny.
In this way, two or three minutes before eating can turn into a moment of awakening our awareness to the incredible acts of nurturing and caring that take place with each meal. Whether you’re sitting down to a home cooked meal or grabbing an Oreo in the car on the way to your next meeting, the process of feeding yourself is no small event when you look at it in this spiritual context.

For me, Conscious Eating is a way of expanding and deepening my relationship with Source energy. It is a way to remember my place in the cycle of life. And maybe most importantly, it is a way to remember that I am giving myself life in a very literal way when I eat. And I don’t do that alone. So, so many others feed me every day.

The feeling of gratitude and appreciation that this awareness brings me fills me with upliftment, contentment, and a deep stillness. Ultimately then, the practice of Conscious Eating can feed us with a deeper sense of connection to the life force, and I think, make our food even more beneficial to our cells. Happy Thanksgiving.