Recipes1

Natural food supplements

If you eat a well balanced diet of natural foods, why do you need food supplements?
Even if you eat the nutritional best diet, you do not obtain enough vitamins, minerals and trace minerals for health. Even in the best organically grown food there are nutritional factors missing. When food is bought in the market, much of the fresh food has lost its vitamin during the long shipping progress from grower to consumer, and also lost during cooking. More of our foods are refined; they have fewer nutrients. We consume two-three times the recommended amount of sweets and desserts. Calories abound, but nutrients are missing. Snack foods and fast foods have replaced home cooking. Convenience has been substituted for nutrients. Additives to foods are detrimental to nutrient quality.
With so many factors affecting nutrient loss, most people need a nutritional supplement. If you smoke, drink, lack exercise, and live under excessive stress, you need a well-balanced vitamin and mineral tablet daily.
While a vitamin/mineral supplement is good, the ideal of " more is better" can be dangerous. Be sure that you get natural food supplement from your Health Food Store. Keep away from synthetic supplements.

Buying fruits and vegetables

Fresh produce is nearly a thing of the past for most of us. Our production, distributing, and packaging processes are highly technical and extremely complicated.
If you were to pick a fresh fruit or vegetable, undamaged, at its peak of maturity, and compare it with frozen and canned forms of the same food, the fresh product would rank highest in nutritional value. Frozen would rank second and canned third (the prolonged heat treatment in the canning process destroys some nutrients).
Many fruits and vegetables are picked at their peak of maturity and rushed to nearby processing plants and quickly frozen. Such frozen products would be higher in nutritional value than the fresh foods that travel several days or month to the supermarkets. Fresh fruits and vegetables may be both cheaper and more nutritious at their growing site than the same products shipped long distances. Fruits and vegetables picked green and allowed to ripen on their way to distance markets do not develop their maximum nutrient content.

Guidelines for preserving the nutrients you pay for:
Store food for only short periods of time in appropriately cool environments, in plastic bags or airtight containers in the drawers of the refrigerator.
Try to peel and cut foods as little as possible. When you cut up or break apart a fruit or vegetable item, vitamins and enzymes immediately begin to be destroyed due to exposure to light and oxygen. It is better to eat the whole thing at once than to save part of it in the refrigerator for another meal.
Just before you eat your food, wash it in cold water using a nontoxic soap. Rinse thoroughly and pat dry.
Avoid soaking.
Use only small to moderate amount of water in cooking.
Consume cooking liquids.
Avoid overcooking.

Guidelines to follow when you are under stress:

Eat plenty of fresh fruits and vegetables.
Decrease your sugar intake to as near zero as possible.
Avoid eating fried foods altogether.
Eat more bran and high-fiber foods.
Drink plenty of water.
Substitute some whole grain foods and legumes for meat.
Cut down on caffeine consumption.

Eating right requires planning, discipline, and determination, but the results are well worth the effort.
Soon you will find that choosing the right food is second nature to you- something you can't afford to live without.

Why eat vegetables?

Vegetables are essential to healthy diet. Its high in Vitamins and Minerals than a box of synthetic vitamin tablets. Broccoli, mustard greens, dandelion greens, collards, parsley and kelp (sea vegetable) provide more calcium than cow's milk. Both fruits and vegetables are excellent sources of dietary fiber, it acts as the "intestinal broom." Packed with Anticancer nutrients: Carrot is king of the "cabbage patch", high in beta-carotene (vitamin A). Cruciferous vegetable family (cabbage, broccoli, Brussels sprouts, and cauliflower.)
Low in fat and devoid of cholesterol, also low on the food chain. This means they contain fewer contaminants from pesticides and other environmental toxins than the farm animals.

How to eat vegetables:

Never eat raw: peas, beans, alfalfa sprouts, lentil sprouts, mung bean sprouts, and mushrooms.

Best when cooked a long time: beans, lentils, chickpeas, eggplant.

Better cooked than raw: beets and beet greens, spinach, cabbage, broccoli, cauliflower, kale,
Brussels sprouts, mustard greens, winter squash, green beans. Do not overcook green vegetables.

Good both raw and cooked: carrots, celery, onions, garlic, chives, spring onions, summer squash, turnips, asparagus, sunflower sprouts, tomatoes, peppers.

Better raw: lettuce, other salad greens, watercress, cucumbers, and radishes, buckwheat sprouts.

WHAT JUICES ARE BEST?

Vegetable juicing

Carrot juice is high in Vitamin A (beta-carotene), Calcium, Potassium, and Magnesium. It gives excellent flavour and appearance to any juice and provides a good base for blending, with other vegetables.

Celery is high in organic sodium (the 'OK' type); potassium; phosphorous and blends well with carrots.

