World's Best Raw Burritos

Do you ever walk around the produce section of your local grocery store or farmer's market and think to yourself that all the green leafy stuff just kind of looks the same, even though they have different names? I had a little chat with a woman the other day who saw me picking and bagging up a few different leafy greens. She asked me what I did with it all and wouldn't a pre-made salad mix be just as good? Umm. No. 

While the green leafy veggies may look similar and be grouped together when talking about healthy eating ("Eat lots of green, leafy vegetables!"), the truth is that each of them provides its own unique phytonutrients that help our bodies to function at optimal levels. So, while spinach and kale, for example, are two nutritional powerhouses of the greens family, they can't cover all the bases just on their own. That's why it's a great idea to mix up your use of greens and eat a wide variety of them.

Let's talk about swiss chard. 

As of this writing, research has revealed that chard leaves have at least 13 different polyphenol antioxidants. One of these, syringic acid, is able to regulate blood sugar by limiting the amount of carbohydrates that get broken down into simple sugars. Betalains are also among the phytonutrients in chard, providing antioxidant, ant-inflammatory and detoxification support. 

So, do you need swiss chard as a regular part of your diet?

Yes, without question.

Here's a recipe that has been very popular with my family and friends, and I love it because it's easy to make, versatile, surprisingly filling and absolutely delicious. For the filling, I use whatever veggies I have in the house or in my garden. Today, I filled the raw burrito with carrots, purple cabbage, sunflower seed sprouts, cucumbers and raw pine nuts. Use your imagination - you can even set up a "raw burrito bar" with different chopped fillings that your family or guests can use to make their own burritos to their liking.

World's Best Raw Burrito

Where Have You Bean All My Life?

If you're like me, when you think of greens, beans aren't the first things that pop into your mind. But I'm about to change that!

While all other beans are allowed to mature before being dried, green beans, also called string beans, are picked while still young and tender, when the inner beans have just begun to form. That's what makes them edible raw or slightly cooked, pods and all.  Green beans have recently been shown to have very strong anti-oxidant capacity. We can see the presence of highly concentrated chlorophyll in the beautiful, bright green color of string beans, but what we can't see is the other good stuff  - lutein, beta-carotene, vilaxanthin and neoxanthin. These are nutrients we normally associate with red and orange produce like carrots and tomatoes. Like I always say, don't judge a book by its cover.

Sadly, we are used to seeing this gorgeously green plant overcooked to a dull khaki color, with a limp and unappetizing mouth feel. If used at all, green beans are a way to fill space on a plate, and rarely take the spotlight as the stars that they really are! Here's a recipe that I make at least once a week, by popular request. It can be eaten warm, but I think it's best served chilled. I make a big batch and put it in the refrigerator for a quick snack or a scrumptious side dish. It sure beats the heck out of potato chips, both for flavor and nutrition. 

Out of This World Green Beans
(with raw option)

1/2 lb fresh green beans, washed
3 cloves fresh garlic
3 Tablespoons raw sesame seeds
chili paste to taste
3 Tablespoons sesame oil
Sea salt to taste

Bring a pot of water to boil. Add the green beans and blanche until bright green. This should take no more than 3-5 minutes. We want to bring out the color and the crunch in the beans, so be careful not to overcook. Drain and set aside.

If you choose to make a raw recipe, skip the above step and, instead, carefully wash the green beans. Set aside.

Grind the sesame seeds with a mortar and pestle. You can find these anywhere, ranging in price from under $10 to over $100. No need to get fancy, just get one that you like and that fits your budget. You don't need to crush all the seeds, just a lot of them. So it will resemble a coarse powder with some seeds still intact. Empty this into a big bowl. Add garlic to the mortar and top with some sea salt. The salt helps break down the consistency of the garlic, as well as adding flavor to the dish. Grind the garlic with the pestle until it becomes a paste. Add the garlic to the sesame in the bowl. Top it off with your choice of chili paste and the sesame oil and mix well. Transfer the drained green beans to the bowl and carefully work it around with a large wooden spoon to coat the beans with the sesame mixture.

