Welcome to:

The Pureganic Companion

SuperFoods = SuperHealth = SuperYou

“The Preventative Maintenance Manual For the Human Body!”

Authored By:

Erika L. Satynda

&

Keiryn L. Satynda

The Pureganic Companion, Volume 1
SuperFoods=SuperYou=SuperYou

By: Erika L. Satynda & Keiryn L. Satynda

2013

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Copyright © 2013 – The Pureganic Companion

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ISBN: 978-0-9892598-0-4

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The Pureganic Companion, SuperFoods=SuperHealth=SuperYou

is published by:

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Erika L. Satynda & Keiryn L. Satynda

Big Island, Hawaii

(888) 557-8417

info@weaverandreedpublishing.com

thrive@thepureganiccompanion.com

Disclaimer:

The dietary and other substances discussed in this eBook, “The Pureganic Companion, Volume I,” may not have undergone evaluation and/or testing by the United States Food and Drug Administration or similar agency of any foreign country. Risks that may be determined by such testing are not known. The information in this eBook is not intended to cover all possible indications, interactions, precautions, adverse effects, or contra-indications. While these substances are dietary supplements, they are not meant to treat, cure, or diagnose any illness, disease, or condition. Some of these substances may be considered controlled or contraband substances, or prescription drugs in some jurisdictions. Since the information published in The Pureganic Companion, Volume I is accessible to any person throughout the world, The Pureganic Companion, Volume I, as well as Erika L. Satynda and Keiryn L. Satynda, does not give medical or legal advice that is meant to apply to any particular consumer. Consumers are advised to check with local, regionalized legal counsel and/or health care professional(s) before consuming any of the recommended products or substances listed in The Pureganic Companion, Volume I.

- Recommendations and suggestions for nutritional support are not intended to substitute for appropriate medical care.

- All of our products are intended to be taken in small dosages (1/4 teaspoon) once daily for the first week to see how your body reacts. If negative effects are not experienced, dosages may be increased gradually.

- The products and the claims made about these dietary supplements mentioned in this eBook, or through any related website, have not been evaluated by the United States Food and Drug Administration and are not approved to treat, cure, or diagnose any disease.

- If you have any medical condition or disease, please consult with your health care practitioner before taking suggested dietary supplements or any products listed within The Pureganic Companion, Volume I.

- Proper medical care is essential for good health. Do not self-diagnose. If you have a health concern or undiagnosed sign or symptom, please consult a physician or a health care specialist promptly.

- Do not let anything you have read in this eBook cause you to disregard or delay seeking professional medical advice from your doctor or other qualified health care practitioner.

- Make your physician aware of all the dietary supplements or superfood products you are currently taking, to avoid any negative interactions with any drugs you are taking.

- The Pureganic Companion as well as Erika L. Satynda and Keiryn L. Satynda, our associates, affiliates, suppliers, employees, etc., will not be held responsible for any negative side effects caused by or associated with the use of our products.

- You should always consult with your doctor or health care practitioner before changing, starting, or stopping any part of your health care plan or treatment, to determine what course of therapy is right for you.

- If you are presently taking a prescription medication, or have recently been on a prescription, you absolutely must consult with your doctor or health care practitioner before discontinuing any prescription, or altering any drug protocol currently or previously prescribed by your physician.

It’s Time For A

“New American Renaissance”

of Health, Vitality, & Quality of Life!

“American Renaissance” by: Edu Duran

Table of Contents:

Introduction: “Why Superfoods, and Why Now?”

Chapter 1: Super Nutrition with Superfoods

Chapter 2: Optimal Digestive Health & Superfoods

Chapter 3: Enzymes & Enzyme-Rich Superfoods

Chapter 4: Importance of Minerals & Mineral-Rich Superfoods

Chapter 5: Essential Fatty Acids & EFA-Rich Superfoods

Chapter 6: Healthy Weight Loss Using Superfoods

Chapter 7: Importance of Cardiovascular Health

Chapter 8: Alkalizing Foods, & Alkaline-Rich Superfoods

Chapter 9: Importance of Healthy Sleep

Chapter 10: The Adrenal System & Superfood Nutrition

Chapter 11: The Health Risks of Genetically Modified Organisms

Chapter 12: The Truth About Toxic Food Additives

Chapter 13: Superfoods for Boosting Immunity

Chapter 14: Superfoods with Anti-Cancer Properties

Chapter 15: Superfoods with Anti-Aging Properties & Benefits

Chapter 16: Superfoods with Libido Enhancement Properties

Chapter 17: Detoxify the Body Naturally with Superfoods

Chapter 18: Use Seaweed to Detoxify Your Body

Chapter 19: Use Superfood Algae to Detoxify From Radiation Exposure

Chapter 20: Detoxify From Radiation with Superfood Mushrooms

Chapter 21: Cacao: A Disease-Fighting Superfood

Chapter 22: Healthy Hair, Skin, & Nails with Bamboo

Chapter 23: Health & Wellness Benefits of Bamboo Charcoal

Chapter 24: Health & Wellness Benefits of Teas

Chapter 25: Health Benefits of Coffee & Reishi Mushroom Coffee

Superfoods: A Comprehensive, Detailed Look into 45 Superfoods & Their Health Benefits

Chapter 26: Acai Berry

Chapter 27: Ashwagandha Root

Chapter 28: Astragalus Root

Chapter 29: Bamboo

Chapter 30: Baobab Fruit

Chapter 31: Bee Pollen

Chapter 32: Beet Root

Chapter 33: Bilberry

Chapter 34: Bladderwrack Seaweed

Chapter 35: Cacao

Chapter 36: Camu Camu Berry

Chapter 37: Catuaba Bark

Chapter 38: Cayenne Pepper

Chapter 39: Chaga Mushroom

Chapter 40: Chlorella

Chapter 41: Cordyceps Mushroom

Chapter 42: Dulse Seaweed

Chapter 43: Elderberry

Chapter 44: Eleuthero Root

Chapter 45: Fenugreek Seed

Chapter 46: Fo-Ti Root

Chapter 47: Ginger Root

Chapter 48: Ginkgo Biloba

Chapter 49: Goji Berry

Chapter 50: Gotu Kola

Chapter 51: Green Papaya

Chapter 52: Hawaiian Alaea Red Sea Salt

Chapter 53: Kelp Seaweed

Chapter 54: Longjack

Chapter 55: Lucuma

Chapter 56: Maca Root

Chapter 57: Maitake Mushroom

Chapter 58: Maqui Berry

Chapter 59: Mesquite

Chapter 60: Moringa

Chapter 61: Mucuna Pruriens

Chapter 62: Muira Puama

Chapter 63: Panax Ginseng

Chapter 64: Pau d’Arco Bark

Chapter 65: Pomegranate

Chapter 66: Reishi Mushroom

Chapter 67: Saw Palmetto Berry

Chapter 68: Sea Buckthorn

Chapter 69: Spirulina

Chapter 70: Turmeric Root

Detailed Charts:

Chapter 71: Superfood Remedy & Ailment Chart

Chapter 72: Food Sources for Vitamins Chart

Chapter 73: Food Sources for Minerals Chart

Chapter 74: Common Minerals & Their Functions

Chapter 75: Acid-Alkaline Chart

Chapter 76: Acid & Alkaline Principles of Health

Chapter 77: Expansive-Contractive Chart

Chapter 78: Expansive & Contractive Principles of Health

Chapter 79: Glycemic Index Chart

Chapter 80: Smoking Points of Oils Chart

Chapter 81: Oils, Their Smoking Points, & Your Health

Chapter 82: Superfood Density Comparison Chart

Chapter 83: 30 Day Diet Plan

Pureganic Recipes:

Chapter 84: Pureganic Companion Recipe Legend

Chapter 85: Condiments & Spices

Chapter 86: Smoothies, Drinks, & Nutmilk

Chapter 87: Homemade Breads & Pastry Crusts

Chapter 88: Main Meals

Chapter 89: Salads

Chapter 90: Salad Dressings

Chapter 91: Sauces, Dips, & Pesto

Chapter 92: Snacks

Chapter 93: Soups

Chapter 94: Sprouted & Fermented Foods

Chapter 95: Treats & Desserts

Chapter 96: Vegetables & Side Dishes

Chapter 97: Conclusion

Chapter 98: Resources & Links

Chapter 99: Sources

Chapter 100: About the Authors

The Pureganic Companion

Introduction

In this day and age, finding ourselves drawn toward walking a healthier path occurs for many reasons. For some, it arises from a place of wanting to elevate one’s level of spiritual attunement, mood, mental focus and clarity, or physical performance capacity. For others, the need for healing from disease or imbalance may prompt a desire to learn a new diet or lifestyle practice to attain better health. Learning to control our health is just one thing we can control ourselves, in a world which is seemingly out of control in many other destructive ways. Transforming what we input into our bodies and minds, allows us to empower ourselves in making choices which can result in cultivating a healthy, happy, and satisfying life. The Pureganic Companion has been created in an effort to bring truthful and helpful education for those seeking a path to optimal health. It can be a challenge to find truthful information currently in the world that is presented for your benefit, and not to aid in the profit of other interests. Not only will you find truth here, but it is being presented to you with a benevolent intention. With the gift of health in our lives, we can all collectively benefit from our individual skills and creativity being expressed, and consequently dwell in a more harmonious universe.

So you have realized that you need or want to improve your health, and maybe have discovered that superfoods do exist that can assist you in your personal healing needs, but then what? How do you take them in, and how do you actually prepare superfoods to become a delicious supplement to your diet, and even more, something that you will actually eat regularly? The Pureganic Companion is a guide to help you learn about health, why it is so important, how your body functions in a healthy state, how to avoid certain health catastrophes, and how to take that knowledge and learn to use it through creating natural health remedies and delicious food in your own kitchen! These tools are valuable levers for tuning your body and health. Choosing to live in a healthy state of being is a superb way to prevent disease and illness from manifesting in our lives.

Balance is the essential key to living healthy. Taking in a balance of nutrients is important, as well as balancing intake of naturally sweet foods and fatty foods, and being sure to get enough protein, fiber, and water. When we make each day an exercise in maintaining balance, we take one of the most fundamental steps in achieving optimal health. A healthy diet and lifestyle can look like including your favorite classic foods and things you crave; however, learning to take them in the form of a health supportive source that is toxin-free will bring you the greatest benefit. When we meet our basic need to feel satisfied from our food, we will live more in balance, and the result will be fewer cravings for junk food, and fewer health problems.

Superfoods is a term made popular recently due to the growing movement toward better health. Naturally nutrient-dense foods, also known as superfoods, have been growing on the earth for many ages, and some of them are even as well known as the blueberry. Others are less well known, and come from foreign lands, but superfoods have traditionally been medicinal foods used by indigenous people since antiquity. While superfoods have always been present on the earth, their widespread use has been overshadowed by mainstream foods and fast foods, sponsored by corporate interests with an agenda to sell us all a certain program. Unfortunately, our health has massively declined, as a whole, taking in what we’ve been served and sold for many years now. Superfoods are being rediscovered and popularized for their amazing ability to help us meet our nutritional needs, which ultimately serves our greater humanitarian needs. What is so potent is that with small portions, and a few simple foods brought to life, we can take our health to a much higher level with superfoods. Suddenly, we no longer need to rely on toxic foods and prescription medications for our answers to health. We can use these natural wonders of the earth, from superfood sources of roots, bark, leaves, seeds, and fruits, to nourish us completely. The old adage: ‘Let your food be your medicine, and your medicine be your food’ resonates loud and clear.

If you have ever experienced the self-fulfilling reward of empowering yourself to take responsibility for your own life, then you will also come to learn how this can apply to your health in a resounding and beneficial way. Making healthy choices in your everyday life will bring you the best results of all when looking to achieve a thriving lifestyle. The Pureganic Companion is here to help provide you with the necessary tools to reach optimal health. This is the kind of work that no one is going to do for you, or at least never as well as the care you can give yourself. Learn to be self-reliant when it comes to nourishment, and remember how much you deserve the best life has to offer. Choose health, choose pureganic, and choose to participate in a growing consensus that now is the time to make it happen from the inside out. We hope you enjoy The Pureganic Companion, SuperFoods = SuperHealth = SuperYou!

Chapter 1: Super Nutrition with Superfoods

Nature provides us with some unique and powerful foods. These are what we call “superfoods.” Superfoods are singled out for the wide variety of nutrients they contain. Superfoods consist of abundant amounts of many healing nutrients that, when added to the diet, can boost the body’s immune system, restore balance, increase mental clarity, and speed the healing process.

Including superfoods in our diet provides us with several benefits. More than ever, we are increasingly exposed to environmental toxins and new strains of disease that are resistant to current forms of treatment. We need foods that have that extra powerhouse punch to help rid our body of the dangerous toxins and build immunities to take up where current medicines leave off. Superfoods have always been around, but it wasn’t until recently that we realized just how important they are in helping to keep us healthy and free of disease.

Superfoods are dense in nutritive value. They are rich with vitamins and minerals, while also possessing large amounts of vital nutrients that may not be found in more common foods. Nutritionally dense means that a food contains a large amount of nutrients in a smaller serving; less is more. For example, it would be like comparing a regular lemon with 500 mg of Vitamin C to a super lemon of the same size that has over 5000 mg of Vitamin C.

When it comes to nutrients, there are a few things a person needs to remember. One of the most important is that natural nutrients are best for the body. They are easier to break down and can be utilized by the body almost immediately. Synthetic nutrients, on the other hand, are not easily broken down or used by the body and in some cases, may pass through the body untouched. While synthetic nutrients can be cheaper to produce than natural ones, their inability to function in the same capacity can be costly, as we have to double up on the natural nutrients to compensate.

Many of us take supplements to make sure we get the right amount of nutrients every day. By adding nature’s superfoods to our diet on a regular basis, we can eliminate the need for synthetic supplements and begin to enjoy a healthier, more wholesome lifestyle. Superfoods provide all the benefits of a food by adding fiber and other vital elements, something a supplement can’t do. Combining superfood nutrients in varying amounts and different formulations can provide us with everything we need to embark on a healthy path full of natural goodness and traditional remedies. They can be used alone or in combinations to meet the health needs of every individual.

The Pureganic Companion is about a lifestyle change. The main components of this lifestyle change are to learn about superfoods, incorporate them in your diet, and learn to use them as your pharmacy for disease prevention, as well as maintaining and increasing thriving health. Degeneration is no longer an option; our bodies are designed to continuously replenish, heal, and improve their function. This process begins with super nutrition. Additionally, it is essential to stay away completely from processed foods, especially sugar and flour. If you make this change, you will experience a miraculously improved quality of life on all levels.

Chapter 2: Optimal Digestive Health & Superfoods

Superfoods provide vitamins and nutrients that influence every system in the body including the digestive tract. A person who lives a healthy lifestyle and eats a good diet will have a well functioning digestive system that works synergistically with the other organs in the body. Eating the right type of foods not only provides energy for the body, but provides digestive support as well. Foods that are high in fiber such as fresh fruits and vegetables help to keep the digestive tract clean and free from the buildup of fats and undigested foods.

Why Good Digestion is Important

Proper digestion adds vitamins and minerals to the body that are necessary for the tissues to function correctly. A digestive tract that is functioning properly breaks down foods efficiently and completely, allowing the body to absorb the nutrients it needs while letting waste flow through to the large intestine and rectum to be eliminated. Good digestion is important for the rest of the body to remain in balance. Proper digestion keeps other processes regulated, such as blood sugar and cholesterol levels. Regular bowel movements prevent toxins and wastes from building up in the body causing illness and disease.

Poor Digestion vs. Good Digestion

Poor digestion occurs for several reasons. Junk foods are full of additives and preservatives that cause the body to become sluggish, partly because the liver must struggle to filter out the toxins and create the necessary digestive enzymes to break the food down. Highly processed foods such as lunchmeats, boxed meals and snack foods have little nutritive value and break down quickly into empty calories that, if not used right away, are easily stored as fat.

Adding fruits, vegetables and foods that are “probiotic” by nature, helps to improve digestion. They are quickly broken down and their nutrients are easily absorbed and utilized by the body. The fiber they contain works in conjunction with the enzymes to tear down and carry away wastes and eliminate them from the body. Eating foods that have a high fiber content triggers the body to feel satisfied sooner, causing people to eat less and not overload the digestive tract.

Healthy Food Choices for the Digestive Tract

Fruits are excellent choices to keep the digestive tract healthy. They break down quickly and efficiently, providing instant energy for a person who is on the go. The enzymes they contain stimulate the digestive processes and help to eliminate cravings once a person begins to feel satisfied. Because of their ability to be quickly converted to glucose, the cycle for hunger is interrupted. This can also benefit individuals who are trying to lose weight and stay healthy in the process.

Vegetables and high fiber foods allow for more sustained levels of digestion and energy. Because they stay in the digestive tract longer, they eliminate hunger cravings. The fiber they contain absorbs fats and wastes and binds them together so they do not impede the digestive tract from doing its job. Healthy food choices are those that are in their most natural state. Fresh, raw foods that have undergone little processing provide the best source of nutrients and are the easiest for the digestive tract to break down and utilize.

What Happens to Foods After We Eat Them

When we consume a food, the first step in the process of digestion is to chew. By chewing, saliva is mixed with the food as it is broken down by our teeth. Once it is swallowed, stomach acids and digestive enzymes continue to break the food down through chemical reactions. The liver, pancreas, and gall bladder secrete different types of enzymes and chemicals that help to break food down into a jelly-like substance. As the food begins to pass into the small intestines, the nutrients, vitamins, and minerals are absorbed and passed on and enter the bloodstream to be distributed to cells and tissues throughout the body.

Why Fermented and Sprouted Foods are Important

Fermented foods like miso, tempeh, and sauerkraut contain enzymes the body needs to sufficiently digest foods. Sprouts from seeds and beans also contain enzymes that are useful to the digestive tract. Including these foods regularly in the diet can give the digestive tract the boost it needs to maintain regularity and provide the body with the nutrients it needs. Fermented foods are alkalizing and reduce high levels of acid in the body. This is beneficial for people who suffer with bouts of indigestion from excessive amounts of stomach acid.

Foods that are probiotic in nature, yogurt, kefir, miso, tempeh, etc., have digestive enzymes that help the small intestine stay in balance. The digestive tract contains both good and bad bacteria that help the bowel to remain active and regular. Probiotics are essential to maintaining balance in a healthy gut and ensure foods are digested adequately and efficiently.

How Digestion Affects the Rest of the Body

Poor digestion can lead to a variety of illnesses and disorders that can affect all parts of the body. Irritable Bowel Syndrome and Crohn’s Disease affect the colon and can make eating certain foods difficult. Pain, discomfort, and severe bouts of diarrhea are symptoms of the disorders and can cause a person’s quality of life to suffer. High levels of acid in the stomach can lead to ulcers and other digestive problems.

When the digestive tract functions as it should, the body is well nourished and the immune system has the energy it needs to fight off illness and disease. With the proper nutrients, the body’s systems perform their duties in unison. Cholesterol is regulated and blood sugar levels stay within normal range. People who consume the right amount of calories for their lifestyle will be able to maintain a healthy weight without fear of becoming obese. They will also have the energy they need to get through the day without being tired or feeling fatigued after a normal round of daily activities.

Superfoods for Optimal Digestion

Green Papaya - Papaya contains digestive enzymes that help control stomach acid in addition to breaking down foods. Eating papaya after a meal provides vitamin C and calcium. It also contains both papain and protease, enzymes that are essential to digestion. Papaya also contains bromelain and other essential enzymes to keep tissues in the stomach healthy while helping to break down the foods that are consumed in the diet. Green papaya has abundant amounts of dietary fiber that works well in maintaining regular bowel movements.

Ginger Root - Ginger has been used for centuries in the treatment of many stomach complaints. It is well known for relieving nausea and bloating associated with the flu and indigestion. It is also thought to relieve the discomfort that comes with diarrhea and flatulence. Ginger has been used in the Orient for centuries because of its ability to soothe and support the digestive tract.

Cayenne - Cayenne pepper increases the intestine’s ability to absorb the vitamins and nutrients from the foods we eat. This effect not only increases absorption, it also helps foods to break down more completely and move smoothly through the digestive tract. The active ingredient in cayenne, capsaicin, has been used to treat heartburn and indigestion for centuries.

Moringa - The leaves of Moringa are one of the few that can be either eaten fresh, or dried and crushed into a powder that can be mixed with a variety of foods. Moringa lowers bad cholesterol levels while increasing the good cholesterol levels. One study performed by Purdue University offers evidence that moringa may reduce the risk of esophageal cancer and improve the overall efficiency of the body’s digestive tract.

Shiitake Mushroom - While the main health benefits of shiitake mushrooms are improved cardiovascular health and increased immune function, the abundance of dietary fiber they contain also provides benefits to the digestive system. An increase in dietary fiber can help to remove plaque and sediment that builds up in the colon over time. Fiber acts as a broom and sweeps along the walls of the colon to remove accumulations that can cause constipation and lead to illness and disease.

Astragalus - Astragalus is known for reducing the level of acid in the stomach. People who suffer from acid indigestion and upset stomach can use astragalus to alleviate their symptoms and help to support the digestive tract so it functions more efficiently. Astragalus can be made into a tea or taken in capsule form. Astragalus powder can also be used.

Black Currant Juice - Black currant juice fosters good digestion by stimulating the stomach, liver, and pancreas to produce more enzymes to break down foods more completely, allowing their nutrients to be readily absorbed by the small intestine. The juice is easily added to other beverages or can be consumed on its own, providing benefits when extra nutrients are needed.

Bilberry/Blueberry - Bilberries or wild blueberries contain large amounts of antioxidants and have been shown through studies to reduce the risk of colon cancer. The anti-inflammatory properties of bilberries also reduce swelling in the digestive tract and promote healthier digestion. The fruit can be consumed as juice, taken as supplements or added as a powder to fruit smoothies and other beverages and desserts. Along with high levels of antioxidants, bilberries contain abundant amounts of vitamin C to help support the immune system.

Fo-Ti Root - Fo-ti root, or Ho Shou Wu, helps prevent irregularity and keeps the digestive tract moving smoothly even when unhealthy foods are consumed. Incorporating fo-ti root powder into the diet can promote healthier digestion and lower cholesterol levels. When a proper diet is in place, fo-ti root powder helps to improve liver function and, in turn, keep stomach acids at normal levels.

Guarana - Guarana has been used as a weight loss aid and hunger suppressant for many years. By absorbing liquids in the stomach, guarana causes a person to feel full and reduce hunger. It also acts on the nervous system, which can stimulate metabolism. The increase in metabolism and the decrease in feelings of hunger play vital roles in weight loss when combined with exercise and proper diet.

Beet Root - Beet root powder has shown possible benefits in the prevention of constipation. Because of its high carbohydrate content, it also boosts a person’s energy level and strengthens the digestive system so it functions more efficiently. Beet root powder contains betaines that improve digestion by stimulating liver function and increasing the amount of digestive enzymes the liver releases.

Conclusion

Superfoods are beneficial for the body in many ways. Several have properties that directly affect the function of the digestive tract, the absorption of nutrients, and the regularity of the bowels. The human body relies heavily on the digestive system for the nutrients it receives. If the digestive tract does not work properly, nutrients are not absorbed and wastes are not eliminated as they should be. Eating superfoods that promote good digestion helps the stomach to break down foods more efficiently and to absorb the nutrients that are available. Once the nutrients are utilized, fiber from the foods helps to collect fats and wastes and eliminate them from the body. This unique process allows all other systems to function properly and keeps the body in balance. When the body is in balance, disease and illness are less likely to become an issue.

“Let your food be your medicine, and your medicine be your food.”

-Hippocrates, 460-370 BC

Chapter 3: Enzymes & Enzyme Rich Superfoods

What Enzymes Are and What They Do

Enzymes are chemical messengers that cause reactions to occur within the cells of the human body. They perform three basic actions that are vital to the health of each cell. The first action enzymes perform is to increase the rate of a reaction within the body. A good example of this is the use of digestive enzymes taken with food. Amylase and lipase are just two of the primary enzymes the body uses to break down and digest food. The more of these enzymes that are present, the faster digestion takes place.

The second action enzymes perform is to produce reactions or by-products. Many enzymes are unique in that they only affect one reactant, such as a specific hormone, called a substrate. When the enzyme and substrate reaction takes place, it produces a specific product. An example of this is the body’s ability to produce insulin. As chemical messengers, endocrine, or hormone-producing glands, located throughout the body, rely on enzymes to interact with the chemicals they release to produce the hormones the body needs to function. Interactions that take place within the adrenal gland produce adrenaline, while reactions that take place within the thyroid produce thyroid hormones, and so on.

Enzymes are made of protein molecules and have the ability to regulate their levels from low to high and from high to low. This amazing adaptability makes them essential to almost every process within the human body. Hormones could not be manufactured without enzymes. As a biological catalyst, they are responsible for practically every function that takes place within the body.

There are six main types of enzymes, the first being oxidoreductases. These oxidize and reduce the effects of various types of alcohol on the body. Ethanol, for example, is oxidized by the enzyme, while the cofactor NAD is reduced, hence the reason behind the name, oxidoreductases.

Transferases are the second type of enzyme. This type of enzyme moves molecular groups from one place to another to form other enzymes and chemical components. It is this type of reaction that burns calories as fuel within the body. They break the bonds that hold fat cells together and allow them to be dissolved and used as a fuel source.

Hydrolases are the third type of enzyme and they work by breaking single bonds by adding the element of water. Many of the hydrolases act as digestive enzymes by breaking the peptide bonds that bind protein. Phosphatases separate phosphorus from oxygen bonds when breaking phosphate esters. Adding water to specific molecules can dissolve many types of bonds. There are hydrolases that function for just this purpose.

Lyase enzymes form or remove double bonds while transferring groups of molecules. Water, ammonia, and other amino groups fall into this category. Decarboxylases, dehydratases and deaminases all fall into this group. Some separate out ammonia, while others work on removing water and other enzymes from a group.

Isomerases are enzymes that change the structure of a cell or molecule without altering its chemical makeup. Isomers are the result. This reaction, or isomerization, occurs when the reactant and the end product have the same chemical makeup but differing structure.

Hydrolases break bonds using water, while their counterparts, ligases, break them by removing water. In this process water is removed from two separate groups so they are allowed to make one single bond.

Within the six main categories of enzymes, there are other, more specific enzymes that are responsible for particular jobs within the body. Digestive enzymes work in the digestive tract to help break down foods and utilize nutrients. Pancreatic enzymes, along with amylase and the precursors of insulin are all thought of as digestive enzymes.

Another group of enzymes comprises the proteolytic enzymes. This type of enzyme reduces inflammation and pain involved with minor injuries and various forms of arthritis. They elicit responses within the body that trigger faster, more efficient healing. They also protect against infection. Because they are composed of protein, they have the building blocks needed to help rebuild tissue.

As chemical messengers, enzymes work with every other chemical within the body to produce a desired set of results. Whether they are used to create hormones, produce energy, increase weight loss, or break down the foods we eat, they are vital to the body if it is expected to survive. Without them, there would be no catalyst for change and nothing within the body would function. Catalysts trigger chemical reactions and the protein design of enzymes makes them the perfect tool. They can help the body detoxify itself, stimulate energy, and enhance sexual performance. All of this is possible due to the exceptional workings of enzymes.

Where Can We Find Them

Many enzymes are produced by the body. Even more are found in the foods we eat. Nature provides us with several foods that are rich in nutrients and offer maximum benefits with just a few servings. Foods that provide this kind of nutritive value are known affectionately as superfoods. Superfoods can be fruits, vegetables, barks, seeds, spices, or leaves, and can be found in all parts of the world. With so many different types of enzymes and superfoods available, choosing the ones that are right for you can be a challenge. In some cases, it is best to refer to why we may possibly need the enzymes to figure out which type we should look for.

Digestive enzymes are those that support and aid in the digestive processes. They help to break down fats, proteins, and other food components so the body can absorb the nutrients they contain. Astragalus, papaya, moringa, shiitake mushrooms, and ginger are just a few of the prominent superfoods that contain the enzymes needed to help sustain a healthy digestive tract. Supporting adequate digestion helps to boost the body’s immune system and maintain regularity.

Ginger root has been recognized as one of the most effective of all superfoods that benefit digestion. For centuries it has been used in the Orient to control dyspepsia, heartburn, nausea, and flatulence. Moringa comes from what is popularly thought of as “The Miracle Tree,” primarily because of the massive amounts of nutrients it possesses, especially in the area of digestion and helping to support proper elimination.

Proteolytic enzymes are another important type of enzyme that can be found in abundance in superfoods. While proteolytic enzymes are best known for their role in digestion of breaking down proteins, they also play a vital role in the healing of injuries. Studies over the years have battled back and forth as to the effectiveness of proteolytic enzymes, but individuals who have eaten superfoods and taken supplements that contain them have, time and again, healed much faster than those who did not.

Bromelain is one of the most noted of this type of enzyme and is often prescribed by dentists to their patients who have dental surgery. Do you need a prescription to get this beneficial enzyme? No, you don’t! You can find it in abundance in pineapple, papaya, and other similar fruits. Bromelain has also proven to be effective in the healing of surgical wounds, burns, and internal injuries. Sea buckthorn and acerola cherries also contain modest amounts of bromelain and other nutrients that speed the healing process and help boost the immune system to fight off various types of infection.

Enzymes also play an important role in boosting hormone levels within the body. As an example, both Siberian and panax ginseng stimulate the adrenal gland to produce adrenaline, giving a boost of sustained energy that we can use to get us through the most hectic of days. Fo-ti root and saw palmetto have been used for centuries to boost testosterone levels in men, increasing their sex drive and enhancing sexual performance. Fo-ti root is thought to enhance women’s sex drive as well. Kelp and dulse are also superfoods that have been used for centuries to improve thyroid function and help to regulate weight and other metabolic processes.

Conclusion

Superfoods are the powerhouses of nature. They contain abundant amounts of vitamins, minerals, enzymes, fiber, and a host of other nutrients that are essential to maintaining good health. Whether you are trying to regain your health or just trying to maintain a healthy lifestyle, adding superfoods to an already balanced diet is the way to naturally enhance nutrition. Supplements can be expensive and don’t always work the way they should. Adding superfoods to your diet not only ensures that you are getting adequate nutrients, it also ensures that you get the enzymes you need for your body to digest your food properly. Getting the right amount of enzymes also makes it possible for your body to more fully rejuvenate itself during sleep.

Foods in their most natural state are the easiest for the body to digest and absorb. Superfoods can be found in many forms, from powders to teas to herbal supplements. Decide which one is best for you and start regaining your health in the most effective way possible.

Chapter 4: Importance of Minerals & Mineral-Rich Superfoods

What Are Minerals?

Vitamins and minerals are the nutrients the body uses to remain healthy. The body absorbs them from foods that are broken down and passed along through the digestive tract. Minerals interact with vitamins and other chemical components to perform most of the functions within the body. The body requires trace amounts of at least 30 minerals to remain healthy. Seven are necessary in larger amounts due to how much is needed by various organs throughout the body. Potassium, magnesium, calcium, sulfur, phosphorus, chloride, and sodium are the ones most vital for good health.

Minerals are found in the foods we eat. Foods that are abundant in both vitamins and minerals are known as superfoods because of the many benefits they offer and their nutritive density. Plants gain minerals from the soils in which they are grown, while animals create various minerals and are supplemented by the plants they forage on. In some cases, like artesian wells, water can be high in a variety of minerals as well. Many cities and towns add mineral compounds to their water supply, with fluoride and chlorine being the most common. While these types of minerals were once claimed to be healthful, it is now proven that fluoride and chlorine are highly toxic and dangerous to our health. Some studies are claiming that obtaining fluoride and chlorine from the foods we eat is a much more effective way to absorb them into the body.

Why They Are Important

Minerals are important for several reasons. They are necessary for proper bone growth and brain development. Calcium and magnesium are responsible for the density of bones. Deficiencies of either mineral can cause bones to leach calcium and become porous and brittle, allowing them to break easily. Iodine and sodium are vital to the regulation of metabolism and the maintenance of a person’s energy level. Minerals are used to strengthen structures within the body as well as trigger metabolic reactions that include the burning of fuel for energy, regulating the release of insulin, and improving the body’s ability to fight infection and disease.

Minerals by themselves can be responsible for specific functions, such as iodine for thyroid health, but the majority of benefits come into play when they combine with other vitamins and minerals to perform miraculous feats within the human body. Potassium, iron, and phosphorus work together to improve circulation, and carry extra oxygen to tissues and organs. Increased levels of potassium in the blood allow for more oxygen that can reduce the pain and inflammation associated with various forms of arthritis and other joint disorders. Adding minerals to the diet can improve the body’s immune system, strengthen the skeleton, and increase brain activity.

How They Work Within the Human Body

Minerals work within the body to form bonds that strengthen and build tissues. For example, calcium and magnesium bind with Vitamin D molecules to build bone and connective tissue that create the skeleton that holds the body upright and makes movement possible. Acerola cherries, alfalfa, and maca root are high in calcium and magnesium that are essential to bone development and growth. Calcium is also necessary for proper nerve function.

Iron and copper are two of the primary components that make up the red blood cells that carry oxygen and nutrients throughout the body. Both are found in abundance in various ocean plants such as dulse, kelp, spirulina, and bladderwrack. Kelp and dulse are also high in iodine, which is important for efficient thyroid function. The thyroid gland is responsible for releasing hormones that cause a person to gain or lose weight. An underactive thyroid is often deficient in these nutrients. When the thyroid gland is not performing at its best, the body is fatigued and weight is gained in a short time. An overactive thyroid, most often caused by a defect or malfunction within the gland itself, can cause an increase in energy accompanied by rapid weight loss.

For all the disrespect that sodium receives, it is of the utmost importance when it comes to regulating many of the body’s vital functions. It is the trigger mechanism that allows other components and elements to cross into and out of cells. Sodium and potassium work hand in hand to regulate the nutrients that cross the blood/brain barrier and allow the brain to receive oxygen and nutrients. Without sodium, the body’s metabolism could not be regulated and the skin would not be able to release sweat as a cooling mechanism during hot summer days. Sodium also helps to regulate the amount of water the body holds on to. If a person retains water or their hands and feet swell, they may be experiencing edema, and sodium should be avoided unless it is approved by a physician.

Foods That Are Rich in Minerals

Raw foods in their most natural state are the most nutritious. Processing foods by using intense heat or freezing temperatures can destroy vitamins and minerals and render them less effective than food that is consumed raw or at least within a few days of harvesting. Fruits that have peels should not be peeled before they are eaten because that protective surface layer is where most of the vitamins and minerals they contain are stored.

Medical science has proved the body needs 21 dietary minerals to achieve a healthy state. Many people turn to synthetic products to fill the gap left by their diet choices. The truth is nothing beats natural and pureganic. Mother Nature provides everything you need to eat healthfully. It is questionable whether your body can break down synthetic supplements, but there is no doubt you will benefit from turning to superfoods to expand your mineral horizon.

One straightforward place to add minerals is through seasoning, and beneficial forms of sea salt. Alaea Hawaiian salt is harvested, you guessed it, from Hawaii, and is a rich source of many key minerals. You can use it to season food as you cook just like table salt. The difference is that salt you purchase from your local grocery, also known as iodized table salt, has the potential to increase the pollutants in your diet, and deprive your body of minerals.

Alaea Hawaiian Red Sea Salt comes from an area of Hawaii that remains pristine and free of man’s chemical toxins. Alaea Hawaiian salt has a nice vibrant color that tells you a lot about this organic seasoning. It is the iron in the salt that gives it that earthy red hue, and you a mineral boost. Besides iron, you also get a strong dose of calcium to help build bone density. Hawaiian red salt is extremely high in minerals and mineral salts that work with other vitamins and chemical components to trigger many of the chemical reactions that occur within the body.

Kelp is another benefit coming from the waters of Mother Earth. When purchased in raw organic form, kelp is a powerhouse of minerals. It is probably one of the most nutritionally balanced foods you can eat. By adding kelp powder to your diet, you are enhancing your exposure to copper, potassium, calcium, iron, manganese, zinc, enzymes, and chlorophyll. It is the right option to decrease cravings and increase energy. Kelp is a natural detoxifier as well. Sea vegetables such as kelp, dulse, and bladderwrack also contain high levels of sodium and mineral salts that work with iodine to regulate thyroid function and can help with weight loss and improved circulation.

Maca Root is a fully loaded superfood. You will see it as a common ingredient in supplements to enhance fertility and libido, however, as a dietary component it offers benefits as well. Maca root is abundant in calcium, magnesium, and phosphate. In addition, it works to aid the body in absorption of minerals from other foods.

What you eat matters. The modern diet is geared towards taste. There is no law that says good tasting foods have to be laden with toxins and chemicals. More and more people are finding the answer to both health and fulfillment comes with pureganic products like superfoods. The right mineral-rich products will give you more energy than a bucket full of coffee. Go natural for a healthier you.

Bee Pollen, Royal Jelly, and Moringa are three of nature’s most nutritious superfoods. Not only do they contain trace amounts of every mineral known to exist, they also contain the complete spectrum of vitamins. It may never have occurred to you that bee pollen would be edible for humans. Not only is it something humans have been eating for centuries, but bee pollen, bee bread, and royal jelly are some of the most densely nutritious foods available. Bee pollen contains over 22 essential elements for health. Packed into tight granules by worker bees, this superfood is a mix of pollen and nectar. Bee bread is what ancient literature refers to as ambrosia. It offers more than just minerals; it is also a rich source of protein. Royal jelly got its name because it was the food for the queen of the bee colony. It only takes a very small amount of this jelly-like substance to provide a person with more than the daily recommended requirements for a variety of vitamins and minerals.

The Medicinal Mushrooms: Cordyceps, Reishi, Maitake, Shiitake and Chaga contain massive amounts of minerals including selenium. Selenium is vital to the support of reproductive organs, and for treating skin issues and upper respiratory problems such as asthma and bronchitis. Selenium is extremely fragile and much of it is destroyed during the processing of foods. Mushrooms, Brazil nuts, broccoli, onions, and oats have abundant amounts of selenium.

Magnesium is essential for the body to utilize calcium for use in the support of skeletal bone and connective tissue health. Calcium and magnesium must be taken in a 2 to 1 ratio (100mg of calcium to 50 mg of magnesium) for the body to be able to use calcium effectively. Magnesium can be found in abundance in various types of superfoods, such as beans and nuts. Mung beans, cacao, cashews, and macadamia nuts are rich in magnesium and several other nutrients that work together to support bone health. Calcium is essential to prevent bone loss as we age and to encourage new bone growth after an injury.

Zinc and Manganese are two of the most prominent minerals needed for the health of skin and connective tissue such as cartilage, tendons and ligaments. Zinc also helps to repair and strengthen tissue. Taken at the first sign of a cold or flu, it can reduce the effects of the virus on the membranes in the throat, nose and lungs. Nuts, seeds, and whole grains are the highest sources of both zinc and manganese, with chicken, turkey, and beef providing smaller amounts. Pecans and Brazil nuts are both high in zinc and manganese as well.

Conclusion

If protein is the building block used to build cells, then minerals and their vitamin counterparts are the glue that holds them together. Minerals are necessary for every function within the body. Calcium, magnesium, sodium, and potassium are just a few of the necessary minerals the body needs to survive. Other minerals are needed as well, in smaller, sometimes trace amounts. No matter how much is needed to keep a body healthy, minerals must be consumed through the foods we eat and the beverages we drink. Foods in their freshest state contain the most abundant amounts of usable nutrients for the human body. It is important to remember how supplementing mineral-rich foods in our diet is essential and especially significant in the present day, because we face a widespread issue with soil depletion, which results in minerals being less abundant in the foods we eat. If you are a farmer or gardener, supplementing wood ash in your soil is a great way to re-mineralize your soils, and the foods growing in them as well.

The human body relies on many components to remain healthy. Functions that occur throughout the body must be put into motion by a variety of triggers that elicit a chemical reaction that in turn, creates other reactions that cause a specific event to occur. Hormones are released when glands are stimulated to produce them, and they in turn interact with one another, as well as various components to regulate the body’s processes. From raising or lowering the body’s metabolism to regulating the blood sugar and cholesterol levels, minerals play an important role in helping the body to stay in a state of homeostasis or balance.

Chapter 5: Essential Fatty Acids, & EFA-Rich Superfoods

What Are Essential Fatty Acids?

Omega 3 fatty acids are not made by the human body and are considered to be “essential” fatty acids. These special nutrients are also known as polyunsaturated fats. Since they cannot be produced within the body, they must be obtained through the diet. Many people confuse polyunsaturated fats with more dangerous saturated fats. Saturated fats are molecules that have each of their bonding areas filled. Being fully saturated, they tend to solidify at room temperature, unlike polyunsaturated fats that remain liquid at cooler temperatures.

Alpha linolenic acid, eicosapentaenoic acid and docosahexaenoic acid are three primary essential fatty acids. Without them the body could not survive. Linoleic acid is known as an Omega 6 fatty acid and is also needed by the body to function. Omega 9’s make up the big three when it comes to essential fatty acids. Combining Omega 3, 6 and 9 essential fatty acids provides the body with the nutrients the body must have to function properly.

What Is The Role Of EFA’s

Essential fatty acids perform several functions in the body. Since they must be obtained through the diet, it is important that they be received in adequate amounts to do the job they are intended to do. Omega 3 fatty acids are necessary for brain function, development and growth. They help with memory and cognitive thinking and help with behavior mechanisms as well. While each of the Omegas are needed, they are required in certain amounts to be effective. Omega 3s, while concentrated in the brain, also have other functions in the body. While there tends to be two to three times more Omega 6s in the average diet, Omega 3s are needed to counteract the inflammation response Omega 6s tend to foster.

Omega 3s in the right proportions help to reduce inflammation and improve heart health. It has been proven in medical studies that the right ratio of Omega 3s, 6s, and 9s can improve heart health, decrease the incidence of chronic disease and boost the body’s immune system. Fatty acids are also essential for the growth and development of nerves in both newborns and the developing fetus. Skin health relies on the essential fatty acids as well.

Cardiovascular health depends on essential fatty acids in the diet. High blood pressure, high cholesterol, and chronic heart disease can all be helped with the inclusion of these fatty acids in the diet. It’s possible that up to 50 percent of the risk of heart attack and stroke can be reduced when adequate amounts of the Omegas are included at least twice a week in meals. The battle between good fats like Omega 3s, 6s and 9s and the bad fats, such as lard and hydrogenated cooking oils, continues to rage on and many times the victim is our heart.

Diabetics have also shown improvement when regulating blood glucose levels. While people with diabetes have trouble regulating their cholesterol and triglyceride levels, Omega fatty acids help to bring them down into normal range, leading to a healthier state for maintaining blood glucose. Most metabolic processes, including the regulation of blood glucose levels and insulin production, are affected by the amount of Omega essential fatty acids in the diet.

Because of the brain’s need for Omega 3 fatty acids, it stands to reason that abundant amounts of the essential fatty acids can be beneficial when dealing with certain mental health issues. Depression, bi-polar, schizophrenia and other mental health problems have shown improvement when Omega 3s were increased in the diet. Children who have been diagnosed with ADHD (Attention Deficit/Hyperactivity Disorder) have also been known to become more responsive when Omega oils were added to their diet.

Signs of deficiency can include dry skin, brittle hair and nails, and constant fatigue. Additionally, painful joints, decreased stamina under normal conditions, lack of focus, and depression can all be signs that you are not getting enough Omega essential fatty acids in your diet. Including foods high in the necessary types of Omegas two or three times a week can begin to relieve some symptoms within a few days.

Where to Find Them

Fish sources are the most prominent sources of Omega 3 essential fatty acids. Salmon, tuna, and mackerel are cold water fish that contain much of what is needed in the form of essential fatty acids. Fish oils are also high in protein and are the most easily assimilated by the human body. Most physicians recommend incorporating fish into a person’s diet at least twice a week to receive the maximum benefits from the essential fatty acids they contain.

Plants and nuts also contain abundant amounts of the three Omega essential fatty acids. While flax seed and walnuts contain the highest levels of the Omega 3 fatty acids and moderate amounts of the other essential amino acids, the list of plant and nut sources is lengthy. Fo-ti root is high in lecithin, which contains abundant amounts of Omega 6 fatty acids. Pecans rank high among the nuts in levels of Omega fatty acids as well.

How Superfoods and EFA’s Go Hand in Hand

Essential fatty acids and the foods that contain them are sometimes included in the category of foods known as superfoods. Superfoods are known to contain abundant amounts of nutrients compared to other foods, which supply modest amounts for the same size serving. Superfoods such as Fo-Ti root contain a wide variety of vitamins and minerals as well as the Omega essential fatty acids that are required for the body to function at its best.

One of the things that make a superfood so “super” is the fact that it contains either trace amounts of almost every nutrient, such as acai berries, or it contains abundant amounts of nutrients in the right levels to make each nutrient provide maximum benefits once it enters the body. For example, Omega 3s are densely stored within the brain, but to work correctly 3s also need a required amount of omega 6s, which are typically more prevalent in the diet. To make the combination work at its best, a specific amount of Omega 9 essential fatty acids are needed to make the other two more efficient. Making sure the right amount of each is present, will ensure the body has all that it needs to maintain healthy brain and metabolic functions.

To show just how powerful some superfoods are, one teaspoon of flaxseed oil contains enough essential fatty acids to keep a person from becoming deficient, while just five pecan halves can perform the same task. By combining these two superfoods with other foods we include in our daily diet, we can build an entire health food regimen around just a few particular foods. Salmon, tuna, and other cold water fish that are dense with essential fatty acids contain enough of the nutrients to keep a person on the path to cardiovascular health.

Superfoods have the ability to supply the majority of what we all need in our diet to remain healthy. By adding these nutrient-dense foods to meals that include foods rich in essential fatty acids and other nutrients, we can maintain the level of nutrition we need to stay active and lead a full life without having to supplement our diet with synthetic forms of nutrition.

Conclusion

If proteins are the building blocks that form muscle, essential fatty acids in the form of Omega 3s, 6s and 9s are the glue that binds them together. As proteins fuel the body’s many metabolic processes, Omega essential fatty acids lubricate the mechanisms so they function at their very best. From their ability to enhance and improve brain function, to the way they work within the cardiovascular system to reduce high cholesterol and triglyceride levels, they have the power to influence almost every function within the human body.

Nutritionists will tell you that to be completely healthy, all parts of the body must work in conjunction with one another, and part of that means having the right amount of nutrients in the right proportions to make sure each one is utilized to the fullest. Essential fatty acids in the form of Omega 3s, 6s and 9s are vital to the health of the body. Because they are not produced within the body and must be obtained from the foods we eat, it is up to us to make sure we get the right amounts of each one in our diets. Eating cold water fish twice a week, adding healthful oils such as olive and flaxseed oils, and avoiding saturated fats are just a few ways we can get our health back on track. Including superfoods that are rich with essential fatty acids, such as spirulina, sea buckthorn, cacao and chia seeds, just to name a few, is a healthy start to improving our diet and our lifestyle.

Chapter 6: Healthy Weight Loss Using Superfoods

Obesity is and will continue to be an ongoing problem unless we learn exactly what it is, what causes it, and what we can do about it. Using superfoods to supplement an already healthful diet is the best thing we can do to make sure we reach our ideal weight and stay there.

How To Know When We Are Overweight

Normally, the first sign of a problem is when our clothes don’t fit anymore. Weight experts say that between 19 and 25 percent BMI or body mass index is average. However, that is misleading. A person who ranks high on the BMI scale but has a lot of muscle tone, may not be overweight. Muscle weighs more than fat, so the numbers will be deceptive. Learning about your body and identifying key factors in maintaining healthy weight can help you determine if you are overweight.

Definition - Can you see the definition around your muscles? If you can’t, you may be carrying a few extra pounds. If you are not overly muscular, look at your joints to see if there is definition in them. Valleys and hollows will look full if you are carrying extra weight.

Do you tire easily - Especially after walking short distances? Many can chalk this up to just being tired, but if you break into a sweat and begin to breathe harder than normal after just a few yards, you may be carrying extra weight.

Constant fatigue - People who are overweight often carry a burden which leads to an experience of fatigue. Constant fatigue occurs when the heart has to struggle to pump blood through fatty tissue. Those who gain weight suddenly will notice this much more quickly than people who have carried weight their whole lives.

Why We Gain Weight

There are several reasons people gain weight. Depression, illness, injury, or just careless eating; all can wreak havoc on the body causing a variety of weight and health problems. Depression and illness can lead to changes in the body that cause weight gain. Many people use food to comfort themselves. This normally leads to overeating and continual weight gain. Finding ways to avoid these pitfalls and trade them for healthy habits will help control weight gain. Active people who have been injured may not be able to exercise and weight can begin to accumulate. Staying active by doing the things you are still capable of will help to minimize weight gain and keep your system healthy.

Proper Diet

Another reason people gain weight is due to their diet and how they eat. A diet lacking in nutrients only adds empty calories. People who overeat, use comfort foods, or eat large amounts of food at one sitting are creating a recipe for weight gain. Instead of three large meals a day, try six smaller ones with a small, nutritious snack that can be eaten whenever extra energy is needed. Avoid sugary foods, processed foods, and carbonated beverages. Add healthful foods to your diet. Nature’s superfoods have abundant stores of nutrients in small servings. They can kick-start your metabolism and get you started on the road to weight loss. Cold water fish, such as salmon and tuna, provide Omega 3 fatty acids that can lower cholesterol. Ginger, ginseng, gotu kola, and acai berry can provide nutrients that fight infection and disease while boosting your energy levels to improve your metabolism.

Exercise

Exercise is essential for weight loss. If you are overweight, though, how can you get the energy to even start an exercise program? Superfoods are the answer. Beets, for example, are high in nutrients. They are also one of the fastest foods in the world for the body to break down into sugar that can be used as an immediate energy source. Ginseng and guarana are helpful as well. Ginseng provides energy while guarana provides abundant fiber that absorbs fats and fluids released by the body during exercise, and transports them out of the body. Exercise should be a slow process. The benefits don’t pay if you hurt yourself trying to do too much before you are ready. Start by walking every day. In a week, try a new exercise, like hiking, yoga, rock climbing, biking, swimming, soccer, or whatever you enjoy to get your body moving. Stay motivated by trying new things. Work up to a schedule where you are working out in some form at least three days a week and walking the other four. This is a good way to start on a healthy weight loss exercise program.

How Superfoods Can Help Us Lose Weight

Superfoods can be key components in any weight loss plan. Not only do they provide an abundance of nutrients and fiber that we all need to remain healthy, they also provide fuel that can be burned to keep us active and fit. Moringa, schisandra berries, goji berries and Siberian and panax ginseng all boost energy levels, supplying the energy that is needed to maintain a healthy weight through exercise. Foods that are high in fiber, such as nuts and grains, help to absorb fluids that are released by the muscles and tissues during exercise, and carry them through the digestive tract to be eliminated as waste.

When beginning a weight loss program, consulting a physician to determine the most accurate picture of your health is advised, whether or not you are currently taking prescription medication. Your physician will help you determine what changes need to be made and give you a timeline that will be within your capacity to reach. Overdoing it will defeat the purpose, especially if you make yourself sick from detoxifying too quickly or injuring yourself from too much exercise.

Gradually eliminating bad foods, while incorporating new and exciting superfoods, will help you to slowly bring your body back into balance nutritionally. Fasting with juices from fruits and vegetables can accomplish this much faster, but only choose to do a juice fast with proper knowledge and understanding of the seriousness of fasting. As the body detoxifies, flu-like symptoms can appear as the toxins begin to be flushed from the body. One thing to remember, whichever way you choose to alter your diet, always drink water! Water keeps you hydrated. It prevents muscle cramps and helps to keep the digestive system regular. The body consists of over 70 percent water. With that being said, flushing the body by using juices from several superfoods will eliminate toxins and replace them with vital nutrients that help keep the body healthy and disease-free, while helping to maintain a normal body weight.

Adding Superfoods to the Diet

Superfoods come in a variety of shapes and forms. Ginger, turmeric, cayenne, cinnamon, and clove are spices that can be used in cooking or taken in supplement form to add nutritional benefits to our daily diet. Most are not damaged by heat and can be added to juices that are used for fasting to improve flavor and add additional vital nutrients.

Nuts and seeds are another category that provides versatility. Not only can they be added to the foods we eat, they can also be used as a snack between meals or when we need a quick boost of energy. Apricots, almonds, pecans, cashews, and pine nuts are abundant in both beneficial oils and nutrients that help to reduce cholesterol and improve joint function as well as a host of other good things.

Fruits, vegetables and berries should be included often in a person’s diet. Studies suggest at least three to five servings of fruits and vegetables (each) a day are the requirement for keeping the body healthy and free of disease. Eating fruits and vegetables provides quick bursts of energy because they are broken down quickly in the body. This quick turnaround provides the body with simple sugars that can be used for fuel within just a few minutes. Eating at the right time before beginning an exercise routine will help you to have enough fuel to get through the exercise program without becoming fatigued or stressed. Discuss your diet, possible exercise routines and any other health concerns you may have with a physician who will help you create a workout that is designed specifically for you. This will allow you to address the most important issues first and then gradually begin to incorporate other lifestyle changes to keep you going on the journey to weight loss.

Weight loss is a unique experience and it can be difficult to remain motivated. One of the ways to avoid this plateau is to add a new food and a new exercise each week. Not only does it give you something to look forward to, it will keep you interested in seeing what new food combinations and exercise programs you can create. Before you know it, the weight will be dropping and you will be able to see tangible results for all the hard work you have put into it! The Pureganic Companion 30 Day Diet Plan offers guidance on a health-supportive regimen to follow, with delicious and nutritious recipes provided for each day’s planned meals. This plan focuses on probiotics, fermented and sprouted foods, high fiber foods, high mineral, vitamin, and nutrient intake, and no refined sugars, flours, or other processed foods, all of which greatly assist healthy weight loss. Accompanying the diet is the suggestion to eat anything else you want, as long as it does not include refined sugar and flour, or other overly processed foods, as well as non-pureganic or toxic foods. Enjoy this new way of eating! Healthy weight loss can be enjoyable and exciting—learning a new way of food preparation, and an alternative healthy lifestyle.

Conclusion

Using superfoods to lose weight and help maintain good health is like winning the lottery. The benefits a person receives from a small amount of one superfood can provide more nutrients than a dozen servings of a moderately healthful food. With weight loss being one of the primary concerns in the world today, we need every advantage we can get. Superfoods give us the healthy advantage and allow us to move forward and begin living a healthier lifestyle.

Chapter 7: Importance of Cardiovascular Health & How Superfood Nutrition Can Help Achieve It

The cardiovascular system includes the heart and the circulatory system. Working together they circulate blood through the entire body, delivering oxygen and nutrients to cells and tissues while carrying away wastes and toxins. As a special type of muscle, the heart needs super nutrients to be able to pump large quantities of blood through miles and miles of blood vessels. Arteries and veins transport the blood to every cell in the body. They, too, need nutrients to remain flexible and resilient enough to do their jobs. Superfoods provide the required nutrients for both the heart and its highway to perform their duties efficiently and effectively.

Omega 3 fatty acids are probably one of the most important nutrients when it comes to maintaining heart and cardiovascular health. They not only help the body eliminate bad cholesterol that accumulates in the arteries and obstructs blood flow, they also help to keep the tissues pliant and moving smoothly. Including two or three servings of superfoods in a one’s diet every day can greatly reduce the amount of bad cholesterol in the body. Cacao, which is used to make chocolate, is known to have abundant amounts of omega 3 fatty acids as well as other monounsaturated fats or MUFAs that help the body lower cholesterol levels.

Antioxidants remove toxins and waste that oxidize within the body increasing the amount of acids in the bloodstream. Neutralizing acids and bringing pH levels back into balance helps not only the circulatory system, but aids in the prevention of chronic illness and disease. Maqui berry, pomegranate, goji berry, and acai berries are all known for the abundance of antioxidants they contain. Along with other berries, like bilberry and elderberries, they can be juiced or bought in powdered form to be added to shakes and smoothies for a refreshing beverage that also serves as a dietary supplement. In addition to their antioxidant content, berries come packed with vitamins C, E, B, and other minerals and nutrients that truly rank them as nature’s superfoods.

Vitamin C is necessary for good heart and cardiovascular function. It is imperative for the immune system and can be consumed in large amounts since it does not build up in the body and what isn’t used is flushed away. Foods like camu camu berries, goji berries, acai berries, pomegranate, and black currant contain large amounts of Vitamin C. They can be consumed in both powder or juice forms to reap the benefits of the superfoods and the many nutrients they contain.

Beta carotene is an important member of the antioxidant family and offers several other benefits as well. Because of its similarity to vitamin A, it offers many of the same healthful properties. Beta carotene, unlike vitamin A, is rarely toxic when taken in large amounts. When beta carotene is consumed in the diet, the body can manufacture its own vitamin A, eliminating any risk of toxicity from supplements. While studies show that eating foods rich in beta carotene may not actually prevent a disease or illness, it will, however, help to prevent certain conditions from getting worse. Beta carotene also strengthens tissues and improves cardiovascular function by helping the body control cholesterol and eliminate toxins that clog the arteries and cause blood clots. Bladderwrack, chlorella, and dulse have concentrated amounts of beta carotene and can be added to foods in a variety of ways, which can provide unique tastes and textures, as well as increase health benefits. Superfoods are capable of providing health benefits in many ways.

Fiber is also well known to be beneficial for cardiovascular health. Not only does fiber bind to fats, toxins, and other waste to sweep out and clean the digestive tract, it also keeps excess fats out of the bloodstream so they cannot accumulate in the blood vessels causing obstructions. Fiber is mainly known for its contribution to digestive health, but it offers benefits to the cardiovascular system as well. Because of its structure and ability to bind and absorb fats and toxins, it is able to clear them from the bloodstream and reduce the risk of blood clots and plaque buildup in arteries and veins that lead to the heart and brain. Dulse, kelp, moringa, and all the medicinal mushrooms including cordyceps, shiitake, and reishi, are rich in fiber and other nutrients. Superfoods that are high in fiber are beneficial additions to the diet because of the extra nutrition they provide. Not only are they capable of helping the heart and circulatory system, they also show promise as effective disease fighters. Maintaining adequate levels of fiber keeps the body’s systems functioning efficiently and preventing the onset of many of today’s most well-known chronic illnesses.

In addition to the above nutrients, there are several things a person can do in relation to diet to help improve cardiovascular and heart health. Lifestyle changes can be made that will set a person on the path to improved health and well being. Including several servings of superfoods in the creation of a balanced diet plan will lay the foundation for building a healthy, sound body.

Exercise is vital to heart and cardiovascular health. People who eat healthy diets normally have higher levels of energy than those who consume junk food and foods that are full of empty calories. Using spices like ginger, cayenne, and fenugreek in the foods you cook will help to increase energy levels as well. Increased energy is needed during exercise and periods of higher than normal levels of stress. Exercise relieves frustration, helps the body to eliminate waste, and strengthens the heart, muscles, and skeleton. Establishing an exercise routine that includes working out three or four times a week will not only help you keep your weight under control but will also increase stamina and endurance while strengthening the heart. Supplements that include panax ginseng and eleuthero root also provide energy the body can use when it needs an energy boost.

Eliminate unhealthy foods and replace them with nutritious superfoods. Superfoods are full of important vitamins, minerals and other nutrients the body needs to function efficiently. Learning to exclude foods that are processed and full of additives and high levels of sugar and replacing them with foods full of nutrients gives you the extra boost you need to stay active and remain healthy. By adding nutritional superfoods like the medicinal mushrooms (reishi, shiitake, cordyceps, chaga, and maitake) the taste and nutrition of food can be enhanced. Saffron, cacao, beet root, mesquite, and Hawaiian alaea red salt can all add their own unique flavor and flair to the foods you prepare. Eliminating unhealthy foods from the diet reduces the stress placed on the body when it comes to the digestion and utilization of nutrients. The heart and circulatory system begin to function more efficiently when they do not have to fight against toxins, chemicals and fats that saturate the blood and make it harder to pump through the body. Elimination of unhealthy foods will keep your weight under control but will also increase stamina and endurance while strengthening the heart.

Get adequate amounts of rest - For the body to be truly healthy, it needs adequate rest to rejuvenate itself after the stress of a busy day. The body’s immune system works its hardest at night while we are sleeping. It is also the only time of the day when the heart and cardiovascular system get a chance to slow down and relax. While the heart never stops beating, it takes the time during rest to recover from issues it has during the day. Providing abundant amounts of nutrients, especially in the form of supplements such as saw palmetto, panax ginseng, eleuthero root, bilberry, and gotu kola helps the heart rebuild and repair tissue damage that may have occurred during a stress filled day.

The health of our cardiovascular system relies much on the nutrients we take into our bodies as well as how we live our lives. Making lifestyle changes is just one way of protecting our heart and cardiovascular system from various types of damage we may cause it over the years. Another way to improve our cardiovascular health is to include more superfoods into our diets. Including at least two or more servings of superfoods into our daily nutritional program will improve our ability to fight infection and disease, increase our energy levels and strengthen our heart and cardiovascular systems.

Superfoods can be added to our diets in many ways. Berries can be juiced or made into a powder that can be added to beverages or shakes. Vegetables can be served in many ways as well. Nuts, seeds, and spices can be used to flavor the foods we eat so we get to experience a new treat each time we cook or try a new dish. They can also be taken in supplement form to give us an additional boost when we can’t always eat the way we should.

Chapter 8: Alkalizing Foods, & Alkaline-Rich Superfoods

The Acid/Alkaline Balance

The human body is a fragile, but very resilient organism. It can experience trauma through injury and illness and heal itself back to health. The body’s ability to heal itself comes from the immune system and how the foods we eat affect the body. A person’s state of “balance” indicates their state of health. This delicate balance is the pH level that designates whether the body is too acidic, too alkaline, or in balance. Being out of balance can cause health issues on both sides of the scale. A rating of between 6.5 and 7.5 on a pH scale is considered a healthy range for the human body. The foods we eat, as well as the conditions we experience, all affect the pH levels in our bodies. Stress, anger, and depression can significantly raise acid levels to the point where illness and disease can take over and wreak havoc. The body must work harder to remain in balance under stressful conditions. Nutrients are depleted and chemical reactions take place that affect our immune system and weaken our general health. Adding superfoods to your diet can help replace those lost nutrients and bring your body back into that delicate balance.

We can test our pH levels by using litmus paper that is sensitive to acids and bases (alkalines). Tearing off a small piece of the test strip and placing it under the tongue for a few seconds will give an approximate level of pH in the saliva. If the paper turns green to blue, the pH level is more alkaline. If the paper turns green to yellow, the body is more acidic. Various shades of green indicate neutrality meaning the body is in balance. Testing pH levels once every few days is a good indicator of how well your body remains in balance. If your body tests highly acidic, look at the foods you have eaten or the level of stress you have been under. This may be a good indicator that you need to add more alkaline foods to your diet.

How Acidity Affects the Body

Acidity affects the body in many ways. It causes chemical reactions that deplete vitamins and minerals within the body. Vitamin B and its many variations are just one of the vital nutrients the body needs that are depleted quickly when the body experiences trauma or is under high levels of stress. The brain and the immune system require B vitamins to perform effectively. Acids destroy the chain of B vitamins and their amino acid counterparts. With even one link in the chain missing, the body begins to feel the effects.

Higher than normal levels of acid in the body can break down cells and cause weakness in the tissues. An example of this is the formation of ulcers and lesions in the stomach and digestive tract. High levels of stress cause an increase in stomach acid, which erodes the lining of the stomach. More acid in the stomach means that foods are broken down much more quickly and nutrients are destroyed before they can be utilized by the body. Superfoods, such as ginger and spirulina, added to the diet on a regular basis, can neutralize excess stomach acid and acids within the blood that cause cells and tissues to break down.

How Foods Affect the pH Balance in the Body

Foods play an important role in the regulation of pH levels within the body. Foods and beverages each carry chemical components that will either raise or lower acid levels. Foods that are high in sugar will make the body more acidic while most fruits and vegetables will reduce acid levels and bring the body back into balance. Red meats, dairy products, coffee, and carbonated soda also contribute to high acid levels and should be consumed in moderation.

Fruits and vegetables contain enzymes along with vitamins and minerals. Enzymes work within the body to regulate many vital functions including blood sugar levels, cholesterol levels and various levels of hormones and metabolism. Superfoods such as beets, carrots, and other brightly colored vegetables are abundant in nutrients that help detoxify the body and reduce high acid levels that lead to disease.

Water is another effective neutralizer. The human body is over 70 percent water. Drinking water flushes excess acids from the digestive tract as well as helping the kidneys to filter wastes. Studies differ on how much water a person should drink every day. The rule of thumb is eight eight-ounce glasses, but some people need more while others need less. Drinking coconut water, teas such as ginger tea, and fresh juices made from acai berries, goji berries, beets, and carrots are a few of the ways you can incorporate water and other liquids into your diet to reduce acid levels and bring the body back into balance.

Foods, especially superfoods, that are in their most natural state have the most nutrients and are easier for the body to break down. The nutrients in raw foods are in their truest form and the body can utilize them quickly and efficiently with little waste, which means less energy is used in the digestion process. Heat and other forms of processing can destroy nutrients. Once a fruit, vegetable, or other food is harvested, it immediately begins to lose its nutritive value. Eating foods in their freshest state is when they are most powerful and most efficient at regulating the body’s pH level and other metabolic processes.

Which Foods Help to Restore the Acid/Alkaline Balance

Superfoods provide abundant nutrients including vitamins, minerals, antioxidants, and fiber the body needs to function at its best. Fruits and vegetables that fall into this category include beets, pomegranate, papaya, reishi and maitake mushrooms, which are full of valuable nutrients that help to reduce acid levels and regulate a body’s pH level. Ginger has been used for centuries to calm stomach upset and neutralize high levels of stomach acid. Bladderwrack, kelp, and dulse are forms of seaweed that are also classified as superfoods. Not only do they help to regulate metabolism and thyroid function, they also help reduce acid levels by helping the body to remain in balance. The processes they regulate within the body help to control acid build-up in the blood, cells, and tissues in the body. Sea vegetables are naturally very alkaline forming.

Alfalfa and barley are two of the green superfoods that are known to help reduce acid levels in the body. Alfalfa has been used since Biblical times and at one time was known as the “father of all herbs” because of its many healing attributes. Barley had the same recognition in the Orient and was consumed regularly in tea form to correct any number of health complaints. Spinach and kale are also green foods that act in much the same way. The chlorophyll they contain is a natural neutralizing agent that decreases the level of acids in both the blood stream and the digestive tract.

Herbs and spices also play a role in the regulation of pH levels in the body. Moringa, clove and fo-ti root all have properties that work to neutralize acids. Ginger not only reduces the level of acid in the stomach, but also helps to detoxify the body and lower acid levels in the blood. Small amounts of these superfoods go a long way when added to the diet on a regular basis. Herbal supplements that include pau d’arco, Siberian and panax ginseng, elderberry, gingko and gotu kola can also provide health benefits that boost the body’s immune system and reduce excessively high acid levels.

Fruits and vegetables can be put through a juicer to provide an energizing beverage that uses the majority of the food with little or no waste. Using herbs and spices can add different flavors and textures to an already refreshing drink. Several superfoods can be combined into one drink that offers the maximum amount of nutrients in one serving. Many superfoods can be purchased in powder forms that can be added to juices to increase their nutritive value.

Conclusion

It is quite clear that superfoods are abundant in nutrients! What many people do not realize is the many benefits that superfoods have are still being discovered. The body’s fragile pH balance is not something that is immediately considered when it comes to fighting disease, and most don’t realize the importance of reducing acid levels in the body. Maintaining a proper pH balance helps to reduce the incidence of disease and helps to prevent illnesses that are caused from a depressed immune system. The simple fact is that disease cannot live in an alkaline environment. This could be the single most important factor in disease prevention, in addition to maintaining proper mineral, vitamin, and antioxidant nutrition in the body. An alkaline environment in the body is a hostile environment to all known diseases, viruses, harmful bacteria, cancer, etc... Stress and poor diet are two of the main causes of an imbalance in the pH levels. Reducing stress and adding alkaline rich superfoods to the diet on a daily basis helps to regulate acid levels in the body and maintain proper balance.

Chapter 9: Importance of Healthy Sleep, & How Superfood Nutrition Can Help Achieve It

Sleep is one of the most important elements of good health. During sleep, several things happen in the body that help to keep it in balance and keep many body processes functioning optimally. Sleep is important, not only to rest the body but also to restore vitality to the mind and increase the clarity of thought.

The Importance of Sleep

Sleep is just as important as a person’s diet and the amount of exercise they get on a regular basis. Without adequate sleep the body cannot recuperate from the stresses of everyday life. The body’s biological clock ticks according to the cycles of night and day and rest and activity. The body’s ability to remain in balance depends on the amount of rest a person gets each night.

Without sleep, the body has difficulty functioning. Nutrients aren’t absorbed properly and the immune system becomes weak and ineffective. The brain’s many processes slow down and concentration and memory suffer. People tend to be more forgetful and have trouble performing simple tasks because they lack focus. Students who do not get enough sleep often have poor grades and average attendance.

Lack of sleep prevents the immune system from effectively fighting off infection. The body becomes easily overwhelmed by the simplest of germs and the common cold can turn into a bout of bronchitis or pneumonia. The less sleep a person gets, the more likely he or she is to get sick if he or she comes into contact with germs or viruses. A healthy immune system that is supported by the optimal amount of sleep can fight off most types of bacteria and viruses with little effort and reduce the chances of illness.

What Constitutes “Restful” Sleep

“Restful” sleep is where the body passes through light sleep or non-rapid-eye-movement to REM or rapid-eye-movement. REM sleep is a deep sleep where the body’s cycles are allowed to regain balance and various aspects of the body begin to rejuvenate themselves. The body fluctuates between both levels of sleep with the first switch occurring about an hour after the person falls asleep. The body needs to achieve REM sleep several times during the night to reach a deep enough sleep for the body to begin to recover from the day’s events.

What Happens During REM Sleep

During REM sleep, the body is allowed to heal tissues that may have been damaged during the day. Small tears in tissue, as well as bruises and lesions, can begin to heal. During REM sleep, systems in the body work to regulate cholesterol and blood sugar levels. The body’s internal clock is also reset during REM sleep. This allows people to be alert during the day and ready for sleep at night. On average, it is estimated a person needs between 8 to 10 hours of sleep a night to be fully rested the next morning.

The Effects of Not Getting Enough Sleep

Lack of sleep can lead to depression, irritability, and the inability to concentrate or carry a train of thought. A person who has difficulty sleeping may experience impaired judgment and problems in performing everyday tasks. The effects of not getting enough sleep can affect job performance and other activities that one may engage in on a regular basis. It can also lead to an impaired immune system.

Vitamin and mineral deficiencies affect not only how a person sleeps, but other areas of physiology as well. Vitamin B deficiency, for example, can lead to lack of focus, fatigue, and an inability to concentrate. It can also reduce the number of red blood cells in the body, causing less oxygen to be carried to tissues and to the brain.

Causes of Insomnia

Insomnia has many causes. Diseases can be a major factor in whether or not a person is able to sleep. Too much caffeine and sugar can also cause the mind to be over-stimulated even when it is exhausted. Vitamin and mineral deficiencies can lead to insomnia as well. As the body struggles to compensate for the nutrients it is lacking, it can cause the brain to overload and not allow sufficient rest.

Insomnia can also be the result of poor diet choices. Diets full of sugar, caffeine, additives and preservatives can cause problems not only in the digestive tract, but in other systems as well. Caffeine, along with other food additives, can act as stimulants causing the brain to go into overdrive for long periods of time. Excessive amounts of caffeine, sugar, and stimulants ingested over long periods of time can dramatically affect sleep patterns causing fatigue and exhaustion.

How Nutritional Deficiencies Affect Sleep

Even though they are not recognized as a cause for insomnia, vitamin and mineral deficiencies can affect a person’s sleep patterns. Vitamin D, for example, is needed to metabolize many other nutrients. Without it, the body has difficulty regulating metabolism and blood sugar levels. Superfoods are full of extra nutrients the body needs, like vitamin D, selenium, potassium, and other vitamins and minerals that can adversely affect the body and its many systems if their levels are drastically reduced.

Superfoods Which Can Benefit Sleep

Catuaba Bark- Catuaba enhances sleep by providing energy to the various systems of the body. By allowing them to function at their best, catuaba increases the use of energy. As more energy is used, less is saved for later. The body begins to slow down and can relax as the events of the day begin to taper off. As the body relaxes, so does the mind, allowing for a more deep and restful sleep.

Cordyceps Mushroom - Cordyceps mushroom acts much like catuaba by affecting nearly all of the body’s organs and systems. Promoting a healthy immune system, increasing circulation, and strengthening the cardiovascular system all lead to a more efficiently operating body. When the body is functioning at its best, the brain allows the body to wind down and relax when its energy stores begin to diminish.

Alaea Hawaiian Red Sea Salt - Alaea Hawaiian red sea salt is thought to have as many as 80 trace minerals. Adding alaea sea salt to foods can add those minerals and decrease the chances of vitamin and mineral deficiencies. Having adequate amounts of certain minerals is needed for proper brain function as well as the regulation of many of the body’s processes.

Astragalus Root - Astragalus helps the body to absorb oxygen more efficiently. This ability to take in and use oxygen allows the body to better use the energy it gets from foods. Using energy more efficiently keeps the body in balance and all body systems working as they should.

Moringa - Moringa leaves are edible in both their fresh state as well as dried and made into a powder. They are rich in nutrients boasting over 90 different nutrients and over 45 antioxidants. Moringa is high in both iron and calcium as well. With all the nutrients the body needs to function, adding this super food works many wonders, including improving the quality and length of sleep. With all of the nutrients moringa contains, it is a superfood that can help to bring a body back into balance and prevent illness and disease.

Mucuna Pruriens - Mucuna pruriens is thought to improve brain function and prevent insomnia. In some cases, it is thought to be able to deepen a person’s sleep patterns. Mucuna pruriens has been shown to reduce the incidence of depression. Depression plays a large role in how well one sleeps and whether or not we enter the REM state as often as we should during the night.

Goji Berry - Goji berries contain 21 trace minerals in addition to all the amino acids needed for the body to function at its best. They have an abundant supply of antioxidants that help protect the body from disease and work to build the immune system to fight off infection and other illness. The many nutrients found in goji berries are essential to good health on all levels.

Maca Root - Maca root has adequate supplies of both B vitamins and amino acids, which lead to improved brain function. Maca also has high levels of quercitin, which increases blood flow to the brain. By nourishing the brain, maca allows the processes it controls to respond more effectively, especially in the areas of hunger and sleep management.