Parsley is an herb, not a vegetable but as a member of the 'green' family, it is a great cleaner. Parsley should be taken in only small quantities. (One small handful is sufficient)

Beetroot is a 'blood builder' that combines well with other juices. It rich in iron also contains 9 essential minerals and 4 major vitamins. Beetroot is very 'earthy ' in taste so it is best used in small quantities.

Spinach is a great blood cleaner. It is also rich in vitamin A, B &C, plus calcium, magnesium, phosphorous and potassium. Spinach does contain oxalic acid so best to consume in small quantities, if you suffer any aches or joint pains.

Lettuce is a good source of calcium, chlorophyll and potassium. It also contains vitamin A & E and also a good blood cleanser.

Vegetables, which is more difficult to juice.

Cucumber
Parsnip
Broccoli

HOW TO MAKE FRESH JUICES

Start with small quantities and increase the intake progressively. It is not a good idea to mix fruit and vegetables- enjoys them separately. The only exception is the apple, which adds a sweet taste to vegetable juice and chemically and nutritionally blends well with vegetables.
Scrub the carrots (rather than peeling) and wash the other vegetables. Once you have juiced the juice, drink it the next 10-15 minutes. Swirl the juice around in your mouth before swallowing, allowing the nutrients to enter through the pores of your skin.

JUICES-COMBINATIONS

1 medium carrot
½ sticks celery
1 thin slices beetroot
2 leaves of lettuce
1 sprig parsley
1 small handful English spinach
1 small apple

2 small carrots
½ sticks celery
1 thin slices beetroot
2 slices cucumber
3small broccoli heads
1 small apple
2 leaves of lettuce

2 small carrots
2 sticks celery
1 sprig parsley plus a small amount of lemon juice

LEGUMES: Beans, Lentils, Nuts and Seeds

Use dry beans with care because they tend to be hard to digest, particularly if the digestive tract is sensitive during or after treatment. If you desire the flavour of a bean but are concerned about it digestibility, you can remove the skin by putting them through a ricer after cooking and before adding them to the recipe. This may make the recipe smoother and thicker since the beans will no longer be whole, but your body will more easily handle them. Fresh but well-cooked beans are the best, be sure thoroughly cook them since undercooked legumes (dry beans, peas and lentils) contain some potentially toxic compounds that. When completely cooked, become harmless. Some people, though, regardless of how healthy they are, have problems with gas (flatulence) after eating beans.

HOW TO COOK BEANS PROERLY FOR GOOD DIGESTION (AND NO GAS)

Beans should be washed carefully to remove any stones, grit and debris.
Soaked overnight in cold water uncovered. Discard this water (water the plants) and refill with fresh before cooking. You lose some of the nutrients, but the soaking also remove some of the complex sugars, making your legumes more digestible and their remaining nutrients more readily utilized. Soak chickpeas 12 hours or more and soak soybeans 24 hours. Avoid using soybeans, as they usually require a pressure cooker. Lentils and split peas do not require presoaking usually more readily digested than other legumes.

Important: Throw away the water the beans soaked in. This soaking water contains a gas released by the beans while soaking, which in turn will give you gas.

Rinse the beans several times and swish them around in fresh water.
Put the beans in a large pot that beans fill only about half of the pot and add fresh water until beans are covered by 3cm or so of water.
Bring the beans and water, uncovered, to boil on high heat.
When the beans are boiling, a white foam or froth will generally form on top. Scoop this off and discard it. This is part of what contributes to gas.
Add extra water if needed so the beans are still at least 3cm under water and turn the heat down to very low, just low enough so the beans are barely bubbling. They cook best at this temperature. Always cook legumes thoroughly. The softer they are, the more easily digested. Don't salt legumes before or during cooking. This makes their skins tougher and harder to digest.

Quick way: - Put the beans in a large pot with ample water to cover. Bring the water to a boil, and keep it at a rolling boil for one minute. Turn off the heat, cover, and let soak for an hour. Then discard the soaking water, rinse the beans, and cook them in fresh water until tender.
Optional: Add 1-tsp. ground fennel or preferably 1-tsp. savoury to the beans. This also improves their digestibility.
Cook for 11/2 hours or more until the beans are very tender and a bean can easily be mashed with the tongue on the roof of the mouth.
Always chew beans slowly, never eat them fast or when under excessive stress or fatigue.
Have some raw foods first in a meal before eating the beans, to aid in their digestion.
Consider taking a digestive enzyme supplement when you eat legumes.

Cooking times for beans vary, but most are cooked within one hour.
Lentils are one of the most digestible legumes are red lentils (brown and green lentils tends to be harder for the digestive tract to handle). Red lentils cook quickly (in 20-25 minutes) and can be simmered until they turn creamy, smooth, and golden-coloured.