And you're done! The next time you're craving a savory snack, this delicious and nutritious snack will be as close as your refrigerator.

For more variety, try this recipe with asparagus or broccoli!

Guest Post - Heirloom Gazpacho with Grapefruit and Basil

If you've never visited Elana Horwich's Meal and a Spiel, you are definitely missing out! She's funny and smart and boy, does she have the best recipes around!

I asked Elana if she had any yummy no-cook recipes for hot summer days and she came through with flying colors! This nutritious and insanely good soup takes a little bit of time, but the results are definitely worth it. 

Here is the recipe, and if you want to know the story behind it, click here. Thank you, Elana!

Heirloom Gazpacho with Grapefruit and Basil

makes 4 cups gazpacho

4 servings or 15-18 large shot-glass appetizer portions

• 1 pound red or reddish-brown ripe heirloom tomatoes or 4 or 5 large vine ripened tomatoes
• 1 large yellow ripe heirloom tomato, chopped finely
• 1 English cucumber, cut into 1 inch rounds
• 1 red onion, peeled and quartered
• 2 tablespoons sherry vinegar
• 1 ½ teaspoons kosher salt
• one grapefruit
• a handful of fresh basil leaves, cut into thin strips

1. Cut red tomatoes in half and use a spoon to scoop out seeds. (With heirlooms, you might need to be a little creative to get seeds out. Just do it and don’t stress it. It’s all good. You are on the way to making a delicious gazpacho.)
2. Put red tomatoes, half of the cucumbers, one quarter of the onion, the sherry vinegar and one teaspoon of salt in your food processor until fully puréed.
3. Pour into a large bowl.
4. Add the rest of the cucumbers and 2 quarters of the onion (you will have one quarter remaining) and pulse into finely chopped. Do NOT over process or you will lose the crunch in your soup. Push the PULSE button in this rhythm: pulse-pulse-pulse-pulse. Until finely chopped.
5. Add chopped onion and cucumbers to bowl of purée.
6. Add most of the chopped yellow tomatoes to purée and the last ½ teaspoon of salt. Leave a small handful of the yellow tomato pieces for garnish.
7. Cover and chill in fridge for an hour to allow flavors to meld.
8. Cut off all the peel of the grapefruit including all of the pith, the bitter white inner skin. Chop the grapefruit into ¼- ½ inch pieces, avoiding the seeds.
9. To serve, place in small bowls or shot glasses and top with a few pieces of grapefruit, a few pieces of yellow tomato and a pinch of basil strips.

Try Juicera!

This is not a sponsored post and I have not received any financial reward for this endorsement.

If you've ever thought about doing a juice cleanse (also known as a juice fast), here's a company you may want to get acquainted with!

Recently, Michael and I had the pleasure of meeting two young women who really impressed us with their integrity and the quality of their juices, all of which are made from 100% fresh, organic fruits and vegetables. They use a Norwalk Juicer, which I believe to be one of the best juicers available. You can get the highest quality juice delivered right to your front door - Juicera will FedEx their wonderful juice anywhere within the contiguous U.S.

Michael and I have been juicing for many years (Michael since the late 1960s!), and we know the positive impact fresh fruit and vegetable juices have had on our health. But, we also know that not everyone has the time and wherewithal to do this at home, so we want to take this opportunity to spread the word about a company that does all the work for you. The quality of Juicera juice is unparalleled and we wholeheartedly recommend that you give them a try.

Michael and I truly want these ladies to succeed in their wonderful business venture, and we do not receive any financial benefit from your purchase of Juicera juice. But you can! Mention "E3Live" when placing your order, and you will get a 10% discount.

