Bringing Nature In

"Now I see the secret of making the best persons.  It is to grow in the open air and to eat and sleep with the earth."

-Walt Whitman

Although my hydrangea flowers outside have waned, it brings 

joy to the human body to look at--or create!--art.

I love the concept (and the reality) of bringing nature into your life.  There are so many ways to do this...from being out amidst nature to bringing cut flowers in for your table.  Years ago after surgery, my brother brought my mom a bird feeder for her bedroom window, so that she could rest in her room, but still see the joys of the outdoors right there.  Nature is beauty, and beauty brings us people so much joy. And joy....well, it is proven that people with an abundance of joy in their lives live longer, happier lives!

House plants also clear the air of toxins.  If your loved one is stuck indoors at the moment, bring them a plant to reduce indoor air pollution, and a dose of joy on top of it.  Some of the best plants for cleaning indoor air are: Gerbera Daisy, Aloe Vera, Bamboo, Palm, Spider Plant, Mum, Ficus, Peace plant.  You can read more at: www.thenaturalhealthplace.com.

A great way to be a part of nature is to eat seasonally.  In past eras, when chronic disease, weight, and general poor health weren't as much of a problem, people ate seasonally and locally.  Perhaps nature has a way of telling us what we need to eat and when?  In the spring and summer, berries and vegetables and juicy tomatoes.  In the fall, apples and squashes. In the winter, dried fruits and seeds, root vegetables, grains.  Obviously there are variations and deviations on this theme, but it is a good concept to think about for good health.

Today I want to share with you a new favorite of mine, which am so excited about!  I have always been an apple crisp fan.  My favorite recipe had loads of sugar, but a lot of other good things, like apples and oats.  I have adapted and changed recipes until I came up with this.  I hope it is a delicious, fall-pleasurable, and not-so-bad-for-you treat that you and someone trying to stick to a healthy diet while undergoing treatment can enjoy.  Really, the only thing in this that isn't PERFECT for your diet is 1 Tbsp. butter per person, which really isn't bad, and the pleasure it brings....is worth far more than any damage done!

Mini Apple Crisps

(Makes two. Double as necessary for larger groups.)

For Apples:
2 apples, peeled and sliced
1 Tbsp. orange juice
lemon zest from 1/4 lemon
squeeze of lemon juice
1 1/2 tsp. coconut crystals
1/4 tsp. cinnamon
1/8 tsp. nutmeg

For Topping:
2 Tbsp. spelt flour
2 Tbsp. coconut crystals
1/8 tsp. sea salt
2 Tbsp. oats
2 Tbsp. butter
1 tsp. honey

Apples in the ramekin before adding the topping.

1. Preheat oven to 350 degrees and butter two ramekins.
2. Slice apple, and then cut slices cross-wise so you have half-crescents.
3. Mix apple with zest, juice, crystals, and spices. Divide into the two ramekins.
4. Make the topping: whisk together flour, crystals, salt, and oats.
5. Cut the butter into tiny pieces. Mix into the dry mixture with your fingers, pinching butter into the mixture until there is no dry powder remaining, and the mixture is moist and all stuck-together.
6. Drizzle honey over now-moist flour mixture and mix with a fork until well-blended.
7. Spread out topping over apples in the two ramekins, and press down well.
8. Bake in 350 degree oven for 1 hour.

Variety

Before I open this blog, I want to send out my thanks to my dear friend Lauren, who named my new blog.  Thank you, Lauren!  A new name was needed, and she provided.  And thanks to the rest of you who followed me here to this new name.

Now onto variety...

I cannot emphasize enough the notion of variety having a positive effect on your health.  Sometimes when I visit the Farmer's Market on Sunday, I want to buy a little of everything offered, knowing that each color, variety, texture, and type of vegetable has something beneficial for my body. I have to remind myself that the market will be there next week, and I can buy something different then.  You can't eat everything good for you in one day, so think of each week as a blank canvas for building your optimum health!

If you like white rice, try brown. If couscous floats your boat, try millet. Crave pasta?  Try rice sticks.  Consider carrots your staple?  Try parsnips. Potatoes, try yams.  Reaching for something different at the farmer's market or supermarket means that your body will benefit from new (possibly deprived) nutrients and vitamins.  This is good for everyone, but especially if you are fighting disease.  A wide variety of  proteins, fats, carbohydrates, vitamins, and minerals will strengthen your body and make you better equipped to fight disease.