Muira Puama - Muira puama is composed of alkaloids and various long chain fatty acids in addition to numerous other components that provide health benefits. Used as a tincture or in powder form, muira puama can be added to foods or mixed with beverages. While muira puama affects sexual health, it also rejuvenates other systems that are controlled by the release of hormones. This includes sleep and reducing fatigue.

Conclusion

Sleep is vital to good health. Without it the body cannot restore itself. Continual fatigue can lead to various types of illness and disease. It can also lead to poor judgment and lack of coordination that can eventually cause an accident or lead to injury. Adequate sleep helps bring the body back into balance and allows the immune system to rebuild important T-cells that fight infection and help to prevent disease. It is during the REM stages of sleep that the body begins to heal itself. Minor injuries that occur through day to day activities are allowed to heal, while this deep stage of sleep also grants the body the ability to strengthen itself against illnesses such as chronic fatigue syndrome and fibromyalgia. Individuals who have chronic illnesses such as osteoporosis and rheumatoid arthritis must receive adequate amounts of sleep if they expect to overcome the symptoms of their respective disorders.

Sleep heals the body on all levels. Not only does it allow the physical body to heal and rejuvenate itself, it allows the mind to clear itself and prepare for the next day’s activities. Mental clarity, the ability to focus, and improved concentration are all positive benefits from getting adequate amounts of restful sleep.

Chapter 10: The Adrenal System & Superfood Nutrition

What is the Adrenal System?

The adrenal system is fueled by two small glands that rest atop each of our kidneys. They are part of the endocrine system and are responsible for regulating our metabolism and keeping us going throughout the day. The endocrine system is responsible for the hormones released by the various glands. The pancreas releases insulin to regulate blood sugar level. The ovaries release estrogen and the testes release testosterone. The adrenal glands are responsible for the production of adrenaline.

How Does It Function and What Are Its Responsibilities?

The adrenal glands comprise two major parts: the cortex and the medulla. The cortex produces corticosteroids, aldosterone, androgens, and cortisol. The release of cortisol is a direct result of the body’s being under stress. The medulla is the central part of the adrenal gland and is responsible for the production of epinephrine (80 percent) and norepinephrine (20 percent). The release of these hormones triggers various processes and responses to either protect the body from stress or to provide the energy it needs to work through the day.

What Happens if the Adrenal System Becomes Stressed and Overwhelmed?

When the adrenal system becomes stressed, several things begin to occur. First the body releases cortisol as a protection mechanism. Cortisol can be released in massive amounts and what the body does not incorporate or use quickly, will eventually be stored as fat in or near the abdomen. The second event would be the release of adrenaline. If a body is under stress, it can assume the “fight or flight” response. This requires extra energy and can actually stress the adrenal glands and the endocrine system if it occurs too often.

As the adrenal system struggles to function efficiently, it can begin to fluctuate wildly causing a person to have alternating feelings of excessive energy and extreme fatigue. Not only will this adversely affect the heart and cardiovascular system, it will also decrease the efficiency of the immune system. The immune system relies on the adrenal glands to stimulate various processes that help maintain the production of white blood cells and other disease fighting components. When the adrenals are stressed, the immune system begins to weaken and has difficulty maintaining its many protective mechanisms.

As the main source of stimulation in the body, if the adrenals become stressed it can adversely affect energy levels, brain function, reproductive abilities, and sex drive. The chain reaction of responses caused by the release of adrenal hormones is far reaching and any disruption can be devastating.

How the Adrenal System is Affected by Diet

Just as with every other system in the body, the adrenal glands are directly affected by the diet. The adrenal glands rely on pure forms of energy such as proteins and enzymes for the production of the hormones for which they are responsible. Without the proper nutrients, the adrenal glands struggle and have a disadvantage from the start. Simple sugars, such as those found in fruit, provide quick nutritional boosts to stimulate the adrenals, while proteins from sources like fish, eggs, and dairy provide the resources to sustain them throughout the day.

Several small meals a day packed with protein-rich foods enable the adrenal glands to maintain a steady stream of hormone production. This reduces stress and keeps energy levels high. When the adrenal glands are functioning at their best, they, along with other glands in the body, produce endorphins, which elevate mood and provide a sense of well being.

How Super Foods Regulate and Balance the Adrenals

Superfoods such as fo-ti root, astragalus, gotu kola, cordyceps mushrooms and carob provide specific nutrients the adrenal glands need to keep functioning at their best. Astragalus, for example, is well known for its ability to increase circulation and assist the blood in carrying oxygen and other nutrients. The additional oxygen and nutrients the adrenals receive increase their efficiency and allows them to function effectively. This also helps the body use the cortisol that is released so that it is no longer automatically stored in the gut as fat.

Gotu kola also helps the body to utilize nutrients more effectively. It increases circulation throughout the body bringing nutrients to the adrenal glands and then transporting the hormones produced by the adrenals to wherever they are needed. Gotu kola can ease anxiety and in some cases may be used as an aid for insomnia. By increasing the elasticity in blood vessels, less stress is placed on the circulatory system. It is easier for the blood to be transported through the body, and deliver much needed nutrients and endocrine messengers.

Fo-ti root and cordyceps mushrooms are well known for their many benefits as hormone boosters. Cordyceps mushrooms are thought to boost the functions of the reproductive and immune systems, while fo-ti root is an excellent tonic for the heart and cardiovascular system. Both provide abundant amounts of nutrients the adrenal glands need to remain functioning at their best, especially if the body is stressed or overwhelmed with work.

How Stressors Like Addictions, Lifestyle, Diet and Stress Can Overwhelm the Adrenal System

Stressors affect the body in many ways. They can cause fatigue, depression, a weakened immune system, memory loss, and the inability to concentrate. Addictions, for example, are basically the introduction of toxic predators into the body. Depending on what the person is addicted to, addiction can greatly harm the body and in some cases, cause death. Drugs and alcohol can cause irreversible damage to the liver, kidneys, adrenals, and heart.

Lifestyle and diet are the two stressors that a person can actually change. Lifestyle changes that include meditation and relaxation techniques can greatly improve the way the endocrine and adrenal systems function. The reduction of stress alone takes pressure off the adrenals and allows them to rest for short periods of time. One of the ways to reduce the effects of stress and frustration is to exercise. Exercising three or four days a week provides the body with an outlet for its energy. Stress that has built up throughout the day can be released with exercise. Adrenal glands stimulate the body and give it the energy it needs to exercise, while exercise, in turn, increases circulation and aids the endocrine system in becoming more efficient.

Changing your diet is one of the most beneficial things you can do to protect the adrenal system. Eliminating foods that have excessive additives and preservatives reduces the amount of toxins the adrenal glands are exposed to. Excitotoxins, for example, work in the adrenals much like they do in the brain. They excite the cells to the point of death, causing irreparable damage to tissue and reducing the effectiveness of the glands. Reducing the amount of processed and refined foods and sugars also will help the adrenals to function more efficiently. Replacing those foods with healthy superfoods on a regular basis will provide added nutrients to support the adrenal glands and other components of the endocrine system. Incorporating superfoods into meals three or four times a week can greatly improve the body’s overall health and keep the adrenal glands stimulated and functioning at their very best.

Stress is a part of everyday life. We have it in the work place, at home, and when we travel. It doesn’t matter where you are or what you are doing, the body is constantly under some stress. As stress increases, the adrenals release hormones to help the body respond appropriately. High levels of stress can cause a large amount of adrenaline to be released into the body. This gives the body the energy it needs to either fight or do what is necessary to cope with the needs of whatever is causing the stress. Stress also causes the adrenal glands to release cortisol. For years, cortisol has been blamed for the quantity of fat that is eventually stored around the abdomen, back, and buttocks. Once the fat is stored, it is hard to lose and the best way to avoid it is to prevent it. Carob, one of nature’s best superfoods, helps the body to produce additional hormones that counteract the effects of cortisol.

Conclusion

The adrenal glands and the hormones they are responsible for are the foundation of almost 90 percent of the metabolic process. The body’s metabolism relies on the adrenal glands for the boosts of energy it needs to help a person make it through the day. Hormones from the adrenal glands are responsible for the ability to work hard and play harder. Without them, the body would be in a constant state of fatigue and would not be able to reproduce or even sustain life for long. Superfoods provide the body with the nutrients it needs to meet the challenges of daily life and cope with the stress that accompanies it.

Chapter 11: The Health Risks of GMOS

Genetically modified organisms and foods were created to supplement the quantity of foods we have to sustain us. Genetically modified organisms were designed to be stronger, more resilient and less likely to degrade as fast as natural foods. We now know that this concept is totally false. GMOs are harmful to the land they are grown on, and to the people and animals who consume them. To believe anything other than this truth is to believe a lie. To manufacture a GMO, an element of one food’s DNA is inserted into the DNA of another food. Once one generation of organism has been altered, all generations that are produced from it will also be genetically altered.

The Harmful Effects of GMOs

The consensus among most health enthusiasts is that genetically modified foods and organisms are harmful to human beings. It is still unclear how they affect the human body over time. Several links have been found that connect genetically modified foods to increased reports of cancer, diabetes, infertility, and other devastating diseases. Instances of dual sexuality and deformities have been found in fish and other animals that have been exposed to genetically altered foods and organisms found in their environment.

Reports of infertility and the sterilization of some plants and animals once they have been genetically modified have been made since GMOs were first introduced. The fact is, studies have not been performed that show the results of long term exposure to GMOs and what effects that exposure has on human beings, plants, animals, and other aspects of the environment.

GMOs have the ability to affect the body in diverse ways, with many producing a negative impact. They have been proven to break down and deteriorate human DNA. While in the digestive tract, genetically altered foods and organisms can be difficult to break down and, once in the intestines, can destroy beneficial bacteria the body needs to stay regular and functioning properly. What is also a serious concern is that consumption of genetically modified foods, particularly from meat, milk, or eggs from livestock fed GE corn, can result in the bacteria within the human gut turning into a pesticide factory! This dangerous reaction occurs because genes inserted into GMOs, such as Bt toxins (Bacillus thuringiensis) which were administered to kill pests in the corn, are now shown in studies to be reaching all the way into the human bloodstream. The same toxins and pesticides remain permanently in the intestines, replicating their toxin, and consequently are responsible for a long list of health problems.

The nutrients found in genetically modified foods are harder for the body to assimilate. Even though they have the same chemical makeup and structure, they do not react the same way within the body. This causes a negative impact on the immune system and decreases its ability to fight off disease and illness.

GMOs Encourage the Same Functions in Humans as They Do in Plants

Because they have none of the natural checks and balances that automatically occur in plants, GMOs react the same when they have been ingested in the human body as they did in plant form. GMOs that were genetically altered to be resistant to certain chemicals and substances in plant form, create the same resistance in the human body once the organism has been ingested. Plants that have been created to be resistant to various viruses and contaminants pass those traits on to whomever or whatever consumes them. The process does not stop because the changes that were made were performed at the cellular level using DNA.

GMOs and FDA Testing

The FDA has designated that once DNA or other molecular substances have been removed from a cell (from a plant, animal or other living organism) and preparations have been made to insert it into another living organism, it must be treated as a drug and subjected to the testing and requirements designed for drugs. Because they are tested as a “drug,” they do not have to go through the strict testing set aside for foods. While foods must be tested for as long as seven years before they can be considered safe and sold to the public, drugs only have to be tested for anywhere from 90 days to one year before they can be submitted for trials on human subjects. Many tests are limited to 90 days and virtually none of the tests are designed to evaluate the genetic makeup and structure of the test sample’s future generations.

Foods and organisms that have been genetically altered can continue to change or modify themselves over time, becoming more resilient to pesticides, herbicides and disease. Scientists do not know the extent to which something will change through several generations. The FDA has no tests in place to investigate the repercussions of modifying foods on a genetic or cellular level.

GMOs and Labeling Issues

Companies who manufacture GMOs and other genetically modified products believe labels should not be required to state that a product has been genetically altered. They feel that since no chemicals or preservatives have been added and only natural materials from the chosen plants have been used, the foods are essentially natural and do not need to have labels stating the ingredients have been genetically altered. Some reports state that almost 60 percent of the country’s food supply contains some form of genetically altered material. Since 2002, companies have been altering foods and organisms to increase their vitamin levels and resistance to disease and those foods have in turn been added to other foods during processing. One of the most well known is corn. Genetically modified corn has been used to make high fructose corn syrup for years, which, in turn, has been added to almost every type of food that hits our grocery shelves. Few of the products made with genetically altered corn syrup are labeled to let consumers know what they are getting.

Examples of GMO Foods and Their Inclusion In Other Foods

Several varieties of rice have been genetically tampered with to increase their vitamin potency, while soybeans have been treated with herbicides to reduce the need for treating crops during their growing periods. Rice and soy are two of the most popular foods that are included in the preparation of other food products. The foods that include rice and soy are rarely labeled to indicate that they contain some type of genetically altered material. Many food companies are buying products from GMO manufacturers because the cost is lower, and claims have been made that they contain just as many nutrients as natural foods.

Plants are not the only things genetically altered. Genetically altered grains, proteins and other nutrients have been given to cattle for decades to increase the amount of food they produce. Cows have been injected with growth hormones and other genetically altered substances to increase their milk production and produce leaner meats. Chickens have been given genetically altered grains in an attempt to make them produce more meat and increase the number of eggs produced per week. Remember that if you are eating the chicken, you are also eating what the chicken eats. The same principle is true for consumption of chicken eggs and dairy products.

The Benefits of Superfoods and How They Help Us Avoid GMOs

Superfoods like Acai Berries, Goji Berries, Moringa and all the medicinal mushrooms have antioxidants and high levels of fiber that help to detoxify the body and rid it of impurities it ingested through processed foods. Including superfoods in the diet to replace foods that have been processed or genetically altered can help to prevent the body from being adversely affected by GMOs. Superfoods also provide abundant amounts of necessary nutrients like vitamins A, B, C, and E and minerals. Selenium, calcium, magnesium, and potassium are vital to a healthy immune system. Including superfoods in the diet helps the body to maintain balance, even when some of the other foods consumed may contain genetically altered substances.

Adding natural whole foods to the diet to balance the adverse affects of other toxic foods helps to keep the body healthy and functioning at its best. Foods that are in their freshest, unprocessed state contain the most nutrients and are easily broken down by the body. Nutrients that are consumed in the most natural state are readily absorbed by the body and can be utilized quickly and efficiently. Just imagine the amazing opportunity you gain when replacing a toxic processed food that you normally eat with a nutritive powerhouse superfood! Superfoods combine all the health benefits such as maximum nutrients and fiber with great taste and versatility. Many superfoods can be found in powdered forms and as supplements, which means they can be added to other foods to create healthful beverages and foods that are full of nutrients without any chemical preservatives and alterations.

Superfoods are beneficial to all of the body’s systems. They foster good digestion while keeping the immune system strong. They strengthen the cardiovascular system and encourage the endocrine system to release the hormones needed to create a state of homeostasis. Their abundant supply of nutrients makes them excellent choices for snacks as well. Adding two or three servings of superfoods to the diet each day will lessen the impact of genetically modified foods and organisms on the body and its myriad processes.

Conclusion

GMOs may be able to increase our food supply and create products that are resistant to disease, but they offer few benefits to humans that outweigh the overall health risks they impose. Human beings were meant to consume natural foods made from the most natural and basic ingredients. We were not intended to eat fish made from two genetically finished species or drink milk from cows that have been given Human Growth Hormone to produce more milk. The fact remains that the more we tamper with our foods the more dangerous they become. Superfoods are readily available to provide us with all the nutrition we need to remain healthy. Including them in our diet is the first step in maintaining good health that will last a lifetime.

2012 – 8 Genetically Modified Crops on the Market

2013 – 54 Genetically Modified Crops on the Market

Chapter 12: The Truth About Toxic Food Additives

What Are Food Additives?

Food additives are anything, either natural or synthetic, that is added to our food to make it taste better, look better, homogenize its appearance and texture, or prevent it from separating or spoiling. Food colorings and dyes, sweeteners and chemicals have been added to our food supply for years in an attempt to increase its overall appeal and encourage us to buy and eat more. While these additives were created in an effort to make our food appear more appealing or have a longer shelf life than unadulterated natural foods, there is a dangerous downside to their use.

Are Labels Always Accurate?

One of the biggest issues with the inclusion of food additives is in the labeling process. The FDA claims that all ingredients contained in a food product must be listed on the label and visible for people to read. They have provided loopholes, however, that can disguise the fact that toxic ingredients may be in a product. Labels can be misleading in other ways as well. The words ‘lite’ and ‘light’ have been interchangeable for years, with few people being the wiser. ‘Lite’ was designated to represent lower fat or lower cholesterol than similar products. When the word ‘light’ is used, the fat and cholesterol content can be even higher than normal. ‘Light’ designates color and if looked at closely, the product’s hue will more than likely be different, not the fat content.

How the Term “Natural” Can Be Used to Deceive You

Certain additives and preservatives such as MSG (monosodium glutamate) and carrageenan do not have to be listed by name anymore. They now fall under the category of “natural flavorings” and can be listed as such on a food label without going into additional detail. They are “natural” because they can be found in their natural state and harvested just like other “natural” foods. Does this mean they are healthy for us? No, it does not, quite the contrary.

Toxic Additives that Can Be Listed as Natural

MSG is a natural additive that many people can ingest with no problem. It comes from seaweed and is very high in sodium and sulfites. People who have asthma can have terrible asthma attacks from ingesting even small amounts of MSG. Headaches, dizziness and difficult breathing have all been associated with the additive even though the FDA refuses to admit a connection. Carrageenan is another substance also derived from seaweed that is used to thicken foods like ice cream, milk shakes, and other dairy products. It resembles plastic in many ways and regardless of how it is altered, it will return to its original form, making it a popular additive to otherwise runny foods. These types of additives are hard for the liver to break down and can disrupt the digestive processes as they move through the intestinal tract.

Aspartame and Other Artificial Sweeteners

Aspartame and other artificial sweeteners are also highly toxic and can disrupt the insulin balance within the body. Because they act like sugar, they trick the body into thinking it has an adequate supply of glucose when in actuality, it does not. This leads to more hunger and more chemicals being introduced into the body. Aspartame is classified as an ‘excitotoxin’. Excitotoxins provide excessive stimulation to cells in the brain, causing them to basically work themselves to death. Two of the ingredients that make up Aspartame are methanol and aspartic acid. Aspartic acid is present in the body but methanol is made from wood and is highly toxic to the human body. People who have had adverse reactions to Aspartame claim to have had symptoms that mimic those of Multiple Sclerosis. Dizziness, blinding headaches, and paralysis have all been reported.

Splenda is actually derived from sugar molecules but the process it must undergo to eliminate the calories it carries makes the end product toxic. Its structure is similar to what is found in many pesticides. Splenda remains unrecognized by the body once it is ingested and does not pass through the intestines in an acceptable length of time. While Splenda passed through the FDA processes in accordance with its guidelines, Aspartame did not. A new food additive is supposed to undergo seven years of testing before it is allowed to be used in foods for human consumption. Aspartame was allowed to pass in only seven months.

The Sticky Situation with Gum

Xanthan gum and guar gum are popular emulsifiers added to our foods to prevent ice crystals from forming and to help keep them smooth and creamy. The problem with both is that they are hard to digest and, once in the digestive tract, can build up and cause sluggishness. Guar gum is especially known to cause intestinal obstructions because it can absorb massive amounts of water. Its expansion in the digestive tract can also block the body’s ability to absorb other vital nutrients including those that help to regulate blood glucose levels. Overly processed forms of carrageenan gum have been proven to lead to gastrointestinal problems, including severe cramping, ulcers, and even cancer of the intestinal tract in extreme cases.

Soy Protein Isolates and Textured Vegetable Protein

Soy protein isolates are compounds made up entirely of protein. In its original state, soy protein contains carbohydrates with the ratio being 60 percent protein to 30 percent carbohydrates and the other ten percent comprising other molecular structures (water, etc.). When soy protein isolates are created, everything but the protein is removed. This makes protein account for almost 90 percent of the created compound. Many individuals can tolerate soy protein isolates while others have difficulty digesting the substance. Because it is so concentrated, it is believed it may cause estrogen levels to rise, increasing the risk of several types of cancers. Excessive consumption of soy is also known to decrease testosterone levels in men.

Textured vegetable protein is a refined form of fiber mix that can be used as a meat substitute. It can be added to dishes much like any other type of meat, only without the extra fats. Like protein isolates, it can wreak havoc on the digestive tract due to the excessive amount of protein it contains. Soy foods can be beneficial if you are looking to add extra protein for body building or exercise purposes, but the average person only needs approximately 56 grams of protein a day. Protein isolates provide many times more than that. We recommend exclusively pureganic, fermented soy products, such as miso, tempeh, and shoyu or tamari (soy sauce). The fermentation helps to make the soybeans more easily digested and the nutrients more available, as well as providing beneficial bacteria. Other processed forms of soy are very hazardous to your health. Textured soy protein is completely denatured, defatted, and is processed via high temperature, high pressure, and chemical extraction methods which are totally unnatural, rendering a very low-quality by-product of the soybean oil industry. Even tofu, once thought to be a symbol of healthy vegetarian cuisine, we now understand can cause major digestive problems in the human body, as it truthfully is a form of the soybean not in its whole state and not fermented, which results in its being quite a digestive challenge to break down and assimilate. We do not recommend tofu of any kind.

Modified Yeast Extracts

Modified yeast extracts began to replace taste enhancers when additives like MSG and carrageenan came under fire. Like monosodium glutamate and carrageenan, yeast extracts enhanced the flavor of foods and could also be labeled as a ‘natural’ ingredient. Even though it had been genetically modified, it still retained enough of its original make-up to be classified as a natural flavor enhancer. People who have difficulty processing the yeast extracts, MSG, and other flavor enhancers that fall into the excitotoxin category often report terrible headaches in addition to upset stomach and continued digestive problems.

Modified yeast extracts and other flavor enhancing additives may also be responsible in some aspect for the increasing problems of obesity and high cholesterol. Because of the way modified yeast extracts and MSG work within the digestive tract, they can actually cause feelings of hunger to reappear much sooner than if the additives were not in the food.

Chemical Additives and Preservatives

One of the most concerning problems with chemical additives and preservatives is the fact that the liver cannot break them down. Some stay in the body for days or months as the liver struggles to digest them. Others that pass through the digestive tract can pull vital nutrients along with them preventing the nutrients from being absorbed by the body. As more and more chemicals build up within the body’s tissues, fewer nutrients can be utilized, eventually weakening the immune system. This deficiency can lead to chronic illness and fatigue. Toxic chemicals that are allowed to build up over time can eventually lead to cancer and other life-threatening diseases. Polysorbate 80 and red dye number 5 are just two of the chemical additives that have been known to cause serious illness when consumed over long periods of time. While it cannot be proven that either of the two substances was a direct cause of a specific illness, red dye number 5 was removed from the food supply for several years due to fears that it caused cancer and other progressive illnesses.

Conclusion

Toxic additives and preservatives have been in our food supply for years. They have been included under creative names and with the use of lax labeling practices that allowed ingredients to be posted under somewhat questionable names. “All Natural” no longer means the food is naturally good. It suggests the food is natural when for all intents and purposes, the only thing natural about it is its structure. It can be genetically altered or modified into something that loosely resembles its natural counterparts. Words used to describe the look of our foods can also be deceiving. Food colors can be altered and made lighter so the label can make the food sound better than it actually is. The old adage, “If you can’t pronounce it or spell it, it probably isn’t good for you” definitely applies here. In order to prioritize your optimal health, it is imperative that you read the ingredient labels carefully of all purchased foods, and learn to make good choices in the foods you select. Remember, every dollar you spend is a vote of approval!

Literally speaking, Aspartame is the fecal matter of genetically engineered Ecoli bacteria which is fed toxic waste products.

GE Ecoli Bacteria + Toxic Waste = Aspartame

Chapter 13: Superfoods for Boosting Immunity

With concerns about mutating viruses and stronger strains of a wide range of illnesses abundant today, you probably find yourself wishing for ways to make your immune system stronger. With superfoods, you can boost that immune system naturally. Several foods are known for their immunity-boosting properties, and by adding these to your diet, you can prepare your body for the onslaught it is about to face.

Recommended Superfoods for Immunity Boosting

If you want to have a healthy body and ward off illness as efficiently as possible, the answer may be superfoods. Unlike traditional medications, superfoods have few side effects and interactions, yet they can be highly effective. They are simply a natural addition to your diet! Imagine, with the right foods, you can be healthier and maybe even live longer, without medication. Here are some superfoods commonly known for their immunity-boosting properties.

Elderberry

Elderberry is one of the oldest traditional remedies for common colds, influenza, and viruses. It is believed to have a strong effect on the immune system, and also may have anti-viral properties. This means it goes to work in your body not only to boost your immunity, but also to kill the viruses that can make you sick. Syrup made from elderberry juice and given within the first two days of flu symptoms seems to reduce not only the symptoms, but also the duration of illness. In addition, some have found that elderberry reduces inflammation, so it can help lessen the symptoms of viruses that do infect you. Anti-inflammatory properties may also reduce cancer risk. This overall benefit makes it an ideal immunity fighter.

Fo Ti Root

The Fo-ti root is the root of a crawling vine found throughout China, where it has been used to boost immunity since ancient times. The root has a detoxifying effect on the body, and without these toxins, the body is better equipped to fight off illness. It is believed to promote overall good health and youthfulness, and is recommended as part of a daily tonic.

Goji Berries

Goji berries are a dense source of antioxidants, which help boost immunity. Specifically, they contain high levels of vitamin C and zinc, both of which help the body fight illness. In addition, the polysaccharides in goji berries seem to help the immune system better determine which cells to attack and which ones to leave alone. They also support the growth of healthy bacteria in the gut, which leads to better overall health and ability to fight disease.

These are just three of the superfoods known for their immunity-boosting properties. There are a host of others that could be added to this list as well. The more superfoods your diet contains, the better you will be able to fight disease with a healthy immune system.

Nutritional Density Boosts Immunity

Why are these superfoods so good for the immune system? It is because of the rich nutritional profile of each one. For instance, the elderberry is rich in vitamins A, B, and C, as well as carotenoids, flavonoids, and amino acids. It is also a powerful source of antioxidants. The other foods have similar nutritional cocktails. As a result, they give your body the exact tools required for wellness and to fight off illness effectively.

Chapter 14: Superfoods with Anti-Cancer Properties

Cancer. The word alone is enough to drive fear into the heart of an individual, and there is good cause for this. After all, cancer is the second most common cause of death in the United States, second only to heart disease. Sadly, many of the cancers we face today are due to our poor, highly processed diet. These can be avoided with a healthy, organic diet rich in superfoods and low in toxic chemicals. With their powerful antioxidants, superfoods are a safe and effective way to prevent, and even sometimes fight, common cancers.

Cancer-Fighting Superfoods

Superfoods are foods rich in vitamins, minerals, and antioxidants. While all superfoods help the body to reach optimal health, some are specifically known for their cancer-fighting properties. Some of these superfoods include the following:

Acai Berry

Perhaps one of the most famous superfoods because of its high number of antioxidants, the acai berry and powders or juices made from it help the body to ward off the damages that can lead to cancer. These antioxidants protect the body from the damage and disease common with aging, cancer being one of them. Raw, organic freeze-dried acai powder or fresh acai juice are two excellent ways to consume this powerful superfood.

Astragalus Root

Powders made from organic astragalus root are also believed to help ward off cancer. It is an adaptogen, which means it protects the body against stresses. This helps prevent cellular damage that can lead to cancer. It also has a high number of antioxidants and has anti-inflammatory properties, both of which could help fight cancer.

Chaga Mushroom

The chaga mushroom was known as the “Mushroom of Immortality” by the ancient Chinese. The many phytonutrients and immunity-boosting properties in this particular mushroom help the body fight diseases on the cellular level, which may combat cancer. It is believed to protect against uncontrolled cell division, which is common in aggressive and fatal cancers.

These are just three of the many superfoods believed to have anti-cancer properties. Other superfoods that could help fight cancer include fenugreek, ginger root, maitake mushrooms, shiitake mushrooms, pomegranate, and turmeric root. Finding a high-quality organic source for foods like these, and then adding them to your diet, will help you boost your body’s cancer-fighting capabilities.

How Superfoods Fight Cancer

What is common in all of these superfoods is a strong antioxidant property. Antioxidants go to work in the body against free radicals. Free radicals attack cells on the molecular level, making a change that affects the DNA of the cell. Over time, this damage can become excessive, causing the body to age. If the DNA is disrupted enough, cells can begin to grow excessively fast, and cancer is the result. Superfoods are rich in antioxidants, which target and bond with these free radicals, preventing them from damaging the cells.

In addition, these superfoods are so nutritionally dense that they give the body the tools it needs for a healthy immune system. With a rich blend of vitamins and minerals in addition to the antioxidants, each of these superfoods boosts the body’s natural immunity, allowing it to fight cancer from within.

Chapter 15: Superfoods with Anti-Aging Properties & Benefits

Aging is a natural process, but that doesn’t mean you shouldn’t do everything you can to slow it down. Nature provides antioxidants in superfoods that help fight off some of the harmful elements that contribute to wrinkles, skin damage, and signs of premature aging. Food is Mother Nature’s way of keeping you looking your best. Superfoods have many benefits to offer when it comes to promoting youthfulness and vitality. A healthy diet is the best way to achieve and maintain a naturally radiant glow.

Acai Berries

Acai berries contain a must-have ingredient in the battle against aging—anthocyanins. These are a natural pigment found throughout the berries, but primarily in the skin. Antioxidants like anthocyanins prevent oxidation, a chemical process that leads to chronic disease, cancer, and aging. Reducing damage from oxidation is vital to staying healthy in all the key areas of the body. It is a primary element in the breakdown of collagen that causes skin to look prematurely aged.

Acai berries have an added benefit you do not find in most fruits. They are a rich source of omega fatty acids to help combat heart problems and cardiac disease. Like most fruits, the berries also contain a wide variety of vitamins and essential minerals.

Goji Berries

Like the acai fruit, goji berries are also full of antioxidants to combat aging. Aging is actually two processes at work: the natural breakdown of collagen, and damage that occurs due to sun exposure and toxins in the environment. Antioxidants ward off the abuse skin receives after years of pollution and UV exposure. Goji berries get top honors on the ORAC scale, or Oxygen Radical Absorbance Capacity, which measures their effectiveness as antioxidants.

Bee Pollen

Bee pollen is one of the most potent foods you’ll find on store shelves. It is historically known as a sweet treat that promotes good health. Ambrosia, or bee bread, is an organic substance made of nectar and pollen. This combination provides over 22 necessary vitamins and minerals in a form the body can easily digest. Bee pollen is a food that promises to promote new skin growth. As you age, skin loses its firm tone and elasticity. Stimulating new cell production is one way to help improve the quality of skin.

Cacao

The healthy benefits of cacao beans are all over the news these days. It turns out not all chocolate goes directly to your hips. Cacao is a primary ingredient in a food women have been turning to for years—the darker the chocolate, the more powerful the cacao content and benefits. As it turns out, cacao is a vital antioxidant, and one of the richest sources of antioxidants on the planet. Cacao will brighten your spirits and stimulate your love life as well.

Bamboo

Consider looking into bamboo as an important superfood that is perhaps the most valuable when it comes to anti-aging and restoring youthfulness and healthy skin. Bamboo is composed of 80-90% pure silica, which is one of the missing links in the modern diet when it comes to regenerative wellness of the skeletal system, connective tissues, hair, nails, teeth, and more.

Additionally, fo-ti root, reishi mushroom, and other superfoods provide many benefits to the anti-aging process, which is further explained in each detailed section on Superfoods in The Pureganic Companion. Superfoods encompass a broad range of foods, which do your body a world of good on both the inside and outside. Many superfoods can bring benefits to the anti-aging process by assisting with reversing free-radical damage internally, as well as the repair and re-growth of collagen in the skin tissues. Eating has become too much about instant gratification. Food serves the body in ways that go beyond the palate. The right food combinations help fight cancer, control blood pressure, and enhance the mood. Aging is a natural process, but eating right should be too. Making a smart, conscious choice to include superfoods in your diet can help to increase your overall health and wellness so that premature aging becomes naturally avoidable. When you eat healthfully, looking great is a natural benefit. Imagine replacing every unhealthy bite you take in with a nutrient-packed superfood that specifically relates to anti-aging; over time you will look and feel younger. You will restore a youthful glow. Your body is miraculously designed to constantly rejuvenate and regenerate when it has its nutritive needs met. With superfoods, you can not only be your own doctor, you can literally make yourself more youthful, beautiful, and healthier from within.

Chapter 16: Superfoods with Libido Enhancement Properties

Libido is the elephant in the room when it comes to health, but it is a natural part of life. Sexual fitness is as important as maintaining a healthy heart and proper nutritive diet. There is no right or wrong when it comes to sex drive, but if yours is letting you down, nature may be able to help. Superfoods, by definition, are beneficial to various aspects of health including sexuality. Natural is the way to go with most things including healthy sexuality and having the spark you are looking for when the time is right.

The Powerful Maca Root

When it comes to superfoods and the libido, maca root is a term you hear often. The beauty of maca root is its potential effect on hormone levels. Hormones are the body’s little messengers. When they are out of balance, the effect might be a depressed libido. Maca root plays an important role in restoring balance, including the hormone that increases your interest in sexuality.

Maca root is a champ for fertility as well. Fertility is closely tied to hormones. When you balance the levels in both men and women, you make sexuality more productive and sensual at the same time. Although maca root is available for both genders, you often see it as a key ingredient in male enhancement products. Taken as a supplement or mixed raw into juice or yogurt, maca root offers seven amino acids and is a rich source of vitamin B.

Now, Something Special for the Ladies

There is a reason women tend to crave chocolate at certain times of the month. Cacao is a rich source of essential minerals, which are of extra importance in rebuilding and rejuvenating a woman’s reproductive system. Medical science is just learning about the benefits that this superfood has to offer. Cacao is the base ingredient in chocolate, in which the higher the content, the darker and richer the taste. The antioxidant formula in cacao promises to improve skin, fight cancer, and enhance a woman’s libido naturally. Women eating cacao will look and feel sexier plus have a rich source of antioxidants. Cacao contains anandamide, which is a neurotransmitter or chemical that contributes to feelings of bliss when consumed, and additionally is a known aphrodisiac. If you are wondering, cocoa and cacao are interchangeable terms.

Libido Enhancement for Men

Men are always looking for the one thing that will enhance their performance, and build stamina and desire. There are several superfoods that might fit the bill. One of the more common is Tongkat ali, or what you might know as longjack. Tongkat ali comes from the Asian countries and purports to enhance both libido and sexual prowess.

Testosterone is one of the most critical hormones for men. It helps build strong muscle mass, tone the body and prolong erections. Taking a supplement containing longjack might be just the thing to invigorate the sex drive and extend the evening. Other superfoods which may assist in libido enhancement for men include catuaba bark, muira puama, mucuna pruriens, gotu-kola, and fo-ti root. While these are highly nutritive superfoods for the body, they also bring many benefits to support a holistically healthy experience of sexuality for men. More detailed information on each superfood and its unique properties can be found in the detailed section on superfoods in The Pureganic Companion.

Superfoods are a broad category, but many of the foods that improve health will enhance libido as well. A trip to the local health food store can be a revelation for both you and your partner. Ask about products containing ginseng, goji berries, and bamboo, as well. Sex is a natural part of life, why wouldn’t you look for something natural to improve it? A healthy, fulfilling sex life is something that we all deserve. For more detailed information on a superfood supplement which offers pureganic, holistic libido enhancement, see our Resources and Links section on Cupid’s Inhance, a most well-balanced and unique supplement for enhancing sexuality for both men and women, made in Hawaii.

Chapter 17: Detoxify the Body Naturally with Superfoods

Did you know that your body may be filled with toxins? Even if you eat a fairly healthy diet with natural, organic foods, you are exposed to toxins on a regular basis just from the environment. This is why regular detoxification is so important, and superfoods help you to do this.

A Detoxification Case Study

In 2011, Japan experienced a Level 7 nuclear disaster when the Fukushima I Nuclear Power Plant went into meltdown after the earthquake and tsunami in March. This is the largest nuclear disaster since the 1980s, and it dumped toxic radiation into the environment that dispersed across the world. This disaster affected the air, soil, and water, so there was no avoiding radiation exposure. Today, your body has been affected by this radiation, and detoxification is the best way to rid your body of radiation.

Dangers of Radiation and Heavy Metals

Radiation is not the only risk your body faces from the environment. Today, toxic metals, like mercury, are almost impossible to avoid. They are in the soil and water, and thus end up in your food. This puts you at risk for serious medical conditions. Mercury, for example, has been linked to a wide range of health conditions, including Alzheimer’s, heart failure, and autism. With the use of superfoods, you can detoxify your body on a regular basis, and lessen your risk of developing such serious health conditions. Detoxification can remove these dangers and help you embrace a healthier life.

Superfoods for Detoxification

Superfoods and their antioxidants can help the body detoxify from radiation and heavy metal exposure. Because everyone is exposed to these dangers, no matter how healthy their lifestyle may be, regular detoxification using natural, organic superfoods is vital to overall health and wellness. These superfoods are known for their detoxifying effects on the body:

Beet Root

Beet root is believed to help improve blood quality and restore the natural pH of the blood. It also helps liver and kidney function. These purifying actions are essential to detoxification. In addition, it naturally detoxifies the spleen and may help regulate blood pressure.

Ginger Root

Ginger root is a staple in ancient Eastern medicine practices. It is believed to have lymph-cleansing properties, which makes it essential to removing toxins. People may notice that they have softer bowel movements and increased perspiration when using ginger, and these both help move toxins out of the body quickly.

Chaga Mushroom

Chaga mushroom is one of the most powerful superfoods to improve overall health. In addition to helping with detoxification, it is believed to have powerful anti-aging properties and helps improve the cardiovascular system. It increases circulation and reduces inflammation, both of which help with detoxification.

These are just three of the superfoods that help with detoxification. The more superfoods you can add to your diet, the fewer problems from toxic metals and radiation exposure you will experience. Other superfoods that help in the radiation detoxification process include ginseng, ashwagandha root, eleuthero root, turmeric, maca root, and goji berries, which are supportive for cleansing, strengthening immunity, and providing powerful adaptogenic support to help the body deal with the stress of radiation. Additionally, foods rich in sulfur, such as cacao, help the cells to detoxify harmful substances. Coconut, foods rich in iodine, and cultured foods assist with radiation detoxification specifically, because they offer thyroid support.

Superfoods Pack a Powerful Nutritional Punch

Why are superfoods so valuable to the detoxification process? Not only do they help pull toxins from the body, but they also help restore wellness by adding vital nutrients, vitamins, and minerals. They have antioxidants that go to work to destroy free radicals, thus preventing aging and many diseases relating to old age. This powerful two-fold punch means that adding superfoods will help you live a healthier life with increased energy and fewer illnesses.

Proper detoxification is a lifelong project. The most effective method of detoxifying the body is not to toxify it to begin with. One area of our life that we can control is the amount of harmful foods we put into our bodies. However, staying away from toxic foods is not enough. We also have the environment to contend with. Make detoxification a routine part of your daily diet protocol. Choosing foods which help us detoxify our bodies on a consistent basis helps us to set up a state of perpetual detoxification in our bodies, rather than having to deal with the buildup of toxins that leads to the accumulation of problems manifesting in our lives.

Chapter 18: Use Seaweed to Detoxify Your Body

Radiation is all around us in our modern society. The air we breathe, the water we drink, and the food we eat are all tainted with radiation and toxic heavy metals. Since there is little you can do to avoid it, you need to be prepared with a regular plan to detoxify your body from these harmful toxins.

The Risk of Radiation

Why is radiation a risk for everyone, and more so right now than ever before? The answer lies in the 2011 earthquake and tsunami that destroyed the Fukushima power plant. As a result, radiation is continually leaking into the atmosphere and water, spreading throughout the world, and this will continue indefinitely. This will have a cumulative effect each year. You are being exposed daily to this radiation.

Not only that, but the environment is full of toxic heavy metals, like mercury, that can lead to a variety of health problems. You need a way to rid your body of these things, since you cannot completely avoid exposure to them. Superfoods provide detoxifying effects that can do just this.

Seaweeds for Detoxification

One superfood that has excellent detoxification properties is seaweed. Sea vegetables, in general, are believed to help improve thyroid and liver function. This, in turn, helps the body cleanse itself from radiation and toxic metals. Also, sea vegetables are a rich source of iodine, which research has shown may help eliminate radioactive particles from the body. Adding organic seaweed and seaweed products to the diet can help provide this detoxification effect. Particularly, consider these powerful seaweeds:

Kelp

Kelp is, perhaps, the most commonly consumed seaweed. It contains high levels of iodine, which is particularly known for its radiation poisoning protection. It is also high in iron and is believed to have anti-inflammatory properties. Its rich levels of antioxidants may help fight off other diseases by eliminating the effects of free radicals.

Bladderwrack

Bladderwrack is a less well-known superfood seaweed that also has powerful detoxifying properties. It is actually a form of kelp that has been used medicinally for thousands of years. In addition to iodine and iron, this seaweed superfood is rich in sulfur, calcium, potassium, and magnesium, as well as a long list of vitamins. It is believed to stimulate the bowels and the thyroid, both of which serve to detoxify the body.

Dulse

Dulse is a red seaweed that is quite dense with nutrients and protein. It contains high levels of iron, zinc, and iodine, as well as several other essential minerals. It also provides a wide range of vitamins and is a good source for essential enzymes. Its effect on the liver and thyroid are believed to help with radiation and heavy metal detoxification.

With adding seaweed superfoods to your diet, you can counter the effects of radiation exposure and protect yourself against radiation poisoning with the power of seaweed. A significant consideration when choosing seaweeds is to find a source from the Atlantic Ocean, or other waters besides the northern Pacific ocean, keeping in mind that these waters in the Pacific were recently contaminated with radiation from Fukushima, which the seaweeds are now busy detoxifying within the waters, and should not be consumed since they too contain radioactivity.

Chapter 19: Use Superfood Algae to Detoxify From Radiation Exposure

Radiation poisoning may seem like something only those working in a plant would have to deal with, but the sad reality is that our current environment is tainted with radiation and heavy metals, and we all have them in our bodies. As a result, natural, organic sources to detoxify the body are vital to not only our survival, but also our overall health and wellness. One surprising and highly effective way you can detoxify is with the help of algae superfoods, which have a remarkable ability to pull radiation and heavy metals from the body, or chelate by attracting these particles in the bloodstream for later elimination. This process is known as chelation.

Where Radiation Comes From

Radiation is found in many natural forms. For example, radioactive rocks, granite countertops, and other stone products naturally contain radiation, which people are exposed to on a daily basis. In addition to the Fukushima disaster, your food and water are tainted as a result. No matter how careful you try to be, you cannot get away from radiation, and that is why a perpetual detoxification protocol is so important.

Using Algae to Detoxify

The good news is that certain superfoods have the ability to remove the radiation from your body through the chelation process. This process also attacks toxic heavy metals that you may consume through your food. Algae are among these superfoods. Specifically, spirulina and chlorella algae offer detoxification benefits to those concerned with living as healthy a lifestyle as possible.

Spirulina

Spirulina is a member of the blue-green family of algae and is primarily produced by two species of cyanobacteria. What makes spirulina unique among superfoods is its high protein content, containing 70 percent protein by weight and all of the essential amino acids. It is high in B vitamins and essential minerals like magnesium and zinc, which help protect the immune system. What makes spirulina so helpful for radiation exposure is its ability to push radioactive particles from the body effectively, as some research has shown. Specifically, it appears to be highly effective at deactivating radioactive cesium in the bodies of those who have been exposed to high levels of radiation. Spirulina not only is a powerful detoxifier, it also replenishes the body with many nutrients, being one of the most nutritiously dense foods on the planet. Spirulina is responsible for a large percentage of the world’s population being saved from malnutrition-related deaths, due to consumption of spirulina.

Chlorella

Like spirulina, chlorella is a rich source of phytonutrients. It contains a blend of vitamins, beta-glucans and polysaccharides that will give you better immunity and overall health. For radiation exposure specifically, chlorella is a rich natural source of iodine. Iodine is believed to help block harmful radiation from being absorbed in the thyroid. It is also rich in sodium alginate, which may bind to radioactive particles and force them to be excreted from the body.

Simply by living, breathing, and eating, you have been exposed to radiation and heavy metals. You owe it to your body and your health to take steps now to protect yourself from the effects of radiation and heavy metal toxins. Detoxifying with algae is a great way to get started. At the same time you can gain potent nutrition from these amazing algae superfoods.

Chapter 20: Detoxify from Radiation with Superfood Mushrooms

The food and water you drink every day, even if you opt for the highest quality organic products, are being bombarded by radiation. There is little you can do to stop it, and that is why you need to focus on helping your body detoxify from radiation exposure.

The Solution to Radiation Exposure May be Mushrooms

While radiation exposure is a serious problem, we are fortunate to have resources that can help to deal with it naturally, and again, detoxification should be an ongoing process. By focusing on certain superfoods, you can naturally eliminate from your body the toxic effects of radiation exposure. One of the best superfood categories to consider for this need is mushrooms.

Certain mushrooms help your body eliminate toxic radiation and promote healing from radiation exposure. In fact, doctors in many countries use certain medicinal mushrooms alongside of radiation therapy for cancer treatment to help limit the side effects of radiation exposure.

These mushrooms are believed to help the body restore normal electrical balance to damaged cells, thus helping in healing after exposure to radiation. They boost vitamin D2 and D3 levels, which are natural immune system boosters, support nutrient absorption, digestion, and can help to reverse the damage caused to cells by radiation. Vitamin D, for which people often rely on sunlight as a source, is rarely found in foods; however, mushrooms are a good source of Vitamin D. Some mushrooms may even improve liver and kidney function, which helps the body naturally rid itself of toxic waste. Specifically, you should consider adding these mushrooms to your diet to help protect against radiation damage:

Chaga

The chaga mushroom is considered the most healthful of all medicinal mushrooms. Its rich blend of 215 phytonutrients is believed to naturally boost immunity. Its antioxidants scavenge for free radicals, and it helps pull radiation toxins from the body.

Cordyceps

The cordyceps mushroom is believed to boost liver function. Improved liver function helps the body naturally rid itself of radiation toxins. It also has high levels of antioxidants to boost overall immune system response to radiation.

Reishi

The reishi mushroom is believed to reduce the impact of radiation exposure, and is one of the most powerful protectors from ionizing radiation. It is rich in beta-glucan, which scavenges free radicals, and can protect blood macrophages from free radical damage during and after radiation exposure. This protection allows the blood cells to continue functioning in the irradiated body, and release factors vital to the restoration of normal bone marrow production. Reishi mushroom also provides the body with a natural defense against toxins, many believe, as it is a very potent immune system booster. In fact, in Chinese medicine, this mushroom is considered the king of the medicinal mushrooms.

Shiitake

The shiitake mushroom is often included in a detoxifying diet because of its cleansing properties. In addition, it is believed to offer immune system support, and is a good source of antioxidants such as selenium, which helps protect the DNA from radiation damage.

Maitake

The maitake mushroom contains meta-glucan, which may help prevent some of the signs and symptoms of radiation poisoning. It is widely used to prevent side effects of radiation treatment for cancer patients. Maitake has been used as a powerful tonic and adaptogen, helping the body to deal with stresses, such as exposure to radiation.

Radiation exposure is something you cannot avoid. Sadly, it is around us, and you need to take steps to protect your body and rid yourself of the toxins created by radiation exposure. With the help of medicinal mushrooms, you can do this. Thinking Cap Essentials is a daily dietary supplement consisting of a blend of these five potent mushroom powders. Read more about how this superfood product can help you in achieving body detoxification as well as build mental clarity, longevity, and overall wellness in the Resources and Links section of The Pureganic Companion.

Chapter 21: Cacao: A Disease Fighting Superfood

You know that you love chocolate, but did you know that cacao, the ingredient in chocolate that gives it its distinctive taste, is actually a superfood? With its rich mixture of vital nutrients, it is one of the most promising disease fighting foods being studied in our generation.

Antioxidant Content

Cacao has antioxidants called flavonoids, which block the actions of free radicals. Free radicals destroy cells on a molecular level, and if they are allowed to continue unchecked, they lead to signs of aging, many types of cancer, and other serious diseases. Antioxidants put a stop to these actions, and thus cacao is a valuable addition to the diet. Cacao is one of the richest antioxidant foods of all.

This is clearly seen in groups who consume large amounts of cacao. A 2007 study of the Kuna people of Panama found that they had less than 10 percent risk of stroke, heart failure, cancer, and diabetes, the four most common deadly diseases. These people drink up to 40 cups of cacao a week, and the high levels of antioxidants in their diets are believed to be the cause of their resistance to these deadly conditions.

High Mineral Content

Antioxidants are not the only nutrients found in cacao. It is also rich in calcium, magnesium, potassium, sulfur, and other trace minerals. Trace minerals are necessary for the body to function well. For instance, calcium is vital to preventing osteoporosis and helping the body metabolize vitamin D, a nutrient that helps improve immunity.

Specific Benefits of Cacao

Cacao is a rich source of antioxidants and minerals, and this in itself is reason to consume this amazing food, but what specifically can it do? What research has pointed to cacao as a superfood, and how can it specifically help the human body?

Researchers with the British Medical Journal have researched cacao and its effect on cardiovascular problems, and they found some interesting results. Across seven different studies, high levels of chocolate consumption was directly associated with a 27 percent reduction in cardiovascular disease. Also, people who ate a large amount of chocolate had a 29 percent reduction in stroke risk. With these findings, it is safe to assume that cacao helps improve the cardiovascular system. Since the World Health Organization predicts that nearly 23.6 million people will die from cardiovascular disease by 2030, this is a significant benefit.

In addition, cacao helps reduce cholesterol levels. Cacao contains two healthy fats: stearic acid and oleic acid. Stearic acid is a saturated fat, but it does not raise cholesterol levels like other saturated fats. Oleic acid is a monounsaturated fat, and it may help reduce cholesterol. Cacao also helps decrease the oxidation of bad LDL cholesterol.

These cardiovascular benefits are tremendous, and well worth the addition of cacao to the diet, but they are not the only benefit. Cacao boosts serotonin and endorphin levels in the brain. This improves your mood, helping you feel less stressed and more relaxed. In fact, raw, organic cacao may be an alternative to medications for mild anxiety or depression. It contains the chemicals anandamide and phenylethylamine which contribute to feelings of focus, alert, excitement, and bliss.

With all of these benefits, cacao is an important addition to the diet for those interested in living well naturally. Organic cacao ensures that these minerals and antioxidants are delivered to you in their purest form. Aim to consume a serving of dark chocolate every day to benefit from this richly satisfying superfood.

Chapter 22: Do You Want Healthy Skin, Nails & Hair? Then Consider Silica from Bamboo!

Do you want beautiful hair, ageless skin, and strong nails? Of course you do! What you may not know is that there is a natural nutrient you can use to achieve all of these goals, and that is silica. Silica supplements and beauty products made with silica help keep the hair, nails and skin healthy, preventing many of the signs of aging and helping you stay beautiful naturally.

Silica and the Skin

The skin is the outward manifestation of what is going on inside the body. Healthy skin is typically an indicator of a healthy body. Unhealthy skin is an indicator of something going wrong inside the body. Sadly, many people try to tackle their skin problems topically, when the real problem is inside.

Silica is a trace mineral vital to the skin. Skin problems, more often than not, are a sign of a silica deficiency. When the body does not have enough silica, the skin loses collagen, and therefore elasticity. This means that it will wrinkle much more easily, aging before its time. Restoring silica levels through supplementation helps the body produce more collagen, and thus fights many of these signs of aging.

This amazing nutrient also helps in wound healing. It stimulates rapid re-growth of damaged skin cells, helping wounds to heal faster and with less scarring. This is also beneficial to people struggling with acne, as silica helps promote healing of acne blemishes, while also preventing the appearance of new ones.

Silica and the Hair and Nails

Silica is not just beneficial to the skin. It is also beneficial to the hair and nails. Because the hair is collagen based, improved levels of silica can help restore thinning hair. Silica also helps the hair to be less brittle, which means it will not break and fall out as easily. The result is a full, healthy head of hair.

Like the hair, nails need silica to be strong and healthy. Without proper levels of silica, the nails become brittle and break easily. Silica supplements help improve nail strength from the inside of the body.

Why Supplementation Is Important

The body can get silica from many plant-based foods. However, as you age, your ability to utilize silica from your food is limited. This may be why hair, nails, and skin all suffer through the aging process. Also, the foods that contain silica, such as millet, barley, natural oats, and wheat, are often refined so badly that the silica benefit is lost. Silica is also not found in most depleted soils, which renders it deficient in most foods in the modern diet. For these reasons, silica supplementation is important.

Bamboo as a Source of Silica

Bamboo is a rich source of silica, and a bamboo silica supplement helps restore this trace mineral. In fact, it is the richest natural source of this powerful beauty nutrient. Up to 90 percent of a stalk of bamboo is silica. Organic bamboo provides the best source for this vital nutrient that is free from toxins and pesticides, providing the pure nutrients without any contaminants.

You may be wondering how can one ingest bamboo? Sometimes, bamboo shoots are found in popular Chinese dishes, but this is only a small piece of the pie. Bamboo powder, made from the leaf and stem, is a superfood powder rich in pure silica and many other nutrients that is now available, and growing in popularity! It is very versatile, with a mildly sweet flavor which you can supplement in your daily diet, adding it to smoothies, soup, tea, rice, quinoa, and more. Read more about bamboo superfood powder in the Resources and Links section of The Pureganic Companion.

Chapter 23: Health & Wellness Benefits of Bamboo Charcoal

You probably associate charcoal with briquettes carefully laid out on the bottom of the barbeque pit. The same process that creates charcoal for grilling, works to make a porous substance used in cooking or for medicinal purposes. It was even a key element in the creation of the first lightbulb. When you marry together the distinct manufacturing process of pyrolysis with a plant as amazing as bamboo, you get a compound that will benefit both your body and home.

Production

Pyrolysis is a fancy way of saying to heat at high temperatures. This process burns the bamboo so hot that it turns to ash. The inimitable properties of bamboo create an ash with high shine that is both functional and decorative. Activation increases the natural benefits by making it more porous. Activated bamboo charcoal is the highest quality charcoal that is available, and is processed through heating the bamboo at temperatures sustained as high as 800 degrees Celsius, or more.

Cleaning the Air

Bamboo charcoal is highly absorbent, and an ideal choice as a natural dehumidifier. Moisture-rich air passes through the pores in the charcoal. The absorbent surface pulls the vapor out of the air to create a dryer environment.

It might surprise you to know that bamboo charcoal also works as a humidifier. That is one of the exceptional properties of this organic material. If dry air passes through the filtering system, the bamboo charcoal releases stored moisture to humidify the room. As an added benefit, the bamboo is a deodorizing agent that removes toxins and odors from air.

Detoxification

Charcoal made from organic bamboo offers two detoxification benefits. It serves as a purifying agent to remove chemicals and toxins from water. The charcoal is naturally antibacterial, so it filters out microbes, as well. Place the charcoal into a pitcher of water and leave it for several hours. While the compound eradicates impurities, it adds natural minerals to water. You are left with a satisfying drink that is not only clean, but also healthier than anything you buy at the grocery store. Bamboo charcoal can be used in many types of water filtration apparatuses, and is highly effective in filtering and purifying water.

Additionally, supplementing activated bamboo charcoal powder in water to your diet as a daily drink is an exceptional way to detoxify the body from heavy metals and radiation, as well as other impurities, which is easy, safe, non-toxic, and effective. A drink made from bamboo charcoal and water is also great to ingest as a quick remedy to any kind of poisonous bee sting, or insect bite, or any time venom is injected into the body, as it helps to expel toxins of all kinds.

Used in soaps, activated bamboo charcoal pulls toxins out of the body to help detoxify while exfoliating dead skin cells. The organic state of the charcoal means it contains nothing but natural ingredients, so it will not harm even sensitive skin. In many forms of skincare, bamboo charcoal can be utilized to add a natural cleansing and detoxifying agent. It also softens the skin, and is a beauty secret dating back to ancient times in the Orient, because it contributes to whitening the skin, and creating that well-known porcelain face appearance which many people adore.

Add a couple of teaspoons of activated bamboo charcoal to bath water to create a rich mineral soak. The reaction between the water and charcoal will be warm and effervescent to help soothe aching muscles.

What about the Lightbulb?

Oh yeah, it’s a fact. Thomas Edison tested over 6,000 different plant elements before hitting on the right one, according to the Edison Museum. It was carbonized bamboo to the rescue. When he burned it with electricity, it incandesced for over 1,200 hours. Bamboo is in a class by itself when it comes to its amazing properties, and how they can be utilized in our everyday life.

Chapter 24: Overview of Health & Wellness Benefits of Steeping Herbs & Teas

Tea has existed since ancient times, so it is highly likely that much of the information available about its origins is more fact than fiction. One legend suggests that tea was first discovered in 2737 B.C. when tea leaves were found floating in a pot of Chinese Emperor Shen Nung’s boiling water. Apparently, the emperor drank the tea that day and afterward said that it gave him “vigor of body, contentment of mind, and determination of purpose.” Throughout southeast Asia, including China, people drank tea for centuries before it was ever exported to Europe or Asia.

Types of Tea and Their Production

Technically, all tea comes from the Camillia sinensis plant. It is divided into three main groups that include green tea, oolong tea, and black tea. The main differences occur in the level of processing and the amount of fermentation the leaves undergo. To create the tea, leaves are plucked from the plant and then withered and steamed. With green tea, the process is a short one that is stopped before the leaves can ferment. For oolong tea, the process continues so that the leaves are partially fermented, and with black tea, the process continues until the leaves are fully fermented. Once the leaves are steamed, they are dried, rolled and then packed. Tea leaves were originally sold only in loose form, but later, lower-quality leaves were packed and sold in brick form.

Herbal Tea is a Whole Other Cup of Tea!

Since herbal teas are made from a range of plants other than the Camillia sinensis plant, they are not considered true teas. Instead, they are regarded as tisanes or infusions. Herbal teas, infusions, or tisanes can be made from most plant leaves, and this process of preparing herbal tea offers a superb way to take medicinal plants, of which there are an endless variety, and extract their many health benefits in a simple cup of tea. When herbs and medicinal plants are steeped in hot water, they infuse the best of what they have to offer, and impart it in your cup of tea! Like a simplistic yet magical alchemical process, preparing tea provides a moment when the infusion in water, which is highly mutable, can be blessed with an intention for healing, or specific prayer, which the water absorbs and then carries into your body.

Herbal teas became popular with classic favorites like chamomile tea and mint tea, although many plants have a wide array of medicinal benefits and create delicious herbal teas. Try using medicinal plants native to your local area, and ones that meet your specific health needs, for example, teas coupled with superfoods are a great way to take control of your health. Imagine replacing the drinks you consume throughout each day with a highly nutritive tea, which will result in achieving a much higher state of health. For instance, our family consumes only water, teas, and superfood smoothies for our daily beverage intake. When you omit soft drinks and other highly processed, acidic beverages from your diet, it is a quick bridge to a more alkaline body and higher state of health. Making this choice amounts to increased health by leaps and bounds!

Essentially, rehydrating herbal leaves in tea is like adding more vegetables to your daily diet. We have bamboo readily available in our environment, and so bamboo tea is a healthy staple for us. We have found it to be such a valuable component to health, that we have created unique bamboo tea blends, which are available at redroadcoffeeandteas.com. All the bamboo leaves are pureganically grown in Hawaii. Experiment for yourself with the endless possibilities in herbal and medicinal teas.

Health Benefits of Tea

When it comes to the most healthful compounds found in tea, polyphenols top the list. Polyphenols are antioxidants that include flavonoids, including catechins—or more specifically, epigallocatechin (EGCG,) which is a very powerful antioxidant in itself. Antioxidants, including vitamins C and E, as well as polyphenols, are believed to be beneficial for lowering cholesterol and for protecting against heart disease and stroke.

Green tea has the highest level of catechins, no doubt, because the leaves are completely unfermented. This is one of the reasons that green tea is touted for its medicinal properties. More recently, however, black tea is starting to receive attention. The fermentation process produces other important and healthful polyphenols, including therarubigens and theaflavins. Another important observation is that the longer tea steeps, the higher the concentration of flavonoids.

Polyphenols offer further health benefits and may be beneficial in the following ways and many more. The antioxidants are useful for stopping and/or preventing cell damage.

- Potential to inhibit cancer growth

- Reduction of high blood pressure

- Possible stroke prevention or lowering stroke risk

- Improving blood flow to the heart

- Reduction of bad (LDL) and total cholesterol

- The potential to inhibit blood clot formation on coronary artery walls

- Assisting in stabilizing blood sugar levels

- Potentially lowering the risk of osteoporosis

- Possibly working as an anti-inflammatory

- Helping to boost the immune system

- Possibly protecting against viral infections and liver disease

Differences Between Types of Teas

Although all tea comes from the same plant, other differences can depend on everything from the part of the plant that was harvested to the time of year when the leaves and buds were picked. Soil type and climate are also important factors that contribute to natural variations that exist between tea types.

White tea is a type of tea that undergoes the least amount of processing. The leaves and buds are harvested when young and then dried and rolled.

Green tea leaves are steamed and withered for just long enough to retain the green color and prevent oxidation and fermentation. By limiting processing, green tea retains the high polyphenol content.

Oolong tea undergoes the same steaming and withering process, however, the process continues until the leaves are partially fermented. It doesn’t get as dark as black tea, but it’s not as light and mild as green tea.

Black tea undergoes the most processing and the leaves are fully fermented and oxidized before drying. This is the most common tea in the world. The oxidation process causes it to lose most of the polyphenol content, but it does contain other important antioxidants.

Herbal teas aren’t made from the leaves of the tea plant, so they can’t be considered true teas. They are often used for their calming and medicinal properties, the fact that they are caffeine-free, and they come in different flavors. They are made from any combination of or single component from plant leaves to flowers, roots and stems.

Herbs to Aid in Fall and Winter Wellness

One of the oldest and most effective herbs for boosting health is Astragalus Root (Astragalus memabranaceus). It is also called “Milk-Vetch.” It is beneficial for its immune-boosting properties and the fact that it has very high vitamin A content. It also contains glycosides which are important sugar-based molecules that work by binding to toxins and other harmful substances and removing them from the body.

Chapter 25: The Health Benefits of Coffee & Reishi Mushroom Coffee

A wealth of research and scientific evidence now proves that coffee contains substances which offer coffee lovers an excuse to drink more of this healthful beverage. Not only does coffee contain some of the antioxidants that are also present in red wine and dark chocolate, it contains other components that protect coffee drinkers against a host of illnesses ranging from cardiovascular disease to type II diabetes, some types of cancer, Parkinson’s Disease and more. What is even more remarkable is the fact that the more coffee a person drinks, the greater the benefits.

Reasons to Drink More Coffee

According to Harvard Medical School’s Family Health Guide, coffee may be more healthful than anyone ever imagined, and it states that there may be greater benefits from drinking larger amounts of coffee. Just as medical researchers proved that red wine and dark chocolate have high amounts of antioxidants, more recent evidence indicates that coffee has many of those benefits as well. Coffee may lower the risk of contracting certain diseases, but it may also provide protection and benefits for people who are already suffering from some conditions.

- Coffee contains antioxidants that may offer some cardiovascular protection.

- Certain components in coffee may lower a coffee drinker’s risk of developing type II diabetes. Coffee decreases C-peptide levels, an indicator of insulin resistance and diabetes risk. A couple of factors contribute to lower diabetes rates in heavy coffee drinkers. One of those may be a substance that lowers blood sugar. Another potential benefit is that regular coffee consumption increases the resting metabolic rate.

- Coffee offers cholesterol-lowering benefits when brewed in a drip coffee maker that uses a paper filter. The reason that drip brewing is important is because the paper filter captures kanweol and cafestol, two substances that may raise cholesterol levels.

- Coffee may offer protection against gallstones. The theory behind the belief that there is a lower rate of gallstone disease among coffee drinkers may be due to the fact that coffee alters cholesterol in the liver’s bile production.

- Men who drink coffee get protection against Parkinson’s Disease, however, women don’t receive that same benefit. The reason may be that estrogen and caffeine are metabolized by the same enzymes, and the estrogen may absorb those enzymes.

Coffee and Reduced Cancer Risk

A report in the June 8, 2011 issue of the Journal of the National Cancer Institute released findings of a promising study involving men and prostate cancer. According to researchers, men who consumed more than six cups of coffee per day decreased their risk of prostate cancer by as much as 18 percent. Additionally, consuming that much coffee also reduced the risk for aggressive, lethal prostate cancer by as much as 40 percent. These benefits were found in both caffeinated and decaffeinated coffee, confirming that the benefits are not related to caffeine. One theory about the reason for these benefits is that the components in coffee that improve insulin levels and sensitivity may also work to slow the progression of prostate cancer.

Coffee and Reduced Breast Cancer Risk

Breast cancer is the second leading cause of cancer death among American women, and is only second to lung cancer. According to a report in the May 14, 2011 issue of Breast Cancer Research, post-menopausal women who consume at least five cups of coffee each day, reduced their risk of developing hard-to-treat ER negative (non-estrogen- responsive) breast cancer by as much as 57 percent. That bolstered earlier findings indicating that women with a certain genetic makeup could potentially delay the onset of breast cancer. Researchers believe that caffeic acid, chlorogenic acid, caffeine, and phytoestrogens all contribute to lowering women’s breast cancer risk.

Health Benefits of Reishi Coffee

Ganoderma lucidum is more commonly known as the reishi mushroom. These powerful antioxidant mushrooms grow in tree stumps in China’s coastal provinces, or on decaying logs in the wild. Reishi has been a part of traditional Chinese medicine for no less than 2,000 years. It has also been given the Chinese name Lingzhi which means “herb of spiritual potency.” It is considered an elixir of immortality. In traditional Chinese medicine, it has been used to treat general fatigue, weakness, asthma, coughs, and insomnia.

Cardiovascular Benefits

Reishi contains ingredients that lower blood pressure and decrease LDL cholesterol. The mushroom also contains substances that prevent or reduce the extent to which blood platelets stick together, and consequently, people who drink reishi coffee may lower their risk of developing coronary artery disease. Two controlled studies investigated the effect of reishi on blood pressure. Both studies found a significant reduction in blood pressure in reishi coffee drinkers compared to those who were given placebos.

Other Potential Reishi Benefits

The most beneficial components of reishi mushrooms are found in the spores. Scientists are working on figuring out how to break the hard spore shell to release those powerful ingredients. Pureganic Reishi Mushroom Coffee is made through the grinding together of coffee beans and reishi mushrooms, and is available from www.redroadcoffeeandteas.com.

Major beneficial components of reishi mushrooms include:

- An organic form of Germanium, triterpenes, and polysaccharides, all of which are effective immune system boosters.

- Super-oxide dismutase may be helpful for fighting the effects of aging.

- Adenosine monophosphate—a component that might be effective at lowering blood pressure and alleviating blood vessel blockages.

- Reishi also contains the minerals calcium, iron, manganese, magnesium, potassium, and zinc.

Reishi is believed to provide further benefits from antioxidants that include:

- Increased brain power

- Improvement in blood circulation and sleep quality

- Boosting stamina by oxygenating body

- Increasing energy and vigor

- Boosting and strengthening the immune system (as previously mentioned)

- May provide rejuvenation that leaves people feeling more alert, and even younger.

Based on the scientific and medical research released throughout 2011, there is solid evidence to prove that coffee is far healthier than once believed, and that the more coffee a person drinks, the greater the benefits. The combination of reishi mushrooms and coffee is a real winner because people who consume this healthful beverage will get all of the benefits of coffee as well as the benefits from reishi mushrooms.

The Pureganic Companion Superfoods

A Comprehensive, Detailed Look into 43 Superfoods & Their Health Benefits

The Baobab Tree, “Tree of Life”, Africa

Chapter 26: Acai Berry

Açai Berries are native to tropical areas in Central and South America, primarily the rainforests of Brazil. They are about the size of a grape and grow on the Açai Palm Tree. These berries are loaded with polyphenols and anthocyanins, the powerful antioxidants that give them their blue, purple and red color. Not only do Acai antioxidant properties enhance and improve heart health, some researchers speculate they provide the right balance of nutrients to be an effective diet aid, and additionally Acai is high in fiber. For people who want to lose weight while eating healthfully, adding Acai Berries may be the answer to their diet dilemmas.

Acai is also known for its superior hearts of palm, and heart healthy fats, including Omega 6 and 9 essential fatty acids, which are rarely found in fruits. The Acai Berry is commonly known as a superfood throughout America. For quite some time now, due to its abundance and high nutritional content, the rural Brazilians have considered the fruit of the Acai tree as a staple in their diet. Indigenous to the Amazon region of South America, these berries are also known for their energy-boosting, medicinal, and healing characteristics.

The Acai Berry grows in dark swampy regions, with up to more than twenty trunks coming from its root. The Acai Berries grow in clusters down the various branches of the Acai Palm tree, as high as twenty-five meters once it matures. This tree is so fruitful when harvested twice a year, that it yields nearly 25 lbs. of Acai fruit.

The Acai fruit has also churned a lot of media attention in recent years due to its contribution to weight loss. The Acai fruit has also proved great for the body primarily due to its antioxidant properties. It is said that the Acai Berry powder also aids in removing harmful toxins from the body in a significantly short period.

Because the berries are so delicate and have such a short shelf life, they are mostly found in juices, in pure juice form, dried, powdered, or in the freezer section. To preserve nutrients and freshness, Acai Berry freeze-dried powder is an optimal choice.

Health Benefits of Acai Berry Include:

- Aids in weight loss, and maintaining a balanced weight

- Increases energy in the body, and boosts stamina, thus combating fatigue and tiredness

- Powerful antioxidants improve cellular health, against free radical damage in the body

- Rich source of vitamins, minerals, including: iron, magnesium, potassium, calcium, and vitamins B1, B2, B3, C, and E, as well as essential amino acids, polyphenols, and flavonoids

- Anti-inflammatory properties, which curb the eruption response associated with various allergic reactions

- Provides a strong resistance to minor illnesses like cold and flu

- Increased blood circulation which also promotes healthy libido

- High levels of antioxidants reverse signs of aging by curing cellular oxidative damage, adding luster and youth to the skin

- Helpful in the prevention of serious diseases, like cancer, due to its high content of ellagic acid and Vitamin C

- Acai Berry is primarily indicated for preventing prostate enlargement

- Helpful for the skin and body during pregnancy and childbirth

- Supports increased mental clarity, concentration, and memory abilities

- Supports heart and capillary health, which results in increased oxygen uptake

Chapter 27: Ashwagandha Root

Ashwagandha Root has been referred to as “Ayurvedic Ginseng,” or “Indian Ginseng.” It does however have a more subtle effect on the body than the strong stimulation of ginseng. Ashwagandha Root may be best known for its capacity to help increase healthy brain function. It has been shown to help in cases of geriatric patients, amnesia, enhancing cognitive thinking, and memory. Ashwagandha Root increases acetylcholine receptor activity, which offers mental health support. As well, it can stimulate axon and dendrite growth.

In addition to enhancing mental function, it is also known to support emotional balance, relaxation, and healthy sexual function, including increased fertility and libido. Ashwagandha Root is believed to be a balancing root, as it strengthens the body, prolongs health, and is a sleep aid. Its vital nutrients help the body to remain in a state of homeostasis. It is also thought to stabilize blood sugar and help to control anxiety.

It has been utilized for centuries for people struggling with stress, fatigue, low immune system difficulties, and overall low energy. Ashwagandha Root has proven beneficial where endurance, stamina, and increased physical performance are necessary, pertaining to athletes, vocalists, farmers, and other similar profiles where high energy demands are met. Ashwagandha Root is known to assist with burn-out because of excessive utilization of energy, as it naturally boosts energy levels.

Research on Ashwagandha Root has shown that it increases the levels of three antioxidants in particular: catalase, superoxide dismutase, and glutathione peroxidase. These antioxidants are correlated to the anti-stress, anti-inflammatory, cognition-facilitating, and anti-aging enhanced responses. Ashwagandha Root helps to encourage overall health, restore balance to the body, and adapt to life’s stresses. It is widely recognized for its adaptogenic properties, which support the body’s natural resistance to physical and emotional stresses.

Ashwagandha Root may be consumed in powder form, as an extract, tea, or capsules.

Health Benefits of Ashwagandha Root Include:

- Remedies chronic fatigue

- Boosts immune system

- Promotes increased mental clarity

- Aids in anxiety, depression, and panic attacks

- Helps stabilize moods

- Provides increased energy, stamina, and endurance

Chapter 28: Astragalus Root

Astragalus Root, also known as Astragalus membranaceous, provides an abundance of nutrients for a wide variety of health issues. It is best known for its powerful capacity to boost the immune system. It has shown possible benefits as a cold and infection fighter, digestive aid, wound healer, allergy fighter, mild diuretic, and in strengthening the lungs, upper respiratory tract, gastrointestinal tract, and overall energy and vitality levels. Astragalus Root is an adaptogen, which supports and protects the body dealing with physical, mental, or emotional stresses.

Astragalus Root has properties including antibacterial, antiviral, and anti-inflammatory. It has been shown to be very helpful for cancer patients, especially in dealing with the effects of chemotherapy and radiation on a weakened immune system. Astragalus Root proved to speed recovery and increase life expectancy.

Similarly, for people with heart disease, Astragalus Root has been shown to decrease symptoms, and support healthy heart function with its potent antioxidants. As well, Astragalus Root has an anti-clotting agent and vasodilating properties, which can benefit the circulatory system. Congestive heart failure has been shown to improve with the intake of Astragalus Root. As well, it helps to lower blood sugar and blood pressure.

Astragalus root is available in numerous forms including Astragalus powder, capsules, and extract, and dried roots are popularly used in tea and soups.

Health Benefits of Astragalus Root Include:

- Greatly boosts the immune system

- Fights off cold and flu

- Offers support to chronic fatigue syndrome

- Aids in healthy kidney and heart function

- Speeds the healing of topical wounds

- Helps anemia conditions

- Eliminates stomach ulcers

- Assists with healthy adrenal function

- Helps loss of appetite when undergoing chemotherapy

- Relieves diarrhea, bloating, gas, and other digestive problems

- Relieves fever symptoms

Chapter 29: Bamboo

Bamboo is the richest known natural source of Silica. Bamboo is composed of 70% silica, and the resin, or tabasheer, is 97% silica. Silica is a very important essential mineral as it is a precursor to calcium absorption, and improves the function of many other minerals as well. Silica is the one of the most deficient nutrients in the modern diet. Bamboo is a rich source of many minerals, including silica, calcium, magnesium, phosphorus, iron, zinc, copper, chromium, and others. It also contains Vitamins B1, B3, B6, A, and E. Bamboo is also abundant with fiber. Bamboo shoots are one of nature’s purest foods. Bamboo is high in protein and also has abundant amounts of fatty acids. These nutrients alone make Bamboo one of the most heart healthy superfoods. The amino acids that build Bamboo’s high levels of protein are easy for the body to break down and utilize. Bamboo also has phytochemicals, including phenolic acids which contain powerful antioxidants.

