Mini #7

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Hi Everyone,

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Priority of today’s newsletter – Parker.  His farewell is this Sunday, the 18^th.  We will be going to my sister Julie’s house after for visiting and of course, food.  We are very excited for him, his knee is doing well, and his long list of things to get done is diminishing.  We may actually make it!

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Grain Group

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Ok, let’s give a Tuesday a try for grain class. So the date is Tuesday, April 27^th, 7:00 at my house.  I have set up an account at www.meetup.com/willbfit where you can RSVP and receive reminders about upcoming classes.  I already have 39 “learners” they are all new friends – cool!   The subjects for April are- rice, turmeric and coconut.  I hope to see you there!

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Jus

Can you believe it?  John and I are so close to qualifying for the Jus Aruba trip.  Last week we were #25, the top 23 get to go!  How would John and I survive 5 days and 4 nights at the all inclusive RIU Resort in Aruba?  Why don’t we find out!

We are also very excited that Matthias and Carola (John’s brother) are #26.  It will be a race to the finish.  I would love it we could all go!

Want to help? There is a way!  If you have been curious about how Jus could help you, this would be the perfect month to try Jus.  People buying Jus is what will help us get to Aruba.  Go to my site http://willbfit.com/2009/11/10/testimony/ to see how Jus is helping others.  It is amazing to me to see what kind of ailments Jus is helping with.  If you have already been to my site and looked around, try it again I have changed most all of the Jus section. Much more information.  Lots of videos.

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Upcoming events –

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The next 23 minute call is tonight at 8:00, April 12, 2010

Phone #:  402-237-2015

Code #: 857821

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The next corportate sponsored meeting is

MAY 6, 2010
Salt Lake City, UT — Opportunity Meeting
7 p.m. – 8 p.m. — Sheraton Salt Lake City
150 West 500 South, Salt Lake City, UT 84101

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We have Jus meetings going on daily, call us for specifics.

Cindy 801-979-3820

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Butterfly Express

Sharon from Butterfly Express will be coming to South Jordan again on April 21, 2010.  Her class is excellent and I look forward to attending again.  This time I am not hosting and hopefully I can learn even more.  If you have attended her class and have a book the class is $5, if this is your first class then it is $15.  Call me if you are interested in coming, or go to www.meetup.com/willbfit and register there.

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Butterfly Specials for this month

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I have two people ready to order this month, so I will be placing an order next week.  Please let me know if you would like anything!  More oils at www.butterflyexpress.net, all oils are at least 25% off, those listed below are an additional 15% off.

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Himaacala.com

Micah is offering us free access to Natural & Alternative Health Library. Anyone interested go to www.willbfit.com and sign up for free access.

I have to tell you, I love their Joint & Bone Ripare formula!  Between Ripare-tm and Jus the pain in my shoulders is gone!

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Recipe

These muffins were a hit at my last class, notice – no eggs.  The chia can be used as an egg or oil substitute.  Chia is an amazing grain I would highly suggest going to my site www.willbfit.com and reading the Chia notes from last months class.  A must for everyone’s storage!

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Banana Chia Muffins

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1 Tbs. chia seeds
3 Tbs. water
1 cup flour – I used freshly ground (Kamut & Oats & Chia)
1/2 cup pastry flour
1/2 cup brown sugar – (I used ¼ cup Agave)
1/4 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/3 cup vegetable oil – (I used ¼ cup Virgin Coconut Oil)
3 bananas, mashed
crystallized ginger or chocolate chips (optional)

Directions:

1. Add chia seeds to the water and let sit while you prepare the rest.
2. In a large bowl, combine the dry ingredients and set aside.
3. In a separate bowl, combine the remaining ingredients, mixing thoroughly.
4. Combine wet and dry mixture, and the chia seeds, stirring to blend. If desired, stir in the crystallized ginger or chocolate chips.
5. Bake at 350º for about 15 minutes or until tested done with a toothpick.

For great veggie recipes, visit www.GoDairyFree.org

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Preparedness

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I have to admit, this year I have failed – failed at starting my seeds I so carefully harvested last year.

I have been looking for heirloom seeds that produce the kind of plants I like and my family will eat.  Especially tomatoes, last year I ordered about 7 or 8 varieties most of which ended up much smaller and a bit bland than what I would like to have.

So my goal this year was to try some other varieties – it is now the middle of April and I have done nothing.  I guess I get to buy what heirloom plants I can find and worry about starting tomatoes and peppers from seed next year.

I thought you might like some basic information on what heirloom seeds are, why they are important and how to harvest them.  Thanks to http://www.survivalistseeds.com for the info.

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Heirloom vegetables are not a special species of plants. The term heirloom vegetable is used to describe any type of vegetable seed that has been saved and grown for a period of years and is passed down by the gardener that preserved it. It has a provenance, of sorts. To be capable of being saved, all heirloom seed must be open pollinated.

Open pollinated or OP plants are simply varieties that are capable of producing seeds that will produce seedlings just like the parent plant. Not all plants do this.

Plant breeders cross breed compatible types of plants in an effort to create a plant with the best features of both parents. These are called hybrids and many of our modern plants are the results of these crosses.

While plants can cross-pollinate in nature and hybrids repeatedly selected and grown may eventually stabilize, many hybrid seeds are relatively new crosses and seed from these hybrids will not produce plants with identical qualities.

For example, each year new hybrid tomato varieties are offered. You may see them labeled as hybrids or F1, first filial generation (first-generation hybrid), or F2. These may eventually stabilize, but for the moment a tomato like the popular ‘Early Girl’ does not produce seeds that reliably have the features you expect in an ‘Early Girl’ tomato. Seed from hybridized plants tends to revert to the qualities of the parents, so tomatoes grown from seeds saved from your ‘Early Girl’ tomatoes might still be tasty, but not so early.

Anyone can select and eventually stabilize their own seed or even hybridize new plants, but plant and seed companies have recently begun patenting their crosses so that only have the right to reproduce the hybrids they’ve developed.

Hybrids should not be confused with genetically modified organisms or (GMOs) which, according to About.com’s Biotech Guide, can be any plant, animal or microorganism which have been genetically altered using molecular genetics techniques such as gene cloning and protein engineering. Plants like corn that has the pesticide Bt engineered into its genetic makeup to make it resistant to certain pests are GMO crops. Bt is a natural pesticide, but it would never naturally find its way into corn seed.

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Why Become a Seed Saver?

Seed saving is as old as gardening. There was a time when gardeners considered seed from their favorites plants to be treasures well worth saving from year to year. These days, seeds and seedlings are relatively inexpensive and there are new plants to try every year. So why be a seed saver?

Aside from the politics, capitalism and biotechnology arguments that are making the news, the bottom line reason for saving seeds is because you have a plant you love and want to grow again. It could be the perfect blue campanula, the best tasting tomato or a champion pumpkin. You never know when a seed company will discontinue your favorite seed to make way for new varieties. Saving your own seed is the only guarantee.

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What Seeds Can Be Saved?

Open Pollinated or heirloom, self-pollinated plants are the only varieties that will grow true from seed, meaning the seedlings will be exactly like the parents. These are the seeds worth saving.

Seeds that have been hybridized will grow into a variety of plants with some characteristics of either or both parents. Many, if not most, of the plants being sold now are hybrids. Hybridizing can create a plant with desirable traits and affords some job security for the seed company. Seed saving is not really an option with hybrids, unless you are looking to discover something new. You could however try taking cuttings.

Additionally, plants that are pollinated by insects or the wind may have cross pollinated with plants from another variety and again, will not grow true. To save seeds from these plants requires a bit of extra care, as explained below.

All that said, there are still many plants that will grow true from seed and saving and sharing these seeds has given birth to the seed savers phenomenon. Self-pollinated plants are the easiest to save and include: Beans, Chicory, Endive, Lettuce, Peas, Tomatoes.

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Saving Seed from Plants that Cross Pollinate

To get pure seeds from plants that cross pollinate with others in their species, you will need to physically separate the different species from one another. This can be a accomplished by:

•Planting only one variety of a species.

•Planting different varieties at a distance from each other. Different plants require different distances and it can be substantial. Peppers require about 500 feet and squash plants would need a half mile.

•Plant varieties that flower at different times.

•Using a physical barrier, such as a row cover or bag. You would need to cover one variety at a time, so that each variety is allowed enough exposure time to be pollinated amongst its own kind.

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Methods and Timing for Saving Seeds

Always choose the best quality plants, flowers, fruits and vegetables from which to save seeds. Look for disease resistance, vigor, great flavor and productivity. Next year’s plants will only be as good as this year’s seed. Harvest seeds either:

•When the seed pods have dried on the plant (flowers, beans, broccoli, lettuce…)

Keep an eye on the pods as they start to brown. Most seed pods will open and disperse on their own. You can catch seed by placing small bags over the seed heads when they look ready to pop or by pulling the plant just before completely dry and storing upside down in a paper bag.

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•When the vegetable is fully ripe (Tomatoes, squash, peppers, eggplant…)

The vegetables will be well past their edible stage when the seeds are ready. For most vegetables you can simply scoop out and dry the seeds. Tomatoes require a wet processing method that is explained elsewhere.

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Storing Saved Seed

•Make sure the seed is completely dry, or it will rot or mold in storage

•Remove as much of the chaff as possible

•Store in a paper envelope, labeled with the variety and year

•Place the envelopes into an air tight container, such as a canning jar

•Store in a dark, dry place

•Stored seed is best used the following year

Seed saving can quickly become a hobby and you’ll be in good company. There are many organizations, local and worldwide, that list and share their saved seed. Growing plants from seeds saved from your own garden, will, over the years, result in plants uniquely adapted to your garden. Think of it, seeds are probably the only heirloom that becomes more valuable with use!

www.survivalistseeds.com

What is Chia

Chia Seeds are tiny black and white seeds that used to be a staple food in Aztec and Mayan times. They are now experiencing a resurgence in popularity due to their wonderful health benefits. Chia is a gluten-free, sugar-free, high in fiber and protein, has no taste or smell and can be deliciously combined with many foods!  Its supreme biological properties are not diminished by heat in the baking process, therefore making it easy to incorporate into your favorite recipes.

Chia Seeds are a Superfood

According to Mitch Propster, CEO of Core Naturals, Winter Springs, FL. “Gram for gram, these powerful seeds offer more omega-3s than salmon, more calcium than milk, more fiber than all-bran cereal and more antioxidants than blueberries.”

Chia has often been described as the “World’s Healthiest Whole Food” and is cited as such in the January 2010 issue of “O” magazine on page 91. There are many things that can be said about chia and its health benefits. The way I often talk of chia in general terms is to say chia contains four main components: omega3 fatty acids, fiber (soluble and insoluble), antioxidants and protein.

History

There is evidence that chia seeds were first used as a food as early as 3500 B.C., and served as a cash crop in central Mexico between 1500 and 900 B.C. Chia seeds were eaten as a grain alone or mixed with other seed crops, drank as a beverage when dissolved in water, ground into flour, included in medicines, and pressed for oil and used as a base for face and body paints. Aztec rulers received chia seeds as an annual tribute from conquered nations, and the seeds were offered to the gods during religious ceremonies.

The conquest of America repressed the natives, suppressed their traditions, and destroyed much of the intensive agricultural production system that was in place. Many crops that had held a major role in Pre-Columbian American diets were banned by the Spanish because of their close association with religion, and were replaced by foreign species (wheat, barley, carrots, etc) which were in demand in Europe

In chia’s previous, more glorious existence, it served as the power food of the ancient Aztec civilization. According to Spanish manuscripts, the Aztecs ate the seeds of this semitropical plant to improve their endurance. They called chia their “running food” because messengers reportedly could run all day on just a handful. The Aztecs prized chia more highly than gold. They even used it as medicine. When the Aztec civilization ended, the much-vaunted grain fell into relative obscurity. Now, after half a millennium, chia is poised for a comeback in something other than a pottery animal.

Salba (White Chia)

By painstakingly sorting out the few white grains from the mostly black grain Chia plant and replanting them, they were able to produce a primarily white grain. Adolfo decided that this new grain should be honored with its own name. Thus Salba™ was born. The word “Salba” is a combination of Chia’s botanical name “Salvia hispanica L.” and the Latin name for white, “Alba”.

The difference in nutritional content of white and black chia is insignificant. As a natural product, variations will occur within each growing season for both black and white chia, however the nutritional facts are virtually the same for both chia products. Seasonally, white chia is produced in smaller quantities.

Nutrition

Chia seeds are indeed a superfood. They have

§ 2x the amount of protein of any grains

§ 3x the amount of antioxidants of blueberries

§ 5x more calcium than milk

§ 2x the amount of potassium in a banana

§ 3x the iron of spinach

Chia seeds are also loaded with Omega 3 and Omega 6 fatty acids and have trace amounts of boron, which is an essential mineral to help transfer calcium to the bones

Vuksan’s team calculates that 3.5 oz of white chia seeds contain:

the same amount of omega-3’s as 28 ounces of salmon
as much calcium as 3 cups of milk
as much iron as 5 cups of raw spinach
and as much vitamin C as seven oranges

What’s more, it’s rich in dietary fibre and gluten-free. Just 12 grams of Salba provides more than five grams of dietary fibre – about the same as in 1-¼ cups of All-Bran cereal.

The grain’s insoluble fibre allows it to absorb many times its weight in water. By doing so, it helps provide a feeling of fullness and slows digestion, which means a steadier rise in blood sugar and steadier release of insulin.

Scientists investigating chia since the 1990s have found the grain surprisingly nutritious. Superior in protein quality to wheat, corn, rice, oats, barley, amaranth and soy, chia also offers a disease-fighting arsenal of antioxidants, including chlorogenic acid, caffeic acid, myricetin, quercetin and flavonols. Of keenest interest at present, however, is chia’s abundance of omega-3 fatty acids, which studies have shown promote a wide range of cardiovascular and mental health benefits. Chia turns out to be the highest known wholefood source of omega-3s.

* Chia is the richest plant source of omega-3 fatty acids and contains natural antioxidants. Chia’s unequaled omega-3 fatty acid stability arises because of the natural antioxidants the seed contains.

• Chia has no cholesterol. This is different than fish products, all of which contain significant amounts

• Chia can be stored for years without deterioration in flavor, odor or nutritional value

· Chia is a sustainable and environmentally friendly product. The high oil content of its leaves acts as an extremely potent insect repellent and eliminates the need for pesticides being used to protect the crop.