In order to not let things go to waste by buying a large amount of a large variety, buy small amounts.  Grab two loose leeks instead of the bundle.  Use the bulk food bins to buy small amounts of interesting grains. Store your grains, nuts, dried fruits and seeds in jars to keep them fresh.

When I find myself with too many veggies that are on the edge of not being so fresh anymore, I make a gigantic salad for dinner.  Last night: mixed greens, alfalfa sprouts, black olives, an avocado, a handful of broccoli, pumpkin seeds, red pepper, a delicious balsamic vinaigrette, and sesame seeds and seaweed flakes (Gomasio) on top.

A staple in our house over the years is what we call "Japanese Soba Noodle Soup." My friend Rebecca introduced me to some derivation of it probably 16 years ago.  It is very simple to make, delicious, and oh-so healthy, too!

Joining us for lunch, my cousin Lily told me today that this soup reminded her exactly like chicken noodle soup, only more interesting (and healthy!)  That is exactly the point of variety and diversity in your diet: mixing it up with something different.

Japanese Soba Noodle Soup
Serves 4-5

1 package soba noodles
1 strip kombu
6 cups water
3 cups vegetable broth
splashes of tamari (or soy sauce)
1 package extra firm tofu
2 carrots
2 green onions

-In a medium sized pot, bring water to a boil and cook one package of soba noodles, according to package. When finished, drain, and divide into 4 separate bowls.
-In a large pot, boil 4 cups of water. Add one strip of kombu and boil for an additional 5 minutes; remove kombu.  Add the vegetable broth and simmer.
-Meanwhile, in a small bowl, cut up the tofu in 3/4 inch squares, drain well,  and pour tamari over it, tossing occasionally to soak in the flavor.
-Wash, peel and chop carrots at an angle. Cut up green onions into 1 inch pieces. Add to the large pot of boiling broth, along with the tofu and tamari.  Cook vegetables in the broth for only about 3 minutes.
-Add additional tamari to broth to taste.
-Divide broth, veggies, and tofu evenly among the 4 bowls, and serve, along with chopsticks and soup spoons.

Good Snacks

Let me open this blog by saying that a lot of these nutrition ideas really work well across the board...meaning, they will build the strength of and help combat tumors for someone who is fighting disease, but they also are good for general health and for preventing disease.  I mention this now because EVERYONE likes to snack.  So what better time than to say: This blog is for YOU!

I can't resist posting another image of avocado, with 

celtic sea salt and olive oil. Goodness, goodness, goodness.

Avocados are amazing.  They are an excellent source of monounsaturated fatty acids, as well as potassium, vitamin E, B, and fiber.  They can reduce cholesterol levels because of their oleic acid and linoleic acid content.

I just love crackers and cheese.  Why not take this favorite and make it just a little bit healthier?  This recipe for Almond Curry Biscuits is adapted from Hannah Marcotti over at Hannah's Harvest and from Nourishing Days. They are SO easy and tasty and delicious. Spread them with Boursin cheese and a dab of fig chutney.  Or hummus.  Or raspberry jam at tea time.  What a treat!

Almond Curry Biscuits

2 cups almond meal

1/2 tsp. sea salt

3/4 tsp. curry powder

1 clove garlic, finely chopped

1 egg

1 TBSP olive oil

-Preheat the oven to 350 degrees.
-Mix the meal, salt and spices together.

-Make a hole in center and add garlic, egg and oil.

-Scramble egg and mix all together until even.

-Roll tablespoon sized balls in your hand and press down.

-Place on baking sheet lined with oiled parchment paper, and press down until crackers/biscuits are quite flat (thin edges are ok.)

-Bake for 13-15 minutes or golden.

Almonds are packed full of nutrition!  They are an excellent source of monounsaturated and polyunsaturated oils, protein, potassium, magnesium, calcium, iron, zinc, and vitamin E.  They are considered an "anti-cancer" food because they are high in an antioxidant flavonoid called laetrile.

Now onto COCONUTS!  One of my family's favorite foods at the moment.  Coconuts have so many components and adaptations, all which you can eat....coconut milk, coconut flakes, coconut water, coconut oil, coconut crystals, coconut flour.  Try them all out and you will be amazed.  

