Vol. 3, Issue 63, September 19, 2009

From the Desk of the Diva

I've had a week of bathing in words and I feel ALIVE! There's nothing quite like painting the essence of who you are in the curves and lines of words that mark our expressions.

Tera

In this week's issue:

Recipes of the Week: Cucumber-Mint Gaspacho & Plain Chia Pudding by Sarma

Feature Article: Moments In Thyme... by Joyce Wiatroski

Feature Article: 5 Easy Ways to Get More Leafy Greens by Joanna L Steven

NEW RELEASE!

The First Ever Raw Food Recipe Book

Written Just for Kids!

Recipes of the Week: Cucumber-Mint Gaspacho & Plain Chia Pudding

Sarma runs ONE LUCKY DUCK which is an online store which offers every hard to find ingredient or perfect kitchen tool, and a host of other goodies. She breaks it all down into simple categories like ‘tools and techniques’ so you can get the skinny on dehydrating or why to use ceramic knives, what is happening to our almonds and vertical indoor farming in urban areas. Her latest book just out is "Living in the Glow," Living Raw Food!

CUCUMBER-MINT GAZPACHO

12-14 med cucumbers peeled and seeded and chopped (I used 4 and didn’t remove the seeds)

½ cup fresh lime juice

4 jalapenos, seeded and minced (I used one and only after I filled 2 small bowls for my boys)

2 red peppers, cored and diced small

1 small handful mint leaves cut thin

sea salt

black pepper

Process the cucumbers and lime juice until it is thick and chunky

Transfer to a bowl and add the red peppers, jalepenos and mint. Season to taste.

PLAIN CHIA PUDDING

1 cup chia seeds

3 cups nut mylk, coconut mylk or hemp seed mylk

3-5 T agave

1 t vanilla extract (optional- I used a pinch of real, raw vanilla powder)

¼ t cinnamon (optional- but so good)

pinch sea salt

Let everything combine and then sit in a bowl to set- about 20 mins in the fridge.

You can add fresh berries or dried goji berries for some zip and color.

These recipes and many more are featured in Raw Food Real World: 100 Recipes to Get the Glow available at oneluckyduck.com

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Moments in Thyme . . . (For Women With More Grace Than Giggle)

by Joyce Wiatroski

Oh, Mr. Maitre ‘d, so sorry, it’s ONLY me!
(Will all English majors please relax. I took poetic license with that opening. I know it should read, it is I!)

I’m sure I’m not the only woman who’s entered a restaurant and cringed when she heard, “Just one?” As if it were a crime to dine alone.
For years I traveled on business and at the end of a long day on the road, I often dined alone and grew accustomed to hearing those haunting words, “Just One?”

It’s still just one most days. Over the years I’ve learned that just one is the important one, whether dining out or eating at home. I have a healthy relationship with the food I eat and I’m important enough to allow mealtime to be an important time.

Do you feel the same way?
I’ve spoken with many single, widowed and divorced women who avoid going out to eat alone or who “can’t be bothered” to eat well at home. That speaks loudly of both their relationship with themselves and their relationship to food.

It’s taken me a long while to understand that as a society we’ve come to use food as a crutch, as entertainment, as a treat, as a reward, as a punishment—when all food is meant to do is be fuel for the body! It’s the gas in our tank. It’s what gives us the get up and go, the energy and impetus to do the things that bring us fulfillment, happiness, joy and love. It’s the foundation for abundant, vibrant health.
I love to remind folks, that we take better care of our cars than we do our bodies. When the gas tank is low, we fill it up. We check the oil and water, and when the car makes strange noises, we check it out, we don’t just ignore it.

We put the proper fossil fuel in the tank, use the right weight oil for the engine based on the season or the climate or the auto. And we certainly don’t try to run the vehicle without adequate water. And, guess what? We do all these things whether we’re alone or not because the car won’t take us where we want to go if we don’t.

Why don’t we do the same for our bodies?
Eating well and eating right to meet our body’s needs is the first responsibility we have to ourselves. If we expect our bodies to perform, to not keep breaking down, we need to do some serious maintenance. As we mature, many of the careless, neglectful eating habits we developed in our youth begin to take their toll.

Another prescription isn’t the answer.

I t takes the proper mindset to shed old habits.
First there has to be a desire for change, and then the self-discipline to begin making small changes daily and consistently. Continually remind yourself that each good thing you do for yourself is an affirmation that you are worthy of a good life filled with health and happiness.

If you love yourself, and the professionals tell us, we must love ourselves before we can love others, then we need to take a good look at our relationship with food.