“Whole Chia seed contains 33% fiber and 20% protein making either seed, or defatted chia seed meal, excellent sources of both fiber and protein. Therefore, either the seed or defatted seed meal, provide a unique blend of fiber and a well balanced mixture of amino acids, including those essential to people”

Another unique quality if the Chia seed is its high oil content, and the richest vegetables source for the essential omega-3 fatty acid.  It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains.   These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K.  Chia seeds are rich in the unsaturated fatty acid, linoleic, which the body cannot manufacture.  When there are rich amounts of linoleic acid sufficiently supplied to the body trough diet, linoleic and arachidonic acids can be synthesized from linoleic acid.

Health benefits

When you consume chia, your body will utilize those components of the seed that will most beneficially affect it, and hence will tend to improve your health. Some people have experienced reduced cholesterol levels, some have seen less joint pain, some have lost weight (due to the fiber acting to promote satiety), some have have had increased energy and stamina. As with any food, the effect it will have on your body will vary, and could be from being nothing to being very significant.

Because of its high soluble fiber content, Salvia hispanica “forms a gel that slows the absorption of sugar into the bloodstream, binds it to toxins in the digestive system and helps eliminate waste,” says Christopher Daniels

Consistent markers such as the lowering of C-reactive protein, lowering of inflammation, lowering blood pressure and improved blood-thinning effects have been reported

If you try mixing a spoonful of Chia in a glass of water and leaving it for approximately 30 minutes or so, when you return the glass will appear to contain not seeds or water, but an almost solid gelatin. This gel-forming reaction is due to the soluble fiber in the Chia. Research believe this same gel-forming phenomenon takes place in the stomach when food containing these gummy fibers, known as mucilages, are eaten. The gel that is formed in the stomach creates a physical barrier between carbohydrates and the digestive enzymes that break them down, thus slowing the conversion of carbohydrates into sugar.

In addition to the obvious benefits for diabetics, this slowing in the conversion of carbohydrates into sugar offers the ability for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration in their fueling effects.

One of the exceptional qualities of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Its ability to hold on to water offers the ability to prolong hydration. Fluids and electrolytes provide the environment that supports the life of all the body’s cells. Their concentration and composition are regulated to remain as constant as possible. With Chia seeds, you retain moisture, regulate, more efficiently, the bodies absorption of nutrients and body fluids. Because there is a greater efficiency in the utilization of body fluids, the electrolyte balance is maintained.

Study

The study tracked 20 otherwise healthy diabetic patients for 12 weeks. His team ground the Salba seeds into flour and baked it into bread, which was served to the diabetics. They were also given additional amounts to sprinkle on food they ate at home. Their total intake was approximately 37 grams or four teaspoons of Salba a day.

The subjects then had their blood measured for a variety of changes. The researchers noted a slight drop in blood glucose, but more importantly, the Salba:

* made blood thinner and less prone to clotting – a risk factor for heart attacks and stroke
* lowered levels of internal inflammation as measured by C-reactive protein, a protein produced by the liver.
* and reduced blood pressure, lowering systolic blood pressure, on average, by six points mmHg (millimetres of mercury).

Dr. Amir Hanna, a diabetes specialist at St. Michael’s who reviewed the data from the study, was impressed with the results.

“The interesting thing was the blood pressure,” he says. “That’s a very important reduction in blood pressure. Actually, some pills don’t lower blood pressure that much.”

While the study found no ill effects on the grain on any of the 20 subjects tested, Vuksan cautions that, because of Salba’s ability to thin blood, those on anticoagulants, blood thinners other blood pressure medications should consult with their doctors before taking it.

Chia is reported to be beneficial for a vast range of issues, for example:

*weight loss/balance *thyroid conditions *hypoglycemia *diabetes *IBS
*celiac disease *acid reflux *lowering cholesterol

In the traditional cultures that consumed chia, like the Aztecs, chia was also regarded as a medicine. It was used in myriad ways – from cleaning the eyes to helping heal wounds, topically, to relieving joint pain and so on. It was considered extremely valuable for healing.

One woman we know uses chia therapeutically to manage her acid reflux. Because of the highly absorbent properties of chia, she can swallow a Tbsp of dry seeds with just a little water and they go into her stomach and absorb the excess acid. She makes sure to drink a glass of water a few minutes later, as the seeds are so hydrophilic that if they do not find enough to absorb in the stomach, they will draw from the tissues instead. By allowing the seeds to first absorb the acid, then drinking some more water, our friend is able to very simply, effectively and cheaply handle her condition.

Chia aids rapid development of tissue, due to its incredible nutrient profile and easy assimilation. It can be very beneficial for those healing from injuries, people like bodybuilders who are always re-forming tissues and women who are pregnant or breastfeeding.

As a source of protein, the Chia, after ingestion, is digested and absorbed very easily.  This results in rapid transport to the tissue and utilization by the cells.  This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during growth periods if children and adolescents.  Also for the growth and regeneration of tissue during pregnancy and lactation, and this would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

What to do with Chia benefits

Chia is ideal for enriching a number of products such as infant formulas, baby foods, baked goods, nutrition bars, yogurt, sauces, etc

You can add chia seeds to a glass or bottle of water and drink them. As a matter of fact you can add them to any beverage you choose: coffee, ice tea, orange juice… anything. If you are adding them to a liquid it is best to add them to the drink, stir them up and let them sit just for a minute or two so that the seeds have the opportunity to soak in the liquid.

You can let them sit for longer. If you do they will turn into chia gel which you can eat by the spoonful. The gel will still taste like the drink you put them in and you can seal it in a container and store it in the refrigerator to eat at a later time.

Experts suggest that Chia can be used as a meal replacement, for athletic performance, as a thickening agent in soups and sauces, as an egg replacement in baked goods (¼ cup Salba Gel as made with 2 tbsp of ground Salba and ½ cup cold water can replace 1 egg), or as a flavor enhancer

The most common way to eat chia is to first soak the seeds. They can very rapidly absorb a large amount of liquid, between 9-12 times their volume, in under 10 minutes.

The Basic Gel

To make a basic chia gel, simply add 1/3 cup of seeds (2oz) to 2 cups of water. Stir the mixture well, to avoid clumping, then leave it in your fridge, in a sealed jar. This will yield around 17oz of chia gel. You can begin to eat the gel almost immediately if you like. Just 10 minutes is enough time for the gel to be formed. More of the nutrients will be easily accessible after a few hours however, so many people like to make up a batch like this and leave it in the fridge. It will stay good for about three weeks. Then you can just reach into the fridge and take out some of the ready-made gel whenever you need it. You might add it to smoothies, mix it with salad dressings, puddings or granola, or simply take it by the spoonful.

As mentioned above, chia will absorb anything, it doesn’t have to soak in water. We like soaking it in things like apple juice for example. That way, the intense sweetness of the apple juice is also offset by the chia and it tastes yummy. We also often blend fruits; for example bananas and persimmons, then stir the chia into that mixture. Again, the longer the seeds are left to soak, the more their nutrients will be readily available to you, yet you could easily eat a meal like this 10 minutes or less after preparing it.

Whole Seeds

You can also sprinkle the dry seeds onto salads or add them to granola mixes. You may also want to experiment with grinding them first in a coffee grinder, to make a ‘chia flour’ you can then add to smoothies, soups and so on.

Food Extender/Calorie Displacer:  The optimum ratio of water to seed, for most recipes, is 9 part water to 1 part seed.  One pound if seed will make 10 pounds of Chia gel.  This is the most unique structural quality of the Chia seed.  The seed’s hydrophilic (water absorbing) saturated cells hold the water, so when it is mixed with foods, it displaces calories and fat without diluting flavor.  In fact, I have found that because Chia gel displaces rather than dilutes, it creates more surface area and can actually enhance the flavor rather than dilute it. Chia gel also works as a fat replacer for many recipes.

You can add this mix to jams, jellies, hot or cold cereals, yogurts, mustard, catsup, tarter sauce, BBQ sauce, etc..  Add the gel, between 50% to 75% by volume, to any of the non-bake mentioned foods, mix well and taste. You will notice a very smooth texture with the integrity of the flavour intact. In addition to adding up to 50% to 75% more volume to the foods used, you have displaced calories and fat by incorporating an ingredient that is 90% water. Use as a fat replacer, for energy and endurance, or for added great taste, buy substituting the oil in your breads with Chia gel. Top your favorite bread dough before baking with Chia gel (for toping on baked goods, breads, cookies, piecrust, etc., reduce the water ration to 8 parts water to 1 part Chia seed) for added shelf life.

There are additional benefits from the Chia seed aside from the nutritive enhancements when used as an ingredient. It was also used by the Indians and missionaries as a poultice for gunshot wounds and other serious injuries. They would pack the wounds with Chia seeds to avoid infections and promote haling. If you place a seed or two in your eyes it will clean your eyes and will also help to clear up any infections.

Recipes

‘Chia Fresca’

2 tsp chia seeds
10oz pure water
juice of one lemon or lime
agave syrup or raw honey to taste

This is still a popular drink in modern-day Mexico. Simply stir the ingredients together and enjoy

Banana Chia Muffins

1 Tbs. chia seeds
3 Tbs. water
1 cup flour – I used freshly ground (Kamut & Oats & Chia)
1/2 cup pastry flour
1/2 cup brown sugar – (I used ¼ cup Agave)
1/4 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1/2 tsp. cinnamon
1/2 tsp. vanilla
1/3 cup vegetable oil – (I used ¼ cup Virgin Coconut Oil)
3 bananas, mashed
crystallized ginger or chocolate chips (optional)

Directions:

1. Add chia seeds to the water and let sit while you prepare the rest.
2. In a large bowl, combine the dry ingredients and set aside.
3. In a separate bowl, combine the remaining ingredients, mixing thoroughly.
4. Combine wet and dry mixture, and the chia seeds, stirring to blend. If desired, stir in the crystallized ginger or chocolate chips.
5. Bake at 350º for about 15 minutes or until tested done with a toothpick.

For great veggie recipes, visit www.GoDairyFree.org

Quinoa and Chia Salad
* 500 grs quinoa
* 1/4 cup (60ml) lemon juice
* 2 tablespoons olive oil
* salt and pepper
* 1 cucumber, peeled, seeded and chopped in small pieces
* 8 green onions, chopped
* 1/2 cup coriander, finely chopped
* 6 tablespoons Chia seeds, toasted.

In a large pot, place the quinoa in six cups of cold water. Cover and bring to boil over high heat. Reduce the heat and simmer for approximately 20 minutes, until water evaporates and the quinoa is soft and slightly transparent. Put aside and let cool.
Add the lemon juice and sponge the quinoa with a fork. Add the remaining ingredients and toss. Pour in a serving dish.

Stuffed Chicken
* 4 chicken breasts
* ¼ cups cream
* ½ cups chopped mushrooms
* ½ cup grated onion
* Salt and pepper to taste
* ½ cup Chia seeds
* 20 Rice crackers, grinded
* 3 tablespoons margarine

Cut the chicken breasts open, add salt and pepper.
Mix mushrooms with the cream, onions, Chia seeds and half the grinded crackers.
Use this mix to stuff the chicken breasts. Hold close with toothpicks. Place the stuffed breasts in a greased pan, dot with the rest of the crackers and sprinkle with the melted butter. Bake at 350 F for about 30 minutes.

Chia Berry Smoothie or Sorbet

2 tablespoons chia seeds

1 cup apple juice or prickly pear nectar

16 ounce bag unsweetened frozen berries

(blueberries, raspberries or strawberries)

Combine chia seeds and juice and let soak for half an hour. Whirl soaked chia and juice with berries in a blender till well mixed and smooth. Add more juice for a smoothie or serve as is for sorbet.

Chia Fruit Salad

2 tablespoons chia seeds

½ cup unsweetened fruit juice

4 to 5 cups fruit

Add chia seeds and fruit juice to your favorite fruit salad combination. Mix thoroughly. Let sit 45 minutes as chia seeds gel. Serve chilled.

Oat and Seed Candy Bar

2 cups rolled oats

½ cup raw pumpkin seeds

½ cup raw sunflower seeds

2 or 3 Tablespoons chia seeds

½ cup honey or agave nectar

2 Tablespoons unsalted butter or tahini

Preheat oven to 325 F. Butter an 8-inch square baking pan. Spread oats and seeds on baking sheets. Bake for 20 minutes, stirring twice to assure uniform toasting. Transfer to a medium bowl. Pour honey into a small saucepan and bring to a boil. Reduce heat to low and simmer for 7

minutes or until honey reaches 275 F on a candy thermometer. When it starts to condense and thicken it is ready. Stir in butter. Pour hot syrup

over oat mixture and stir to combine. Spread in pan evenly. Cut into bars. Tightly wrap in plastic wrap or waxed paper.

Another Smoothie Recipe

1 tablespoon chia seeds

1 cup apple or orange juice

½ cup prickly pear nectar

1 cup frozen berries

1 cup plain yogurt

2 teaspoons honey or agave nectar

4 or 5 ice cubes.

Soak seeds in juice for half hour. Process all

ingredients in blender until smooth

References

http://www.eatchia.com/historystats.htm

http://www.hort.purdue.edu/newcrop/proceedings1996/v3-045.html#Chia

http://www.eatchia.com/englishfacts.htm

http://www.eatchia.com/ChiaImmunePaper.pdf

http://grainfreerecipes.com/2009/04/how-to-use-chia-seeds/

http://www.thebetterhealthstore.com/newsletter/02-21_FebruaryNews03.html

http://www.vegiac.com/forums/news/387-new-grain-chia.html

http://www.buychiagrain.com/

http://www.dancingalgae.com/chiaseedsblackorwhitepagetwo.html

http://www.manataka.org/page1554.html

http://www.naturalnews.com/022468.html

http://www.bajaaz.org/pdf/chia-recipes.pdf

http://okinhealth.com/articles/salba.html

http://www.living-foods.com/articles/chia.html

http://www.shirleys-wellness-cafe.com/chia.htm

What is Cayenne

The cayenne pepper is a member of the Capsicum family of vegetables, which are more commonly known as chili peppers. It is known botanically as Capsicum annuum. The common name “cayenne” was actually given to this pepper because of its cultivation in a town that bears the same name in French Guiana on the northeast coast of South America.