You can consider this a dessert or, well, a snack. Why not?!

Cardamom Maple Mini Macaroons
from "The Cancer Fighting Kitchen," by Rebecca Katz

2 organic egg whites
1/2 cup maple syrup
1 TBSP brown rice syrup (or honey)
pinch of sea salt
1 1/2 cups unsweetened shredded coconut
2 TBSP brown rice flour, or spelt flour, or all-purpose white flour
1/2 tsp. vanilla extract
1/4 tsp. ground cardamom
handful of dark chocolate

-preheat oven to 325 degrees and line a baking sheet with parchment paper
-combine egg whites, maple syrup, brown rice syrup and salt in saucepan over medium heat and cook, stirring constantly, until just warm, about 1 minute.
-Add the coconut, flour, vanilla, and cardamom and continue to cook, stirring constantly, until the mixture just begins to sizzle and is slightly dry, about 2 minutes. Remove from heat and let cool for a few minutes.
-using a teaspoon and your fingers, form the dough into 24 small mounds on the prepared pan.
-Bake for 20-25 minutes, until golden brown. Let cool completely.
-Serve as is, or else prepare the chocolate. Simmer hot water in a pan. In a heat-proof bowl, set over the water, melt chocolate, stirring constantly. Remove from heat.
-Dip macaroons in melted chocolate and place on plate lined with wax or parchment paper.
-Chill in fridge until chocolate hardens, and enjoy!
-Store in airtight container for 5-7 days.

Coconuts are a great source of manganese, molybdenum, copper, zinc, and selenium.  It is a healthy saturated fat called lauric acid, which is health-promoting and only found as abundantly in human breast milk!  In the body, lauric acid becomes a compound (called monolaurin), which is anti-viral, antibacterial, and destroys a wide variety of disease-causing organisms!

Protein: Gathering Energy

I think many of us in our everyday lives long for more energy.  This is especially true, however, when you are undergoing chemo.  Don't we all really long to feel like we have the energy and lightness of a bird, as if we can fly? It certainly is a good goal!

"Joyous the birds; fresh gales and gentle airs

Whisper’d it to the woods, and from their wings

Flung rose..."

-John Milton

Having energy is complicated as it comes from so many sources: sleep, exercise, hydration, mental health, connections with others, physical health, nutrition.  Getting a good dose of protein every meal of the day is a good start.

Americans tend to have a bit of an obsession with protein, though, and it's important to know that there are many vegetables (kale, leafy greens) and grains (quinoa) and excellent supplements for smoothies and such (spirulina) that have sufficient protein to keep us at our best.  It's also critical to not bog our systems down with too many energy-draining foods, such as dairy, red meat, and processed foods.

Nuts make great snacks.  And did you know that a handful of cashews has the same effect on your mental health as taking a Prozac?  Eating real, good food is just great for you in every way.

Tilapia with pistachio "breading," over greens with vinaigrette, 

and roasted butternut squash crescents.

Tilapia with Pistachio "Breading"
(serves two)

Handful of pistachio nuts, shelled
1 Tbs. almond meal (or corn meal will do, too)
1/4 tsp. sea salt
Half a lemon
2 Tilapia filet*
1 tsp. coconut oil

*On Tilapia: The Monterey Bay Aquarium Seafood Watch considers U.S. farmed tilapia to be a "best choice" fish. It is a good candidate for farming because it provides more protein than it takes to raise it (in contrast to farmed fish such as tuna and salmon.) Tilapia can also invade many natural habitats so is a good candidate for farming.

-In a Cuisinart, chop up the shelled pistachios until they are finely ground (about a minute). Add the almond meal and sea salt and pulse a few more times.
-Press the "breading" mixture into the Tilapia filets, on both sides. Cover well.
-Heat a large cast iron pan and add the tsp. of coconut oil.
-Saute the Tilapia in the pan, about 4 minutes per side, or until cooked through.  About halfway through cooking on each side, squeeze a little lemon on each piece of fish.
-Put a bed of mixed greens with a splash of vinaigrette on 2 plates. Lay fish on top and serve!

My Favorite Vinaigrette

In a small jar place:
1 part balsamic vinegar
a squeeze of yellow mustard
a big squeeze of honey
a pinch of sea salt
-Put the lid on and SHAKE until combined.
-Then add:
2 parts good olive oil
-SHAKE again until well combined