Bamboo has a crisp, sweet flavor that is best when eaten soon after harvest. The shoots of some Bamboo species need to be boiled or soaked to remove the acrid flavor, and some species contain shoots which are edible raw. Bamboo shoots are low in calories, high in fiber and potassium. Bamboo leaves are also edible, and extremely nutritious.

Medicinal properties of Bamboo include: antioxidant, anti-carcinogenic, antifungal, antiviral, antibacterial, antimicrobial, and anti-inflammatory. Used topically, it can help alleviate irritations of the skin. Bamboo also is known to help boost the immune system, and promote anti-aging, and vitality, as well as strengthened bones, teeth, hair, skin, nails, joints, and much more!

Health Benefits of Bamboo Include:

- Promotes healthy growth of bones, teeth, hair, nails, skin, and cartilage

- Increases suppleness and elasticity of the skin, and reduces wrinkles

- Increases energy and overall vitality

- Supports anti-aging, and youthfulness

- Rich in silica and other minerals

- Increases mineral absorption and utilization of minerals including calcium

- Helps the body detoxify from heavy metals and radiation

- Rich in antioxidants

- Helps in the prevention of cancer

- Improves appetite and digestion

- Assists with healthy weight loss, deters hunger with high fiber content

- Helps lower “bad” LDL cholesterol levels

- Excellent source of fiber

- Assists in the prevention and healing of osteoporosis

- Improves health of joints

Chapter 30: Baobab

Baobab is also known as Adansonia digitata, and commonly referred to as “The Tree of Life.” It has been given this name because it provides food, medicine, beverages, and shelter to the people of Africa, Madagascar, Australia, Botswana, and Mozambique. Both the leaves and fruits are eaten, and during the rainy season, villagers dig a ditch beside the tree and then cut a hole in the tree’s bark. They take water from the ditch as it accumulates with rain, and use that to fill the hole in the tree. The trees are then able to hydrate themselves from that during the dry season, making them uniquely drought-tolerant. This African tree is known to live as long as 5000 years, and grows a trunk which can reach up to 82 feet in circumference. It is capable of storing huge amounts of water in its trunk which goes as high as 25 meters. Additional names for it include: “Bottle Tree,” and “Upside Down Tree,” and it has been compared to a Banyan tree in appearance.

Fruits can reach the size of melons. The inside of the fruit has orange-like sections that are semi-solid, and dry to a powdery pulp. Baobab has exceedingly high amounts of vitamin C, potassium, antioxidants, and calcium. It has possible benefits as a powerful infection fighter and immune booster. The Baobab fruit powder grows naturally inside fruit of the African Baobab tree, which hosts a hard shell. The dehydrated fruit yields the powder. The fruit invariably resembles a green velvet-like coconut with big black seeds that are edible and provide a substitute for coffee when cooked. The seeds are covered with tangy powder that tastes like lemon. The white flowers and leaves of this tree often make a great salad. Baobab fruit powder contains many nutrients. It has fifteen times more Vitamin C than pomegranate, three times the amount of calcium in milk, three times the antioxidants in blueberries, six times more potassium than that in bananas, and more iron than in spinach or red meat.

The Baobab tree is the sister of the plant family: Bombacaceae and a genus of eight species of tree. It is also affiliated to the red-silk cotton tree, which grows primarily in Asia—Bombax ceiba, also the most enjoyable Thai fruit. The tasty Baobab powder is delicious! Baobab powder also has medicinal purposes. Understanding the importance and benefits of Baobab has led many manufacturers to begin adding Baobab fruit to many health products and dietary supplements.

The Baobab Seed Oil contains antioxidants like Vitamins A, D, and E and a good amount of Omega 3, 6 and 9 essential fatty acids, making Baobab Oil extremely useful. It is sold widely for improving skin vitality, elasticity, softness, reducing stretch marks, hydrating the skin, and reducing bruises and scars too.

Medicinal properties of Baobab include: Anti-inflammatory, antioxidant, anti-bacterial, anti-fungal, anti-inflammatory, anti-pyretic, anti-dysentery, and analgesic.

Health Benefits of Baobab Powder Include:

- Rich source of Vitamin C

- High in soluble fibers with prebiotic activity

- Contains triterpenoids, and many micronutrients

- Supports healthy blood cholesterol levels

- Increases calcium absorption

- Helps to fight damage from free radicals

- Relieves stomach aches and diarrhea

- Reduces fever, including malarial fever

- Prophylactic substitute for quinine

Chapter 31: Bee Pollen

Bee Pollen is one of nature’s most complete and pure foods. Bee Pollen is composed of flower pollen and nectar gathered by the bees, and the digestive juices of worker bees, which are brought back to the hive. It contains trace amounts of every known nutrient a human being needs to survive and is made up of almost 40% pure protein. The protein found in Bee Pollen is derived from natural amino acids. Use of Bee Pollen dates back to ancient history, as far as 2735 B.C., with record of its use by humans being traced back to ancient Egyptian and Roman culture. Bee Pollen is even praised in ancient texts, such as the Bible and the Koran.

It is a rich source of bioflavonoids, all of the B Vitamins, and Vitamins A, C, D, E and K, minerals, amino acids, fatty acids, antioxidants, enzymes, and co-enzymes. Nutrition-packed Bee Pollen contains all nine essential amino acids in much higher concentrations than is found in most high-protein foods of the same weight. If a person uses 35 grams of Bee Pollen per day, it can fulfill an entire daily protein requirement. Bee Pollen contains more protein when compared by weight to any other animal source. Bee Pollen is so nutrient dense, that the body can survive on it alone, when combined with water and roughage. Another great aspect of Bee Pollen is that the nutrients are already completely broken down by the bees, and the nutrition can be readily absorbed by the body.

Medicinal properties of Bee Pollen include: antibiotic, anti-inflammatory, antifungal, antioxidant, anti-cancer, antidepressant, antibiotic, antineoplastic, hypocholesterolemic, and anti-aging. Conditions which can be benefitted by the intake of Bee Pollen include: insomnia, anemia, urinary tract disorders, arthritis and rheumatism, hemorrhoids, indigestion, constipation, diarrhea, rectal disorders, asthma, and more.

For people who suffer problems associated with seasonal allergies, consuming Bee Pollen, especially from a local source, can be of great assistance in building up a gradual resistance to the pollen allergies. Bee Pollen is a safe and natural treatment.

Health Benefits of Bee Pollen Include:

- Stimulates immune system, especially in the defense of allergies and fever

- Supports healthy metabolism and aids in weight loss

- Natural remedy for Rickets Syndrome, (Vitamin D deficiency)

- Improves mental capacity, function, alertness, and oxygenation to the brain

- Normalizes cholesterol levels and triglycerides

- Aids in defense against cancer

- Restores ovarian function, and helps remedy infertility

- Increases body strength

- Promotes healthy skin glow and diminishes wrinkles

- Assists in hormonal imbalance

- Reduces chronic fatigue

- Helps treat nausea and loss of appetite

- Restores hormonal balance

- Increases heart health

- Improves prostate function

- Reduces side effects from chemotherapy

Chapter 32: Beet Root

Beet Roots are a well known vegetable with a plethora of health benefits. As their vivid color suggests, they are very medicinal for the blood, as well as cleansing, detoxifying, and nutrient rich. Beet root is an amazing superfood. One of the most important nutrients found in beets is the phytochemical, betaine. Betaine is responsible for assisting the liver and kidneys in the processing of amino acids in the body, and additionally betaine supports the liver in processing fat. This eliminates the risk of buildup of toxic fatty deposits in the liver. Betaine also helps balance triglycerides and LDL cholesterol in the blood, and supports healthy blood pressure.

It is believed that Beet Root juice can lower blood pressure, but researchers at Wake Forest University published findings which show that drinking Beet Root juice is especially beneficial for older adults because it increases blood flow to the brain. Beets are rich in nitrates, which good bacteria in the mouth turn into nitrites. Nitrites are essential for increasing blood flow and oxygen to areas of the body where blood flow is lacking, and as people age, the brain is one such area. Researchers believe that their discovery may hold considerable promise for helping to combat the progression of dementia. Beet Root improves overall circulation.

Beets are very nourishing, especially for menstruating women looking for blood building support. Beets improve circulation, purify the blood by helping flush away fatty deposits, and help reduce acidity of the blood pH levels. Beets further purify the blood by detoxifying the liver and spleen.

Beets are a rich source of fiber, Vitamins A, B C, potassium, phosphorus, iron, magnesium, calcium, zinc, and manganese. Beets are also known to have antioxidant and anti-inflammatory properties. Beets contain large amounts of several main vitamins that are needed for the body to effectively fight infection.

Recent studies have also demonstrated that Beet Root powder may assist in preventing cancer. Betacyanin, the specific pigment that provides red Beet Roots their deep crimson color, has proven to be a powerful organic cancer-fighting agent.

Health Benefits of Beet Root Include:

- Blood builder, strengthener, and purifier

- Potent liver and spleen detoxifier

- Improves cardiovascular health

- Boosts immune system

- Balances blood pH levels

- Regulates blood pressure

- Rich source of natural folic acid

- Acts as a diuretic

Chapter 33: Bilberry

Bilberry is another super food abundant with antioxidants. Not only does Bilberry provide possible benefits when it comes to enhancing vision, it may also increase circulation and help to regulate a diabetic’s fragile blood glucose levels. Bilberry has a long history of medicinal and culinary use in Northern Europe, where it has also been known as: European blueberry, wild blueberry, whortleberry, Vaccinium myrtillus, and burren myrtle. Bilberry is in the genus family of Ericaceae, and is related to the American blueberry and cranberry, which look and taste similar to the Bilberry, although the Bilberry fruit is tinier than the blueberry, and has a fuller taste. Bilberries grow on several species of low-growing shrubs, about 16 inches in height, with sharp edges and greenish branches bearing edible berries that are dark blue and wrinkled.

Bilberry contains key compounds and active constituents like anthocyanosides, with a purple-blue color. The pigments, or anthocyanosides, are a rich source of antioxidants and vitamin C. The antioxidants can help prevent chronic diseases and control free radicals in the body. Bilberry has medicinal value in a number of ways, as well as glucoquinine which aids in lowering blood sugar levels.

The whole berries of this fruit, especially the skin, pulp, seeds (and even leaves at times) are freeze-dried and then finely ground to produce Bilberry Powder. One can eat Bilberries freshly picked, or dried as well. You may also make Bilberry tea using fresh or dried berries. It is used in making pies, jams, and smoothies, in addition to many medicinal preparations. Bilberry also is processed into extracts. Enjoy Bilberry Powder blended into your favorite juice, smoothie or yogurt. You may even sprinkle it over fruit or spring water for a drink which can be highly refreshing.

* Disclaimer – People who take anticoagulants or diabetes medications should talk to their doctor before using Bilberry.

Health Benefits of Bilberry Include:

- Powerful antioxidant with flavonoids that protect the collagen structures in the blood vessels of the eye, leading to improving eye and vision health

- Increases retinal pigments

- Treats eye problems such as Macular Degeneration or cataracts

- Aids in strengthening blood vessels and capillary walls, lowering cholesterol health hazards, improving circulation, strengthening capillaries, ligaments, cartilage and blood vessels

- Rich source of tannins, which have powerful anti-inflammatory and astringent action

- Improves varicose veins and chronic venous insufficiency, and has anti-aging effects on collagen structures

- Improves blood supply to the nervous system

- Helps remedy diarrhea, intestinal inflammation, chronic fatigue syndrome, osteoarthritis, skin infections, gastrointestinal disorders, gout, urinary tract infections, ulcers, arthritis, rheumatism, and hemorrhoids

- For minor throat and mouth soreness Bilberry Powder may be applied to the inside of the mouth directly

- Helps control blood sugar levels and support diabetes

Chapter 34: Bladderwrack Seaweed

Bladderwrack, also known as Fucus Vesiculosus, is a type of kelp, or brown sea vegetable, with tremendous medicinal value. Bladderwrack has shown great promise in helping to support thyroid function as well as digestion, arthritis, rheumatism, blood sugar levels, skin conditions, and upper respiratory disorders. Additionally, Bladderwrack is well known for its rich mineral content, and is considered one of the most abundant sources of minerals in the entire vegetable kingdom, containing high levels of iodine, calcium, phosphorus, potassium iodide, magnesium, sulfur, iron, sodium, vanadium, and more. Bladderwrack is also rich in fiber, low in calories, and fat-free, making it a valuable addition to a weight-loss diet.

Bladderwrack Seaweed is beneficial as well because it is alkalizing to the body, boosts the immune system, and has properties including: anti-inflammatory, anti-bacterial, anti-fungal, and anti-coagulant. It also has been shown to be supportive as a laxative, for heartburn, and in the treatment of atherosclerosis. What is also significant about Bladderwrack is that it contains fucoidan and alginic acid, which are polysaccharides that help destroy heavy metals and radioisotopes in the body, making this seaweed a helpful aid in detoxification. The alginic acid in Bladderwrack assists in the elimination of heavy metals, including barium, cadmium, lead, mercury, zinc, and even radioactive strontium which may be present in the intestines, by binding with the heavy metals, rendering them indigestible, and eliminating them from the body.

Alginic acid also has fibrous qualities, which can help cure constipation and also diarrhea. The calcium alginate found in Bladderwrack has been shown to accelerate wound healing in human beings. Alginic acid has also proved to reduce bad LDL cholesterol levels, and is used as a thickening agent in food, cosmetics, and pharmaceuticals.

Health Benefits of Bladderwrack Include:

- Rich source of Vitamins A, E, C, B-complex, and K

- Increases the strength of an underactive thyroid

- Provides anti-aging support

- Regulates carbohydrate metabolism

- Helps stabilize blood sugar levels

- Fights heartburn

- Superlative source of bio-available minerals

- Soothes inflamed joints

- Relieves constipation, diarrhea, and heartburn

- Lowers cholesterol

- Supports the liver

- Assists women with excess estrogen conditions

Chapter 35: Cacao

Cacao, also known as Theobroma Cacao, or “The Food of the Gods,” is the source from which all chocolate is derived. Its high levels of fatty acids make it an excellent choice for eating heart healthy and improving the cardiovascular system. Dark chocolate has also shown benefits as an effective mood enhancer and stress reliever. It contains about 400 chemicals, the most healthful of which are the flavonoids and polyphenols. The polyphenols act as a preservative while the flavonols contain the protective component of the Cacao. Although present in apples, cherries, and black tea, Cacao contains more of this protective antioxidant. It is Cacao that is the superfood.

The Cacao tree produces many pods in the fruiting season, which are filled with about 25-60 Cacao seeds. These seeds are more commonly known as beans, and are used in making Cacao powder. The Cacao beans also contain high amounts of cocoa fat, or cocoa butter, which contains many essential fatty acids, and offers great benefits to the skin. Cacao powder is widely used all around the world, and has numerous advantages. Cacao is also wonderful in that it is naturally healthful, and has no side effects. Pure Cacao is quite valuable for our bodies.

Cacao is one of the most naturally mineral rich foods on earth! It contains exceptionally high levels of magnesium, as well as other minerals including: calcium, sulfur, copper, zinc, and potassium. Magnesium is especially important for helping the heart to efficiently pump blood and maintain healthy blood pressure levels, as well as assisting in the absorption of calcium, and building strong bones. Magnesium is also important for children’s health.

Cacao is useful in opening blood vessels. Clotting of blood vessels can create a lot of heart-related problems. Cacao helps to reduce the chances of developing heart disease or a heart condition, supports normal blood pressure levels, and regulates the heartbeat. Cacao powder also helps in improving circulation of the blood. Better circulation results in enhanced brain function.

Another wonderful benefit of eating Cacao is that it helps in raising the level of neurotransmitters which helps promote overall feelings of well being, increased motivation, and elevated moods.

Furthermore, Cacao has potent anti-cancer properties, and is rich in cancer fighting phytochemicals. Cacao can also help the body remove radiation levels with its presence of sulfur. Cacao can offer support in treating the following conditions: anemia, low sex drive, fever, respiratory troubles, decreased appetite, and the need to build the health of hair, skin, and nails. Cacao is known for promoting healthy, glowing skin, and aid in slowing signs of aging.

Health Benefits of Cacao Include:

- Contains anandamide, which increases euphoria

- Contains arginine, a potent aphrodisiac

- Contains tryptophan, an anti-depressant

- Raises energy levels

- Relieves stress

- Relaxes muscles

- Has one of the highest levels of antioxidants

- Helps reduce free radicals

- Aids in digestion

- Stimulates kidney and bowel function

- Supports healthy cardiovascular function

- Assists treatment of arteriosclerosis

- Helps dilate blood vessels

- Supports healthy cholesterol levels

- Improves cellular function

- Assists in lactation

- Aids in healing skin conditions like eczema, psoriasis, and burns

- Maintains youthful beauty, and supports healthy hair, skin, and nails

Chapter 36: Camu Camu Berry

Camu Camu is known by the botanical name Myrciaria dubia. It is an intensely bushy tree cultivated along black-water rivers of the rich forests of South America. The Camu Camu tree originates from, and is primarily grown in the Amazon rain forest regions of Peru, Bolivia, Colombia, Brazil and Ecuador. The Camu Camu berry has a similar appearance to a grape.

It has more Vitamin C than any other natural source on the planet. It is far more nutritious than an orange, containing 30 times more Vitamin C, ten times the iron content, three times the niacin content, two times the riboflavin content, and 50 percent increase in phosphorus. It is also a rich source of potassium, beta carotene, calcium, and a multitude of amino acids that help with the absorption of vitamin C. It is an excellent antioxidant that is used for the common cold, flu, as an energy booster and as a strengthener. Camu Camu can be made into drinks, consumed in powder form, or eaten on its own. Camu Camu is similar in composition to the cherry and provides many of the same possible benefits. It is thought to reduce inflammation and pain associated with arthritis and has shown positive results in elevating moods.

Camu Camu takes up to many months, and even years, for the tree to mature and blossom with these berries. They are purple-reddish in color, approximately two centimeters in diameter, and are tiny with a soft and juicy yellowish pulp. This fruit is a powerhouse of Vitamin C, and has anti-mutagenic and antiseptic properties, along with an array of B complex vitamins. Camu Camu additionally provides phytochemicals, as well as many antioxidants to the body. The pulp of these berries gets further processed and dehydrated to produce a freeze-dried powder.

Camu Camu is known to have tremendous health benefits and is widely available in different forms that include juices, tablets, and concentrated powders. Camu Camu provides a Vitamin C source which is unparalleled in quality for the body, when compared to synthetic sources of Vitamin C. The natural nutrition of Vitamin C in Camu Camu is more readily available to the body, and can be easily assimilated.

The Camu Camu powder can be conveniently blended into a wide variety of your favorite foods. A spoonful of powder added to smoothies, fruit drinks, and raw food recipes make them delicious and nutritious.

The fruit offers natural anti-inflammatory, astringent, analgesic, and emollient properties.

Health Benefits of Camu Camu Berry Include:

- Rich source of anti-oxidants, aiding in detoxification of free radicals from the body

- Aids in the healing of various problems with skin and gums, as a topical application

- Supports white and red blood cells for a better immune system

- Helps fight colds and flu, as well as other ailments

- Contains rich natural co-factors that increase serotonin levels, elevate mood, and promote a sense of well-being

- Cures ailments of the nervous system, like depression, aggression, stress, loss of appetite, and insomnia

- Is a rich source of phosphorous and other minerals, like potassium

- Helps facilitate biochemical reactions correctly—stabilizing metabolism, adrenal functions, bile functioning hormones, and DNA

- Heals wounds, and repairs damaged muscle tissues

- Aids in joint pains

- Aids cardiovascular function, balancing blood pressure and cholesterol levels

- Detoxifies liver

- Is rich in amino acids, including valine, leucine, and serine

- Assists in protecting the eyes from Macular Degeneration

- Can help prevent Alzheimer’s Disease, dementia, migraine headaches, infertility, and more

- Is known to support the health of lungs, sinuses, and nasal passages

Chapter 37: Catuaba Bark

The Catuaba tree is native to the Amazon rainforest of Northern Brazil, also known as Golden Trumpet. The Tupi Indians, an indigenous tribe from that region, have recognized the use of Catuaba Bark dating back several hundred years. Primarily, it has been used as an aphrodisiac and for libido enhancement, and it is believed to be helpful for treating male impotence and erectile dysfunction. Catuaba Bark also has proven to have many other health benefits, including: improving energy levels, increasing memory and focus abilities, relieving pain, fighting depression, treating agitation, boosting immune system, and enhancing nervous system function. Catuaba Bark was greatly valued by the Tupi people, whose love of it led to songs and stories of it traveling across the lands, and presently Catuaba Bark is known around the world as the “Brazilian Viagra.” There are no known harmful side effects with the use of Catuaba Bark, which is quite a contrast to synthetic forms of sexual enhancement medications.

Catuaba Bark can be especially helpful to men in assisting with healthy prostate function, genital functions, and overall reproductive system health. It provides natural support for the production of androgenic hormone, or testosterone in the system. Catuaba Bark can help build up muscle tissue in a healthy way, increase erectile strength, and provide motivation and enjoyment in life. A common old saying from the Tupi tribe in Brazil states that, “Up to sixty years old, a father’s children are his own. After sixty, the children are Catuaba’s!”

Catuaba Bark has some other important properties as well, including: antibacterial, antiviral, analgesic, and anti-inflammatory. It also improves circulation, and strengthens arteries, and is rich in antioxidants such as tannins, phytochemicals, and flavonoids. Catuaba is thought to cure impotency, help relieve insomnia, and be helpful in the treatment of nerve conditions. It is a nervous system stimulant.

The consumption of Catuaba Bark powder can invoke feelings of euphoria, and with continual use, it promotes erotic dreams, heightened sexual experiences, and enhanced orgasms. Catuaba also has two possible benefits that stand out in the world of alternative health. Catuaba may produce erotic benefits for both men and women. The other possible benefit is the ability to prevent cell destruction and prohibit infections from spreading.

* Disclaimer – Catuaba is not recommended for pregnant or nursing women.

Health Benefits of Catuaba Bark Include:

- Stimulates libido

- Calms the nerves

- Helps remedy exhaustion and fatigue

- Alleviates anxiety

- Increases fat burning abilities

- Effectively suppresses appetite

- Builds muscle

- Boosts energy and stamina

- Elevates mood

- Assists with symptoms of dementia

- Supports healthy prostate function

- Heightens orgasms

Chapter 38: Cayenne Pepper

Cayenne Pepper, also known as Capsicum annum, or frutescens, has been used as a food and medicine by Native Americans for no less than 9,000 years. It is the component that reduces pain and gives hot and spicy flavor. Cayenne has many possible health benefits. Not only does it improve circulation, it also offers great support as a digestive aid. Cayenne contains high levels of A, B, C, and E vitamins, as well as calcium and potassium. It has also shown promise as an effective infection fighter, weight loss aid, and strengthener of the cardiovascular and circulatory systems. Today, it is widely used in many topical medicines to treat arthritis and shingles. It is also an important spice used in Cajun, Creole, Chinese, Southeastern Asian, Indian, and Mexican foods.

Cayenne has been given the name “King of Herbs,” because its wide array of healing powers have been known and used around the world for ages. Cayenne increases metabolism, helps burn fat quicker, improves circulation, cleanses the arteries and helps eliminate bad LDL cholesterol and triglycerides. Cayenne greatly supports the stomach and intestinal tract, aiding in assimilation of nutrients as well as elimination. Cayenne is very internally warming, which can bring great benefit during cold weather, sickness, and in cases of frostbite.

Cayenne has other valuable properties as well, including anti-fungal, anti-cancer, and is a helpful detoxification agent.

Health Benefits of Cayenne Include:

- Boosts the immune system

- Treats heartburn

- Regulates healthy blood flow throughout the whole body

- Stops internal hemorrhages

- Improves healing of cough and sore throat

- Heals strep throat, mouth ulcers, and tonsillitis

- Kills parasites

- Reduces high blood pressure

- Helps in treatment of anorexia

- Cleanses the liver

- Supports the spleen, pancreas, and kidneys

- Relieves toothache and fights tooth decay

- Assists with obstructed menstruation

- Improves frequency of bowel movements

- Stimulates the gall bladder reflex

- Prevents tetanus

- Decreases blood clots

- Aids in treatment of scarlet fever and diphtheria

- Stimulates a healthy appetite

- Healing on a sore, ulcerated stomach

- Combats yellow fever, and other fevers

- Increases metabolism

- Supports a healthy cardiovascular system

- Relieves headaches

- Cures pain from psoriasis

Chapter 39: Chaga Mushroom

Chaga Mushroom, also known as Inonotus obliquus, has been highly revered for thousands of years dating back to early use in the 16th century in Eastern European folk medicine. The Chaga Mushroom is native to Western Siberia, and grows in the coldest places on Earth. It is a parasitic mushroom which feeds and grows on living birch trees, and bears a unique appearance when compared to other traditional mushrooms, as it does not have a cap, or gills, but rather looks like a piece of burnt charcoal. Chaga is really a polypore fungus, or Aphyllophorales, and plays a leading role in the medicinal mushroom family.

Chaga Mushroom has a wealth of health benefits, and is considered one of the best medicinal superfoods worldwide. Chaga Mushroom is recognized for its benefits as a potent healer of cancer, tuberculosis of the bones, gastritis, ulcers, and more. It greatly stimulates the immune system, provides a powerful defense against free radicals in the body, promotes longevity, beauty, and overall vitality and good health. Chaga Mushroom is believed to have anti-tumor, anti-bacterial, anti-allergic, anti-fungal, anti-viral, and even the highest antioxidant properties of all mushrooms. In Russia where Chaga Mushroom grows, and regular consumption of Chaga Mushroom tea has been popular for ages, cancer has been a rarity among the people.

Chinese medicine has valued the use of Chaga Mushroom to a great extent, and refers to it as the “Mushroom of Immortality.” Chaga Mushroom is a rich source of melanin, which supports vibrant skin and youthful looks. Chaga is also known to help in the elimination of toxins, stimulation of the nervous system, enhanced cardiovascular strength, increased energy, balanced metabolism, and the healing of viral infections, and hypertension.

One component in medical mushrooms is polysaccharides, which activate cancer-preventing blood cells, macrophages, along with T-lymphocytes, and stimulate interferon, as well as enhancing the work of immune cells. While polysaccharides activate immune function in your body, they also have no harmful side effects.

Health Benefits of Chaga Mushroom Include:

- Contains over 215 immune enhancing phytonutrients

- Fights against uncontrolled and abnormal cell division

- Protects the body from oxidation and free radical damage

- Increases disease resistance

- Detoxifies the body

- Supports healthy inflammatory response

- Improves sleep

- Is a rich source of B Vitamins

- Normalizes blood pressure levels

- Reduces fatigue, and increases vital energy

- Promotes increased mental clarity

- Remedies gout

- Is a rich source of SOD (Superoxide dismutase) enzyme

- Has anti-aging properties

- Reduces blood clots and increases cardiovascular health

Chapter 40: Chlorella

Chlorella originates from a single cell, chlorophyll-rich green micro-algae. These green algae were originally grown in the Far East, in freshwater ponds. There is also another advanced pure tank cultivation method, which eliminates contamination possibilities, and produces a better taste and smell. Chlorella is revered for its capacity to detoxify the body, and its extremely high nutritional value. It is a complete source of protein, vitamins, minerals, phytonutrients, and much more, making it a worthy health supplement in a class by itself. It is also a rich source of powerful antioxidants, such as beta carotene, which assists the body in the elimination of free radicals.

Chlorella contains all nine essential amino acids, is composed of 60% pure protein, and has twice the protein of spinach, 55 times the protein of rice, 38 times the protein density of soybeans, and three times the protein of steak or fish by equal weight. It is believed to hold the potential to combat major lifestyle diseases, including obesity (by reducing body fat percentage), and lowering blood-glucose levels in people with type II diabetes. Chlorella can assist in the prevention of cancer, and help alleviate some of the side effects associated with chemotherapy and radiation therapy. Additionally, Chlorella’s high levels of protein can help the body rebuild itself quicker after disease.

Chlorella is a rich source of all the B vitamins, as well as Vitamin C, E, beta carotene, amino acids, magnesium, iron, zinc, trace minerals, carbohydrates, and more. What is also significant about Chlorella is that it alkalizes the blood, and increases the flow of oxygen into the blood. The overall effect that Chlorella has on the body is cleansing, and it strengthens the immune system, reduces inflammation, relieves pain and hypertension, and improves digestion. It is widely recognized that Chlorella has the capacity to detoxify every known toxic metal, including even mercury from the brain.

Chlorella has a very high concentration of chlorophyll, rendering it the highest known natural source of chlorophyll. This presence of chlorophyll oxygenates the blood supply, and builds up the count of red blood cells. It also is responsible for cleansing and purifying the blood stream, kidneys, liver, and bowel. It is recognized that per serving, Chlorella contains five times the chlorophyll content of wheat grass, twelve times the chlorophyll content of barley, and nearly ten times the chlorophyll content of alfalfa. Further cleansing benefits of Chlorella include that it is a bowel cleansing agent and a natural deodorant, and accelerates the healing of wounds when used topically.

Chlorella was discovered during the 19th century, and has been studied, researched, and cultivated since then by many scientists and people worldwide, all of whom have learned that Chlorella is one of the most potent and concentrated superfoods available. Chlorella is a highly effective treatment for a number of conditions including certain cancers, liver disorders, ulcers, infections, joint inflammation, high cholesterol, asthma, constipation, anemia, fatigue, low energy, and more.

Health Benefits of Chlorella Include:

- Contains more than 20 easy to digest, bio-available vitamins and minerals

- Contains 19 amino acids necessary for the regeneration of tissue and cells.

- Alkalizing to the body

- Anti-viral, treats infections

- Has more fatty acids than spirulina (another blue-green algae)

- Promotes a healthy environment for beneficial bacteria to grow

- Strengthens the immune system

- Powerful detoxifier

- Aids in healthy weight loss

- Breath freshener and natural deodorant

Chapter 41: Cordyceps Mushroom

Cordyceps Mushroom, or Cordyceps Sinensis, is a unique and valuable contribution to good health, with a history of use dating back over 1500 years. In Tibetan Himalayan mountain ranges, shepherds learned that their cattle that were eating the Cordyceps Mushrooms found in the wild became more youthful in their activity, with increased vigor and overall health. Cordyceps Mushroom is a parasitic fungus which attaches itself to a host insect body, commonly grasshoppers. The mycelium spores grow on the insect body, invading and eventually replacing the host tissue, and the fruiting body of the mushroom sprouts out of the dead body of the grasshopper. The elongated fruiting body is usually cylindrical in shape. What is interesting to note is that the mushroom mycelium has shown the ability to modify the host’s behavior, in such a way that it can encourage the host to climb and attach itself to a plant before dying, so that the mushroom mycelium ensures it will be able to fruit under optimal conditions regarding temperature, humidity, shade, and more. Marks have been discovered on fossilized leaves which demonstrate this ability of the mushroom has evolved over 48 million years ago.

Cordyceps Mushroom has become known as an energy boosting stimulant, with the ability to increase the strength of the immune system and organ functionality. It improves the circulatory system, respiratory system, sexual health and reproductive system, adrenal and lung functions, and has the ability to benefit energy, stamina, endurance, appetite, prevention of colds and flu, allergies, depression, as well as promoting healthy sleep. Cordyceps Mushroom is a general health tonic on many levels. The immune boosting properties of Cordyceps Mushroom may protect against bacterial and viral infections. As well, because of its smooth muscle relaxing abilities, it may be beneficial for treating chronic cough, asthma, and respiratory problems.

Overwork, stresses, exhaustion, pollution, and toxins which accumulate and drag down the body’s health can all be remedied with the intake of Cordyceps Mushroom. Traditional Chinese medicine professionals have revered this particular mushroom for its capacity to supercharge the immune system. In China, Cordyceps Mushroom was held in such high regard during ancient times, that it was actually against the law for anybody, other than royalty, to harvest this mushroom.

According to Chinese medicine, Cordyceps Mushroom is recognized for its potent benefits to sexual health. It can cure impotency, infertility and erectile dysfunction, and is a highly sought-after sexual tonic. Its aphrodisiac property includes strengthening the kidney channel, an area associated with sexual vitality, desire, and promoting sexual prowess. Overall, kidney malfunctions are improved with the consumption of Cordyceps Mushroom.

Cordyceps Mushroom is also highly effective and useful in supporting cardiovascular health. It can lower bad LDL cholesterol levels, and raise the healthy HDL cholesterol levels. It can also help prevent heart attacks and strokes. Clinical studies have proven that Cordyceps Mushroom can support the rebound and progressive healing of patients suffering with heart disease.

Cordyceps Mushroom is presently being studied for its effectiveness in fighting cancer, and as an anti-tumor agent. It contributes to fighting free radical damage in the body, and contains many key nutrients to assist in the potential healing of cancer. It also is a rich source of polysaccharides, which can help to combat cellular mutation. Cordyceps Mushroom helps in the development of immunity cells such as lymphocytes, macrophages, T helper cells and interleukin, which all play an important role in the prevention and treatment of cancer.

Health Benefits of Cordyceps Mushroom Include:

- Boosts immune system health

- Builds stamina, energy, and endurance

- Enhances sexual libido, desire, and healthy sexual function

- Promotes fertility

- Fights off infection, colds and flu

- Supports a healthy heart and cholesterol levels

- Improves blood circulation

- Helps in cases of insomnia, promoting restful sleep

- Aids in symptoms of depression

- Treats allergies and asthma

- Increases kidney and adrenal health

- Supports strong joints and cartilage

- Contains anti-inflammatory compounds

Chapter 42: Dulse Seaweed

Dulse, also known as Palmaria Palmata, Rhodymenia Palmata, and “Sea Parsley,” is a reddish-brown seaweed, known for its uniquely delicious flavor and many health benefits. Early records of the use of Dulse in cuisine around the world date back 1400 years. It became popular in North Atlantic regions, like coastal Canada, Maine, Iceland, and Norway, as well as Japan, Korea, and China. Dulse is commonly used to season food in replacement of salt, where salt may not be favorable for some people. It is very rich in minerals, and contributes a natural taste of the sea when added to dishes such as soups, salads, condiments, sauces, and entrees. Dulse is a seaweed of more mild flavor and texture than other seaweeds, and is also used as a thickening agent. When adding Dulse to a chowder or soup, its integrity quickly dissolves into a thick, creamy consistency.

Dulse has an array of medicinal advantages. It is known to boost the immune system, help treat constipation and scurvy, and remove intestinal parasites. Dulse contains an abundance of minerals, especially iodine and potassium iodide, which are necessary for thyroid hormones to be produced, that help to regulate growth, metabolism, and other important body functions. Receiving a healthy dose of these minerals can assist with fatigue, depression, overweight issues, high cholesterol, and more. Dulse is also a rich source of fiber, protein Alpha-carotene, beta carotene, vitamins A, B1, B2, B3, B6, B12, C, and E, calcium, cobalt, copper, chromium, lutein, iron, iodine, niacin, phosphorus, riboflavin, selenium, silicon, sodium, tin, zeaxanthin, potassium, magnesium, manganese, and zinc. Additionally, Dulse can help in protecting the thyroid from radioactive iodine, if consumed immediately following exposure to it. Overall, Dulse supports the detoxification of heavy metals from the body, as many other types of seaweed do as well.

The sodium content of dulse is relatively low, when compared to other seaweeds. Adding Dulse Seaweed to the diet can help restore hydration and electrolyte balance.

Health Benefits of Dulse Include:

- Superior source of iodine and other minerals

- Aids in digestion

- Rejuvenates healthy glandular function

- Cleanses heavy metals from the body

- Improves metabolism and aids in weight loss

- Rich in protein and fiber

- Supports healthy and balanced brain function

- Supports healthy nerve impulses

- Enhances the liver function

Chapter 43: Elderberry

Elderberry, or Sambucus nigra, is also known as Black Elder, European Black Elder, American Elder, and Bour Tree. Elderberry is a native tree of Europe, but it grows naturally in America. All varieties of elderberry are used for medicinal purposes. The centuries-old treatment was used topically to treat wounds and orally for respiratory infections, including the flu and colds. Chemicals in Elder flowers and berries may help relieve mucous membrane and sinus swelling and congestion. It has purple berries, containing a substance known as falconoid, which gives Elderberry its color and taste, and is rich in antioxidants. The powerful antioxidant properties Elderberries possess make them potential cancer fighters in addition to supporting good heart health.

Elderberries are full of nutrients, including: Vitamins A, B, and C, potassium, calcium, iron, fiber, amino acids, flavonoids, viburnic acids, tannin, rutin, and more. Elderberries are used topically for skin purification and for healing wounds. They are also available in multiple forms, including: jams, jellies, wines, tea, tincture, powder, capsules, tablets, and syrups.

Traditionally, Elderberry has been used in the treatment of fevers, arthritis, joint pain, muscle aches, swelling, water retention, inflammation, cough, chest congestion, and yeast infection. Medicinal properties of the Elderberry include: antioxidant, antiviral, anti-cancer, anti-inflammatory, antibacterial, antiseptic, analgesic, antimicrobial, diuretic, anti-angiogenic, and anti-carcinogenic. Elderberries powerfully increase the overall health of the immune system.

Elderberry has achieved a greater success rate in curing flu than almost all other natural remedies. It is effective in treating eight strains of influenza, which offers better results than other treatments that are specific only to certain strains of flu. As well, Elderberry does not come with a host of side effects.

* Disclaimer - It is important to ingest the ripe Elderberries, because they are mildly poisonous in their unripe stages.

Health Benefits of Elderberry Include:

- Boosts the immune system, overall health and stamina

- Combats infection and disease

- Helps reduce stress levels

- Improves anti-aging ability

- Helps in the treatment of cancer

- Lowers LDL cholesterols levels

- Protects against cardiovascular disorders

- Increases cognitive brain function

- Remedies constipation and cleanses the digestive tract

- Improves vision

Chapter 44: Eleuthero Root

Eleuthero Root is also known as Eleuthero, Eleutherococcus and Siberian ginseng. It is a tiny woody shrub that has been used widely for thousands of years in Eastern countries including China, Japan, and Russia, with positive benefits. Eleutherosides are the plant’s active ingredients and are used in traditional medicine to stimulate the immune system. In Russia, the root was traditionally used as an adaptogen—to help people better cope with life’s stresses. It is also used to prevent colds and flu, to enhance energy, and to increase longevity and vitality. Eleuthero Root or Siberian ginseng and panax ginseng are two of the best infection fighters on the planet.

The chemical constituents in Eleuthero Root are named eleutherosides. Eleuthero Root also contains polysaccharides, which help in lowering blood sugar and boosting the immune system. Research conducted on Eleuthero Root has revealed the following health and wellness benefits: it helps reduce the length and severity of colds and flu, boosts mental performance and physical well-being, enhances general vitality; treats fatigue, weakness, depression, and stress; improves the stability of neurotransmitters including dopamine, epinephrine, and norepinephrine in the brain, improves memory function, and helps lower blood sugar levels.

Additionally, Eleuthero Root has a rich source of antioxidants, namely being concentrated in high polyphenol content. These antioxidants help eliminate free radical damage in the body.

* Disclaimer – Take caution using Eleuthero Root, and consult with your physician if you are a person with uncontrolled high blood pressure, heart conditions, mental illness, diabetes, or a hormone-sensitive condition such as uterine fibroids or breast cancer. Also, Eleuthero Root is not advised to be taken at bedtime.

Health Benefits of Eleuthero Root Include:

- Boosts the immune system

- Promotes relaxation and elevates mood

- Stimulates healthy appetite

- Increases mental alertness

- Helps regulate blood pressure

- Enhances energy

- Benefits athletes, increases endurance

- Powerful adaptogen (helps the body adapt to stresses)

- Fights infection, strong anti-viral agent

- Stimulatory herbal tonic

Chapter 45: Fenugreek Seed

Fenugreek Seed, also known as Trigonella foenum-graecum, has been used for centuries as a digestive aid, appetite stimulant, aphrodisiac, to enhance feminine beauty, support healthy lactation, and purify the blood, as well as balance blood sugar levels, and more. Fenugreek supports balanced hormone levels, which can help during PMS and menopause. During pregnancy, it may have possible benefits when trying to induce labor. Ancient Romans used Fenugreek to support male potency. History of Fenugreek Seed dates back to ancient China, (circa 1057 C.E.) where it was used medicinally to treat impotence and other male related problems, kidney complaints, and hernia.

Fenugreek Seed has high levels of antioxidants, which have been shown to slow the aging process, help treat diabetes, and prevent breast cancer. It contains an amino acid, known as 4-hydroxyisoleucine, which has been shown to raise insulin production when blood sugar levels are high, and consequently it reduces the amount of sugar that remains in the blood. It also helps to lower cholesterol.

Fenugreek contains choline, which supports mental function and clear thinking. Other conditions known to be benefitted through the intake of Fenugreek Seed include: ulcers, cancer, anemia, bronchitis and respiratory disorders, fevers, stomach disorders, constipation, swollen glands, sore throats, loss of taste, hair care, dandruff, and skin irritations such as eczema and boils.

Fenugreek Seeds can be ground into powder and added to spice blends, curries, smoothies, dessert recipes, and more. They also can be soaked and grown into Fenugreek Sprouts!

Health Benefits of Fenugreek Seed Include:

- Sexual stimulant

- Promotes good digestion

- Stimulates the liver, kidney, spleen, and uterus

- Helps treat hair loss

- Strong antioxidant

- Has anti-inflammatory properties

Chapter 46: Fo-Ti Root

Fo-Ti Root, also known as Ho Shou Wu, is thought to help stimulate the adrenal glands and boost a person’s energy level. It supports the body’s immune system, defending against disease and infection. It also promotes longevity, fertility, and overall rejuvenation, and possesses anti-aging qualities. It has also shown possible benefits as a detoxifying agent within the body.

Fo-Ti Root is native to China, Taiwan, and Japan. It is a perennial vine which can reach upwards of 30 feet in length, and is often referred to as the “Elixir of Life.” Traditional Chinese Medicine recognizes Fo-Ti Root for its ability to combat impotence, decreased libido, vaginal discharge, angina, low energy levels, graying hair due to premature aging, and more. It is said to nourish the heart and calm the spirit. Ho Shou Wu is actually the name of the man noted for discovering Fo-Ti Root, who is said to have lived to a remarkable age of 160, fathering many children in his lifetime. At an age of about 58 with graying hair and the inability to have children, he discovered Fo-Ti Root, began to ingest it, and actually completely reversed his impotency and turned his graying hair back to black for the duration of his life.

Fo-Ti Root offers many benefits to a healthy heart, blood, and circulatory system. It also can help to reduce excessive bleeding for menstruating women, aid in digestion, has laxative and purgative qualities that benefit the gastrointestinal tract through cleansing and soothing, relieves constipation, and can help clear toxins from the liver, urinary tract, and kidneys with its antibacterial nature. Modern research has proven that emodin, found in Fo-Ti Root, can help those suffering with organ transplant rejection or autoimmune diseases, because of its capacity to boost cellular immunity.

Men looking to increase their sexual vitality and health can find great benefit from Fo-Ti Root. It has been praised for its achievement in replenishing sperm count, reversing impotence, and assisting with erectile dysfunction. Fo-Ti Root is widely known for its support of youthful energy and good looks, especially reducing the graying of hair in both women and men. Fo-Ti Root has also been included in formulas for breast enlargement supplements for women. Its anti-aging effects also ease knee and joint pains for the elderly.

Fo-Ti Root is a rich source of many vital nutrients including: emodin, anthraquinones, bianthraquinonyl glucosides, leucoanthocyanidins, and phospholipids.

* Disclaimer – For pregnant or breast-feeding women, Fo-Ti Root may be unsafe to consume.

Health Benefits of Fo-Ti Root Include:

- Enhances male fertility

- Strengthens adrenal function and immunity

- Fights arteriosclerosis

- Remedies exhaustion and boosts energy

- Lowers blood pressure and cholesterol

- Reduces internal and external bleeding

- Has astringent and antibacterial properties

- Relieves constipation

Chapter 47: Ginger Root

Ginger Root, or Zingiber officinale, has been used since antiquity in Arabic, Asian and Indian medicine as an herbal remedy. For over 2,000 years, the Chinese have used Ginger to aid digestion, treat diarrhea, gas and bloating, nausea and other stomach conditions. It can relieve nausea that stems from a variety of causes including illness, pregnancy, and side effects from chemotherapy. It is also used to treat colic, heart conditions, heartburn, loss of appetite, high cholesterol, tuberculosis, and arthritis. For no less than 4,000 years, it has been an essential cooking spice in Asian food. It is also used to treat the common cold, flu, headaches, and even menstrual discomfort.

Ginger Root has many health advantages, including its ability to remedy motion sickness and headaches, improve the absorption of nutrients, lower cholesterol, and more. It has anti-inflammatory, antiseptic, antispasmodic, antifungal, antimicrobial, antiemetic, and antiviral properties, and is rich in potent antioxidants. Further benefits include: alleviation of rheumatic pains, other muscle pains, tendonitis, sore throat, fever, and toothaches, as well as treatment of intestinal worms, and circulatory system invigoration. Ginger Root also cleanses and detoxifies the liver, colon, and lymph glands.

Ginger Root can also be used to stimulate new hair growth. Do a therapeutic massage with the juice of fresh Ginger directly on your head. Leave it for a minimum of 15 minutes, and then follow with a rinse. For the best results, leave this overnight to further stimulate the hair follicles and induce hair growth.

Health Benefits of Ginger Root Include:

- Boosts immune system

- Eases joint pains and inflammation

- Relieves menstrual cramps

- Supports kidney health

- Relieves chills and fever

- Balances blood sugar levels

- Treats hypertension

- Perspiration-inducing action cleanses the body of toxins

- Helps in the treatment of Irritable Bowel Syndrome

- Treats coughs and bronchitis

- Promotes heart and circulatory health

- Anti-tumor and anti-cancer abilities

- Kills parasites

- Powerful digestive aid

- Warms the entire body

Chapter 48: Ginkgo Biloba

Ginkgo Biloba has been thought for years to improve a person’s memory as well as the ability to focus. Ginkgo is known throughout the Orient for its possible benefits in keeping the eyes healthy as well. It is a popular herbal medication in the US and Europe. It is considered one of the top medications prescribed in France and Germany and may be helpful for treating dementia (such as Alzheimer’s Disease) and poor blood circulation in the legs. The leaves of Ginkgo contain antioxidants, including flavonoids and terpenoids.

It is said that the Ginkgo Biloba tree is one of the most ancient living species on Earth, and one of the most resilient trees, dating back over 225 million years ago. It is estimated that individual Ginkgo Biloba trees can live up to one thousand years. These trees don’t catch infection easily and similarly are not affected much by population. They are known for being able to actually filter and reduce air pollution, and consequently, Ginkgo Biloba trees can often be seen growing in city neighborhoods.

Ginko Biloba has long been used to treat problems related to circulation. Peripheral, cerebral, and central blood flow to the entire body are improved by using Ginkgo. Ginkgo is used to cure brain disorders, especially due to old age. It is also helpful in preventing strokes. Additionally, memory, mental focus, and concentration have all been noted to improve with the use of Ginkgo.

Doctors have also found Ginkgo to be advantageous for patients with chronic bronchitis, emphysema, and Raynaud’s disease—(a painful condition narrowing the small blood vessels in the fingers). Ginkgo treats circulatory and respiratory ailments, as well as sexual dysfunction, symptoms of aging, loss of energy, loss of hearing, and more. Ginkgo contains Vitamin A, B6, C, calcium, iron, thiamine, niacin, folate, potassium, phosphorus, sodium, zinc, and copper.

* Disclaimer – It is contraindicated to use Ginkgo if you have a blood clotting disorder, because it may increase the risk of bleeding or bruising. Also avoid taking Ginkgo if you are preparing for a surgery, pregnant, or are taking anti-coagulant or antidepressant medications.

Health Benefits of Ginkgo Biloba Include:

- Helps in the treatment of ringing in the ears

- Reduces effects of osteoporosis and menopause

- Treats lung and asthma conditions

- Is a powerful brain tonic

- Energizing, treats lethargy

- Improves heart health

- Significantly increases blood flow and circulation throughout the body

- Supports anti-aging, related to loss of mental clarity, hearing, and energy

Chapter 49: Goji Berry

Goji Berry is also known as Lycium barbarum, Gou Qi Zi, Wolfberry, or Fructus lycii. These berries are popular in China and throughout Eastern Asia and have been revered for their medicinal purposes for thousands of years. History states that hundreds of years ago Buddhist monks discovered these berries. This unusual discovery occurred when they were strolling in the Tibetan mountains and one of them found the Goji Berry plant and tried it. Impressed with the taste of Goji Berries, these monks then decided to incorporate them into their daily diets. Despite having been discovered in Asia eons ago, the health benefits of the Goji Berries were unknown to various other western countries for hundreds of years. Presently, Goji Berries are known to be one of the most densely nutritious foods on the planet.

Goji berries are members of the nightshade family—the same family to which eggplant, potatoes and tomatoes belong. They have a slightly nutty, slightly sweet and slightly sour taste, and are commonly found in dried form. They look similar to cranberries, dried cherries, or raisins and are used in much the same way as any other dried fruit. They can also be brewed and steeped as a tea.

Current discoveries have proved that Goji Berries are a rich source of antioxidants, vitamins, minerals, and much more. Researchers are beginning to discover and understand that these red berries are packed with many unique complex compounds, phytonutrients and polysaccharides. They possess one of the highest levels of antioxidants, which offer a powerful defense against the aging process and many diseases, such as cancer. Additionally, it is believed that Goji berries help to fight heart disease, and some studies are also underway determining how effective they are in fighting Alzheimer’s and increasing overall mental clarity.

Goji Berries have been used for the treatment of eye issues, skin issues like psoriasis, allergies, and insomnia, as well as promoting liver well-being, healthy sexual function, heart and blood health, strengthened muscles, bones, liver, and kidneys, and balanced blood sugar levels. Today, many superfood manufacturers are using the extracts of these bright red berries in the composition of many skin creams, cosmetics, health drinks and supplements, and much more. Goji Berries are growing immensely in popularity for their anti-aging, fertility-promoting, weight loss aiding, immune-boosting, and mood elevating properties. For over 2,000 years, the Goji Berry has been nicknamed the “happy berry”!

Goji Berries are an excellent diet food, with the capacity to reduce obesity, and are rich in fiber and protein. They contain 18 amino acids, including all the essential ones. Goji Berries also contain high levels of Vitamins A, C, B1, B2, B6, as well as 21 trace minerals, including germanium, which is rarely found in food. Ounce for ounce, they contain 500 times the Vitamin C in oranges, and more beta carotene than is found in carrots! When it comes to making the nutrition of every bite count, Goji Berries are an excellent superfood choice!

Health Benefits of Goji Berry Include:

- Helps reduce sugar cravings

- Promotes longevity

- Reverses the signs of premature aging

- Supports a healthy liver, kidney, and immune system

- Promotes good cardiovascular health

- Alkaline forming in the blood

- Stimulates the secretion of Human Growth Hormone

Chapter 50: Gotu Kola

Gotu Kola, or Centella asiatica, has been used for thousands of years for medicinal purposes in India, Indonesia, and China. Gotu Kola is a slender creeping plant that grows in an aquatic environment, or swampy regions of Sri Lanka, India, and Madagascar. Gotu Kola is also grown in South America and Australia, as well as the southeast United States. It is known in Chinese medicine as the “Fountain of Youth” herb.

Gotu Kola has been used in the treatment of a wide variety of conditions and illnesses including: mental illness, fatigue, depression, headaches, stomach ulcers, epilepsy, diarrhea, rheumatism, hepatitis, leprosy, liver disease, high blood pressure, asthma, eye diseases, inflammation, dysentery, urinary tract infections, arteriosclerosis, chronic leg venous insufficiency and varicose veins. Gotu Kola has been used for its possible benefits in healing skin disorders, and is used in ointments to aid minor wound healing, and the treatment of hemorrhoids, eczema, and psoriasis. Its ability to improve circulation throughout the body, longevity, and mental clarity is thought to be at the root of its many benefits.

Gotu Kola has medicinal properties including: anti-inflammatory, anti-viral, antibacterial, anxiolytic (sedative or anti-anxiety qualities), analgesic, antibacterial, anti-ulcerogenic, anticonvulsant, adaptogenic, a cerebral tonic, nervine, vulnerary, and diuretic. This herb has preventative as well as therapeutic effects on gastrointestinal ulcers and nervous system disorders. It is a potent brain tonic, known to increase memory and boost intelligence. Gotu Kola also cleanses the blood, and has been used as an antidote to poison mushrooms, snake bites, and arsenic poisoning.

Another advantage offered by Gotu Kola is its aphrodisiac quality. It increases libido for both men and women. Gotu Kola is especially helpful in promoting male fertility. It also has anti-aging properties. Additionally, Gotu Kola has been used for birth control purposes.

Gotu Kola can help to ward off stress and depression. It is a known sedative, and can help remedy issues with panic attacks and anxiety.

* Disclaimer - Pregnant and lactating women should not take Gotu Kola.

Health Benefits of Gotu Kola Include:

- Supports the nervous system, healthy brain function, and adrenal function

- Reduces inflammation

- Lowers blood pressure

- Aids in the treatment of Alzheimer’s Disease

- Relieves mental and physical exhaustion

- Enhances libido

- Heals connective tissue and skin disorders

- Increases vein health and circulation

Chapter 51: Green Papaya

Papaya, also widely known as papaw, is part of the Caricaceae plant family. This tasty tropical fruit has been referred to as “the fruit of the angels.” Apart from its delicious fresh, sweet taste, it is also known to have abundant health benefits. It contains many vital and potent vitamins and phytonutrients, including: potassium, magnesium, and vitamins A, C, E, and B, fiber, and a host of enzymes. Green Papaya is an unripe papaya fruit, which is favored more like a vegetable.

The two plant proteolytic enzymes that are present in Green Papaya are papain and chymopapain. They are extremely helpful to the digestion process, as they help create amino acids by breaking down proteins, fats, and carbohydrates that are in the body. Papain is of a special advantage to the human body as it successfully converts body proteins into arginine, a type of essential amino acid which the body is not equipped to produce on its own. Green Papaya proves to be a healthy solution to people facing problems with enzyme deficiencies or difficult bowel movements. Green Papaya also has the capability to provide relief from hemorrhoids. Another enzyme found in the Green Papaya is carpaine, which has an antiseptic quality helpful to controlling the overgrowth of undesirable intestinal bacteria. With fewer unwanted bacteria in the gut, the healthy bacteria can flourish. Carpaine can also assist in the defense of colon cancer, as it helps to eliminate wastes from the digestive tract. It has the same cleansing effect on the arterial walls, and helps in the removal of injured or hardened tissue.

A regular glass of Papaya juice can assist in the restoration of a healthy digestive tract. Green Papaya is rich in enzymes that help establish healthy digestion. When more enzymes are supplemented in our diet, they free the body to use energy for other important functions aside from digestion. Papaya can also help in wiping out the parasites present in the intestines, because of the papain present in the Papaya. Papaya seeds are helpful in the treatment of intestinal parasites as well.

Green Papaya offers benefits for those suffering with decreased immunity. It has an overall strengthening effect on the immune system. Proteolytic enzymes present in the Papaya are capable of breaking down undigested proteins in the body, which frees up an overly burdened immune system. Broad spectrum antibiotics that are often taken to kill the bacteria of common illnesses are responsible for also killing beneficial bacteria in the digestive tract, which are essential for healthy digestion. Green Papaya can help restore a healthy gut. These enzymes also help improve assimilation of nutrient intake, so that the immune system is naturally fortified.

Papaya is one the best sources of carotene and Vitamin C, which helps the body fight against skin disorders and any kind of muscle inflammation. Papaya is also known to help in curing mouth sores, and tooth or gum aches. Other benefits include its anti-cancer properties, the presence of the amino acid called arginine which benefits male fertility, and its high carpain content which is known to promote a healthy heart. Another protein contained in Green Papaya, called fibrin, is a crucial aspect in the process of blood clotting. Fibrin is rare and not often found in the plant kingdom. Fibrin helps to decrease the risk of blood clots and increase the health quality of blood cells, optimizing the capacity for blood flow by the circulatory system. Fibrin may also assist in the prevention of strokes.

While the ripe Papaya is rich with nutrients, like beta carotene, due to its fully ripened bright color, it does not preserve its natural enzymatic merits. A Green Papaya is particularly rich with the digestive enzymes that are so health-supportive. Green Papayas are best enjoyed like a vegetable when peeled and made into a grated salad. As well, the freeze-dried powder of Green Papayas makes a wonderfully healthful addition to smoothies!

Health Benefits of Green Papaya Include:

- Boosts immune system and helps fight infection

- Excellent digestive aid

- Helps renew muscle tissues and soothe inflammation

- Cleanses the digestive tract

- Offers protection from urinary tract infections

- Enhances cardiovascular health

- Improves lactation for new mothers

- Assists in the elimination of intestinal parasites and toxins

- Known to prevent formation of cataract

- Increases overall energy and vitality

- Supports the healing of burns, sores, and wounds

- Rejuvenates muscle tissue, skin conditions, and injuries

- Effectively treats constipation and nausea

Chapter 52: Hawaiian Alaea Red Sea Salt

Hawaiian Alaea Red Sea Salt is one of the most abundant forms of beneficial salt the body needs. Boron, chloride, fluoride, and calcium are all found in Red Sea Salt. Alaea Red Sea Salt is unique, because it is not mined like many other forms of salt. Rather, it is created through natural evaporation when it is trapped in tidal pools and mixed with a natural source of red volcanic clay from Hawaii. This earthy red color is derived from the extremely high levels of iron in the clay, iron-oxide.

Hawaiian Alaea Red Sea Salt is known to contain 80 different naturally occurring minerals. These minerals play an extremely important role in achieving optimal health. Native Hawaiians consider this salt to be sacred, and have used it for centuries to help stop bleeding and control hemorrhaging from cuts and minor injuries. It is thought that using this form of sea salt can help to regulate a woman’s journey through menopause. It can also have many therapeutic uses when applied topically. Through the skin, nutrients can directly be absorbed, and additionally the sea salt can help draw out and eliminate toxins from within the body. This salt makes a great addition to your favorite dishes, especially ceviche, salads, and chocolate dishes!

Health Benefits of Hawaiian Alaea Red Sea Salt Include:

- Rich source of trace minerals

- Detoxifying, especially taken in a salt bath

- Helps improve absorption of other nutrients

Chapter 53: Kelp Seaweed

Kelp, belonging to the genus Laminaria, is one of the most prolific plants on earth, and in the oldest family of plants on earth. It is also one of the richest sources of minerals in the entire vegetable kingdom. Kelp is an extremely rich source of minerals, including: iodine, iron, magnesium, sodium, calcium, phosphorus, and potassium, and is a powerhouse of other nutrients as well, all of which the body needs to remain healthy and functioning at its best. It is possible kelp is most effective in helping to sustain optimum thyroid function, which is vital for maintaining homeostasis in the human body. Kelp plays an important role in maintaining the level of iodine in the body, which keeps the thyroid functioning properly. Other important contributions to health that Kelp provides include detoxification and reducing inflammation in the body.

Kelp is thought to have been present in waters dating back between 5 and 23 million years ago. Kelp grows in underwater forests, and it requires nutrient-rich, clean, cold waters to grow, such as the North Atlantic Ocean coastlines. The coastal residents where Kelp grows have been using it as a staple in their diet for many centuries.

Kelp contains many nutrients, including: Vitamins A, B, C, D, E, and K, along with protein, fucoidans, algin, carrageenan, bromine, vanadium, polysaccharides, mucopolysaccharides, mannitol, alginic acid, kainic acid, laminine, histamine, and zeaxanthin. It is also worthwhile to note that Kelp is virtually fat-free, low in calories and high in fiber, making it a great food choice for dieters looking to lose weight and still receive many nutrients.

Kelp supports the body as a blood purifier, digestive aid, relieving arthritis symptoms, stimulating kidney function, increasing circulation, boosting the immune system, reversing the negative effects of stress on the body, and aiding in the health of adrenal, pituitary, and thyroid glands. Kelp also carries the anti-estrogen which helps in the prevention of breast cancer.

Kelp is a rich source of folate, which decreases the level of protein homeocysteine in the body. High levels of homeocysteine can damage the blood vessels and cause inflammation; consequently, it is important to keep it in check. Consuming folate can also help pregnant women reduce the odds of passing on birth defects such as spina bifida.

Kelp has medicinal properties including: antibacterial, antiviral, anti-cancer, antithrombotic, emollient, diuretic, expectorant, and antioxidant. Another essential benefit of Kelp is that it acts as a detoxifier that helps to eliminate heavy metals and radiation from the body. This ability for detoxification is an extremely important action in today’s world.

Kelp can be taken in many ways. It is great added to soups, condiments, salads, grains, beans, entrees, smoothies, and more. It comes in powder form, flakes, and also dried strands of seaweed. It is easy to prepare, and delicious!

Health Benefits of Kelp Include:

- Powerful detoxifier

- Excellent source of minerals

- Protects against obesity

- Strengthens the immune system

- Boosts metabolism

- Supports normal thyroid function

- Improves kidney health

- Treats bladder disorders

- Prevents arteriosclerosis

- Decreases hypertension

- Regulates blood sugar

- Aids in recovery from cancer and radiation poisoning

- Prevents degenerative diseases

Chapter 54: Longjack

Longjack is also known as tongkat ali, pasak bumi, Malaysian ginseng, and by the botanical name Eurycoma longifolia. The small evergreen shrub-tree is native to Southeast Asia and the dried powder is widely consumed by men from Malaysia, Thailand, and Indonesia seeking to improve their sexual ability. Both the root and bark are used to treat erectile dysfunction. Longjack has been given the name “Asian Viagra.”

It is a powerful aphrodisiac known to boost libido and performance, for both men and women. Longjack is also used by athletes and body builders, because it is thought to increase testosterone levels, reduce body fat, and increase muscle mass and energy levels.

For men, Longjack benefits healthy sexuality on multiple levels. It increases sexual desire, aids in longer and harder erections, increases muscle mass and tone, builds up sperm count, and reduces body fat.

For women, Longjack has many health benefits as well. It helps maintain overall health and hormonal balance, even though testosterone only makes up a small percentage of female hormones. Longjack helps to increase sexual desire, heighten sexual sensitivity, increase energy, build muscle tone and strong bones, as well as reduce body fat, and aid in the relief of menstrual symptoms.

Longjack has medicinal properties including: antibacterial, antimicrobial, antimalarial, antipyretic (reduces fever), anti-diabetic, anti-ulcer, and anti-tumor. Another powerful benefit to health offered by Longjack is that it possesses cytotoxic cancer-fighting properties. Longjack has been cited in hundreds of studies as having the capacity to kill cancer cells, while leaving healthy cells intact. Specifically, it has proven results on cancers of the lung, breast, liver, cervix, prostate, and more.

* Disclaimer - Not recommended for women who are pregnant or breastfeeding.

Health Benefits of Longjack Include:

- Potent aphrodisiac, elevates mood

- Counteracts osteoporosis

- Improves endurance and stamina

- Decreases body fat

- Improves physical and mental performance

- Relieves stress, fatigue, and exhaustion

- Increases blood circulation to the pelvic region

- Possesses anti-aging qualities

- Promotes healthy lipid levels

- Increases good HDL cholesterol levels

- Increases level of Human Growth Hormone

Chapter 55: Lucuma

Lucuma is also known as Lucumo, Pouteria lucuma, Egg Fruit, or Yellow Sapote. It is a tropical fruit with delicate flavor, that grows primarily in the temperate highlands of Northern Chile, Colombia, Ecuador, and Peru. The fruit is rich with nutritional value, culinary use, and spiritual significance, and thus Lucuma has been a very important crop since ancient times. It was historically known as the “Gold of the Inca.”

This exotic Peruvian fruit has a delicious maple-like flavor that has also been compared to pumpkin, caramel, and custard. It is uniquely dry and starchy, and yields a dry powder of exceptionally creamy quality. Lucuma has been popularly used in making ice creams, pies, pudding, cakes, drinks, smoothies, milkshakes, and more. Although it has a very sweet flavor, Lucuma actually has a very low sugar and low acid content, and is additionally rich with vitamins, minerals, fiber, and carbohydrates, which makes it a great choice for a person interested in losing weight or minimizing sugar consumption, while still enjoying the sweetness of life! Lucuma is a natural sweetener, low on the glycemic index, and can replace most highly processed and high calorie sweeteners. It adds a thick, rich, creamy texture to most foods, and it gets extensively used in patisseries for exotic flavorings.

Lucuma is a rich source of beta carotene, iron, niacin or Vitamin B3, and also contains significant amounts of calcium and phosphorus. The high levels of beta carotene found in Lucuma may enhance vision and boost the immune system while strengthening heart health. It also contains abundant fiber that makes it an efficient digestive aid, and supports mineral health for those with anemia.

The Lucuma tree is quite an exquisite composition and stands tall with a height of 25 to 50 ft. It has a rounded crown which is heavily dense. Its branches bear evergreen leaves with silk-like hair that is clustered at the tip of the tiny branches. A raw Lucuma fruit is noted by its brilliant yellow-orange color on the inside. The outside of the fruit is a bronze greenish-yellow skin. Once the Lucuma fruit has fallen from the tree, it still needs several days to ripen and soften before it is ready to eat. Finally, it can be dried and milled into a fine, whole fruit powder for later consumption.

This nutrient dense Lucuma fruit has a divine aroma. The Lucuma fruit has a vivid texture and is very different from other fruits. It is quite dry and sticky and with a very thick, semi-melted, chocolate-like consistency that quickly melts in your mouth. It can be a healthier substitute for artificial flavors of maple, toffee and butterscotch too. Lucuma makes a great addition to smoothies, granola, yogurt or kefir, chocolates or cacao treats, and delicious raw dessert creations! It greatly complements flavors of vanilla, chocolate, and coconut!

Health Benefits of Lucuma Include:

- Rich source of beta carotene, fiber, vitamins and minerals

- Does not spike blood sugar levels

- Improves health of immune system, heart, vision, and digestion

Chapter 56: Maca Root

Maca is also called Lepidum mayenil, Lepidum peruvianum, and Peruvian ginseng. It is a tuber root, in red, yellow, or black color, and is native to the high elevation Andes mountain region of Peru. Maca has a history of being a staple food for the native Andean people dating back to the mid 15th century. Maca has been known to be very strengthening, and to promote increased energy, endurance, and stamina. It has greatly contributed to the hardiness and longevity of the indigenous Andean people. It is a rich source of minerals and other nutrients, including calcium, copper, iron, manganese, magnesium, sodium, canadium, zinc, phosphorus, vitamins B1, B2, B12, C, proteins, carbohydrates, flucosinolates, lignans, phytosterols, fatty acids, and alkaloids. Maca contains powerful amino acids that not only build proteins but also interact with the endocrine system to help produce the hormones the body needs to function. Maca Root is a relative of the turnip and radish, and it tastes and smells reminiscent of butterscotch.

Current Peruvian scientific studies indicate that intake of Maca Root yields significant increases in physical stamina, adaptability to stressful situations, improved sexual endurance, and an increase in both sperm count and sperm activity in males. Maca Root nourishes the endocrine system, which benefits fertility for both men and women. Maca Root is also considered an aphrodisiac. It heals underlying circulatory problems, which leads to better results for males dealing with erectile dysfunction, and additionally comes with no side effects, unlike prescription medications for ED.

Maca Root powder is a recognized treatment for symptoms of menopause including hot flashes and fatigue, as well as female hormonal, thyroid, and fibromyalgia issues. Maca Root helps minimize changes in mood. Maca Root can be utilized instead of hormone alternative therapy (or HRT) in menopausal females. While HRT stimulates hormonal production and may cause ovaries to postpone atrophy, Maca Root assists to balance your hormones without causing undesirable effects. Additionally, Maca Root brings many benefits to women suffering with PMS symptoms, including fatigue, headaches, backaches, mood swings, and painful menstrual cramps.

Recently, athletes have used Maca powder as a healthful substitute for anabolic steroids. Maca is widely recognized for its capacity to increase endurance and stamina. Another interesting advantage Maca Root offers has been shown in recent studies using human cartilage, which demonstrate that Maca almost triples cartilage’s anabolic activity, even when inflammation is present.

Maca Root has other health benefits as well. It has been shown to boost mental acuity, stimulate metabolic functions, alleviate pain, act as an expectorant, and as a sedative.

Maca Roots are typically enjoyed in soups and teas, and in powdered forms can be added to smoothies, salads, chocolates, desserts, and much more! Maca Root is recommended to be eaten in cooked form, or the dried powder can be added to raw dishes.

* Disclaimer – Maca Root may be unsafe for women to consume during pregnancy, although no studies have been recorded that indicate for sure. To promote fertility before pregnancy, and restore energy and nutrients after birth, it is recommended for women.

Health Benefits of Maca Root Include:

- Relieves symptoms of depression

- Builds energy, stamina, endurance

- Increases mental function

- Regulates blood sugar levels

- Rich source of calcium and other minerals

- Promotes hormonal balance for men and women

- Aids in erectile dysfunction

- Strengthens the liver

- Boosts libido and sexual function

- Improves focus and mental clarity

- Helps to regenerate cartilage and bones

- Enhances fertility

- Alleviates chronic fatigue

- Has adaptogenic and analgesic properties

Chapter 57: Maitake Mushroom

Maitake Mushroom, or Grifola frondosa, is also referred to as “Dancing Mushroom” and “Wild Hen of the Woods.” It has been famous for its health benefits and great taste for over 3,000 years in Japan and China. Maitake Mushroom grows in the form of clusters at the base of trees, preferably oak. It is often found growing in mountainous regions of Japan, and in the US, east of the Rocky Mountains.

Maitake Mushroom has been used historically as a tonic and adaptogen. It has overall effects promoting vitality and wellness. Its properties include: antiviral, anti-tumor, and anti-diabetic. Maitake Mushroom is revered for its ability to help in the defense against cancer. It contains beta-glucan, a polysaccharide compound which helps the immune system by activating effector cells like macrophages, T cells, and natural killer cells. These antibodies play a role in increasing immunity, as well as acting against cancer. This polysaccharide is also thought to be responsible for the mushroom’s capacity to regulate blood sugar, which aids in diabetes management, and increased weight loss ability.

Maitake Mushroom has been named in Japan the “King of Mushrooms,” because of its superb flavor, texture, and superior nutritional qualities. Japanese people use this mushroom in many culinary dishes and medicinal preparations. Maitake Mushroom is recognized for its ability to help reduce the side effects of radiation and chemotherapy, including nausea, hair loss, weight loss, appetite loss, and pain.

Maitake is used in the treatment of hepatitis, high blood pressure, high cholesterol, inflammation, hay fever, Chronic Fatigue Syndrome, and infertility correlated to Polycystic Ovary Syndrome. It is also a natural cure for Rickets Syndrome, which is related to Vitamin D deficiency. Maitake is a source of Vitamin D, which is almost unheard-of in other vegetables and fruits, containing more than 100 times the Vitamin D found in chicken. It is also a wealth of nutrients, including vitamins B1, B2, C, amino acids, fiber, potassium, calcium, magnesium, and copper.

Health Benefits of Maitake Mushroom Include:

- Boosts immune system

- Protects the liver

- Controls blood pressure, and cholesterol level

- Kills cancer cells, rich source of antioxidants

- Limits and prevents tumor growth

- Reduces development of cancer in normal cells

- Lowers the risk of heart disease

- Reduces insulin resistance, aids in blood thinning

- Supports healthy weight loss

Chapter 58: Maqui Berry

Aristotelia chilensis, or Maqui Berry, is known to have the highest antioxidant level of all foods in the world! Maqui Berry has been referred to as the “Mother of all Berries” and the “Patagonia Super Fruit” as it contains more antioxidants than acai berry, goji berry, and pomegranate combined! This purple berry grows only in the South American Patagonia region, which stretches from Chile to Antarctica and is considered one of the cleanest and most pristine places on the planet. The Mapuche Indians, who have one of the longest life spans worldwide, have held the Maqui Berry as a powerful contribution to their health for ages. Its medicinal use includes the natural healing of ulcers, sore throats, fever, diarrhea, tumors, and hemorrhoids. Maqui Berries were also taken to aid Mapuche women during childbirth, and Mapuche warriors during battle, because it was noted for its ability to provide strength and stamina. The Mapuche Indians remained unconquered for over 300 years on their land, becoming a renowned tribe of health, strength, and healing. The Maqui Berry shrub was held sacred by the Mapuche, and means: “benevolence and peaceful intention.”

The stunted evergreen Maqui Berry shrub is a tree that shoots right up to 15 feet. It inherits a very attractive dense hue of dark blackish-purple. You will find the berries growing similar to the size of large blueberries. Maqui Berry juice is available in extracts, and concentrated form in freeze-dried powder, pills, and more. Maqui Berry can also be combined with fruit and other berries to additionally enhance the health benefits and improve the taste of many foods.

Maqui Berry has displayed a lot of curative and medicinal value, apart from mere food consumption purposes, for centuries now. The berry has some wonderful health benefits. It is rich in sources of polyphenols, bioflavonoids, and anthocyanins, that are known to be powerful antioxidants which nurture and provide fuel to the blood cells by protecting them from free radicals. They also aid in minimizing oxidative stress, thus initiating a healthy defense toward inflammation and a wide array of diseases, including cancer. Maqui Berry is a rich source of vitamins A and C, calcium, iron, and potassium. Additionally it possesses some of the strongest physiological effects of any individual plant compound.

Maqui Berry is an excellent food for dieters because it contains nutrients that boost energy and speed up metabolism. Consequently, taking Maqui Berry makes it easier for people to exercise, and they reap the benefits of endorphins from exercise as well. Maqui Berries are known in the Orient as an effective weight loss tool. Their abundant nutrients also give them possible benefits as infection fighters.