Capsicum is a fruit found on a shrub-like tropical plant that is technically considered a berry. The designation of it as a pepper can be traced back to Columbus, who compared its hot taste sensation with that, a black pepper.
This article will be using Cayenne peppers, chili and Hot peppers interchangeably.  There are many kind of Hot peppers and/or chili, Cayenne being one of them.

Cayenne pepper is not actually related to the pepper spice that we know as black pepper.

Cayenne is the greatest herbal aid to circulation and can be used on a regular basis. Dr. Richard Schulze, the medical herbalist, says that “If you master only one herb in your life, master cayenne pepper. It is more powerful than any other.” When people ask Dr. Schultze , “What are the 10 most important herbs to have in the home?” He tells them, “At the top of the list is cayenne pepper, because it will make the other 9 work better.”

Many herbalists believe that Cayenne is the most useful and valuable herb in the herb kingdom, not only for the entire digestive system, but also for the heart and circulatory system. It acts as a catalyst and increases the effectiveness of other herbs when used with them.

History

Hot peppers have been used in the tropical areas of South and Central America and Africa for somewhere in the neighborhood of 10,000 years. The earliest recollection of cayenne pepper in any documented form was in 1493, when Christopher Columbus’ voyage. With the booming spice and herb trade taking precedence, the discovery of this hot spice was not only important, but quite exciting to herbalist around the world.

Cayenne peppers were traditionally grown in Mexico and South America and were both used as a food and medicine for at least seven thousand years.

The native Indians would eat these peppers as we would a sweet fruit, something that we would deem unthinkable, as who in their right mind would snack on one of the hottest types of chili?

Christopher Columbus brought the cayenne chili peppers back to Europe, where it was used as a cheaper substitute for black pepper, which roughly had the same value as gold in those days.

From Europe, the chili plants and seeds were brought around the world by ocean explorers and thrived in many parts of South America, Africa and Asia.  It took 50 years before the tomato and potato from America and South America were accepted as a food in Europe.  In that same time frame of 50 years, chilis circumnavigated the globe and were grown on every continent but Antarctica.
Gerard referred to Capsicum as extremely hot and dry in 1597 and prescribed it to those with skin and throat infections. The health practitioners of the 1800s used Capsicum to counteract rheumatism, arthritis, depression, and chills. Capsicum was used in the early 1800s as a potent and safe natural stimulant and was believed to be able to treat a large array of diseases. It was first used orally to treat tumors, toothaches, fevers, and respiratory conditions.
Nutrition

Cayenne is a medicinal and nutritional herb.  It is a very high source of Vitamins A and C, has the complete B complexes, and is very rich in organic calcium and potassium, which is one of the reasons it is good for the heart.

Health Benefits

The cayenne pepper’s fiery substance, capsaicin, is the part of the plant valued worldwide by scientists and herbalists.

The main medicinal properties of cayenne are derived from a chemical called capsaicin. Capsaicin is the ingredient which gives peppers their HEAT. A pepper’s capsaicin content ranges from 0-1.5%. Peppers are measured according to heat units. The degree of heat determines the peppers’ usage and value. Generally, the hotter the pepper, the more capsaicin it contains. In addition to adding heat to the pepper, capsaicin acts to reduce platelet stickiness and relieve pain.

All chili peppers, including cayenne, contain capsaicin, which in addition to giving cayenne its characteristic heat, is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains. The hottest varieties include habañero and Scotch bonnet as well as cayenne peppers. Jalapeños are next in their heat and capsaicin content, followed by the milder varieties, including Spanish pimentos, and Anaheim and Hungarian cherry peppers.

Cayenne pepper is usually labeled 40,000, 60,000, 90,000 or more heat units. Generally, the higher the number of heat units, the more beneficial. The lower-heat cayenne peppers are a lot less efficient, and they are the ones which are most highly contaminated. These are the ones you see labeled for 30,000 heat units. These are the ones to stay away from.

To take cayenne pepper medicinally, you can add ½ tsp or less per day, if you are not used to the hot taste, to fruit juice, milk. Cayenne pepper goes particularly well with tomato juice, although the hotness of the spice is diluted in milk.

Cayenne is said to:

1. Improve Circulation
2. Reduce Declamation and may help Inflammatory Conditions
3. Purify the Blood
4. Help in normalizing Blood Pressure
5. Speed up Metabolism and may aid in weight loss
6. Help to bring down blood sugar levels
7. Lower Cholesterol
8. Be Capable of stopping some types of heart attacks and angina
9. Improve indigestion, poor digestion and even some ulcers
10. Help reduce fevers
11. Relieve symptoms of congestion and colds
Another List
Some of the benefits of cayenne pepper include:

• Cayenne is a very good source of Vitamin A, Vitamin C, Vitamin B6, Vitamin K and manganese.
• Capsaicin is a powerful anti-inflammatory.
• Cayenne is said to relieve arthritic and rheumatic pain and inflammation.
• Cayenne is thought to reduce cholesterol levels in the blood and therefore reduce the risk of all forms of cardiovascular disease.
• Cayenne can be a useful cold, congestion and cough remedy.
• Cayenne is thought to boost the body’s immunity system and prevent infection and illness.
• Contrary to popular belief, cayenne prevents the formation of stomach ulcers rather than actually causing them.
• Hot spices such as cayenne can speed up a person’s metabolism and help burn off calories much quicker.
• Cayenne lowers the body’s internal temperature, helping inhabitants of hot countries to cope with the intense heat and hot weather.
• Cayenne prevents blood clots forming and keeps the blood thin, which is useful in the prevention of strokes and cardiovascular disease.
• Cayenne is useful for diabetics, as it is thought to reduce blood sugar levels.
• Cayenne is a popular stimulant, tonic and energizer.
• Cayenne can be made into creams and ointments to be applied to the body externally in order to help heal bruises and muscle aches and pains.
• Cayenne is an effective stimulant to the circulation, used to treat sufferers of poor circulation, cold hands and feet and chilblains.
• Cayenne may be used to treat stomach problems such as diarrhoea, cramps and wind.

Some say that cayenne is the most powerful spice around.

Another List:

“Cayenne has the ability to clear the blood of matter and gasses that cause digestive problems and to help people who suffer from cold hands or feet. It alleviates inflammation and can break up the deposits that contribute to the pain of arthritis. It clears sinus congestion, conjunctivitis, and spongy, bleeding gums. Because it also has astringent qualities, it can stop bleeding and prevent swelling. A source of Vitamin C, it rejuvenates the entire body when energy is depleted and is such a powerful stimulant that just a few sips of cayenne water or a few grains of cayenne on the lips may help prevent shock or depression in times of physical or emotional trauma. And it is believed to be a good tonic for strengthening the heart. From my studies and my own experience with cayenne, I consider it to be an important ingredient for anybody interested in taking educated and careful responsibility for his or her own well-being in situations that are not serious enough to require a doctor’s care or in circumstances in which medical attention is not immediately available. “

Heart
Cayenne has been known to stop heart attacks within 30 seconds.  For example, when a 90-year-old man in Oregon had a severe heart attack, his daughter was able to get Cayenne extract into his mouth.  He was pronounced dead by the medics, but within a few minutes, he regained consciousness.  On the way to the hospital, he remained in a semi-conscious state, but the daughter kept giving him the Cayenne extract.  By the time they got  to the hospital, he had fully recovered and wanted to go home and mow the lawn.  The doctor asked what she had given him, as he said it was the closest thing to a miracle he had ever seen.

If you want to carry something in your first aid kit for a heart attack, carry a cayenne tincture. Even a bottle of Tabasco Sauce® might be good enough. Dr Christopher discovered that a cup of cayenne tea, one tsp of cayenne in a cup of hot water, stopped a heart attack in under three minutes. If you feel one coming on, try a few droppers-full of cayenne tincture and if that doesn’t stop it, then nitroglycerine wouldn’t work either.

According to Dr. Richard Anderson, using cayenne and hawthorn berries together has a most incredible effect upon the heart.  He believes that a regimen of cayenne and hawthorn berries for several months will greatly  strengthen the heart, and possibly prevent heart attacks.  He states further that if an attack were to occur in someone who had followed this regimen, chances are very good that no damage would occur.

Ayurveda also utilizes cayenne to treat poor digestion and gas. Chinese medicine uses cayenne for digestive ailments.

What to do with Cayenne

Cayenne pepper is used liberally in Mexican cuisine, where you will find it in hot dips, enchilada sauces, spicy bean mixtures and in meat marinades. Cayenne is also found in a great number of curries and in other Indian dishes.

In European cooking, cayenne pepper is often added to cheese or egg dishes for a hint exotic spice and can often turn plain dishes into hot and exciting dishes. Below are a number of ideas to get you started:

• Add cayenne pepper to homemade fajitas, enchiladas, tacos, burritos or any other type of Mexican main dish.
• Use in meat marinades and rubs particularly for chicken and fish.
• Use in flour and breadcrumb mixtures for fried foods.
• Use as a substitute for black pepper and keep on the dining room table.
• Add to dips such as guacamole or hummus.
• Sprinkle into omelette mixtures, especially cheese omelette.
• Add to homemade burger mixtures.
• Sprinkle cayenne over a tomato and onion salad.
• Add to bean and pulse dishes.
• Add a pinch of cayenne to hot chocolate.
• Add to homemade curries, stews and casseroles.
• Add cayenne pepper when cooking seafood and fish, in particular all types of shellfish plus salmon and trout.
• Add to egg mayonnaise for a salad or sandwiches.
• Add to macaroni or cauliflower cheese.
• Use to make cheese straws and cheese scones.
• Add to spicy biscuit mixtures.

It is recommended that the cayenne powder be used, as opposed to capsules. It is believed that you are only getting a small part of the potential effect of cayenne pepper by taking it in capsules. When you put cayenne in your mouth, your stomach secretes digestive juices before the cayenne ever gets there. So when the cayenne gets down there, your stomach is ready for it.

But if you swallow a capsule, your tongue tastes nothing. A capsule goes down in your stomach, and your stomach notices nothing, at first. Then, 5 minutes later the gelatin bursts, and you have a 1/2 teaspoon of cayenne pepper in your stomach and your body is shocked. You surprised it.

What is going on is that some of cayenne’s healing action occurs right in your mouth. As cayenne touches your tongue, the cayenne absorbs in seconds and nerve endings send signals throughout the body – sending waves of fresh blood throughout your body.

Making Tinctures –

An Example with Cayenne Tincture – Dr. Schulze

1. Start to make this and ANY Tincture, if possible, on a NEW Moon.
2. Take a Quart Canning Jar and fill it 1/4 FULL with DRIED Cayenne Peppers, getting the HOTTEST ones (i.e. – Habanero, African Bird, Serrano, Jalapeno – 90,000+ Heat Units), that you can obtain.
3. Add enough 50% Grain Alcohol (100 Proof Vodka) to the Cayenne Peppers (powdered, using a Blender or Grinder) to just COVER them.
4. Use enough FRESH Cayenne Peppers, that you can blend with 50% Grain Alcohol (100 Proof Vodka) to turn the Mixture into an Apple Sauce-Like Consistency.
5. Add this Mixture to the 1st Mixture, filling up the Canning Jar 3/4 FULL.
6. Fill up the rest of the Canning Jar with MORE 50% Grain Alcohol (100 Proof Vodka).
7. Shake it as MANY times as possible, during the Day.
8. Let this Mixture SIT, until the following FULL Moon (15-16 Days), but OPTIMALLY until the following NEW Moon (28-29 Days)!
9. Strain this Mixture through an UNBLEACHED Coffee Filter.
10. Bottle the RESULTING Tincture.

NOTE:  Part EQUALS Volume, NOT Weight in this Tincture Method. If using 95% Alcohol (190 Proof), then DILUTE in half with Distilled Water. Modify this procedure by using DRIED Herbs ONLY, if FRESH Herbs are NOT AVAILABLE, and when making other Herbal Tinctures also. Also if you want to make a SUPER-POTENT Tincture (i.e. – Cayenne Pepper & Lobelia Seed Pod), then allow the Mixture to sit for a FULL 3 Months!

Book: The Healing Power of Cayenne Pepper, by Dr Patrick Quilliun

http://www.healingdaily.com/detoxification-diet/cayenne.htm

http://www.shirleys-wellness-cafe.com/cayenne.htm

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=140

http://www.articlesbase.com/health-articles/history-of-capsicum-cayenne-pepper-517487.html

http://www.all4naturalhealth.com/cayenne-herb.html

http://www.helpwithcooking.com/spice-guide/cayenne.html

http://www.essortment.com/all/cayennepepperc_rfmg.htm

http://www.cayennepepper.info/cayenne-pepper-and-swine-flu.html

http://www.indiacurry.com/spice/sz001aboutchili.htm

http://www.helium.com/items/217290-healing-benefits-of-cayenne-pepper

http://www.cayennepepper.info/

Mung Beans

Mung bean (Hindi: मूँग), is the seed of Vigna radiata which is native to Bangladesh, India, and Pakistan. The split bean is known as moong dal, which is green with the husk, and yellow when dehusked. The beans are small, ovoid in shape, and green in color. The English word “mung” derives from the Hindi moong.

Mung beans are mainly cultivated in China, Thailand, Philippines, Indonesia, Burma, Bangladesh and India, but also in hot and dry regions of southern Europe and the southern USA.

Mung beans are one of the most cherished foods in ayurveda. They are very nourishing, while being relatively easy to digest–they do not generally create abdominal gas or bloating, the drawbacks of larger beans. Persons recuperating are often recommended khichari, a combination of rice and mung beans, because of their ability to provide a good level of nourishment without overtaxing the digestion. They offer the astringent taste.

History

Mung bean sprouts have been grown by the Chinese for over 5000 years.

Mung bean has enjoyed a long history of food and medicinal uses, with a written record dating back to the 10th century A.D. Its best known use is the treatment of poisoning of various types, including foods (e.g., mushroom) and herbal drugs (e.g., aconite). In modern times this use has extended to industrial and environmental poisoning (pesticides, heavy metals, etc.). Some of these treatments have been reported in Chinese herbal and traditional medical journals in recent years.

Nutrition

According to modern nutrition, mung beans offer 14 gms of protein per cooked cup. Mung beans are also a good source of dietary fiber. They also contain thiamin, iron, magnesium, phosphorus, potassium and copper, and are a good source of folate.