Why do you eat?
I eat for fuel to provide the energy to do all the things I WANT to do.
I eat to nourish my body.
I eat to connect to nature.
I eat because I enjoy food.
I eat because I’m hungry.

Think about why you eat, what you eat, when you eat. Begin to develop a lifestyle that meets your needs, but one that leads toward a healthier more vibrant you.

Let’s continue to manifest. . .

Like fine wine, women grow better with thyme...

Do You Get Enough Leafy Greens?

by Joanna L Steven

Everyone knows that leafy greens are important, but often, we don't really know why they are, we're not sure which greens are best, and we wonder how much of them we should eat on any given day. Standard American Dieters often try to have a daily salad, but it's often a fairly small one that is generally drowned in store-bought dressings made with soybean oil (one of the most genetically modified crop in the US), cottonseed oil (a very pesticide heavy crop), white sugar, artificial colorings etc. and iceberg lettuce is a SAD favorite.

In the raw food movement, leafy greens are one food group everyone usually agrees on. Those who follow a low fat diet like 80-10-10 know to eat a whole pound of lettuce everyday, while those who follow a higher fat diet such as Brendan Brazier's put dark green leafies at the bottom of their food pyramid. Likewise, adepts of blending like to consume large amounts of green smoothies, and proponents of juicing consider green juices to be indispensable to good health.

Why are leafy greens so important?

Fruits are usually very low in minerals such as calcium, iron, magnesium etc, and while nuts are often mineral-rich, they are also high in fat. Leafy greens are very high in many minerals, and very low in calories. They are a great way to get all the minerals we need without overdoing it on fatty acids.
Greens are also, of course, a great source of chlorophyll. Many people notice that with higher intakes of chlorophyll, their skin glows and becomes healthier. Chlorophyll is also thought to be a great blood detoxifier.

Rotating your leafy greens is important. Romaine lettuce is high in folate, but parsley is high in iron. Kale is high in calcium, while Swiss chard is high in magnesium. The list goes on.

How can we eat enough greens?

Here are the best ways I have found to eat massive quantities of greens and enjoy every bite. I personally think that eating at least a pound of greens a day is optimal, but even small amounts are better than nothing.

1. Juice Your Greens

Green juices don't have to mean shots of wheatgrass. They can be delectable when made properly, and they are quick to make, too. For green juices to be palatable, you need to add the secret ingredient: fresh lemon juice. Lemon juice will take away the green taste and add a refreshing lemonade like flavor to the juice. Adding a little spiciness with ginger juice will make your green juice even better. By drinking 30 ounces of green juice a day, you can consume a whole head of lettuce on average without even noticing it! Don't forget to add dark leafies such as kale.

2. Blend Your Greens

If you don't think you are ready for green juices, start with green smoothies. Green smoothies are fruit smoothies, but with leafy greens sneaked into them. If you blend dark, sweet fruits such as berries, you can get away with adding several ounces of spinach without being able to detect any greenness. Green smoothies are a great way to eat a lot of swiss chard, too. My husband did not like green smoothies much at first, but now he loves them. I make sure to always include sweet fruits, and vary the greens.

3. Try New, Exciting Salad Dressings

People on the SAD (standard American diet) often equate salads with boring. Growing up in Europe where bottled salad dressings are hard to come by, I had to learn to make my own. Try your hand at new recipes such as sweet dressings with mangoes, or spicy dressings with mustard, or even fat free dressings with blended tomatoes and fresh herbs! When I don't have time to make an exotic dressing, I simply mix olive oil and raw apple cider vinegar at a 2:1 ratio, add a pinch of sea salt, a little mustard, and sometimes a little crushed garlic.

4. Vary Your Salad Ingredients

When I eat out at restaurants, I'm often disappointed by the salad selection. You can make large, delicious and satisfying salads without having to resort to the traditional iceberg lettuce, cucumber and tomato. Try layering lettuce with peeled citrus fruits and avocado, or tossing spinach with strawberries! Try different greens, such as arugula (also called roquette) with fresh mushrooms. The possibilities are endless.

5. Marinate Your Greens

There are many types of greens that people shy away from, or wouldn't eat unless they've been sauteed. Did you know that marinating your greens will reduce their size dramatically, and soften them as if they were cooked? I was never a big fan of kale salads until I started marinating them. Simply massage the leaves for a few minutes with olive oil and a little salt, and see them wilt down. Then, toss them with pine nuts, dry cranberries, and a sweet raspberry dressing, and you've got yourself a meal!

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