Mixing Up The Paints

"In herbs and spices lie the joy of food, the nuances, the sensual, the art and the fun of cooking.” - Jeff Cox, Author of The Organic Cook's Bible

ADD COLOR

Herbs and spices are like paint on a palette. Every artist should know how to mix colors together to make the perfect shade. Many herbs and spices also stop cancer from growing in your body. For example Cumin has a high iron content, it aids digestion by increasing pancreatic enzymes, it scavenges for free radicals, and aids the liver to create more detoxifying enzymes. Many other herbs and spices are anti-carcinogenic, aid digestion, and some can kill bacteria in the mouth.

Slowly experiment by adding and subtracting spices and ingredients to make your masterpieces healthier and tastier.

Some of my favorites are:
Basil
Oregano
Cumin
Tarragon
Nutmeg
Fenugreek
Garlic

I prefer a rich spice that is on the mild side. Find out what your favorites are by going to a large local health or ethnic food store or spice shop. Smell the different herbs and spices. Buy a few new spices to experiment with, search foodnetwork.com or cooks.com for recipes to spice up ordinary foods.

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Buying bulk quantities from a local health or ethnic food store will cost much less on average than even Wal-Mart's McCormick seasonings.

In Colorado we have Natural Grocers by Vitamin Cottage, I bought 4 ounces of Cumin Seeds for $1.90. Wal-Mart has McCormick's Cumin Seeds for $2.72 for only .95 of an ounce.

Natural Grocers Whole Cumin Seeds are about 48 cents an ounce.
Wal-Mart's McCormick Whole Cumin Seeds are $2.86 an ounce.
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Summer's Quick Lemon Tarragon Marinade
(Great on Salmon, Beef, and Chicken)

1/4 Cup - Olive Oil
1 Tablespoon - Tarragon
4 Cloves - Garlic (minced) (Don't have fresh garlic? Try 1 teaspoon of Garlic Powder)
2 Teaspoon - Kosher Salt
1 Teaspoon - Lemon Pepper (Don't have Lemon Pepper? Try lemon peel or lemon juice mixed with pepper)

Mix all the ingredients together and spread over a clean trimmed piece of steak, salmon, or chicken and then grill, pan fry, or broil.
Grilling is my preferred method.

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Summer's Chicken Parmigiana/Asiago

In a pie plate or similar dish combine the following ingredients:
1/2 Cup of Almond or Hazelnut Meal (Finely Ground Nuts)
2 Tsp - Basil
1 Tsp - Oregano
1/2 Tsp - Garlic Powder
1/4 Cup - Grated Parmesan or Asiago Cheese

In another pie plate crack one egg and beat it.
Take 2 large chicken breasts or 4 small chicken breasts, rinse with water and trim off the fat.

Put a large pan on medium and coat with oil.
Coat each chicken breast in the egg and then in the meal mixture.

Then place in the pan. Cover pan with lid, to keep the heat and moisture inside [this helps cook the chicken evenly].

Watch the chicken and flip it to make sure the coating does not burn.

Place a fork into the thickest part of the breast and then press down - if the juices come out clear - it is done!

Instead of pasta try a side of steamed broccoli.
Take a pot (that fits with your steaming pan) and fill with water - place on high.

Cut broccoli into the steamer, since it has holes in the bottom it is also a perfect colander to rinse the broccoli off.

Put the steamer on the boiling pot and place a lid on it. The broccoli is done when a fork easily moves in and out of the stem.

For marinara: heat 1-2 cups of your favorite natural spaghetti sauce in a small pot on medium.

When cooking always remember the KISS principle:

(As my husband says)

"Keep It Simple Sweetheart!"

Cut Out The Crayons

REFINE YOUR DIET NOT YOUR FOOD

Its time to update materials, put down the crayons, hide the easy mac and minute rice, and go to the next step. Plan some time to go to the grocery store. Take time to read ingredient labels. Ingredients are the main focus. Make sure the products you buy don't contain artificial sweeteners, pesticides, preservatives, hydrogenated oils, or hormones. Check the nutrition labels to ensure the product has no trans fat.


PESTICIDES

The Environmental Protection Agency (EPA) concluded that 60% of herbicides, 90% of fungucides and 30% of insectides are carcinogenic.

Many pesticides accumulate in fatty tissues.

In a study of 409 women at Belguim's Sart University Hospital, women with breast cancer were 5x more likely, than women without breast cancer, to have traces of the hormonal disrupting pesticide, DDT, and 9x as likely to have an estrogren modulating pesticide, hexachlorobenzene, in their blood.