Although a common food in China, mung bean is often eaten with therapeutic intentions. It is especially popular in summer when it is eaten to prevent heatstroke, heat rash or prickly heat.

Mung beans are highly cherished in ayurveda for their balancing power, high nutrient content and ease of digestion. Anyone who typically avoids beans because of digestive difficulties might find that mung beans are friendly to the digestive system and more importantly, they have cleansing and detoxifying properties. Mung beans are rich in potassium beneficial for the cardiovascular and nervous systems and are also a good source of high quality protein for vegetarian and meat eaters. Mung beans contain lots of fiber, which is essential to keep healthy cholesterol levels. Mung beans are rich in iron, thiamin, magnesium and folate, which help many other bodily functions for optimum health.

What to do with Mung Beans

Dried mung dhal does not generally require pre-soaking. Whole mung beans are cooked both without soaking and after soaking. Mung dhal and beans can be cooked in a pressure cooker, in a slow cooker or on the stovetop. If cooking on the stovetop, foam that builds at the top can be skimmed off and discarded. Dhals generally have the best flavor when they are slow-cooked for a long time. Sort beans and wash thoroughly before you cook them.

Based on its effectiveness in treating and healing burns, reportedly without scars, as well as its recent use in treating acne and blackheads, mung bean flour has found its way into some skin care cosmetics.

If your concept of including mung in your diet means topping off a salad with a few bean sprouts, think again. Mung beans can be combined with brown or white rice, cracked wheat or oatmeal to make a one-dish meal known as khicharee. They can also be cooked to a soupy texture with lots of water and spices. Stews and soups that combine mung beans or mung dhal with a wide variety of greens and vegetables and grains such as barley are also common. Mung dhal flour can be combined with whole wheat flour to make fresh flatbreads on a griddle.

Cook mung beans with lots of herbs and spices. Fresh ginger, basil, cilantro, rosemary, sage, thyme, parsley, curry leaves and tarragon, fresh garlic, lemon juice, and spices such as turmeric, cayenne, ajwain, cumin, coriander, garam masala, black pepper and bay leaf go wonderfully with mung dhal or mung beans.

Sprouting

Yields approximately 1 Cup (1/2 lb.) of Sprouts

Put 1/3 – 1/2 Cup of seed into a bowl or Sprouter.

Prep before Soaking, by running water through them until the exiting water runs clear.  Mung Beans are grown in China by farmers – often with little machinery. After harvest they are left to dry on gravel roads – so they are dusty.

Add 2-3 times as much cool (70°) water.
Mix seeds up to assure even water contact for all.
Allow seeds to Soak for 12 hours.

Note: Occasionally Mungs will have some small percentage of hard seed (seeds that are as hard after soaking as before because they don’t absorb any water).  If there are – throw those (the hard ones) out! They are easy to spot as they are smaller and darker, than those that are swollen with water.

Empty the seeds into your sprouter if necessary.  Drain off the soak water.  Rinse thoroughly with cool (60-70°) water.  Drain thoroughly.  Set anywhere – in low light and at room temperature (70° is optimal) between Rinses.

How Long to Grow:

If you just want little sweet mungs (1/4 – 1/2 inch roots):  Rinse and Drain every 8-12 hours, for 2 – 3 days.

If you just want to grow big mungs (1 – 3 inch roots):  Rinse and Drain every 8-12 hours, for 4 – 5 days.

Grow them for as long as you like (as long as you continue to Rinse and Drain every 8-12 hours) and find out for yourself when they are most delicious!

Big and Thick Notes:

Mung Bean Sprouts are most commonly seen big and thick rooted. They are common in Chinese cuisine. Commercial Mung Beans are grown with chemicals and gasses in huge 500 gallon machines. You will never get your home grown sprouts to look like those you see at a restaurant or supermarket, but you can get some thick roots. To do this you will need a sprouter which drains from the bottom and you’ll need to add these procedures to your growing schedule:

•When you Rinse, do not disturb the seeds/sprouts. The beans need to stay where they are – to form a mass that is unmovable. Rinse longer – with lower water pressure (if your sink has a sprayer, use that) during the first 2-3 days – until they are firmly in place.

•Keep your sprouter in as dark a place as you can without limiting air flow too much: Don’t put them (or any other sprout) in a closed cabinet or closet, etc. Darkness is a VERY over-rated element in sprouting! Just minimize it by using a darkish corner in your kitchen.

•Apply a weight directly to the beans while in the sprouter (between Rinses). We recommend using an Easy Sprout or two. We fill the Solid Base (of the Easy Sprout that we aren’t growing in) full of water and snap the Flat Solid Lid onto it. We then put that Solid Base right on top of the beans between Rinses. You can rig something else if you like – using Easy Sprout or another sprouter.

•On the 3rd day, or when your beans are solidly in place (they won’t be budged by water), soak the sprouts for 10-20 minutes in cool water. If you are using Easy Sprout all you have to do is leave the Growing Vessel in the Solid Base (that in which it always sits between rinses) and fill it up. You can do this with The Tube too – using your Solid Brown Lid. If you are using SproutMaster or some other sprouter you can put it in a pot or something else that holds water. Rinse well after this soaking.

•As the sprouts grow you can reduce the weight on them to nothing by the last day. The sprouts themselves form such a tight mass that they apply their own weight.

•You may skip the last Rinse – allowing your sprouts to grow for 24 hours without water. They will generate more heat (which all sprouts do as they grow – at every stage) than usual and can gain substantial mass during this period. There is a slight danger in this – that the sprouts will generate too much heat and will start to slow-cook, but it is a very rare problem. Do it when your house is cool, but avoid it during hot weather.

Harvest:

Your sprouts are done 8-12 (or 24) hours after your final rinse. Be sure to Drain them as thoroughly as possible after that final rinse.  The goal during the final 8-12 hours is to minimize the surface moisture of your sprouts – they will store best in your refrigerator if they are dry to the touch.

Refrigerate
Transfer your sprout crop to a plastic bag or the sealed container of your choice – glass is good too – and put them in your refrigerator.

Recipes

Basic Mung Dhal

1/2 cup split hulled mung beans (mung or moong dhal)
3-4 cups water
Rock salt to taste
1 tsp – 1 tbsp ghee (clarified butter) (use less ghee for Kapha)
1/2 tsp cumin seeds
1/8 tsp turmeric

Sort and wash the dhal. Drain. In a heavy-bottomed pot, add the washed dhal, turmeric and 3 cups water. Bring to a boil; then turn heat down to medium/low and simmer-cook until dhal is butter-soft (about 30-40 minutes). Stir occasionally to prevent sticking, and add more water as needed to maintain desired consistency. If foam forms on the surface, skim it off and discard. When cooked, add salt and stir. In a separate pan, heat ghee until melted to a clear oil. Add the cumin seeds and stir to release aroma. The cumin should turn a rich dark brown but not burn. Pour the ghee-spice mixture carefully over the dhal. Stir and serve immediately with boiled Basmati rice or other whole grain and vegetables. (In a thinner consistency, this dhal can be drunk as a nourishing soup—beat with a metal whisk to a smooth consistency and heat through).

Mung Bean/Herb Spread

1/2 cup mung dhal
2 tbsp almond butter or tahini
1 tsp minced ginger
1 tbsp chopped fresh parsley
1 tbsp chopped fresh basil
1 tbsp mild olive oil
1/4 tsp ground cumin
Rock salt to taste
1 tbsp lemon juice
Fresh-cracked black pepper to taste or large pinch sweet paprika
1-2 tbsps water if needed

Heat a skillet and dry-roast the mung dhal until golden brown, about 10-12 minutes. Stir constantly to toast all sides and prevent burning. Grind to a coarse flour in a spice-mill. Combine all the ingredients in a food processor and process to a smooth, spreadable paste, adjusting the water as necessary. Tastes excellent on crisp toast or crackers, on flatbread wedges or as a dip for vegetables.

Note: If using garlic, add one medium clove, peeled, to the ingredients.

Henry Chung’s Salad

Serves 4

1 pound (or more) Mung Bean Sprouts
1 cup cucumber – peeled and sliced
1/2 + cup carrot – grated
1+ cup sweet peppers (use as many colors as you like) – chopped
Any and all other tasty colorful vegetables

Outrageous Dressing

3 Tbs. tahini or crunchy peanut butter (or combination of the two)
2 Tbs. soy sauce
4 Tbs. vinegar
1 Tbs. hot red pepper oil
1 tsp. cayenne pepper
1 tsp. sugar
1 Tbs. toasted sesame oil
2 Tbs. corn, sunflower or vegetable oil
1 Tbs. ginger – minced
1 Tbs. garlic – minced
1 Tbs. scallions – minced
1 Tbs. white wine
1 tsp. hot mustard (optional)
1/2 tsp. salt
1 1/2 cups broth (chicken or vegetable)
bean thread or rice noodles (optional)

Preparation
Optional: poach mung beans for 1/2 – 2 minutes by putting them in rapidly boiling water, remove to strainer and cool with cold water. Drain well.

Mix all vegetables and sprouts in a bowl.

Mix all dressing ingredients together and pour over sprouts + vegetable mix.

Serve
Chill and garnish with minced scallions and toasted sesame oil.
Serve over bean thread rice noodles if you like (we do).

Notes – Don’t add too much Cayenne – mine was too hot, I did not get to enjoy the other flavors in the dressing.

This recipe is from Henry Chung’s famous Hunan Restaurant in San Francisco. Henry signed my copy of his cookbook and I have used it so much and for so long that many of the pages are hard to read for all of the cooking stains. Thanks Henry, you have made our lives far more delicious!This recipe is also great with shredded chicken added to or in place of the mung beans.

Sprouted Bean Burgers

3 Cups of San Francisco Mix or Beanie’s Awesome Mix or Pea Carnival or Spring Garden
OR
1 Cup Adzuki Sprouts
1 Cup Lentil Sprouts
1/2 Cup Mung Bean Sprouts
1/2 Cup Garbanzo Sprouts
AND
1 tsp. salt and pepper
2 Tbs. corn, sunflower or veg. oil
1/2 cup flour
1/4 cup milk
2 eggs – slightly beaten
2-3 scallions – finely chopped
2 cloves garlic – minced
1 Tbs. fresh thyme or 1 tsp. dried thyme

Preparation
Chop the Sprouts up – finely, or grind them in a food processor.
Mix all the ingredients together. Shape into thin (1/4 inch) patties.

Heat pan (cast iron works very well) over medium-high heat for a minute.
Add oil and heat for a minute or so – until almost smoking.
Place patties in pan. Brown lightly on each side.

Serve, Garnish to your liking. Serve on bread, bun or none. Eat ‘em up yum!

Notes:  You may freeze these if you like.  Separate un-cooked patties with wax paper and seal in a plastic bag. Freeze.

* Always use the denser bean sprouts (all but long fat mung sprouts) as your main sprout – mungs alone will not work well unless they are small (2 day) sprouts.

References

http://en.wikipedia.org/wiki/Mung_bean

http://www.ayurbalance.com/explore_foodmungbeans.htm

http://www.sproutpeople.com/seed/mung.html

http://leungschineseherbnews.blogspot.com/2007/07/mung-bean.html

http://www.ayurbalance.com.

http://www.vegetarianorganicblog.com/2007/12/mung_beans_tiny_in_size_but_gi.html

Cindy’s Sense

Mini #6

Hey Everyone,

We have SUPER news!  California Here He Comes!  Parker received his call to serve in the San Jose, California Mission! I am so excited for him.  He leaves on May 5.  So we have lots of work to do, the biggest of which is way sad.  I think Parker had the best news in his life, and the worst news in his life yesterday.  Of course the Mission Call was the BEST news.  He also found out yesterday that he re-tore his ACL and will be having surgery next week.  There has to be some kind of lesson in the irony.  The Dr said he would clear him to go into the MTC after 2 months, which is exactly when he is called to go.  He is also restricting him from playing basketball for two years.  Good luck with that one.

Life continues to move quickly.  Taylor played basketball at Murray this year and is happy to have his afternoons to himself.  Taylor has so much talent and personality, I hope he grows up to use it for good.  Leesha has had Mono the last couple of months and is home now, the school is coming to her.  Dalton has started another league in basketball for the spring.  He was so excited this week when his class picked his science project to move on to the next level.  Way to go Dalton.  John is a working machine.   He is doing a great job with our Jus business and got us to the Ambassador level in about 7 weeks.  The phone and texting are his new best friends.  John was really excited this week when he started up his diet again.  He was down 90 pounds 6 weeks ago and this week he had only gained 2 pounds that need to be made up.  That has never, ever happened before for him.  We believe it is the resveratrol in the Jus that has kept him steady.  There is no other factor to put in play.

Business First

Grain Group – This months class will be on March 18^th at 7:00 pm at my home.  Call me if you are coming and let me know.  We will be talking about Chia, Mung beans, and Cayenne.

Jus – I would like to welcome our Jus team to my little newsletter.  I thought one newsletter would be easier than two.  Take what you like and ignore the rest.  I try to keep things fun and informative, and plan on having our upcoming Jus events listed.

This weeks Jus Events

Thursday, March 4, 2010 – Sheraton in Salt Lake -150 West 500 South  - We are so excited for this meeting, this is a GREAT opportunity for you and your people.  Both Rick Durham (Jus Chairman & CEO) and Seth Miller (Jus President) will be attending this meeting.  Bring as many as you can!  Come and meet them, bring your people to meet them!  Rick Durham’s vision for this company is so inspiring, and is the reason that John and I are building a Jus business.  Bill is also having a contest for Thursday, the person with the most new people at the meeting will get a nice crisp $100 bill.  Also, Deb Eslinger (our upline) is in town from North Dakota , she would love to meet you and help you in any way she can.

Friday, March 5, 2010, - The Pastry Pub, 86 West Center Street, Cedar City, Ut @ 7:00,  Invite people you know in the Cedar City / St George area to come.  We will take good care of them for you.

Tuesday March 9, 2010 – La Luna -3754 West Center View Way Suite #120 @ Jordan Landing, 6:30 pm.

Wednesday March 10, 2010 – The Miller Home -11762 S Autumn Ridge Cove (turn in on 2325 E Autumn ridge Dr.)

Please invite one or more people.  RSVP as you get commitments and/or changes so we can keep track of numbers.  You can text or call us at 801-979-3820 (Cindy) or 801-512-9985 (John).