Health Benefits of Maqui Berry Include:

- Enhances stamina, focus, and brain function

- Increases energy levels

- Increases metabolism and assists in healthy weight loss

- Speeds up digestive abilities

- Promotes a healthy heart and cardiovascular system

- Increases healthy sexual function

- Supports a healthy immune system

- Reverses signs of aging and premature wrinkling, due to high anti-oxidant levels

- Strengthens bones and joints

- Promotes clear, healthy skin

Chapter 59: Mesquite

Mesquite belongs to the legume family, and there are 44 species that grow in North and South America, Northern Africa, Australia and eastern Asia. In addition to its familiar use for wood fire cooking, it is used as both food and medicine. Mesquite is primarily known as a flavoring agent, but it has other uses as well. As a medicine, it is used to treat eye and skin problems and open wounds. The leaves can be steeped and used as an eye wash. It also has astringent, antiseptic, antibacterial, and antibiotic properties. Mesquite powder has been shown to possess high levels of iron, potassium, calcium, zinc, magnesium, lysine, protein, and fiber. The trunk is the most nutritious part of the tree, and the pod, which is called “pinole,” can be ground up and made into a fine powder or flour. The delicious flavor of Mesquite powder is sweet and smoky, with slight tones of caramel and molasses.

Mesquite can effectively satisfy hunger, as well as balance and stabilize blood sugar levels. Mesquite powder contains soluble fiber and galactomannin gum from within the seeds and pods, which slows nutrient absorption, and results in a balanced blood sugar response. The gel-forming fiber is slowly absorbed and digested over a four- to six-hour period, which is quite a contrast to consuming wheat, corn, and many other staples which are digested quickly, and consequently cause a spike in blood sugar. Mesquite can be a great food source for diabetics, and people looking to lose weight.

Mesquite is often used in teas, or made into syrup, and the powder makes a wonderful addition to smoothies, desserts, drinks, snacks, raw food treats, and more. It is a delicious and nutritious complement to Cacao and Maca!

Health Benefits of Mesquite Include:

- Rich in dietary fiber

- High concentration of protein

- Mineral rich

- Helps stabilize blood sugar levels

- Satisfies hunger and appetite

Chapter 60: Moringa

Moringa, also known as Moringa oleifera, is one of the most nutritious and antioxidant-rich foods known to man. It may also be one of the most effective cancer fighting herbs available. It is a tropical plant, referred to as the “Miracle Tree,” “Mother’s Best Friend,” “Drumstick Tree,” and “Horseradish Tree.” Children, infants, pregnant and lactating women are all known to greatly increase health through the addition of Moringa in the diet. Moringa is a rich source of nutrients including vitamins, minerals, carbohydrates, proteins, lipids, fatty acids, and amino acids. It was originally grown in India, and now it is cultivated in many other countries such as Africa, America and Asia. Moringa is also resistant to drought and can grow best in arid conditions and poor soil. All parts of the Moringa tree are edible, health-supportive, and valuable.

Moringa leaves are the richest source of nutrients, containing more than 46 antioxidants and 90 nutrients. Moringa leaf powder is especially rich in vitamins A, B1, B2, B3, B6, C, D, and K, and calcium, iron, potassium, manganese, magnesium, Lysine, and protein. To put into comparison the dense nutrition Moringa contains, it has seven times the Vitamin C found in oranges, four times the beta carotene found in carrots, four times the calcium found in milk, three times the iron found in spinach, three times the potassium found in bananas, twice the protein found in yogurt, and more fiber than is found in oats! These comparisons are measured by equal weight. As well, Moringa contains all nine essential amino acids and is exceptionally rich in flavonoids.

Moringa seeds are a good source of Vitamins A, B, and C, and are rich in oil of high quality. Moringa oil has medicinal as well as cosmetic uses. After extraction of oil, Moringa seeds are used as a fertilizer and for water purification.

Moringa has a wealth of medicinal properties, including: antioxidant, antifungal, antibacterial, anti-inflammatory, antispasmodic, antipyretic, anti-diabetic, anti-ulcer, and diuretic. Additionally, Moringa is known to help maintain healthy cholesterol levels, balance metabolism, reduce body fat, cleanse the liver, and to have a profoundly healthy effect on the circulatory system, purifying the blood and regulating blood sugar levels. It is also a cardiac and nervous system stimulant.

Moringa is recognized as an effective treatment for numerous conditions, including bronchitis, fevers, scurvy, eye and ear infections, anemia, and catarrh (inflammation of the mucus membrane).

Moringa is advantageous in that it has been proven to possess no harmful side effects with its use, and is completely safe.

Health Benefits of Moringa Include:

- Strengthens the immune system

- Protects from liver damage

- Remedies malnutrition

- Naturally boosts energy

- Treats diarrhea, dysentery, and colitis

- Kills intestinal worms

- Prevents skin infection

- Alleviates headache

- Stabilizes blood pressure

- Controls glucose levels for diabetics

- Heals gastric ulcers

- Is one of the most protein rich plants

- Richest source of iron, elevates hemoglobin level in blood

- Reduces swelling

- Calms the nervous system

- Diminishes appearance of fine lines and wrinkles on the skin

- Aids in digestion

- Supports good sleep

- Promotes a feeling of overall well-being

Chapter 61: Mucuna Pruriens

Mucuna Pruriens, also known as velvet bean, or cow-itch, helps to elevate dopamine in the body. It helps to enhance the functions of the reproductive systems and increase sex drive in both men and women. It is a potent aphrodisiac, with the capacity to increase sexual desire, stamina, sensation, as well as blood vessel dilation for enhanced engorgement. Mucuna Pruriens is also known to elevate mood, and boost energy and endurance. It is a tree native to Southeast Asia, and bears hairy, fuzzy pods containing seeds.

The L-Dopa found in Mucuna Pruriens may help support the body’s capacity to stimulate the natural release of Human Growth Hormone. Dopamine is carried to the brain through the blood, where the pituitary gland naturally increases HGH production. When the levels of dopamine are raised, it also optimizes hormone production of testosterone, leading to improved libido and heightened sexual performance for both men and women. As well, muscle growth is stimulated, and the burning of fat cells is increased.

Research on Mucuna Pruriens has proven that it can not only heighten arousal and increase sexual activity, but it also has the capacity to sustain sexual activity for a longer period of time. Mucuna Pruriens contains five alkaloids that are known to aid in the stimulation of testosterone secretion, and provide greater availability to the gonads. As a result of this increased testosterone, sperm count is improved and testes size is increased.

* Disclaimer – It is not recommended to take Mucuna Pruriens if you are pregnant or breastfeeding. Also, it may counter the effects of anti-coagulant medications.

Health Benefits of Mucuna Pruriens Include:

- Boosts immune system

- Raises energy levels

- Raises sperm count levels, potent aphrodisiac, and sexual stimulant

- Improves density of bones, and assists with osteoporosis

- Helps regenerate organs, including liver, kidney, lungs, and heart

- Reduces body fat, and increases lean muscle mass

- Improves skin health, and diminishes wrinkles

- Antidepressant therapeutic properties

- Helps regulate blood sugar levels

- Promotes good sleep

- Has antioxidant properties

- Helps treat snakebites

- Helps fight Parkinson’s Disease

- Promotes healthy cholesterol levels

Chapter 62: Muira Puama

Muira Puama, commonly named “potency wood,” or marapuama, belongs to the family Olacaceae, and is a shrub native to the Brazilian Amazon Rainforest. Muira Puama is thought to be an excellent stimulant for the libido. Its nutrients support and enhance reproductive function in both men and women. It has a long history of being used traditionally as an energy tonic, cure for impotency, and to promote sexual desire and erectile strength. Muira Puama offers support to physical and psychological aspects of sexual function.

Muira Puama increases blood flow in the body, which aids in heightened sensations, orgasm, and erection. It helps as well to stimulate and tone the nervous system, aids in stress management, treats exhaustion, benefits menstrual irregularities, eases gastrointestinal and reproductive system disorders, and improves overall health. Muira Puama has anti-rheumatic properties that help in dealing with trauma and stress. Additionally, scientists believe Muira Puama increases testosterone levels, although this has yet to be clinically proven.

While botanicals with such claims as “aphrodisiac” have been widely used, Muira Puama has been proven one of the most effective of all by scientists, herbalists, and health care practitioners worldwide.

* Disclaimer – Muira Puama is not recommended for consumption by pregnant and breastfeeding women, as its safety has not yet been proven.

Health Benefits of Muira Puama Include:

- Potent aphrodisiac

- Improves erectile dysfunction

- Enhances mood and motivation

- Increases mental focus and concentration

- Improved physical performance and stamina

- May slightly raise blood pressure levels

- Natural stimulant

Chapter 63: Panax Ginseng

Panax Ginseng, also known as Panax quinquefolius, and American Ginseng, is one of the best infection fighters on the planet. It has been used in Oriental medicine for thousands of years with positive benefits. Panax Ginseng is well known for its adaptogen properties, which make it a helpful superfood when dealing with stress, fatigue, chronic illness, and looking to improve energy levels. It can also be especially helpful in dealing with weight management. Especially for men, Panax Ginseng can support weight loss, and help to keep the excess weight from being re-gained. Women find benefits using Panax Ginseng in relieving symptoms of menopause. It has effects similar to hormone replacement therapy, without the side effects, and is known to help in the prevention of breast cancer.

Diabetics may experience benefits from intake of Panax Ginseng, as it can reduce the spike of blood sugar levels after a meal. Regular intake of Panax Ginseng can assist with lowering blood sugar levels and insulin levels.

Additional properties of Panax Ginseng include its cooling nature, and ability to quench thirst. It has a long history of use in America, where it has grown in the wild. The Cherokee Indians referred to it as “The Little Man,” simply because the root resembles exactly that, and they used it medicinally to treat headaches, dysentery, colic, and convulsions. It has also been known to help in the treatment of asthma, nausea, nervousness, insomnia, anxiety, depression, hangovers, sexual dysfunction, and fertility problems. Nutrients found in Panax Ginseng include: enzymes, minerals, choline, peptides, fatty acids, B vitamins including biotin, and volatile oils.

* Disclaimer – Pregnant and lactating women should consult with a midwife or physician before taking Panax Ginseng

Health Benefits of Panax Ginseng Include:

- Assists in dealing with stress—mental, physical, emotional, and environmental, etc.

- Supports healthy sexual function, and treats erectile dysfunction

- Improves thyroid and adrenal gland function

- Increases overall vigor and energy

- Boosts immune system

- Aids in healthy weight management

- Encourages mental sharpness

- Helps protect from radiation exposure

- Reduces anemia

- Supports healthy cholesterol levels

Chapter 64: Pau d’Arco Bark

Pau d’Arco, also known as Lapacho, or Tabebuia avellanedae, is a South and Central American native plant that has been used in the rainforest for centuries as a powerful healing agent. Not only is it considered an effective antibacterial agent, it is also thought to have possible benefits as a cancer fighter. It is used to treat pain from arthritis, cancers, fever, dysentery, prostate inflammation, boils, and ulcers. The active chemicals, which are called napthoquinones, are beta-lapachone and lapachone. These chemicals and the tannins found in Pau d’Arco Bark are responsible for its powerful healing nature.

The tree has almost one hundred species. It can grow up to 150 feet tall and 6 feet in diameter. The inner bark of the Pau d’Arco tree is used for herbal preparations. Historical use of Pau d’Arco dates back to the Incas, where several tribes used it for making bows. Hence, the literal meaning of the tree name is “bow stick” or “bow stem.” It also has many other common names like trumpet tree, ipes, taheebo, tahuari, and Brazilians referred to it as the “Divine Tree.”

Pau d’Arco Bark is considered a superfood because it has a great many nutrients including: crude fiber, calcium, cobalt, silicon, iron, selenium, zinc, magnesium, potassium, sodium, and vitamins A, B-complex, and C.

Pau d’Arco Bark hosts a wide variety of medicinal uses, including: improves digestive system, removes toxins from the body, purifies the blood, relieves fever, relieves pain, helps in fighting cancer, helps remedy backaches, toothaches, snakebites, reduces joint pain, and helps in the treatment of conditions such as diabetes, arthritis, asthma, bronchitis and respiratory disorders, ulcers, liver ailments, anemia, lupus, yeast infections, candida, pneumonia, strep, tuberculosis, dysentery, malaria, gastritis, wounds and skin inflammations like eczema, hemorrhoids, diaper rash, boils, hernias, facial breakouts, and more.

Pau d’Arco Bark has many therapeutic properties, including: antifungal, antibacterial, anti-inflammatory, anti-cancer, anti-parasitic, anti-tumor, analgesic, antioxidant, antibiotic, bitter, alterative, antiabscess, anticarcinomic, antiedemic, antimalarial, antiseptic, bactericide, fungicide, insectifuge, pesticide, respiradepressant, termiticide, and viricide.

Pau d’Arco Bark is available in numerous forms, including dried bark for teas, powder, capsules, tablets, and tinctures. In order to make tea, it is usually recommended to boil the tea for at least eight minutes so that the active ingredients can be released, as they are not easily dissolved in water. This herbal tea is popularly used during cold and flu season.

* Disclaimer – Do not give Pau d’ Arco Bark to pregnant or breast-feeding women, infants, or children. Also, Pau d’Arco may interfere with blood-thinning medications, or if you are preparing for surgery.

Health Benefits of Pau d’Arco Bark Include:

- Powerful blood builder, and tonic

- Increases production of red blood cells

- Relieves pain and inflammation

- Strengthens the body overall

- Beauty aid (one of the finest herbs in history known to enhance feminine beauty)

- Alleviates pain symptoms associated with chemotherapy

- Stimulates the immune system

- Helps relieve intestinal infection

- Rejuvenates colon vitality

- Fights many types of infection

Chapter 65: Pomegranate

Pomegranate is also known as the seed apple in Latin, Chinese apple, or Punica granatum. It is believed that pomegranate trees were cultivated some 6000 years ago, in Persia and Afghanistan, to Iran and the Himalayan Mountains. Later this fruit adapted to larger areas spanning Asia, India, and the entire Mediterranean belt. Pomegranates have been considered an ancient superfood since Biblical times. History has it that this fruit was associated with health, abundance, prosperity, fertility, marriage, rebirth, eternal life, art, symbolism, and myth for many years.

Pomegranates are known as a rich source of phytochemicals, which act as antioxidants. Pomegranate’s powerful antioxidants give it an extra boost of immune power when fighting disease. Pomegranate’s antioxidants include soluble polyphenols, or ellagic acids, anthocyanins, and tannins. These antioxidants are a powerful defense against free radicals, which cause cellular damage to DNA, premature aging, and lead to diseases such as cancer and heart disease. The antioxidant levels of Pomegranate are three times that of red wine and green tea.

Pomegranate fruit is also known for its significant amounts of vitamin C, and is a rich source of calcium, sodium, riboflavin, niacin, thiamine, potassium, folic acid, pantothenic acid, iron, and vitamins B6, E, and K. Pomegranate seeds and pulp are also a rich source of fiber.

It has been shown that Pomegranate contributes to a healthy heart and circulation, and may reduce cholesterol levels, blood pressure, and the oxidation of LDL cholesterol, while increasing the rate of blood flow to the heart.

Pomegranate Juice is a very refreshing beverage. Pomegranate as a fruit can be peeled and eaten or can be obtained as a freeze-dried Pomegranate powder and added to drinks, and more. This juice powder is naturally sweet, and is extracted from the juice of the Pomegranate’s fresh red seeds.

Health Benefits of Pomegranate Include:

- Increases oxygen levels to the heart

- Fights against osteoarthritis

- Lessens arthritis inflammation

- May help remedy erectile dysfunction

- Defends against cellular damage and mutation

- Helps stabilize PSA levels for men facing prostate cancer

- May reduce cholesterol and plaque buildup in the arteries

- Supports healthy cardiovascular function and reduces risk of heart disease

- Aids in the treatment of intestinal parasites, especially the Pomegranate root bark

- Natural remedy for diarrhea

- Eliminates dental plaque

- Assists in skin whitening

- May interfere with blood clot formation

- Enhances libido

Chapter 66: Reishi Mushroom

Reishi Mushroom, also known as lingzhi mushroom, or Ganoderma lucidum, grows in densely wooded mountainous areas where there is dim light and high humidity. Archeological evidence shows that Reishi Mushrooms have been a food source for 7,000 years and a staple of traditional Chinese medicine for over 4,000 years. The Chinese refer to this outstanding source of antioxidants as the “Mushroom of Immortality,” because it is believed to increase longevity and protect against senility. Since ancient history, Reishi Mushrooms were so highly prized in China that they were reserved only for emperors and royalty. These valuable mushrooms are revered as one of nature’s most rare and beneficial gifts.

Reishi Mushrooms are known for boosting the immune system, lowering blood pressure, promoting better blood circulation and oxygenation to the heart, protecting the liver from toxins, calming and relaxing tense muscles, and promoting deep sleep. Reishi Mushroom has been reported to aid in the treatment of both neurological and psychiatric conditions, such as anorexia, muscle tension, and debility proceeding from lengthy illness. Reishi is also known to be helpful in the treatment of hepatitis B, asthma, anxiety, stress, fatigue, chronic bronchitis, coronary heart disorders, diabetes, rheumatoid arthritis, and conditions connected to environmental stresses. Medicinal properties of Reishi Mushroom include adaptogenic, antibacterial, anti-inflammatory, analgesic, anti-allergic, antiviral, antineoplastic, and antioxidant.

Reishi Mushroom is made up of complex carbohydrates known as polysaccharides, triterpenoids, proteins, and amino acids. These polysaccharides have anti-tumor, immune modulating, and blood pressure lowering effects, and are the most active element found within the Reishi Mushroom. Other main elements possessed by this mushroom are polysaccharides, which provide beta-glucan, alkaloids, mannitol and coumarin.

Reishi Mushroom also comprises another active ingredient: triterpenes, known as ganoderic acids, which bring relief to common allergies by blocking the release of histamines, improving the body’s use of oxygen, as well as liver function.

A great advantage to the use of Reishi Mushroom is that it has been proven over a long history to be completely non-toxic, and has no side effects or health risks.

Reishi Mushroom is available in multiple forms, including powder, dried mushrooms, tincture, pills, capsules, and tablets. Reishi Mushroom is very hard and tough, and therefore not eaten whole in raw or cooked form. Often it is made into a tea or soup broth. Use of vitamin C and lots of water with red reishi powder is recommended for best results.

Health Benefits of Reishi Mushroom Include:

- Strengthens the immune system

- Detoxifies the liver and bowels

- Reduces anxiety—mood lifting and calming effects

- Relieves insomnia

- Boosts energy and stamina levels

- Reduces pain and relaxes tense muscles

- Improves circulation and heart health

- Promotes longevity with anti-aging benefits

- Potent anti-cancer treatment

- Aids with normal and healthy organ function

Chapter 67: Saw Palmetto Berry

Saw Palmetto is also known as Sal Palmetto, Serenoa repens, or Sabal serrulata. It is a miniature palm tree whose deep purple berries served as a source of both food and medicine for Native Americans of the Southeastern U.S. It is the state tree of South Carolina. Saw palmetto is considered a man’s superfood. Early 20th century men used the berries to boost their libido, increase sperm production and treat urinary tract infections. It has shown great possibilities in the health and support of prostate issues as well as controlling male pattern baldness. It is now used to treat non-cancerous enlargement of the prostate. Saw Palmetto’s possible benefits relating to improving circulation may be the reason why it is also effective in improving asthma and other respiratory illnesses.

Hair loss, for men and women, is another problem that can be benefitted with the use of Saw Palmetto. Medical science has also proved that Saw Palmetto can influence the level of sexual hormones produced by the body (testosterone and estrogen). Saw Palmetto can help cure various other medical conditions, including coughs and sore throats, digestive problems, breast disorders in women, and migraine headaches. It also promotes healthy weight gain for underweight individuals.

Saw Palmetto can also be taken for reinforcing the health of the thyroid gland. Saw Palmetto is very helpful in increasing the metabolism of the body. Healthy thyroid and metabolism are imperative for a human body to function optimally. Saw Palmetto is also full of fatty acids. These fatty acids are vital for our body. As well, Saw Palmetto contains phyosterols, which help manage cholesterol levels.

Medicinal properties of Saw Palmetto include: anti-cancer, anti-inflammatory, anti-androgen, diuretic, sedative, and expectorant.

* Disclaimer - Pregnant women should not use Saw Palmetto.

Health Benefits of Saw Palmetto Include:

- Greatly assists in healthy prostate function

- Stimulates urination, and creates a cleansing effect

- Increases libido, and helps with infertility

- Assists pelvic inflammatory disease

- Eases menstrual pain

- Stimulates a healthy appetite

- Treats hair loss

- Naturally aids in breast enlargement

- Induces sleep

Chapter 68: Sea Buckthorn

Sea Buckthorn is also known as Seaberry, and the “Holy Fruit of the Himalayas.” Sea Buckthorn was originally grown in high altitude areas of China and Russia, although it is more widely cultivated today, even in Canada’s Saskatchewan province. It is usually found growing along riverbanks, seashores, or on slopes of high mountains. Sea Buckthorn is native to the Tibetan Himalayas. Its properties have made it a common and essential part of Chinese and Tibetan medicines for nearly 1000 years. There is also a record of Sea Buckthorn being used by the Greeks 1200 years ago. It’s known as a superfood because of its skin healing properties and its overall health enhancing capacity. It is a highly nutritious herb, or thorny shrub, known for its superior antioxidants and unsurpassed source of essential fatty acids, including Omega 3, 6, 9, and the rarely found Omega 7.

Historically, it was used in ancient Chinese medicine to treat skin and digestive problems. It is known to be effective for shortening the duration of common colds and lessening their frequency. Sea Buckthorn has shown possible health benefits as an infection fighter, as well as providing the minerals necessary to lower blood pressure and maintain various levels of homeostasis within the body. Modern studies have pointed out that Sea Buckthorn has qualities that support the well-being of the immune system and may protect the liver. Sea Buckthorn powder is notably used for treating arthritis. It is also used in the treatment of gout, cough, chest discomfort, pain alleviation, and asthma, as well as invigorating blood circulation and aiding in digestion.

Additionally, Sea Buckthorn oil successfully absorbs ultraviolet light, making it an apt sunscreen. It is no wonder cosmetic companies have found this herb as precious as any gem. Because of its anti-inflammatory and anti-microbial properties, ailments like burns, skin rashes, damage by radiation, gastrointestinal ulcers, and disorders of the digestive tract can be treated with the help of Sea Buckthorn.

Sea Buckthorn powder is made from the oily berries that contain over 100 types of nutrients, vitamins, and free amino acids. Sea Buckthorn has over 40 varieties of lipids and is mineral rich with high quantities of trace minerals such as magnesium, sodium, copper, calcium, selenium, potassium, manganese, and iron. It has a high content of vitamin C, bioflavonoids, carotenoids, phenolic acid, tocopherols, phytolipids, and phosphosterols.

Some of the rarest and most potent antioxidants are found in abundance in these berries. It is the only plant known to have fatty acids 3, 6, 7, and 9. Sea Buckthorn powder is used in a variety of products that include cosmetics such as shampoos, soaps, and lotions, as well as beverages, teas, smoothies, jams, dressings, and more.

Sea Buckthorn is often acknowledged as the most balanced fruit found in nature. Its nourishing qualities and curative effects on the body, both internally and externally, have been researched and tested across the world, and the results continue to attest to the amazing superfood qualities of Sea Buckthorn. It contains over 190 biologically active compounds, which include: vitamins A, B1, B2, B12, C, D, K, and P, Omega 3, 6, 7, and 9 essential fatty acids, 42 Lipids, organic acids, amino acids, folate (also known as Vitamin B9 and natural folic acid), tocopherols, flavonoids, phenols, terpenes, tannins, and 20 mineral elements.

Health Benefits of Sea Buckthorn Include:

- Enhances cardiovascular health

- Improves blood circulation throughout the body

- Provides cough relief

- Helps improve complexion of the skin and works as a treatment for acne

- Maintains healthy blood sugar levels

- Improves eyesight

- Boosts energy levels

- Alleviates pain

- Improves oral health, canker sores, cold sores, and promotes healthy gums

- Rejuvenates cellular health and fights the mutation of cells

- Helps improve digestion and increases metabolism of cholesterol and fat

- Aids gastrointestinal health through improved nutrient absorption and regularity

- Assists with peptic ulcers and acid reflux

- Provides protection against premature skin aging

- Improves overall health of the nervous system

- Supports healthy mucous membranes

- Treats skin problems, including burns, wounds, eczema, dermatitis, bedsores, and radiation injury

Chapter 69: Spirulina

Spirulina may be one of the most superlative of all superfoods! It has been consumed for thousands of years, dating back to early Mayan, Aztec, African, and Asian cultures. Spirulina has been responsible for saving many lives from malnutrition and starvation throughout history and presently. It is a blue-green algae, also known as a type of cyanobacteria, grown in deep ocean waters, and found in mountain lakes. Spirulina is a complete protein containing all the essential amino acids, and is made up of about 60% pure, easily digestible protein. Additionally it contains an abundance of nutrients, including all of the B complex vitamins, beta carotene, vitamins C, D, E, carotenoids, manganese, potassium, magnesium, chromium, zinc, copper, iron, selenium, as well as over 94 trace minerals, antioxidants, phytonutrients, and essential fatty acids, including gamma linolenic acid. The GLA found in Spirulina is a valuable nutrient, very similar in structure to human mother’s milk, and is rarely found in other foods.

This synergy of nutrients found in Spirulina naturally assists with improved absorption and assimilation of minerals and vitamins by the body. Adding Spirulina to the diet on a regular basis is a perfect way to ensure the intake of complete nutrition on all levels. Many other forms of vitamin intake are actually not so readily available to the body, and often the nutritional benefits are lost on some level. The difference with taking Spirulina is that the nutrients are very easy for the body to digest and absorb their full benefits. Spirulina is delicious added to smoothies, drinks, snack bars, yogurt and fruit, flax crackers, popcorn, and much more. Spirulina is versatile, and can even be enjoyed alone. Spirulina is available in powder form, flakes, or tablets.

Spirulina promotes optimal health in many ways. It is strengthening to the immune system, and offers protection from oxidative stress, while enhancing a healthy inflammatory response. Spirulina supports the brain, heart, eyes, mood, and more. It is known to be a powerful antioxidant, and its properties include antiviral and antineoplastic. It is an effective weight loss aid and lipid-lowering agent. It is believed to be helpful for digestion, anemia, treatment of nasal allergies, boosting low energy levels, is alkalizing, and more. One of the biggest benefits is possibly its ability to fight infection. Over the years, it has been shown to help fight illnesses that have become resistant to antibiotics.

To put the nutrition of Spirulina in comparison to other common foods, it contains many times more beta carotene than carrots, more protein by weight than soybeans and meat, more iron than in beef or spinach, more calcium than in milk, and more antioxidants than in blueberries. It is highly dense in nutrition, in a concentrated small amount of powder!

Spirulina also has a powerful detoxification effect on the body. It can assist with effectively detoxifying heavy metals from the body as well as radiation. Spirulina is unique in that it is more readily digestible than other algae, like Chlorella for example, because it does not have hard cellulous membranes or a defined nucleus which would need to be broken down before digestion of nutrients occurs. Additionally, Spirulina grows well in hot and alkaline environments, and this contributes to its being one of the most sterile foods found in nature. When it comes to processing and shelf storage of Spirulina, it has the capacity to withstand more heat without deterioration of nutrients. Spirulina is a great choice overall to enhance nourishment as part of a wholesome lifestyle.

Health Benefits of Spirulina Include:

- Rich in highly digestible proteins, minerals, and vitamins

- Rich in essential fatty acids, including the rare GLA

- Raises energy levels

- Enhances heart, liver, brain, and cellular health

- Boosts immune system

- Strong antioxidants for cancer defense

- Rich source of RNA

- Promotes anti-aging, soft skin, and healthy hair growth

Chapter 70: Turmeric Root

Turmeric Root is also known as Curcumin, or Curcuma Longa, and has been valued for over 4,000 years for its long list of medicinal health benefits. Ayurvedic and Chinese medicine recognize Turmeric Root for its ability to promote the health of the liver and brain functions, cardiovascular system, and joints, heal skin disorders and wounds, and for its anti-inflammatory qualities. Turmeric is considered a superfood as well because it is a powerful antioxidant, and has a strong capacity to fight infection, and effectively aid in the healing and prevention of cancer. It is also an important culinary ingredient in many foods such as curry, butter, and cheese, all of which get their color from it. Turmeric Root is known for its brilliant orange color, and has been traditionally used as a dye.

Turmeric Root is an herbaceous Asian perennial plant of the ginger family, which grows horizontally underground with lateral shoots and roots. Turmeric Roots are quite versatile in the ways to use them. They can be enjoyed fresh, grated into many different foods and are complemented with the addition of garlic and ginger. They also can be used in powdered or dried form or pills, and added to teas as well as many other dishes.

Here is a more detailed look at some of the medicinal properties of Turmeric Root:

- Phytochemicals: Turmeric has many plant chemicals which have protective and disease preventing properties.

- Polyphenols and Chemo-Preventives: Turmeric is a rich source of these compounds, which block the entry of chemicals inside the cells and restrain the formation of tumors, helping to treat and prevent cancer.

- Anti-carcinogenic and Anti-oxidative: These are the potent agents found in Turmeric which act as anti-mutagens, free radical scavengers, and bio-protectors that stop cancerous and pre-cancerous growth.

- Anti-Inflammatory: Turmeric contains over two dozen anti-inflammatory compounds, which help relieve pain from inflammation.

- Antiseptic and Antibacterial: Turmeric is effective in killing bacteria, microorganisms. molds, yeasts, and fungi.

Health Benefits of Turmeric Root Include:

- Boosts the immune system

- Potent aid in the healing and prevention of cancer

- Treats Alzheimer’s Disease

- Kills parasites

- Stimulates bile secretion and protects the liver against toxins

- Assists in healing of childhood leukemia

- Encourages health of bones, joints, and skeletal system

- Promotes heart health, and healthy cholesterol levels

- Prevents melanoma, and causes existing melanoma cells to die

- Increases fat metabolism and healthy weight management

- Improves skin health and elasticity

- Provides powerful protection against free radical damage

- Treats psoriasis, burns, and other skin inflammations

- Strong digestive aid

- Blood purifier

- Remedies arthritis and rheumatoid arthritis

- Has a long history in Chinese medicine for relief of depression

- Speeds the healing of wounds

- Promotes radiant skin

- Supports overall health of eyes

- Removes amyloid plaque buildup in the brain

- Balances female reproductive system and lactation

- Purifies and improves health of semen in males

- Assists neurological system’s healthy response to stress

- Maintains balanced blood sugar levels

- Slows down the progression of Multiple Sclerosis

- Boosts cellular health against environmental stresses

- Helps correct Cystic Fibrosis

- Rich source of Vitamin B6

The Pureganic Companion

Detailed Reference Charts

Chapter 71:

SuperFoods=SuperHealth=SuperYou

Superfood Remedy Chart

Learn how superfoods can help to remedy specific ailments that we can heal right at home! Be your own Doctor!

Chapter 72:

SuperFoods=SuperHealth=SuperYou

Sources for Vitamins Chart

Learn which foods can provide you with a rich source of the essential nutrients your body needs for optimal health!

Chapter 73:

SuperFoods=SuperHealth=SuperYou

Sources for Minerals Chart

Learn which foods can provide you with a rich source of the essential nutrients your body needs for optimal health!

Chapter 74:

Common Minerals & Their Functions in the Body

Boron:

- Supports healthy bones

- Aids in brain function and memory

- Regulates hormones

Calcium:

- Used in almost every function of the body

- Important for pH balance

- Enhances tone, power, strength, longevity, vitality and endurance

Chromium:

- Enhances liver synthesis,

- Helps to regulate body metabolism, and build muscle mass

- Maintains healthy insulin and blood sugar levels

Cobalt:

- Maintains/repairs myelin sheath in central nervous system

- Transports glucose from the blood into body cells

- Manufactures/absorbs B-Complex vitamins

Copper:

- Helps in the assimilation of iron

- Assists in the formation of hemoglobin and red blood cells

- Aids enzyme reactions, protein metabolism, Vitamin C oxidation

- Brings benefits to graying and thinning hair

Germanium:

- Supports oxygen uptake, and a healthy immune system

- Naturally cleanses pollutants and toxins

Gold:

- Promotes a feeling of well-being (relaxation), and restful sleep

- Boosts immune system, vitality and longevity

- Assists glandular functions, and joint comfort, and movement

- Enhances energy levels

Indium:

- Supports immune and hormonal systems (achieves hormone stasis)

- Optimizes food and mineral absorption

- Increases utilization of essential trace elements

- Increases energy, sense of well-being, and healthy sleep capacity

Iodine:

- Helps regulate thyroid function

- Aids hormone regulation that controls digestion, heart rate, body temperatures, nervous and reproductive systems, body weight and metabolism

- Natural antibiotic

Iron:

- Provides energy, and builds blood

- Attracts oxygen and carries it to the rest of the body

- Involved in food metabolism, digestion, elimination, circulation, and normal-range blood pressure

Magnesium:

- Aids in nerve relaxation, relieving daily tension, and restful sleep

- Assists digestion, and activates enzymes

- Important for protein and carbohydrate metabolism.

- Aids in muscle contraction and relaxation

- Supports the production and transfer of energy

- Assists nerve conduction

- Maintains proper vertebrae position

- Purifies/purges body tissues of impurities

- Supports regularity and elimination

- Assists with nutrient absorption and assimilation

Manganese:

- Important for all functions of the brain and nervous system

- Aids memory

- Promotes natural immune resistance and restorative functions

- Strengthens tendons, tissues, ligaments, and organ linings

Mineral of Life:

- Supports cell walls and cellular detoxification

- Aids in proper muscle contraction and relaxation

- Promotes health maintenance with 84 trace elements

Molybdenum:

- Regulates body pH levels

- Increases body metabolism, helps burn fat

- Promotes restful sleep, and overall well-being

- Supports carbohydrate metabolism

Platinum:

- Essential for cellular longevity and vitality

- Energizes human cells

- Stimulates brain cells to aid healthy sleep patterns.

- May help support the immune system

Potassium:

- Neutralizes acids, and restores alkaline salts in bloodstream

- Aids in metabolic processes

- Essential for elimination of wastes

- Necessary for cardiovascular and nerve functions

- Helps muscle energy and builds proteins

- Regulates body fluid and electrolyte balance

Selenium:

- Promotes normal body growth

- Aids in fertility

- Promotes tissue elasticity

- Potent antioxidant

- Reduces the retention of toxic metals in the body

- Essential for the proper functioning of heart muscle

Silver:

- Potent natural antibiotic

Sulfur:

- Aids in elimination of toxins

- Helps blood circulation

- Protects against free radical damage, scavenges free radicals

- Promotes beautiful skin

- Flexible bond connects cells, and lubricant found between joints

- May support myelin sheath for nerve protection

Vanadium:

- Promotes a healthy circulatory system

- Helps maintain healthy cholesterol and blood sugar levels

Zinc:

- Helps in assimilation of vitamins

- Aids in normal growth and development

- Supports healthy maintenance of body tissues

- Assists sexual function, immune system, and synthesis of DNA

- Potent antioxidant

Source:

www.meminerals.com/usage.asp

Mother Earth Minerals Inc.

Producing High Quality, Absorbable Mineral Supplements

Chapter 75:

SuperFoods=SuperHealth=SuperYou

Acid & Alkaline Foods Chart

This chart shows foods which are more alkaline forming, or more acid forming to blood levels in the body. It is healthy to maintain a blood pH level that is more alkaline than acid!

Chapter 76:

Acid & Alkaline Principles of Health

Maintaining a healthy balance between acid-forming foods and alkaline-forming foods is one of the most important and accessible things one can do to improve overall health in the body. One known fact is that disease, especially cancer, cannot live in an alkaline environment. Many factors in our lives contribute to an overly acidic body, from a toxicity overload, to a diet high in processed foods, sugar, alcohol, coffee, soda, and the like, as well as constant stress levels and feelings of worry or fear, which produce an acidic state in the body. When an overly acidic state in our body is allowed to persist over a long period of time, the consequence will manifest in one type of disease or another. Making a conscious effort to promote alkalizing foods in our diet can result in healing benefits to cancer, heart disease, diabetes, osteoporosis, loss of muscle mass, chronic fatigue, common colds, flu, and kidney stones, as well as promote detoxification, better absorption of minerals and nutrients, better sleep, mood, and increased energy levels. The body will try to compensate for an overly acidic state by using alkaline minerals in the body; if there is a deficiency of minerals in the body, the result will be a buildup of acids in the cells, causing many health problems. To enhance overall health and wellness, and maintain vitality and a good quality of life, it is important to eat a diet rich in an array of nutrients as well as alkalizing foods.

The modern American diet does not typically include a sufficient quantity of alkalizing foods, like fresh vegetables, probiotic and fermented foods, raw foods, and the like. Overly acidic components largely consumed include meats, eggs, cheeses, dairy, sugar, coffee, soda, alcohol, and way too many processed flour foods, and fast foods. This accumulation of overly acidic foods in the modern American diet is a recipe for disaster! It is recommended to consume a diet which contains 55-80% alkaline-forming foods. If you are in need of a healing diet, consuming more on the majority side of alkalizing foods is essential. For example, cancer cells can no longer survive at a pH level of 8.5 and a heavy alkaline diet during a period of healing and treatment can produce many positive results!

A neutral pH level in the blood is 7.0 and the human blood pH should be slightly alkaline in a normal, healthy state (approximately 7.35 - 7.45). Choosing to eat foods that are alkaline in nature can actually be quite simple, easy, and delicious, once you learn to identify which foods are alkalizing. Starting your day with a simple drink of fresh lemon juice in water, especially on the empty stomach, is a perfect, painless way to alkalize the body on a regular basis. After a long period of fasting during sleep, it does the body a world of good to start with rehydrating in an alkaline way, rather than to start eating more foods which are dehydrating and acid forming upon waking up. The problematic cycle only continues.

It is important to keep in mind that a food which is acidic to the taste does not mean it is acid forming in the blood. For example, lemons are acidic to the taste or touch, but they have a dramatically alkalizing effect inside the body. Tomatoes are also thought to be acidic by many, although they too are alkaline forming in the blood. Some of the most alkaline forming foods include lemon, watermelon, cucumber, and celery! How easy it truly is to consume these deliciously healthful foods! Learning to consume alkalizing foods that you are comfortable with can be simpler than you realize. Including more fresh fruits, vegetables, sprouts, and sea vegetables in your diet is a great place to start. Additionally, hydrating with lots of pure water in replacement of acidic beverages on a regular basis will result in many positive improvements to your health. On top of all that, when you learn to supplement your diet with the powerhouse nutrition derived from cultured, fermented, and probiotic foods, as The Pureganic Companion Recipes show you how to do, your body will shift the balance more toward alkaline in such a big way, and the benefits to your health will be noticed and felt inside and out!

Chapter 77:

SuperFoods=SuperHealth=SuperYou

Expansive & Contractive Foods Chart

This chart shows how all foods and cooking methods are represented on a scale of expansive to contractive, so that you can learn how to bring balance to your diet, health, & lifestyle!

Chapter 78:

Expansive & Contractive Principles of Health

The principal concept behind living in balance with Expansive and Contractive elements is that it helps one to flow more in accordance with the natural rhythms of the Universe and Mother Nature. The human body, in diet, lifestyle, and all aspects within our being, naturally sways like a pendulum, constantly moving back to a state of balance. There are the far extremes from left to right, or in this case, Yin and Yang, or Expansive and Contractive. More importantly, there is a fundamental understanding governing our Universe that these two complimentary forces of energies, Yin and Yang, create and hold in balance the life on Earth. For example, Day and Night, Sun and Moon, Light and Dark, Summer and Winter, Masculine and Feminine, and the experience of being a human is included in these endless harmonious fluctuations between the two forces. Think of a seesaw, and the theory behind what goes up must come down. As we gain insight into how to manage this natural fluctuation in our life and diet, we can achieve greatly increased energy levels, better managed life, more consciously made choices in our diet, which bring deeper satisfaction and fulfillment, increased healing and wellness, and we can experience many overall benefits with living more in balance.

This concept of Expansive and Contractive has been a key influence in studying Macrobiotics as an approach to optimal health, which has been in practice for thousands of years in the Far East. Macrobiotic diets have established a leading role in people who have healed themselves from cancer and many other ailments, as well as assisting in detoxification programs. It is very easy to understand that when a state of dis-ease or imbalance in any way becomes such a problem in your life, you can find great help in healing that situation through learning how to restore balance in your life. You don’t have to specialize in Macrobiotics to learn a few simple ways to help yourself on a path to a healthier life; just look at the basic information, and think how it applies to you. When your body begins to give you a message through cravings and symptoms, you will know better how to treat yourself by taking in the remedy on the opposite end of the Expansive and Contractive Scale.

To look at these dual forces more in detail, Expansive and Contractive, it is helpful to look at how they apply to aspects of our bodies and our lives. Considering the location in which you live: a warm, tropical region would be more Yin, or Expansive, whereas a colder, more Northern location would be more Yang, or Contractive. If you are living in the colder climate, especially during the winter season, you will notice that you are more naturally attracted to eating foods which are more Yang, or Contractive. This may include foods which are hot, with longer cooking times, and things which are salty, meaty, or fried. It helps to establish more of a state of balance with the other dynamics in your life, in this case being a cold environment. Another example is if you are someone who lives with a constant high level of stress, or are a workaholic, these are examples of extreme Contractive, or Yang, elements in your life. You will find yourself looking to achieve balance with that by reaching for things on the extreme Expansive, or Yin, side of the scale, for example: alcohol, coffee, sugar, and the like. If you are aware that you have a headache coming on from having too much alcohol intake, or too much sugar, then you can assist yourself back to balance by taking in a heavily contractive bowl of miso soup, or chicken soup, or a glass of water with a spoonful of apple cider vinegar in it. Suddenly, it works like magic, your headache is gone, and you can experience the bliss of feeling balanced once again. If you are feeling too spaced-out, try eating some grounding root vegetables… The more you experiment with working with your swinging pendulum back to a state of balance, the more you will find the results you desire in your health, diet, mood, and lifestyle. It is healthier for the longevity of one’s life to stay in the range of a mellow and moderate swing than to vary between extreme swings over extended periods.

Chapter 79:

SuperFoods=SuperHealth=SuperYou

Glycemic Index Chart

This chart categorizes how foods affect our blood sugar levels. The low end produces a gradual rise, and the high end produces a sharp rise in blood sugar levels.

Chapter 80:

SuperFoods=SuperHealth=SuperYou

Oils Smoking Points Chart

The point at which oil begins to smoke is the maximum temperature to which it should be heated, and beyond that the oil becomes toxic. Choose the oil for your food at or under these temperatures.

Chapter 81:

Oils, Their Smoking Points, & Your Health!

While it is essential to healthy cooking to become familiar with oils, their smoking point, and how to best use them, it is also important to take into consideration a number of factors that contribute to decreasing the temperature at which an oil reaches its smoking point:

- Combining vegetable oils can change the smoking points of oils used individually

- Oils being prepared along with added ingredients, for example: batter

- Oil cooked in the presence of vegetables, etc., in the pan will slow down the oil reaching its smoking point

- Temperature to which oil is heated

- Presence of salt used in cooking

- Number of times oil is used

- Length of time oil is heated

- Storage of oil (exposure to oxygen, light, temperature)

Learning the best way to store your precious oils is a great way to keep them fresh over time. Oils that are available in dark colored glass are an optimal choice, as many oils are sensitive to oxidation and break down in the presence of light. For example, having olive oil in clear glass in your windowsill is not a great idea, though it may look nice in your kitchen. Dark green, brown, or blue glass bottles are recommended. If you can locate a place in your kitchen away from excess heat, light, and air flow, that is best. Don’t put the oils next to your stove, window, or leave them opened. Rather, find a quality bottle to purchase them in, or transfer the oil into, and keep the oils stored in a dark cabinet or pantry with the caps tightly sealed. Especially if you expect the oil to be in your kitchen for an extended period of months or longer, you may also consider storing them in your refrigerator. This will contribute to slowing down the oil going rancid as well. Certain unsaturated fats, like Olive Oil, may become thick and cloudy when chilled, and will return to a normal oily state in just a few minutes warming up at room temperature. The longer you can help maintain the integrity of your oil in good condition, the healthier and more nutritious it will be when you are ready to consume it!

Consuming unrefined oils is a very healthy choice, as they are typically cold-pressed, or expeller-pressed, and do not include the use of any chemical or high temperature extraction. Unrefined oils are best used for medium temperature cooking, or in the medium-high range for shorter periods of time. They are also great for uncooked preparations. Unrefined oils often carry the most flavor, aroma, and nutrition that an oil can offer.

Consuming refined oils has its place when choosing to prepare food in a high temperature cooking application, such as frying. If you are going to want to get a nice, crisp brown coating on something you are cooking, and potentially over a longer period of time, then select an oil which is not of an extra virgin quality, and something which can remain stable under such cooking conditions. Palm Oil, Coconut Oil, Peanut Oil, and Avocado Oil are all more suitable choices for more intensive frying. In particular, Palm and Coconut Oils, along with Ghee (or, Clarified Butter), are all known to be saturated fats, which renders them more stable and they will not break down so readily under high temperature cooking applications.

Currently, research and studies of mountainous proportions have proved the extreme hazard that margarine is for our health. If you have not yet learned this fact, become aware of it for your own good, throw out any existing margarine in your refrigerator, and begin to use these absolutely delicious, nutritious alternative oils listed in our oil chart. In particular, if you are looking for an excellent flavor oil to replace margarine on your dishes, you might just fall in love with extra virgin coconut oil sooner than you know it! Plus, you will do a world of good for your health. Remember, good fats play a crucial role in nourishing the brain, stabilizing blood sugar levels, providing raw materials for making hormones, and they contribute to a healthy immune system. Why shortchange yourself on consuming the best of the best oils, when they are this important for your body’s optimal health? Regular consumption of good quality fats and oils is required to maintain healthy cholesterol levels, despite modern propaganda that a low fat diet is the way to go. The dry weight of our brains is composed of 50-60% cholesterol. Cholesterol plays a leading role in our brain and every cell of our body! A diet rich in good fats and oils will help you reach a higher level of cardiovascular wellness more effectively than a low fat diet, and likewise improve all other healthy functions of the body, naturally! Don’t be afraid of consuming good quality fats, they help us more than we even know! To learn more about choosing quality oils, see our food selection guide in the Recipe Legend and Notes section of The Pureganic Companion.

Chapter 82:

SuperFoods=SuperHealth=SuperYou

Superfood Nutrition Density Chart

This comparison chart represents just how potent is the nutrition of some Superfoods! If you thought you were getting good nutrition from your normal foods, give Superfoods a try!

Chapter 83:

The Pureganic Companion SuperYou

30 Day Diet Plan

Once you experience for yourself 30 days of taking in these delicious dishes designed to promote optimal health in every way, you will feel better from within, radiate a healthy glow and appearance, and begin to experience for yourself a thriving lifestyle. This diet has been created to help you not only achieve better health, but also to learn great cooking techniques, and be efficient in your kitchen. This diet includes dishes you will prepare fresh daily, and also utilize what was prepared the day before, so that you can be cost effective and resourceful with your food budget, helping you save time and money! Learn to think ahead, and plan wisely over the course of several days for food preparations to come. At the end of this 30-day period, you will be proficient at sprouting and fermenting your own food, making your own cheeses, condiments, grinding your own grains, and much more! Yes, you can learn all of these health-supportive techniques in 30 days! You can also add to the 30 Day Diet any of your favorite foods that are purely organic, and contain no toxins, GMOs, processed sugar, or processed flour. When you commit to this health protocol, the results you will find certainly taking your health to a higher level, bringing you greater satisfaction from your food, and helping support a transformation in the food you crave, and the feelings of nourishment you will cultivate. Most of all, we hope you enjoy preparing your food, and sharing it with loved ones!

Bon Appetit!

Each recipe found in this 30 day diet plan is found in the following collection of recipes. Also included in the 30 Day Diet Plan are four recommended holistically formulated Superfood Supplements for The Pureganic Companion Health & Wellness Protocol. These include: SuperNatural Wellness, Thinking Cap Essentials, Cupid’s Inhance, and Panda Brand Bamboo Wellness. Please refer to our Resources section to read more about these dietary supplements.

SuperFoods=SuperHealth=SuperYou

30 Day Diet

It’s not only a Diet, it is a lesson in cooking!

The Pureganic Companion Recipes

Chapter 84:

The Pureganic Companion Recipe Legend & Forwarding Notes

Measurement Guide:

tsp. = Teaspoon

Tbsp. = Tablespoon

Qrt. = Quart

- EQUIVALENTS:

3 teaspoons = 1 tablespoon

4 tablespoons = 1/4 cup

4 cups = 1 quart

4 quarts = 1 gallon = 16 cups

8 oz. = 1 cup (liquid), and 1/2 lb. (dry weight)

- FOR SLICING PREPARATION:

Small Dice = 1/4” size chopped pieces

Medium Dice = 1/2” size chopped pieces

Large Dice = 3/4” size chopped pieces

Food Selection Guide:

It is of upmost importance when selecting ingredients for your dishes, to choose purely organic. Eliminating toxic additives, genetically modified organisms, chemical preservatives, etc., is one of the first and most important steps to improving one’s health. Every dollar you spend is a vote of approval! Find a healthy alternative to purchasing unhealthy ingredients which support businesses that do not have your health in their best interest and plans of action. Below are some key essential things to know when selecting your food.

Sweeteners:

In a world where sweet confections are everywhere and the craving for sweets is like a potent addiction, it is so important to learn to choose a healthful form of sweet that satisfies you, and brings health benefits to your life. Sugar in processed forms is very dangerous to your health, and is directly linked to many body imbalances including candida, diabetes, cancer, and more. A diet high in sugar is very acid forming in the body; being overly acidic is the type of environment most favored by disease, fungal, and viral infections. When we alkalize our body, disease cannot live in an alkaline environment. Let’s also not forget the ride of highs and lows, and ultimate fatigue experienced with a diet high in sugar consumption. Choosing to have fresh fruit on a daily basis can provide a healthy, nutrient and fiber-filled intake of sweetness. When deciding to eat foods which are made with concentrated sweeteners, it will be the healthiest choice to select sweeteners including coconut sugar, raw honey, maple syrup, and overall choices that are unrefined and wholesome as much as possible. Additionally, choosing dried fruits, like figs, dates, berries, etc., bring many advantages to your health, along with delicious sweetness! While choosing a sugar-free diet can be a challenging prospect, it is very enjoyable and easy to learn to love foods made with organic, wholesome sweeteners. After just a short period where no processed, refined sugars, especially cane sugars, are consumed, your taste buds will adjust dramatically, and allow you to experience the richly fulfilling natural forms of sweetness derived from fruits! Natural sweeteners, coming from nature, are easier for the body to process, and often come with the enzymes, minerals, and other nutrients which help to balance the effects of consuming those types of sugars. Most importantly, choose organic forms of sweeteners, without exception, and try to maintain a healthy balance of your intake of sweets. Also, eating sweet treats along with protein can help in balancing the sugar processing your body will undergo. For more information on the level of sweetness found in certain foods, and the effect it has on our dietary health, refer to the Glycemic Index in our section of charts.

Oils:

Consuming healthy oils is one of the most important aspects of a healthy diet. Not only does it help to bring satisfaction in our diet, but good fats are the most important nutrient required for the healthy function of the brain and central nervous system! Fats are also essential for proper hormonal function, immune system function, and the absorption of fat soluble vitamins: A, D, E, and K. Our human brain is made up of 60-70% fat, most of that fat is saturated fat, and the truth remains that we absolutely need good oils and saturated fat intake to nourish the brain. Constant suggestion to be on a low-fat, low-cholesterol diet is only malnourishing our brain, and leaving us in a state with far less mental clarity and healthy cognitive function, and even can contribute to other neurological disorders including Alzheimer’s Disease, Parkinson’s Disease, increased cancer risk, heart disease, depression, schizophrenia, overeating, and much more. If you are in a state of deficiency of good fats, it may be hard to even come up with the realization of that truth!

Recommended oils for healthy consumption include: Extra Virgin, Cold-Pressed, or Expeller-Pressed, Unrefined, and Organic. These terms will be clearly labeled on your oil bottle, and if you don’t see these terms, for example, Extra Virgin, then you can assume it is not of that standard of quality. Oils go through many processes of refinement, and some oils, which are low in quality, can be harmful to your health. Hydrogenated oils (oils which have been extracted through chemical processes, and high temperature extraction methods), as well as oils which are a by-product of other food manufacturing industries, are not suitable for a healthy diet, and are toxic. In fact, hydrogenated oils and partially-hydrogenated oils have a direct link to free radical damage, and cause cancer. These are the kinds of oils often used by deep-frying fast food restaurants and similar establishments, and the reason is that these types of oils are made to be very stable cooking at high temperatures for long periods of time, and re-use. As well, choosing organic when it comes to oils is very important. As nature designs it, the seeds of a plant where the fatty substances are located are the place where that plant, which has been treated with toxic herbicides and chemical fertilizers, will store or contain the toxins. Toxins are actually concentrated in the fat. So, if you have to make a choice of which foods are a priority for organic, oils are extremely important. The other important thing to keep in mind with oils is which one is the right selection for the food preparation you have planned. It’s not just about matching flavors. Oils all contain a natural smoking point, which means that at a certain temperature, the oil goes beyond a place of having a stable molecular structure, which renders it toxic past its smoking point. The oils at that point can contain free radicals, and it is not recommended at all to use oils which have a low smoking point for high temperature cooking, like frying. For example, Olive Oil is best for lower temperature cooking and consumed raw, whereas Coconut Oil is a good choice for higher temperature cooking. For a complete listing of the smoking points of commonly used oils, refer to our section of charts.

Salt:

Many people recognize the concern for consuming too much salt. Let’s be clear about the importance of good quality salt in our diet. Natural forms of sea salt provide much needed trace minerals to our diet. This intake of minerals helps our bodies reach optimal health in many ways. The problems with heavy salt consumption occur when the choice of salt consumed is table salt, iodized salt, and overly processed forms of salt. Look for sources which come with as little refinement as possible. Pure salt dehydrated from a clean ocean and mountain valley lakes are most recommended. Do not feel as though you are doing something harmful by adding these high quality salts to your food, because rather, you are bringing many benefits to health!

Food Additives:

The true state of food in the modern world is that we are overloaded with choices of food that contain a long list of toxic additives. It is of the upmost importance to educate yourself on these toxins, and learn to read labels of everything you buy. (Better yet, learn to make it yourself from scratch!) One of the best things you can do for yourself is to simply put a stop to consuming foods which contain known toxins. You deserve it! Some of the harmful toxins to avoid include: MSG, guar gum, xanthan gum, carrageen gum, nutritional yeast or other yeast extracts, hydrolyzed protein, soy protein, sodium caseinate, “natural flavoring,” artificial flavors, colors, artificial sweeteners like aspartame, or chemical preservatives of any kind. Many of these ingredients listed above are sadly found in what are considered to be natural foods. Even many health enthusiasts love to use nutritional yeast as a popular condiment. What many people are unaware of is that nutritional yeast, along with MSG, carrageenan, and other food additives, is considered to be an excitotoxin.. These excitotoxins have many dangerous implications for our health. They are primarily responsible for keeping the brain in an overly excited and stimulated state. Just as the adrenal system, which is responsible for helping the body cope with stress, adapts to being kept in an overly excited state, it initiates a fight or flight response that we experience continually, without the chance to find ourselves at rest, and enjoy inner peace. Look at the modern day epidemic with ADHD and anxiety-related disorders, and realize there is a connection with the consumption of these types of food additives in our diet. Excitotoxins have been proven over time to be linked to the causes of Alzheimer’s Disease, Parkinson’s Disease, cancer growth and metastasis, GI tract disorders, migraine headaches, nervous system dysfunctions, and much more!

These types of food additives are used in such a way that they are considered ‘flavoring agents’ to improve the flavors of foods which are often a by-product, or secondarily manufactured item, of another low-quality food industry. Taking a food which is unhealthy to begin with, and disguising it with stimulating chemical flavors designed to be appealing to the taste, still results in consuming food which only brings detriment to our health and well being. Why eat that type of lifeless food to begin with, which requires so much toxic processing to appeal to your palate on a chemical level, and so requires more energy to digest, or is indigestible, and so much less available nutrition is provided? Why not just choose to eat something fresh, as God intended, which is naturally delicious? Have you had the kind of experience where after eating something which you know was completely no good for you, you were left with an insatiable, unbearable craving for more of that food? This kind of experience arises when the body is fed these types of artificial foods, which leave you with lasting effects. Many natural foods contain xanthan gum and carrageenan, as these are used to help stabilize creamy type, non-dairy foods especially, so that they do not separate and become unappealing. We are led to believe that they are derived from seaweed, and natural plants, and are good for us. However, the truth is that they are far removed from their natural source, and reach a state of refined processing which has made them completely toxic, especially to children, and developing brains. When we learn to avoid these harmful food additives, and prepare wholesome food at home using quality, organic ingredients, and nature’s most simple forms of foods, we can easily reach optimal health. Remaining on a healthy path for just a short period, you will reach a state of being totally repelled by the overly processed foods laden with harmful additives.

Coconut:

Coconuts are truly one of God’s great gifts on Earth! They provide such an abundance of health benefits, and all the forms of coconut from the tree to the flowers to the nuts have excellent and versatile uses. The lauric acid found in coconut oil is highly beneficial to our health! Coconut is a saturated fat, which was intentionally given a bad reputation at one point in modern dietary history. However, when coconut is consumed in healthy, natural, and organic forms, it is highly beneficial to our health. Especially when your diet is not regularly overloaded with saturated fats, like those found in meats and animal products, and when you have a healthy heart, consuming coconut will never bring health problems to you. Many of the recipes in The Pureganic Companion call for coconut oil, coconut milk, and coconut meat, or shredded coconut. It is important to choose high quality organic sources, including Native Forest Coconut Milk, which does not contain any unnatural gums or food additives. This coconut milk in particular is very high quality, and 100% organic. Almost all other canned coconut milks contain preservatives and stabilizers like carrageenan gum, or xanthan gum, if you read the label closely. Another recommended coconut product is Edward & Sons “Let’s Do Organic” Creamed Coconut. This product is a condensed coconut cream, sold in a box, and is very high quality, with no junk included. Edward & Sons also makes a line of all organic coconut products which come recommended. Look for these on your store shelves. As well, if you are so lucky, grab a local coconut off the tree and crack it open to enjoy the freshest, best coconut with your meals. We also suggest cooking and baking with coconut oil, and it is best to find unrefined, extra virgin coconut oil. For extended, very high temperature cooking, choose the coconut oil which is not extra virgin, as it can withstand higher heat.

Produce:

Choose fresh, local, seasonal and purely organic produce for the highest quality and most potent nutrition. Food that travels from afar loses nutrition quickly over time. (For example, strawberries lose approximately 80% of their Vitamin C content within 48 hours of being harvested. Think of how long it is before you get your strawberries!) Let the seasonal produce inspire your dishes and excite you, and create the variations you will use in your recipes. Seek out and support farmers and producers of natively grown fruits, vegetables, and nuts that are in season in your local area. These produce selections will provide you with ultimately the highest level of nutrition at the time of year that they are intended to be enjoyed. Base your ingredients by what are the best looking options for produce, or what is fresh harvested. Shopping trips to the grocery store should begin by walking through the produce department first, and this is tried and true advice to help you save money, and eat more healthfully! Choosing great produce can help steer the rest of your diet in a positive direction. Get to know your local farmers and food producers. You can save money, support good business, and receive fresher, more nutrient-filled food by purchasing produce direct from farmers, farmer’s markets, and CSA shares. (CSA means Community Supported Agriculture, and is implemented by farms who provide a regular share of their harvest to paying members, often over the stretch of a season, and this is often very affordable.) Begin to consciously influence food producers, restaurants, produce managers, etc., to carry only purely organic, non-GMO food. Express your opinions to everybody you know who can effect the change we want to see in the world, and it is important to totally withdraw support for those wanting to poison the sacred food chain on Earth. Remember, every dollar you spend is a vote of approval!

Notes on Seed Saving:

One of the best ways to begin to take responsibility for growing your own fresh, healthy food is to incorporate Seed Saving from vegetables, fruits, and herbs each time you are preparing food in the kitchen. Seed Saving can reduce your trash pile, and transform it into seedling plants you can then grow in your garden! You can trust that the best food available to you on Earth is that which you cultivate with your own hands. The effort is so worthwhile. Plants actually develop a relationship with you, which ultimately nourishes you well beyond just nutrients. It reaches you on an energetic level of nourishment. We save the seeds of vegetables, especially heirloom vegetables, from the foods we prepare in our kitchen, before cooking them. The seeds almost always grow in our garden, and over a year’s time, it is truly amazing the hundreds and thousands of plants you can see growing in your garden. Each time there is a food ready for harvest in your garden it becomes a focal point of your cuisine, and re-directs your energy away from driving out to the store to purchase more packaged food. Seed saving can be very simple and easy. The most it requires is some regular tending, and once that is accomplished the rewards are exponential! Share a garden with your family, a friend, or neighbor, and inspire each other to garden. With more practice and experience, gardening can blossom into one of the best parts of your life, and easily be one of the most attainable ways to reach optimal health! What better way to add value to the food you have already purchased, than to consume it along with growing more of it at no extra expense, as well as being enriched by the experience and gaining the knowledge of the process! This is a way to truly create wealth!

Notes on a Healthy Diet:

- When we are preparing food, every step involved, from the selection process, to the washing of foods, cutting, blending, cooking processes, and more, offers a chance to breathe life into what we are doing, consciously, with positive thought and intention. The amazing effects of gratitude, and fully embodying thanks for your food during the process of bringing it to your table actually has the ability to enrich you as you take the food into your body even well beyond the measure of nutrients. Using your breath and prayer can add many benefits to your health, especially bringing healing where it needs to be. If you truly want to be on a path that helps you reach optimal health in its highest form, remember to practice gratitude with all your involvement with your food!

- Creating a healthy diet on a daily basis is a wonderful way to maintain cleansing and detoxifying the body regularly. As opposed to eating an extreme diet, and overloading your body with many toxins and imbalances, leading up to an occasional period of extreme cleansing and fasting, which can be very challenging, you can learn to achieve cleansing in simple, easy, and painless ways in your everyday diet. You can live in harmony with preventative medicine, and live more in balance, as an approach to health. You are what you eat, so make the best of it! Even the simplest of practices, for example starting your day with a glass of purified water and fresh lemon added to it will help to alkalize the body and keep the liver clean, which is responsible for the detoxification of the body. When you are ingesting water, or working with the element of water in cleansing your food, try to remember to bless the water, and give thanks for it, as it is very mutable, and will carry your blessing deep into your being.

- Making the effort to include more raw foods in your diet will help you reach optimal health in many ways. The modern diet for many people is mostly composed of cooked foods and processed foods. We forget how simple and available some of the healthiest forms of nutritious foods can be. Nature has provided us with perfect choices for foods to enjoy, even on the basic level of eating an apple or a cucumber. Try to incorporate these foods more into your diet, and your body will thank you! Raw food preparation does not always have to be a complicated process of soaking, sprouting, and complex combinations of things. Raw food enjoyment can be as simple as just eating foods in their raw, organic state, and when you do this, you will find once again how your appetite can be fulfilled, instead of leaving you in a state of many cravings, and searching for a snack to fill an obvious imbalance or deficiency of nutrients.

- A great way to achieve purchasing the healthiest foods you can acquire, and help keep costs down is to plan and prepare your foods in advance, and coordinate with bulk and wholesale buying opportunities. There are many ways to create savings through purchasing bulk grains, beans, nuts, seeds, oils, dried fruits, etc., through online organic food buying clubs (See Green PolkaDot Box in our Resources & Links section), special orders with your local natural food stores, and wholesale purchasing with large organic food suppliers.

- Planning ahead to have a storage of bulk foods will save you so many trips to the store, buying the same thing in a small volume over and over, paying more each time for the extra packaging, taxes, gas, and shipping costs. Having a store of food at home is also the best way to ensure always being able to prepare something healthy for you and your family when you need it. When you buy the majority of your foods in bulk, you will find out how quickly you minimize your consumption of packaged and processed foods. Not only will this bring your health to a higher level, it will keep your trash levels down, make your kitchen easier to manage, and lower the cost of your overall diet!

- Learning to utilize all parts of your food, and create a no waste policy is a great way to maximize on the resources you have available. No waste can only bring you to more abundance! Composting, making stock, using all edible parts of a food, and getting into many different methods of preparation, from pickling to drying, fermenting, and preserving, can help you to get the very most out of your food. Making the effort to do it yourself from scratch, and learning new ways to prepare food, can elevate your diet and lifestyle for the better in numerous ways. Learn to think outside of the box, and find a way to be highly resourceful with what you have in hand. This is fully empowering and enriching! We live in a modern society that has made things so disposable, but life on Earth has not always been like this. Your children are the perfect audience to have when taking your kitchen and garden creations to a level of fulfillment you can feel good about. They will learn the process too, and get excited about it, and teach it to the next generation in the future.

Choose the Vitamix Blender!

In The Pureganic Companion Recipes, you will find many procedures call for the use of the Vitamix Blender. Allow us to introduce to you this outstanding quality machine! For kitchen and health enthusiasts, or professional chefs, this is the only kitchen tool you will ever need! You can prepare most of our recipes using an alternative, but once you use the Vitamix, you will see for yourself the difference. This is a machine of high capacity, very durable, with great ease of use, and with great results every time! Grind your nuts into butter, grind your grains and beans into flour, prepare perfect powders, purees, smoothies, sauces, sorbets, ice cream, and much more. Even grind your coffee into a fine grind, as well as cacao beans and flax seeds into fine powder!

The Vitamix is American Made, and offers a lifetime guarantee. Remember how you hear about things of the past being made so much better? This machine will take you back to when things were built to last! The Vitamix is surely one of the very BEST investments our family has ever made. We have given up use of all other kitchen appliances, for the most part. The Vitamix pretty much can do it all! You can find an alternative to using an electric blender with many great hand-crank mills, but there is nothing quite like the Vitamix. We highly recommend you bring a Vitamix home to your kitchen, and find food preparation fun, healthy, quick, beautiful, and as easy as the Vitamix delivers.

Notes on How to Fillet Your Own Fish:

Begin by selecting fish for your preparation which is vibrant in color, especially where the gills are located, has a fresh smell, no slimy appearance to it, and the eyes of the fish are clear instead of cloudy. These signs all indicate that your fish is a fresh catch, and will be a quality choice for your meal. Learning to take a whole fish and cut it up yourself can be very helpful to know, and can save you money when purchasing fresh fish. The following instructions will be directed toward the filleting of a round fish, in whole form, like salmon, tuna, and mahi mahi, although the procedure will be similar for other types of fish as well. (If you purchase whole fillets with the skin on, and wish to trim them into skinless portions before cooking them, then proceed from step 6.)

1. Make a clean surface to work on, preferably with a large cutting board. Take a sharp, yet flexible knife, and begin to cut a slice perpendicular to your fish just inside from where the tail is, and the body of the fillet ends. Cut all the way to the bone in the center of the fish.

2. Make your next cut also perpendicular to the fish just inside of the where the head is, past the first fin, and where the body of the fillet begins. Cut all the way to the bone in the center of the fish.

3. Next, make a long cut along the top edge of the fish, just inside of the top fin. Run your knife from the cut made in step 1 to the cut made in step 2. (You will be removing the fillet section of one side of the fish only at this time.) Score and then slice along the top edge of the fish, positioning your knife to trim toward the center backbone, separating all the flesh cleanly away from the bone. Do the same along the bottom edge of the fish, trimming toward the center backbone. Then cut from tail to head, just above the backbone, and gently pull away the body of the fillet as you do, exposing the backbone. Work from the top of the fish, all the way to the bottom edge of the fish, and keep your knife pressed down firmly toward the backbone, as you lift and pull away the body of the fillet. Using knife strokes that are continuous from tail to head, working your way toward the bottom of the fish will help to incrementally remove this fillet section.

4. Place this fillet with skin on aside. Repeat step 3, and continue to remove the body of the fillet from the other side of the fish.

5. Now take the fish skeleton with head and tail on it, and set aside for stock, or composting.

6. Clear off your cutting board to further trim your fillets. Place them skin side down.

7. Make a small incision with your knife on one corner of the tail end of the fillet, between the skin on the bottom, and the flesh above it. Slice as close to the skin as possible, and cut in just enough to grab hold of the skin with your thumb and index finger.

8. Next, holding onto the skin underneath with your thumb and index finger, keep a tension pulling the skin toward you, as you draw your knife away from you, with a slight downward angle toward the skin, making a clean separation between the skin and flesh. Try to move your knife evenly from the tail end of the fillet all the way toward the head end of the fillet.

9. If you do not slice the skin all the way off perfectly in one cut, just turn the fillet over, and try to slice again a small section of skin to grab a hold of. Then place the fish skin side down, and repeat the process in step 8 again until all the skin has been removed.

10. Repeat this process for both fillets. Then trim away any fatty edges on the fillet’s surface which you will want to add to your stock pile, rendering a clean and beautiful fillet of fish.

11. Next, you may wish to remove the center bones out of your fillet using a pair of tweezers.

12. You may also choose to slice away the bloodlines of certain fish, like tuna or mahi mahi, on either side of the center line of bones, which have a darker color than the rest of the flesh. Make a clean incision with your knife from end to end, and remove those sections. Your pets will love them, and your fish will taste much better after being cooked without them!

13. It is best to slice out portions of your whole fillets, if you wish to serve portions, while the fish is in this raw state, before cooking. After cooking, the fish will be flaky when you cut into it, and break apart. Slicing sections raw will render clean cuts.

14. Now you are ready to season, marinade, or proceed as you wish with your fillets of fish.

Chapter 85:

The Pureganic Companion Recipes

Condiments & Spices

Garlic-Ginger-Turmeric Condiment

Ingredients:

1 cup

Olive Oil

2 tbsp.

Fresh Garlic, minced

2 tbsp.

Fresh Ginger Root, finely grated

2 tbsp.

Fresh Turmeric Root, finely grated

Pinch

Sea Salt

Yield: approx. 8 servings

Procedure:

1. Combine all ingredients in a small jar, like a mason jar, with a tight fitting lid. Stir together.

2. This condiment can be spooned over your favorite dishes, like grains, salads, soups, and more. It can also be stored for a long time, and the oil will become more infused as it sits.

Variations:

- Try adding approximately 1 tsp. of your favorite Superfood Powders, for example: Dulse, Kelp, Bladderwrack, Chaga Mushroom, Shiitake Mushroom, Bamboo, Mesquite, Hawaiian Alaea Red Sea Salt, or other.

- Add fresh chopped herbs or dried herbs, if desired, for example: Thyme, or Basil.

Benefits:

If there was ever a condiment to put over your food which boosts your health, this is it! Take the potent medicinal benefits of these three roots, and let them sit in olive oil, and you have created a delicious, curry-like infusion with great flavor to spoon or drizzle on top of your food, in a totally raw form. These three roots are all responsible for helping boost the immune system, keeping viruses, unhealthy bacteria, and fungi away, supporting good digestion, reducing inflammation in the body, even from cancerous tumors, and so much more. Try this easy recipe today, and have a condiment waiting for you ready to use whenever your food is served, which will optimize your health with every bite you eat.

Homemade Curry Powder

Ingredients:

1/4 cup

Cumin Seeds

1/4 cup

Coriander Seeds

1/4 cup

Mustard Seeds, (Brown, Yellow, or both)

2 tbsp.

Ginger Root, dried pieces

2 tbsp.

Fennel Seeds

1 tbsp.

Fenugreek Seeds

1 tbsp.

Black Peppercorns, whole

1 tsp.

Red Chili Flakes

1 tsp.

Cardamom Seeds, whole-removed from pods (or 2 tsp. Cardamom Pods)

10-12

Curry Leaves, dried, (from the Curry Plant)

2 tsp.

Cinnamon Powder

1/4 cup

Turmeric Powder

2 tsp.

Chili Powder (optional)

Yield: approx. 10-20 servings

Procedure:

1. Begin by combining all ingredients, except the last three powders, in a medium sized, dry frying pan. Turn on medium-low heat.

2. Slowly heat the whole spices, stirring occasionally, until they become fragrant, as they toast gradually. This process may take approx. 3-5 minutes. Be careful not to use heat too high, or over-toast the spices. (Note: the mustard seeds will begin to pop, then the toasting is done.)

3. Allow the spices to cool on a separate plate.

4. When the spices are cooled, place them in the Vitamix Blender. (If you do not have a Vitamix, a simple coffee bean/spice grinder will work for this.) Grind them on high speed to a fine powder, for approximately 30 seconds - 1 minute.

5. Transfer the powder to a mixing bowl. (Note: you may wish to sift the powder if there are any remaining bits that are not well ground. Those bits can be saved for future use in a stock!) Stir in the turmeric, chili, and cinnamon powders.

6. When it is fully cooled, the curry powder can be stored in an airtight jar, and will be wonderfully fragrant and flavorful for a year or more, as you add it to your favorite recipes over time!

Variations:

- Try adding the curry leaves if they are available to you. These are often found at small Indian or ethnic markets and specialty stores. The leaves are from the “curry plant” which has a flavor somewhat reminiscent of curry powder. It is used commonly in India, and makes a great addition to the rich flavors of this curry powder.

- Substitute whole red chili peppers for the red chili flakes if desired.

Benefits:

Curry is a combination of roots and spices blended together. It has long been known to greatly improve digestion, and to be invigorating, warming. The curry spices awaken the senses, and the soul. They have great medicinal benefits in a number of ways from healing illness, to also keeping illness away. Adding spice to your foods is a key to optimal health! There is really no comparison to the quality of making your own spice powder from whole spices, as opposed to purchasing powder blends at the store. Powdered spices begin to oxidize over time, once they are not in their whole form, and their flavor degrades. The toasting and grinding in this curry powder recipe brings out truly the most amazing flavors one can imagine!

Homemade Garam Masala Spice Blend

Ingredients:

1 Tbsp.

Cardamom Seeds (removed from whole pods)

1 Tbsp.

Coriander Seeds

2.5 tsp.

Cumin Seeds

1 Tbsp.

Black Peppercorns, whole

1/2 tsp.

Cloves, whole

1 stick

Cinnamon

1/2 tsp.

Nutmeg, whole (grated)

Yield: approx. 8 servings

Procedure:

1. Begin by combining all ingredients, except the nutmeg, in a medium sized, dry frying pan. Turn on medium-low heat.

2. Slowly heat the whole spices, stirring occasionally, until they become fragrant, as they toast gradually. This process may take approx. 3-5 minutes. Be careful not to use heat too high, or over-toast the spices. (Note: the cumin seeds will become very fragrant… when they are ready, the toasting is done.)

3. Allow the spices to cool on a separate plate.

4. When the spices are cooled, place them in the Vitamix Blender. (If you do not have a Vitamix, a simple coffee bean/spice grinder will work for this.) Grind them on high speed to a fine powder, for approximately 30 seconds - 1 minute.