For more information, visit their website or call, they would love to answer any questions you have.

www.Juicera.com

305-761-4009

Raw Vegan Sushi Recipe from Hippocrates Health Institute

Love sushi but want to eat vegan? You're in luck! Here's an easy and delicious recipe from the fabulous people at Hippocrates Health Institute!

Raw Vegan Sushi Courtesy of Hippocrates Executive Chef Ken Blue and New Times Broward-Palm Beach What You Will Need: A sharp knife for cutting vegetables A bamboo sushi mat A small cup for water Ingredients: 4 to 6 sheets of dried nori seaweed (un-toasted) 1/2 to 1 cup julienned cucumber slivers 1/2 to 1 cup julienned carrots slivers 1/2 to 3/4 cup thin-slices avocado 2 to 3 cups sprouts (alfalfa, broccoli, clover, etc.) Soy sauce, sushi vinegar or miso to taste (or any vegan dressing) 1 cup of water

World’s Best Candied Walnut Recipe

I’ve always loved the funny look of walnuts – like crunchy brains nestled in bumpy little shell “skulls”.  You probably don’t want to think about eating brains, and I don’t blame you. But, as a child, I just delighted in the thought of eating “nut brains” and I’d crunch on them every chance I got. What can I say? I had a very active (and, admittedly strange) imagination.

Recent scientific studies have shown that walnuts have both more healthful antioxidants and higher qualities of antioxidants than any other nut. That’s music to my ears, because now I have a great reason to eat my fill of walnuts. 

Here’s my recipe for a super healthy snack that also satisfies my sweet tooth. And, in an upcoming post, I’ll give you a recipe for a scrumptious salad to use your walnuts in. So, without further ado, I present to you the World’s Best Candied Walnut Recipe.

Thanksgiving Dressing Flaxseed Crackers

Our ancestors sure knew a thing or two about a thing or two, didn’t they? It seems that every time we make a health “discovery”, the ancients were already there centuries ahead of us.

Take the flaxseed, for example. People are now calling this tiny seed one of the most powerful plant foods on the planet. And scientific findings are telling us that the Omega-3 fatty acids, lignans and fiber found in flaxseed protect our bodies against cancer, cardiovascular disease, diabetes, inflammation and hot flashes. But, even as early as 3,000 BC, the Babylonians were cultivating flaxseeds for their health benefits. 

So, it’s true now as ever – everything old is new again.

Sesame and Garlic Kale Chips (With Raw Option)

I do a lot of driving. With three children, how can I not? School, extra-curricular activities, shopping, outings, you name it – it seems like I spend more time in my car than out of it. I don’t mind it, though. When I’m alone in the car, I get to catch up on phone calls, conduct business and sometimes even savor the luxury of just letting my mind wander.

It was on one of these occasions that a thought occurred to me – I know that seeds grow into plants, but I couldn’t figure out if I’d ever seen a sesame seed plant. So, I did some reading. It turns out that this tiny seed was domesticated about 5000 years ago and exists in thousands of varieties, most of them wild. You may be familiar with sesame seeds as a topping for breads and hamburger buns, but they are used in numerous ways pretty much all around the world. I even learned that the leaves of the sesame plant are edible and can be cooked or eaten raw. I will definitely be on the hunt for some sesame plants and recipes to use them in!

Sesame has one of the highest oil contents of any seed, and because of its naturally occurring antioxidants, it is one of the most stable vegetable oils, with a long shelf life. Sesame seed oil is rich in Omega 6 fatty acids and protein.

Remembering that I had a bottle of sesame oil in my kitchen, I decided to put it to use. I made a batch of kale chips with garlic and sesame oil, and, boy, was my family happy! It seemed that as soon as I had taken the chips out of the oven, they were gone. Thankfully, they are easy to make and take hardly any prep time at all, so I can crank them out often enough to keep even my eager troop satisfied.

I highly recommend these chips as a much healthier alternative to other salty snacks like potato chips and cheese puffs. If you want directions on how to make Sesame and Garlic Kale Chips, just keep reading.