What I learned about Jus this week:

I started doing research on the 23 ingredient in Jus.  I had heard that they were super foods and thought it would add to my knowledge of the product.  I also have all the ingredients listed on my blog (www.willbfit.com)  and would like to have articles like I do on my grains.  WOW – I started with Acai, I now understand why there is a drink made with only acai in it, but then I moved on to acerola, packed with tons of vitamin C, and as much vitamin A as in carrots, along with many other nutrients.  I only started with Aloe Vera when I had to quit but it was equally impressive.  I had no idea.  It is hard to comprehend that there are 23 of these types of ingredients plus resveratrol on top of that.  AMAZING

Jus experience of the week:

John and I are working hard with Jus and Jus is in our lives everyday.  But choosing this weeks experience was easy.  One person interested in Jus wanted to meet Rick Durham and so a meeting was set up.  John and I were able to sit in.  Rick told how his father died when he was in his mid teens of MS.  How health has always been very important to him.  He said that John Huntsman was his teacher’s quorum advisor.  How his values are inline with those of John Huntsman, he looks up to him and they are great friends.  How he worked for Huntsman Chemical, and an off shoot company of Huntsman Chemical, helping both in turn to sales of over 1 billion.  Rick talked about working with an investment firm in buying up companies and then selling them.  He wanted to have more control over those decisions so he started Aries Capital, (he did not like selling them off).  When asked what his intentions are with Jus long term, he said he has no plans to sell, nor does he feel the need to ever sell the company.  It is about the people for him.  He has the money, what makes his life full is what he can do for others.  Helping others have hope and seeing success in their own lives makes him happy.  He said that no success in any business ever made him feel as good as going to Hawaii and listening to distributors talk about how they could have never accomplished what they have without the Jus opportunity.  Our meeting lasted about 45 minutes, I could have listened for another hour, it was very inspiring.   Rick Durham’s vision for Jus International is the core reason John and I are involved.

Our Jus Team is 32

Essential Oils

I will be placing an order next week for essential oils.  Let me know if you need anything.

Becky Utley will be having Sharon from Butterfly Expressions coming on April 21, 2010 at 6:00 pm.  The class will be $15 if you are coming for your first time.  If you have a book already it will be $5.  Let me know if you would like to come and I will get you in touch with Becky.  I hosted this class in February, it was excellent!  Everyone needs to have a basic knowledge this class gives.

I have listed the 6 oils that are an extra 15% off this month.  The prices reflect the extra discount.  I would like to thank Butterfly Expressions for giving us the opportunity to collect oils every month at such a great prices.

Announcing New Oil Chaste Tree (Vitex Agnus castus)
		Chaste Tree (Vitex Agnus castus) Vitex essential oil is steam distilled from the leaves and berries of the plant. There is a lot of literature about herbal uses for this plant, but very little documented useage of the essential oil. Claims have been made that it enhances the production of progesterone and brings balance to the female hormones; may ease menstrual discomforts such as cramps, irritability, headaches, depression and breast swelling; also works well for reducing the symptoms of menopause such as hot flashes; preliminary trials suggest effectiveness for women suffering from infertility and irregular periods; in herbal form is used for polycystic ovarian syndrome, uterine fibroids, infertility, and miscarriages due to luteal phase defects (ask me about this last problem – too lengthy a discussion for this page) Cautions: contra-indicated for pregnancy, except possibly to prevent early miscarriage in women with problems in the luteal phase of the pregnancy. Just not enough information or studies done on this topic yet – that I can find. Vitex agnus castus is native to the Mediterranean area (Turkey), while Vitex negundo is found in Asia and Africa. Studies are being conducted at Ege University in Izmir, Turkey, (according to Connie and Alan Higley Reference Guide for Essential Oils) on the use of Vitex oil for reversing the symptoms of Parkinson’s disease. Higley seems to be indicating that the Vitex studied for Parkinson’s is Vitex negundo. Vitex (both of them) appears to be a natural source of L-dopa, which simulates production of the neuro-transmitter L-dopamine in the brain, which is why they are being looked at as a natural source of L-dopa for use with Parkinson’s disease. The essential oils of both plants contain sesquiterpenes which are the constituents of essential oils which allow them to cross the blood/brain barrier. The synthetic pharmaceutical products currently in use cannot do this, which makes them ineffective and is frustrating to the medical community.               Sale    $13.15    Reg   $17.50

Recipe

The food at the last class ended up being excellent.  It even surprised me that I could find such good recipes.  I think the favorite was this Rice and Amaranth Pudding, it was just so good after the savory dishes.  I made a couple of adjustments noted with ().  Sorry it is NOT calorie free – we all need to splurge now and again.

Rice and Amaranth Pudding: Arroz y Amaranto con Leche by Karen Hursh Graber © 2006

Ingredients:

• 1 cup rice
• 2 cups water
• 1 cup milk
• 1 can condensed milk
• 1 cup amaranth cereal (popped amaranth) ( I did not have time to pop amaranth so I added to the rice toward the end)
• 1/2 cup raisins ( did not add)
• sugar to taste
• ground cinnamon (cloves & a bit of nutmeg – stirred into the pudding)

Preparation:

Soak the rice in hot water for 15 minutes.

Drain and rinse until the water runs clear.

Place the rice and the 2 cups water in a medium size saucepan, bring to a boil, cover, and simmer until the water is absorbed.

Add the milk, condensed milk, amaranth and raisins.

Cook over low heat another 10-15 minutes, until the mixture thickens.

Add sugar to taste.

Cool and serve with cinnamon sprinkled on top.

Serves 4.

Preparedness

I thought a review after the recent earthquakes in Chile and Haiti would be in order.  Our prayers go out to Carola’s family who live in Concepción and Santiago Chile.

Seven Steps to Earthquake Safety

PREPARE

Step 1: Secure it now!

Reducing and/or eliminating hazards throughout your home, neighborhood, workplace and school can greatly reduce your risk of injury or death following the next earthquake or other disaster. Conduct a “hazard hunt” to help identify and fix things such as unsecured televisions,computers, bookcases, furniture, unstrapped water heaters, etc. Securing these items now will help to protect you tomorrow.

Download the Secure It Now! focus sheet (804 KB PDF — courtesy Emergency Survival Program)
Step 2: Make a plan

Planning for an earthquake, terrorist attack, or other emergency is not much different from planning for a party or vacation. Make sure that your emergency plan includes evacuation and reunion plans; your out-of-state contact person’s name and number; the location of your emergency supplies and other pertinent information. By planning now, you will be ready for the next emergency.

Download the Make a Plan focus sheet (436 KB PDF — courtesy Emergency Survival Program)
Step 3: Make disaster kits

Everyone should have disaster supplies kits stored in accessible locations at home, at work and in your vehicle. Having emergency supplies readily available can reduce the impact of an earthquake, a terrorist incident or other emergency on you and your family. Your disaster supplies kits should include food, water, flashlights, portable radios, batteries, a first aid kit, cash, extra medications, a whistle, fire extinguisher, etc.

Download the Make Disaster Kits focus sheet (432 KB PDF — courtesy Emergency Survival Program)
Step 4: Is your place safe?

Most houses are not as safe as they could be. Whether you are a homeowner or a renter, there are things that you can do to improve the structural integrity of your home. Some of the things that you might consider checking include inadequate foundations, unbracedcripple walls, soft first stories, unreinforced masonryand vulnerable pipes. Consult a contractor or engineerto help you identify your building’s weaknesses and begin to fix them now.

Download the Is Your Place Safe? focus sheet (620 KB PDF — courtesy Emergency Survival Program)

PROTECT

Step 5: DROP, COVER, and HOLD ON!

Learn what to do during an earthquake, whether you’re at home, at work, at school or just out and about. Taking the proper actions, such as “Drop, Cover, and Hold On”, can save lives and reduce your risk of death or injury. During earthquakes, drop to the floor, take cover under a sturdy desk or table, and hold on to it firmly. Be prepared to move with it until the shaking stops.

Download the Drop, Cover, and Hold On! focus sheet (480 KB PDF — courtesy Emergency Survival Program)

RECOVER

Step 6: Check it out!

One of the first things you should do following a major disaster is to check for injuries and damages that need immediate attention. Make sure you are trained in first aid and in damage assessment techniques. You should be able to administer first aid and to identify hazards such as damaged gas, water, sewage and electrical lines. Be prepared to report damage to city or county government.

Download the Check It Out! focus sheet (560 KB PDF — courtesy Emergency Survival Program)

Step 7: Communicate and recover!

Following a major disaster, communication will be an important step in your recovery efforts. Turn on your portable radio for information and safety advisories. If your home is damaged, contact your insurance agent right away to begin your claims process. For most Presidentially declared disasters, resources will also be available from federal, state, and local government agencies.

Download the Communicate and Recover! focus sheet (408 KB PDF — courtesy Emergency Survival Program)

http://www.earthquakecountry.info/roots/seven_steps.html

Cindy’s Sense

Mini Newsletter #5

Hi Everyone,

Grain Group

So tomorrow is the Grains class, I have had about 6 RSVP.  It would be great to know if you are coming.  We will be talking about amaranth, quinoa, black beans and cilantro.

1565 W South Jordan Pkwy

7:00 pm

Feb 18, 2010

Essential Oils

The Oil class last week was excellent; I would like to thank Sharon for coming down from Idaho to teach us.  We had about 25 people there.  When there is enough interest I will have her down again.  The oils are always 25% off when you need them.  The specials for February are listed below they are an extra 15% off.

Le Beloved

Mini #4

Hi Everyone!

Business First

For those of you coming to the Essential Oils class, the $15 is due this week.  We are going to have a fun group.

The Essential Oils Class will be at my sister Julie’s house

1597 W Palmer Park Lane (9565 S)

Feb 10, 2010

4:00 pm – 7:00 pm (maybe a little longer)

Grain Group will be Feb 18, 2010 at 7:00.  We will be talking about Amaranth and Quinoa, black beans and cilantro.  Please RSVP

Jus Update

John and I are doing the 23 Club this week.  That means we are having 23 appointments this week.  Help!  Our goal is to educate people about what an amazing product Jus is.  There is absolutely no pressure; it is about education and numbers.  We are setting up breakfast, lunch, and dinner appointments, and even have ½ hour phone appointments.

I loved this quote from Dr. John D. Setyo, he runs successful holistic, traditional Chinese, and cosmetic medicine practices in Rotterdam and Maassluis, Netherlands.

“I believe that Jus contains the most natural antioxidants and bioenzymes together, with phytonutrients, bioflavonoids, and Resveratrol, all together in one blend for a very tasteful superfood, and I want to share that.  If you don’t tell your friends and family about Jus, someone else will do it for you.”

I have to tell you that I had an amazing week last week.  Jus is opening Mexico in the spring and I was privileged to sit in on meetings and get to know a group in Mexico.  I was very impressed.  Mexico is going to explode.  We have a Hispanic group growing quickly here in Utah and are looking for referrals in Mexico and Porto Rico.

Our Group is 11

Time for Fun!

Preparedness Corner

This Checklist was handed out in church yesterday.  Although it refers to some LDS publications, the information contained in them is important for everyone.

1.  Do you have copies of the LDS Church publications:  “Essentials of Home Storage and Production” or “Family Home Evening Resource Book” or other similar publication?

2.  Do you have other resource books/materials available, i.e. 1^st Aid Manual, BSA Handbook, CPR Manual, or Other similar commercial publications?

3.  Do you have access to the LDS Church Web Site – www.providentliving.org or others?

4.  Do you have the phone numbers of key community services, i.e. utilities, poison control?

5.  Do you have a 72 hour kit for each family member, your cars and work place?

6.  Do you have a 3 month supply of the foods you normally eat in your home storage? If no, how much: [ ] 2 weeks, [ ] month, [ ] 3 months, [ ] 6 months

7.  Do you have at least three months supply of water for each family member? (1gal/day)

8.  Do you have a year’s supply of long term basic food, wheat, beans, milk, salt, etc?  If not, how much: [ ] 2 weeks, [ ] month, [ ] 3 months, [ ] 6 months.

9.  Do you have a secondary source of fuel for heating, lighting, cooking? (Stored safely)

10.  Do you have a secondary source for cooking that can be used safely?

11.  Do you have alternate sources for lighting?  (flashlights, candles, lanterns)

12.  Do you have packed additional clothing and shoes for each family member, if you have to evacuate your home?

13.  Do you have an alternate source of communication, i.e. cell phone, hand-held radio?

14.  Do you have a functioning, stocked first aid kit(s)?

15.  Do you have a supply of needed medications and for how long? [ ]wk, [ ]mo, [ ]yr.

16.  Do you have an alternate sanitation plan if home toilet becomes unusable?

17.  Do you have a years supply of toilet paper, soap, sun screen insect repellent, etc.

18.  Does everyone know where, how and when to shut off power to your home?

19.  Does everyone know where, how and when to shut off the natural gas?

Warning, only do so in an emergency if you smell gas! Do you have a wrench?

20.  Does everyone know where, how and when to shut off the water?

21.  Do you have any of the following items:  [ ] generator, [ ] tent(s)/tarp, [ ] folding saw

[ ] bedding or sleeping bags, [ ]camp cooking pans, [ ] ax or hatchet, [ ] water purifier [ ] emergency window ladder, [ ] chain saw

22.  Do you have a family emergency action plan?

23.  Do you have a family communication plan to include outside area contacts?

24.  Have you taken any of the following training? [ ] First Aid [ ]CPR [ ]CERT [ ] Radio

25.  Do you know who is your neighborhood emergency watch coordinator is?

26.  Have you exercised your emergency plans recently?

27.  Do you have enough supplies and a plan to take care of your pets in an emergency?

28.  Do you have copies of important documents stored in a safe place, i.e.:  [ ] wills,

[ ]birth certificate(s), [ ] marriage certificates, [ ] home deed, [ ] insurance papers,

[ ] titles to cars or other valuable property, [ ] pass ports, [ ] scriptures, [ ] fam hist

29.  Do you have an inventory and pictures of your house hold and other important items?

30.  Do you have a readily available supply of cash or travelers checks for emergency use?

31.  Do you keep at least a half tank of gas in your car(s) in case of an emergency?

32.  Are your 72 hour kits and other important documents easy to access if you must leave?

33.  Have you checked your home for hazards, i.e. chemicals, falling objects, etc.

34.  Do you have an inventory of your home storage items by type of item?

35.  Do you track those items as you use them and use that list to replenish them monthly?

Recipe

I know that some of you have my granola recipe already, but I have had some requests so here it is again.  I have this almost every morning, I love it.