Tofu is a very digestible food that contains good oils and excellent protein. Made from cooked soybean milk, which has been coagulated, with a calcium or magnesium salt, tofu is mild tasting and readily takes on the seasonings used in cooking. If you are concerned about your calcium intake, be sure and buy the tofu that is made with calcium.

Don't eat leftovers

Reheating of fat destroys food values, so double cooking of any food is harmful and its natural nutrients are lost. Warmed over and recooked food means eating empty calories.
Cooked starches such as potato, rice and barley make a perfect culture for all kinds of deadly germs.
Why take chances with your health and life by eating leftover foods? Leftover food that is refrigerated does not save it from contamination.

Please do not be penny wise and health foolish!
Remember that reheated food is dead foods!

Never use aluminum cooking ware

Proper nutrition involves not only the correct selection of foods, but also their proper preparation. Even when you cook your food correctly, it may be spoil by chemical reaction when used with the wrong kind of cooking utensils, such as aluminum ware and Teflon ware.
Aluminum, a lightweight metal extracted chiefly from bauxite. It can be found in the air we breathe, in the water we drink and it's use as a natural component in the water treatment process. It is also added to many food products during manufacture, in cosmetics and in drugs.
Aluminum is not a heavy metal, it has been found to be toxic. It permeates our air, water, soil and small amounts are presents in our food. Research revealed that this metal is absorbed and accumulated in the body
Many symptoms of aluminum toxicity are similar to those of Alzheimer's disease and osteoporosis. Aluminum toxicity can lead to colic, rickets, gastrointestinal disturbances, poor calcium metabolism, extreme nervousness, anemia, headache, decreased liver and kidney function, forgetfulness, speech disturbances and memory loss, softening of the bones and weak, aching muscles.
Aluminum in drinking water increased the chances of individual developing Alzheimer's disease.
The kidneys excrete aluminum; toxic amounts of aluminum may impair kidney function. Those who enjoy fast foods should be aware that processed cheese has a high aluminum content. The highest aluminum content is the cheeseburger. This mineral is added to give processed cheese its melting quality for use on hamburgers.
In addition to aluminum cookware - foil, antacids, tea, baking powders, salt, pepper, some shampoos contain aluminum lauryl sulfate. Fruit juice stored in aluminum coated waxed container, city water, food processing (pickles and radish in particular), antiperspirants, deodorants, beer (esp. in aluminum cans, bottled are a better choice) bleached flour, table salt, tobacco smoke, cream of tartar, Parmesan and grated cheese, aluminum salts, douches and canned goods.
Avoid using aluminum utensil in your kitchen. Replace with stainless steel, heavy enamelware, Pyrex, and glassware. Teflon ware has the advantage of enabling you to cook without grease. However, in time or after getting a hard blow, the treated surface may become opened or broken and a very toxic substance may come into contact with your food. This toxin can cause severe digestive problems.
You should not use grease in any kind of utensil and you should not subject food the high frying temperatures, with or without grease.
Beware of products containing aluminum. Read the labels and avoid those that contain aluminum, betonite or dihydroxyaluminium.

Ripe bananas are a perfect food.

Bananas is one of the finest sources of organic potassium, and for this reason many heart specialists prescribe 2 bananas daily for patients on a salt-free diet. Bananas is the perfect food of man for both the well and sick, when eaten fully ripened. When the peel of the banana is covered with brown spots, it is at its height of ripeness.

Drink Vegetable juices in moderation.

Although you receive the same nutritional value from citrus with either the whole fruit or the juice, this does not hold true in vegetables. One 6-ounce glass of mixed vegetables juices- such as carrot, beet, celery and parsley- was sufficient for one day's ration, and that the greater portion of vegetables in a natural health diet should be eaten. Health people went on a vegetable juice binge. They thought that, if a small amount of this juice were good for health, a gallon would mean greater health. They become vegetable juice drunker. The body needs and can use only so much raw vegetable juice, regardless of the intake. The kidneys pass out the surplus. In the case of over - indulgence in carrot juice, the yellow pigment is not eliminated but is absorbed in to the skin tissues. Drinking a 6 - ounce glass of mixed raw vegetables three or four times a week is sufficient for nutritional health. The rest of the vegetables should be eaten raw or cooked. Raw carrots, beefs and celery are especially good providers of moisture and bulk - and when eaten this way, the yellow pigment of the carrot is eliminated along with the bulk. Fresh juices are concentrated sugar and are to be limited for they could throw your sugar - insulin balance off.

Juice combinations:
1. Cucumbers, Kale, Celery, Carrot and Ginger
2. Beet, Carrot, Parsley, Spinach, Daikon and 1 clove garlic
3. Carrots, Spinach, Parsley, Cucumber and Chlorella.