5. Transfer the powder to a mixing bowl. (Note: you may wish to sift the powder if there are any remaining bits that are not well ground. Those bits can be saved for future use in a stock!) Stir in the freshly grated nutmeg.

6. When it is fully cooled, the garam masala can be stored in an airtight jar, and will be wonderfully fragrant and flavorful for a year or more, as you add it to your favorite recipes over time! It makes a nice addition to soups, spicy desserts, spice rubs on fish, meat, and vegetables for grilling, roasting, and more!

Variations:

- If whole nutmeg is unavailable, substitute 3/4 tsp. of powdered nutmeg.

- If whole cinnamon stick is unavailable, then at the end of grinding, add 1 tsp. cinnamon powder.

Benefits:

Garam Masala is a combination of sweet and peppery spices blended together. The flavor is somewhat reminiscent of chai and curry mixed together. These spices have long been known to greatly improve digestion, and to be invigorating, warming. The garam masala spices awaken the senses, and the soul. They have many medicinal benefits in a number of ways from healing illness, to also keeping illness away. Adding spice to your foods is a key to optimal health! There is really no comparison to the quality of making your own spice powder from whole spices, as opposed to purchasing powder blends at the store. Powdered spices begin to oxidize over time, once they are not in their whole form, and their flavor degrades. The toasting and grinding in this spice recipe brings out truly the most amazing flavors one can imagine!

Note:

While spices can often be hard to locate, and expensive, it is very affordable to buy spices in the bulk section of your local natural foods store. Ordinarily, you can find a wide selection of spices, and only purchase the amount that you want, even if that is just a tablespoon or whatever. At that rate, you can find all the spices you need to create your own powdered spice blends for very little cost. Purchasing spices in bulk will surely save you money compared to buying each of these ingredients in small spice jars. Check it out!

Jamaican Jerk Spice Blend

Ingredients:

3 Tbsp.

Allspice Berries

2 Tbsp.

Yellow Mustard Seed

1 Tbsp.

Cumin Seeds

4 tsp.

Paprika

1 Tbsp.

Black Peppercorns, whole

1 tsp.

Thyme (dried leaf)

1 tsp.

Garlic Granules (or 1/2 tsp. garlic powder)

2 tsp.

Chili Powder (from Roasted Red Chilies)

1/2 tsp.

Cayenne Powder

1/2 tsp.

Nutmeg, whole, dried (grated)

1/8 tsp.

Mesquite Powder (optional)

1/8 tsp.

Hawaiian Alaea Red Sea Salt

Yield: approx. 10 servings

Procedure:

1. Begin by combining the first seven ingredients (except the powders) in a medium sized, dry frying pan. Turn on medium-low heat.

2. Slowly heat the whole spices, stirring occasionally, until they become fragrant, as they toast gradually. This process may take approx. 3 minutes. Be careful not to use heat too high, or over-toast the spices. (Note: the mustard seeds will begin to pop when the toasting is done.)

3. Allow the spices to cool on a separate plate.

4. When the spices are cooled, place them in the Vitamix Blender. (If you do not have a Vitamix, a simple coffee bean/spice grinder will work for this.) Grind them on high speed to a fine powder, for approx. 1 minute.

5. Transfer the powder to a mixing bowl. Stir in the chili powder, cayenne, freshly grated nutmeg powder, mesquite powder, and sea salt.

6. When it is fully cooled, the jerk spice can be stored in an airtight jar, and will be wonderfully fragrant and flavorful for a year or more, as you add it to your favorite recipes over time! It makes a nice addition to salad dressings, sauces, spice rubs on fish, meat, and vegetables for grilling, roasting, and more!

Variations:

- If whole nutmeg is unavailable, substitute 3/4 tsp. of powdered nutmeg.

- Substitute 2-3 whole chili peppers for the chili powder, if desired.

Benefits:

Jerk Spice has been a classic and beloved staple in seasoning food in Jamaica forever. These spices have been known to greatly improve digestion, and to be invigorating, and warming. They have many medicinal benefits, from healing illness, to keeping illness away, and preserving food. Adding spice to your foods is a key to optimal health! There is really no comparison between the quality of your own homemade spice powder and the powder blends you can purchase at the store. Powdered spices begin to oxidize over time, once they are not in their whole form, and their flavor degrades. The toasting and grinding in this spice recipe brings out the most amazing flavors one can imagine!

Note:

While spices can often be hard to locate and expensive, it is very affordable to buy spices in the bulk section of your local natural foods store. Ordinarily, you can find a wide selection of spices, and only purchase the amount that you want, even if that is just a tablespoon or whatever. At that rate, you can find all the spices you need to create your own powdered spice blends for very little cost. Purchasing spices in bulk will surely save you money as compared to buying each of these ingredients in small spice jars. Check it out!

Sesame Gomasio Condiment

Ingredients:

2 cups

Sesame Seeds (whole, brown)

2 tsp.

Sea Salt (approximately)

2-3 tsp.

Your favorite Superfood Powder, (see suggestions below)

Yield: approx. 10-12 servings

Procedure:

1. Toast the sesame seeds and salt by heating them in a dry frying pan, or saucepot, on medium heat for a few minutes, or until the seeds become fragrant, turn light brown, and start to pop. Stir them frequently, or toss the pan around to keep the seeds toasting evenly. Once the seeds have gotten very hot, finish the toasting on low heat, so they do not burn.

2. Once they are evenly toasted, cool the seeds on a plate for a few minutes.

3. Next, grind the seeds and salt and any additional powders in the Vitamix Blender. Turn the blender on a medium speed, and it will quickly make a sesame powder. Before finishing in the blender, it’s a good idea to scrape down the sides of the blender, and grind the sesame seeds again to make a more evenly ground mixture.

4. The gomasio can be stored in an airtight jar for a long time, especially if stored in the refrigerator.

Variations:

- Try adding approximately 2-3 tsp. of your favorite Superfood Powders, for example: Dulse, Kelp, Bladderwrack, Maitake Mushroom, Shiitake Mushroom, Bamboo, Mesquite, Lucuma, Hawaiian Alaea Red Sea Salt, Spirulina, Chlorella, or other.

Benefits:

Gomasio is a scrumptious condiment, great to sprinkle on many dishes from salads to grains, sprouts, popcorn, entrees, soups, and more. Gomasio is rich in healthy oils, minerals, vitamins, and more. It has a long history of use in macrobiotic diets and throughout Asian culture. This method of grinding the salt with the warm oils in the sesame seeds makes for better digestion, and absorption of nutrients. The taste alone will leave you coming back for more! Gomasio is a healthy alternative to using other condiments that are overly processed and full of toxic additives. Sesame seeds are a good source of minerals, especially calcium and zinc.

Homemade Ketchup

Ingredients:

10

Tomatoes, fresh (Roma or Plum may work best, or a meaty tomato of your choice)

10

Sun-Dried Tomatoes

1

Onion, small sized

2

Garlic Cloves

1 Tbsp.

Apple Cider Vinegar

1 tsp.

Lemon Juice

2 tsp.

Sea Salt (or add to taste)

1 tsp.

Chili Powder

1 tsp.

Thyme, dried

1/2 tsp.

Oregano, dried

1/4 tsp.

Clove Powder

13

Dried Figs

1/2  tsp.

Coconut Oil

Yield: approx. 40-50 servings

Procedure:

1. Combine all ingredients in your Vitamix Blender, and blend on medium-high speed until creamy and smooth.

2. Transfer the ketchup to a medium size saucepot. Bring to the stove, and turn on very low heat.

3. Simmer the ketchup on the stove, over low heat, until the water evaporates out of the ketchup to a nicely thickened state. Cooking times may vary, from 30-60 minutes, or more. Long, slow cooking is best. Reduce the ketchup to your desired consistency, texture, and color. The longer the ketchup cooks, the thicker and darker it will become.

4. When the ketchup is finished cooking, cool it, and then store in an airtight container in the fridge.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Mesquite, Dulse, or other.

- Add fresh chopped chili peppers, or a pinch of cayenne, if you desire spicy ketchup.

Benefits:

This is the easiest recipe, and you never need to go buy ketchup again. It takes less than 5 minutes to prepare (minus the cooking time). You will impress anyone to whom you serve homemade ketchup! Do you know anyone who makes his/her own ketchup? It is so simple! All this, and no toxic poisons…. Imagine the money you can save. Store-bought ketchup is filled with many harmful ingredients, from MSG, to artificial flavors, lots of processed sugar, unhealthy yeasts, and more—even the best quality organic ketchups! Ketchup is one of those things that seems to be a common household item, and served with many popular dishes; however, these days it comes with many undesirable additives. Try making your own ketchup, and enjoy how delicious, simple, and rewarding it can be! You can store the ketchup in your refrigerator for a longer period, and add it to dressings and other dishes you create over time. We promise you will never want to buy ketchup again!

Homemade Mayonnaise

Ingredients:

2 cups

Extra Virgin Olive Oil (approx. 1 cup/1egg is added gradually & can be adjusted.)

2

Eggs (yolks + whites)

1

Turmeric Root, fresh, 1-2” piece

2

Garlic Cloves

2 tsp.

Apple Cider Vinegar

1 tsp.

Sea Salt (or add to taste)

2 tsp.

Mustard (optional, …see our recipe for Homemade Mustard)

1 tsp.

Chili Powder (optional)

1/2 cup

Fresh Basil, or 5-10 stems/tops worth of leaves and soft stems (optional)

Yield: approx. 12-15 servings

Procedure:

1. Combine all ingredients in your Vitamix Blender, except do not add the olive oil.

2. Turn your Vitamix Blender on low speed, approx. phase 5.

3. Have the olive oil ready in a separate measuring cup (best with a pour spout) ready to drizzle in slowly to the blender. While the blender is running, gradually add the olive oil. Pour it in until you begin to see the mayonnaise coagulating and becoming thick. (Note: When the blender has spun the thick mayonnaise out to the sides of the blender, and the blades are no longer whipping the mayonnaise, it is finished.)

4. Turn your blender off, and adjust flavoring to taste. It may be perfect just the way it is!

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Mesquite, Shiitake, Dulse, Mustard Seed powder, or other.

- Substitute powdered dry turmeric, if fresh roots are unavailable.

- Substitute fresh chopped chili peppers, or a pinch of cayenne, for chili powder.

- Substitute lemon juice for apple cider vinegar.

- Add one jar of anchovies in olive oil (approx. 1.7 oz.) to the blender. This is nutritious, and delicious!

Benefits:

This recipe offers a great wealth of nutrition in enzymes, essential fatty acids (good fats), immune boosting support, antioxidants, and much more! You can make your own mayonnaise almost quicker than you can open a mayonnaise jar. Use this opportunity to power up the nutrition of your diet using high quality oils, and you will receive many health benefits, and experience rich satisfaction. Remember, rich nutrition promotes healthy weight loss, so don’t be shy with the mayonnaise!

Note:

This basic procedure for mayonnaise can be used to make a very simple recipe using just olive oil, egg, salt, and a dash of vinegar. All the additional seasoning is optional, but makes a great way to get mixed into your recipe potent nutrition, and enhanced deliciousness! It also is a better value than store-bought mayonnaise, which is often full of unhealthy additives and refined, overly processed oils. Try adding your favorite herbs and seasoning to your mayonnaise for each unique dish. Fresh made mayonnaise is very versatile and makes a great accompaniment to almost any dish.

Homemade Whole Grain Mustard

Ingredients:

1 cup

Mustard Seed, (or a combination of yellow and brown mustard seeds - yellow are milder, whereas the brown are used for more Dijon style mustards.)

1.5 cups

Apple Cider Vinegar

2/3 cup

Water

1 tsp.

Sea Salt (or add to taste)

1-2 tsp.

Raw Honey (optional)

1/8 tsp.

Turmeric Root, freshly grated, or dried (optional, for a yellow mustard)

1

Garlic Clove (optional)

1/8 tsp.

Allspice Powder, (optional)

Yield: approx. 40-50 servings

Procedure:

1. Begin by soaking the mustard seeds in vinegar and water for approx. 48 hours. Add the seeds to a glass jar, and allow them to be covered by the water and vinegar. Cover the jar loosely with a towel, and band or tie to allow the mixture to breathe. The seeds will absorb the moisture, and grow. Keep an eye on the soaking seeds, and make sure they stay moist and covered as time goes by. If the water level goes down in the jar, and the seeds are not covered with moisture, simply pour a little more water on top.

2. Once the mustard seeds have sufficiently softened, add the mixture to your Vitamix Blender. Grind the mustard seeds well, and then add all the remaining ingredients as you desire. If the mustard comes out too thick, it can be thinned out using a little more apple cider vinegar until you have reached your desired consistency. The prepared mustard may thicken up as it sits in the refrigerator over the first days. Simply thin it out again with a little vinegar or water…. More vinegar will add a little more tang to the taste.

3. It is recommended to allow the mustard to sit for 1-3 days before serving. It will be at its spiciest taste in the first couple days, and then mellow over time.

4. Store in a glass jar in the refrigerator. This mustard will last for many months, and will not deteriorate or go rancid. Use it as an addition to all your favorite recipes!

Variations:

- Substitute Kombucha Tea or Kombucha Vinegar (aged tea) for the apple cider vinegar and water in this recipe. Allow the seeds and kombucha to soak in a jar for 1-2 weeks, until the seeds have softened well to the point that they pop when you bite into them. Then blend the mixture well. (Note: if you desire a longer fermentation you can leave the mustard seeds soaking for up to 1 month, and then blend.) See our recipe for making your own Kombucha!

- Add fresh chopped chili peppers or a pinch of cayenne pepper if you desire spicy mustard.

- Add your favorite herbs to the blend if you prefer, for example: rosemary, thyme, or tarragon.

- To make a nice honey mustard, add approx. 1 part honey to 1 part mustard, combine, and store jar in the refrigerator. It will last almost forever.

Benefits:

Mustard is a potent addition to the healthfulness of your food. The history of Mustard dates back over 5,000 years, and it has been widely used as a medicine for many things, including healing common cold and flu ailments. Mustard is rich in nutrients, and has anti-inflammatory properties. Mustard seeds added to a bath are an old folklore remedy known to cure headaches, and be very warming especially with sickness during cold weather. Mustard is also known to be a laxative, help increase appetite, heal respiratory problems when used as a poultice, and help with elimination of toxins. This recipe is so simple and easy to prepare. Everyone can enjoy the health benefits and great taste of homemade mustard, plus here is one less item to have to purchase on your regular grocery list! Give it a try!

Chapter 86:

The Pureganic Companion Recipes

Smoothies, Drinks, & Nutmilk

Cacao-Coconut Superfood Smoothie

Ingredients:

1 can

Coconut Milk (approx. 13.5 oz.), or condensed coconut cream

35 oz.

Coconut Water (approx. 2 cans, or a little more)

3 Tbsp.

Raw Cacao Powder, or Cacao Nibs

7-15

Dried Figs (depending on level of sweetness desired)

1 Tbsp.

Goji Berry Powder (optional)

1 Tbsp.

Maqui Berry Powder (optional)

Pinch

Sea Salt (optional)

Pinch

Cayenne or Chili Pepper (optional)

Yield: approx. 4-5 servings

Procedure:

1. Combine all the ingredients in the Vitamix Blender. Turn on high speed, and blend well for approximately one minute, or until the smoothie is perfectly smooth. (For best blending results, you might try adding all the solids first, and just a little of the liquids, blend, then gradually add the rest.)

2. Pour into glasses and enjoy! Extra smoothie can also be left in the refrigerator and blended up later on for another serving.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Bilberry, Blueberry, Pomegranate, Elderberry, Ginger, Maca, Baobab, Mesquite, Hawaiian Alaea Red Sea Salt, or other.

- If fresh coconut is available, use as much green coconut water and coconut meat as you can.

- Substitute approximately 1/2 cup Goji Berries for the 2 Tbsp. of Goji Berry powder.

- Substitute 1/2 cup shredded coconut for the coconut milk, and blend well! This comes out very creamy!

Benefits:

This smoothie is a rich and deliciously creamy version of chocolate milk, loaded with superfood nutrition. It is a great way to thoroughly enjoy the taste of taking in so many health benefits with the superfood powders! This smoothie is also rich in vitamin C, and other vitamins, minerals, protein, and healthy fats, and is alkaline forming, anti-parasitic, and much more. It will also bring on an energized, happy mood! Cacao is rich in many important minerals, especially magnesium and sulfur. Cacao is also one of the highest antioxidant rich foods on Earth! It can help take away a headache or backache. This is like a totally naturally sweet dessert, free of actual sweeteners! Try it, and love it!

Coco-Mocha Smoothie

Ingredients:

52.5 oz.

Coconut Water (approx. 3 cans, 17.5 oz. each, or a little more)

1/4 cup

Shredded Coconut

3 Tbsp.

Raw Cacao Powder, or Cacao Nibs

2 Tbsp.

Coffee Beans, or Espresso Beans

7-15

Dried Figs (depending on level of sweetness desired)

2 Tbsp.

Raw Honey (optional, if you desire a little sweeter flavor)

Yield: approx. 6-8 servings

Procedure:

1. Combine all the ingredients in the Vitamix Blender. Turn on high speed, and blend well for approximately one minute, or until the smoothie is perfectly smooth. (For best blending results, you might try adding all the solids first, and just a little of the liquids, blend, then gradually add the rest.)

2. It is recommended to leave the smoothie to sit approximately 5 minutes or so after blending once, and then blend again a second time to get a creamier, better blended smoothie.

3. Pour into glasses and enjoy! Extra smoothie can also be left in the refrigerator and blended up later on for another serving. (Note: this smoothie gets even better over the next couple days!)

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Ginger, Maca, Baobab, Lucuma, Bilberry, Blueberry, or other.

- If fresh coconut is available, use as much green coconut water and coconut meat as you can.

- Substitute pitted dates for the figs, if desired. Dates and Cacao go great together!

- Chill the smoothie for approx. 30 minutes in the refrigerator, and then blend again before serving. This will yield a stronger infusion of flavor and coffee in the smoothie.

Benefits:

Here is a delicious mocha flavored smoothie that gives you a great alternative to drinking a cup of coffee, but still gives you the boost you may be desiring. Especially when you would rather have a cool, refreshing drink instead of a hot beverage, try this Coco Mocha Smoothie! It really is a special treat! All the added coconut makes it creamy, naturally sweet, and more nutritious than your average cup of coffee. Drinking the freshly ground coffee beans is actually less acidic than having the coffee steeped in hot water. Cacao is a superfood rich in many important minerals, especially magnesium. Cacao is also one of the highest antioxidant rich foods on Earth!

Pineapple-Coconut Superfood Smoothie

Ingredients:

1

Pineapple, (fresh is preferred)

1 cup

Shredded Coconut

17.5 oz.

Coconut Water (approx. 1 can, or a little more)

2 Tbsp.

Your favorite Superfood Powder (see suggestions below)

Yield: approx. 6 servings

Procedure:

1. Using a knife, slice the skin off the pineapple. Chop the pineapple in a few large pieces, and add to the Vitamix Blender.

2. Add all of the remaining ingredients to the Vitamix Blender, Turn the blender on high speed for approximately 1 minute or until your smoothie is creamy, and well blended.

3. Pour into glasses and enjoy! Extra smoothie can also be left in the refrigerator and blended up later on for another serving.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Goji Berry, Maqui Berry, Bilberry, Pomegranate, Elderberry, Lucuma, Camu Camu, Sea Buckthorn, Spirulina, Chlorella, Astragalus, Ashwagandha, Eleuthero Root, Bee Pollen, Bamboo, or other.

- Substitute 1 can of organic coconut milk for the shredded coconut.

- If fresh coconut is available, use as much green coconut water and coconut meat as you can.

- If fresh pineapple is not available, then canned or frozen pineapple can be used, or another one of your favorite local fruits!

- Trying adding Fresh Kefir to your recipe for a healthy probiotic twist, and an added tang to the flavor! (See our recipe for Homemade Kefir!)

Benefits:

This smoothie is a great way to take the classic favorite Piña Colada, and combine it with the healthiest Superfood powders available to thoroughly enjoy the taste of taking in so many health benefits with the Superfood powders! Pineapple is a rich source of the enzyme, Bromelain, which aids in digestion. This smoothie is also rich in vitamin C, and other vitamins, minerals, protein, and healthy fats, and is alkaline forming, anti-parasitic, and much more. Enjoy this one!

Strawberry-Banana Superfood Smoothie

Ingredients:

3

Bananas (peeled, broken in pieces, and frozen in a bag)

2 cups

Strawberries, Frozen or Fresh. (approx. 1 pint) with stems & leaves removed

1/2 cup

Shredded Coconut

35 oz.

Coconut Water (approx. 2 cans/bottles worth)

2 tsp.

Spirulina Powder

2 tsp.

Moringa Powder

2 tsp.

Chlorella Powder

2 tsp.

Maqui Berry Powder (optional)

Yield: approx. 4 servings

Procedure:

1. Using your Vitamix Blender, add all the ingredients, and blend on high speed for approx. 1 minute. (For best blending results, you might try adding all the solids first, and just a little of the liquids, blend, then gradually add the rest.)

2. Serve and enjoy!

Variations:

- Add 1-2 tsp. of your favorite Superfood Powders, for example: Ginger, Pomegranate, Elderberry, Camu Camu, Sea Buckthorn, Bamboo, or other.

- Add 1-2 tsp. of Supernatural Wellness Powder for optimal health!

- Substitute organic apple juice, or your favorite juice for the coconut water, if desired.

- Substitute fresh Nutmilk, like Cashew Milk, for the coconut water, if desired… (See our recipe for Nutmilk)

- Add peeled orange sections, if desired.

Benefits:

This simple smoothie has an extra creamy variation, ingredients available to almost everyone, and is a delicious way to enjoy such a wealth of nutritious green powders with the sweet fruit flavors. The rich green powders offer essential fatty acids, enzymes, protein, antioxidants, vitamins, minerals, and much more! You will feel a real energy boost, and immune system boost with this smoothie recipe, especially trying it a few days in a row! Spirulina in particular is known to help with healthy skin and hair growth. Experience for yourself a difference in your skin softness and hair growth after just a few servings! Even children will love this super healthy way to start the day!

Watermelon-Elderberry-Coconut Smoothie

Ingredients:

1

Watermelon, (small)

1 cup

Shredded Coconut

17.5 oz.

Coconut Water (approx.. 1 can, or a little more—optional)

1 Tbsp.

Elderberry Powder

1 tsp.

Beet Powder (optional)

Yield: approx. 8 servings

Procedure:

1. Slice the rind off the watermelon, and compost (or see recipe for pickled watermelon rind). For this smoothie, it may only require part of the melon, if the melon is large.

2. Add enough large melon pieces to the Vitamix Blender, (seeds included) to fill the blender about 75-80% full.

3. Add all remaining ingredients to the blender, and turn on to high speed for approximately 1 minute, or until the smoothie is blended well and creamy smooth!

4. Pour into glasses and enjoy, or save for later! Just blend it up again before serving.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Maqui Berry, Goji Berry, Bilberry, Blueberry, Strawberry, Pomegranate, Green Papaya, or other.

- If fresh coconut is available, use as much green coconut water and coconut meat as you can!

Benefits:

This a creamy watermelon delight! What a delicious way to eat so many beneficial watermelon seeds as well. These can help in healing parasite conditions, and much more! Watermelon is very alkalizing; disease cannot live in an alkaline environment. This smoothie is cleansing. Elderberry is a powerhouse of nutrition, boosts the immune system, is very high in vitamin C, and keeps away unwanted germs and viruses.

Note:

A fantastic, whole foods approach way to using your watermelon rinds for a delicious health benefit is to pickle them! The process is simple, and the end result is so great you will temporarily forget about cucumber pickles. See our recipe for pickled watermelon rind.

Chai Tea

Ingredients:

1 can

Coconut Milk (approx. 13.5 oz.)

2 cans

Purified Water (use the coconut milk can refilled with water)

3

Red Rooibus Tea Bags

2 Tbsp.

Coriander (whole seeds)

2 Tbsp.

Ginger (fresh grated, or whole dried root pieces)

1 Tbsp.

Cardamom (whole pods)

1 tsp.

Cloves (whole)

1/2 tsp.

Black Peppercorns (whole)

1/4 tsp.

Red Chili Flakes (optional)

1/2 tsp.

Nutmeg (freshly grated if available)

1/2 tsp.

Cinnamon Powder

1/2 cup

Raw Honey (or add to taste)

Yield: approx. 5-6 servings

Procedure:

1. Heat the coconut milk and purified water in a medium sized saucepot, and bring to a boil.

2. Add the Rooibus tea and spices to the pot, stir together with the milk, place a cover on the pot, and turn the heat down to very low. Simmer for another 10-15 minutes. Then turn off the heat, and allow the chai tea to steep about 10 minutes more.

3. Stir in the honey, and strain before serving. Enjoy!

4. This tea can also be strained off, and stored in your refrigerator for later use. Iced Chai Tea is also delicious, or the tea can be warmed again for later servings. As well, Chai Tea can be used to flavor smoothies, ice cream, cheesecakes, sweet cream sauces, and more!

Variations:

- Substitute Kukicha Twig Tea, Black Tea, Green Tea, Yerba Mate, or Bamboo for the Red Rooibus Tea.

- Substitute a milk of your choice, for example: whole cow’s milk, almond milk, hazelnut milk, or other. Using fresh nutmilk, add this milk near the end of cooking for best results.

Benefits:

Chai Tea has a long history of use in India, where spices are so readily used for robust health, good digestion, keeping the food sanitary, and more. Chai is a wealth of spice nutrition. Boost your immune system, receive lots of antioxidants, minerals, and warm up your body and soul. Try chai after a filling meal, and you will notice its great effects on digestion. Also, try warming up your mornings with chai, or whenever you need a healthy, caffeine-free energy boost!

Sweet Citrus Brew

Ingredients:

4 cups

Organic Apple Juice

4 cups

Purified Water

10

Red Rooibus Tea Bags

10

Mint Tea Bags

2

Oranges, thinly sliced

1

Lemon, thinly sliced

Yield: approx. 7-8 servings

Procedure:

1. Add the apple juice and water in a large saucepot, and bring to a boil. Add the teabags, turn off the heat, and cover the pot to steep for approximately 5 minutes.

2. Add the orange and lemon slices to the pot, stir, and cover for another 5-10 minutes to steep.

3. Serve the tea and enjoy! (You probably will want to strain off the fruit slices before serving.)

Variations:

- Substitute Kukicha Twig Tea for the Red Rooibus Tea.

- Spearmint would be a tastier addition than peppermint, but any mint will do.

Note:

Nothing compares to fresh mint. If you do not have some already growing in your garden, you can soon! Here is a simple way to start a mint plant. Take the fresh mint you obtain for this recipe, and use the leaves off of the stem, picking them off above each node, while leaving the stem and top set of leaves intact. Take the mint and place it in a small glass or jar. Immerse the stem in water above all those leaf nodes, with the top set of leaves left out of the water. As you admire it like cut flowers for a week or two, you will see roots growing out of the leaf nodes along the stem. When the roots have grown well, plant it in a pot of soil, and place it in the sun! You will have a mint plant, which is very easy to grow and gives you delicious fresh mint whenever you need it.

Benefits:

This Sweet Citrus Brew offers many vitamins and minerals, is alkalizing, and also tasty and warming, especially on a rainy or winter day. This is also a great holiday drink to enjoy! The whole citrus steeping in the tea is a great way to take in extra nutrition, help digestion, and more. It’s almost like a delicious spiced cider!

Mint Limeade

Ingredients:

2

Limes, Fresh

1 Qrt.

Purified Water

3 Tbsp.

Raw Honey

4 sprigs

Fresh Spearmint, or Peppermint

Pinch

Hawaiian Alaea Red Sea Salt

Yield: approx. 4 servings

Procedure:

1. This limeade can be made simply by hand, although it is recommended to put it in the Vitamix Blender to get a nice thorough blend of the mint, honey, and water. Begin by taking the limes, slice in half across the middle of the limes, giving you two halves with the stem and bottom. Hold a lime half in your hand, and while holding it over the blender, place the fork into the lime and squeeze the lime juice out, rocking the lime back and forth, and rotating it to squeeze out all the juice. Repeat with all of the lime. Add a small amount of lime zest to your drink if you like, as it is incredibly good for you and adds great flavor!

2. Add all remaining ingredients to the Vitamix Blender, and turn on high speed for about 15-20 seconds, blending well. (Note: Save your mint stems, and grow your own mint… see below)

3. Pour and serve this delicious, refreshing Mint Limeade. It can also be saved for later servings in an airtight container.

Variations:

- Try this drink when it is a very hot day, and you want to cool down with ice added to the Vitamix Blender.

- Add a pinch of Cayenne Pepper for a more cleansing effect.

Note:

Nothing compares to fresh mint. If you do not have some already growing in your garden, you can soon! Here is a simple way to start a mint plant. Take the fresh mint you obtain for this recipe, and use the leaves off of the stem, picking them off above each node, while leaving the stem and top set of leaves intact. Take the mint and place it in a small glass or jar. Immerse the stem in water above all those leaf nodes, with the top set of leaves left out of the water. As you admire it like cut flowers for a week or two, you will see roots growing out of the leaf nodes along the stem. When the roots have grown well, plant it in a pot of soil, and place it in the sun! You will have a mint plant, which is very easy to grow and gives you delicious fresh mint whenever you need it.

Benefits:

This is a very cleansing drink that is enzyme and mineral rich, and loaded with nutrition. It also refreshes you just when you need it. This Limeade will provide lots of Vitamin C, promote healthy digestion, take away headaches and stomach aches, and keep away unwanted bacteria, offering you a great boost to your health. It is also alkalizing. The raw honey is a natural sweetener with many health benefits. This Mint Limeade is such a delight, you may find yourself craving it! Try starting out your morning with this delicious, cleansing beverage.

Lemon Water, Morning Tonic

Ingredients:

1

Lemon

1/4 tsp.

Cayenne Pepper

1 tsp.

Maple Syrup (optional)

Pinch

Sea Salt

1 Qrt.

Purified Water

Yield: approx. 4 servings

Procedure:

1. Slice the lemon, and squeeze the juice into the purified water, in a mason jar or large glass.

2. Add all the remaining ingredients in the water, and stir together. This is a good time to swirl the lemon water around the jar, and give thanks for the blessing of the water.

Variations:

- Try adding approximately 1 tsp. of your favorite Superfood Powders, for example: Elderberry, Turmeric, Green Papaya, Ginger, or other.

Benefits:

This simple drink is one of the best possible ways to start your every day, the first thing you ingest in the morning on an empty stomach. It is completely alkaline forming, and will help cleanse your liver and whole body from toxins and imbalances. Remember, disease cannot live in an alkaline environment. If there is one small, simple step to good health that can be done daily, this is it! Even just the lemon and water is very beneficial, but these ingredients work synergistically to offer minerals, keep away parasites and all unwanted bacteria, and illness. This tonic is very cleansing. Water is known to be the most mutable of elemental forces on our planet, and has the capacity to carry into our bodies the message we directed at it. It is good to remember this, and set our personal intention for a healthy body and good life in the lemon water tonic, so that it can be imprinted from within.

Spicy Hot Chocolate

Ingredients:

1 can

Coconut Milk, (approx. 13.5 oz.)

3 cans

Purified Water (use the same measure as the can of coconut milk)

1/4 cup

Cacao Powder

2 tsp.

Ginger Powder

2 tsp.

Chili Powder

1/2 tsp.

Vanilla Bean Powder (optional)

1/2 cup

Coconut Sugar Granules

1/4 tsp.

Sea Salt

Yield: approx. 8 servings

Procedure:

1. Combine all the ingredients in a medium sized saucepot. Whisk them together well.

2. Heat the pot on medium-high heat, cover with a lid, and when it starts to come up to the beginnings of a boil, turn the heat down to low, and simmer for another 20-25 minutes, stirring occasionally.

3. Taste the hot chocolate, and season how you like it. The longer the cooking time, the more flavor infusion takes place in the coconut milk, and makes for a richer, more delicious, full-bodied hot chocolate.

4. Serve and enjoy! This drink can also be saved in the refrigerator, and heated up another time to drink.

Variations:

- Try adding approximately 1 tsp. of your favorite Superfood Powders, for example: Turmeric, Bamboo, Maca, Mesquite, or other.

- Add red chili flakes or thinly sliced dried chipotle chili peppers to the mix, if desired.

- Substitute Cacao Nibs for Cacao Powder; just blend them up first in the Vitamix Blender to a fine grind.

- Substitute 1 Tbsp. freshly grated ginger root for the ginger powder.

- Add 1/2 tsp. of Cinnamon Powder, if desired.

Benefits:

Take a chocolate lover’s favorite hot chocolate drink, and transform this into a superfood hot chocolate, with many benefits to your health! Mineral rich, digestion supporting, loaded with antioxidants, immune system boosting, invigorating, warming, energizing, and absolutely delicious! This is like the ancient and popular form of drinking hot chocolate consumed in cacao-growing countries and ancient civilizations like the Mayans and Aztecs. It has always been revered, for it keeps many pests and illnesses away. Try making this hot chocolate on a day you need an energizing, warming drink, and you will be pleasantly surprised at just how magnificent this hot chocolate is!

Nutmilk

Ingredients:

1 cup

Cashew Pieces, raw, soaked overnight

4 cups

Purified Water

Pinch

Sea Salt

1/4 tsp.

Cinnamon Powder (optional)

1/4 tsp.

Vanilla Extract, or Vanilla Bean Powder (optional)

Yield: approx. 4 servings

Procedure:

1. After the cashews have soaked 8 hrs. or overnight, strain them, and rinse them. Add them to your Vitamix Blender, creating a soft paste of the ground cashews.

2. Add the water, a little at a time, and all remaining ingredients to the Vitamix Blender.

3. Turn on the Vitamix Blender to high speed, and blend the mixture well to a super-creamy milk for approximately 1-2 minutes.

4. No need to strain this wholesome milk. Just pour and enjoy.

5. Serve this delicious cashew milk warm or cold. It can be enjoyed alone or with cereals, granola, sauces, smoothies, chai tea, desserts, and more. It can also be saved in an airtight container in the refrigerator for use later the same day, or early next day only.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Goji Berry, Elderberry, Bee Pollen, Beet Root, Ginger, or other.

- Substitute almonds, macadamia nuts, Brazil nuts, hazelnuts, or your favorite nuts for the cashews. (Nuts with skins may be briefly blanched to remove the skins easily if you desire creamier, more refined milk.)

- Substitute seeds of your choice, or blends of nuts and seeds, like almonds and hemp seeds. Try sesame seeds, sunflower seeds, pumpkin seeds, or any of your favorites.

- Add a little natural sweet from 1/2-3/4 cup of pitted dates, or raisins. (Soak the dates for a few hours beforehand, and add them to the blender with the soaking water included.)

- Add 1-2 tsp. of coconut oil to create an extra rich, smooth, creamy Nutmilk.

- If you prepare almond milk, start by soaking the whole almonds, and then after blending the milk, strain it through several layers of cheesecloth, or a “nutmilk bag” which is like a thin cloth bag perfect for separating the nut fibers from the creamy milk, and squeeze out only the milk. Then use the nut meal in other recipes for bread, crackers, bars, etc… (Note: the nutmilk bags can be very helpful, and are easy and inexpensive to pick up at natural food stores, or online.)

- For a richer variation of the Nutmilk, add less water to the blend, approx. 2-3 cups, or to taste.

Benefits:

Fresh Nutmilk is a great way to make nuts easily digested, and less acidic. Still in raw form, and rich in all essential fatty acids, the nutmilk is extremely nutritious! It provides many nutrients including vitamins, minerals, enzymes, antioxidants, and more. The nutmilks are also protein rich, and a great way to include your favorite superfood powders and herbal teas easily to a quick and simple recipe. Nutmilks are an excellent substitute to dairy milk in classic recipes you love, but they will not clog you up, are lower in calories, and can actually aid in healthy weight loss. This recipe is a great way to enjoy your favorite nutmilks, without acquiring them in toxic packaging, and with unhealthy additives, stabilizers, preservatives, etc….

Chapter 87:

The Pureganic Companion Recipes

Homemade Breads & Pastry Crusts

Sprouted Essene Bread

Ingredients:

3 cups

Grains of your choice, sprouted- (For Example: Rye, Spelt, Wheat, Quinoa, Millet, Amaranth, Oat Groats, Buckwheat, Lentils, etc…)

1/2 cup

Sourdough Culture (See our recipe for Homemade Sourdough Culture)

1 tsp.

Sea Salt

1 tsp.

Coconut Oil for greasing the pans

Yield: approx. 1-2 loaves

Procedure:

1. Begin by soaking the grains in a bowl with plenty of purified water (3-4 times the volume), overnight.

2. The next day, pour out the soaking water, and rinse the grains in a colander or strainer, with fresh water.

3. It is recommended to begin sprouting the grains by placing them in a fine strainer. (Note: use a stainless steel strainer, or one that will not rust.) The strainer can be suspended over a large bowl, to release excess moisture, and allow for air flow around the sprouting process. The bowl with the sprouts should be left out at room temperature, and remain covered while doing so. (Note: A clean towel may work best, to keep out any potential flies while sprouting. As well, you can leave the grains to sprout in a glass mason jar, or sprouting jar, covered with cheesecloth or a breathable fabric, tied with a twine or band, and left inverted over a measuring glass.)

4. Over the course of 2-3 days sprouting, rinse the sprouts 2-3 times per day, and continue to leave them out covered. After that time has passed, you will notice a little sprout, or tail, growing from each of the grains. A little sprout is a good stage. For example, a sprout longer than 1/4” is getting to be a little too far into the sprouting stage.)

5. Once the sprouted grains are ready, you will grind a soft meal with them. (Note: you may choose to take out a small portion of the grains to add into the ground mixture at the end for some added texture in the bread, if desired.)

6. Place the sprouted grains in the Vitamix Blender on medium speed for approx. 1 minute. Use the accelerator tool to push the grains back down toward the blades, making an even ground mixture. Set aside in a large bowl when done. (Note: It is advised not to overfill your Vitamix Blender for best results on grinding the grains. Fill the Vitamix approx. 1/2 way, and then do a second batch of grinding.)

7. In the large bowl with the ground mixture, add the sourdough starter, salt, any whole grains set aside, and optional ingredients. Stir together well using a wooden spoon.

8. Lightly oil one loaf pan, or two small loaf pans with coconut oil. Place the sourdough mixture into the pans.

9. Allow the loaves to ferment in the pans for another 1-2 days, at room temperature. Set the pans in a warm place, and make sure to leave them covered with a clean towel, to keep out potential flies.

10. Once the loaf in the pan has had the additional time to ferment, it can then be dehydrated at a low temperature (approx. 170 degrees F in the oven). Drying at below 200 degrees F will ensure that vital enzymes are not lost in the high temperature cooking process, and provides ultimately more nutrition. Usually, it may take up to about 4 hours for the bread to fully dehydrate, and is indicated by the shrinking bread pulling away from the sides of the pan. A small slice to test if it’s done will work.

11. Allow the bread to sit out and fully cool. Then it can be sliced and served, or stored away for later use. This sprouted bread is a wonderfully healthy addition to sandwiches, and snacks, and is great served with pesto as a topping, and much more!

Variations:

- Try adding your favorite seasonings to the mixture for flavors and combinations you love! For example:

- Add 1/2 cup grated carrots, 1/2 cup raisins or dates, and 2 tsp. of cinnamon.

- Add approx. 1-2 cups of sunflower seeds, sesame seeds, and your favorite herbs: basil, rosemary, sage…

- For a delicious cheesy variation: Add 1 medium sized chipotle pepper, which can be ground up in the Vitamix Blender with the grains, after rehydrating in a little warm water (add the water too), and stir into the mixture approx. 2 cups of shredded cheddar cheese.

- To dry the bread, you may also use a food dehydrator instead of an oven, or a solar-drying method on a long, sunny day, flipping the bread over in the pan at the halfway point to dry more evenly.

- Add approx. 1 –2 Tbsp. of your favorite Superfood Powders, for example: Dulse, Kelp, or Bladderwrack Seaweeds, Bamboo, Moringa, Maca, Lucuma, Cacao, Mushroom or Berry Powders, or other.

Benefits:

During the sprouting of the grains, they become much sweeter through a natural process. When the grains germinate a sprout, an enzyme, diastase, is created which transforms the starch in the grain to sugar. This makes for naturally sweet bread, rich in flavor and dense nutrients. Sprouted grains come alive with nutrition through the sprouting process. The nutrition of sprouted foods is said to be 400 times that of the same food, unsprouted!! Why would anyone choose not to sprout their food, and receive this heightened nutrition, given the choice? These grain sprouts are a rich source of enzymes, often lacking in the modern diet, and so they really improve digestion, especially when added to other foods in your meal. The sprouts are also a great way to boost protein levels, and to receive many vitamins, minerals, and a host of other nutrients as well. Essene Bread has a rich history of use back to ancient civilizations, and biblical times. It has been a staple for people, along with other simple fermented foods, for ages. It is also long lasting as well as nutritious.

Homemade Sprouted Grain Tortillas

Ingredients:

1 cup

Spelt Berries

1 cup

Whole Corn Kernels

1 Tbsp.

Olive Oil

1/2 tsp.

Sea Salt, (or add to taste)

2 Tbsp.

Your favorite Superfood Powders (optional) (For example: Mushroom Powders, Seaweeds, or Green Powders)

Yield: approx. 4-5 servings

Procedure:

1. Begin by soaking the spelt and corn in a bowl with plenty of purified water (3-4 times the volume), overnight.

2. Next day, pour out the soaking water, and rinse the soaked spelt and corn in a colander or strainer, with fresh water.

3. It is recommended to begin sprouting the grains by placing them in a fine strainer. (Note: use a stainless steel strainer, or one that will not rust.) The strainer can be suspended over a large bowl, to release excess moisture and allow for air flow around the sprouting process. The bowl with the sprouts should be left out at room temperature, and remain covered while doing so. (Note: A clean towel may work best, to keep out any potential flies while sprouting. As well, you can leave the grains to sprout in a glass mason jar, or sprouting jar, covered with cheesecloth or a breathable fabric, tied with a twine or band, and left inverted over a measuring glass.)

4. Over the course of 2-3 days sprouting, rinse the sprouts 2-3 times per day, and continue to leave them out covered. After that time has passed, you will notice a little sprout, or tail, growing from each of the grains. A little sprout is a good stage. A sprout longer than 1/4” on the spelt berries for example is getting to be a little too far into the sprouting stage.)

5. Once the sprouted grains are ready, it is time to spread them out on a dry baking sheet, or baking dish, or oven-safe frying pan to dehydrate in your oven, at the lowest temperature setting available. (Note: if you have available a food dehydrator, this is also a good option to use for the drying out of the sprouts.) The sprouted grains should be spread somewhat thinly, so that they can effectively dehydrate faster. It is better to use more baking dishes than to pile them in one too thickly.

6. The sprouted grains can go in an oven at 170 degrees F, approximately, and dehydrate naturally, without any of the good enzymes and sprouted nutrition being lost in the cooking process of higher temperatures. They should be left to dry out for several hours, or more, checking occasionally to see how they are drying out, and moving them around the pan. When there begins to be a crisp sound as they move around each other, and no remaining moisture is felt to the touch, and the oven seems to be on the drier side rather than full of moist steam, the sprouted grains are then fully dehydrated, and done.

7. Next, when the grains have fully cooled, they can be placed in the Vitamix Blender to make a fine, sprouted flour. This is a good time to also add other desired seasonings, like salt, seeds, superfood powders, etc… This sprouted flour can then be used, or stored in an airtight container in the refrigerator for a longer period to use later in other recipes.

8. For the tortillas, take the sprouted flour into a large mixing bowl, and set aside about a 1/3 cup of flour in another dish to save for rolling out the tortillas. Add to the mixing bowl the olive oil, salt, and a little purified water, approximately 1/4 cup to start. Using a wooden spoon or rubber scraper, begin to incorporate the dough together, adding a little more water as needed to bring together the moistened dough into a congealed ball. It should not be crumbly, and if so, add a little more water and gently work it in to combine. Refrigerate the dough at this point, covered, for at least 5-10 minutes, or until ready to roll out the tortillas. (Note: it is easier to roll out the dough when it is chilled, as it makes it firmer and less likely to break apart.)

9. Prepare to roll out the tortillas by dusting a clean, flat counter surface with the sprouted flour that was set aside. Take the dough, and break away a small portion of it, about a ball the size of a lime, which will roll out an individual size tortilla. Using a rolling pin, (or if you don’t have one, use a tall bottle or smooth jar), roll out the tortilla to a flat round. Dust with flour the dough on both sides, rolling pin, and surface area. It works well to roll out the tortilla almost all the way, to about a 1/4” thickness, and then fold in the outer edges and press them back into the tortilla. Then finish rolling out to about an 1/8” thickness when finished. (Note: depending on what you are using the tortillas for in your dish will determine how thick or thin is appropriate to roll them out.)

10. If the tortilla is floured well on both sides, it can be set aside on a plate, in a pile of tortillas, and then chilled in the refrigerator until ready to use. They can also be stored in the freezer for longer periods. You may choose to place a piece of parchment paper, or equivalent, in between rolled out tortillas to prevent them from all sticking together if you are going to store them for any length of time. Just make sure they are stored in an airtight container, so as to not dry out.

Variations:

- This recipe can also be used to sprout your choice of grains, including wheat berries, buckwheat, oat groats, millet, quinoa, and more! Try soaking sesame seeds, sunflower seeds, pumpkin seeds, and more in a separate bowl. They can all be dehydrated at the same time together to maximize the opportunity.

- Try adding 1/2 cup of lentils or chickpeas to the sprouted blend for more complete protein!

- Try adding 1-2 tsp. of your favorite Superfood Powders, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Kelp, Dulse, Pau d’Arco, Ginger, Turmeric, 1/4 tsp. Cayenne…

- This recipe works well if you go through the process with more volume to begin with, and then the sprouted flour, once completed can be stored in the refrigerator, and used over time for different recipes.

- These tortillas can be used in many ways from pizza crusts, to pie crusts, quiche crusts, flatbreads, tortilla chips for salsa and guacamole, and just plain tortillas for your favorite Mexican style dishes. They are worth the extra effort!

Benefits:

Sprouted grains come alive with nutrition through the sprouting process. The nutrition of sprouted foods is said to be 400 times that of the same food, unsprouted!! Why would anyone choose not to sprout their food, and receive this heightened nutrition, given the choice? These grain sprouts are a rich source of enzymes, often lacking in the modern diet, and so they really improve digestion, especially when added to other foods in your meal. The sprouts are also a great way to boost protein levels and receive many vitamins, minerals, and a host of other nutrients as well. Allowing the sprouts to dehydrate at a low temperature ensures that vital enzymes are not lost in high temperature cooking, and provides ultimately more nutrition. The process of sprouting is quick, simple, and really enjoyable to watch them grow! Give it a try, and enjoy them with your friends, family, and children! Sprouted tortillas offer great nutrition, as well as delicious flavor and versatility. You will love them!

Rye Sourdough Bread

Ingredients:

2 cups

Sourdough Culture (See our recipe for Homemade Sourdough Culture)

3 cups

Purified Water

2 Tbsp.

Caraway Seeds

8 cups

Rye Flour (Whole Rye, fresh ground)

1 tsp.

Sea Salt

1 tsp.

Coconut Oil for greasing the pans

Yield: approx. 2 loaves

Procedure:

1. Begin by grinding the rye berries in the Vitamix Blender on high speed for approx. 1 minute. This will produce consistent flour. Set aside in a bowl when done. (Note: It is advised not to overfill your Vitamix Blender for best results on grinding to flour. Fill the Vitamix approx. 1/2 way, and then do a second batch of grinding.)

2. Mix together the ingredients for the sponge in a large bowl. Add the sourdough starter, water, caraway seeds, and half the rye flour. Stir together well.

3. Cover the bowl with a clean, moist towel, and leave it to ferment and rise in a warm, out of the way place on your counter. Stir it occasionally, and allow it to sit and ferment for approx. 8 –12 hours, or until it is plenty bubbly. (Note: remember to feed your sourdough starter after using some of it.)

4. Add more flour and salt. Keep adding rye flour, gradually, until the dough becomes so thick that it can no longer effectively be stirred with a spoon. Cover it with a moist towel, and leave to ferment and rise for approx. 8-12 hours, or until its bulk has noticeably increased in size.

5. Form the rye bread into two loaves. Place the two loaves into two oiled loaf pans. (Note: Rye dough is stickier than most bread, and not as cohesive or self-contained as wheat or spelt bread. It will be easier to handle the dough with wet hands. Once the loaf is in the pan, you can also use a clean, wet hand to smooth over the top. At this point, you can lightly score decorative lines with a knife on the bread surface, if desired. 100% Rye bread is also uniquely different than other breads, because it does not need to be kneaded, and this is due to containing polysaccharide compounds other than gluten, called ‘pentosans’, which are extremely viscous and allow the dough to hold the gas.)

6. Leave the two loaves in the loaf pans to rise for approx. another 1-2 hours, or until the rise they have undergone is noticeable.

7. Bake the loaves in a preheated oven at 350 degrees F. Check them after 1.5 hours. They may take up to 2 hours to finish, but you can test to see if the loaves are done cooking by removing a loaf from its pan, and tapping at the bottom of the bread. A hollow sound indicates the bread is done cooking. If it’s not done, then return the bread promptly to the pan, and to the oven.

8. The bread should be cooled on racks before slicing and serving, or storing away for later. This bread will continue to stay moist for weeks! Although the crust may harden, slice through the bread to find soft, delicious, and very moist rye sourdough bread. This type of dense bread is often best enjoyed in thin slices.

Variations:

- Try adding sautéed onions (from approx. 2 onions, chopped in small dice), and added to the sponge.

- Add 1 Tbsp. of fennel seeds, anise seeds, caraway seeds, or dried rosemary.

- Add approx. 2 cups of sunflower seeds.

- For Pumpernickel Bread, add 2-3 Tbsp. of molasses in the sponge stage. (Optional: Add 3 Tbsp. carob powder.)

- Try a variation on the 100% Rye bread, by adding approx. 1/2 the flour from freshly ground whole oats or wheat berries. This will make a lighter version.

Benefits:

Sourdough Bread has a long and rich history of being a staple food for many hearty and healthy cultures. The sourdough culture continued to give and give over endless long periods, producing healthy, naturally leavened bread consistently over time. The Rye Sourdough Bread contains many beneficial bacteria which support good digestion by pre-digesting the starches, and making nutrients more readily absorbable. The cultured bread also lowers the insulin response, and improves glucose intolerance. Rye is rich in protein, and nutrients for strengthening, and re-mineralizing.

Savory Whole Grain Pastry Crust

Ingredients:

2 cups

Spelt Berries (Whole Grain)

1/4 tsp.

Sea Salt

1/4 tsp.

Black Peppercorns (freshly ground)

1 Tbsp.

Minced Fresh Herbs of your choice (For example: Basil, Oregano, Thyme, Parsley, Sage, Rosemary, etc…)

1/2 cup

Coconut Oil, and/or Organic Butter

3 Tbsp.

Purified Water (approximately, or you may need a little more)

Yield: approx. 1-2 crusts

Note:

This recipe is offering you a chance to take your old favorite recipes for various savory entrees calling for flour crust, and re-create them using new ingredients which are as health supportive as you can make them. Suggested dishes to pair with this recipe include Quiches, Pot Pies, Savory Strudels, and more. You can try any number of combinations of grains, seeds, and nuts to customize the flavors and textures you are looking for to match the dish you would like to make. These variations are providing you with a way to grind your own flour fresh, which is highly nutritive, in comparison to already processed flour ordinarily purchased at the store. Once fresh grains have been ground, and even more when they go through refinement before grinding, they begin to oxidize and break down in nutritional value and flavor. The oils released can begin to spoil over time. The result is the consumption of foods which are often empty in nutritional value, and yet fill you with carbohydrates and calories. The body will still continue to crave the nutrients it needs, which leads to further hunger, overeating, and eventually obesity, when regularly consuming a diet high in processed flours! Try experimenting with grinding your own flours, seeds, and nuts to create the dishes you love, and you will feel the difference in robust fulfillment, plenty of nutrition, the benefits of eating foods in their whole form, and so many delightful new flavors and textures. You can’t beat the quality of fresh ground! This can easily be achieved using either the Vitamix Blender, for quick and excellent results, or a hand crank, non-electric grain mill, which also gives you a great muscle workout when preparing such wonderful food!

Procedure:

1. Using the Vitamix Blender, add the spelt berries, and grind them on high speed for approx. 20-30 seconds, or until the flour is an even fine grind. Remove from the blender, and set aside in a large mixing bowl. (Also take out approx. 1/4 cup of flour to use for dusting your pan and the rolling surface you will use later, and put it in another small dish.)

2. Add the salt, pepper, and herb seasoning to the mixing bowl, and whisk all the ingredients together.

3. Add the coconut oil to the mixing bowl. (It may have a firmer, butter-like consistency or be in oil form, depending on your temperatures, and either is fine.) Using a whisk, work the oil into the flour mixture, and try to uniformly and gently work it into the flour, forming crumbles in the mix. (If the coconut oil is firm, use the whisk to mash it into the flour, rather than stirring.) Take your time with this step, and the best results are in the thorough, gentle hand work. (You could alternatively put all the flour mix and oil into the blender and process it on low speed to incorporate the oil into all of the flour, but the hand method is recommended.) If you are using butter, see the variations for the perfect technique to mix the butter into the flour.

4. When you have your oil-flour mixture in the mixing bowl, begin to slowly drizzle in 3 Tbsp. of cold water to start, and maybe add more. This is a good time to use a rubber scraper to blend and incorporate the ingredients. You are trying to add only the necessary amount of water to bring together the whole mix in a moistened ball that will congeal as one in your hand or bowl, and not be full of crumbles when you try to pick up the ball.

5. Now the dough is ready to roll out, or press into your pan. If you are going to use this crust for a top pie crust, you will want to cut off a section of the pastry ball about the size of your fist, and begin to roll it out gently on a floured surface. Divide the dough in half, to be able to roll out two crusts. Also, for a free form savory strudel type crust, you will want to roll out one large, rectangular shaped crust. Dust your rolling surface with the excess spelt flour set aside from step 1, and roll out the pastry to about a 1/2” thickness. Next, fold in the outer edges which may be uneven, and press them back into the dough. Roll again to finish spreading the pastry out smoothly and evenly, to about a 1/4” thickness. Use the flour for dusting to keep your hands, the table’s surface, and the rolling pin from sticking to the pastry. You may want to dust both sides of the pastry, and flip it to make sure it is easily able to be picked up as the pastry is being rolled out.

6. This pastry crust will nicely complement a savory pot pie, quiche, grill pan pizza, and much more. This crust can even be pressed without rolling into a baking dish for a bottom pie or tart crust. When you have prepared the crust the way you need it to be, it will bake nicely at about 350 degrees F, and is done baking when the color begins to brown around the edges.

7. Also, this pastry crust can be made, and stored in an airtight container in the refrigerator, lasting for a lengthy period of time to use for upcoming recipes another time. To make great use of your time, make a double recipe here, bake your dish, and then save another pastry crust to prepare something later in the week.)

Variations:

- If you prefer butter to coconut oil, use organic butter for this recipe. It is recommended to take one stick of butter, frozen, and then hand grate it over your flour. Whisk to incorporate the butter shreds into the flour. Then finish the recipe the same way.

- Try any combination of grains, seeds, and nuts, like wheat berries, buckwheat, oat groats, whole corn kernels, pumpkin seeds, sesame seeds, walnuts, etc… to prepare your pastry crust.

- Try using Sprouted Grain flour for this recipe (see our recipe for Homemade Sprouted Tortillas), and provide even more nutrition to your pastry creations!

Benefits:

This recipe for a whole grain, nutty crust provides lots of extra fiber, protein, good fats, minerals, vitamins, and more! It is a satisfying, delicious, old fashioned style pastry crust, which is a wonderfully healthy alternative to overly processed white flour and shortening types of crusts. As well, sprouted grain flour variations offer heightened nutrition, and lots more protein if you decide to use the sprouted grain flour.

Note:

For the rolling of the pastry, it works best to use a rolling pin. If that is unavailable, you can still roll out the pastry with another implement, even a half gallon glass jar, or wine bottle if needed.

Spelt & Walnut Pastry Crust

Ingredients:

2 cups

Spelt Berries (Whole Grain)

1/2 cup

Walnuts

1/4 cup

Pumpkin Seeds

1 Tbsp.

Flax Seeds

1/4 tsp.

Sea Salt

1 tsp.

Cinnamon Powder

1/2 cup

Coconut Oil

3 Tbsp.

Purified Water (approx. or a little more)

Yield: approx. 1-2 crusts

Note:

This recipe is offering you a chance to take your old favorite recipes for various desserts calling for a flour crust, and re-create them using new ingredients which are as health supportive as you can make them. You can try any number of combinations of grains, seeds, and nuts to customize the flavors and textures you are looking for to match the dish you would like to make. These variations are providing you with a way to grind your own flour fresh, which is highly nutritive, in comparison to already processed flour ordinarily purchased at the store. Once fresh grains have been ground, and even more when they go through refinement before grinding, they begin to oxidize and break down in nutritional value and flavor. The oils released can begin to spoil over time. The result is the consumption of foods which are often empty in nutritional value, and yet fill you with carbohydrates and calories. The body will still continue to crave the nutrients it needs, which leads to further hunger, overeating, and eventually obesity, when regularly consuming a diet high in processed flours! Try experimenting with grinding your own flours, seeds, and nuts to create the dishes you love, and you will feel the difference in robust fulfillment, plenty of nutrition, the benefits of eating foods in their whole form, and so many delightful new flavors and textures. You can’t beat the quality of fresh ground! This can easily be achieved using either the Vitamix Blender, for quick and excellent results, or a hand crank, non-electric grain mill, which also gives you a great muscle workout when preparing such wonderful food!

Procedure:

1. Using the Vitamix Blender, add the spelt berries, and grind them on high speed for approx. 20-30 seconds, or until the flour is an even fine grind. Remove from the blender, and set aside in a large mixing bowl. (Also take out approx. 1/4 cup of flour to use for dusting your pan and the rolling surface you will use later, and put it in another small dish.)

2. Next, add the walnuts and pumpkin seeds to the Vitamix Blender, and grind on a low speed, to get a coarse meal. Remove them from the blender, and add to the spelt flour in the bowl.

3. Place the flax seeds in your Vitamix Blender, or spice grinder, and grind to a fine powder. Add the flax to the spelt flour mixture. Then add the cinnamon and salt to the mixing bowl, and whisk all the ingredients together.

4. Add the coconut oil to the mixing bowl. (It may have a firmer, butter-like consistency or be in oil form, depending on your temperatures, and either is fine.) Using a whisk, work the oil into the flour mixture, and try to uniformly and gently work it into the flour, forming crumbles in the mix. Take your time with this step, and the best results are in the thorough gentle hand work. (You could alternatively put all the flour mix and oil into the blender and process it on low speed to incorporate the oil into all of the flour, but the hand method is recommended.)

5. When you have your oil-flour mixture in the mixing bowl, begin to slowly drizzle in 3 Tbsp. of cold water to start, and maybe add more. This is a good time to use a rubber scraper to blend and incorporate the ingredients. You are trying to add only the necessary amount of water to bring together the whole mix in a moistened ball that will congeal as one in your hand or bowl, and not be full of crumbles when you try to pick up the ball.

6. Now the dough is ready to roll out, or press into your pan. If you are going to use this crust for a free form dessert, or top pie crust, you will want to cut off a section of the pastry ball about the size of your fist, and begin to roll it out gently on a flour surface. Dust your rolling surface with the excess spelt flour set aside from step 1, and roll to about a 1/2” thickness. Next, fold in the outer edges which may be uneven, and press them back into the dough. Roll again to finish spreading the pastry out smoothly and evenly, to about a 1/4” thickness. Use the flour for dusting to keep your hands, the table’s surface, and the rolling pin from sticking to the pastry. You may want to dust both sides of the pastry, and flip it to make sure it is easily able to be picked up as the pastry is being rolled out.

7. This pastry crust will nicely complement a pumpkin pie, an apple pie, any pie or tart, a free form crust to fold up an apple galette, or use to roll up a strudel type dessert with your favorite fruit filling. This crust can even be pressed without rolling into a baking dish for a bottom pie or tart crust. When you have prepared the crust the way you need it to be, it will bake nicely at about 350 degrees F, and is done baking when the color begins to brown around the edges.

8. Also, this pastry crust can be made, and stored in an airtight container in the refrigerator, lasting for a long time to use for upcoming recipes another time. To make great use of your time, make a double recipe here, bake your pie or dessert, and then save another pastry crust to prepare a savory pot pie later in the week.

Variations:

- For a sweeter version, add 1-2 Tbsp. of maple syrup granules to your flour mixture

- If you prefer butter to coconut oil, use organic butter for this recipe. It is recommended to take one stick of butter, frozen, and then hand grate it over your flour. Whisk to incorporate the butter shreds into the flour. Then finish the recipe the same way.

- If you prefer more spice flavoring in your dessert, add a little more spice to the flour mixture (for example: nutmeg, clove, allspice, anise seeds, etc…).

- Try any combination of grains, seeds, and nuts, like wheat berries, buckwheat, oat groats, hazelnuts, almonds, macadamia nuts, sesame seeds, etc., to prepare your pastry crust. Even adding fresh herbs can make it have a savory appeal for dishes like pot pies, quiches, or grill pan pizzas!

- Try using Sprouted Grain flour for this recipe (see our recipe for Homemade Sprouted Tortillas) and provide even more nutrition to your pastry creations!

Benefits:

This recipe for a whole grain, nutty crust provides lots of extra fiber, protein, good fats, minerals, vitamins, and more! It is a satisfying, delicious, old fashioned style pastry crust, which is a wonderfully healthy alternative to overly processed white flour and shortening types of crusts. As well, sprouted grain flour variations offer heightened nutrition, and lots more protein if you decide to use the sprouted grain flour.

Note:

For the rolling of the pastry, it works best to use a rolling pin. If that is unavailable, you can still roll out the pastry with another implement, even a half gallon glass jar, or wine bottle if needed.

Chapter 88:

The Pureganic Companion Recipes

Main Meals

Braised Sweet & Curried Tempeh

Ingredients:

1/4 cup

Coconut Oil, (approximately, or a little more)

1 lb.

Tempeh, cut in squares, or slices approx. 1/4” in thickness (See our recipe for Homemade Tempeh, if desired)

1/2

Onion (small in size), chopped to small dice

2 cups

Apple Juice, organic

1/4 cup

Tamari or Shoyu, organic

1 Tbsp.

Sesame Seeds

4

Garlic Cloves, minced or pressed

1

2” piece of Fresh Ginger Root, grated

1

2” piece of Fresh Turmeric Root, grated

1 Tbsp.

Curry Powder, (See our recipe for Homemade Curry Powder…)

2 tsp.

Chili Powder

2 tsp.

Mustard (optional)

1/2 tsp.

Sea Salt

Yield: approx. 4-6 servings

Procedure:

1. In a large frying pan, heat the coconut oil on medium-high heat. Add the tempeh to the pan, and fry until it is well-browned on both sides. Flip each piece to brown both sides. If the pan begins to not have enough oil to brown the tempeh, seeing little oil bubbles sizzling at the edges of each piece of tempeh, then add a little more oil to the pan. Toward the end of the tempeh cooking, place the chopped onion around the edges of the pan, where there is a little room beside the tempeh, and allow the onion to sauté before step 3.

2. While the tempeh is frying, mix together all the remaining ingredients into a small mixing bowl, and combine.

3. When all the tempeh is well-browned, pour the curry marinade over the tempeh. This will create a rapid reduction of the marinade in the pan, and continue to cook on medium heat for another minute or so. The tempeh will absorb all the wonderful flavors, and is finished cooking when the marinade is almost all evaporated out of the pan. (Note: you can choose to flip the pieces of tempeh over again, when the marinade is reducing to get nice even flavors on both sides of the tempeh.) Serve and enjoy, or save for later!

Variations:

- Substitute 1 tsp. each of dried powdered ginger and turmeric root for the fresh root, if fresh is unavailable.

- If you do not have a frying pan large enough to fry all the tempeh in your pan at once, then fry all the pieces you desire to have, and take out the browned ones to set aside on a plate until all have finished browning. When they have all fried, put them back in the pan together, even if overlapped. Then continue step 3.

- Add some seaweed, if desired, like thinly sliced kelp when the marinade is combined. It is easy to get small pieces of kelp using a pair of sharp scissors. No need to soak it first.

- Add a little cleaned chopped kale or other dark leafy greens, when the marinade is cooking, with the lid on the pan if desired. It will only need to steam for approx. 2 minutes or so at the end of cooking.

Benefits:

Here is a super delicious way to enjoy your tempeh! The sweet and spicy flavors complement the fermented tempeh flavors very nicely. All the packed-in flavor makes this tempeh a sure hit with even the pickiest of eaters. Prepare a large amount of tempeh with this recipe, and save it for meals later in the week, or snacks on the go! The curry spices in this recipe add great digestive benefits, and the wonderful coconut oil makes for a very satisfying, buttery-rich fried tempeh. It is rich with nutritional benefits, including protein, minerals, vitamins, and much more to help elevate your overall health with all the spice!

Broccoli & Sun-Dried Tomato Quiche

Ingredients:

2

Heads of Broccoli

1 cup

Sun-Dried Tomatoes

2 Tbsp.

Coconut Oil

1

Onion, (medium-large)

4-5

Garlic Cloves, Minced or Pressed

1.5 tsp.

Sea Salt

1 Tbsp.

Dried Herbs of your choice, (for example: Dill, Thyme, Parsley, etc…)

6

Eggs

13.5 oz.

Coconut Milk, approx. 1 can

Pinch

Black Pepper, Fresh Ground, (optional)

1.7 oz.

Anchovies, (optional)

1/4 cup

Fresh Herbs of your choice, (for example: Basil, Cilantro, Oregano, etc…)

1

Savory Whole Grain Pastry Crust, (See our recipe)

Yield: approx. 8-10 servings

Procedure:

1. Begin by washing the broccoli, and slicing it in small pieces, about 1/2” - 1” in size. The stem of the broccoli can be utilized as well. (Note: You may choose to peel off some of the outer skin on the lower stem, if it is very tough and fibrous. This can be done easily using a vegetable peeler.) Set aside.

2. Take the sun-dried tomatoes, and soak them in a bowl of hot water for approx. 10 minutes or so. Then remove the tomatoes, save the liquid, and chop the tomatoes to a fine size. Set aside.

3. Chop the onion in small dice, and set aside.

4. In a large frying pan, heat the coconut oil on high heat. Add the onion, and 1/2 tsp. of salt, and sauté, covered, for approx. 2-3 minutes, or until caramelized. Add the diced broccoli and a dash more oil, and continue to sauté, covered, on medium heat for another minute. Next add the sun-dried tomatoes and soaking liquid, minced garlic, and dried herbs. Then finish sautéing so that the broccoli is almost done, but not overcooked, and still has vibrant green color. This may only take a few minutes. Remove the cover, and set aside.

5. In a large mixing bowl, whisk the eggs to combine. Stir in the coconut milk, 1 tsp. salt, anchovies if using them, black pepper, and fresh herbs. Whisk everything together well.

6. Prepare your pastry crust by pressing it into a lightly oiled baking dish. A 10” pie dish, tart pan, cast iron skillet, or whatever you have, the size can vary. Press the sides of the pastry to the very top of the baking dish.

7. Pour into the bottom of the dish (on top of the crust) the sautéed broccoli mixture. Spread it evenly around the dish.

8. Next pour the egg mixture over the vegetables. Place the dish in a preheated oven at 325 degrees F.

9. Bake for 45-55 minutes approximately. Keep an eye on it. When it is done, the top will have some nice brown color, and the custard will be firm to the touch in the center. It may have risen, and when it cools it will congeal together more.

10. Cool for approx. 20 minutes or more, then slice and serve. Quiche is also delicious when it is saved, and eaten over days.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Bamboo, Mesquite, Shiitake Mushroom, Maitake Mushroom, or other.

- Add some crumbled cheese, if desired, for example: Farmer Cheese, (see our recipe), feta, or goat cheese.

- Substitute roasted garlic for the minced fresh garlic, if desired.

Benefits:

This dairy-free quiche is a great way to enjoy a classic old favorite dish in a nutrient-filled, healthy rich and delicious version using coconut milk. Quiche can be so creative, and you can add whatever you like in it to boost flavors and nutrition! It always comes together great! Anchovies are an excellent source of minerals, especially calcium, and essential fatty acids. Broccoli and tomatoes offer a rainbow of nutrients as well, including potent antioxidants, minerals, and amino acids.

Cultured Lemon-Kefir Salmon Ceviche

Ingredients:

1 lb.

Salmon Fillet (excellent quality for raw preparation)

1

Lemon, Juiced, seeds removed (at least 1/2 cup of lemon juice)

1/2 tsp.

Grated or Minced Lemon Zest

3 Tbsp.

Sun-Dried Tomatoes (rehydrated, and finely chopped)

4

Scallions, thinly sliced

2-3 tsp.

Finely Minced Shallot

1 Tbsp.

Fresh Minced Dill

2 Tbsp.

Capers

5

Roasted Garlic Cloves

1/4 tsp.

Sea Salt (or add to taste)

1/2 tsp.

Red Pepper Flakes (optional)

2 cups

Kefir (similar to cultured yogurt... See our recipe for Kefir)

Yield: approx. 6-8 servings

Procedure:

1. Begin with the Salmon. (Note: If you are starting with a fish that needs to be filleted, refer to our instructions on “How to Fillet” in the beginning of the recipe section, or legend.) Once you have cleaned fillets of Salmon, thinly slice the fish into 1/4” - 1/2” cubes. Place the fish in a small mixing bowl, or serving bowl.

2. Add all the remaining ingredients to the bowl with the fish, and mix them together. Chill until ready to serve.

3. This dish is best served fresh, after it has marinated for up to 2 hours in the refrigerator. It will improve the flavors of the fish, and the whole dish will come together. (Note: the citric acid from the lemon and Kefir cultures will naturally cure the fish, and prevent all unwanted bacteria from growing, so it is totally safe, and very health-supportive to consume. It is recommended to serve this Salmon Ceviche before too much time goes by, within approximately 24 hours is suggested.)

Variations:

- Substitute Trout for the Salmon in this recipe.

- Try this ceviche with your favorite salads, or Vegetarian Seaweed Fried “Oysters”... (See our recipe)

Benefits:

Ceviche is a raw fish preparation, with a light natural curing process that takes place. The fish in this form is extremely rich in enzymes and essential fatty acids, both of which can be lost through cooking with heat. The lemon, kefir, dill, and other ingredients together make a totally scrumptious dish that also contains high amounts of Vitamin C, antioxidants, protein, fiber, and more. This dish will provide a significant boost to your health, be easily digested, and provide lots of energy and satisfaction. The Kefir is a like a cultured yogurt drink, which offers many probiotics, or, beneficial bacteria! As well, it really is quick and simple to prepare! We recommend Atlantic Wild Salmon!

Farm Fritters

Ingredients:

1/2 cup

Brown Rice

1/2 cup

Spelt Berries

1/2 cup

Chickpeas (or Garbanzo Beans)

1/2 cup

Mung Beans

4

Garlic Cloves

1

2” piece of Ginger Root, grated (or 2 tsp. powder)

2

2” piece of Turmeric Root, grated (or 3 tsp. powder)

2 tsp.

Sea Salt

1/4 cup

Fresh or Dried Herbs (parsley, thyme, cilantro, rosemary, etc…)

1/4 cup

Sesame Seeds

1/4

cup Coconut Oil (approximately)

Yield: approx. 10-15 servings

Procedure:

1. Take the rice, spelt, chickpeas, and mung beans and soak them approx. 8 hours, or overnight in plenty of water.

2. Strain off the grain and bean mixture, and rinse with fresh water.

3. Using the Vitamix Blender, this grain and bean mixture will be blended up to make a thick pancake batter. (This blending may need to be done in two batches, so as not to overfill your blender. It comes out better if done in multiple batches, about half the blender full at a time.) Add the mixture of grains and beans to the Vitamix Blender, along with the garlic, ginger, turmeric, salt and enough purified water to cover the mixture by about 1”.

4. Turn the Vitamix Blender on medium-high speed and blend until the mixture is creamy and smooth, adding more water as necessary to blend well, but not so much that it becomes thinner than a pancake batter.

5. Take the fritter batter out of the blender, and transfer to a bowl. Stir in the sesame seeds, and any other optional chopped fresh herbs, dry herbs, or finely chopped vegetables. Combine the batter all together. This recipe now has a unique twist to it. The fritter batter gets better as it has time to sit, and naturally ferment. This fermentation grows many beneficial cultures, and develops a delicious cheesy flavor as it ages. Leave it in a covered bowl, at room temperature, and fry spoonfuls at a time of the batter, when ready to serve, as needed. (If it remains out for more than 2 days, you may wish to refrigerate the bowl, and slow down the fermentation after that point.)

6. In a large frying pan, heat approx. 2 Tbsp. of coconut oil, and allow the pan to get fully hot, but not smoke. Take a large spoonful of fritter batter, and drop it in the frying pan. Repeat this to fill your pan with fritters.

7. Just like cooking pancakes, watch the fritters for signs of browning around the edges, after approx. 1-2 minutes. Then flip the fritters to brown on the opposite sides. When fried to perfection on both sides, they are done!

8. Transfer to a plate to cool, and sprinkle with sea salt before serving.

Variations:

- Try adding approximately 2 tsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, Reishi Mushroom, or any other Mushroom Powder, Dulse, Kelp, or Bladderwrack Seaweed Powders, Hawaiian Alaea Red Sea Salt, Gotu Kola, Ginkgo, Maca, Lucuma, Baobab, or other.

- Try adding finely chopped vegetables into the batter, after blending, to incorporate any farm fresh harvest. (For example, diced onion and pepper, broccoli, mushrooms, okra, squashes, or any vegetable.)

- Substitute any combination of grains, beans, and legumes of your choice.
(Black Beans and Whole Corn are great!)

Benefits:

This is a new twist on eating grains and beans. It makes them so enjoyable and satisfying fried in the coconut oil; they cook quickly, and are highly digestible. Fritters are a high protein complement to any meal or snack, that goes great with marinara, pesto, guacamole, mushroom gravy, tomato caper vinaigrette, and many dressings. Eating naturally fermented foods brings such a wealth of health benefits that are often not found in the modern diet.

Garden Fresh Tomato & Basil Pie

Ingredients:

4-6

Tomatoes

2

Sweet Onions (White, such as: Vidalia)

1.5 tsp.