Thought of the Day:

“It is in our lives and not our words that our religion must be read.” Thomas Jefferson

For Quinoa go HERE

What is Amaranth?

The Greeks called it ‘amarantus’ meaning never withering; in Sanskrit the plant was called king of immortality; the ancient Aztecs knew it as food of immortality.

Amaranthus, Amaranth seeds are tan or light brown in color and are about the size of poppy seeds. Not a true cereal grain, Amaranth is sometimes called a ‘pseudo-grain’ and has been referred to as a herb or even a vegetable. There are 60 species of Amaranth on the planet. With it’s own genus classification, Amaranthus, Amaranth is a relative of the common pigweed.

Amaranth is a bushy plant that grows 5 to 7 feet, with broad leaves and a showy flower head of small, red or magenta, clover like flowers which are profuse, and constitute the plants exquisite, feathery plumes. The seed heads resemble corn tassels, but are somewhat bushier. They are quite striking as well. The seeds are tiny (1/32″), lens shaped, and are a golden to creamy tan color, sprinkled with some occasional dark colored seeds.

It has been proposed as an inexpensive native crop that could be cultivated by indigenous people in rural areas for several reasons: 1) easily harvested, 2) produces a lot of fruits (and thus seeds) which are used as grain, 3) highly tolerant of arid environments which are typical of most subtropical and some tropical regions, and 4) large amounts of protein and essential amino acids, such as lysine. Due to its weedy life history, amaranth grains grow very rapidly and their large seedheads can weigh up to 1 kilogram and contain a half-million seeds.

History

Amaranth has a long and interesting history in Mexico where it’s been grown and harvested for thousands of years by the Mayan and Incan civilizations. The Aztecs believed Amaranth had magical properties that would give them amazing strength. Because of this, it became one of the main foods of the Aztec royalty.

Amaranth also held an intricate role in some of their ancient rituals. In one ritual, the seeds were crushed open, then honey and human blood were added followed by forming this reddish paste into the shapes of birds and snakes then baking it.

With the coming of the Spanish into the Americas, this abominable practice was abolished. Every crop of Amaranth that could be found was burned. Punishment for possession of the grain became so harsh that even having one seed was punished by chopping off the hands. Amaranth quickly became a ‘lost’ seed for many generations.

Amaranth is used in various cultures in some very interesting ways. In Mexico it is popped and mixed with a sugar solution to make a confection called “alegria” (happiness), and milled and roasted amaranth seed is used to create a traditional Mexican drink called “atole.”

Peruvians use fermented amaranth seed to make “chicha” or beer. In the Cusco area the flowers are used to treat toothache and fevers and as a food colorant for maize and quinoa. During the carnival festival women dancers often use the red amaranth flower as rouge, painting their cheeks, then dancing while carrying bundles of amaranth on their backs as they would a baby.

In both Mexico and Peru the amaranth leaves are gathered then used as a vegetable either boiled or fried. In India amaranth is known as “rajeera” (the King’s grain) and is popped then used in confections called “laddoos,” which are similar to Mexican “alegria.”

In Nepal, amaranth seeds are eaten as gruel called “sattoo” or milled into flour to make chappatis. In Ecuador, the flowers are boiled then the colored boiling water is added to “aquardeinte” rum to create a drink that “purifies the blood,” and is also reputed to help regulate the menstrual cycle.

Since 1975 amaranth has been gaining support in the U.S. and is now grown in Colorado, Illinois, Nebraska, and other states, but is still not a mainstream food.

Nutrition

Amaranth is an extremely nutritious grain.

Amaranth, by itself, has a really nice amino acid blend. Just 150 grams of the grain is all that’s required to supply an adult with 100% of the daily requirement of protein.

Amaranth is one of the highest grains in fiber content. This makes Amaranth an effective agent against cancer and heart disease.

Amaranth is also the only grain in this study that contains significant amounts of phytosterols which scientists are just now learning play a major part in the prevention of all kinds of diseases.

Amaranth grain provides a good source of dietary fiber and dietary minerals such as iron, magnesium, phosphorus, copper, and especially manganese.

The fiber content of amaranth is three times that of wheat and its iron content, five times more than wheat. It contains two times more calcium than milk.  Using amaranth in combination with wheat, corn or brown rice results in a complete protein as high in food value as fish, red meat or poultry.

Amaranth greens  They are a very good source of vitamins including vitamin A, vitamin K, vitamin B6, vitamin C, riboflavin, and folate, and dietary minerals including calcium, iron, magnesium, phosphorus, potassium, zinc, copper, and manganese.

Characteristics and Benefits of Amaranth:

• Excellent Source of Fiber & Phosphorus; Good Source of Iron
• High level of very complete protein; its protein contains lysine, an amino acid missing or negligible in many grains.
• Strengthens immune system functions
• Improves the resistance of organism
• Makes the recovery faster
• Improves the resistance against radioactive and X-ray irradiation
• Retards the effects of skin ageing and development of wrinkles
• Improves mental performance, memory functions
• Reduces the feeling of tiredness and psychic stress
• Helps to regulate the conversion of fats, especially cholesterol

Extinguishes free oxygen radicals

Amaranth also contains tocotrienols (a form of vitamin E) which have cholesterol-lowering activity in humans. Cooked amaranth is 90% digestible and because of this ease of digestion, it has traditionally been given to those recovering from an illness or ending a fasting period. Amaranth consists of 6-10% oil, which is found mostly within the germ. The oil is predominantly unsaturated and is high in linoleic acid, which is important in human nutrition.

Medicinal Uses

Used as an astringent, the plant is taken internally for diarrhoea, bleeding from the bowels and excessive menstruation. Use 1 tablesp. fresh chopped leaves and infuse with 1 cup boiling water, steep 3-5 minutes, drink 2 cups daily, for general health and immunity. The tea is gargled for sore mouth and throat and used as a wash for skin rashes.

Amaranth seeds are a rich source of squalene.  Squalene performs as a strong antioxidant, being able to reduce or remove harmful effects of pollution in the body caused by toxic substances from the environment including car exhaust fumes and industrial wastes. The benefits of improved health have become evident for people who had previously suffered with chronic fatigue, when they took squalene. In the past, shark and whale liver oils have been the main sources of squalene, but rather expensive. Recent research shows that amaranth oil has almost 8 times the amount of squalene as shark liver oil, and is a more acceptable source for vegetarians. New research shows that squalene may inhibit the growth of tumour-induced new blood vessels, and also may reduce the spread of tumour metastases and significantly reduce the growth of lung, breast, prostate and brain tumours, and in certain cases eradicate tumours. Squalene has also been used for control of allergies, diabetes, candida, pain, arthritis, asthma, and to improve memory function. Researchers have said that squalene is perhaps the most amazing immune enhancer, ever discovered.

How to use

Amaranth must be cooked before it is eaten because it contains components in it’s raw form that block the absorption of some nutrients in our digestive system. You should cook Amaranth whether you plan on giving it to your family or your pets.
The leaves of the amaranth plant taste much like spinach and are used in the same manner that spinach is used. They are best if consumed when the plant is young and tender.

Grain amaranth has been used for food by humans in a number of ways. The most common usage is to grind the grain into a flour for use in breads, noodles, pancakes, cereals, granola, cookies, or other flour-based products. The grain can be popped like popcorn or flaked like oatmeal.

To make your whole wheat bread a complete protein, substitute about 25% of your wheat flour with Amaranth flour.

Amaranth can be boiled for 20 minutes in it’s whole seed form for a morning breakfast cereal. Amaranth has a “sticky” texture that contrasts with the fluffier texture of most grains and care should be taken not to overcook it as it can become “gummy.” Amaranth flavor is mild, sweet, nutty, and malt like, with a variance in flavor according to the variety being used.

It can also be ground raw or for added flavor, it can be toasted before grinding.

Try popping it like you would pop popcorn. Popped Amaranth’s uses are many as they add texture and crunchiness to breads, salads, soups and granola.

Amaranth sprouts are eaten in salads, but are not very appealing in flavour, however, when sprouts are lightly cooked the taste is a little more pleasing. Sprouts are dehydrated and ground into flour to add to pancakes, cereal, bread, and muffins.

When seeds are grown on a tray as baby microgreens for 20-30 days, they develop red leaves, which can be added to a salad mix to give vivid colour. Once a plant has grown in the garden and self-seeded, young seedlings may germinate readily.

These young seedlings, pulled, washed, chopped and lightly steamed or stir-fried, are a valuable food source, used in many Oriental countries.

Amaranth leaves dried, then crushed in the hands, to a fine powder, are added to a variety of cooked dishes. Although amaranth is rarely listed in agricultural statistics, it is believed that amaranth may actually be the most widely used green vegetable in tropical areas, no doubt due to its hardiness. Young leaves of plants are boiled as greens. The water is discarded because of the oxalic acid content, which could be toxic if taken in excess.

From the red flowering varieties of amaranth, a food colouring, called betalaina, is extracted, that is nontoxic. The dye is slowly degraded by light, but none-the-less has potential, because synthetic red dyes are suspected of being health hazards

As Amaranth contains fairly high levels of poly-unsaturated fats, it’s a good idea to store them in your refrigerator after opening the container. For long term storage, package them with oxygen absorbers in an air-tight container which should extend their storage life for several years if stored in a cool place. Having a hard outer shell, Amaranth should store better than Quinoa or buckwheat which have similar nutritional qualities but have a softer, more permeable shell.

Recipes

To cook amaranth boil 1 cup seeds in 2-1/2 cups liquid such as water or half water and half stock or apple juice until seeds are tender, about 18 to 20 minutes. Adding some fresh herbs or gingerroot to the cooking liquid can add interesting flavors or mix with beans for a main dish. For a breakfast cereal increase the cooking liquid to 3 cups and sweeten with Stevia, honey or brown rice syrup and add raisins, dried fruit, allspice and some nuts.

Amaranth with Spinach Tomato Mushroom Sauce

1 cup amaranth seed
2-12 cups water
1 Tablespoon olive oil
1 bunch spinach (or young amaranth leaves if available)
2 ripe tomatoes, skinned and coarsely chopped
1/2 pound mushrooms, sliced
1-1/2 teaspoons basil
1-1/2 teaspoons oregano
1 clove of garlic minced
1 Tablespoon onion, minced
Sea salt and pepper to taste (or use a salt substitute)

Add amaranth to boiling water, bring back to boil, reduce heat, cover and simmer for 18-20 minutes.

While amaranth is cooking, stem and wash spinach, then simmer until tender. Dip tomatoes into boiling water to loosen skin, then peel and chop. Heat oil in a skillet over medium heat and add garlic an onion. Sauté approximately 2 minutes. Add tomato, mushrooms, basil, oregano, salt, pepper and 1 Tablespoon of water. Drain and chop spinach and add to tomato mixture. Cook an addition 10 – 15 minutes, stirring occasionally. Lightly mash tomato as it is cooking.

Stir the sauce into the amaranth or spoon it on top.

Amaranth Crepes in Lemon Sauce

Crepes – 3 eggs, 1 ts honey or maple syrup, 1 ts vanilla, 2 Tb butter – melted

¾ c milk, 1/3 c amaranth flour, 1/8 ts sea salt

Crepe Sauce – 1 c water, ¼ c honey or maple syrup, ¼ c lemon juice, 2 Tb arrowroot poweder, 1 ts finely grated lemon peel.

Instructions:  Beat eggs in blender; add other liquids, then flour and salt.  Heat small skillet.  Oil lightly. Put 1-1/2 Tb butter in pan and tip to spread over surface.  Add ½ c batter.  Bake.  Turn crepe and bake other side.  Fill cooked crepe with bananas or whipped tofu; roll up and cover with sauce.  Crème Sauce:  Combine ingredients (except lemon peel) in a saucepan; stir and simmer over medium heat until clear and slightly thick;  remove from heat and stir in peel.

Source: Arrowhead Mills

Anna’s Muffins

Pancakes/Flatbread

Pollo en Amaranto: Chicken in Amaranth Sauce by Karen Hursh Graber © 2006

This dish, and other similiar chicken and amaranth combinations, is also calledmole de amaranto and tinga de pollo con amaranto, depending on the part of the country where it is found. Despite its different regional names, the dish always contains chipotle chiles.

Ingredients:

• 4 boneless chicken breast halves, salted to taste
• 2 tablespoons corn oil
• 2 large white onions, peeled and cut into thin half-moons
• 2 cloves garlic, peeled and finely chopped
• 1 cup amaranth leaves, or small, young spinach leaves, cut into thin strips
• 1/2 lb. tomatoes, seeded and peeled
• 2 canned chipotle chiles in adobo
• 1 cup popped amaranth (amaranth cereal) lightly toasted on a comal or griddle
• 1 1/2 cups well-seasoned chicken broth

Preparation:

Wash the chicken pieces and pat them dry.

In a large skillet, heat the oil and saute the chicken until just golden brown on both sides.

Remove to a platter, add the onions, garlic and amaranth leaves to the skillet, and saute until the onion slices are transparent.

Place the tomatoes, chipotles, popped amaranth, and chicken broth in the blender, and puree.

Add the puree to the ingredients in the skillet and cook 10 minutes.

Return the chicken to the skillet and cook until the chicken is just done.

Serve some sauce over each piece of chicken and adorn with a sprinkle of additional popped amaranth, untoasted, if desired.

Serves 4.

Amaranth-Potato Croquettes: Croquetas de Papa con Amaranto by Karen Hursh Graber © 2006

This is an adaptation of a recipe provided by Gladys Zavaleta Ruiz in her collection, Cocina con Amaranto. Served with a salad, it makes a fine light supper, and is a good example of the many vegetarian main dishes that can be prepared with amaranth.

Ingredients:

• 2 lbs. potaoes, boiled
• 1/4 lb. manchego, chihuahua or monterrey jack cheese, shredded
• 4 tablespoons amaranth or wheat flour
• 2 eggs, lightly beaten separately
• 1/4 cup fresh parsley leaves, finely chopped
• 1/2 cup popped amaranth (amaranth cereal)
• salt and pepper to taste
• 1 cup seasoned dry bread crumbs
• corn oil, as necessary for frying

Preparation:

Peel and mash the potatoes.