ORGANIC
Organic food should have had no contact with pesticides. Since it is harder for farmers to care for produce without the use of pesticides - organic produce will tend to be more expensive. The EWG (Environmental Working Group) refer to the produce that contains the highest amount of pesticides as the dirty dozen: Peaches, Apples, Bell Peppers, Carrots, Celery, Nectarines, Strawberries, Cherries, Grapes (imported), Lettuce (including Kale & Spinach), Red Raspberries, and Pears.

The ESG also recognizes the following as the “Clean 15”: Onions, Avocados, Sweet Corn, Pineapples, Mangoes, Asparagus, Sweet Peas, Kiwis, Cabbages, Eggplants, Papayas, Watermelons, Broccoli, Tomatoes, and Sweet Potatoes. While the “Clean 15” still contain pesticides they contain about 80% less than the “Dirty Dozen”.

These fruits and vegetables were tested after washing and normal peeling had taken place.

NATURAL
Natural food are less regulated and may contain pesticides – but are still a healthier option to non-organic produce. They are usually less expensive than organic and are usually produced without added hormones, artificial sweeteners, artificial colors, flavors, preservatives or high fructose corn syrup.

HORMONES
When humans eat meat, dairy, or eggs from animals that have been injected with hormones, they run the risk of traces of the harmful hormones being introduced to their body. They are potentially cancer causing and may cause precocious puberty in children.

Beware of the bovine growth hormone also known as rbST and rBGH. Dairy produced with these hormones do not need to say so on their label so make sure the label reads "no rBST" or "made from cows not treated with rBGH"

HYDROGENATED OILS
Put it back on the shelf if "hydrogenated" is part of the title of an ingredient. Partially hydrogenated and hydrogenated oils are a cheap substitute for butter. Butter contains necessary fats that are useful to your body. Where as hydrogenated oils build up in your body and lead to obesity, multiple sclerosis, arthritisis, stroke, and heart attacks. While these ingredients are meant to preserve products from going rancid they are worse than a fuzzy green Twinkie...

PRESERVATIVES

The FDA should require a perscription for these five harmful preservatives. Most of them are found in luncheon meats, bacon, sausages and other over-the-deli counter meats.

May Turn on Cancer Cells
Sodium Nitrate, BHA, BHT, and Propyl Gallate.

Causes Nerve Cell Damage
MSG (Monosodium Glutamate).

Sculpture of Sweetness

Sugar, a crystallized sculpture of sweetness. It is beautiful, comforting, and fulfills our sweet tooth's desires. No matter how much or how little it is processed or what chemicals are used to fabricate it; science has yet to make sugar and it's artificial substitutes, healthy.

These sweet ingredients have overtaken grocery isles...

...and our own cravings.

It is time to put them away, not the desserts and chocolates, but the forms of sugar that appeal to our taste-buds and yet are unappealing to our arteries and intestines.


ARTIFICIAL SWEETENERS

• Aspartame
  Marketed as: Equal, Nutrasweet, Canderel and Spoonful
  Potential side effects: short term memory loss, brain tumors, headaches, dizziness, vomiting, nausea, blurred vision, seizures, and convulsions.
  For more information on Aspartame read Dr. Mercolas extensive article Aspartame History of Fraud and Deception, http://www.mercola.com/article/aspartame/fraud.htm.
  

• Sucralose
  Marketed as: Splenda
  Contains 4 calories that can throw off dieting and people with diabetes.
  Potential side effects: skin rashes, diarrhea, muscle aches, headaches, intestinal cramping, bladder issues, stomach pain, dizziness and numbness.
  

• Saccharin
  Marketed as: Sweet N Low
  Has a metallic taste and is carcinogenic.
  Potential side effects: bladder cancer.
  

• High Fructose Corn Syrup
  Made of a fructose that can only be digested in the liver
  Potential side effects: non-alcoholic fatty liver disease.

NATURAL SWEETENERS

• Refined White Sugar
  Refined sugar has no nutritional value. The body pulls essential nutrients like calcium, sodium, potassium and magnesium to metabolize the sugar, which provides no nutrients in return.
  

• Brown Sugar
  Brown sugar is made with refined white sugar and processed molasses. Manufacturers add the molasses and it's nutrients back into the white sugar. Making it a healthier option to refined white sugar because of the nutrients in the molasses. However, it is still highly processed.
  