Sea Salt

3 Tbsp.

Homemade Mayonnaise (See our recipe)

1/4 cup

Fresh Basil

1.5 cups

Grated Organic Cheddar Cheese (or more, if desired)

1

Savory Whole Grain Pastry Crust (See our recipe)

Yield: approx. 8-10 servings

Procedure:

1. Prepare a 10” pie dish, or equivalent, by lightly greasing it and then pressing in the pastry crust. Press the sides of the pastry crust all the way up to the top sides of your baking dish. (If you like, have a little more crust at the top, and fold it over, pinching the pastry between your thumbs and fingers pinching together.)

2. Slice the tomatoes and onions in approx. 1/4” thick slices. Place in alternating layers the tomatoes, onions, and the fresh basil, in your pie crust.

3. Sprinkle the salt around the pie. Take the mayonnaise and spread it over the top of the pie.

4. Top with the grated cheddar cheese.

5. Place the pie in a preheated oven at 350 degrees. Bake it for approximately 30-45 minutes, or until the crust edges are a light, golden brown.

6. Cool the pie for about 15-20 minutes. Then slice, and serve! Garnish with a basil top, and a reduction of balsamic vinegar, if desired. The pie is even better the next day!

Variations:

- Substitute Goat Cheddar for the Cheddar Cheese in this recipe.

Benefits:

This pie is absolutely delicious! You could probably choose a healthier dish to eat, but by keeping with the tradition of this book, you can replace any unhealthy ingredient with healthy organic ingredients, including: freshly ground flours, garden fresh tomatoes, homemade mayonnaise using high quality oils, organic raw cheeses, and more! This recipe is simple, quick, and excellent! A classic old favorite!

Ginger-Miso Tempeh

Ingredients:

1/4 cup

Coconut Oil (approximately, or a little more)

1 lb.

Tempeh, cut in squares, rectangles, or slices approx. 1/4” in thickness

1/2

Onion (small in size), chopped to small dice

1

2-3” piece of Fresh Ginger Root, grated

3

Garlic Cloves, minced or pressed

1/4 cup

Miso Paste (fermented soybean paste… See our recipe for Homemade Miso)

1/2 cup

Apple Cider Vinegar

2-3 tsp.

Mustard (optional, See our recipe for Homemade Mustard!)

1 Tbsp.

Raw Honey (optional)

1 Tbsp.

Sesame Seeds (optional)

1/4 tsp.

Garam Masala Spice (optional, See our recipe for Homemade Garam Masala Spice)

1/2 tsp.

Sea Salt

Yield: approx. 4-6 servings

Procedure:

1. In a large frying pan, heat the coconut oil on medium-high heat. Add the tempeh to the pan, and fry until it is well-browned on both sides. Flip each piece to brown both sides. If the pan begins to not have enough oil to brown the tempeh, seeing little oil bubbles sizzling at the edges of each piece of tempeh, then add a little more oil to the pan. Toward the end of the tempeh cooking, place the chopped onion around the edges of the pan, where there is a little room beside the tempeh, and allow the onion to sauté before step 3.

2. While the tempeh is frying, mix together all the remaining ingredients in a small mixing bowl, and combine.

3. When all the tempeh is well-browned, turn off the heat, and set the pan with tempeh off the stove. Pour the ginger-miso marinade over the tempeh, and cover the pan. This will create a rapid reduction of the marinade in the pan. The tempeh will absorb most of the marinade and all the wonderful flavors as it sits for up to 5 minutes or so. Serve and enjoy, or save for later!

Variations:

- Substitute 2 tsp. of dried, powdered ginger for the fresh, if fresh is unavailable.

- If you do not have a frying pan large enough to fry all the tempeh at once, then fry the pieces in batches, and put the browned ones aside on a plate until all have finished browning. When they have all fried, put them back in the pan together, even if overlapped. Then continue step 3.

Benefits:

Ginger-Miso Tempeh is delicious, with some traditional Asian style flavors! The sweet, salty, and ginger flavors complement the fermented tempeh very nicely. All the packed-in flavor makes this tempeh a sure hit with even the pickiest of eaters. Prepare a large amount of tempeh with this recipe, and save it for meals later in the week, or snacks on the go! The garam masala spice in this recipe adds great digestive benefits as well as wonderful flavor, and the coconut oil makes for a very satisfying, buttery-rich fried tempeh. It is rich with nutritional benefits, including protein, minerals, vitamins, and much more to help elevate your overall health with all the spice! Tempeh is a whole bean, fermented food of high quality, and healthy for our bodies. (See our recipe for Homemade Tempeh!)

Green Banana Tamales with Chipotle, Mango, & Goat Cheese

Ingredients:

For the Roasted Topping:

2 Tbsp.

Coconut Oil

4-5

Tomatoes (Plum, or any of your choice… if the tomatoes are smaller, use more)

1 cup

Fresh Corn (or frozen)

2

Poblano Peppers (or Red, Yellow Peppers of your choice)

1 tsp.

Sea Salt

1/2 tsp.

Paprika

For the Tamale Base:

1 Tbsp.

Coconut Oil

1

Onion, chopped to small dice

1 tsp.

Sea Salt (or add to taste)

1

Savory, Mild Pepper, coarsely chopped, (For example: Italian frying pepper - green, banana shape)

3

Fresh Tomatoes, coarsely chopped

1

Garlic Clove, coarsely chopped

2 tsp.

Dried Cilantro (or Dried Thyme) (or fresh herbs if available)

1 tsp.

Dried Oregano (or fresh herbs if available)

2 tsp.

Cumin Powder

2

Chipotle Peppers, whole, dried (sliced with scissors)

1/3 cup

Dried Mango, coarsely chopped, (or sliced with scissors)

27 oz.

Coconut Milk (approx. 2 cans worth)

5 lbs.

Green Bananas (unripe) = (2.5 lbs., peeled, sliced)

For the Tamale Wrap:

32 oz.

Dried Corn Husk, whole, (approx. two 16 oz. packages)
(You will need approx. 2-3 corn husks for each tamale)
OR Banana Leaves, if available (about 12” squares)

For the top garnish:

1 cup

Goat Cheese Crumbles, (Chevre, or grated Goat Cheddar) or more if desired. (optional—use any of your favorite cheeses to top the tamales)

Yield: approx. 20-24 servings

Equipment Needed:

Muffin Tin Pan, or Pans

Procedure:

1. Prepare two baking pans or dishes lightly greased with coconut oil for roasting the topping ingredients in an oven preheated to 400 degrees F. In one pan, add the tomatoes, chopped to medium-large dice, and in the other pan, add the fresh corn. The peppers can be roasted, whole, separately on the oven rack, or in an iron skillet if preferred. Add the coconut oil and salt to all of the vegetables, evenly mixed. Sprinkle the paprika on the tomatoes and corn. Place them in the oven. Roasting the vegetables properly requires a little tending to them. They are done roasting when the tomatoes are lightly browned in color, and their moisture is dehydrated by at least 50-70%. The corn is done when it is nicely browned in color, and needs to be stirred intermittently so that it browns evenly. The peppers are done when their skin is fully browned on all sides. When done roasting, remove them from the oven, and set aside to cool. (Note: these vegetables will cook again inside the tamales, and so they should not be cooked too far in the initial roasting.)

2. When the roasted peppers are cooled to room temperature, peel the skin off the peppers (which should be easy at this point), and save only the soft roasted flesh of the pepper, composting the skins and seeds. The peppers can then be chopped in small-medium dice, and tossed together with the roasted tomatoes and corn. Set aside.

3. For the tamale base, add the coconut oil to a large frying pan, on high heat. Sauté the onions and salt until they are beginning to brown. Next add the pepper and sauté on medium-high heat for another 1-2 minutes.

4. Add the tomato, garlic, cilantro, oregano, cumin, chipotle, and mango to the frying pan. Sauté for another 2 minutes, approximately, and then add the coconut milk. Simmer everything together for about 10 minutes more, and then turn off the heat to cool the sauce. (Note: if using fresh herbs, add them at the end of cooking.)

5. Meanwhile, prepare the green bananas. Using a small paring knife, slice off both ends of the banana. Then score a few lines lengthwise down the banana, just cutting through the skin. Take your knife, and begin to pull away at the strips of banana skin, removing them all from the banana. Also slice off any woody fibers still on the banana. Cut the green bananas in 1” slices, crosswise. While you are waiting to use these, place the banana slices in a bowl of cold water to prevent any discoloration.

6. Take the sauce mixture, and transfer it to the Vitamix Blender, blending on high speed for approximately 30 seconds, or until smooth. Then remove the finished sauce from the blender, and place it in a large mixing bowl.

7. Get ready to puree the drained banana slices. (Note: this may need to be done in more than one batch.) Add approximately enough of the sauce to blend the bananas to a smooth, even consistency. Repeat this process with all the green bananas, and then add the banana puree to the mixing bowl with the sauce and whisk everything together well to combine. Taste, and season it to your liking, maybe adding a little more salt.

8. Prepare the corn husks, if dried, by soaking them in a dish of cold water for approximately 5-10 minutes. (Note: if you are using fresh corn husks, then the soaking will not be necessary.) When they are done soaking, be sure to drain them well, and do not leave excess water on the husks.

9. You are now ready to assemble the tamales in the muffin pans. Begin by lightly greasing the pans with coconut oil. Place two of the squares of drained corn husk, or three smaller pieces into each muffin dish. (Note: the corn husks impart flavor, and also regulates moisture, so if your preparation is more on the runny side, rather than thick, use a little more corn husk for each tamale.)

10. Next, add a large scoop of the green banana tamale base on top of each corn husk, approximately 3/4-1 cup. On top of each tamale, add 1-2 tablespoons of the roasted vegetable topping, and a sprinkling of goat cheese crumbles. Repeat for each muffin dish to be filled with this open face tamale arrangement.

11. Place the tamales in an oven preheated to 350 degrees F. Bake them for approx. another 25-35 minutes, or until the cheese on top is browned, and the mixture has come together well. It should be firm to the touch.

12. Cool the tamales well before serving. The tamales are even better the next day! Mole sauce is recommended to serve with the tamales for excellent flavor! (See our recipe for Mole, or any of our fresh, delicious salsas!)

Variations:

- Substitute Farmer Cheese, or Feta for the Goat Cheese, if desired. (See our recipe for Farmer Cheese)

- Roast the Poblano or Red Pepper on the open flame of a gas stove top, if preferred.

- Substitute Chili Powder for the Paprika to dust on the roasted vegetables.

Benefits:

The green banana is widely available to most people, sold in unripe form in your local food stores. The more green it is will still make a good choice for this recipe. Tamales are also traditionally made from corn; however, the green banana is an excellent choice for tamales. Eating green bananas has many health benefits. They can assist in blood sugar control, having a healthy colon and better digestion, aid in the absorption of minerals like calcium, and be an excellent source of fiber, vitamin B6 and C, and minerals like potassium. They also contain a unique type of starch, called Resistant Starch, which acts differently than other starches, as an insoluble fiber. This type of resistant starch actually helps to increase satiety and reduces overall calorie consumption, making green bananas a good choice for dieters, because they increase the rate of fat burning by blocking the body’s ability to use carbohydrates as fuel. Green bananas are low in sugar content compared to ripe bananas. They really are a health-supportive, accessible, affordable food choice.

Grilled Fish with Jerk Spice

Ingredients:

2 lbs.

Fresh Fish, cut into 5 fillets (For example: Mahi Mahi, Red Snapper, Sea Bass, or your favorite fish.)

1 Tbsp.

Coconut Oil (approximately, or a little more)

1

Lemon, juiced (seeds removed)

1/4 tsp.

Sea Salt

2 Tbsp.

Jerk Spice Seasoning Blend (See our recipe for homemade Jerk Spice)

Yield: approx. 5 servings

Procedure:

1. Begin by cleaning and preparing the fish fillets. Remove the fish skin. (Note: if you need a reference for doing this, see the “How to Fillet a Fish” section in the Recipe Legend of this book, at the beginning of the recipes.) Lay out the fish fillets in a glass dish or plate.

2. Squeeze the lemon juice over the fish fillets, and sprinkle on the salt. Evenly mix the juice in, by turning over each fillet, once or twice, and moving it around in the juice. Then allow it to sit and marinate for approximately 5-10 minutes.

3. Place the Jerk Spice on a small plate in a dense pile, wide enough to cover the size of the fillet. Take each fillet one at a time, and place it on top of the spice, picking up a coating of spice covering the fillet. Then flip the fillet, to cover with spice on each side. When it is fully coated, place it down on another clean, dry plate until all the fillets have been spiced. (Note: you may need to add a little more Jerk Spice to cover. (Note: Try to only use what is needed, because once the raw fish has dipped into the spice, it will not be okay to save and re-use, unless of course you have another fish dish, sauce, or stock planned to cook within a day, in which case place the leftover spice in the refrigerator.)

4. Next, if you have the time, allow the fish to continue to sit with the spice rub on it before cooking, for up to half a day or so. The longer the spice penetrates the fresh fish, the more flavors it will bring out. If you do not have excess time, once the fish is coated with the spice, it can then be grilled immediately.

5. Prepare a hot grill, or grill pan. (Note: if you choose not to use a grill, a medium-sized frying pan will work as well.) Once the surface is sufficiently heated, add the coconut oil if using a pan, and do not add the oil if using a large grill as the oil would fall through the grill. You may choose to just lightly oil the surface of the grill with a brush of oil.

6. Place the fillets of fish onto the hot surface. The fish will cook fairly quickly. Estimated cooking time is about 5-7 minutes per inch of thickness of the fillet. Marinating in the lemon juice will almost pre-cook the fish, because it has a curing effect. After about 4 minutes, gently flip the fish fillets using a spatula. Try to establish a nice browning on each side of the fillet. Do not cover the pan or grill. The second side will not need to cook as long as the first. Fish is best when not overcooked. (Note: testing to see if it is cooked to your liking can be done by placing a fork or knife into the thickest part of the fish and see if the flesh is all the way cooked or if the color is still slightly raw. Some fish is at its best when there remains just a hint of raw color inside.

7. Transfer the fish fillets to a plate to serve. This recipe is really complemented by our fresh fruit salsa! Garnish with fresh scallions if you like.

Variations:

- Substitute lime juice for the lemon, if desired.

- Try pan frying the spiced fish instead of grilling it, if desired.

Benefits:

Fresh fish offers many great health benefits, including healthy essential fatty acid oils which the body can readily assimilate, rich protein, and more. The fresh Jerk Spice in this recipe is packed with flavor, and also will help improve digestion. You cannot beat the quality and great flavors of using your own freshly ground spices. Use this recipe to provide a fulfilling, enjoyable meal when you really want nourishment and grounding.

Mahi Mahi Ceviche

Note:

Mahi Mahi is just one of a long list of fishes that can be used in the preparation of this recipe. Mahi Mahi is popular in Hawaii, and is a mild-tasting, large, white flesh fish. As well, give these fish a try: Swordfish, Sea Bass, Halibut, Snapper, Flounder, or most white fish.

Ingredients:

1 lb.

Mahi Mahi Fillet (excellent quality for raw preparation)

1

Lime, Juiced (seeds removed)

1

Lemon, Juiced (seeds removed)

4

Scallions, thinly sliced

2 Tbsp.

Fresh Minced Herbs (for example: Cilantro)

1

2” piece of Fresh Ginger Root, grated

1

1” piece of Fresh Turmeric Root, grated

2-3

Garlic Cloves, minced or pressed

1/4 tsp.

Sea Salt, (or add to taste)

1/2 tsp.

Red Pepper Flakes (optional)

1 cup

Coconut Milk (approx. 1 can, or a little less)

Yield: approx. 4-6 servings

Procedure:

1. Begin with the Mahi Mahi. (Note: If you are starting with a fish that needs to be filleted, refer to our instructions on “How to Fillet a Fish” in the Recipe Legend of this book, at the beginning of the recipe section.) Once you have cleaned fillets of Mahi Mahi, thinly slice the fish into 1/4” - 1/2” cubes. Place the fish in a small mixing bowl, or serving bowl.

2. Add all the remaining ingredients to the bowl with the fish, and mix them together. Chill until ready to serve.

3. This dish is best served fresh, after it has marinated for up to 2 hours in the refrigerator. It will improve the flavors of the fish, and the whole dish will come together. The citric acid from the lime and lemon will naturally cure the fish, and prevent all unwanted bacteria from growing, so it is totally safe, and very health-supportive to consume. It is recommended to serve the Mahi Mahi Ceviche before too much time goes by, within approximately 6 hours is suggested.

Variations:

- Add chili pepper, or Chipotle Chilies, if desired.

- Add 1 tsp. of Cumin or 1/4 tsp. Dried Epazote, if desired.

- Try this ceviche with your favorite salads, or Vegetarian Seaweed Fried “Oysters.” (See our recipe.)

Benefits:

Ceviche is a raw fish preparation, with a light natural curing process that takes place. The fish in this form is extremely rich in enzymes and essential fatty acids, both of which can be lost through cooking. The lemon, lime, and other ingredients together make a totally scrumptious dish, which also contains high amounts of Vitamin C, antioxidants, protein, fiber, and more. This dish will provide a significant boost to your health, be easily digested, and provide lots of energy and satisfaction. As well, it really is quick and simple to prepare!

Potato, Caramelized Onion, & Herb Soufflé

Ingredients:

12

Eggs

13.5 oz.

Coconut Milk (approx. 1 can worth)

1

Onion (large in size, or 2 medium onions), chopped in 1/4” slices

3 Tbsp.

Coconut Oil

1/2 lb.

Shiitake Mushrooms, thinly sliced, (optional)

1 lb.

Asparagus shoots, cut in 2-3” sections, (optional)

4-5

Potatoes (medium-sized, Yukon Golds are suggested)

2.5 tsp.

Sea Salt

1/2 cup

Minced Fresh Herbs, for example: Dill, Parsley, Oregano, Thyme, Sage, Rosemary

Pinch

Black Pepper (optional)

2

Tomatoes (any style, cut in slices about 1/4” thick)

Yield: approx. 12-14 servings

Procedure:

1. Heat a large frying pan on medium-high heat, and add 1 Tbsp. of the coconut oil. Allow the oil to heat, and then add the sliced onions to the pan. Sprinkle on about 1 tsp. of salt, and stir the onions. Place a cover on the pan, and then allow the onions to caramelize in the pan, on medium heat, until they are beginning to brown.

2. When the onions are almost done, add the shiitake mushrooms, stir, and then cover the pan again to sauté the mushrooms for another 2 minutes.

3. When the mushrooms and onions are browned together, and the mushrooms are not all the way done cooking, add the asparagus, and stir the mixture together. Sauté for just about another minute, and then remove all the vegetables from the heat, and set aside on a plate.

4. Meanwhile, chop the potatoes in thin slices, approx. 1/8” - 1/4” in thickness. Prepare the large frying pan again to sauté the potatoes. (Note: if the pan has a lot of bits stuck to the bottom from steps 1-3, then give it a quick clean, and return to the stove. The potatoes will cook better if not sticking to the pan with a crusted surface.) Heat another 2 Tbsp. of coconut oil, and add the sliced potatoes to the pan, along with another 1 tsp. of salt to sauté on medium-high heat for approximately 5 minutes, stirring occasionally. You will want the potatoes to cook partially, but do not fully cook them until soft. Turn off the heat, when about 1/2-3/4 of the way done.

5. In a medium sized mixing bowl, whisk together well the eggs, coconut milk, minced herbs, and 1/2 tsp. of salt.

6. When the potatoes in step 4 are done, make sure to loosen them from sticking to the bottom of the pan. You may want to add a dash more coconut oil at this point. Turn the heat down to the lowest setting on the stove. Spread on top of the potatoes the vegetable ingredients which were sautéed and set aside. Then on top of that, pour the egg and herb mixture. Do not stir the pan at this point.

7. Garnish on top with the sliced tomatoes, arranged neatly around the pan, and sprinkle with black pepper. Place a lid on the frying pan, and allow the soufflé to cook for another 25-40 minutes, approximately. You will want to not mess with the pan, or take the cover off for most of the cooking time, which gives the eggs the proper chance to set up, and cook with the steam, not being disturbed by temperatures dropping or stirring. (Note: if you have a large frying pan, and a small gas burner, it is recommended to gently move the pan around the flame every 5 minutes, approximately, so that the heat is positioned over the different areas of the pan throughout the cooking process. Move the pan from one position to the next, instead of continuously moving it.)

8. After approximately 25 minutes, check under the lid, and see if the eggs have fully cooked. They should appear to be drying out on the surface, and not have any runny places showing. It is normal for there to be a place where the eggs have risen a bit, or formed an air pocket. When the eggs are fully done cooking, turn off the heat, and allow the soufflé to cool, covered, for approximately 10-20 minutes more.

9. Once the soufflé has come down to room temperature, it is ready to serve. (Note: it will also be easier to slice and remove from the pan, once it has had proper time to cool.) The soufflé also makes great leftovers! Try serving it with one of our pesto recipes, or tomato-caper vinaigrette, or even some fresh sprouts!

Variations:

- Add approx. 2 tsp. of your favorite Superfood Powders to the egg and herb mixture, for example: Bamboo, Moringa, Fo-Ti Root, Chaga Mushroom, Shiitake Mushroom, Cordyceps Mushroom, Maca Root, Catuaba Bark, Baobab, or other.

- Add 2-3 Tbsp. of chopped seaweed, if desired, like dulse, or kelp, in flakes, or thinly sliced.

- Substitute any of your favorite vegetables for the mushrooms and asparagus, if desired.

- Substitute your favorite Nutmilk, like cashew milk, for the Coconut Milk in this recipe.

Benefits:

This soufflé recipe is a great rendition of beloved eggs and potatoes, prepared in a nutritious, delicious, easy one pot meal. You can make this recipe, and enjoy many meals from it. The variations are endless. Use all your favorite vegetables in this type of soufflé! Not only will you be provided with lots of protein, you also will be able to take in dense nutrition from the additional vegetables and superfoods you choose to add to the mix.

Roasted Carnival Squash with Shiitake-Andouille Stuffing

Ingredients:

4

Carnival Squash (or more if desired). This type of squash is round - about fist sized, and yellow, with green or orange stripes, like the delicata.)

2 Tbsp.

Coconut Oil, or Olive Oil

1 tsp.

Sea Salt

1

Onion (large, or 2 small onions)

2

Stalks Celery, thinly sliced

1 lb.

Shiitake Mushrooms, thinly sliced

3-4

Scallions, thinly sliced

4-5

Garlic Cloves, finely chopped

2 tsp.

Dried Thyme

2 tsp.

Dried Oregano

1 tsp.

Chili Powder

2

Andouille Sausages, chopped in small dice, (approx. 1/2 sausage per squash, if large size sausage)

1/3 cup

Chopped Dried Apple

1 cup

Breadcrumbs (See our recipe for Sourdough Bread, or use your choice of sprouted whole grain bread, which can be toasted, and then sliced in 1/4” cubes or pulsed to grind them in the Vitamix Blender.)

Pinch

Black Pepper (freshly ground is best)

2 Tbsp.

Fresh Parsley

Yield: approx. 4-5 servings

Procedure:

1. Begin by lightly greasing a baking sheet with oil, and then placing the cleaned squash on the sheet. Cut into the tops of the squash, much like carving a lid in a jack-o-lantern, in a circle around the stem, removing an opening in the squash about 2” wide, leaving the rest of the squash whole. (You will use the tops later, so do not discard.)

2. Using a spoon, scoop out the seeds, and save them for toasting or planting. (Note: see our recipe for Toasted Spiced Pumpkin Seeds and use the squash seeds in this same recipe for a great garnish to this dish.) The squashes should be left with an empty cavity inside. Rub the entire squashes (and tops) with a small portion of the oil and salt, and set aside.

3. In a large frying pan, heat the coconut oil which remains from coating the squashes, on high heat.

4. Add the onions, celery, and salt to the frying pan, and sauté for a few minutes, until beginning to brown.

5. Next add to the pan the shiitake mushrooms, scallions, garlic, thyme, oregano, and chili powder. Cover the pan, and allow it to cook on medium heat for another 3-5 minutes, or until the mushrooms appear almost done cooking.

6. Add to the pan the Andouille sausage, and dried apples. Sauté for another 1-2 minutes, covered on medium heat. Then remove from the heat, and stir into the mixture the breadcrumbs, black pepper, and fresh parsley. The stuffing is now ready for the squashes.

7. Fill each squash with stuffing, packed in well with a spoon, to the top of the squash. Place back on top of the squashes, the small tops or lids, carved out from the squashes originally.

8. Bring them to a preheated oven at 350 degrees F. to roast for approximately 45 minutes, or until the outside of the squashes show a little brown color, and are soft to a squeeze test. Cool, and serve!

Variations:

- For a vegetarian version, substitute tempeh for the sausage. Chop it in medium dice, pan fry it, and then add it to the stuffing. (Tempeh is a fermented bean cake, which takes on great flavors it cooks with. See our recipe for Homemade Tempeh!)

Tempeh Reuben

Ingredients:

For the Bread:

8 slices

Rye Sourdough Bread (See our recipe for Rye Sourdough Bread)

For the Dressing:

2 Tbsp.

Ketchup (See our recipe for Homemade Ketchup)

6 Tbsp.

Mayonnaise (See our recipe for Homemade Mayonnaise)

1 Tbsp.

Pickled Relish, or Minced Onion

For the Filling:

8 slices

Tempeh (See our recipe for Ginger-Miso Tempeh)
(or serve Tempeh simply pan fried in coconut oil.)

1/2 cup

Sauerkraut, approximately (See our recipe for Homemade Sauerkraut)

Yield: approx. 4 sandwiches

Procedure:

1. Begin by slicing the bread, and grilling or toasting it in a pan. Spread a thin layer of coconut oil on the bread, and place it in the pan, on medium heat, to fry on both sides, until lightly browned. When finished, set aside on a plate to cool, and sprinkle a dash of salt on the bread.

2. Mix the dressing ingredients together in a small bowl. Stir well to combine.

3. Place on each slice of bread, a spread of dressing. Use approx. 2 Tbsp. of dressing per sandwich.

4. Layer 2 slices of tempeh, topped with approx. 2 Tbsp. of sauerkraut, on each sandwich.

5. Place top slice of bread on each sandwich, serve and enjoy!

Benefits:

This is a wonderful version of a classic Reuben Sandwich, using all homemade, totally nutritious, wonderful ingredients in the sandwich. The tempeh can be made in a variety of ways to complement this sandwich, and no matter how you do it, the benefits will still include receiving all the healthy, fermented, and probiotic ingredients. It is very enjoyable to have homemade dressing as well, made with high quality oils! It brings out so much more flavor, with none of the unhealthy additives found in commercial mayonnaise and ketchup, and yet still the same great favorite familiar flavor. All of the components of this sandwich require some effort to prepare, but once they are made, you can enjoy many rounds of sandwiches for you and your company for days!

Tortilla Pizzas

Note:

These tortilla pizzas can be prepared in endless, delicious ways with many unique combinations. Our recipes show you how to make the sprouted tortillas, which can be prepared in bulk, and pulled from as you are ready to serve them. The pizzas can be made in a frying pan on the stove, saving time and money on long-cooking oven-roasted pizzas. Our recipes provide many different sauces for you to try on the tortilla pizzas, including: Sun-Dried Tomato Pesto, Basil Superfood Pesto, Rich Mole Sauce, Ketchup, Roasted Corn-Tomato & Black Bean Salsa, and Olive Tapenade. You can mix and match your favorite seasonal vegetables on hand to create delicious toppings for each pizza. It is also fun to serve an individual size pizza for each person, custom made the way they like it.

Ingredients:

Yield: approx. 3 pizzas

For the Tortilla Crust:

3

Homemade Sprouted Tortillas (See our recipe…)

1 tsp.

Coconut Oil

For the Sauce:

1/4 cup

Sun-Dried Tomato Pesto, approx. 4 tsp. per pizza (See our recipe…)

For the Toppings:

1

Onion, small sized

2

Pepper, sweet, medium in size

1 tsp.

Coconut Oil

Pinch

Sea Salt

6 Tbsp.

Farmer Cheese, approx. 2 Tbsp. per pizza (See our recipe…)

Procedure:

1. Begin by preparing your toppings for the tortilla pizza. You can add any vegetables of your choice! In the above recipe, take the onion and pepper, and slice in thin strips. Add the coconut oil to a medium-sized frying pan, and heat on high. Add the onions, peppers, and salt, and sauté until caramelized and brown. Then set aside the vegetables on a plate until ready to assemble on the pizza.

2. Heat the coconut oil on medium heat, in a frying pan, large enough to fit your tortilla.

3. Add the tortilla to the pan, and lightly fry it on both sides for 1-2 minutes or until lightly browned. After you flip it to the other side, begin step 4 while the underside of the tortilla is cooking. Turn the heat down to low.

4. Spread the desired sauce, or pesto, on the tortilla, covering the surface evenly.

5. Next, arrange the desired toppings around the pizza. Place a cover on the pan, and continue to cook it on low heat for another few minutes, or until the cheese and toppings have all married together on the pizza surface, and the crust is browned on the bottom. Cool the pizzas on a plate before serving, and enjoy! These pizzas also make great leftovers!

Variations:

- Substitute your favorite cheese for the Farmer Cheese if you prefer, such as feta, goat chevre, or other.

- Try dehydrating the pizza in a food dehydrator for a totally raw creation, or a solar cooker, if you prefer. You may wish to start dehydrating the crust before arranging the sauce and toppings to finish the process.

- If you would like to make a number of tortilla pizzas, it can be easy to arrange them all on a baking sheet, and then place them in the oven to roast for approx. 15 minutes all together.

- These tortilla pizzas can be baked or pan toasted.

Benefits:

The sprouted grains and totally nutritious ingredients make a fantastic alternative to a regular pizza made with processed flour and other unhealthy additives in your food. Your body will thank you for the better choice!

Chapter 89:

The Pureganic Companion Recipes

Salads

Apple & Fennel Salad

Ingredients:

3-4

Apples (Granny Smith or your favorite choice)

1

Fennel Bulb (optional – add minced fennel herb from the top)

1

1/2” piece of fresh ginger root, grated finely

1/2

Lemon, juiced (optional - add the minced zest of the lemon)

3 Tbsp.

Olive Oil

1/4 tsp.

Sea Salt

1/2 tsp.

Bilberry Powder

1/2 cup

Walnuts, chopped finely (optional)

1/2 cup

Goldenberries, or Raisins/Golden Raisins (optional)

1 tsp.

Fennel seeds (optional)

Yield: approx. 6-8 servings

Procedure:

1. Leave the skin on the apples, and quarter them, removing the seeds in the center. Slice thinly and add them to a medium salad bowl.

2. Thinly slice the fennel bulb, using the whole fennel. Add the fennel to the salad bowl.

3. Combine the salad with all the remaining ingredients, and toss together. Your salad is ready to serve, or save for another day! (Adding the lemon juice will keep this salad fresh for days.)

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Blueberry, Maqui Berry, Maca, Lucuma, Astragalus, Ginseng, or Juniper Berries – ground up.

- Substitute your favorite berry for the goldenberries or raisins. (Suggestions include: blackberry, mulberry, huckleberry, etc…)

- Substitute 1/2 tsp. dried ginger powder for the fresh root if unavailable.

- Substitute caraway seeds or anise seeds for the fennel seeds, if desired.

- Add 1/4 cup crumbles of blue cheese, or your favorite cheese selection, if desired.

Benefits:

This salad is incredibly refreshing, alkalizing, is rich in fiber, vitamins, and antioxidants, and supports healthy digestion. It is loaded with immune system support, and is very strengthening. It will also internally aid in clean, fresh breath from the inside out. As well, fennel supports healthy lactation for nursing mothers.

Caesar Salad

Ingredients:

1

Head of Romaine Lettuce (large, or 2 small)

1.5 cups

Croutons (See below)

1/4 cup

Grated Parmesan Cheese (or add to taste)

1/2 cup

Homemade Caesar Salad Dressing, approximately or add to taste (See our recipe)

Yield: approx. 4-5 servings

Procedure:

1. Wash the lettuce well. Begin by slicing the romaine leaves in large slices, approx. 1” in width. Place the lettuce in a large bowl of water. Swish the lettuce around the water, and lightly massage the leaves clean.

2. Gently lift the lettuce up out of the water, and place it in a colander to drain. If you have a salad spinner, you may choose to spin the lettuce dry. If not, pat it dry with a clean towel, and place the lettuce in a large salad bowl.

3. Prepare the croutons by using our recipe for Rye Sourdough Bread, or choosing your favorite whole grain sprouted bread. Then, slice the bread in small cubes, approx. 1/4” - 1/2” and lightly toast them in a frying pan on medium heat, with approx. 2 Tbsp. of olive oil, and a pinch of sea salt. (Note: you might like to add a few herbs of your choice, like dried thyme, oregano, or minced garlic.) When the croutons are toasted brown and crisp, allow them to cool on a plate.

4. Add to the salad bowl the croutons, grated cheese, and salad dressing. Lightly toss the salad together, and enjoy it served fresh!

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Cayenne, Mesquite, Shiitake Mushroom, Dulse Seaweed, or other.

- Add any favorite variations you like, including grilled chicken, bacon, grilled portobello mushrooms, or other.

Benefits:

This recipe offers a great wealth of nutrition in enzymes, essential fatty acids (good fats), immune boosting support, antioxidants, protein, minerals, and much more! Use this opportunity to power up the nutrition of your diet using high quality oils, and you will receive many health benefits, and experience rich satisfaction. Caesar Salad is such a classic favorite, and you will love how delicious and easy this is to prepare, making your own dressing fresh, with no preservatives or toxic additives. Combining quality organic ingredients and traditional foods is a great way to enjoy the classics!

Old Fashioned Coleslaw, with a new twist!

Ingredients:

1

Head of Cabbage, green or red

6

Carrots

1

Small Onion

2

Garlic Cloves

3

Limes, juiced

2 Tbsp.

Apple Cider Vinegar

1 Tbsp.

Mustard

1.5 tsp.

Sea Salt (or add to taste)

2 tsp.

Chili Powder, (optional)

1 Tbsp.

Dill Weed, dried or fresh minced (1/8-1/4cup fresh)

1/2 cup

Goldenberries (optional)

1 cup

Homemade Mayonnaise* - (See Our Recipe for mayo, w/ garlic, turmeric, herbs, & more.) (Note: If your cabbage is on the smaller side, you may choose to use less mayonnaise, approx. 3/4 cup).

Yield: approx. 6-8 servings

Procedure:

1. Cut the cabbage in half, and slice out the core, or most of it, and compost.

2. Grate the cabbage and carrots to a medium-shredded size, and combine in a large salad bowl.

3. Chop the onion in small dice, and add to the salad bowl.

4. Peel and mince the garlic, and add to the salad bowl.

5. Take the juice of the lime, vinegar, mustard, and sea salt, and add them to the salad bowl.

6. Add optional ingredients, including chili, herbs, and/or goldenberries to the salad bowl.

7. Toss all the ingredients together with the mayonnaise. This salad is best when it has time to sit and marinate in its juices.

* = (Using the fresh made Mayonnaise offers incredible flavor and nutrition, and is so easy! Plus, it only takes minutes to prepare!)

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Bamboo, Moringa, Dulse, Kelp, Bladderwrack, Shiitake Mushroom (note—mushroom powders are flavor enhancers as well as potent nutrition).

- Substitute fresh chopped chili peppers for chili powder.

- Substitute lemon for lime if desired, or use a combination of both.

Benefits:

This salad is very cleansing, alkalizing, refreshing, and satisfying. It also supports digestion, colon health, and is rich in essential fatty acids, and enzymes. Cabbage offers a wealth of nutrition.

Cucumber-Seaweed Salad

Ingredients:

2 oz.

Dried Atlantic Kelp Seaweed (use a softer type like Wakame)

2 cups

Thinly Sliced Cucumbers (approximately 2 cucumbers)

2 Tbsp.

Sesame Seeds (optional—toast the seeds)

1/2 cup

Lemon Juice (freshly squeezed)

1 Tbsp.

Maple Syrup

1 Tbsp.

Tamari, or Shoyu (Fermented Organic Soybean Sauce)

1/2 tsp.

Tabasco Sauce, or other hot sauce

1/2 cup

Sunflower Oil

1 Tbsp.

Toasted Sesame Oil

Pinch

Sea Salt

Yield: approx. 4-6 servings

Procedure:

1. Using scissors, cut the kelp into pieces about 1/2” or so, and immerse the kelp in plenty of cold water. Allow it to soak for approx. 15-20 minutes, or until doubled in size. Then strain the kelp into a colander, press out the excess water, and set aside.

2. In a medium-sized mixing bowl, combine the kelp, cucumbers, and sesame seeds, and set aside.

3. In a small bowl (or use the Vitamix Blender), mix together all the remaining dressing ingredients, except do not add the oils.

4. As you whisk the dressing together, slowly add the oils, and continue whisking or blending them together until the dressing is fully emulsified. Adjust flavors to taste.

5. Pour the dressing over the salad ingredients, and toss the salad together. This salad can be enjoyed fresh, or it will become tastier as it sits and marinates for a later time.

Variations:

- Add approx. 1/2 tsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, Maitake Mushroom, Maca Root, Mesquite, or other.

Benefits:

This salad is refreshingly delicious, alkalizing, mineral rich, and much more! It is well balanced between salty and sweet flavors, and will make a great addition to your favorite meals. The kelp in this recipe is extremely mineral rich. It provides many essential trace minerals, calcium, iron, fiber, protein, and much more. Seaweed is known to help boost the immune system, the circulatory system, and is very strengthening overall. If you need to build energy, or get over sickness, this salad will greatly assist you with that. Kelp attaches itself to the floor of the ocean, and thrives in clean, deep waters. It is one of the oldest plants on earth, with a very strong root hold to stay planted during ocean currents!

Fruit Salad w/ Coconut, Elderberry, & Goji Berries

Ingredients:

1

Pineapple, (fresh is preferred)

2

Oranges

2

Apples

3

Bananas

1

Small Melon (for example: Cantaloupe, Honeydew Melon, Watermelon)

1

1” piece of fresh ginger root, grated finely

1/2

Lemon, juiced (optional - add the minced zest of the lemon)

1/2 cup

Coconut, shredded, dry

1/2 cup

Goji Berries

1 Tbsp.

Elderberry Powder

1 tsp.

Cinnamon Powder

1/2 cup

Pecans, chopped finely, (optional)

1/2 cup

Goldenberries, or Raisins (optional)

1 Tbsp.

Bee Pollen Granules (optiona

Yield: approx. 10 servings

Procedure:

1. Using a knife, cut the skins off the pineapple. Then leaving in the core, chop the pineapple into medium dice, or thinly sliced quarters. Bring to a large salad bowl.

2. Slice the skin off the oranges, and then chop them to medium dice, removing the seeds. Add to the salad bowl.

3. Leave the skin on the apples, and quarter them, removing the seeds in the center. Slice thinly and combine them with the pineapple-orange mixture.

4. Slice the bananas thinly, and add to the salad.

5. Using a melon baller tool, add the melon ball pieces to the salad, or simply chop the melon to medium dice.

6. Combine the salad with all the remaining ingredients, and toss together. Ready to serve, or save for another day! (Adding the lemon juice will keep this salad fresh for days.)

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Bilberry, Maqui Berry, Maca, Cinnamon, or Lucuma.

- Substitute fresh coconut, grated, when available, for the dried coconut. (Optional — lightly toast the coconut!)

- Substitute your favorite fruits for any in the ingredient list. (Suggestions include: mango, papaya, pear, etc…)

- Substitute dried ginger powder for the fresh root if unavailable.

Benefits:

This salad is rich in vitamins, digestive enzymes, fiber, good fats, antioxidants, and supports a healthy immune system, and an alkaline body. It is delicious served with our recipes for coconut, almond, and cashew cream!

Note:

Leaving the skin on your fruits as much as possible, and only sparingly slicing off inedible parts provides much needed fiber, enzymes, and nutrients which are found just under the skin, that help in the absorption of vitamins and minerals offered in the fruits. (For example: oranges served with as much of the white pith surrounding the orange fruit as possible offers the enzymes needed to help assimilate the vitamin C in the orange.) Including nutritious citrus zest and seeds from the fruits, when appropriate (including watermelon seeds) is another great way to attain added health benefits from the food being prepared. Additionally, watermelon seeds are easy to dry and save for planting in your garden during spring and summer. Often fruit varieties purchased locally at the store or markets are hardy varieties that are commercially grown, and worthy of seed saving and propagating!

German Potato Salad with a Twist

Ingredients:

5 lbs.

Potatoes (Yukon Gold Potatoes are recommended, or any of your favorite)

10-12

Hard Boiled Eggs (Note: you may want to save two eggs raw for making your mayo.)

1

Onion, finely diced.

4

Stalks of Celery, thinly sliced

2 tsp.

Sea Salt, (or add to taste)

1 Tbsp.

Caraway Seed

2 tsp.

Dried Thyme

1/4 cup

Fresh Minced Herbs, or your choice (for example: dill, basil, parsley, oregano, etc…)

Pinch

Black Pepper (freshly ground is best)

2 cups

Sauerkraut (See our recipe)

3.5 oz.

Capers (or a little more, approx. 1 jar)

3-4 oz.

Anchovies, (approx. 2 jars) finely minced. (Save a few whole for garnish, if desired.)

1 tsp.

Minced Lemon Zest

1 cup

Homemade Mayonnaise, or add to taste, you may want to use 1.5 cups - (See our recipe)

4-6

Scallions, thinly sliced (to garnish your salad.)

Yield: approx. 10-12 servings

Procedure:

1. Using a large stockpot, cook the potatoes whole. Allow them to be covered by plenty of water, approximately 2” above the potato surface. Add a little salt, and bring to a boil. Then, turn down the heat and simmer on medium heat for approx. 20-25 minutes, or until the potatoes are softened all the way through when tested with a fork.

2. It is a good idea to put the eggs you will be hard boiling into the same pot as the potatoes to save energy. Start them together at the same time, but the eggs will be finished cooking before the potatoes, and will need to be removed from the pot sooner. Place the eggs, whole, on top of the potatoes, and bring them up to a boil. Once a boil is reached, cook the eggs for approx. 7 minutes more. Then lift them out of the pot, and place them in a colander to cool under running water. (Note: you can test to see if the eggs are done cooking by spinning the egg in its shell on your counter. If it spins fast, it is done. If it does not, the yolk has not cooked all the way.)

3. Begin to peel the eggshells off. (Note: this process can be aided by having a small bowl of water to dip the egg into to help slip off the eggshell, after it has been cracked all around. If you have eggshell pieces sticking to the egg, or to your fingers, just use the water to wet your thumb, and slip the shell off using the side of your thumb.) Once the eggs are fully peeled, slice them in quarters, and then thinly slice all the egg. Add to a large mixing bowl.

4. When the potatoes are done cooking, cool them under running water for a bit, and then allow them to drain in a colander and cool until you can work with them. Slice the potatoes in half rounds, or quarters, in thin slices. Add the potatoes to the large mixing bowl.

5. Add to the mixing bowl the onion, celery, salt, herbs, black pepper, sauerkraut, capers, anchovies, lemon zest, and mayo. Toss everything together well. Taste your fabulous potato salad, and see if you want to adjust any seasonings, like salt. Garnish with the thinly sliced scallions!

Variations:

- When making your homemade mayonnaise, add a jar of anchovies to the mayo recipe.

- Try substituting Taro Roots, Cassava Roots, or Sweet Potato for the potatoes, if desired.

Benefits:

The addition of Sauerkraut to the Potato Salad really aids in digestion and receiving healthy enzymes. Adding anchovies to the Mayonnaise, which is recommended for great flavor and health benefits, you also will receive a great dose of rare essential fatty acids, protein, and readily available calcium and minerals! Caraway aids in digestion as well, and the capers and lemon are a unique, delicious, and healthy twist to classic Potato Salad!

Grated Beet & Carrot Salad

Ingredients:

4-6

Carrots, medium sized

2-3

Beets, medium sized

1

Red Onion, small diced

1 bunch

Green Scallions, sliced

3-4

Garlic Cloves, peeled and minced

1

2” piece of fresh Ginger Root, grated finely

1

2” piece of fresh Turmeric Root, grated finely

1/4 cup

Apple Cider Vinegar

1

Lemon, juiced (or lime may be used)

1 tsp.

Sea Salt (or add to taste)

1/4 cup

Olive Oil (or add to taste)

2 Tbsp.

Honey

1/4 cup

Miso Paste (fermented soybean paste, optional - See our recipe for Homemade Miso)

1/4 cup

Sesame Seeds, toasted

1 Tbsp.

Toasted Sesame Oil (optional)

2 Tbsp.

Walnuts, chopped finely (optional)

1/2 cup

Goldenberries, (optional)

1/2 cup

Minced Fresh Basil Leaves, or 5-10 stems/tops worth of leaves (optional)

2 Tbsp.

Minced Fresh Rosemary Leaves, or 2-3 stems worth of leaves (optional)

Yield: approx. 10 servings

Procedure:

1. Using a grater, (or food processor grater to save time) with the large holes, grate all the carrots and beets with their skins on. Add them to a large salad bowl.

2. Combine the grated carrots and beets with the onion, scallions, garlic, ginger, and turmeric. Toss together.

3. In a separate bowl, mix together the dressing ingredients, including the vinegar, lemon, salt, olive oil, honey, and miso (if using miso). Stir this mixture together using a fork or whisk, and then pour it over the salad.

4. Add in any remaining optional ingredients, and toss the whole salad together. This salad can be enjoyed fresh, and also becomes tastier as it chills and marinates.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Elderberry, Bamboo, Baobab, Astragalus Root, Chlorella, or other.

- Substitute fresh chopped herbs of your choice for the basil and rosemary.

- Substitute balsamic vinegar for apple cider vinegar.

- Add minced hot chili peppers, cayenne, or chili powder if desired.

- Add 1/4 -1/2 cup of cheese crumbles if desired, for example feta, or goat cheese.

- Serve with a freshly made Gomasio condiment (made from sesame seeds; see our Recipe…)

- Try this salad with our recipe for Balsamic Vinaigrette with Basil.

- Add a small jicama, or yacon root, grated, to this salad for another delicious variation.

Benefits:

This salad is fiber-rich, detoxifying, strengthening, and is rich in minerals, blood-building nutrients, enzymes, lacto-ferments, and much more! It is a delicious way to incorporate favorite flavors with a hearty, simple salad.

Note:

Leaving the skin on your vegetable provides much needed fiber and nutrients, which are found just under the skin, that help in the absorption of vitamins and minerals offered in the vegetable.

Green Papaya Salad

Ingredients:

2-3

Green Papayas (these are the unripe papayas)

3

Carrots

2

Tomatoes

1

Small Onion (or half an onion)

1

2” piece of fresh Ginger Root

1

2” piece of fresh Turmeric Root

2

Garlic Cloves

3

Limes, juiced

2 Tbsp.

Apple Cider Vinegar

2 Tbsp.

Olive Oil

1 Tbsp.

Honey (optional)

1/2 tsp.

Sea Salt (or add to taste)

2 tsp.

Chili Powder (optional)

1/2 cup

Peanuts (optional)

1/4 cup

Minced Cilantro or Basil (optional)

Yield: approx. 6-8 servings

Procedure:

1. Peel the skin off of the green papaya. Cut the green papaya in half, scoop out the seeds with a spoon, and compost them.

2. Grate the green papaya and carrots to a medium-shredded size, in a large salad bowl.

3. Chop the tomatoes to medium dice, and add to the salad bowl.

4. Chop the onion to small dice, and add to the salad bowl.

5. Grate the ginger and turmeric roots to a fine size, and add to the salad bowl.

6. Peel and mince the garlic, and add to the salad bowl.

7. Take the juice of the lime, vinegar, olive oil, honey, and sea salt, and add them to the salad bowl.

8. Add optional ingredients, including chopped peanuts, chili, and/or fresh minced herbs to the salad bowl.

9. Toss all the ingredients together. This salad can be enjoyed fresh, or becomes tastier as it has time to sit and marinate in its juices.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Bamboo, Moringa, Dulse, Kelp, Bladderwrack Seaweed, or other.

- Substitute powdered dry ginger or turmeric, if fresh roots are unavailable.

- Substitute sliced scallions for onion.

- Substitute fresh chopped chili peppers for chili powder.

Benefits:

This salad offers great benefits to digestion, is very cleansing, alkalizing, and refreshing. Green Papaya is a rich source of the digestive enzyme papain, which helps improve digestive function in many ways.

Note:

If the papaya is more ripe, and the seeds are black, they can be dried out, and saved for use as a ground black pepper substitute, and additionally they are medicinal for parasite cleansing, birth control, and more.

Mesclun Salad with Beets, Candied Walnuts, & Chevre

Ingredients:

1-2 lbs.

Mixed Salad Greens, or more (for example: mesclun, or your favorite salad greens)

1

Beet,(grated)

1

Red Onion (small in size, thinly sliced)

1/2 cup

Walnuts

1 tsp.

Garam Masala Spice (See our recipe)

1 Tbsp.

Maple Syrup Granules

1/2 tsp.

Chili Powder

Pinch

Sea Salt

1/2 cup

Chevre (Goat Cheese, crumbled)

1/4 cup

Balsamic Vinaigrette, approximately, or add to taste (See our recipe)

Yield: approx. 4-5 servings

Procedure:

1. Wash the salad greens well. Place the greens in a large bowl of water. Swish the greens around the water, and lightly massage the leaves clean.

2. Gently lift the greens up out of the water, and place them in a colander to drain. If you have a salad spinner, you may choose to spin the greens dry. If not, pat them dry with a clean towel, and place them in a large salad bowl.

3. Grate the beet root with the skin on, and set aside.

4. In a medium sized, dry frying pan, toast the walnuts on medium heat for approx. 1 minute. Then add the garam masala, maple syrup granules, chili, and salt. Continue toasting for another minute, until the walnuts are starting to brown, and the maple crystals starting to liquefy. Before burning, transfer the nuts to a plate to cool.

5. Arrange around the salad bowl the grated beets, candied walnuts, and red onion slices. Add the Balsamic Vinaigrette, and lightly toss the salad together.

6. After tossing the salad, garnish with the crumbled chevre cheese on top.

7. Serve fresh, and enjoy!

Variations:

- Substitute Coconut Sugar Crystals or Raw Honey for the Maple Syrup Granules, if desired.

- Substitute Farmer Cheese Crumbles for the Chevre (See our recipe).

- Add some freshly made Kraut on top of your salad (See our recipe).

- Pair this salad with our recipe for Vegetarian Seaweed Fried Oysters, or the Fried Oysters themselves.

Benefits:

This recipe offers a great wealth of nutrition in enzymes, essential fatty acids (good fats), liver cleansing and blood building support, antioxidants, protein, minerals, and much more! Use this opportunity to power up the nutrition of your diet using high quality oils, and you will receive many health benefits, and experience rich satisfaction. This salad has a great combination of flavors, which complement each other very nicely!

Old Fashioned Potato Salad w/ Pickled Watermelon

Ingredients:

5 lbs.

Potatoes, (Yukon Gold Potatoes are recommended, or any of your favorite.)

10-12

Hard Boiled Eggs (Note: you may want to save two eggs raw for making your mayonnaise)

1

Onion, finely diced

4

Stalks of Celery, thinly sliced

2 tsp.

Sea Salt (or add to taste)

2 tsp.

Celery Seed

2 tsp.

Dried Thyme

1/4 cup

Fresh Minced Herbs, or your choice (for example: dill, basil, parsley, oregano, etc…)

Pinch

Black Pepper (Freshly Ground is best)

4

Spears of Pickled Watermelon Rind, Sweet or Dill (See our recipe), cut in thin slices.

1 cup

Homemade Mayonnaise, or add to taste, you may want to use 1.5 cups (See our recipe

Pinch

Paprika Powder (to garnish)

Yield: approx. 10-12 servings

Procedure:

1. Using a large stockpot, cook the potatoes whole. Allow them to be covered by plenty of water, approximately 2” above the potato surface. Add a little salt, and bring to a boil. Then, turn down the heat and simmer on medium heat for approx. 20-25 minutes, or until the potatoes are softened all the way through when tested with a fork.

2. It is a good idea to put the eggs you will be hard boiling into the same pot as the potatoes to save energy. Start them together at the same time, but the eggs will be finished cooking before the potatoes, and will need to be removed from the pot sooner. Place the eggs, whole, on top of the potatoes, and bring them up to a boil. Once a boil, is reached, cook the eggs for approx. 7 minutes more. Then lift them out of the pot, and place them in a colander to cool under running water. (Note: you can test to see if the eggs are done cooking by spinning the egg in its shell on your counter. If it spins fast, it is done. If it does not, the yolk has not cooked all the way.)

3. Begin to peel the eggshells off. (Note: this process can be aided by having a small bowl of water to dip the egg into to help slip off the eggshell, after it has been cracked all around. If you have eggshell pieces sticking to the egg, or to your fingers, just use the water to wet your thumb, and slip the shell off using the side of your thumb.) Once the eggs are fully peeled, slice them in quarters, and then thinly slice all the egg. Add them to a large mixing bowl.

4. When the potatoes are done cooking, cool them under running water for a bit, and then allow them to drain in a colander and cool until you can work with them. Slice the potatoes in half moons, or quarter moons, in thin slices. Add the potatoes to the large mixing bowl.

5. Add to the mixing bowl the onion, celery, salt, herbs, pickles, and mayo. Toss everything together well. Taste your fabulous potato salad, and see if you want to adjust any seasonings, like salt. Garnish with the paprika!

Variations:

- Substitute Pickled Relish (sweet or dill pickles) for the Pickled Watermelon Rind, if desired.

Benefits:

Here is a salad almost everyone loves! The difference with this recipe is using your own homemade mayonnaise with the Potato Salad to achieve the highest quality of flavors, and health. Taking in organic oils, and a diet rich in good fats can actually help us reach optimal health, even if you are trying to cut back on your intake of certain “rich foods.” It’s important to have some comfort foods in your diet, in order to have a necessary level of satisfaction, which eventually leads to less overeating, frustration, and diet failure. It can actually promote diet success! The addition of pickles to the Potato Salad really aids in digestion and receiving healthy enzymes. If you add anchovies to the Mayonnaise, which is recommended for great flavor and health benefits, you also will receive a great dose of rare essential fatty, protein, and readily available calcium and minerals!

Tomato-Basil Caprese Salad

Ingredients:

6

Tomatoes (Red & Yellow, or a variety of your favorite heirloom ripe tomatoes)

8 oz.

Fresh Mozzarella Cheese

1/2 cup

Fresh Basil Leaves, chopped

1/4 tsp.

Sea Salt (or add to taste)

Pinch

Black Pepper

3 Tbsp.

Olive Oil

1/4 cup

Balsamic Vinegar, reduced

Yield: approx. 6-8 servings

Procedure:

1. Slice the tomatoes in 1/4” slices, and arrange around a large salad plate.

2. Alternate the tomato slices between 1/4” slices of the fresh mozzarella cheese.

3. Sprinkle the basil, salt, and pepper around the tomatoes and cheese.

4. Drizzle the olive oil over the salad plate.

5. In reducing the balsamic vinegar, pour it in a small saucepot and allow it to thicken over medium-high heat, until the vinegar is reduced by 1/2 to 1/3 of its original volume, over a few minutes. Allow it to cool, and drizzle on top of the tomatoes and cheese to finish the dish. This salad is best enjoyed fresh.

Variations:

- Add slices of Chevre Goat’s Cheese, or your favorite cheese selection, if desired.

- Add a sprinkling of capers or sliced kalamata olives, if desired.

- Try this salad with our recipe for Balsamic Vinaigrette with Basil, if desired.

Benefits:

The tomatoes in this delicious, classic salad are rich in lycopene, which is one of the essential nine amino acids. Deficiency in lycopene can result in imbalances such as cold sores or fever blisters on the lip. As well, Basil, a perfect pair with tomatoes, is wonderfully aromatic, uplifting, nutrient-rich, and disinfecting to the body.

Tomato-Cucumber Salad

Ingredients:

8

Fresh Tomatoes (for example, Roma, Plum, or your favorite ripe ones!)

3

Cucumbers

1

Red Onion (small-medium in size)

3

Garlic Cloves (optional)

3 Tbsp.

Apple Cider Vinegar

1 tsp.

Sea Salt (or add to taste)

2 Tbsp.

Olive Oil

1/2 cup

Minced Fresh Basil Leaves, or 5-10 stems/tops worth of leaves (optional)

1/2 cup

Minced Fresh Parsley Leaves, or 5-10 stems worth of leaves (optional)

Yield: approx. 8-10 servings

Procedure:

1. Chop the fresh tomatoes to medium dice, half moons, or to your liking, and add them to a medium sized salad bowl.

2. Prepare the cucumbers by washing them, and then scoring the skin on the outside of the cucumber lengthwise with fork lines, which tenderizes the skin and makes it very palatable! Then thinly slice the cucumbers in rounds, or half moons, to your liking. Add the sliced cucumbers to the tomatoes.

3. Chop the onion to small dice, or thin slices, and add to the salad.

4. Peel and mince the garlic, and add to the salad.

5. Add the olive oil, salt, vinegar, and herbs to the salad, and toss them gently with a spoon. This salad is delicious fresh, and becomes tastier as it has time to marinate and chill.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Dulse, Spirulina, Sea Buckthorn, or other.

- Substitute yellow onion for red onion if desired.

- Substitute fresh chopped herbs of your choice for the basil and parsley.

- Substitute balsamic vinegar or lemon juice for the apple cider vinegar.

- Add 1/4 - 1/2 cup of cheese crumbles if desired, for example, feta, or goat cheese.

Benefits:

This salad is refreshingly delightful! It is very alkalizing, nutritious, enzyme- and fiber-rich, and makes a great addition to almost any meal!

Note:

When preparing tomatoes, you can set aside a portion of the seeds from the tomato, and plant them in a pot of soil to grow tomatoes for your garden! They are quite easy and prolific growers. As well, the seeds can be dried and saved for later use in the garden. That process is simple and requires the seeds to be soaked in a glass of water a few days to allow them to ferment, then rinse with water, stir them, allow them to settle, and then pour off the water gently. Your clean seeds can then lie out in a strainer, on a screen, lid or whatever is available to dry in a breezy, dry place out of direct sunlight. Store them in an airtight container once they have fully dried in days of sunny weather, usually 1-2 weeks. Tomato seeds can last for years, and are very rewarding and abundant to grow fresh in your garden!

Chapter 90:

The Pureganic Companion Recipes

Salad Dressings

Balsamic Vinaigrette with Basil

Ingredients:

1/2 cup

Balsamic Vinegar

1/2 cup

Basil Leaves (or approx. 5-8 stems of basil leaves)

3

Garlic Cloves

1 Tbsp.

Mustard, (See our recipe for Homemade Mustard!)

2 Tbsp.

Lime juice

1 Tbsp.

Maple Syrup

Pinch

Sea Salt

1 cup

Olive Oil

Yield: approx. 12-15 servings

Procedure:

1. Combine all the ingredients (except the olive oil) in the Vitamix Blender. Turn on medium speed, and while the blender is running, slowly drizzle in the olive oil to emulsify the dressing.

2. Enjoy with your favorite salad, greens, sprouts, tomatoes, and more! This dressing can be stored in an airtight container and last for a while.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Bamboo, Mesquite, Shiitake or Maitake Mushroom, Hawaiian Alaea Red Sea Salt, or other.

- Substitute honey for the maple syrup if desired.

- Try adding 2 Tbsp. of red onion.

- Place all ingredients in a mason jar with tight fitting lid, and shake to emulsify if not using a blender.

Benefits:

This vinaigrette is full of nutrition and great flavor. It is a healthy, easy dressing to prepare in minutes! It can help in providing lots of vitamins, minerals, good fats, antioxidants, and enzymes to your salads. If you like spicy flavor, try adding a pinch of cayenne pepper too!

Homemade Caesar Salad Dressing

Ingredients:

2 cups

Extra Virgin Olive Oil (approx. 1 cup oil/1egg. This is added gradually & can be adjusted.)

2

Eggs (yolks + whites)

6

Garlic Cloves

1

Lemon, Juiced (seeds removed)

1 tsp.

Sea Salt (or add to taste)

Pinch

Black Pepper (freshly ground is best)

1.7 oz.

Anchovies (approx. 1 jar)

Yield: approx. 10 servings

Note:

This recipe yields more dressing than will be needed for a small salad. If you are preparing the whole recipe, you can make a salad with about 4 large heads of Romaine Lettuce. As well, the extra dressing can be stored in an airtight container in the refrigerator and last for a while.

Procedure:

1. Combine all ingredients in your Vitamix Blender, except do not add the olive oil.

2. Turn your blender on low speed, approx. phase 5.

3. Have the olive oil ready in a separate measuring cup (best with a pour spout) ready to drizzle in slowly to the blender. While the blender is running, gradually add the olive oil. Pour it in until you begin to see the mayonnaise coagulating, and becoming thick. (Note: When the blender has spun the thick mayonnaise out to the sides of the blender, and the blades are no longer whipping the mayonnaise, it is finished.)

4. Turn your blender off, and adjust flavoring to taste. It may be perfect just the way it is!

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Dulse Seaweed, Shiitake, or other.

- For a vegetarian variation, substitute Nori Seaweed for the anchovies! This is truly delicious!

- This dressing can also be prepared whisking the ingredients together by hand, if you do not have a blender.

Benefits:

This recipe offers a great wealth of nutrition in enzymes, essential fatty acids (good fats), immune boosting support, antioxidants, protein, minerals, and much more! Anchovies are rich in calcium and minerals. You will hardly even know there are anchovies in this blended dressing, but they add such a great nuance of flavors and healthy nutrition! It is so easy to use the blender to prepare this dressing in minutes! You will love how it comes out, using high quality oils and organic ingredients. Say goodbye to bottled, store-bought dressings overloaded with toxins!

Champagne Vinaigrette

Ingredients:

3/4 cup

Olive Oil

1/4 cup

Champagne Vinegar

1 Tbsp.

Orange Rind

2 tsp.

Orange Juice, (or add to taste)

1 tsp.

Mustard, (or add to taste) – (See our recipe for Homemade Mustard)

2 Tbsp.

Miso, White, or your favorite (fermented soybean paste… See our recipe for Miso)

1 tsp.

Thyme (dried leaf)

1 tsp.

Tarragon (dried leaf)

Yield: approx. 12 servings

Procedure:

1. Combine all ingredients, except the olive oil, in the Vitamix Blender, and turn on medium speed.

2. Gradually add the olive oil, through the top while the blender is running.

3. Serve with salad, or store in an airtight glass jar for later use.

Variations:

- Substitute apple cider vinegar, brown rice vinegar, or sherry vinegar for the champagne vinegar, if desired.

- Substitute Chardonnay for the champagne vinegar, if desired.

- Use a whisk to mix the dressing by hand in a large mixing bowl, if the blender is not available.

Benefits:

Vinaigrettes are well known for improving digestion, and alkalizing the body. They are always a healthy choice for a dressing, and delicious! This dressing is especially rich in enzymes, healthy ferments, and vitamins.

Miso-Ginger Dressing

Ingredients:

1/4 cup

Miso (fermented soybean paste, any kind… See our recipe for Homemade Miso)

1/2 cup

Purified Water

1 Tbsp.

Finely Grated Ginger

1 Tbsp.

Minced Red Onion (optional)

1 tsp.

Honey (raw is best)

1/4 tsp.

Black Pepper, (fresh cracked is best)

Pinch

Sea Salt

1 cup

Almond Oil (optional, or add sunflower, or sesame)

1 tsp.

Toasted Sesame Oil

Yield: approx. 8-10 servings

Procedure:

1. Combine all the ingredients, except the oils, in the Vitamix Blender, and blend until creamy on medium speed.

2. With the blender running, slowly drizzle in the oils. Continue blending to emulsify.

3. Serve, or store in an airtight container in the refrigerator for later use.

Variations:

- Substitute Maple Syrup for the raw honey, if desired.

- Add approx. 1/2 tsp. of your favorite Superfood Powders, for example, Green Papaya Powder, Mesquite, or other.

- Add the juice of half a lemon for a little extra tang!

- Add 2 Tbsp. of tahini (sesame butter) for a richer variation.

Benefits:

This Miso-Ginger Dressing offers many benefits to healthy digestion. It is enzyme rich, with the miso, ginger, and green papaya powder addition. The dressing also provides protein, and helps boost the immune system. Ginger has anti-inflammatory properties, and can aid in healing headaches, backaches, and muscle cramps! It makes a really light and tasty salad dressing, reminiscent of great Japanese food, and complements many different meals.

Tomato-Caper Vinaigrette

Ingredients:

4-6

Tomatoes, (medium-large in size)

1/2

Red Onion, (small-medium in size)

4 oz.

Capers, (approx. 1 jar)

3

Garlic Cloves, Minced

1/4 cup

Balsamic Vinegar

1/2 tsp.

Sea Salt

1/4 cup

Minced Parsley

1 cup

Olive Oil

Yield: approx. 8-10 servings

Procedure:

1. Begin by slicing the tomatoes in half, and then using a spoon, scoop out the seeds and soft part of the tomato, and add them to your compost, or plant them! Chop the tomatoes to small dice, and add to a small mixing bowl.

2. Chop the onion in small dice, or even a little smaller, and add to the mixing bowl.

3. Add all the remaining ingredients to the mixing bowl, except the olive oil, and whisk gently to combine.

4. While whisking the dressing, gradually and slowly pour in the olive oil. Continue whisking to combine well and emulsify the vinaigrette.

5. Enjoy this vinaigrette served immediately with your favorite salad, or store in an airtight container in the refrigerator for a lengthy period of time, and the flavors will even improve as it sits.

6. This vinaigrette is recommended to pair with grilled tuna, grilled swordfish, lamb chops, roasted chicken, toast, crackers, sourdough bread, and more.

Benefits:

This Tomato-Caper Vinaigrette is delicious, satisfying! It aids in digestion, along with being alkalizing, and high in minerals, essential amino acids, essential fatty acids, and vitamin C. The capers add a unique and rich flavor, which will highlight your favorite meals and snacks.

Chapter 91:

The Pureganic Companion Recipes

Sauces, Dips, & Pesto

Basil Superfood Pesto

Ingredients:

1 cup

Shredded Coconut

3 cups

Basil Leaves, Fresh (approx. 10-15 stems worth, or more)

4-5

Garlic Cloves, chopped coarsely

1

Lemon (small) juiced

3/4 cup

Olive Oil, (approx. 3/4-1 cup, adding gradually to taste)

1/2 tsp.

Hawaiian Alaea Red Sea Salt, (or add to taste)

1 Tbsp.

Bamboo Powder

1 tsp.

Moringa Powder

Yield: approx. 6-8 servings

Procedure:

1. Begin by toasting the shredded coconut in a dry, medium sized frying pan for a few minutes until it becomes fragrant, and starts to turn light brown in color. This toasting really brings out great flavor in the coconut!

2. Allow the toasted coconut to cool on a glass plate, and then place it in your Vitamix Blender to grind to a fine meal.

3. Wash the basil, and separate the leaves and soft top stems which are usable from the tough bottom stems which can be composted. Add the basil to the blender.

4. Add the garlic, lemon juice (with seeds removed), olive oil, salt, bamboo, and moringa to the Vitamix Blender. Turn the blender on medium speed to make a smooth pesto consistency. While the blender is running, you may wish to drizzle in more olive oil from the top to make the pesto a little creamier.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Cayenne, Shiitake or Maitake Mushroom, or other.

- Substitute pine nuts, walnuts, sesame seeds, pumpkin seeds, or your favorite nuts and seeds for the coconut, if desired.

Benefits:

This pesto is delicious, and richly satisfying! The Bamboo, Moringa, and Hawaiian Red Alaea Sea Salt bring extra flavor, minerals (especially trace minerals, which need to be supplemented in the diet), and healthy green nutrition to this pesto. It is a great source of essential fatty acids, antioxidants, protein, vitamins, minerals, and much more! Try this as a complement to your favorite snacks, flax crackers, sprouts, grains, entrees, and more. The pesto can be stored in an airtight jar, and it will last for a while.

Blueberry & Mandarin Orange Syrup

Ingredients:

2 cups

Orange Juice, (fresh squeezed, & save the orange zest!)

1-2 tsp.

Minced Orange Zest

2-3

Mandarin Oranges (peeled, seeds removed, sectioned or approx. 1 can mandarin oranges)

1 cup

Fresh Blueberries (approx, or frozen blueberries)

1/4 cup

Blueberry Jam (all fruit jam is best)

1 Tbsp.

Arrowroot Powder (or Kudzu Root Powder)

1/4 tsp.

Cinnamon Powder (optional)

1/2 tsp.

Bilberry Powder (optional)

1/2 tsp.

Maqui Berry Powder (optional)

1/4 cup

Raw Honey (optional)

Pinch

Sea Salt

Yield: approx. 14-16 servings

Procedure:

1. Begin by zesting and juicing the fresh oranges. Do this over a small-medium size saucepot. If you do not have a citrus juicer, the easiest way to do this is to slice the oranges in half, and then using a fork, work it into half the orange, rocking it back and forth, as you squeeze out the juice by hand. Rotate the orange around, and continue this process until all the juice is extracted. (Note: it is easiest to remove some of the zest from the orange before the orange is sliced, using a zester, or vegetable peeler, or knife, and then mince the zest.) Save a small amount of the orange juice aside, approx. 3-4 Tbsp. in a small dish, and best if that juice is cold.

2. In the small dish with the reserved cold orange juice, mix the arrowroot powder into the juice, and stir this mixture well until there are no lumps in the slurry. This will act as a thickener for the sauce.

3. Next, using a whisk, pour the slurry into the saucepot, and combine well with the rest of the orange juice. Add the blueberry jam, and bring the pot to a boil on the stove. Stir often with the whisk, and smooth in the melting jam to the rest of the syrup.

4. Add the mandarin oranges, blueberries, salt and cinnamon (if you prefer to use it) to the pot, Then turn down the heat to medium-low, and continue to stir constantly or frequently, until the arrowroot thickens the sauce. This may take a few minutes or more. Once the sauce has reached a noticeable thickened state, and the cloudy color of the arrowroot slurry has turned more clear and glossy, then take the syrup off the stove.

5. Allow the syrup to cool off the stove. Once it is closer to room temperature, gradually whisk in the bilberry and maqui berry powders, and honey if using them. (Note: before adding the honey, taste the syrup, and see if you like the level of sweetness as it is. You may choose not to add any additional sweetener.) The syrup can be served warm or cooled, or stored in an airtight container for a longer period, and served later. It really is a wonderful complement to freshly made pancakes, waffles, desserts, blueberry-cashew cream, and more!

Variations:

- Substitute your favorite sweetener for the raw honey, if desired, for example, maple syrup or coconut sugar crystals.

- Add approx. 1 tsp. of freshly grated ginger root, if desired, while cooking the syrup.

- Substitute oranges for the mandarin oranges, if mandarin oranges are not available.

- Add approx. 1 tsp. of any favorite Superfood Powders of your choice to the syrup, once it has cooled down, for example Elderberry, Goji Berry, or other.

Benefits:

This delicious Blueberry & Mandarin Orange Syrup is great to pour over pancakes, especially with creamy rich kefir as a topping. (See our recipes for Kefir, Kefir-Buckwheat Pancakes, and Sourdough Pancake or Waffle Mix.) Instead of having a surplus of maple syrup or intensely sweet syrups with your breakfast, try this healthy alternative. Your kids will love it too! The flavors and colors are rich and sweet, and the syrup is very high in vitamin C, antioxidants, minerals, and more. If you feel a sickness coming on, this is will give you a great immune-system boost to ward it off! Arrowroot is a natural thickener that is very alkalizing, and rich in calcium!

Fresh Corn Hollandaise

Ingredients:

4

Ears Fresh Corn

1 Tbsp.

Coconut Oil (or Butter, if preferred)

1-2 tsp.

Lemon Juice (or add to taste)

Pinch

Black Pepper (optional)

1/4 tsp.

Sea Salt (or add to taste)

1 Tbsp.

Fresh Minced Herbs (optional, for example: Chives, Tarragon, or Basil.)

Yield: approx. 6-8 servings

Equipment Needed:

Cheesecloth

Procedure:

1. Begin by husking the corn. Using a sharp knife, shave off the kernels from the corn cob. This can easily be done by slicing a nice, flat bottom edge on the ear of corn. Then place it on a plate, or dish, and hold it vertically. Slice downward in sections rotating around the cob. The knife will go in easily where it can remove the kernels, and not be able to slice in much farther to remove any of the coarse part of the cob.

2. Take the fresh corn kernels, and place them in the Vitamix Blender. Blend on high speed for approximately 1 minute or so, until the corn milk is made very creamy and smooth.

3. Using a piece of cheesecloth, about 15” wide, and 3-4 layers thick, line a strainer over a medium saucepan. Pour the corn milk through the cheesecloth. Wrap up the corners of the cheesecloth together, and enclose them in a tight bundle twisted around to squeeze out all the excess milk from the corn solids. This process should be done carefully as to only allow silky, smooth milk without any bits to pass through the cheesecloth.

4. Add the coconut oil to the saucepot, with the strained corn milk, and bring it to the stovetop. Place it on medium heat. It will need to cook for approximately 10-12 minutes, stirring constantly with a whisk. The natural corn starch present will thicken the hollandaise sauce beautifully! It only takes a little time to thicken.

5. After it reaches an obvious thickened point, remove it from the heat. Season the corn hollandaise with the lemon juice, salt, and pepper to your taste. Whisk it well to combine, and allow it to cool before serving. As the sauce cools, it will gradually thicken a little more. Stir occasionally as it cools.

6. Serve this corn hollandaise fresh, warm, or it can be saved for later. It really complements grilled fish, vegetables, quiche, grain dishes (like green quinoa), roasted salsa, seafood of all kinds, salads, sandwiches, and more. It also makes a rich, savory dip.

Benefits:

Take a classic favorite sauce, traditionally prepared with a large amount of butter, and create this absolutely delicious rendition of hollandaise with the naturally rich, satisfying, and flavorful fresh corn. The natural cornstarch is the way to receive a nicely thickened sauce, without adding any toxic thickeners. Corn offers many health benefits to your diet, including vitamins, minerals, antioxidants, fiber, and more! As well, you can use your corn cobs, husks, and silk as an excellent sweet addition to homemade stocks. (See our recipe for stock!) Fresh Corn Hollandaise is very low in fat, when compared to traditional Hollandaise, which is rich in fat.

Note:

It is of upmost importance to use corn which you are certain is not genetically modified. The present state of GMO corn, which is unfortunately widely grown and distributed, poses a dangerous threat to your health. Check with your local farmers, or store produce managers, and inquire if the corn is organically grown as well as the seed being non-GMO! Do the research yourself, and be responsible for making the important choice of knowing your food is safe. When it comes to GMOs, there is no room for uncertainty to be okay. Get used to reading labels for yourself and inquiring with your food sources to be accurately informed on the safety of your food.