Add the cheese, flour, 1 egg, parsley, amaranth, salt and pepper and mix well.

If the mixture seems too loose to form croquettes, add additional flour as necessary.

Allow the mixture to cool.

Form into round or cylindrical croquettes, dip each in the other beaten egg, roll in breadcrumbs and allow to dry thoroughly on a rack at room temperature.

In a large skillet, heat the oil until hot but not smoking, and add the croquettes, a few at a time, turning carefully to brown them on both sides.

This can be done ahead of time and the croquettes re-heated in a 400º F oven.

Serve with red or green salsa if desired.

Serves 6.

Rice and Amaranth Pudding: Arroz y Amaranto con Leche by Karen Hursh Graber © 2006

This variation of the classic arroz con leche is served in Zimatlan, Oaxaca, one of the largest amaranth-producing areas in Mexico. The addition of popped amaranth grains adds nutrients as well as a delicious, nut-like flavor.

Ingredients:

• 1 cup rice
• 2 cups water
• 1 cup milk
• 1 can condensed milk
• 1 cup amaranth cereal (popped amaranth)
• 1/2 cup raisins
• sugar to taste
• ground cinnamon

Preparation:

Soak the rice in hot water for 15 minutes.

Drain and rinse until the water runs clear.

Place the rice and the 2 cups water in a medium size saucepan, bring to a boil, cover, and simmer until the water is absorbed.

Add the milk, condensed milk, amaranth and raisins.

Cook over low heat another 10-15 minutes, until the mixture thickens.

Add sugar to taste.

Cool and serve with cinnamon sprinkled on top.

Serves 4.

http://en.wikipedia.org/wiki/Amaranth

http://chetday.com/amaranth.html

http://www.jeffersoninstitute.org/pubs/amaranth.shtml

http://www.mexconnect.com/articles/2276-mexico-s-grain-of-the-gods-cooking-with-amaranth

http://www.wheatandgrain.com/recipes.html

http://www.ichef.com/recipe.cfm/smocid/20/recipe/Amaranth%20Crepes%20In%20Lemon%20Sauce/itemid/92852/task/display/recipeid/92502

http://www.nuworldamaranth.com/content/resources/recipes.asp

http://www.ichef.com/recipe.cfm/smocid/19/recipe/Peanut%20Butter%20Amaranth%20Logs/itemid/109737/task/display/recipeid/95022

What are Black Beans?

Black beans are small (about the size of a pea), oval and jet black. They have cream colored flesh, a mild, sweet, earthy taste, and a soft texture.

Black beans could not be more succinctly and descriptively named. They are commonly referred to as turtle beans, probably in reference to their shiny, dark, shell-like appearance. With a rich flavor that has been compared to mushrooms, black beans have a velvety texture while holding their shape well during cooking.

The small, shiny black turtle bean is especially popular in Latin American cuisine  It is often called simply the black bean, this can cause confusion with other black beans such as Douchi, a kind of fermented soybean especially popular in the cuisine of China.

History

Black beans and other beans such as pinto beans, navy beans and kidney beans are all known scientifically as Phaselous vulgaris. These varieties are all referred to as “common beans,” probably owing to the fact that they all derived from a common bean ancestor that originated in Peru. From there, they were spread throughout South and Central America by migrating Indian tribes.

Beans were introduced into Europe in the 15th century by Spanish explorers returning from their voyages to the New World and were subsequently spread to Africa and Asia by Spanish and Portuguese traders. As beans are a very inexpensive form of good protein, they have become popular in many cultures throughout the world. Black beans are an important staple in the cuisines of Mexico, Brazil, Cuba, Guatemala and the Dominican Republic. Today, the largest commercial producers of dried common beans are India, China, Indonesia, Brazil and the United States.

Nutition

All legumes are high in protein, and black beans are no exception. Dried beans are important sources of protein in vegetarian diets, and in areas where animal protein is scarce or expensive. However, this protein is incomplete (does not contain all 9 amino acids), so grains (which provide the missing amino acids) must also be a significant part of the strictly vegetarian diet. Or, small amounts of dairy products, meat, poultry or fish (which contain complete proteins) must be part of the diet. In the areas where common beans originated (Central America and southern Mexico) corn supplied the missing amino acids, and squash was an additional source of vitamins.

Black beans, as all dried beans, are also good sources of starches, fiber, B vitamins, iron, zinc, phosphorus, complex carbohydrates and calcium. About half  of the calcium is lost during cooking. High percentages of the other nutrients remain however, even after cooking.

Health

Black beans are a very good source of cholesterol-lowering fiber, as are most other legumes. In addition to lowering cholesterol, black beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as brown rice, black beans provide virtually fat-free high quality protein. You may already be familiar with beans’ fiber and protein, but this is far from all black beans have to offer.

Loaded with Antioxidants

Research published in the Journal of Agriculture and Food Chemistry indicates that black beans are as rich in antioxidant compounds called anthocyanins as grapes and cranberries, fruits long considered antioxidant superstars.

When researchers analyzed different types of beans, they found that, the darker the bean’s seed coat, the higher its level of antioxidant activity. Gram for gram, black beans were found to have the most antioxidant activity, followed in descending order by red, brown, yellow, and white beans.

Overall, the level of antioxidants found in black beans in this study is approximately 10 times that found in an equivalent amount of oranges, and comparable to that found in an equivalent amount of grapes or cranberries.

Promote Optimal Health

A study published in Food Chemistry and Toxicology suggests not only that black beans may help protect against cancer, but that whole foods naturally contain an array of compounds that work together for our benefit. When researchers fed laboratory animals a 20% black bean diet to see if it would causeany mutagenic or genotoxic activity, not only did black beans not promote cancer, but a clear reduction in the number of pre-cancerous cells was seen, even in animals who were simultaneously given an agent known to promote cancer, the mutagen, cyclophosphamide.

Lower Your Heart Attack Risk

In a study that examined food intake patterns and risk of death from coronary heart disease, researchers followed more than 16,000 middle-aged men in the U.S., Finland, The Netherlands, Italy, former Yugoslavia, Greece and Japan for 25 years. Typical food patterns were: higher consumption of dairy products in Northern Europe; higher consumption of meat in the U.S.; higher consumption of vegetables, legumes, fish, and wine in Southern Europe; and higher consumption of cereals, soy products, and fish in Japan. When researchers analyzed this data in relation to the risk of death from heart disease, they found that higher consumption of legumes was associated with a whopping 82% reduction in risk!

Black beans’ contribution to heart health lies not just in their fiber, but in the significant amounts of folate and magnesium these beans supply. Folate helps lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Elevated blood levels of homocysteine are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Just one cup of cooked black beans provides 64% of the DV for folate.

Black beans’ good supply of magnesium puts yet another plus in the column of its beneficial cardiovascular effects. Magnesium is Nature’s own calcium channel blocker. When enough magnesium is around, veins and arteries breathe a sigh of relief and relax, which lessens resistance and improves the flow of blood, oxygen and nutrients throughout the body. Studies show that a deficiency of magnesium is not only associated with heart attack but that immediately following a heart attack, lack of sufficient magnesium promotes free radical injury to the heart. Want to literally keep your heart happy? Eat black beans. A cup of black beans will provide you with 30.1% of the DV for magnesium.

Black beans also contain compounds called polyphenols that are useful for those with elevated cholesterol because they act as antioxidants in the bloodstream, preventing cholesterol from oxidation by free radicals. Only after cholesterol has been damaged by free radicals does it form plaques on blood vessel walls, initiating the development of atherosclerosis. The polyphenols in black beans also have some potentially negative effects. Some of the polyphenols are tanninsthat can bind to some of the protein and iron these beans supply, preventing absorption of these nutrients. But don’t let this concern you if you have a varied diet that provides you with protein and iron from a range of sources; if so, you can easily offset any negative consequences of the nutrient-binding tannins found in black beans.

Black Beans Give You Energy to Burn While Stabilizing Blood Sugar

In addition to its beneficial effects on the digestive system and the heart, black beans’ soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, black beans can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with Type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contained 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol) levels by 12.5%.

Iron for Energy

In addition to providing slow burning complex carbohydrates, black beans can increase your energy by helping to replenish your iron stores. Although the tannins in black beans may block absorption of some of the iron they contain, a cup of black beans contains so much iron–20.1% of the daily value for this important mineral–that you will still benefit. Particularly for menstruating women, who are more at risk for iron deficiency, adding to their iron stores with black beans is a good idea–especially because, unlike red meat, another source of iron, black beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you’re pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Protein Power Plus

If you’re wondering how to replace red meat in your menus, enjoy the rich taste of black beans. These smoky flavored beans are a good source of protein, and when combined with a whole grain such as whole wheat pasta or brown rice, provide protein comparable to that of meat or dairy foods without the high calories or saturated fat found in these foods. And, when you get your protein from black beans, you also get the blood sugar stabilizing and heart health benefits of the soluble fiber provided by these versatile legumes. A cup of black beans will provide you with 15.2 grams of protein (that’s 30.5% of the daily value for protein), plus 74.8% of the daily value for fiber. All this for a cost of only 227 calories with virtually no fat.

What to do Black Beans

Before cooking, be sure to pick through them, picking out any small pebbles, split and withered beans and any other foreign matter. (Beans from the Rockies and Pacific coast tend to have more adobe (bits of clay) and stones). It is also helpful to cover the beans with cold water, let sit for 5 minutes and remove anything that floats. Repeat to be sure all dirt and foreign matter is removed.  Drain.

Black beans, like all dried beans, can be soaked before cooking. This hydration helps to reduce the cooking time, but it does effect nutrient content and flavor adversely. Because they are small, 2-4 hours soaking in cold water should suffice. Drain, and cook as per recipe.

If you don’t have the time, boil the beans in water for 1-3 minutes, turn off heat, cover the pot and let them sit for one hour. Drain and proceed as per recipe. However, there is a problem with this quick soaking (boiling for 1-3 minutes) method. Hot water increases the solubility of the water soluble nutrients, and softens the cell membranes of the beans, further accelerating the loss of these nutrients. This should be a consideration, because of the long cooking time during which more nutrients are lost. Cold soaked and cooked at a very gentle simmer, beans retain most of their nutrients, which are considerable.

To cook, drain the soaking water and add cold water, 1 part beans to 2 or 3 parts cold water. Bring to a boil, reduce heat to a very slow simmer, so the beans stay in their jackets. Simmer for 2 hours.

Regardless of cooking method, do not add any seasonings that are salty or acidic until after the beans have been cooked since adding them earlier will make the beans tough and greatly increase the cooking time.

If you are running short on time, you can always use canned beans in your recipes. If the black beans have been packaged with salt or other additives, simply rinse them after opening the can to remove these unnecessary additions. Canned beans need to only be heated briefly for hot recipes while they can be used as is for salads or prepared cold dishes like black bean salad.

A Few Quick Serving Ideas:

Include black beans with your other favorite toppings next time you make a stuffed baked potato.

Black bean soup or chili is certain to warm you up on cold winter days or anytime of the year you want to enjoy its nurturing essence.

Blend cooked black beans with tomatoes, onions and your favorite spices to create a delicious bean soup.

For a simple yet delicious lunch or dinner entrée, serve a Cuban inspired meal of black beans and rice.

In a serving bowl, layer black beans, guacamole, chopped tomatoes, diced onions and cilantro to make a delicious layered dip.

Recipes

Black Bean Brownies

Open the can of black beans, rinse well. With beans back in the can, add enough water to cover beans. Put in blender or food processor and puree. Add puree to brownie mix, and then bake according to package directions.

You DO NOT add the eggs or oil that the recipe calls for, JUST the black bean puree!

Makes 20 brownies– 2 Weight Watcher Points each!

These are pretty rich and fudgy, and DH couldn’t tell that they weren’t “regular” brownies. They have lots of protein and fiber, too.

Black-Bean and Tomato Quinoa

yield: Makes 4 (side dish) servings

active time: 20 minutes

total time: 45 minutes

ingredients

• 2 teaspoons grated lime zest
• 2 tablespoons fresh lime juice
• 2 tablespoons unsalted butter, melted and cooled
• 1 tablespoon vegetable oil
• 1 teaspoon sugar
• 1 cup quinoa
• 1 (14- to 15-ounce) can black beans, rinsed and drained
• 2 medium tomatoes, diced
• 4 scallions, chopped
• 1/4 cup chopped fresh cilantro

preparation

Whisk together lime zest and juice, butter, oil, sugar, 1/2 teaspoon salt, and 1/4teaspoon pepper in a large bowl.

Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve each time.

Cook quinoa in a medium pot of boiling salted water (1 tablespoon salt for 2 quarts water), uncovered, until almost tender, about 10 minutes. Drain in sieve, then set sieve in same pot with 1 inch of simmering water (water should not touch bottom of sieve). Cover quinoa with a folded kitchen towel, then cover sieve with a lid (don’t worry if lid doesn’t fit tightly) and steam over medium heat until tender, fluffy, and dry, about 10 minutes. Remove pot from heat and remove lid. Let stand, still covered with towel, 5 minutes.

Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

Slow-Cooker Black Bean-Mushroom Chili

Black beans, earthy mushrooms and tangy tomatillos combine with a variety of spices and smoky chipotles to create a fantastic full-flavored chili. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed.

1 pound dried black beans, (2 1/2 cups), rinsed

1 tablespoon extra-virgin olive oil

1/4 cup mustard seeds

2 tablespoon chili powder

1 1/2 teaspoons cumin seeds, or ground cumin

1/2 teaspoon cardamom seeds, or ground cardamom

2 medium onions, coarsely chopped

1 pound mushrooms, sliced

8 ounces tomatillos, (see Ingredient Note), husked, rinsed and coarsely chopped

1/4 cup water

5 1/2 cups mushroom broth, or vegetable broth

1 6-ounce ca tomato paste

1-2 tablespoon minced canned chipotle peppers in adobo sauce, (see Ingredient Note)

1 1/4 cups grated Monterey Jack, or pepper Jack cheese

1/2 cup reduced-fat sour cream

1/2 cup chopped fresh cilantro

2 limes, cut into wedges
Step 1
Soak beans overnight in 2 quarts water. (Alternatively, place beans and 2 quarts water in a large pot. Bring to a boil. Boil for 2 minutes. Remove from heat and let stand for 1 hour.) Drain the beans, discarding soaking liquid.