• Turbinado Sugar
  Marketed as: Sugar in the Raw
  Turbinado sugar has 4 fewer calories than refined white sugar because it contains moisture from molasses. Instead of adding molasses after processing it out,like brown sugar, turbinado is granulated in a turbine. This allows the sugar and the molasses to never be separated. While it is metabolized in your body the same as refined sugar it carries small amounts of calcium, magnesium, phosphorus, potassium, mineral salts and iron. Therefore, Turbinado will not deplete these essential nutrients like refined sugar.
  

• Honey
  Honey has more calories than refined white sugar, but it also contains enzymes, soothes the throat, and a bit of local honey can help with pollen allergies. Be cautious it will raise your blood pressure higher than sugar.

• Agave
  Agave is a heather option and replaces honey, but some brands over-process agave making it the same as high fructose corn syrup, so brand research is important.

For the healthiest sweeteners try xylitol or stevia.

• Xylitol
  Xylitol is natural and is used by many dentists for its ability to reduce plaque on teeth and plaque in the body. However, it is expense averaging at $6 a pound; so I normally use it only in my tea and my husband's coffee.

• Stevia
  Researchers say it has zero calories, no influence on blood sugar or insulin, prevents cavities, and does not feed candida. Some say it has no aftertaste, but I find that the liquid form has a definite flavor and it is very easy to over use. So slowly add it to whatever you are making because it easily overpowers the taste-buds. Extremely expense ranging at the lowest end for 2 ounces of liquid stevia at $6 and powdered stevia ranges at $20 a pound.

Choose the healthiest options that fit your budget and make your masterpiece sweet to your tastebuds and your arteries!

Expanding Your Palette

Some say, “we are what we eat” but, for many people food does not define them. We have passions, goals, family and friends. So, eating healthy needs to be a great addition to our life, not a hostile takeover!

FIND YOUR PALETTE
As your muse, I want to inspire you to try new vegetables, fruit, meats and grains. It is worth the risk to retaste foods that you have disliked before. When I was young, I would try avocados every once in a while, and disliked them, until one day suddenly I loved them. So, put the past behind you and try foods like brussel sprouts, broccoli, asparagus, and my favorite – artichokes. You may find that your taste buds will surprise you.


BEYOND SALT AND PEPPER
Discover new cooking techniques and experiment with spices. Find the right inexpensive kitchen appliances and gadgets that make cooking fun and easy. With a little time and effort, you can create a healthy masterpiece that will make your mouth water more than their unhealthy counterparts aka fast food and microwavable meals.


KNOW YOUR BODY
Everyone has a different body type. We each react differently to foods. Some people have allergies to lactose, nuts, etc. Sometimes allergies are hidden and like wheat (gluten). These are some reasons why cut-and-paste diet plans do not work for everyone – it is essential that you find what works best to keep you healthy. Know your body, sense how it is reacting to different foods.

My local grocery store had samples of fresh sushi with avocado I tried it and liked it and asked “What is in it?” “Eel”. EEL! Surprising? It surprised me. You too will be amazed at the adventure of cuisine that lies on the journey ahead. By the way, the eel sushi (Caterpillar Roll) was so good I had a second piece.

Creating a masterpiece takes imagination and experiencing trial and error. Do not let fear keep your creativity down.

Picture of Health

There is an art to healthy eating. Some diets maybe Monet, others Picasso. As the artist you can make every meal a masterpiece.

Like an artist paints on a canvas, you paint your picture of health with your diet and lifestyle chooses.

YOU WILL BE SURPRISED

• how quick and easy it is to eat healthy
  
• how tasty your cooking can be
  
• how inexpensive healthy options are

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Check this weeks sale fliers. Buy produce and meats that are on sale that week. Plan your meals around those ingredients. This will save money and guide you on your journey.

Try cooking from scratch this week – stay away from processed, pre-packaged foods.
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Quick Breakfast Recipe: Scrambled Eggs with Tomatoes

Ingredients: Eggs, Milk, Basil, Oregano, Provolone or Shredded Cheese, Grape Tomatoes, Tortilla (optional)

-Place pan on medium heat, add grapeseed oil to coat bottom.
-Crack eggs on a solid surface into a bowl. (About 2-3 eggs per person).
-Add 1/8 cup milk for every 2 eggs and stir.
-Pour Egg and Milk mixture into heated pan.
-Sprinkle Basil and Oregano lightly over the top and mix the eggs with spatula as they cook.

-When bottoms as done flip over and and add provolone or your favorite shredded cheese.
-Let the cheese melt and make sure the eggs do not burn.
-Take eggs out of pan and put on a plate.
-Rinse about 5 grape tomatoes (per person) and slice them in half.

Take it to go: Place a torilla in the medium warm pan for a few seconds on each side, until it is warm. Put Eggs and Tomatoes in the tortilla.