Fresh Fruit Salsa

Ingredients:

1

Pineapple (chopped in small dice)

1

Mango (chopped in small dice)

1

Red Sweet Pepper, or other Pepper of your choice (chopped in small dice)

1

Jalapeno, minced (or a little less pepper, with seeds removed if you prefer less heat.)

1

Red Onion, small (chopped in small dice)

2

Garlic Cloves

1

2” piece of Fresh Ginger Root (finely grated)

1

Lime, juiced

1

Lemon, juiced (seeds removed)

1/4 cup

Minced Fresh Herbs of your choice (for example: Cilantro, Basil, Thai Basil, etc…)

1 tsp.

Chili Powder

1/2 tsp.

Hawaiian Alaea Red Sea Salt (or add to taste.)

Yield: approx. 8-10 servings

Procedure:

1. Begin by slicing the skin off of the pineapple, and cutting the whole pineapple in half lengthwise, and then continue to chop it in small dice. Add it to a medium-sized mixing bowl.

2. Take the mango, and slice off the whole skin with a knife or peeler. Then cut the mango in thirds lengthwise. This will render a seed section in the middle. All of the flesh surrounding the seed can be cut off using the knife, and you can continue to cut the rest of the mango in small dice. Add to the bowl with the pineapple.

3. Combine all the remaining ingredients to the pineapple and mango, and toss together. Season to taste.

4. Serve immediately, or store in an airtight container in the refrigerator. It will be good for a lengthy period of time, and also have improved flavor as it sits!

Variations:

- If fresh pineapple is not available, try substituting one can of diced pineapple, approx. 14 oz.

- Substitute a papaya for the mango, chopped in small dice, or add both mango and papaya.

- Add a pinch of Cayenne Pepper or Chipotle Pepper for some added spice, if desired.

- Add 1/2 cup of thinly sliced scallions for some added color and flavor!

- If lemon and lime are not available, try 2 Tbsp. of apple cider vinegar.

- If you prefer a more uniform, smaller texture to your salsa instead of a chunky salsa, then place all your ingredients in the Vitamix Blender for a quick pulse on low-medium speed. This will eliminate any big chunks in the salsa, and also keep some body to the salsa. (Pulse means to quickly start and stop the blending.)

Benefits:

This salsa is a great addition to your meals… it is fresh, healthy, full of nutrients, enzymes, vitamins, antioxidants, and more! It is also totally raw and alkalizing! It will keep unwanted germs and illness away, especially with the raw ginger, and garlic. It is also very cooling and refreshing! Try adding this delicious blend of sweet and savory salsa as a compliment to salads, pizza, and your favorite grilled fish, meats, or vegetables, and much more. This salsa will brighten up summer meals for sure!

Guacamole

Ingredients:

3-5

Avocados (any size)

1/2

Onion (small)2-

2-3

Garlic Cloves, minced

1

Lime, juiced

1/2 tsp.

Hawaiian Alaea Red Sea Salt (or add to taste)

1/2 tsp.

Chili Powder (optional)

1 Tbsp.

Minced Cilantro, or about 4-6 stems worth of leaves, (optional)

Yield: approx. 6-8 servings

Procedure:

1. Cut the avocados in half, lengthwise. When you cut into the avocado, you will notice the knife is stopped at the seed. Simply move your knife around the whole seed, and twist the two avocado halves apart. (Note: this is a great time to save your avocado seed and begin growing an avocado tree!)

2. The avocado seed can gently be removed, using the heel of your knife. With a gentle thrust down into the seed, and twist, then lift the knife up and it will grab the seed out. Compost or plant the seed. (See below.)

3. Using your knife, score lines in both directions through the avocado halves. Scoop out the avocado from the skin using a spoon, and place it in a medium bowl.

4. Take a large fork (or whisk for larger volumes) and press down into the avocado, creating a soft mash. Add the red sea salt and continue to mash the avocado until large pieces are broken up, and the desired creamy texture is reached.

5. Cut the lime in half across the middle. Take one half of lime held over your guacamole bowl, and using a fork, extract out the lime juice by rocking the fork back and forth into the lime, while squeezing the lime with your hand. After juicing the whole lime, mix this into the guacamole with the fork. (Note: You may first want to pick out lime seeds, if there are any.)

6. Finely chop the onion, and add to the salad bowl, along with the garlic, chili, and herbs. Combine together.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Kelp, or Dulse Seaweed, Mesquite, or other.

- Add one tomato, chopped in small dice.

- Substitute sliced scallions for onion.

- Substitute fresh chopped chili peppers, or jalapeño for chili powder.

- Try the juice of one small lemon, if lime is not available.

Benefits:

This salad offers great benefits in essential fatty acids, and is alkalizing, rich in protein, satisfying and delicious! The Hawaiian Red Sea Salt is noted for high levels of minerals, especially trace minerals, which are necessary for good health. Enjoy the best of eating “good fats”!

Note:

Here is an easy and fun way to begin to sprout an avocado seed! Take two toothpicks, and gently, but firmly, place them into the avocado seed on either side in the middle, a little more toward the top. (The bottom of the seed is where the skin stops around in a small circle, and it looks like a root will grow out of that spot.) Take the seed with the toothpicks, and float it on top of a glass of water where the seed is suspended over water that is covering the root location. This glass can be placed in a windowsill, or anywhere to enjoy the view for days or weeks as it quickly grows a long healthy root! Then the seed is ready for planting in a pot of soil. An avocado tree is such a blessing with an abundance of healthy fruits, loved by so many, and they are beautiful!

Mediterranean Olive Cornucopia

Ingredients:

1 cup

Extra Virgin Olive Oil

1 can, jar

Kalamata Olives

1 can, jar

Green Olives

1 cup

Sun-Dried Tomatoes

2

Garlic Bulbs

1.7 oz.

Anchovies, approx. 1 jar (optional)

1 can, jar

Artichoke Hearts (optional)

1/4 tsp.

Sea Salt

Whole sprigs

Fresh Herbs including: Thyme, Rosemary, Oregano, etc…

Yield: approx. 6-8 servings

Procedure:

1. Soak the sun-dried tomatoes in approximately 1/2 cup of hot water in a small bowl, and leave them covered for about 5-10 minutes to rehydrate. When they are soft, slice them with the scissors into 1/2” strips.

2. Combine all of the ingredients into a small baking dish, pie dish, or small cast iron skillet.

3. Place in a preheated oven at 300 degrees F. and bake for approx. 30-45 minutes, or until the garlic has fully roasted, until soft when squeezed.

4. Allow the mixture to cool, and then before serving, remove the roasted garlic from the skins, and add it back to the dish. This can easily be done by placing the roasted bulb on a plate, on its side, and using a chef’s knife, press down firmly with the wide end of the blade onto the bulb of garlic. This will squeeze out the individual garlic cloves from the skins, which can then be stirred back into the dish. This roasted garlic also makes a great spread on breads, and much more!

5. Serve and enjoy alone, or as a side dish with salads, bread, pasta, pizzas, crackers and cheese, tortillas, and more!

Variations:

- Try adding in some of your favorite variations like fennel bulb, shallots, scallion, or other.

Benefits:

This healthy mixture is a wealth of antioxidants, vitamins, minerals, essential fatty acids, and much more. It is so deliciously flavorful; you will enjoy it with almost everything you eat it with. The low temperature baking on this recipe ensures that the smoking point of olive oil, typically over 325 degrees F., is not exceeded, which allows for a healthier way to enjoy this nutritious oil.

Mushroom-Cashew Gravy

Ingredients:

1

Onion (large)

2 cups

Shiitake Mushrooms (approximately, or more)

2 Tbsp.

Coconut Oil

5-6

Garlic Cloves

1 cup

Cashew Pieces

1 Tbsp.

Sage

1 Tbsp.

Thyme

1 Tbsp.

Rosemary

2 tsp.

Parsley

2 tsp.

Oregano

1.5 tsp.

Sea Salt

Pinch

Black Pepper

2 cups

Purified Water

1/3 cup

Miso Paste (fermented soybean paste… See our recipe for Homemade Miso)

Yield: approx. 10-12 servings

Procedure:

1. Dice the onion to medium-large dice. Add them to a large frying pan heated with the coconut oil. Add the sea salt, stir the onions, and then cover them with a lid on medium-low heat until the onions turn a rich brown caramelized color. Stir them occasionally as they brown.

2. Coarsely chop the mushrooms, and add them to the frying pan. Keep covered, and sauté the mushrooms for another few minutes on medium-low heat.

3. Add the garlic and all other remaining ingredients, except the miso. Bring them to a simmer in the pan, stirring occasionally, and then cover the pot, and cook for approximately 20 minutes. The cashew pieces should become very soft, and the mixture should be starting to thicken in the pan.

4. Add all ingredients to the Vitamix blender, and grind for approximately 30 seconds on high speed.

5. Serve this delicious sauce hot or warm. It can complement entrees, grains, flax crackers, tortilla pizzas, and more! Be creative… It can also be saved in an airtight container in the refrigerator for later use another day.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Maitake, Chaga, Cordyceps, or Reishi Mushrooms, Bamboo, Ginseng, Pau d’Arco, Gotu Kola, Moringa, or other.

- Substitute button mushrooms or cremini mushrooms for shiitake mushrooms, if desired.

- Substitute fresh herbs for dry herbs if available.

- Thin the gravy if desired with a little of your favorite nut milk.

Benefits:

The mushrooms are so healthy, it’s limitless! They offer many benefits to boosting the immune system, healing cancerous tumors, and are rich in a wide variety of nutrients. Shiitakes are protein and mineral rich, including calcium, magnesium, and more! They also help to detoxify the body from toxic heavy metals, and radiation. This tasty gravy is rich like gravy, thanks to the cashews, yet extremely healthful in its own way. It is very simple to make, and a great sauce to look forward to having with your favorite foods!

Roasted Corn, Tomato, & Black Bean Salsa

Ingredients:

6-8

Tomatoes, Fresh, (chopped to large dice)

2

Yellow or Red Peppers, large, or Pepper of your choice (chopped in small dice)

10 oz.

Fresh or Frozen Corn Kernels, (approx. 1 pkg. frozen)

4

Garlic Cloves, (minced or pressed)

2 Tbsp.

Coconut Oil

1

Onion, small (chopped in small dice)

1/2

Red Onion (or 1 small onion), minced raw

1 cup

Black Beans (approximately 1 can, strained)

1

Lemon, juiced

1

Lime, juiced

2 tsp.

Apple Cider Vinegar

1/2 cup

Minced Fresh Herbs of your choice (for example: Cilantro, Parsley, Thyme, etc…)

1 tsp.

Epazote, (dried herb)

1 tsp.

Cumin Powder

1 tsp.

Chili Powder

1

Chipotle Chili Pepper (whole, dried, sliced thinly with scissors)

1 tsp.

Hawaiian Alaea Red Sea Salt (or add to taste.)

Yield: approx. 6-8 servings

Procedure:

1. Prepare two baking pans or dishes lightly greased with coconut oil for roasting the ingredients in an oven preheated to 400 degrees F. In one pan, add the tomatoes, chopped to medium-large dice, and in the other pan, add the fresh corn. The peppers can be roasted, whole, separately on the oven rack, or in an iron skillet, if preferred. Add coconut oil and salt to all of the vegetables, evenly mixed. Sprinkle the chili powder on the tomatoes and corn. Place them in the oven. Roasting the vegetables properly requires a little tending to them. They are done roasting when the tomatoes are browned in color, and their moisture is dehydrated by at least 50-70%. The corn is done when it is nicely browned, and needs to be stirred occasionally so that it browns evenly. The peppers are down when their skin is fully browned on all sides. When done roasting, remove them all from the oven, and set aside to cool. (Roasting the pepper can also be done on a gas stove top open flame.)

2. When the roasted peppers are cooled to room temperature, peel the skin off the peppers, and save only the soft roasted flesh of the pepper, composting the skins and seeds. The peppers can then be chopped in small dice, and tossed together with the roasted tomatoes and corn. Set aside.

3. Add about 2 tsp. of coconut oil to a medium frying pan, and turn on to high heat. Add the 1 onion chopped in small dice to the frying pan, and add a pinch of salt. Stir the onions, then cover, turn the heat down to medium, and sauté the onions until they caramelize, or brown. This brings out their natural sweetness! Set aside to cool.

4. Combine the minced raw onion, and all the remaining ingredients in a medium sized mixing bowl. When the roasted vegetables are done, and the caramelized onions are done, and all are cooled, mix them into the bowl too. Toss everything together well.

5. Serve fresh, or store it in an airtight container in the refrigerator for later. The flavors will only improve as it ages. This roasted salsa is a great complement to grilled fish, vegetables, and meats of your choice, along with salads, rice, pasta, pizzas, nachos, and more!

Benefits:

This salsa has such wonderful flavors, and the roasting goes a long way for adding body and complexity to the salsa, which makes it a fabulous addition to any meal. Fresh, high-quality, delicious ingredients used in this salsa make it a great way to enhance your cooking without using any toxic additives to make your meal taste wonderful.

Sun-Dried Tomato, Basil, & Olive Pesto

Ingredients:

1/2 cup

Sunflower Seeds

1 cup

Sun-Dried Tomatoes (approx.)

1 cup

Olives (pitted kalamata or green olives)

2 cups

Basil Leaves, Fresh (approx. 10 stems worth)

4-5

Garlic Cloves, chopped coarsely

1

Lemon (small) juiced

3/4 cup

Olive Oil (approx. 3/4-1 cup, adding gradually to taste)

1/2 tsp.

Hawaiian Alaea Red Sea Salt (or add to taste)

Yield: approx. 6-8 servings

Procedure:

1. Begin by toasting the sunflower seeds in a dry, medium sized frying pan for a few minutes until they become fragrant, and start to turn light brown in color. This toasting really brings out great flavor in the seeds!

2. Allow the sunflower seeds to cool on a glass plate, and then place them in your Vitamix Blender to grind to a fine meal.

3. Take the sun-dried tomatoes, and place them in a small amount of water, approx. 3/4 cup, in the frying pan to heat the water for a minute or so, then turn off and allow the tomatoes to sit and rehydrate covered for a few minutes.

4. When the tomatoes are soft and plump, add them to the blender with the soaking liquid, olives, basil leaves, garlic, lemon juice (with seeds removed), olive oil, and salt. Turn the blender on medium speed to make a smooth pesto consistency. While the blender is running, you may wish to drizzle in more olive oil from the top to make the pesto a little creamier.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Bamboo, Moringa, Spirulina, Cayenne, Shiitake or Maitake Mushroom, or other.

- Substitute roasted red peppers for the sun-dried tomatoes, if desired.

- Substitute Macadamia Nuts, or your favorite nuts or seeds for the sunflower seeds.

Benefits:

This pesto is delicious, and richly satisfying! The sun-dried tomatoes bring extra flavor, body, and nutrition to this pesto. It is a great source of essential fatty acids, antioxidants, protein, vitamins, minerals, and much more! Try this as a complement to your favorite snacks, flax crackers, sprouts, grains, entrees, and more. The pesto can be stored in an airtight jar, and will last for a while.

Traditional Garden Salsa

Ingredients:

6

Tomatoes, Fresh, (chopped in medium dice)

1

Yellow Pepper, or other, chopped in small dice)

1/2

Jalapeno, minced and seeds removed (optional)

1

Red Onion, small, (chopped in small dice)

2

Garlic Cloves, (minced or pressed)

1/2

Lemon, juiced

1/2

Lime, juiced

1/4 cup

Minced Fresh Herbs of your choice, (For example: Cilantro, Basil, Thyme, Oregano, etc…)

1 tsp.

Chili Powder

1/2 tsp.

Hawaiian Alaea Red Sea Salt, (or add to taste)

Yield: approx. 6-8 servings

Procedure:

1. In a medium sized mixing bowl, combine all the ingredients, and toss together. Season to taste.

2. Serve immediately, or store in an airtight container in the refrigerator. It will be good for a lengthy period of time, and also have improved flavor as it sits!

Variations:

- If fresh tomatoes are not available, try substituting one can of diced tomatoes, approx. 14 oz.

- Add a pinch of Cayenne Pepper or Chipotle Pepper for some added spice, if desired.

- If you prefer a more uniform, smaller texture to your salsa instead of a chunky salsa, then place all your ingredients in the Vitamix Blender for a quick pulse on low-medium speed. This will eliminate any big chunks in the salsa, and also keep some body to the salsa. (Pulse means to quickly start and stop the blending.)

Benefits:

This salsa is a great addition to your meal! It is fresh, healthy, full of nutrients, totally raw, alkalizing, and much more! It will keep unwanted germs and illness away, especially with the raw garlic, and is cooling and refreshing! If you have never before experienced fresh lemon and lime juice in your salsa, this recipe will offer something to look forward to, as it has a unique flavor, which really makes an amazingly delicious salsa every time! Something about the lemon-lime combination with tomato is so tasty!

Note:

When preparing tomatoes, you can set aside a portion of the seeds from the tomato, and plant them in a pot of soil to grow tomatoes for your garden! They are quite easy and prolific growers. As well, the seeds can be dried and saved for later use in the garden. That process is simple and requires the seeds to be soaked in a glass of water a few days to allow them to ferment, then rinse with water, stir them, allow them to settle, and then pour off the water gently. Your clean seeds can then lie out in a strainer, on a screen, lid or whatever is available to dry in a breezy, dry place out of direct sunlight. Store them in an airtight container once they have fully dried in days of sunny weather, usually 1-2 weeks. Tomato seeds can last for years, and are very rewarding and abundant to grow fresh in your garden!

Traditional Rich Mole Sauce with Chili, Cacao, & Figs

Ingredients:

1

White Onion, or any, (large in size)

1/4 cup

Coconut Oil (+ 1 Tbsp.)

3/4 cup

Peanuts (optional, or add pistachios or pumpkin seeds, if desired)

20

Dried Figs (stems removed)

1/2 cup

Goldenberries, or Raisins (optional, if you prefer a sweeter mole)

1/2 cup

Chili Powder (from 100% medium roasted chilies, not too hot)

3 Tbsp.

Cacao Powder (or cocoa powder)

5

Garlic Cloves (medium in size)

1

Tomato (medium-large)

2

Chipotle Peppers (dried, whole)

1 Tbsp.

Cinnamon Powder

1 Tbsp.

Cumin Powder

1 Tbsp.

Oregano (dried)

1 Tbsp.

Thyme (dried)

2

Cloves (dried, whole)

1 Tbsp.

Sea Salt, (or add to taste)

1 tsp.

Black Pepper, ground

5.5-6 cups

Stock (preferably homemade chicken stock - See our recipe for Stock), or Water

Yield: approx. 15-18 servings

Procedure:

1. Begin with chopping the onion in medium dice, and sautéing them with the 1 tablespoon of coconut oil in a medium-large stockpot, until the onions caramelize. This browning brings out the onion’s natural sweetness. Turn the heat on high at first, add a little salt to the onions, stir them, then cover the pot, and cook covered on medium heat. (Note: if you decide you want to end up with a raw mole sauce, skip this step of caramelizing the onion, and add 1/2 cup raw onion to the blender in step 2.)

2. Add all the remaining ingredients to the Vitamix Blender, and blend on high speed until well combined.

3. Add the mole puree from the blender to the pan with the caramelized onions, once they are nice and browned. Stir everything together, and cook for approximately another 30-45 minutes.

4. After cooking, place the mole back in the Vitamix Blender, and blend again to a totally smooth consistency.

5. Serve immediately, or save for later. This mole sauce will last for a while, and the flavor improves over time. Mole is a great accompaniment to burritos, enchiladas, meats, poultry, and much more.

Variations:

- This mole recipe can be prepared raw, and served raw if you prefer to eat a raw diet. It is delicious, and the cooking process after blending is not required, it only develops deeper flavors as it cooks. Try substituting green coconut water for the stock if making a sauce to serve raw.

- Serve garnished with sliced scallions, if desired.

- Substitute dried chili peppers for the chili powder, including Pasillo, Ancho, Guajillo, Mulato, or your favorites!

Benefits:

Mole is luxuriously delicious! The flavors are rich and complex. Mole invigorates the soul. It has a long history of preparation in Mexico and Mesoamerica, often considered a sacred food. This great combination of chilies, cacao, nuts, and dried fruits stimulates potent digestive fire, is rich in minerals and antioxidants, and is an aphrodisiac. Try this easy mole preparation for a special meal, because it is such a pleasure to eat and share with loved ones!

Chapter 92:

The Pureganic Companion Recipes

Snacks

Fresh Papaya with Chili & Lime

Ingredients:

1

Papaya, Ripe

1

Lime (small) juiced

1 tsp.

Chili Powder

Yield: approx. 2 servings

Procedure:

1. Slice the papaya in half, and scoop out the seeds with a spoon. These seeds can be composted, or saved for later use in the kitchen, or for planting papaya trees! (See below…)

2. Place your two papaya halves on a plate, and squeeze over them the juice from the lime.

3. Sprinkle the chili powder on top of the papayas, and enjoy eating them with a spoon.

Variations:

- Try the same recipe with a ripe pineapple, sliced.

- Add a sprinkling of mesquite powder, for a nice smoky flavor and added nutrition, if desired.

Benefits:

This simple snack is a delicious, refreshing way to take in an abundance of enzymes, alkaline-forming foods, vitamins, antioxidants, and much more. The flavor combination is outstanding! The ripe papaya has black seeds which can be dried out and saved for use as a ground black pepper substitute, and additionally they are medicinal for parasite cleansing, birth control, and more. Having the chili and lime is a well-known old way to keep healthy, in many places around the world. It keeps unwanted bacteria and viruses away. Both papaya and pineapple are loaded with enzymes which aid in good health.

Toasted Spiced Pumpkin Seeds

Ingredients:

2 cups

Pumpkin Seeds (approximately, take the seeds from within one pumpkin)

1 Tbsp.

Coconut Oil

1 Tbsp.

Chili Powder

2 tsp.

Cumin Seed Powder

1/4 tsp.

Cayenne Powder (optional)

1 tsp.

Sea Salt (or add to taste)

Yield: approx. 6 servings

Procedure:

1. Removing the seeds from the pumpkin is best done using a large spoon. Scoop them out into a strainer. Pick out the big parts of orange pumpkin flesh away from the seeds, and compost.

2. With water running over the seeds, it is easy to separate the seeds from the rest of the pumpkin bits. The cleaner you can rinse the seeds, the better toasting you will achieve, as too much pumpkin in the pan can burn.

3. When the seeds are cleaned and separated, combine them with the rest of the ingredients in a medium sized frying pan. Turn the heat to medium-high. (It is okay if the seeds are slightly wet, but not dripping wet.)

4. Stir the seeds occasionally, as they are toasting in the pan. Toward the end of toasting the seeds, you may hear the seeds start to pop as they swell up. When this begins, continue to toss the seeds around the pan until they have a nice light brown color, and appear fully toasted.

5. Pour them out of the pan, and allow the seeds to cool on a plate. They become crispier as they cool.

6. Serve immediately, or store when cool for another day. Garnish your roasted pumpkin, soups, salads, entrees, or mix them in a crust, or enjoy a great snack!

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Mesquite, Bamboo, or other.

Benefits:

Pumpkin seeds are richly nutritious and sadly too often overlooked. Eating pumpkin seeds is a superb, readily available way to boost your health! They have plenty of protein, fiber, and high levels of minerals, especially zinc and calcium! Pumpkins seeds are also known to help kill parasites in the body. One of the most healthy, natural diets includes the concept of eating whole foods, or eating foods together with all of their edible parts. That means, you get the most well-rounded and digested nutritional benefits from your food, when you consume the pumpkin, its skin, and seeds all together. The different parts of the pumpkin all offer nutrients which synergistically work together to offer balanced nutrition. Try it!

Savory Seaweed Flax Crackers

Ingredients:

4 cups

Flax Seed (Soaked overnight in 2-3 times that volume of water)

1 Tbsp.

Kelp Powder, or Granules

1-2 Tbsp.

Dulse Powder

1 Tbsp.

Bladderwrack Powder

1/2 tsp.

Sea Salt (or add to taste)

1 Tbsp.

Dill Seed (optional)

1 Tbsp.

Spirulina Powder (optional)

2 tsp.

Chili Powder

Yield: approx. 15-20 servings

Procedure:

1. Begin by taking the flax seeds, which have been soaked for 8-15 hrs., and place them in a strainer, fine enough to hold the seeds inside the holes of the strainer. (The mixture will be gelatinous, and this is a natural property of the flax seeds.) Using a spoon, stir the mixture around, allowing any excess water to be passed out of the strainer.

2. Take the softened flax seeds, and place them in the Vitamix Blender. (Note: This may need to be done in batches, so as not to overfill your blender at once. Fill about 1/3 of the blender at a time.)

3. Add all remaining ingredients to the flax in the Vitamix Blender.

4. Turn the Vitamix on high power, and using the accelerator tool, push down the flax mixture back toward the blades, over a minute or so to achieve a nice, homogenous blend of flax seeds and seasoning. (Combine all contents in a bowl if done in batches.)

5. Use several baking sheets, or baking dishes, or pans that are oven-safe to dehydrate your crackers. Begin by oiling the pans well, with coconut oil (or, olive, etc.). If you have a food dehydrator, use it for this recipe!

6. Using a spatula or rubber scraper, spread the flax mixture evenly over the pans, to an approximate thickness of 1/8” - 1/4”.

7. Place the baking pans in a preheated oven of about 100 degrees F, or as low as your oven can be heated. (Another alternative is to dehydrate the flax crackers in a food dehydrator.)

8. Allow the flax crackers to slowly dehydrate at this temperature for several hours or so, checking to see when they are close to dry. After about half way dehydrated, or a little more, gently loosen around the edges of the pan with a spatula, and turn over the flax mixture to dehydrate directly on the opposite side of the flax. (If this whole sheet of flax does not stay in one piece during the flip, it’s fine, as the end result should be cracker pieces. It helps to loosen the whole flax mixture underneath by sliding the spatula between the flax and the pan, if this can easily be done.)

9. The crackers are done when all the excess moisture has evaporated, leaving the flax crackers crisp to the touch, and they snap apart. Allow them to cool, and break into pieces to serve the crackers with your favorite dips! (Optional—if you wish to score the crackers with a knife, for easy, clean divisions of cracker shapes, this is best done after the crackers have been flipped, and are past dehydrating halfway. Then they can be broken, or separated easily along the scored lines when the crackers are fully dried.)

Variations:

- Use golden flax seeds in place of the brown flax, or a combination of both.

- Add sun-dried tomatoes, rehydrated in a little hot water, then chopped, if desired.

- Substitute caraway seeds, fennel seeds, celery seeds, chia seeds, or poppy seeds for the dill seeds.

- Substitute a pinch of cayenne powder for the chili powder, if desired.

- Add 1 Tbsp. (or more) of any of your other favorite Superfood powders, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Chaga Mushroom, Cordyceps Mushroom, Astragalus Root, Mesquite, Chlorella, Spirulina, or other of your choice.

Benefits:

Flax Seeds are abundantly nutritious, especially in raw form, which this recipe provides. Keeping the temperatures of the preparation of these crackers lower than 100 degrees F ensures that all of the benefits of the Omega 3 essential fatty acid oils will be readily available and absorbed by the body. The health of these fragile oils is lost in high temperature cooking methods. The flax is also very rich in fiber, and known to help in colon cleansing, healing cancer, and other body dysfunctions due to lack of good fats in the diet. The healthy flax oils are a key to optimal health, and healthy weight loss. Try substituting these flax crackers for overly processed, refined white flour crackers, and you will notice a difference right away in satisfaction, total appetite fulfillment, and plenty of readily available nutrition! As well, the seaweed powders not only make a tasty addition, they also are extremely mineral rich, and help the body to detoxify from radiation and heavy metal toxicity. The preparation takes some time to complete, but then the result is an abundance of crackers which go a long way, and can be stored in airtight containers for a long time, and additionally, they are a tasty complement to just about everything you like to eat with crackers!

Sweet Berry Flax Crackers

Ingredients:

4 cups

Flax Seed (Soaked overnight in 2-3 times that volume of water)

1 cup

Goji Berries (Soaked in water for 3-8 hrs. and then strained)

2 Tbsp.

Elderberry Powder

2 Tbsp.

Blueberry Powder (optional)

2 Tbsp.

Maqui Berry Powder (optional)

2 tsp.

Cinnamon Powder (optional)

1/2 tsp.

Sea Salt (or add to taste)

Yield: approx. 15-20 servings

Procedure:

1. Begin by taking the flax seeds, which have been soaked for 8-15 hrs., and place them in a strainer fine enough to hold the seeds inside the holes of the strainer. (The mixture will be gelatinous, and this is a natural property of the flax seeds.) Using a spoon, stir the mixture around, allowing any excess water to be passed out of the strainer.

2. Take the softened flax seeds, and place them in the Vitamix Blender. (This may need to be done in batches, to not overfill the blender.)

3. Add all remaining ingredients to the flax in the Vitamix Blender.

4. Turn the blender on high power, and using the accelerator tool, push down the flax mixture back toward the blades, over a minute or so to achieve a nice, homogenous blend of flax seeds and seasoning. (Combine all contents in a bowl if done in batches.)

5. Use several baking sheets, or baking dishes, or pans that are oven-safe to dehydrate your crackers. Begin by oiling the pans well, with coconut oil (or olive, etc…). If you have a food dehydrator, use it for this recipe!

6. Using a spatula or rubber scraper, spread the flax mixture evenly over the pans, to an approximate thickness of 1/8” - 1/4”.

7. Place the baking pans in a preheated oven of about 100 degrees F., or as low as your oven can be heated. (Another alternative is to dehydrate the crackers in a food dehydrator.)

8. Allow the flax crackers to slowly dehydrate at this temperature for several hours or so, checking to see when they are close to dry. After about half way dehydrated, or a little more, gently loosen around the edges of the pan with a spatula, and turn over the flax mixture to dehydrate directly on the opposite side of the flax. (If this whole sheet of flax does not stay in one piece during the flip, it is fine, as the end result should be cracker pieces. It helps to loosen the whole flax mixture underneath by sliding the spatula between the flax and the pan, if this can easily be done.)

9. The crackers are done when all the excess moisture has evaporated off, leaving the flax crackers crisp to the touch, and breakable. Allow them to cool, and break into pieces to serve the crackers with your favorite dips! (Optional—if you wish to score the crackers with a knife, for easy, clean divisions of cracker shapes, this is best done after the crackers have been flipped, and are past dehydrating halfway. Then they can be broken, or separated easily along the scored lines when the crackers are fully dried.)

Variations:

- Use golden flax seeds in place of the brown flax, or a combination of both.

- Substitute goji berry powder for the goji berries

- Add raisins, goldenberries, pitted dates, anise seeds, shredded coconut, or sesame seeds if desired.

- Add 1 Tbsp. (or more) of any of your other favorite Superfood powders, for example: Cacao, Beet Root, Ginger Root, Mesquite, Maca, Lucuma, Sea Buckthorn Fruit, Bee Pollen, or other of your choice.

- Add 1-2 Tbsp. of coconut oil to the mixture in step 3, for extra rich flavor!

- Try using these flax crackers as a crust in a pie dish for a delicious raw fruit pie filling!

Benefits:

Flax Seeds are abundantly nutritious, especially in raw form, which this recipe provides. Keeping the temperature of the preparation of these crackers lower than 100 degrees F ensures that all of the benefits of the Omega 3 essential fatty acid oils will be readily available and absorbed by the body. The health of these fragile oils is lost in high temperature cooking methods. The flax is also very rich in fiber, and known to help in colon cleansing, healing cancer, and other body dysfunctions due to lack of good fats in the diet. The healthy flax oils are a key to optimal health, and healthy weight loss. Try substituting these flax crackers for overly processed, refined white flour crackers, and you will notice a difference right away in satisfaction, total appetite fulfillment, and plenty of readily available nutrition! As well, the potent berries and superfood berry powders are bountiful in vitamins and antioxidants. They offer a healthy immune system boost, while adding delicious flavor to these healthy crackers! The preparation takes some time to complete, but the end result is an abundance of crackers which go a long way, and can be stored in airtight containers for a lengthy amount of time, and additionally, they are a tasty complement to just about everything you like to eat with crackers!

Delicious Spirulina Popcorn

Ingredients:

1 cup

Popcorn Kernels, (approximately)

1/3 cup

Olive Oil (or add to taste)

3 Tbsp.

Spirulina Powder

3/4 tsp.

Chili Powder (optional)

2 tsp.

Sea Salt (or add to taste)

Yield: approx. 8-10 servings

Procedure:

1. Place the popcorn kernels in a large, dry stockpot, and cover it with a tight fitting lid. Turn heat on high. (This method is recommended when using a gas stove.) You can alternatively use any method of popping popcorn for this recipe.

2. While the popcorn is heating up, remember to keep the lid on, and give it a stir about every 30-45 seconds, and keep the kernels rotating in the pot, helping them not to burn. Once you hear the first kernel pop, move the pot around almost continuously until popping stops. (Be certain to have some good pot holders!) When the popping is completed, turn the heat off and remove the lid.

3. In a separate bowl, pour in the freshly popped popcorn! Add a drizzle of the olive oil around the bowl, and a sprinkle of the salt, and stir the popcorn together. Repeat this process several times, or until the seasoning is to your liking.

4. Lastly, sprinkle the spirulina powder on top of the popcorn. If it gets stirred in too much, it will all fall to the bottom of the bowl. Lightly mix it in, and finish with a final sprinkling of spirulina!

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Dulse, Kelp, or other.

- If olive oil is not preferred to season the popcorn with, try Coconut Oil! It is so buttery and delicious!

Benefits:

Good old fashioned popcorn made in this recipe allows for a tasty way to take in so much spirulina powder, and the nutrition levels of spirulina are off the charts amazing! There is no comparison between a bag of junk food and this healthy snack for your children. You will feel better, think better, and have more energy! The nutrition level of spirulina is so high, even the children begin to crave it! Spirulina offers a wealth of essential fatty acids, especially the rare GLA, is rich in proteins, B-vitamins, and a host of other vitamins and minerals. In fact, spirulina, naturally cultivated blue-green algae, is known worldwide for being instrumental in preventing malnutrition on a massive scale.

Note:

Considering all of the GMO corn issues which have arisen as a result of some modern agricultural practices, it is wise to be certain the popcorn kernels you purchase are 100% organic. Too many health concerns are a direct risk if you are consuming GMO corn, or any other GMO foods for that matter. Far too many popcorn preparations these days are laden with toxic ingredients, from flavor enhancers to unhealthy oils, salts, and more. Even the old favorite nutritional yeast we now know is a neurotoxin, with a direct harmful effect on our central nervous system, and not a truly healthy choice. Spirulina popcorn is an absolutely healthy, delicious, and satisfying snack!

Stuffed Olives

Note:

This recipe is for delicious stuffed olives to enjoy with salads, drinks, pizzas, hors d’oeuvres, and home canning. All you need to complete the recipes are some toothpicks!

Yield: approx. 6-8 servings (Per Recipe Below)

Ingredients: Stuffed Olive Recipe #1

1 can, jar

Kalamata Olives, pitted

2 oz.

Gorgonzola Cheese

2-3 oz.

Anchovies, approx. 2 jars

Procedure:

1. Fill each kalamata olive with gorgonzola cheese.

2. Wrap an anchovy around the outside of the olive, and pierce a toothpick through the olive, holding in place the anchovy.

3. Place 3-4 olives per toothpick, if desired. Serve and enjoy!

Ingredients: Stuffed Olive Recipe #2

1 can, jar

Kalamata Olives, pitted

1/4 cup

Finely Chopped Sun-Dried Tomatoes - (If they are dried, and not in oil, you will need to rehydrate them in a little hot water.)

3 Tbsp.

Capers (approx. 1/2 jar)

2-3 oz.

Anchovies, approx. 1-2 jars

Procedure:

1. Fill each kalamata olive with 2-3 capers, and the remainder with sun-dried tomatoes.

2. Wrap an anchovy around the outside of the olive, and pierce a toothpick through the olive, holding in place the anchovy.

3. Place 3-4 olives per toothpick, if desired. Serve and enjoy!

Ingredients: Stuffed Olive Recipe #3

1 can, jar

Green Olives, pitted

1/4 cup

Finely Chopped Sun-Dried Tomatoes - (If they are dried, and not in oil, you will need to rehydrate them in a little hot water.)

2 tsp.

Lemon Zest, minced

4

Garlic Cloves, minced or pressed

Procedure:

1. In a small bowl, combine the sun-dried tomatoes, lemon, and garlic together.

2. Fill each olive with the sun-dried tomato mixture. Place the toothpick through the olive.

3. Place 3-4 olives per toothpick, if desired. Serve and enjoy!

Chapter 93:

The Pureganic Companion Recipes

Soups

Cream of Kale Soup

Ingredients:

1 Tbsp.

Coconut Oil

1

Onion, medium diced

4-6

Potatoes (Yukon Golds, or your choice)

3

Celery Stalks, coarsely chopped

2

Kale Bunches (approx. 15-20 stems of Kale)

4-5

Garlic Cloves, minced

2 tsp.

Cumin Powder

2 tsp.

Chili Powder

2 tsp.

Thyme, dried

1 tsp.

Oregano, dried

1 tsp.

Rosemary, dried

8 cups

Purified Water, or Stock—(See our recipe for Savory Stock, and make a delicious soup!)

13.5 oz.

Coconut Milk (approximately 1 can, or 2 cups of Nutmilk of your choice)

6”

Kombu, (Kelp Seaweed) broken into a few pieces (optional)

2-3 tsp.

Sea Salt (or add to taste)

Yield: approx. 3-4 quarts

Procedure:

1. In a large stockpot (at least 10 quarts), heat the coconut oil on medium-high heat. Add the onions, celery, and salt, and sauté until brown, stirring occasionally. (Note: place a lid on the pot, and cook over medium heat for best results.)

2. After the onions are browned, add the garlic and spices. Continue to sauté for another 1 minute. (Note: If this mixture sticks to the bottom of your pot a little, this is ok.)

3. Add the potatoes to the pot, and stir well to coat the potatoes with the spices and seasoning.

4. Add the kombu, water/stock and coconut milk to the pot. Stir well to combine, and loosen the spice if any is stuck on the bottom of the pot. Cover the pot, bring it to a boil, and then simmer on low heat for approximately 25 minutes.

5. Add the kale, coarsely chopped, to the stockpot. Continue to simmer the soup for another 3-5 minutes. Allow the kale to incorporate well into the soup, but not get overcooked. It should maintain its vibrant green color.

6. Turn off the heat, remove the lid, and allow the soup to cool down for a little while. Then place all ingredients in the Vitamix Blender, and blend on high speed until creamy and smooth. (Note: this may need to be done in a few batches.)

7. Taste the soup, and adjust flavors as you like. Serve and enjoy! This soup will also last for a long time in your refrigerator for later servings, and can be frozen, or canned.

Variations:

- Add approx. 2 tsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, Maitake Mushroom, or your other favorite mushroom powders, Bamboo, Moringa, Turmeric, Mesquite, Gotu-Kola, Pau d’Arco, Gingko, Ginseng, or other.

- Substitute Collard Greens, Spinach, Swiss Chard, Broccoli or your other favorite dark leafy greens for the Kale, or use a combination of greens if you prefer.

- Substitute fresh coconut milk in any amount combined with the stock or water, or cashew milk!

- Substitute your favorite root for the potatoes, like sweet potato, taro, cassava, or other.

- Add your favorite fresh herbs at the end of cooking, such as thyme, dill, basil, etc…

Benefits:

Cream of Kale soup is a delicious rich, green cream of nourishing and comforting qualities. This is a quick and easy recipe. Kale has an abundance of health benefits, including rich minerals like calcium, vitamins, fiber, and more! One great benefit of the pureed soup is that you can take in so many green leaves, concentrated in a small amount of soup. When you have many leaves to use in your kitchen, or you feel that an extra nutritional boost is needed, try this recipe… it is so easy to love, easy to digest, and requires no chewing!

Curried Roasted Pumpkin Soup

Ingredients:

1

Pumpkin (medium-large, or use a hard winter squash if desired)

1 Tbsp.

Coconut Oil

1

Onion, large dice

3-4

Carrots, large dice

2-3

Celery Stalks, large dice

2-3

Potatoes (medium in size), large dice

5-7

Garlic Cloves, chopped coarsely

1

3” piece of Ginger Root, chopped coarsely

1

3” piece of Turmeric Root, chopped coarsely

1 Tbsp.

Chili Powder

4 Qrts.

Purified Water, or Stock—(See our recipe for Savory Stock, and make a delicious soup!)

13.5 oz.

Coconut Milk (approximately 1 can, or 2 cups of Nutmilk of your choice)

6”

Kombu, (Kelp Seaweed) broken into a few pieces (optional)

2-3 tsp.

Sea Salt (or add to taste)

(-spice packet ingredients-)

1/4 cup

Coriander Seeds

2 Tbsp.

Cumin Seeds

1 Tbsp.

Fennel Seeds

2 tsp.

Cardamom Pods (optional)

2 tsp.

Red Chili Flakes

Yield: approx. 10-12 servings

Procedure:

1. Begin by roasting the pumpkin in a 400 degrees F preheated oven, on a greased baking dish, for approx. 35-40 minutes, or until soft to the touch, or fork test. The pumpkin can be sliced in half, seeds scooped out (and saved for the delicious accompanying recipe for toasted pumpkin seeds). and then sprinkle some salt and coconut oil on each half, placing them face down on the baking dish to roast. When finished roasting, set aside. (Leave pumpkin skin on.)

2. In a large stockpot, heat the coconut oil on high heat, and sauté the onion, carrot, celery, potatoes, garlic, ginger, turmeric, salt, and chili powder for about 10 minutes, or until the onions are wilted and beginning to brown. Cover the pot while sautéing, and remember to stir the mixture occasionally.

3. Prepare the spice packet by gathering all the whole dried spices, lightly toasting them in a dry frying pan for a few minutes until they become fragrant, and then place the spices in a spice grinder, or the Vitamix Blender for a very brief pulse grind. (Keep them mostly whole.) Next, wrap up the mixture in a piece of cheesecloth, approximately 8” x 8”, and tie the cheesecloth up in a double knot. This packet is now ready to cook in your soup, adding amazing flavor, and can be removed from the soup at the end of cooking, before going into the puree.

4. Add the stock or water to the pot, and the spice packet. Cover the pot, and simmer on medium heat for approx. 30 minutes, or until vegetables are very soft. The level of stock or water used may need to be adjusted in your pot of soup. The water level should freely be stirred around the vegetables, and cover them by about 1-2” on the surface of the vegetables.

5. Add the roasted pumpkin (sliced in a few large pieces), and simmer for about another 15 minutes.

6. When finished cooking, you are ready to puree the soup in the Vitamix Blender. It works well to first pour the soup through a large strainer, saving the broth in another bowl. Then, add all the vegetables from the strainer to the Vitamix (this may need to be done in batches), adding broth as necessary to create a creamy smooth puree.

7. Return the puree to the original stockpot, and whisk together with any remaining broth which was strained off.

8. Simmer over low heat for another 5 minutes, or until the flavors marry. Season with salt to taste.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Kelp, Moringa, Gotu-Kola, Mesquite, Maca, or other.

- Add 1/2 tsp. of Cayenne Pepper powder, if desired.

- Substitute approximately 1 Tbsp. of dried, powdered ginger and turmeric for the fresh roots if unavailable.

- Try taking the spice packet ingredients, and add them directly to the soup without the packet of cheesecloth to remove at the end. If you prefer lots of flavor and spice in your food, these can be incorporated directly into the pureed soup after long cooking. They may add some spicy textured bites in the puree. (If using the cardamom pods, you might choose to remove the tough outer green shell of the pod, which would not be so nice to bite into, before cooking, and just add the seeds to the mixture which is ground. Then grind well.)

- This recipe can be prepared without roasting the pumpkin, although the flavor is exceptional when you do.

- Substitute Butternut Squash, or your other favorite squash for the pumpkin.

- Garnish with the toasted spiced pumpkin seeds! (See our recipe…)

Benefits:

The curried spice in this soup is very warming, digestion-enhancing, and medicinal in a variety of ways, including antioxidant rich, and anti-bacterial. Using the spices in their whole form adds uniquely strong and delicious flavor to the dish. (Powdered spices often lose potency over time.) The pumpkin is also rich in vitamins, beta-carotene, and antioxidants. What a great way to enjoy a warm, flavorful cup of soup on a rainy or cool day! One of the most healthy, natural diets includes the concept of eating whole foods, or eating foods together with all of their edible parts. That means you get the most well-rounded and fully digested nutritional benefits from your food, when you consume the pumpkin, its skin, seeds, and all together. The different parts of the pumpkin all offer nutrients which synergistically work together to offer balanced nutrition. Try it!

Note:

Preparing soup stock is a great way to use all of your compostable scraps during food preparation for added flavor and nutrition to your dishes. Using stock in lieu of water when cooking soups, grains, casseroles, sauces, and more, greatly enhances these dishes. Stock can be prepared in any number of ways and combinations. Try making good use of onion peels, garlic peels, carrot ends, celery tops, vegetable peels, herb stems, seeds, spice components, and even bones. Add plenty of water, salt, heat to a boil, and simmer over low heat, covered for 1-3 hours, even leaving the hot pot overnight with heat turned off to sit. The longer the stock cooks, usually the better. When it is cooled, strain off the stock, composting all but the savory broth. (See our recipe for Stock.)

Pumpkin-Dulse Chowder

Ingredients:

1

Pumpkin, or Winter Squash, small (for example: Sugar Baby Pumpkin, or Kabocha Squash) - For more servings, use multiple small pumpkins, or winter squash.

2 Tbsp.

Coconut Oil

1

Onion, cut in medium dice

2

Carrots, thinly sliced

3

Stalks of Celery, thinly sliced

2-3

Potatoes, cut in small dice

1

cup Corn Kernels, fresh or frozen

1

2” piece of Fresh Turmeric Root, grated

5

Garlic Cloves, minced or pressed

2 tsp.

Sea Salt (or add to taste)

1/2 cup

Dulse Seaweed, dried and chopped, or approx. 3 Tbsp. dried flakes

2 tsp.

Dried Thyme

2 tsp.

Cumin Powder

2 tsp.

Coriander Powder

1/2 tsp.

Cinnamon Powder

1/4 tsp.

Nutmeg

4 cups

Stock (See our recipe…) or Purified Water

1 cup

Coconut Milk (approx. 1 can, or a little less)

1 cup

Nutmilk, (optional - See our recipe for example: Cashew Milk)

1/4 cup

Fresh Minced Herbs, or your choice (for example: basil, parsley, oregano, etc…)

Pinch

Black Pepper, or Pink Peppercorns (freshly ground is best)

Yield: approx. 10-12 servings

Procedure:

1. Prepare the pumpkin as follows: Scoop out the seeds, and set them aside for toasting or planting. (See our recipe for Toasted Spiced Pumpkin Seeds, which would make a great garnish for this pumpkin chowder.) Next, dice the pumpkin in medium-large dice, leaving on the pumpkin skin for extra nutrients.

2. In a large stockpot, begin by heating the coconut oil on high heat. Add the onions to the pot, with a pinch of salt, and caramelize them until they are brown in color. While they are browning, place a cover on the pot, and turn the heat down to medium.

3. After the onions caramelize, add the celery, carrot, potato, corn, ginger, turmeric, and salt to the stockpot. Sauté them for another 3-4 minutes, covered.

4. When everything is beginning to show browning in color, add the dulse, spices, stock, and coconut milk to the pot. Place the lid on, and bring to a boil. Then turn the heat down to medium-low, and continue to cook for another 25-30 minutes, approximately. (Note: do not add the fresh herbs, or black pepper in this step.)

5. The vegetables in the chowder should be cooked all the way through, until soft when tested with a fork. Then, take it off the heat. Stir in the coconut milk, nutmilk, fresh herbs, and black pepper. Taste and season it to your liking.

Variations:

- Add approx. 2 Tbsp. of your favorite Superfood Powder to the chowder, for example: Dulse, Shiitake Mushroom, Maitake Mushroom, Cordyceps Mushroom, or other Mushroom Powder, Mesquite, Bamboo, Lucuma, Astragalus, Ashwagandha Root, Ginseng, Ginger, or other.

- Prepare the seeds from the pumpkin according to the Toasted Spiced Pumpkin Seeds recipe we offer, and garnish your chowder with the delicious, nutritious seeds!

Benefits:

This Pumpkin-Dulse Chowder has great flavor, and is very nutritious. It is rich is antioxidants, fiber, vitamins, and minerals, protein, essential fatty acids, and much more! The bright orange color of the pumpkin or squash provides a healthy source of beta-carotene, which the body converts to Vitamin A, and helps to ensure proper immune system functioning, among other important body functions. The dulse seaweed adds a creamy texture, a great flavor almost reminiscent of clam chowder, vegetarian style, as well as many rich minerals and detoxification benefits. This soup is a warming comfort food for sure!

Sprouted Lentil Soup with Carrots & Yams

Ingredients:

3 Tbsp.

Coconut Oil

1

Onion, medium diced

3 Tbsp.

Minced Garlic

1/4 cup

Grated Ginger

1/4 cup

Garam Masala Spice (See our recipe for Homemade Garam Masala)

2 Tbsp.

Coriander Powder

2 Tbsp.

Cumin Powder

1 Tbsp.

Dried Cilantro

2 tsp.

Cinnamon Powder

1 Tbsp.

Allspice Powder

1/2 tsp.

Chili Flakes

14 cups

Purified Water, or Stock (See our recipe for Savory Stock, and make a delicious soup!)

5 cups

Lentils, dry (which yields approx. 14 cups after soaking overnight, and sprouting for one day in a covered colander - See our recipe on Mung Bean Sprouts for more detailed information on sprouting.)

6” piece

Kombu (Kelp Seaweed) broken into small pieces

2 cups

Chopped Carrots, sliced in half lengthwise, on the diagonal in 1/2” pieces

2 cups

Chopped Yams, or sweet potatoes, sliced in half lengthwise, and then in 1/2” pieces

1 Tbsp.

Sea Salt (or add to taste)

1/2 cup

Minced Fresh Cilantro

Yield: approx. 8 quarts

Procedure:

1. In a large stockpot (at least 10 quarts), heat the coconut oil on high heat. Add the onions, and sauté until brown, stirring occasionally. (Note: place a lid on the pot, and cook over medium heat for best results.)

2. After the onions are browned, add the garlic, ginger, and spices. Continue to sauté for another 2-3 minutes. (Note: If this mixture sticks to the bottom of your pot a little, this is ok.)

3. Add a little of the water, while continuing to stir the onion-spice mixture, using a wooden spoon, and loosen up what is stuck on the bottom of the pot. Add the kombu, sprouted lentils, and water to the pot. Cover the pot, bring it to a boil, and then simmer on low heat for approx. 2 minutes.

4. Add the carrots, yams, and salt, and continue to simmer, covered for another 20-25 minutes, or until the lentils are very soft. Turn off the heat.

5. Season the soup with the cilantro, and adjust flavors as you like. Serve and enjoy! This soup will also last for a lengthy period of time in your refrigerator for later servings, or can be frozen or canned.

Variations:

- Add approx. 1 - 2 tsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, Reishi Mushroom, or your other favorite mushroom powders, Bamboo, Moringa, Turmeric, Beet, Mesquite, Pau d’Arco, or other.

Benefits:

This sprouted lentil soup offers great spice to aid in digestion and good health, and boost the immune system! It is rich in protein, and additionally healthy with the sprouted lentils! The nutrition of sprouted foods is said to be 400 times that of the same food, unsprouted!! Why would anyone choose not to sprout their food, and receive this heightened nutrition, given the choice? These bean sprouts are a great way to boost protein levels and receive many vitamins, minerals, and a host of other nutrients as well. Try enjoying your bowl or cup with a serving of freshly made kefir on top for a rich, creamy addition with many beneficial enzymes and probiotics to assist in digestion and increased health!

Squid Lau-Lau (A Delicious Hawaiian Stew)

Ingredients:

3 lbs.

Squid

2

Onions, chopped to medium dice

4-5

Garlic Cloves, minced or pressed

1

2” piece of Fresh Ginger Root (finely chopped, or grated)

1

2” piece of Fresh Turmeric Root (finely chopped, or grated)

1 tsp.

Chili Flakes (optional, or fresh chili pepper)

1 tsp.

Chili Powder (optional, or fresh chipotle chili powder is excellent)

2 tsp.

Sea Salt

2 lbs.

Taro Leaf (also called ‘Lau’)

2 Tbsp.

Coconut Oil

54 oz.

Coconut Milk, approx. 4 cans

14 cups

Stock (See our recipe) or Purified Water (approx. 8 coconut cans worth)

Yield: approx. 8-10 servings

Procedure:

1. Begin by cleaning and preparing the squid. If you have frozen squid, allow them to thaw out thoroughly. Have ready a large colander over a mixing bowl, and another small mixing bowl. Take one squid in your hand, holding it by the tube part of its body. Hold the head section with your other hand. Pull the head apart from the rest of the body, and along with it, the long piece of transparent cartilage from inside the squid. Empty out the tube or body, and place down the tube temporarily.

2. Using scissors (or sharp kitchen shears) is a great, easy way to clean the squid. With the head section in your hand, take the scissors, and slice off the tentacle piece, just before the eyes. Place the tentacles in the large colander. Take the eyes and rest of the insides, and place them in a separate discard bowl, or for your pets! Take the scissors, and cut the rest of the tube, or squid body, in slices about 1/2” thick. Place those all in the colander. Repeat this process for the rest of the squid.

3. Turn on the running water over your colander of squid in the sink (at this point, have no bowl underneath the colander, and save that for when the squid are draining). Rinse the squid pieces very clean for a minute or more. Then allow them to drain in the colander over a bowl, and set aside.

4. Next, clean and prepare the taro leaf. Wash the leaves. Then fold the leaf in half, along the vein. Take the scissors, and slice out the stem and thick part of the vein. Stack a pile of the folded leaves, and then using the scissors slice that pile into strips about 1/2” - 1” in thickness. Set all the cut leaf aside in another bowl or colander.

5. In a large stockpot (approx. 1 gallon or more), heat the coconut oil on high heat. Add the chopped onions and salt, and sauté, covered, for approx. 2-3 minutes, or until caramelized. Add the garlic, ginger, turmeric, and any optional seasonings, and continue to sauté, covered, on medium heat for another minute.

6. Add the sliced, drained squid, and stir together well. You may want to add a dash more oil, and then sauté the squid and seasoning for another couple of minutes, to infuse the squid with great flavors!

7. Add the taro leaf, coconut milk, and stock/water to fill the pot almost to the top. Cover the pot, and bring the stew up to a boil. Then turn the heat down low, and allow it to cook for at least one hour, stirring occasionally. Add more water if necessary to thin it out a little, if the stew becomes too thick. Then cool and serve, or save for later!

Variations:

- Substitute 1 Tbsp. each of dried ginger powder and turmeric powder, if the fresh root is not available.

Benefits:

Squid Lau Lau is deliciously amazing! This dish is satisfying to the core and deeply nutritious. Something about the squid, how they swim in deep, clean waters, makes us have good sleep when eat them. They are very lean and protein rich, and squid is a good way to put on a lot of muscle, without gaining fat. The taro leaf is also very nutritious, especially rich in calcium and minerals. This leaf is uniquely satisfying after long cooking, because it really breaks down, and is so hearty, much more than other dark leafy greens! Taro has always been a very important staple to the Hawaiians, who considered it one of the original canoe plants, which they carried with them on ocean voyages, paddling over the Pacific Ocean. It provided immense strength for the journey, and was planted everywhere they settled on land. The leaf is a beautiful big heart shape! The plant is highly valued in Hawaii, considered sacred, and still is a staple today. The coconut milk also is a rich, delicious, nutritious addition to this soup, along with all the fresh roots and spices!

Note:

If you are wondering where to purchase fresh Taro Leaf, or Lau, as well as the Taro Root, called ‘Kalo’, we can ship this to you fresh, via priority or express mail! We grow taro pureganically on our farm in Hawaii. For more details, contact us at sales@rubypureganics.com

Traditional Savory Stock

Note:

Stock is a nutritive, fantastic way to utilize your kitchen trimmings, and transform them into a delicious preparation which will highlight everything it is used to make. Stock will take your cooking to another level, and is far superior to cooking without using stocks. Throughout days or the week, while you are preparing food, save a bag in the refrigerator of all your good compostable scraps which can be used for stock, and find the opportunity to get a large stockpot going one day, maybe on your Sundays! Great ingredients for stock may include: onion skins and roots, garlic skins and roots, carrots tops, celery tops, corn husks and cobs, mushroom stems, herbs stems, kale stems, skins from any peeled vegetables (although, FYI– tomato and potato are NOT recommended to use, in all forms), as well as Atlantic kelp seaweed, bones, fats, and trimmings from meats, fish (just do not add any digestive tract trimmings), or crustacean shells, like shrimp, lobster, crab, and oyster shells. The marrow, bones, and shells add dense mineral nutrition, especially calcium, and more. They really boost your health and flavors! Be adventurous… this is easy and fun, and the key is to cook it down! The more the stock is cooked down, or reduced, the better the flavor is! Be patient when cooking stock, resist the urge to stir the pot, as it will cause the stock to be cloudy. Remember, this is your opportunity to breathe life, flavor, and nutritive value into the meal ahead! The stock is the essence of your good cooking from the previous week. The stock you prepare can often set the tone of your entire upcoming meal. Enjoy! There are no rules or limitations, so be adventurous, and try using everything you can.

Ingredients:

All

Kitchen Trimmings

2 tsp.

Sea Salt (or add to taste, approx. 2-3 tsp. per gallon of water)
Purified Water
Whole Herbs and Spices of your choice

Procedure:

1. Combine all ingredients in a large stockpot, filling the pot with your kitchen trimmings. Then fill the pot almost all the way full with purified water, salt, and any other of your favorite herb and spice seasonings.

2. Turn the heat on high to bring the stock up to a boil, then turn the heat down to very low, and allow the pot to simmer for several hours, or more. Reduce the water volume by at least 75%. Do not stir the stock.

3. Allow the pot to sit and cool. You can even cook it at night before retiring to sleep, and then turn off the heat on the pot when you go to sleep, leaving the hot pot to sit overnight and cool very gradually.

4. Pour the cooled stock through a strainer into a large bowl or other pot, compost the cooked down trimmings. (Note: if you have smaller size trimmings, you may want to use a piece of cheesecloth lining the colander, or a fine mesh strainer, or chinois, to finally strain off the stock.) Store the stock in the refrigerator. Use as necessary in making soups, sauces, and your favorite recipes.

Variations:

- Add any Superfood herbs, leaves, or spices of your choice, but not powders. For example: Bamboo, Ginger, Turmeric, Ginkgo Leaf, Gotu Kola, or other.

- Add some butter or coconut oil toward the end of cooking stock, if desired, as it brings out some excellent flavors. Remember, the fat carries the flavor! This will be a good idea to add if you are not using other saturated fats from animal foods, and if you are looking for a certain richness to the stock.

Note:

When using animal bones, or seafood trimmings in making your stock, it is recommended to use either one in the stock at a time, but not both in the same stock. Vegetables can be used universally.

Benefits:

Receive all the extra minerals, vitamins, and more from your foods, extracting the most nutrition possible!

Chapter 94:

The Pureganic Companion Recipes

Sprouted & Fermented Foods

Kombucha - A Delicious, Fermented, Miracle Tea

Note:

Kombucha has been prepared all around the world, for ages. It can be made in a large variety of ways. This is a great health beverage you can easily continue to make at home. In each batch of Kombucha you will make, the tea will feed a live culture, or colony of beneficial bacteria and yeasts (often referred to as the “Kombucha Mother”), which will live and grow with each batch you prepare, and be reused for all future batches. This really is as simple as 1,2,3. Just find for yourself the perfect jar, and the rest is easy. For starting your first batch, it is good to use a traditional recipe including caffeinated tea, and cane sugar. This recipe will strengthen the mother culture, and make it stronger and better acting in the following batches, at which point it is suggested to experiment with all your favorite medicinal and tasty herbal teas, as well as wholesome natural sweeteners. The mother culture actually feeds on the sugar, and caffeine, so that by the end of the fermentation, the beverage has synthesized these ingredients into a drink rich in symbiotic good bacteria and yeasts. These are the kind of probiotics that help us reach optimal health. A mature 8 oz. glass of Kombucha tea actually contains only 1-2g of sugar, and very low levels of caffeine! Kombucha also contains many healthy enzymes, minerals, amino acids, and vitamins especially the B vitamins. It truly is a health miracle, and can grow into a fun, regular activity with your own kitchen creations!

Ingredients:

4 Tbsp.

Loose Tea of your choice, or 8 teabags (for example: Black Tea or Green Tea)

4 Qrts.

Purified Water (or 1 gallon)

1 cup

Sugar (for example: organic, whole cane, unrefined sugar, or, organic evaporated cane juice crystals)

1-2 cups

Active Kombucha Cultured Tea & Mother Culture - (This can be easily found and purchased online, and shipped to you… See our Resources and Link Section, or learn how to make your own in the variations below this recipe.)

Yield: approx. 1 gallon of Tea

Equipment Needed:

A large, wide mouth glass jar, approximately 1 gallon in size (no lid is needed)

A large stockpot, at least 4-5 Qrts. In size

A piece of breathable cloth, and twine or band to cover the jar (for example: a small piece of silk)

Procedure:

1. Bring up the water to a boil in the large stockpot.

2. Add the tea and sugar, and turn off the heat. Stir the tea, cover the pot, and let sit until cool. (Note: if you decide to use honey for additional batches, you may want to add it to the tea once it has cooled to preserve more nutrients.)

3. Once the tea is cooled, whisk it well, and remove the tea bags, or prepare to strain the loose tea, if using loose tea. Pour the tea into the large glass jar.

4. Add in the Kombucha active culture and give it a stir with a wooden spoon. Add the Kombucha Mother Culture on top, with the opaque side facing up. Leave some room at the top of your jar, at least about 2”, for the culture to have room to grow.

5. Make sure the jar rim is clean and dry, and cover it with the cloth and twine. Leave it out of the way on the counter, or in a dark pantry, to ferment. Allow the Kombucha to ferment for approximately 10 days, up to two weeks, or more. Finishing times for each batch can vary, and room temperatures can also speed up fermentation when warm, or slow down fermentation when cold. Taste the tea, by simply pouring off a glass of tea, and see if it has effervescence, and desired strength. If not, allow it to ferment a little longer. If you begin to enjoy drinking it at a milder stage of fermentation, by the time you enjoy the last cup, it will be at a much stronger stage, and all the stages in between can be delightful too. As it sits for weeks, it becomes more like vinegar.

6. Be sure to save a small amount of Kombucha tea, (at least 1 cup or more) remaining on the bottom of the jar, to use in brewing your next batch of Kombucha. When the next batch of sweetened tea is ready, you can simply pour it on top of the remaining culture, and tea, and fill the jar to begin fermenting your next brew. (Note: it is a good idea to remove the Kombucha Mother Culture from the jar with clean hands, place it in a small bowl, then pour in the fresh tea, and add the Mother back on top.) New layers will form on your Kombucha Mother Culture with each batch you brew. They can be divided and used to form separate jars of Kombucha growing and fermenting all at the same time. Share the cultures with friends, and if they are too abundant down the road, add them to your compost pile, and fertilize your garden with these healthy bacterial colonies! Enjoy the many benefits of Kombucha, as it comes to life in your kitchen!

7. If you decide to leave your Kombucha for a while and not make a new brew, that is totally okay to just leave the jar, covered, in a clean place. It can last for a long time without any problems, or growing mold, just be certain there is enough tea in there to keep the culture alive in about 2-3” or more of tea. When it is fed again, the whole growth cycle of the Mother will become active again. If you are wanting to save the culture, and use it many months down the road, try placing the Kombucha Mother and active tea in a sealed mason jar in the refrigerator until ready to use again.

8. If you have leftover Kombucha Tea, which has fermented to the point where it tastes like vinegar, store it in a jar, and use it as vinegar in your cooking, salad dressings, and to add healthy probiotics to your favorite recipes like sourdough breads, sprouted crackers, and more. The flavor of Kombucha vinegar is somewhat similar to apple cider vinegar. As well, the aged vinegar can always inoculate a fresh brew of delicious Kombucha Tea!

Variations:

- Try adding to the tea approximately 1 Tbsp. of your favorite Superfoods or Superfood Powders, for example: Elderberry, Bilberry, Camu Camu, or other berry, Mushrooms like Reishi, Chaga, Cordyceps, Fo-Ti, Ginkgo, Gotu Kola, Yerba Mate, Rooibus Tea, Kukicha Twig Tea, Nettles, Turmeric Root, Beet Root, Ginger Root, Ginseng Root, Lavender, Chamomile, Orange or Citrus Rinds, or other. (Avoiding oily ingredients is best.)

- A delicious combination is goji berries, ginger, hibiscus flower tea, and perhaps green tea or yerba mate!

- Use your local, medicinal plants and greens, like in Hawaii, Mamaki is a great choice, and we love bamboo!

- Substitute wholesome natural sweeteners including: Coconut Palm Sugar Crystals, or Pasteurized Honey (because the raw honey may interfere with beneficial bacteria growth).

- Make a proportionately smaller batch, if desired.

- If you do not have access to an Active Kombucha Culture, start by making your own with purchasing one bottle of the prepared Kombucha drink, sold in your local natural foods store, which is labeled raw, or unpasteurized. This can be added to the jar with the fresh, sweetened tea, and left to ferment longer than the original recipe which calls for having a Mother culture. This brew will grow a culture in a few weeks, or a little more. Just leave it until you see a thin layer form on the top of the brew, then pour off some of the Kombucha tea, and make another batch. The culture will grow thick and healthy in no time!

Benefits:

Kombucha has been known worldwide with names including: “MIRACLE WONDER,” and “The Elixir of Life.” Its use dates back thousands of years in China and Russia, and is associated with longevity. This great health-giving drink really boosts the immune system, improves digestion, is very alkaline forming, and fills the colon and intestines with beneficial bacteria, like Lactobacillus acidophilus and fungi Saccharomyce boulardii, both of which reduce infection by pathogen yeasts, including Candida. That’s right; Kombucha contains yeast to actually help control Candida overgrowth! The therapeutic effects of Kombucha have been attributed to its high levels of glucuronic acid, a liver detoxifier, as well as acetic acid, responsible for antimicrobial activity. Kombucha tea provides many of the live enzymes missing in our modern diet, and can give you a great boost if you are feeling illness coming on, or are trying to heal disease. Kombucha is rich in antioxidants, and known to aid in healing cancer! If you are looking for a delicious, refreshing health beverage which can happily replace a glass of wine or soda, try Kombucha! Your body will thank you. It is an especially delightful complement to your meals, as it really helps aid with digestion. It is really as easy as making tea, and keeping an eye on this live culture, which will give endlessly for many years to come! Kombucha can help bring traditions to life in your kitchen, and children love it too!

Sauerkraut

Ingredients:

5 lbs.

Cabbage, Green or Purple (approximately)

3 Tbsp.

Sea Salt (approximately)

Yield: approx. 4-5 servings

Equipment Needed:

Ceramic Crock, or Glass Mason Jar (1 gallon capacity or more)

Plate that fits inside crock or bucket

Water-filled jug to weight (approx. 1 gallon), or a cleaned and boiled rock

Cloth to cover (clean towel)

Procedure:

1. Begin by grating the cabbage. Layer it with the sea salt in a large bowl, tossing together. (Note: the salt draws water out of the cabbage, and creates the brine in which the cabbage can ferment, without rotting. The salt is also responsible for keeping the cabbage crunchy, because it inhibits the growth of organisms and enzymes which would soften the cabbage.)

2. Begin to pack the tossed ingredients in the crock, packing them down as you go with your clean fist, or another kitchen tool, like the back of a strong ladle.

3. Cover the packed crock of cabbage with a plate that fits just inside the opening of the crock or jar. Place a clean weight, like the jug of water, on top of the plate. (Note: this weight will force water out of the cabbage and importantly, keep the cabbage submerged in the brine.

4. Cover the whole setup with a towel to keep out potential flies or dust. You can wrap the towel over the top, and then tie around the crock or jar at the bottom with a tie, or twine.

5. Press the weight down into the crock, forcing more water to be released from the cabbage. Repeat this step every few hours or so, until the brine level is above the plate, which may take up to 24 hours, approximately. (Note: If the brine level does not reach above the plate naturally by this time, add the necessary amount of salt water to the crock to make that happen. Use purified water at the ratio of 1 cup to 1 Tbsp. of salt. Stir it well to completely dissolve the salt, and add to the crock what amount is needed to reach the brine level above the plate. Some cabbages may be a little drier, especially if they are older, and require this step.)

6. Allow the crock to ferment in an out of the way corner of your kitchen, (or in a cool cellar which will slow fermentation, and preserve the kraut for longer.) In warmer climates, the fermentation process will be accelerated.

7. Check the fermenting Sauerkraut every day, or two. (The volume of the Sauerkraut will reduce naturally through evaporation over time. Just be certain to keep the brine level up, adding more salt water as necessary.) If you see what may look like a “mold’ or bloom on the surface of the water, this is totally ok, and naturally occurs as a result of contact with air on the surface. The cabbage itself is protected by anaerobic action under the brine. If desired, you can skim off any surface bloom, which may also break up somewhat, and then simply return a clean plate and weight. Cover again, and be aware to keep the fermenting Sauerkraut as sanitary as possible.

8. After a few days, the Sauerkraut will begin to have a tangy taste, and can be pulled from to serve a bowl as desired. What is remaining in the crock always needs to be re-packed down, and made level. Be certain to place back a clean plate and weight, so as not to contaminate the Sauerkraut. Also keep covered with the towel.

9. Enjoy eating the Sauerkraut over time. It will have an evolving flavor as time passes, growing stronger in its fermentation. At some point much later in the fermentation (could be weeks or more), the cabbage will soften, and the flavor becomes more unpleasant. At this time, the juices can be utilized to start a new Sauerkraut batch with an active culture. As well, drinking the Sauerkraut juice itself (even at an earlier stage when the cabbage has all been consumed), can be an unparalleled health tonic.

10. If you decide to continue to use the last remaining contents to start another batch of kraut, first remove them from the crock. Then place back the freshly grated salt and cabbage, pack it down, and pour the old juices and cabbage over the top. Producing continual cycles of Sauerkraut is a fun, easy, and smart way to keep healthy live cultures going in the kitchen, and in your body!

Variations:

- Try adding any combination of your favorite vegetables and spices to your Sauerkraut. Combinations are endless, and experimentation can be quite fun! See our recipe for Fermented Seaweed and Vegetable Kraut for more suggestions on variations!

- Try adding 1-2 tsp. of your favorite Superfood Powders, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Cordyceps Mushroom, Chaga Mushroom, Reishi Mushroom, Moringa, Kelp, Dulse, Ginger, Turmeric, 1/4 tsp. Cayenne, or other. Fermentation actually enhances nutritional benefits of everything fermented!

Benefits:

Live, fermented cultures are often very lacking in the modern diet, and provide one of the healthiest things we can input into our bodies! Every digestive benefit we supplement in our diet, in the form of enzymes, beneficial bacteria, and ferments, allows our body to have more enzymes from a limited supply the body produces, which can then be available for use in our other important body functions, including the nervous system, immune system, circulatory system, reproduction system, etc… Fermented cabbage is known to support the healing of ulcers, cancers, and other illnesses associated with the digestive tract, it alkalizes the body, and much more. A small serving of Sauerkraut on the side of your meals and snacks offers huge benefits to your health! Try to incorporate this regularly, and expand on the ingredients you can include to create your personal favorite fermented krauts!

Fermented Seaweed & Vegetable Kraut

Ingredients:

8 oz.

Seaweed of your choice (for example: Atlantic Dulse, or Atlantic Kelp)

2 lbs.

Cabbage, Green (approximately)

3 lbs.

Assorted Vegetables of your choice - (for example: Carrot, Onion, Fennel, Radish, Turnip, Beet, Burdock, or other.)

3 Tbsp.

Sea Salt (approximately)

3 Tbsp.

Seasoning spice (approximately, or more, for example: Caraway Seeds, Celery Seeds, Dill Seeds, Dill Weed, Juniper Seeds, Chili Flakes, etc…)

2 Tbsp.

Minced Garlic, and/or Ginger Root

Yield: approx. 4-5 servings

Equipment Needed:

Ceramic Crock, or Glass Mason Jar (1 gallon capacity or more)

Plate that fits inside crock or bucket

Water-filled jug to weight (approx. 1 gallon) or a cleaned and boiled rock

Cloth to cover (clean towel)

Procedure:

1. Begin by chopping up the seaweed in small pieces, approx. 1/2” - 1” in size, using scissors. Place them in a bowl. Heat a small amount of water (enough to cover the seaweed) until warm, and then pour it over the seaweed. Leave this mixture to rehydrate for approximately 10 minutes or so.

2. Grate the cabbage, and other vegetables. Layer them with the sea salt in a large bowl, tossing together. (Note: the salt draws water out of the vegetables, and creates the brine in which they can ferment, without rotting. The salt is also responsible for keeping the vegetables crunchy, because it inhibits the growth of organisms and enzymes which would soften the vegetables.) Combine the seaweed and soaking liquid with the grated vegetables.

3. Begin to pack the tossed ingredients in the crock, packing them down as you go with your clean fists, or another kitchen tool, like the back of a strong ladle.

4. Cover the packed crock of vegetables with a plate that fits just inside the crock or jar. Place a clean weight, like the jug of water, on top of the plate. (Note: this weight will force water out of the vegetables and importantly, keep them submerged in the brine.

5. Cover the whole setup with a towel to keep out potential flies or dust. You can wrap the towel over the top, and then tie around the crock or jar at the bottom with a tie, or twine.

6. Press the weight down into the crock, forcing more water to be released from the vegetables. Repeat this step every few hours or so, until the brine level is above the plate, which may take up to 24 hours, approximately. (Note: If the brine level does not reach above the plate naturally by this time, add the necessary amount of salt water to the crock to make that happen. Use purified water at the ratio of 1 cup to 1 Tbsp. of salt. Stir it well to completely dissolve the salt, and add to the crock what amount is needed to reach the brine level above the plate. Some vegetables may be a little drier, especially if they are older, and require this step.)

7. Allow the crock to ferment in an out of the way corner of your kitchen (or in a cool cellar which will slow fermentation, and preserve the kraut for longer). In warmer climates, the fermentation process will be accelerated.