Step 2
Combine oil, mustard seeds, chili powder, cumin and cardamom in a 5- to 6-quart Dutch oven. Place over high heat and stir until the spices sizzle, about 30 seconds. Add onions, mushrooms, tomatillos and water. Cover and cook, stirring occasionally, until the vegetables are juicy, 5 to 7 minutes. Uncover and stir often until the juices evaporate and the vegetables are lightly browned, 10 to 15 minutes. Add broth, tomato paste and chipotles; mix well.

Step 3
Place the beans in a 5- to 6-quart slow cooker. Pour the hot vegetable mixture over the beans. Turn heat to high. Put the lid on and cook until the beans are creamy, 5 to 8 hours.

Step 4
Garnish each serving with cheese, a dollop of sour cream and a sprinkling of cilantro. Serve with lime wedges. Stovetop Variation: Total: 4 1/2 hours In Step 2, increase broth to 81/2 cups. Omit Step 3. Add the beans to the Dutch oven; cover and simmer the chili gently over low heat, stirring occasionally, until the beans are creamy to bite, about 3 hours.
Cover and refrigerate for up to 2 days or freeze for up to 3 months. | Equipment: 5- to 6-quart slow cooker

Ingredient notes: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the specialty spice section of most supermarkets. Chipotle chiles in adobo sauce are smoked jalapeños packed in a flavorful sauce. Look for the small cans with the Mexican foods in large supermarkets. Once opened, they’ll keep up to 2 weeks in the refrigerator or 6 months in the freezer.

Tomatillos are tart, plum-size green fruits that look like small, husk-covered green tomatoes. Find them in the produce section near the tomatoes. Remove the outer husk and rinse them well before using.

Black Bean Spread with Lime and Cilantro

Fresh lime juice and cilantro dress up canned black beans for a simple, delicious appetizer. The liquid from one of the cans of beans is used to thin the spread to a nice consistency. Serve with baked tortilla chips, and use any remaining spread in quesadillas or burritos.

Yield: 2 1/2 cups (serving size: 1/4 cup)

Ingredients

• 3  garlic cloves, peeled
• 1/2  cup  chopped fresh cilantro
• 2  tablespoons  fresh lime juice
• 1 1/2  tablespoons  extravirgin olive oil
• 1/2  teaspoon  salt
• 1  (15-ounce) can black beans, rinsed and drained
• 1  (15-ounce) can black beans, undrained
• Cilantro sprig (optional)

Preparation

With food processor running, drop garlic through food chute; process until minced. Add fresh cilantro and next 5 ingredients (through undrained beans), and process until smooth. Garnish with cilantro sprig, if desired.

Tex-Mex Refried Black Beans

Refried Black Bean Recipe

• 2 TBS cooking oil (olive is good but regular vegetable oil is OK too)
• 2 cloves of garlic (minced)
• 2 jalapeno chilies (take out seeds and chop good and fine)
• 1 small onion – purple is nice (chopped fine)
• 2 cans black beans (15 oz)
• 1 small can chipotle chili in adobo sauce (drain and chop)
• 1 tsp chili powder
• 1/4 tsp salt
• 1/2 tsp black pepper

Directions:

1. Heat oil in medium skillet (10 or 12 inch) to high. It should be good and hot but not smoking.
2. Stir the garlic, chilies and onion in the hot oil until tender and flavored through the oil.
3. Drop the heat to medium.
4. Add the black beans (do not drain and rinse), chipotle chilis, chili powder, salt and black pepper.
5. Stir the mixture and then mash on the beans.
6. Let simmer for 12 to 15 minutes on medium heat without a lid. Drop to low if the mixture tries to stick.
7. The black beans should be rather thick when done. If they are still thin and runny, just cook them a little longer.

http://www.foodreference.com/html/artblackbeans.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

http://homecooking.about.com/od/foodhistory/a/blkbeanshistory.htm

http://en.wikipedia.org/wiki/Black_turtle_bean#Black_beans

http://www.epicurious.com/recipes/food/views/Black-Bean-and-Tomato-Quinoa-238939

http://www.acefitness.org/healthyrecipes/947/slow-cooker-black-bean-mushroom-chili

http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=780412

http://tex-mex-food.suite101.com/article.cfm/texmex_refried_black_beans

What is it?

Cilantro, or coriander, has been in use for thousands of years. The word coriander comes from koris, the Greek word for bedbug. It was so named because the unripened seeds as well as the leaves are said to smell like bedbugs. Cilantro smells divine to me. Does that mean I’d like the smell of bedbugs? Um …

Pronounced [sih-LAHN-troh] this member of the carrot family is also referred to as Chinese Parsley and Coriander. It is actually the leaves (and stems) of the Coriander plant.

Cilantro has a very pungent odor and is widely used in Mexican, Caribbean and Asian cooking. The Cilantro leaves look a bit like flat Italian parsley and in fact are related.

Leaves

The leaves are variously referred to as coriander leaves, cilantro (in the Americas, from the Spanish for the plant.  The leaves have a different taste from the seeds, with citrus overtones. Some perceive an unpleasant “soapy” taste or a rank smell and avoid the leaves. The fresh leaves are an ingredient in many South Asian foods (particularly chutneys), in Chinese dishes and in Mexican salsas and guacamole. As heat diminishes their flavor quickly, coriander leaves are often used raw or added to the dish immediately before serving. In Indian and Central Asian recipes, coriander leaves are used in large amounts and cooked until the flavor diminishes. The leaves spoil quickly when removed from the plant, and lose their aroma when dried or frozen.

Fruit

The dry fruits are known as coriander seeds or coriandi seeds. The word coriander in food preparation may refer solely to these seeds (as a spice), rather than to the plant itself. The seeds have a lemony citrus flavour when crushed, due to terpenes linalool and pinene. It is described as warm, nutty, spicy, and orange-flavored.

It is commonly found both as whole dried seeds and in ground form. Seeds can be roasted or heated on a dry pan briefly before grinding to enhance and alter the aroma. Ground coriander seed loses flavor quickly in storage and is best ground fresh.

Coriander seed is a spice in garam masala and Indian curries, which often employ the ground fruits in generous amounts together with cumin. It acts as a thickener. Roasted coriander seeds, called dhana dal, are eaten as a snack. Coriander seeds are boiled with water and drunk as indigenous medicine for colds.

Outside of Asia, coriander seed is used for pickling vegetables, and making sausages in Germany and South Africa. In Russia and Central Europe coriander seed is an occasional ingredient in rye bread as an alternative to caraway.

Coriander seeds are used in brewing certain styles of beer, particularly some Belgian wheat beers.

The coriander seeds are used with orange peel to add a citrus character.

Roots

Coriander roots have a deeper, more intense flavor than the leaves.  They are used in a variety of Asian cuisines. They are commonly used in Thai dishes, including soups and curry pastes.

History

No one is quite sure where Cilantro originated, but it is thought by many to be from the Mediteranean region of Europe. No one is absolutely certain, but it appears that cilantro has been used for at least 5000 years. The seeds, also known as coriander, have even been found in ancient Egyptian tombs. Perhaps this was because the coriander seeds were thought by the ancient herbalists to be an aphrodesiac.

The ancient Israelites were also familiar with coriander. In the Old Testament Bible (Exodus 17:31) we may read: “The house of Israel called the name therof Manna: and it was like coriander seed, white; and the taste of it was like wafers made with honey.” – This passage refers to the Manna which fed the wanderers for forty years.

The Chinese have used cilantro for centuries. As to how the plant reached the East from the West, we can only conjecture that it followed ancient trade routes. The spice routs between Asia and Europe were famous for taking spice from Asia to the Middle East and Europe. Aparently, this is a case of the reverse occuring.

The herb was one of the first (along with dandelions) to be brought to the Americas from Europe. Cilantro was grown in many places, including the Massachusettes Bay Colony by the mid-1600s. It was brought into Mexico by the conquistadors in the 1500s.

Coriander is believed to be named after “koris”, the Greek word for “bedbug” as it was said they both emitted a similar odor. The Chinese used the herb in love potions believing it provided immortality. Coriander is one of the herbs thought to have aphrodisiac qualities. The book of The Arabian nights tells a tale of a merchant who had been childless for 40 years and but was cured by a concoction that included coriander. That book is over 1000 years old so the history of coriander as an aphrodisiac dates back far into history. Cilantro was also know to be used as an “appetite” stimulant.

Nutrition

Cilantro is known to be rich in phytonutrients, flavonoids and active phenolic acid compounds, all of which are good for you. There are no definitive studies on cilantro but many believe that it and the seeds (often called coriander), have been found to help control blood sugar, lower cholesterol and fight inflammation and free radicals. There is further speculations that cilantro may also have antimicrobial properties.

Health

Coriander is considered an aid to the digestive system. It is an appetite stimulant and aids in the secretion of gastric juices. A poultice of Coriander seed can be applied externally to relieve painful joints and rheumatism.

Coriander has been used as a folk medicine for the relief of anxiety and insomnia in Iran. Experiments in mice support its use as an anxiolytic.  Coriander seeds are used in traditional Indian medicine as a diuretic by boiling equal amounts of coriander seeds and cumin seeds, then cooling and consuming the resulting liquid. In holistic and traditional medicine, it is used as a carminative and as a digestive aid.

Coriander juice (mixed with turmeric powder or mint juice) is used as a treatment for acne, applied to the face in the manner of toner.

The essential oils of the cilantro leaves contain antibacterial properties and can be used as a fungicide. Coriander seeds is considered to have cholesterol lowering properties.

Butterfly Expressions Coriander Essential Oil :  Has been used for centuries – some coriander seeds were found in King Tut ankh amen’s tomb; both a gentle stimulant for people whose energy levels are at a low ebb and a sedative in times of stress; these characteristics make it particularly valuable during convalescence from illness; helps with fear of failure and fear of making decisions; can be of benefit for physical and mental fatigue; one of the most important uses of coriander is in lowering glucose levels and supporting pancreatic function; coriander also has a high estrogen content and is often beneficial in regulating menstrual cycles and relieving cramping; useful in dealing with anorexia; can also be used for digestive problems, dyspepsia, flatulence, stomach cramps, muscle aches and aches due to fatigue, nervous exhaustion and mental fatigue, poor circulation, rheumatism, nausea, gout, arthritis, and colds. Use with reasonable caution as overuse can be quite sedating.

Ingredient In: ^LeEndo Relief, ^LeGrateful Heart, ^LeWithin, ^LeIQ

Therapeutic Properties: sedative, anti-bacterial, anti-spasmodic, carminative, antiseptic, deodorant, diuretic, lymphatic decongestant, prostate decongestant, vasoconstrictor, stimulant, tonic, regenerative

Aromatic: gentle stimulant for low physical energy; relaxes stress irritability, nervousness; excellent for shock or extreme fear

Application: appropriate areas on feet, directly on areas of concern

Contra-indications: use in small quantities over short periods of time; overuse can result in a cloudy or stupefied feeling

Coriander can produce an allergic reaction in some people.

What to do with Cilantro

Cilantro is found in many dishes, but it is most common in Asian and Mexican preparations. When purchasing cilantro, most people get the leafy herb fresh from the vegetable section of the grocery store. Be careful when purchasing as cilantro will wilt and spoil quickly. Get it as fresh as possible, you can store it in an air filled bag in the crisper of your refrigerator. If you have some left over after a recipe, you might consider dehydrating the leaves for use in soups and baked dishes.

Grow Your Own

Cilantro, is a fast growing annual reaching 12 – 24 inches tall. The entire plant including the leaves, the seeds and roots are all edible. Coriander can easily be grown in pots. Simply pick or trim fresh leaves of whole stalks as required. The leaves get a stronger and sometimes disagreeable flavor as they get older and larger. If you want to harvest seed for your next crop; do so after the leaves and flowers turn brown.

How to Grow

Look for seed varieties are slower growing and thus take longer to bolt. (Bolting is when the plant prematurely produces flower stalks and begins to produce flowers and seed). Flower stalks are thickened stems that eventually produce flowers and seeds. Grow in full sun. The soil should be kept moist but well drained. But all things considering the plant is not fussy about soil conditions. Plant seeds in mid to late Spring. Plant in 2 -3 week intervals for harvest all season long.

Recipes

Cilantro Lime Dressing

Ingredients
1 cup packed cilantro
1/2 cup extra-virgin olive oil
1/4 cup lime juice
1/4 cup orange juice
1/2 teaspoon salt
1/2 teaspoon pepper
Pinch of minced garlic

Directions
Puree cilantro, olive oil, lime juice, orange juice, salt, pepper and garlic in a blender or food processor until smooth.

Cilantro Pesto

A healthful recipe, cilantro pesto is great with pasta especially homemade pasta, on fresh baked bread or toast, crackers or even potatoes. Use young leaves if possible to catch the more delicate flavors.

Ingredients:
2 cups of cilantro leaves
6 cloves garlic
1/3 cup shelled sunflower seeds
1/2 cup Brazil nuts
2/3 cups olive or flax seed oil
3 tablespoons lemon juice
dash salt
dash black pepper

Directions:
Begin with cilantro and oil in a blender, successively add other ingredients until the mixture is blended into a fine paste. Store in small plastic containers (old yogurt containers?). Use some right away – this will keep for a week or so in the refrigerator. Put the rest in the freezer and thaw when ready for use.

In a variation on this recipe, I have substituted lightly salted cashews for the sunflower seeds and Brazil nuts to good effect.

Bob’s Fabulous Yummy Marinade

from More Recipes from a Kitchen Garden by Shepherd & Raboff

This marinade can be used to marinate tofu and meats, as a sauce for noodles or rice, and as a dressing for a green salad.

5 T vegetable oil
1/3 cup packed fresh cilantro with stems
1/4 cup fresh lime juice
1/4 cup tamari soy sauce
1 ounce fresh ginger (about an inch of it?), cut into six 1/4 inch slices
6 large cloves garlic
1 1/2 T ground cumin
1 small jalapeno or other chili (optional)

Combine and blend all ingredients together in a food processor or blender until the chili, garlic, ginger and cilantro are finely chopped.

http://www.healthdiaries.com/eatthis/the-history-of-cilantro.html

http://www.indepthinfo.com/cilantro/recipe2.shtml

http://www.gourmetsleuth.com/Articles/Exotic-Herbs-Spices-and-Salts-639/cilantro.aspx

http://en.wikipedia.org/wiki/Coriander

EatingWell.com