8. Check the fermenting kraut every day or two. (The volume of the kraut will reduce naturally through evaporation over time. Just be certain to keep the brine level up, adding more salt water as necessary.) If you see what may look like a “mold” or bloom on the surface of the water, this is totally ok, and naturally occurs as a result of contact with air on the surface. The vegetables are protected by anaerobic action under the brine. If desired, you can skim off any surface bloom, which may also break up somewhat, and then simply return a clean plate and weight. Cover again, and be aware to keep the fermenting kraut as sanitary as possible.

9. After a few days, the kraut will begin to have a tangy taste, and can be pulled from to serve a bowl, as desired. What is remaining in the crock always needs to be re-packed down, and made level. Be certain to place back a clean plate and weight, so as not to contaminate the kraut. Also keep covered with the towel.

10. Enjoy eating the kraut over time. It will have an evolving flavor as time passes, growing stronger in its fermentation. At some point much later in the fermentation (could be weeks or more), the vegetables will soften, and the flavor becomes more unpleasant. At this time, the juices can be utilized to start a new kraut batch with an active culture. As well, drinking the kraut juice itself (even at an earlier stage when the vegetables have all been consumed) can be an unparalleled health tonic.

11. If you decide to continue to use the last remaining contents to start another batch of kraut, first remove them from the crock. Then place back the freshly grated salt and vegetables, pack them down, and pour the old juices and kraut over the top. Producing continual cycles of kraut is a fun, easy, and smart way to keep healthy live cultures going in the kitchen, and in your body!

Variations:

- Try adding any combination of your favorite vegetables and spices to your Vegetable Sauerkraut. Combinations are endless, and experimentation can be quite fun!

- Try adding 1-2 tsp. of your favorite Superfood Powders, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Cordyceps Mushroom, Chaga Mushroom, Reishi Mushroom, Moringa, Kelp, Dulse, Ginger, Turmeric, 1/4 tsp. Cayenne, or other. Fermentation actually enhances nutritional benefits of everything fermented!

Benefits:

Live, fermented cultures are often lacking in the modern diet, and provide one of the healthiest things we can input into our bodies! Every digestive benefit we supplement in our diet, in the form of enzymes, beneficial bacteria, and ferments, allows our body to have more enzymes from a limited supply the body produces, which can be then be available for use in our other important body functions, including the nervous system, immune system, circulatory system, reproduction system, etc… Fermented cabbage is known to support the healing of ulcers, cancers, and other illnesses associated with the digestive tract, it alkalizes the body, and much more. A small serving of kraut on the side of your meals and snacks offers huge benefits to your health! Try to incorporate this regularly, and expand on the ingredients you can include to create your personal favorite fermented krauts!

Farmer Cheese

Note:

Farmer Cheese is a delicious cheesy creation you can make at home, without any long preparation, or fermentation. It is quick and simple, and can be flavored in limitless ways to complement any meal you are trying to create!

Ingredients:

1 gallon

Whole Milk (be certain to choose Organic, and fresh from the cow, goat, or sheep is best!)

1/2 cup

Apple Cider Vinegar

2 tsp.

Sea Salt

1/4 cup

Minced Fresh Herbs, or your choice (for example: Basil, Cilantro, Rosemary, Sage, Parsley, Thyme, Garlic, Chili, Black Pepper, or other…)

Yield: approx. 10 servings

Procedure:

1. Add the milk to a large stockpot, and heat to a slow boil, stirring frequently. Remove from heat after boiling.

2. Gradually whisk the vinegar into the milk, adding a little at a time. This will curdle the milk.

3. Have ready a strainer or colander lined with cheesecloth. (Use a large enough piece, about 15” x 15” to have extra cheesecloth ends to wring and twist later.) Pour the curdled milk through the strainer set over another bowl to catch the liquid running through the cheesecloth. The curds will gather inside the cheesecloth. (Note: The leftover liquid is actually referred to as the whey, and can be stored separately for use in other recipes.)

4. Gather up the curds in the cheesecloth, and join the ends of the cheesecloth together. Twist the ends in your hands, and gently tighten the ball of curds to wring out excess whey, collecting the whey in another bowl. The ball can then be hung (for example on a cabinet handle) to continue to drip out excess whey for a little while, and then the fresh curds can be served fresh, similar to a soft ricotta. As well, they can be taken to another level following the proceeding steps.

5. To create a more solid cheese, place the ball of curds in the cheesecloth back into the strainer, suspended over a bowl. Sprinkle on top of the curds the salt and fresh herbs, and using a spoon, gently fold them into the curds. Do not over mix. This will add terrific seasoning flavor to your finished cheese.

6. Neatly fold the cheesecloth ends back over the curds. Try not to leave big bulges, and the excess ends can go over the sides of the strainer. Press a plate which neatly fits over the whole curd area on top, and then place a weight on top of the plate. (The weight could be something like a large jar or pot of water.)

7. Take the whole setup: bowl, strainer, weight, and all to the refrigerator, and allow it to chill and sit weighted for approximately 1 hour, or more. The longer it sits the more firm the cheese will become. If you cannot get it into your refrigerator, that is fine too. Just be certain to cover the whole setup with a large towel or something to keep any potential flies off of it.

8. After thoroughly draining, and setting up, you can unwrap your curds, which at this point will be like one block of semi-firm cheese. It can be placed on a plate and served. Another way to serve it is in a bowl or dish, floating in some olive oil… so delicious! You can also incorporate the cheese into your favorite recipes, or salads.

Benefits:

Prepare this homemade cheese, and love its richness, unique texture, flavors, and versatility! It offers great protein, healthy fat, and digestive benefits. The longer you let it sit out, the more fermentation will occur in the cheese, producing a greater amount of enzymes and cheesy flavor! Use the whey also to make a high protein, totally nutritious, cheesy version of rice or quinoa, or other grains of your choice when cooking, in replacement of water! You can also add it to soups and other sauces to add flavor and nutrients!

Seed Cheese

Ingredients:

1 cup

Sunflower Seeds

1 cup

Pumpkin Seeds

1/2 cup

Sesame Seeds

1 tsp.

Hawaiian Alaea Red Sea Salt

2 Tbsp.

Lemon Juice, seeds removed (fresh from the lemon is best!)

1 Tbsp.

Herbs, OR Seaweed, of your choice (for example: dulse, nori, chives, tarragon, basil, cilantro, parsley, etc…)

1/4 tsp.

Powder from Probiotic Capsules, or Acidophilus Bifidus

1 tsp.

Fresh Turmeric Root, grated or dried powder, optional Purified Water

Yield: approx. 10 servings

Equipment Needed:

Glass jar

Cheesecloth, or Nutmilk Bag

Procedure:

1. Begin by soaking the seeds, in plenty of purified water, for at least 8 hours or overnight. Then strain off the soaking water, and rinse them clean.

2. Place the sprouted seeds in the Vitamix Blender. Grind them to a fine meal or paste, and then slowly add all of the remaining ingredients, adding only the water needed to make a smooth, but thick puree.

3. Place the seed puree in a glass jar, with extra room at the top, at least 2” or so. Then cover the jar with a mesh screen lid, sprouting lid, or cheesecloth so that it can breathe. (Note: to keep away flies and germs, it is a good idea to also cover the lid on top with a light cloth that has no holes, like a small piece of silk, and put a band or twine around to tie the cloth in place.)

4. Allow the jar to sit out at room temperature, or in a warm place to ferment for up to 8 hours. In warmer climates, or summer temperatures (over 70 degrees F.), it may take less time to ferment. A little longer fermentation is okay too.

5. After fermentation occurs, invert the jar covered with just the cheesecloth and a band around it, over a bowl, to allow the whey (excess fermented liquid) to drain out. (Note: for best results, set the upside down jar in a strainer over a bowl, so that it does not sit in its draining liquid. At this point, it can sit in the refrigerator, propped up against a side wall to hold its position in place. The chill temperatures will slow down fermentation.) Allow the draining jar to sit in the refrigerator for one day.

6. Separate the jar of cheese from the whey. (Note: the whey can be used in replacement of water for baking and cooking recipes, like preparing rice, quinoa, breads, smoothies, stock, and more, including introducing fermentation to other recipes, and fertilizing your garden with it!) Take the solidified seed cheese and spoon it out of the jar. It is ready to enjoy as a spread, or can be firmed up by hand, into a cheese square, and kept refrigerated to continue firming up.

7. You can also choose to solidify it further into a block of cheese that will be more firm. After step 4 is done and fermentation has occurred, pour the fermented seed puree into a cheesecloth lined, non-reactive strainer. Place the strainer over a bowl to catch the whey, or liquid draining off. Use plenty of cheesecloth to have sides coming up out of the strainer, and several layers thick. Once the seed cheese solids are inside the cheesecloth, fold over the ends of the cheesecloth, and neatly place them without such big folds on top of the cheese solids. Find a plate which can be fitted over the top of the cheese and cheesecloth, which sits nicely inside the strainer to weight down the cheese. On top of the plate, place another small weight, like a jar of water. Take this arrangement into the refrigerator and allow it to sit for another day, as mentioned in step 6.

8. Serve your seed cheese with sprouted flax crackers, sprouted rye crackers, sourdough bread, salads, and any other of your favorite dishes. It is so incredibly delicious, and versatile. A great complement! The cheese can also be stored in the refrigerator in an airtight container, and last for a long period, with flavors improving as it ages. Make a big batch, and enjoy it all week long with your snacks and meals!

Variations:

- Add after the blending is done: minced garlic, thinly sliced scallions, pepper, red chili flakes, celery seed, caraway seeds, dill, or other great seasonings of your choice, like seaweed. Once you have finished preparing the seed cheese, you can blend it again with pre-soaked wild Nori Atlantic Seaweed for a deliciously nutritious variation with deep and rich flavor!

- Add 1-2 Tbsp. of olive oil or honey to the seed puree, for added richness or sweetness if desired.

Benefits:

One of the most important keys to optimal health is receiving healthy enzymes, and beneficial live cultures in the diet. Fermented Seed Cheese is a rich source of good bacteria and yeasts, which promote a healthy colon, excellent digestion, controlled food cravings, improved absorption of nutrients, alkalizing the body, boosting the immune system, controlling Candida overgrowth and balancing intestinal flora, as well as aiding in healthy elimination, especially of toxic and undigested wastes from the body. Live cultured foods are so important, and so rare in the modern diet, that they really are one simple thing you can do for yourself to make a world of difference in your health! You can feel great about enjoying this fermented seed cheese, its richness, and its long list of health benefits, instead of potential risks to your health.

Homemade Miso

Note:

Miso is a fermented bean paste, and can be made with a variety of beans, and even combined with grains. Traditionally, soybeans have been popularly used, but miso can be made in many different forms, including the use of chickpeas, black eyed peas, black beans, lentils, kidney beans, aduki beans, lima beans, split peas, and all sorts of grains combined with the beans, such as rice, or barley. This recipe is a simple one to begin, and requires most of all patience, as it has a fermentation time of approximately 1 year. Miso is a wonderful item to have on hand in the kitchen, especially homemade, and use as a flavoring addition to many of your dressings, sauces, soups, and more. Add it to your daily meals for an easy and delicious way to promote optimal health. Miso has extraordinary health benefits, and a history that goes back to ancient times in Japan and China, dating back over thousands of years. Miso has long been associated with longevity and good health. It is rich in healthy bacteria and enzymes, and is very helpful in protecting from exposure to radiation and heavy metals. Miso contains an alkaloid known as dipicolinic acid, that binds with heavy metals and helps carry them out of the body, and also helps with detoxification of chemicals that build up in our body due to being in the soil and our food.

Ingredients:

4 cups

Chickpeas, or Garbanzo Beans (Dried)

5 cups

Koji, approx. 1.75 lbs. (A grain, often rice, inoculated w/ Aspergillus oryzae Spores to ferment the Miso)

1 cup

Sea Salt, plus 1/4 cup for coating the miso inside the crock (for example: high quality Celtic Sea Salt, Alaea Red Salt, or Himalayan Rock Salt)

2 Tbsp.

Miso Starter (from any unpasteurized miso)

2 cups

Cooking liquid from the beans, approximately (you may want to save extra in case you need more)

Yield: approx. 1 gallon of Miso

Equipment Needed:

Large Crock or Glass Jar (approximately 1 gallon in size)

Plate, non-metal lid, or object that fits snugly inside the crock or jar Cheesecloth

Heavy Weight, (for example: a rock which has been cleaned - boiled to sterilize.) Cloth to cover the whole weighted jar setup

Procedure:

1. Begin by soaking the chickpeas overnight in plenty of purified water. Then add the strained, soaked beans to a large stockpot, and bring them up to a boil. Cook the beans until they are soft, approximately 45 minutes - 1 hour, and then strain the beans, saving 2 cups of the liquid from cooking the beans in another small bowl.

2. The chickpeas should sit in a colander for 1 hour, or so, and cool, and dry well.

3. Add 1 cup of the salt into the 2 cups of cooking liquid, and stir together to make a brine. Set aside to cool.

4. Mash the beans, using a potato masher, or grind them lightly in a food processor to have a chunky bean mash. Place the bean mash in a large mixing bowl.

5. Add the starter miso paste to a small amount of the brine, and mix well. Then return that miso mixture to the rest of the brine, and add the Koji. Combine well.

6. Mix in the brine-Koji mixture to the rest of the chickpea mash, and combine well using a wooden spoon, to make a uniform texture. If the bean paste seems too thick, you may choose to add a little more cooking liquid until the desired consistency is reached. It should be a soft paste.

7. Prepare your clean crock or glass jar by wetting the insides of the jar with water, and allow excess to fall out. Then, take the remaining 1/4 cup of salt, minus another spoonful, and place it inside the jar. If you have a lid, place it on the jar and shake around the salt to coat all the sides of the jar. This layer of salt around the edges of the miso is to protect the miso from unwanted wild organisms.

8. Next, pack the miso tightly into the jar. It is best to have very clean hands, and use your fists to pack down the miso, expelling any air pockets. Smooth over the top with a spoon, and sprinkle the remaining salt on the top to cover the paste. (Note: Use plenty of salt to cover the top surface, because it will be scraped off when fermentation is complete.)

9. Cover with a clean plate that fits snugly inside the crock, over the surface of the miso, or a piece of wood cut to a perfect fit for just inside the crock. (Note: if using a piece of wood, it is recommended to sterilize it in boiling water first.) Rest a clean, heavy weight on top of the plate. The weight is important, because it forces the fermenting miso under the protection of the salty brine, helping to ensure proper fermentation. Also, if your jar has a narrowing or contoured opening, and your miso layer comes several inches or more from the top of the jar, then you may want to place another small mason jar or glass (about 8 oz.) on top of the plate, and reaching to the surface or above, where the weight can rest on top of that small jar.

10. Cover over the top of the jar or crock with cheesecloth and tie around with a band or twine to keep it in place. Finally, make sure the whole setup, even over the weight, is covered with a clean, breathable cloth, and securely tied in place over the jar rim to protect the fermenting miso from flies and dust. Place the jar in a cool, dark place to ferment, like a bottom cabinet in your kitchen, cellar, barn, or other unheated environment. Leave it to ferment for at least one year. Mark the date on your jar to remember when you began the fermentation.

11. When a year has passed, after the summer season, when the warm temperatures and most active fermentation period have passed, try your miso in the fall months. (Note: miso fermentation “years” are calculated by the number of summers that have passed. Past one summer is considered one-year-old miso.) Scrape off the top layer and compost that. Then sample the miso. It should have an aroma which is pleasantly rich and savory like a soy sauce. You can pull some from the crock and place it in a jar to use in your refrigerator over time, and allow what remains in the crock to continue to ferment. Just remember to smooth over the top surface again, re-salt, and pack it back the same clean, sterile way as described in steps 9 and 10.

12. The miso can continue fermentation for many years, if you wish. It will only grow richer in flavor and nutrients over time, like a well-aged wine. It is possible that the top surface of the miso may grow a mold, or have an unattractive appearance. This is considered normal, and can be scraped away. The miso that is underneath will be delicious, and smell great. Try many variations if you like, and experiment with the variety of flavors that can be produced using different ingredients. The process is always the same. Once you are happy with the end results of your miso fermentation, the miso can be packed into smaller glass jars, and shared with family and friends. It makes an irreplaceable gift! (Note: if storing in glass jars with metal lids, place a piece of parchment paper between the inside of the jar, and the metal lid, as the miso will cause the metal to corrode.) Enjoy!

Variations:

- Miso can be made in salty and sweet versions, depending on the amounts of salt and Koji added, and the fermentation time. This recipe can be modified to produce a sweet miso by adding half as much salt, twice the amount of Koji, and fermenting it for about 2 months, in a dark, warm place, instead of a cool place. Also, salting the jar is not necessary. The shorter fermentation time allows you to take from the miso after it is primarily fermented by the Koji spores, and before the Lactobacilli have the chance to proliferate and grow, as in the mature miso. When this process is used, you may find the end product still has whole Koji grains in it, and you may want to blend it up in your food processor with a little purified water to make a smooth paste, before storing it in jars or using it in your recipes.

Benefits:

Miso is amazingly delicious, grounding, and satisfying. If you are in need of a real health boost during times of sickness or imbalance, try eating miso to get you back on track. It is very energizing. Consuming all the beneficial probiotics and enzymatic nutrition will promote great digestion, and a feeling of well-being!

Note:

Once the mature miso is prepared rich with beneficial bacteria and organisms, it is suggested not to heat the miso over approximately 115 degrees F. as this will kill off the bacteria and live enzymes which are so healthful, as well as change the delicate flavor of the miso. When stirring miso into a savory broth, soup, or sauce, cool it down first after the cooking has finished, then whisk the miso into a little broth in a small dish, and add that mixture back into the big pot. A simple version of miso soup can be prepared with a nice broth or savory stock, and maybe the addition of garlic, scallions, or seaweed. Lastly, stir in the miso until the salty taste you desire is reached. Miso is also a perfect salty condiment to your raw salad dressings. Try a simple combination of Miso, Tahini, and Lemon Juice for a delicious dressing for salads, noodles, or spread it on crackers!

Homemade Tempeh

Ingredients:

3 cups

Garbanzo Beans (optional, or, your favorite bean)

2.5 Tbsp.

Apple Cider Vinegar

1.5 tsp.

Tempeh Starter Culture Powder (from Rhyzopus oligosporus)

Yield: approx. 25-30 servings

Procedure:

1. Soak the beans overnight in plenty of water. Then drain the water, and rinse off.

2. Cook the beans in a large stockpot with plenty of water for approx. 30-45 minutes, or until the beans are soft, but still slightly underdone from the stage at which you would eat them. When the loose hulls of the beans float to the top of the stockpot, skim them off and discard. (Note: removing these hulls from the bean mix will allow more surface area for the spores to grow on the beans when fermenting the tempeh.) Then, drain the beans thoroughly in a colander, stirring occasionally, and allow them to cool to about room temperature. Rub them dry on a clean towel. Excess moisture can cause problems with fermentation. (Note: do not add salt to the bean cooking process.)

3. Place the beans in a food processor, and process them slightly on pulse to end up with partially crushed beans, but more chunks than a bean puree. (Note: when fermenting the tempeh, it is best to have the air pockets between the crushed beans for the spores to grow.)

4. Transfer the coarsely ground bean mixture to a medium sized mixing bowl. Add the vinegar, sprinkling it around the beans, and then add the starter culture powder, mixing it well and evenly around the bean mixture.

5. There are multiple ways to set up the tempeh for fermentation. One recommended way, which does not include the use of aluminum foil or plastic wrap on your food, is to acquire what is known as a nutmilk bag, or a lightweight cloth muslin bag for sprouting. (Note: This will look like an oversize re-usable cloth tea bag, and is breathable, but will not allow flies or debris to get on the fermenting tempeh. Bag size can vary. If you have a bag size between a half gallon and a gallon, you may wish to use two bags of this size to prepare this recipe.) The nutmilk bag can be set in a glass baking dish or tray, and be filled 3/4 of the way to the top with the bean mixture. Form a nice, thick layer of bean mixture inside, approximately 1” - 2” thick, pressed into a formed rectangle. Enclose the bag securely, and if needed, fold it under the rest of the filled bag. Place two nutmilk bags filled with your bean mixture in the glass dish and then transfer the dish into your oven, turned off, to ferment. The ideal temperature to be maintained is 85-90 degrees F. It is recommended to put the oven light on in your oven, with no additional heat turned on, which will provide a very low level of heat.

6. Leave the tempeh to incubate and ferment for approximately 24-30 hours. It is recommended to start this process in the earlier part of the day to allow for the day’s heat to help in the incubation of the tempeh. In colder climates, it may take longer to finish fermenting. In between the spaces of the beans, the spores will grow a hairy, white mold, which will gradually warm up, and thicken to form a firm and solid, cohesive cake of the beans when finished. The tempeh should have an earthy, rich, but pleasant aroma, similar to mushrooms. Once you see any patches of gray or black mold which have grown, the tempeh is ready and fermentation is complete. (Note: if any green mold appears, or slimy texture, or foul odor is present, then fermentation has not properly occurred, and the tempeh should be composted at that point, and try again.)

7. It is recommended to check out a thermometer, if you have one, during the process of fermentation to observe that the temperature is remaining between the desired 85-90 degrees F. This temperature stability is important to successfully making tempeh. Once the white mold has grown, it will continue fermentation at even slightly lower temperatures, because the fermentation heat within the tempeh is thriving.

8. If you do not have a light in your oven to help keep the low level heat, another suggestion would be to put on just the pilot light in a gas oven and place a mason jar ring in the door to prop it open enough to keep the temperature from going over 90 degrees F. Additional suggestions include using a warm room heated by a wood stove, or a warm greenhouse for a place to ferment the tempeh. Also, if you prefer using a food dehydrator, place the fermenting tempeh on top of the dehydrator, instead of inside it, so that it does not dry out. (Note: in the event that you ferment the tempeh in an open air environment, you might want to wrap a piece of plastic wrap over the baking dish to keep moisture inside the warm dish during fermentation.)

9. Once the tempeh has finished fermentation, remove it from the oven, and from its enclosed bag, and allow it to cool. Do not stack it while still warm or fermentation will continue between the layers, even in the refrigerator. Now, it is ready to prepare, or store in the refrigerator, or freeze for later. If freezing, you might choose to wrap individual blocks or squares of the tempeh for future servings, using parchment paper. Tempeh is not recommended to eat raw. (See our recipes for Braised Tempeh.)

Variations:

- Try adding your favorite seasonings, for example: dulse, kelp, sesame seeds, sunflower seeds, pistachios, etc… (Mix the seasoning into the bean mixture in step 4.)

- Add a combination of grains and beans to the ferment mix, for example: wild rice, oat groats, spelt, rice, quinoa, millet, or any other whole grain of your choice. Cook the grains separately, undercook them slightly, and then add to the crushed bean mix in step 4.

- Substitute your favorite types of beans (for example: Black Eyed Peas, Black Beans, Pinto Beans, or Lima Beans). Soybeans have been popularly known for tempeh, but there are many other beans which can be used, and are even more health-supportive than soybeans.

- If you have fresh banana leaves available, you can use them to wrap around the bean mixture, instead of a nutmilk bag, for fermenting the tempeh. This is the traditional way used for ages in Indonesia. Fully enclose the bean mixture packed into a roll of banana leaf, and fold the sides of the leaves under the block, like an envelope enclosing the tempeh. It can continue to ferment as described in steps 5-9.

Benefits:

If you have tried tempeh before, and not liked it, please give this recipe a try, as it produces an extremely nutritious and delicious food that you will probably find you love! This homemade version of tempeh made with garbanzo beans, or beans of your choice, is nothing like the store-bought, rubbery version of tempeh which is often prepared in a way that does not have great flavor, and turns people off. Making your own tempeh renders a soft, fresh, wonderful fermented flavor, and can be prepared in such a delicious way; you will want to have it often! Tempeh is known to have higher content of protein, fiber, minerals, especially manganese, and vitamins due to the fermentation process and because it contains the whole bean. When compared to tofu, or other soy products, tempeh is actually very good for you because it is a whole food. Fermentation actually enhances and increases nutrition, as well as digestibility. If you desire a substitute for meat in your favorite vegetarian recipes, tempeh is an excellent dish to prepare for this reason. Tempeh also can be fantastic for all lovers of great food.

Old-Fashioned Sourdough Starter Culture

Ingredients:

2 cups

Flour (Whole Rye, finely ground is a good choice. Any grain will do.)

2 cups

Lukewarm Purified Water (non-chlorinated is important)

Yield: approx. 8-10+ servings

Equipment needed:

crock or glass jar (sterilized with boiling water.)

Note:

The timeframe necessary to complete this recipe is about 1 week.

Procedure:

1. Using the Vitamix Blender, grind approximately 1.75 cups of Whole Rye Berries to make 2 cups of Rye flour. (You can also make a little extra, and store it for feeding the culture later on.)

2. In a large crock or jar, add the flour and water. Stir the mixture vigorously to combine well. (Note: It is important to use a wooden spoon, and not a metal one.)

3. Cover the jar with a piece of clean cheesecloth, or any other breathable material, which will allow for air flow and circulation, and at the same time, keep flies and dust out of the jar. Tie it well around the jar with twine, a cloth strap, or whatever works.

4. Allow the jar to sit out at room temperature, on your counter, or out of the way place where there is good air circulation. (70-80 degrees is an ideal temperature.) It needs to be left out to begin the fermentation process for approximately 1 week.

5. At least once daily, or more, check the culture, and stir it well with a clean, wooden utensil. The agitation of the batter will stimulate the process of yeast activity. After stirring, cover the jar again, and set aside.

6. After a number of days, you will notice tiny bubbles releasing on the surface of the culture, which indicates the yeast is active. (These bubbles are different from the bubbles created through stirring the batter.) The amount of time that it will take for the yeast to become active will vary due to environmental factors. (Note: If you do not find bubbles naturally forming after 3-4 days, try moving the sourdough culture to a warmer location, or add a pinch of packaged organic yeast.)

7. Once the yeast activity is apparent, strain out the fruit if you used it. Then add approximately 2 Tbsp. more of flour each day, stirring vigorously with each addition, for another 3-4 days. The batter will become thicker, and start to rise, or hold some of the gas the yeast releases. (Note: It may at some point be necessary to add more purified lukewarm water to the culture, if the sourdough gets so thick that it starts to become more solid than liquid.)

8. Once you have a thick, bubbly cultured batter, the sourdough starter is ready to use! It can be partially taken from to prepare sourdough breads, and then continually fed over time to keep the culture alive for many years to come, and possibly forever! Once you take from the culture, replenish it with approximately the same volume of water to the volume you removed for bread making. Add equal parts water and flour. Stir well, cover with a clean cloth, and leave out in a warm place to bubble for at least 4-8 hours to one day. After feeding the culture, it can be stored in the refrigerator for longer periods without use, which will slow down the fermentation.

9. The sourdough culture will need to be maintained regularly, or fed again with more flour and water over time. Continue at least once weekly to add another 2 Tbsp. of flour, for a sourdough culture stored in the refrigerator, and plan on taking it out of the refrigerator approximately 1 day before use, to feed it, and allow the yeasts to become more active. If you are using it more often, keep it out, and feed it every time you use it, or approximately every 2 days.

Note:

A sourdough culture can be very forgiving and easily revived by feeding it. This feeding activates all the healthy yeast activity. If a sourdough culture is neglected for an extended time, and the yeasts have consumed all the nutrients available, then other organisms can dominate, and the culture can become acidic, and eventually putrid. Usually, the desired yeasts can become dominant again in the culture by just feeding them, and leaving the culture out to activate yeast growth. It is also recommended to use whole grains, and freshly grind them into flour, in lieu of using already processed flour, as it is much more nutritious, and less oxidized. Once the flour is ground, it loses nutrients as it ages. Store-bought commercial flours can be nearly void of nutrition.

Variations:

- Substitute the cooking water from potatoes (lukewarm) for the purified water, which is rich in natural yeasts.

- Add a piece of unwashed, organic fruit (whole) to the jar after it is mixed, for example: plum, grapes, or berries. Natural yeasts are found on the skins of organic fruit which can help in speeding up the fermentation of the sourdough culture.

- Substitute any grain of your choice for the Rye, in making the flour. For example: spelt, wheat, buckwheat, etc…

- Use the sourdough starter as an addition to your favorite pancake and waffle recipes, in place of the baking soda or baking powder which would have been used! It is delicious! Mix it all together, and allow the batter to sit for several hours or more before using, to have a bubbly mixture.

Benefits:

Sourdough cultures are a simple, fun way to make bread, which traditionally was used as the only method for bread-making prior to 130 years ago! The sourdough culture is rich in natural yeast, which makes bread rise when baking, and a healthy dose of fermented food in the diet goes hand in hand with good health. (Commercial yeasts are known to possess many health risks.) This is the old, time-tested way of cultivating natural, probiotic yeasts, which can be kept alive forever, and be the start of endless recipes, providing the leavening factor in each one. Historically, sourdough starter cultures were even dried out, and taken on long moves to foreign lands, where they were always rejuvenated, and passed on for many generations to come. It makes a gift which you can even give to your grandchildren!

Kefir - Cultured Milk

Ingredients:

1 Qrt.

Milk (Raw Milk is recommended, from any animal, Coconut Milk, Nutmilk, or Ricemilk, etc…)

1 Tbsp.

Kefir Grains

Yield: approx. 6-8 servings

Note:

To prepare this recipe, you will need to acquire Kefir grains, which can be ordered easily online, and have the live cultured grains shipped to you. (See our section on Resources & Links for a source of Kefir Grains.) After making this inexpensive purchase one time, you can reuse the cultured grains for all the continual batches of Kefir that you will prepare in the future. Your Kefir grains will also grow and multiply, and can be shared with friends, or eaten. Another option is to purchase a bottle of Kefir from your local store, preferably organic, plain, unsweetened style, with live probiotics, and use that to inoculate your next batch of Kefir milk which you make yourself. Take the last 1/2-1 cup of Kefir, approximately, and combine that with another Qrt. of milk to make a new homemade batch. This process can be continually repeated for each batch of Kefir you make.

Procedure:

1. Fill a large jar, no more than 2/3 full with the milk and kefir grains.

2. Place a loose fitting screen mesh cap, or sprouting lid on the jar. Also, it may work best just to cover the jar with a thin, breathable cloth, like silk, or cotton flannel, and then a band, or twine. (Note: if the lid on the kefir jar is tightened, the kefir will develop effervescence.)

3. Allow the jar to sit out at room temperature, or in a warm place to ferment for up to 24-48 hours. In warmer climates, or summer temperatures (over 70 degrees F.), it may only take about 10 hours to ferment. After fermentation has occurred to your liking, the kefir can be refrigerated, and saved for later. The chilling will slow down further fermentation. Kefir’s rich enzymes and probiotic cultures will leave the thickened milk bubbly, and tasting a little tart and sour, similar to a yogurt, or slightly sweet with coconut milk or other juice. (Also save the last ½ cup of kefir to inoculate your next batch of milk.)

4. Strain off the kefir grains before serving your kefir, and use them to start another batch of kefir. You only need about 1 Tbsp. of grains to continue making another batch, so you can use the extra grains to create multiple batches, share them with friends, or eat or compost them. Serve the kefir over your food any way that complements your meal, by adding natural sweeteners, or savory herbs, salt and pepper, etc… It is delicious! Try shaking the whole mixture well, and use it to prepare a healthy, delicious (yogurt-like) smoothie with your favorite superfood powders, and dried fruits!

5. If you leave the kefir out at room temperature, it will continue to develop the culture, and ferment. After a few days, it will curdle and separate. You can at that point enjoy the kefir like sour cream and whey. The thick and creamy kefir will float above the whey, which is more watery underneath. The kefir can be spooned out, and enjoyed like sour cream! The grains should be taken out to make another batch as well, and the whey can be used in replacement of water for baking and cooking recipes like preparing rice, quinoa, breads, smoothies, stock, and more, including introducing fermentation to other recipes, and fertilizing your garden with it! The live probiotic cultures in whey and kefir make a healthy addition to most everything!

6. The kefir grains can also be saved for later use. Gently pat them somewhat dry with a towel, and store them in an airtight container for weeks in the refrigerator, months in the freezer, or dry them, and save them for years.

Variations:

- Pumpkin seed milk comes highly recommended. (1 cup seeds, grind to a fine meal in the Vitamix Blender, then add 1/2 cup water, and grind to a paste, eventually adding another 3 cups of water and blending until smooth. Strain and squeeze the milk through cheesecloth, and add 1 Qrt. of milk to a jar with 1 Tbsp. of kefir grains to make the kefir. If you do this, try using the solids of the pumpkin seed meal to make your breads!

- Substitute juice or honey water, if preferred for the milk in this recipe. Just strain off the milky grains (if they are milky), rinse them with water, and then transfer to any nutritive liquid you prefer. The process of making the kefir is the same as in this recipe.

Benefits:

One of the most important keys to optimal health is receiving healthy enzymes and beneficial live cultures in the diet. Kefir is a rich source of good bacteria and yeasts, which promote a healthy colon, excellent digestion, controlled food cravings, improved absorption of nutrients, alkalizing the body, boosting the immune system, controlling Candida overgrowth and balancing intestinal flora, as well as aiding in healthy elimination, especially of toxic and undigested wastes. Live cultured foods are so important, and so rare in the modern diet, that they really are one simple thing you can do for yourself to make a world of difference in your health.

Kefir Buckwheat Pancakes

Ingredients:

1 cup

Buckwheat Flour (freshly ground is best, or sprouted and ground)

1 cup

Kefir (See our recipe… try cultured coconut milk, or other nutmilk!)

1 cup

Purified Water

1 Tbsp.

Coconut Oil (plus more for frying)

2 Tbsp.

Seeds or Chopped Nuts of your choice, optional - (for example: hemp seeds, flax seeds, chopped walnuts, pecans, or shredded coconut)

3 Tbsp.

Chopped Dates, Goldenberries, Golden Raisins, or Goji Berries (optional)

2 tsp.

Bilberry Superfood Powder, or Maqui Berry Superfood Powder (optional)

1/2 tsp.

Sea Salt

Yield: approx. 8 servings

Procedure:

1. Begin by taking the whole buckwheat, approximately 1 cup or slightly less, and add it to the Vitamix Blender. Grind the buckwheat on high speed for approximately 20-30 seconds, or until you have processed a fine flour.

2. Transfer the flour to a large mixing bowl. Add all other remaining ingredients, and combine together well using a whisk.

3. Heat a large frying pan on medium heat for at least 1 minute or more. (Note: beginning with a hot frying pan is the key to having successful pancake frying!) Add approximately 1 Tbsp. of coconut oil to the pan. Wait about 20 seconds more, and then drop large spoonfuls of batter into your pan, one at a time. Each pancake can be about 2-3 tablespoons worth of batter. If you have a 1/4 cup measuring scoop, using this can make the task easy to get each pancake laid out in the pan evenly.

4. Allow the pancakes to fry on one side until the edges appear to be browned, and the surface of the pancake has formed bubbles, and appears to be slightly drying out. Then, using a spatula, flip each pancake over to the opposite side and brown well. When the pancakes are golden brown on both sides, place them on a plate to cool.

5. Serve immediately and enjoy! Try topping them with some more Kefir, Blueberry-Mandarin Orange Syrup, Blueberry-Cashew Cream, Coconut Cream, or Almond Cream! (See our recipes…)

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Blueberry, Ginger, Pomegranate, Elderberry, Maca, Baobab, or other.

- Try using a combination of Whole Buckwheat, and Whole Oat Groats, if you prefer.

- Try sprouting your grains, and dehydrate them before making flour, for maximized nutrition. (Just allow them to soak in purified water for approximately 8 hours, and then strain them off, and leave to sprout in a breathable, covered mason jar for approx. one day more. Next dehydrate the sprouted grains in an oven or food dehydrator at less than 200 degrees F. until they are fully dry, and make a crisp sound when mixed in your hand. You can sprout a larger quantity at once, and use them with different recipes!)

- Add approx. 1/2 cup of sourdough starter culture if you desire, with 1/2 cup water, instead of 1 cup water. (See our recipe for Old Sourdough Starter Culture…)

Benefits:

Pancakes are a favorite for many people, so here is a recipe which delivers pancakes coupled with many extra nutritional benefits. The cultured foods aid in digestion, flavor, aroma, lightening of the pancakes, and greater levels of nutrition. Adding fresh, uncooked kefir on top will provide extra enzymes and healthy probiotics, not to mention it will add creamy delicious flavor! Cooking in coconut oil makes a buttery rich flavor, and is really satisfying! Sprouted foods enhance nutrition by 400 times, and are a great choice, along with freshly ground grains. It sure beats regular old flour. Add all your favorite healthy additions, and love the pancakes!

Sourdough Pancake & Waffle Mix

Ingredients:

2.5 cups

Spelt Flour (freshly ground is best, or sprouted and ground)

1 cup

Sourdough Starter (bubbly, active & ready to go)

2 cups

Purified Water

2 Tbsp.

Maple Syrup (or Raw Honey, or Coconut Sugar Crystals)

2 Tbsp.

Coconut Oil (plus more for frying)

1

Egg (optional, if not using egg, try adding 1 Tbsp. flax seed ground to powder in Vitamix, or spice grinder)

2 Tbsp.

Seeds or Chopped Nuts of your choice, optional - (for example: hemp seeds, flax seeds, chopped walnuts, pecans, or shredded coconut)

3 Tbsp.

Chopped Dates, Goldenberries, Golden Raisins, or Goji Berries (optional)

2 tsp.

Bilberry Superfood Powder, or Maqui Berry Superfood Powder (optional)

1/2 tsp.

Sea Salt

Yield: approx. 10-12 servings

Note:

This recipe requires time to ferment the dough, and so it is recommended to plan to mix the batter the night before serving pancakes.

Procedure:

1. Begin by taking the whole spelt grains, approximately 2.5 cups or slightly less, and add it to the Vitamix Blender. Grind the spelt on high speed for approximately 30 seconds, or until you have processed a fine flour. (Note: you might want to grind extra spelt to replenish your sourdough starter.)

2. Transfer the flour to a large mixing bowl. Add the sourdough starter, water, and maple syrup, and combine together well using a whisk. Cover the bowl with a towel, or other cloth, and leave it to ferment in a warm spot for 8-12 hours. You can leave it in the oven (turned off) overnight to become bubbly and active throughout.

3. Next morning, you can take out the mixing bowl and add all the remaining ingredients, whisking well to combine.

4. Heat a large frying pan, or a waffle maker, on medium heat for at least 1 minute or more. (Note: beginning with a hot frying pan is the key to having successful pancake or waffle frying!) Add approximately 1 Tbsp. of coconut oil to the pan. Wait about 20 seconds more, and then drop large spoonfuls of batter into your pan, one at a time. Each pancake can be about 2-3 tablespoons’ worth of batter. If you have a 1/4 cup measuring scoop, using this can make the task easy to get each pancake laid out in the pan evenly.

5. Allow the pancakes to fry on one side until the edges appear to be browned, and the surface of the pancake has formed bubbles, and appears to be slightly drying out. Then, using a spatula, flip each pancake over to the opposite side and brown well. When the pancakes are golden brown on both sides, place them on a plate to cool. (Note: if you are making waffles, waffles do not need to be flipped, assuming your waffle maker cooks both sides together.)

6. Serve immediately and enjoy! Try topping them with some more Kefir, Blueberry-Mandarin Orange Syrup, Blueberry-Cashew Cream, Coconut Cream, or Almond Cream! (See our recipes…)

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Blueberry, Cinnamon, Pomegranate, Elderberry, Ginger, Maca, Lucuma, Baobab, or other.

- Try a combination of Spelt and Whole Oat Groats, instead of using just spelt.

- Try sprouting your grains, and dehydrate them before making a flour, for maximized nutrition. (Just allow them to soak in purified water for approx. 8 hours, and then strain them off, and leave to sprout in a breathable, covered mason jar for approx. one day more. Next dehydrate the sprouted grains in an oven or food dehydrator under 200 degrees F. until they are fully dry, and make a crisp sound when mixed in your hand. You can sprout a larger quantity at once, and use them with different recipes!)

- Substitute fresh nutmilk, like cashew milk or almond milk, for the purified water, or add approx. 1 cup of water and 1 cup of Kefir–cultured milk. (See our recipes for kefir & nutmilk!)

Benefits:

Pancakes and waffles are a favorite for many people, so here is a recipe that delivers pancakes and waffles coupled with many extra nutritional benefits. The cultured, fermented foods aid in digestion, increased flavor and aroma, lightening of the pancakes and waffles, and greater levels of nutrition. Adding fresh, uncooked kefir on top will provide extra enzymes, and healthy probiotics, not to mention it will add creamy delicious flavor! Cooking in coconut oil makes a buttery rich flavor, and is really satisfying! Sprouted foods enhance nutrition by 400 times, and are a great choice, along with freshly ground grains. It sure beats regular old flour. Add all your favorite healthy additions, and love the pancakes and waffles! Taking the time to start the recipe the day before is well worth it! Hardy sourdough recipes provide rich, hearty flavor, and a robust nutrition to warm and nourish you, even on rainy days or winter mornings!

Sprouted Granola with Berries

Ingredients:

1 cup

Oat Groats, (whole oats)

1 cup

Buckwheat, (hulled)

1/2 cup

Quinoa

1/2 cup

Sunflower Seeds

1/4 cup

Sesame Seeds

1/4 cup

Pumpkin Seeds

2 Tbsp.

Flax seeds

3/4 cup

Dates, pitted

1/4 cup

Coconut Oil

1 Tbsp.

Cinnamon

2 tsp.

Ginger Powder

1/2 tsp.

Sea Salt (or add to taste)

1 cup

Coconut, shredded or flakes

1/2 cup

Goji Berries

1/2 cup

Goldenberries

1/2 cup

Dried Blueberries

Yield: approx. 6-8 servings

Procedure:

1. Begin by soaking the oat groats, buckwheat, and quinoa in a bowl with plenty of purified water (3-4 times the volume of grains) for approximately 8 hours.

2. In a separate bowl, soak the sunflower seeds, sesame seeds, and pumpkin seeds also in plenty of purified water for approximately 8 hours.

3. In another small bowl soak the flax seeds and the dates in about 1/2 cup of purified water for approximately 8 hours.

4. After the soaking is finished, take all the soaking grains, and seeds, and rinse them in a strainer. (Do not include the dates and flax in this mixture.) Allow all the excess water to drain off, and place them in a mixing bowl.

5. Once the dates and flax are done soaking, place them in your Vitamix Blender with the soaking water, coconut oil, salt, cinnamon, and ginger. Make a smooth, creamy paste, blending on medium speed for approx. 30 seconds.

6. Add the date paste to the soaked grains, and toss them together. Add the shredded coconut and combine.

7. Spread out the soaked grains and seed mixture on one or more baking sheets, or dishes, creating a thin layer, no more than a 1/4” thick on the sheet, and place them in an oven at approx. 170 degrees, to begin dehydrating, or use a food dehydrator if you have one.

8. Allow the granola to dehydrate at a low temperature for approx. 1-2 hours, or until the grains seem to fully dry out to the point where you hear a crisp sound when you mix them around in the baking dish. Stir them occasionally as they dehydrate, to monitor the drying out to the perfect point. (Tip: if you have multiple dishes in your oven, after about half way done, rotate the pans from bottom to top, and top to bottom to more evenly distribute the heat.

9. When the granola is done baking, allow it to cool fully. Toss it with the dried berries, and then it can be stored in airtight jars for a longer period.

10. Serve with fresh nutmilk, or your favorite choice of milk. (See our recipe for Nutmilk.) For example, this sprouted granola will blend nicely with fresh cashew milk!

Variations:

- Try adding 1-2 Tbsp. of your favorite Superfood Powders, for example: Maca, Pomegranate, Maqui Berry, Bilberry, Goji, Lucuma, Baobab, Mesquite, or other. Add the Superfood Powder to the date paste mixture, and then it can be incorporated into the rest of the granola.

Benefits:

Sprouted grains come alive with nutrition through the sprouting process. The nutrition of sprouted foods is said to be 400 times that of the same food, unsprouted!! Why would anyone choose not to sprout their food, and receive this heightened nutrition, given the choice? These grain sprouts are a rich source of enzymes, often lacking in the modern diet, and so they really improve digestion, especially when added to other foods in your meal. The sprouts are also a great way to boost protein levels, and receive many vitamins, minerals, and a host of other nutrients as well. Allowing the sprouts to dehydrate at a low temperature ensures that vital enzymes are not lost in high temperature cooking, and provides ultimately more nutrition. The dried berries in this recipe offer high levels of vitamin C, antioxidants, and more.

Mung Bean Sprouts

Ingredients:

1/2 cup

Mung Beans, dried
Purified Water

1

Mason Jar (approx. quart size), or Sprouting Glass Jar

Yield: approx. 6-8 servings

Procedure:

1. This is a very simple process to having your own fresh bean sprouts in just 2-3 days. Start by soaking the mung beans in plenty of water (4 times the amount of beans, or more…) in a jar, overnight.

2. Using a sprouting jar, which has a lid with a built in screen, works well. If not, you can place a piece of cut screen, or cheesecloth, over your mason jar, and secure it in place with a tie or band around the rim of the jar. Once this screen top is in place, which allows for air flow to the sprouts, it is easy to invert your jar of sprouts, to pour out the soaking water, and refill the jar with fresh water over the soaked beans. Rinse them, and pour out the water again.

3. Invert the jar upside down, to allow excess water to drain after rinsing each time. The jar should be left out where there is good air flow, and a clean space to begin to grow the sprouts. It works best to find another bowl or measuring glass of some sort, to place the upside-down jar in, so that it can sit out, drain, and sprout. The jar may rest inside your bowl best if it is on an angle, leaning against a wall or window. Having a jar on this angle allows for the chance to spread out the sprouting beans inside the jar for better results than would occur if you have them all piled up on top of each other at the mouth of the jar. Sprouting requires lots of air flow. (Note: place a light fabric piece over the jar screen, with a rubber band around it, to keep out flies, if this is needed.)

4. Continue for another two days, or so, to allow the mung beans to stay out at room temperature, and take in fresh air to grow their sprouts. It is recommended to rinse the sprouts with fresh water approximately 2-3 times a day, and then invert the jar back in its upside-down resting place again.

5. Once the mung bean sprouts have grown a healthy sprout from the bean, around 1/2” - 1”, you can then transfer the clean, dry sprouts to the refrigerator to be stored for another week or more, and consume them as you are ready. They will last for a while like this, and the chilled temperature will keep them from over-sprouting. (Note: once you can see that a root has grown from the sprout, and the beginnings of two green leaves are coming out from the top of the sprout, they really have gone too far to be desirable for eating, and their bitter flavor at that point will naturally reflect that truth. Instead, plant those ones, and start fresh sprouts again.)

6. When storing the sprouts for a longer period, approx. 1 week or so, in the refrigerator, they can be placed in a closed container, or sealable bag, and possibly even with a non-toxic wet paper towel underneath them to hold the moisture. The sprouts should not be stored sitting in any excess water.

Variations:

- Try the same process with sprouting lentils, chickpeas, alfalfa seeds, red clover seeds, broccoli seeds, radish seeds, or your other favorite sprouts!

Benefits:

The nutrition of sprouted foods is said to be 400 times that of the same food, unsprouted!! Why would anyone choose not to sprout their food, and receive this heightened nutrition, given the choice? These bean sprouts are a rich source of enzymes, often lacking in the modern diet, and so they really improve digestion, especially when added to other foods in your meal. The sprouts are also a great way to boost protein levels, and receive many vitamins, minerals, and a host of other nutrients as well. The process of sprouting is quick, simple, and really enjoyable to watch them grow! Give it a try, and enjoy them with your friends, family, and children! The mung beans sprouts are a great complement to salads, grains, wraps, and more! They are delicious as their own meal as well, especially combined with our recipes for pesto, salad dressing, and gomasio, or oil & vinegar! You can make a small amount of beans go such a long way, and require very little energy and fuel to produce such a rewarding outcome. Try it today! You may love it so much that you find the inspiration to keep a jar of fresh sprouts going all the time in your kitchen!

Pickled Watermelon Rind

Ingredients:

1

Watermelon (rinds remaining)

1 cup

Apple Cider Vinegar (approximately)

3 cups

Purified Water

1 Tbsp.

Dill Seed (optional)

3-4

Garlic Cloves (optional)

1 tsp.

Hawaiian Alaea Red Sea Salt

1

Mason Jar, with new lid for sealing (or more jars & lids to accommodate amount of rinds.)

Yield: approx. 10 servings

Procedure:

1. Slice the rind off of the watermelon, preserving the green and white flesh parts, and in long strips that can be neatly fitted inside a mason jar (for example: a quart size jar, or other). Pack all the usable space inside the jar, leaving empty room at about the top 1” of the jar. You can also place the garlic cloves in and around the little spaces in the jar.

2. When the jar is packed full with watermelon rinds, next fill the jar with water, enough to leave just the top 1/2” empty.

3. Pour out the water inside the jar into a measuring cup. Take a measure of the water, and then pour off 25% or 1/4 of the volume. Replace that amount to the same level with the apple cider vinegar. (Note: This may need to be multiplied for more than one jar being canned at once.)

4. Take the entire mixture of water and vinegar, and bring it to a boil in a small saucepot. Add the salt. (1 tsp. per jar.)

5. Meanwhile, heat a large stockpot of water on the stove to a boil for use in canning the jars. It should have enough depth of water in the pot to allow the mason jars to be immersed in the water up to about 2” from the top of the jar. (Less water will be needed for more than one jar.)

6. To each jar of rinds, add the dill seeds and the garlic cloves.

7. When the water-vinegar-salt mixture has come to a boil, fill up the mason jars of rinds with the mixture, leaving approx. 1/2” of empty space at the top.

8. Place the lid on the mason jar, but do not screw it in place, or tighten the seal. Wait to put on the seal.

9. Put the full jars into the pot of boiling water. Turn the heat down a little, and keep all the jars immersed in the water up to about 2” from the jar tops. Continue to heat until it appears that the water mixture inside the jars appears to be boiling up from inside. This may take 5 minutes, or more.

10. Next, remove the jars from the hot stockpot and place them on a towel on a counter to cool. Immediately place on the seals (lids & bands) around the jar, and tighten them. As the jar begins to cool, the seal will tighten and create a vacuum from within. Allow the jars to cool fully, and check to make sure that when you press down in the center of the lids, they are not popping back up. If the lids do pop back up, the canning process was not done correctly, and should be retried.

11. Store the pickles in a dark cabinet for approximately 3 weeks or more to age to perfection. The longer the better!

Variations:

- Try adding any of your favorite pickling spices: clove, celery seed, caraway seed, etc…

Benefits:

These pickles are a great digestive aid to complement almost any meal, or serve as a snack! They provide necessary digestive enzymes, fermented cultures, great fiber, alkaline-forming food, and much more!

Chapter 95:

The Pureganic Companion Recipes

Treats & Desserts

Almond Silk Cream

Ingredients:

4 cups

Almond Milk (plus an additional 1/4 cup)

1/4 cup +2 Tbsp.

Agar Agar Flakes (Seaweed which acts like gelatin)

1/4 cup +1 Tbsp.

Kudzu Root (combined with 1/4 cup cold almond milk)

1/4 tsp.

Sea Salt

3/4 cup

Maple Syrup

1.5 tsp.

Almond Extract

1/2 tsp.

Vanilla Bean Powder

Yield: approx. 6-8 servings

Procedure:

1. To prepare the almond milk, refer to our recipe for “Nutmilk” and use almonds (at the ratio of about 2.5 cups almonds, and 5 cups of water). The almonds will need to be blanched for just about 20 seconds or so, and then you can remove the skins from the almonds. After they have blanched, cool them on a plate or towel. The almonds can then be pinched between your fingers, and the skins will pop off. Then, take the almonds with skins removed, and add them to the Vitamix Blender. Grind the almonds to a fine powder, and add the water, blending the milk on high speed for a couple minutes. Then for best results, strain the pulp from the milk using a cheesecloth-lined fine strainer or chinois. (Note: After squeezing the milk through the cheesecloth, save the almond meal for making bread or crackers!)

2. In a medium saucepot, combine the strained almond milk, with the agar agar flakes. Heat on medium heat, stirring occasionally, for approx. 15-20 minutes, or until the agar agar is completely dissolved.

3. Mix together the kudzu-almond milk slurry by stirring these together in a medium bowl, and when this is completely dissolved, whisk the slurry into the pot of almond milk and agar. Simmer on low heat, stirring constantly until the mixture has noticeably thickened. Then, remove from the heat.

4. Transfer the almond mixture into a medium bowl again. Add the maple syrup, and whisk to combine the mixture well. Cover the bowl, and refrigerate the almond mixture until it gels. This may take up to a few hours, or more.

5. Once the almond cream is thick, gelled, and cool, place it in the Vitamix Blender. Turn on the blender to medium-high speed, and blend until smooth and creamy! Serve chilled.

6. Serve this delicious, thick, almond silk cream with your favorite pie, fruit salad, or any dessert of your choice. If you can picture the consistency of cool whip, this comes out very similar, only it’s better! The almond silk cream can also be piped to decorate cakes, and much more!

Variations:

- Try adding a little flavoring of your choice, for example: cinnamon, nutmeg, anise, or other.

- Add 2 Tbsp. of raw cacao powder to the final blend of the cream, and make Chocolate Almond Cream! It is truly amazing!

- Add 1-2 tsp. of your favorite Superfood Powders, for example: Lucuma, Maca, Baobab, or Mesquite.

Benefits:

Almond cream is such a healthy way to bring nutrients to your favorite desserts, and yet it is outstandingly delicious! Almond offers good fats, protein, calcium, and more. The kudzu and agar agar are also very nutritious thickeners, from roots and seaweed. Kudzu root has naturally calming properties, especially great for children! Naturally sweetening with maple syrup brings extra minerals! Enjoy this one!

Bee Pollen Treats

Ingredients:

1 cup

Almonds, or Cashews

1 cup

Shredded Coconut

1.5 cups

Almond Butter, or your favorite nut butter

1 cup

Figs, or Dates

1/2 cup

Golden Raisins, Goldenberries, or Dried Mulberries

2 Tbsp.

Bee Pollen Granules

2 Tbsp.

Flax Seed

1 Tbsp.

Coconut Oil

1 Tbsp.

Coconut

2 tsp.

Cinnamon Powder

Pinch

Sea Salt

Yield: approx. 10-12 servings

Procedure:

1. Grind the flax seeds in the Vitamix Blender on high speed to a fine powder.

2. Place the nuts and shredded coconut in the Vitamix Blender. Grind them on medium speed to a fine meal.

3. Cut off the stems of the figs using scissors, and add them to the blender along with all the remaining ingredients.

4. Add all remaining ingredients to the blender, and grind for approximately 1 minute on medium-high speed. Use the accelerator tool to push the mixture back down toward the blades, and help create an even, well blended mix in the blender.

5. When finished blending, take out the bee pollen treats, and press them into a coconut oil greased glass dish, like a pie plate, or loaf pan. Allow the mixture to chill and firm up, for approx. 15-20 minutes, and then it can be sliced into individual servings.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Maqui Berry, Goji Berry, Pomegranate, Camu Camu, Sea Buckthorn, Lucuma, Maca, or other.

- Add 1/4 cup of hemp seeds.

- Substitute dried apricots for the figs.

- Substitute macadamia nuts for the almonds.

Benefits:

Bee Pollen is one of the only known foods to contain all essential nutrients for optimal health. It is so naturally energizing, you will get a great boost with these treats. They last for a long time, and provide dense nutrition in every bite! They are rich with enzymes, protein, vitamins, minerals, antioxidants, and much more! These treats have no fillers, just pure and healthy ingredients! They will leave your kids wanting more, and finding the mind and body nourishment to keep learning and growing healthy all day long!

Berry-Nut Treats

Ingredients:

1/2 cup

Sunflower Seeds

1/2 cup

Sesame Seeds

1/2 cup

Shredded Coconut

3/4 cup

Figs

1 Tbsp.

Flax Seeds

1/2 cup

Almond Butter

1/2 cup

Dates

1/4 cup

Goldenberries

2 Tbsp.

Blueberry Powder

1 Tbsp.

Maqui Berry Powder

1 Tbsp.

Bilberry Powder

Pinch

Sea Salt

Yield: approx. 10 servings

Procedure:

1. In medium sized, dry frying pan, heat the sunflower seeds, sesame seeds, and shredded coconut on medium heat, stirring frequently over a few minutes. Allow the seeds to become fragrant and begin to brown, and the sesame seeds will pop when they are done toasting. Transfer them to a plate to cool.

2. Next, take the figs, and cut off the stems on each one. This works well using a scissors. Set aside.

3. Place the flax seeds in your Vitamix Blender, or spice grinder, and grind to a fine powder. Set aside.

4. Add to your Vitamix Blender, all the toasted seeds and coconut, and grind them to a coarse meal on medium speed. Use the accelerator tool as necessary.

5. Add all remaining ingredients to the blender, and turn it on high speed for approx. one minute, as you blend up the mixture, using the accelerator tool to push it back down toward the blades for a uniform grind. Do not over mix (rather, conservatively blend the ingredients), because it can be harder to work with after over mixing.

6. Next the treats can be rolled into individual truffle sized balls, with wet hands, or spread out in a pie plate, or other dish, and pressed to flatten and smooth out. Then the treats can be sliced in the dish.

7. Serve them, or chill them once they are covered up. The treats will last for a long time, and can be saved for a little dessert snack every day!

Variations:

- Add 1-2 tsp. of your favorite Superfood Powders, for example: Ginger, Pomegranate Juice, Elderberry, or other.

Benefits:

These treats are very rich in vitamins, minerals, antioxidants, protein, fiber, good fats, and more! There are no fillers, flours, or unhealthy bulking agents in these treats. Just naturally sweetened, wholesome, dense nutrition! They are a great healthy snack, when you are looking for a sweet treat!

Blueberry-Cashew Cream

Ingredients:

2.5 cups

Cashews, raw (pieces/or whole)

2 cups

Blueberries (fresh, or if frozen, use them when thawed out)

1/2 cup

Raw Honey

1/4 cup +2 Tbsp.

Purified Water

Yield: approx. 4-6 servings

Procedure:

1. Begin by soaking the cashews in plenty of water, for approx. 8 hours, or a little longer. Then strain and rinse with fresh water.

2. Add the soaked, strained cashews to the Vitamix Blender, and grind them to a soft meal on medium-high speed. You can use the accelerator tool to push the cashews back toward the blades.

3. Add all the remaining ingredients to the blender, and blend the cream on high speed until it is very creamy. You may need to stop the blender, and scrap down the sides of the blender using a rubber scraper. Then blend again to incorporate everything together.

4. Serve this thick, delicious, sweet berry cream with any of your favorite desserts, sweet flax berry crackers, or fruit salad! It can be served immediately, or chilled for later use. Best used within 1-2 days.

Variations:

- Try adding a little flavoring of your choice, for example: vanilla extract, cinnamon, or other.

- Substitute Pitted Dates, Agave Syrup, or Maple Syrup for the raw honey, if desired.

- Add approx. 1 tsp. of your favorite Superfood Powders, for example: Maqui Berry Powder, Bilberry Powder, or other.

Benefits:

This Blueberry Cashew Cream is such a healthy way to bring nutrients to your favorite desserts, and yet it is outstandingly delicious! It is made so quickly and simply, from totally raw ingredients, and requires no cooking at all. Using natural sweeteners and wholesome nuts are great choices, along with the berries rich in antioxidants and Vitamin C! Try this pretty purple cream to top birthday cakes for your children, and add fresh blueberries!

Coconut Cream

Ingredients:

4 cups

Coconut Milk (plus an additional 1 cup)

1/4 cup

Agar Agar Flakes (Seaweed which acts like gelatin)

1/4 cup

Kudzu Root (combined with 1 cup cold coconut milk)

1/3 cup

Maple Syrup

Yield: approx. 6-8 servings

Procedure:

1. In a small-medium pot combine the coconut milk and agar flakes. Heat on medium heat, and then simmer on low heat for approx. 15-20 minutes, or until the agar agar is completely dissolved.

2. Mix together the kudzu-coconut milk slurry by stirring these together in a medium bowl, and when this is completely dissolved, whisk the slurry into the pot of coconut milk and agar agar. Simmer on low heat, stirring constantly until the mixture has noticeably thickened. Then, remove from the heat.

3. Transfer the coconut mixture into a medium bowl again. Add the maple syrup, and whisk to combine the mixture well. Cover the bowl, and refrigerate the coconut mixture until it gels. This may take up to a few hours, or more.

4. Once the coconut cream is thick, gelled, and cool, place it in the Vitamix Blender. Turn on the blender to medium-high speed, and blend until smooth and creamy! (Note: If the coconut cream has hardened to the point where it is not blending into a soft cream easily, then add a little more liquid to the blender, like more coconut milk, or other, just enough to help make the cream blend up wonderfully smooth!) Serve chilled.

5. Serve this delicious, thick, coconut cream with your favorite pie, fruit salad, or any dessert of your choice. If you can picture the consistency of Cool Whip, this comes out very similar, only it’s better! The coconut cream can also be piped to decorate cakes, and much more!

Variations:

- Try adding a little flavoring of your choice, for example: vanilla bean powder, cinnamon, nutmeg, or other.

- Add 2 Tbsp. of raw cacao powder to the final blend of the cream, and make Chocolate Coconut Cream! It is truly amazing!

- If you are substituting agar agar powder for the agar agar flakes, the powder is more concentrated, and so you will only need to use approximately 2 Tbsp. of the powder in this recipe, and cook it for approximately 10-15 minutes.

- Add 1-2 tsp. of your favorite Superfood Powders, for example: Lucuma, Maca, Baobab, or Mesquite.

Benefits:

Coconut cream is such a healthy way to bring nutrients to your favorite desserts, and yet it is outstandingly delicious! Coconut offers good fats, protein, and more. The kudzu and agar agar are also very nutritious thickeners, from roots and seaweed. They are especially rich in calcium and minerals. Kudzu root has naturally calming properties, especially great for children! Naturally sweetening with maple syrup brings extra minerals! Enjoy this one!

Coconut Crème Brulee

Ingredients:

10

Egg Yolks

8 cups

Coconut Milk

1/4 cup

Maple Syrup, or Coconut Palm Sugar Crystals-from 100% Coconut Nectar, (Plus another 1/2 cup, approx., Maple Syrup Granules or Coconut Sugar for dusting on top.)

1/4 tsp.

Vanilla Bean Powder

Yield: approx. 10 servings

Procedure:

1. Begin by separating the egg yolks from the egg whites. Once you crack the eggshell open in half over a bowl, gently transfer the yolk from one half of shell to the other half, so that each time you pour away the excess white of the egg into the bowl below. When you have separated just the yolk, place it in another large mixing bowl. (Note: you can save your whites in the refrigerator for later use in making mousse, smoothies, mayonnaise, quiche, and more.)

2. Mix the yolks up well using a whisk. While whisking, slowly pour in the coconut milk, 1/4 cup sugar, and vanilla bean powder, and continue to whisk until all ingredients are well combined. (This step can also be done using your Vitamix Blender, blending slowly on low-medium speed.)

3. Typically, crème brulee is baked in a water bath, on low temperature, to provide an even, slow cooking. It works best to use individual size glass Pyrex, or ramekin dishes (safe for oven use). To set up your water bath, place the dishes you are going to use for the crème brulee on a baking sheet, or shallow baking pan with sides high enough to contain some water. Fit as many dishes as can be fit inside the baking pan.

4. Pour the egg mixture into your glass dishes, filling them almost all the way.

5. Carefully carry your baking pan into a preheated oven of about 275 degrees F. Once inside and rested carefully in place, take a jar or bowl of water, and pour it into the baking pan, taking care not to pour any water into your crème brulee dishes. Add enough water to reach a water level of about half the height of the crème brulee dishes, or a little less.

6. Bake the crème brulee for approx. 35-45 minutes, or more. They are done baking when you can gently press your fingertips down on the custard, and it is firm to the touch, almost springing back up when pressed. There should be no runny or liquid appearance, although, the custard will be soft, and firm up more as it sits. If one or more of the custards browns on the surface, that is fine. Continue to bake until all have thickened, and are slightly firm to the touch.

7. Carefully remove the baking pan from the oven, and rest it on the counter or rack to cool. Turn off the heat.

8. Allow the dishes to remain in the hot water bath while cooling. They will start to become more firm. When they are no longer hot, they can be placed in the refrigerator. They can be stored for a length of time in this state, covered up, and served as desired with the finishing step 9.

9. Sprinkle on top of each crème brulee approximately 1 Tbsp. of coconut sugar crystals. Place all the sugared dishes you are serving on a dry baking sheet, in a hot oven on broil. The custards are going to go under a brief broil, to caramelize the sugars on top, forming a nice crust on the custard. This may only take 30 seconds – 1 minute, approximately. Watch them to see when the sugar has all melted, but not gone too far to burn blackened on top. When it is melted, and a nice brown color, remove the custards, and serve them!

Benefits:

Crème Brulee is a classic favorite dessert of many, and this recipe offers a nutritious, naturally sweetened, dairy-free alternative, while still producing a rich, luscious dessert you can savor and enjoy!

Date Nut Bars

Ingredients:

For the Filling:

2.5 cups

Dates, pitted

2/3 cup

Purified Water

2 tsp.

Lemon Zest

1 Tbsp.

Lemon Juice

1 tsp.

Cinnamon (optional)

1 tsp.

Ginger Powder, or Fresh Grated Ginger Root (optional)

Pinch

Sea Salt

For the Crust:

3/4 cup

Whole Barley

1/2 cup

Whole Oats

1/2 cup

Coconut, shredded or flakes

Pinch

Sea Salt

1/3 cup

Coconut Oil

2 Tbsp.

Maple Syrup, or Raw Honey

1/4 cup

Purified Water

For the topping:

2 cups

Walnuts, or Macadamia Nuts, chopped

Yield: approx. 16-20 servings

Procedure:

1. In a small saucepot, bring the dates and water to a boil.

2. Add the lemon rind, lemon juice, cinnamon, ginger, & salt to the pot. Cover and simmer for approximately 10 minutes.

3. Add the barley, oats, and coconut to the Vitamix Blender. Grind on high speed for approximately 20-30 seconds, to blend a fine flour. Transfer to a large mixing bowl.

4. In a separate small bowl, whisk together the coconut oil and maple syrup.

5. Add wet ingredients to dry ingredients, and mix together using a rubber scraper. Add enough water to moisten a soft pastry dough into one ball that does not crumble apart.

6. Press dough into a baking dish, like a 9” x 9” dish, or a glass pie plate. Using a fork, poke a few holes into the dough to prevent air bubbles from making the crust bubble. Bake it in a preheated oven at 350 degrees F. for approximately 15 minutes. Then pull it out of the oven.

7. Mash the date mixture in a bowl, adding a bit of flour if too wet. Evenly spread the date mixture on top of the crust, and then press the chopped nut topping over the dates.

8. Bake for another 15 minutes, approximately, or until golden brown. Remove from oven, cool, and slice the bars. Enjoy these date bars anytime, fresh, or stored for some time later. Try them with our great nut cream recipes!

Variations:

- Add approx. 1/2 tsp. of your favorite Superfood Powders to the filling or crust, for example: Maca, Lucuma, Cacao, Goji, Baobab, or other.

- Try using sprouted grains for making the crust, and enhance the nutritional value of these treats!

Benefits:

Here is a healthy, sugar-free recipe for naturally sweet treats even the children will love! These date bars offer a rich source of fiber, vitamins, minerals, and more!

Delicious Raw Fruit Pie (no baking required)

Ingredients:

For the crust:

2 cups

Almonds

1/4 cup

Walnuts

1/4 cup

Flax Seeds

1 tsp.

Cinnamon (or add to taste)

1/4 tsp.

Sea Salt

3 Tbsp.

Coconut Oil

3 Tbsp.

Purified Water (approximately, or you may need a little more)

For the creamy layer:

See our recipes for Almond Silk Cream, Coconut Cream, or Blueberry Cashew Cream

For the fruit topping:

3-4

Apples, cored, and thinly sliced

1

Lemon, juiced (seeds removed)

1/2 cup

Raisins, or Golden Raisins, or Dates (Minced is a nice complement)

2 tsp.

Cinnamon Powder

1/4 cup

Wholesome Sweetener of your choice, optional - (for example: Maple Syrup, Maple Granules, Raw Honey, Coconut Palm Nectar Crystals)

Yield: approx. one 9-10” pie

Procedure:

1. Using the Vitamix Blender, add the almonds and walnuts, and grind them on high speed for approx. 20-30 seconds, or until you blend a fine meal. Remove from the blender, and set aside in a large mixing bowl.

2. Place the flax seeds in your Vitamix Blender, or spice grinder, and grind to a fine powder. Add the flax to the almond-walnut mixture. Then add the cinnamon and salt to the mixing bowl, and whisk all the ingredients together.

3. Add the coconut oil to the mixing bowl. (It may have a firm butter like consistency or be in oil form, depending on your temperature, and either is fine.) Using a whisk, work the oil into the almond mixture, and try to uniformly and gently work it into the mixture. Take your time with this step, and the best results are in the thorough gentle hand work. (You could alternatively put all the almond mix, oil, and water into the blender and process it on low speed to incorporate the oil into all of the flour, but the hand method is recommended.)

4. When you have your oil-almond meal mixture in the mixing bowl, begin to slowly drizzle in 3 Tbsp. of cold water to start, and maybe add more. This is a good time to use a rubber scraper to blend and incorporate the ingredients. You are trying to add only the necessary amount of water to bring together the whole mix in a moistened ball which will congeal as one in your hand or bowl, and not be full of crumbles when you try to pick up the ball. (Skip to step 6 if you process the whole crust in the blender.)

5. Now your crust is ready to transfer into a glass pie dish, or other similar dish, which has been lightly oiled with coconut oil. Press the crust evenly into the dish, on the bottom and all around the sides. Using your clean hands works best for pressing the crust. Chill (covered) until ready to proceed.

6. Fill the crust with your choice of the delicious, wholesome, dairy-free, sweet cream recipes we have, and spread the cream evenly around the dish.

7. Mix the fruit topping ingredients in a separate bowl, to evenly mix them together. Then, gently place the fruit topping around your pie. This is a delicious combination, which becomes even better as it has time to sit, chilling in the refrigerator, and the flavors will absorb into each other, making the whole pie come together!

Variations:

- For a sweeter version, substitute apple juice for the water in the crust portion of this recipe.

- Substitute fresh, seasonal fruit slices of your choice, for example: pears, peaches, pineapple, mango, etc…

- If you prefer more flavored spice to your dessert, add a little more spice to the flour mixture, for example: nutmeg, clove, allspice, anise seeds, etc…

- Try any combination of seeds, and nuts, like pecans, hazelnuts, almonds, macadamia nuts, sesame seeds, etc… to prepare your pastry crust.

Benefits:

This recipe for a raw fruit pie brings the chance to have a rich, luscious dessert, which is still rich with its own natural enzymes, Vitamin C, and more that is lost in a high temperature baking process! The nut and seed crust contains all its good essential fatty acids, fiber, protein, and more! You can enjoy just a small serving, and feel so satisfied, as it is jam packed with rich nuts, nut creams, and naturally sweet fruit!

Delicious & Nutritious Spirulina Snack Bars

Ingredients:

2 cups

Almonds (whole)

1/2 cup

Shredded Coconut (optional)

1/4 cup

Pumpkin Seeds

1/2 cup

Almond Butter

1/4 cup

Honey (optional)

1/2 cup

Raisins

1/4 cup

Flax Seeds

3 Tbsp.

Spirulina Powder

1 Tbsp.

Bee Pollen Granules

1 Tbsp.

Coconut Oil

1/2 tsp.

Cinnamon Powder

1/4 tsp.

Sea Salt (or add to taste)

Yield: approx. 8-10 servings

Procedure:

1. The best way to prepare these great snack bars is using a Vitamix Blender. You can use an alternative processor, if that is what is available, but the Vitamix is recommended. First, place in the flax seeds, and grind them on high to a fine powder.

2. Add the almonds, shredded coconut, and pumpkin seeds, and continue to grind into a nut meal.

3. Add all of the remaining ingredients to the Vitamix Blender. You may need to use a medium speed, and the accelerator tool to push down the ingredients toward the blades, and blend them for approximately 1 minute, or until they are combined thoroughly.

4. Using a rubber scraper, take the beautiful green mixture out of the blender, and press it into an oiled dish, like a glass loaf pan, pie plate, or small pan.

5. Let the bars become firm as they sit in the dish (preferably chilled) for 20 minutes or more. Then the bars can be sliced, individually wrapped, or the mixture can stay as it is for later servings.

Variations:

- Add 1-2 tsp. of any Superfood Powders of your choice, for example: Maqui Berry Powder, Goji Berry Powder, Elderberry Powder, Bilberry Powder, Sea Buckthorn, Maca, Lucuma, Baobab, Ginseng, Bamboo, or other.

- Try toasting the shredded coconut, in a dry frying pan on medium heat until it turns light brown.

- Substitute golden raisins, goldenberries, goji berries, or dates for the raisins.

- Substitute cashews and cashew butter for the almonds and almond butter.

Benefits:

Instead of a snack that leaves you nutrient deprived and still feeling hungry; these Spirulina Snack Bars are such a satisfying delight to eat! They are a powerhouse of nutrition, including being rich in protein, essential fatty acids, vitamins, minerals, enzymes, antioxidants and much more. This recipe offers a snack that you can make in minutes, one time, and have snacks which are highly energizing and densely nutritious with all your favorite superfoods for days! Spirulina additionally offers great benefits to hair growth, and softening skin! Packed with good fats, and the rare GLA (or Gamma Linoleic Acid), it heals many conditions from within the body, and is also quite beneficial to pregnant women, producing GLA in mother’s milk.

Homemade ‘Fig Newtons’

Ingredients:

For the pastry:

2.5 cups

Spelt Berries, or Wheat Berries

3/4 cup

Almonds, whole

1/4 tsp.

Sea Salt

2/3 cup

Maple Syrup (or Honey)

1/2 cup

Coconut Oil

For the filling:

2 cups

Dried Figs (slice stems off with scissors)

2 tsp.

Lemon Zest (optional)

1/2 tsp.

Cinnamon Powder (optional)

1/2 tsp.

Ginger Powder, or 1 tsp. Fresh Grated Ginger (optional)

1/4 tsp.

Clove (optional)

1/4 tsp.

Vanilla Bean Powder (optional)

2 cups

Purified Water (approximately)

Yield: approx. 15-20 servings

Procedure:

1. Take all the fig filling ingredients, and combine them in a small saucepot. Cover with a lid, bring up to a boil on high heat, and then simmer on low heat for 20-30 minutes. (You may need to add a little more water to keep it softening, and not burning as it cooks. A little excess water is ok, because you will reduce it later.) While this filling is cooking, you can prepare your pastry crust, and then get back to this later.

2. Using your Vitamix Blender, grind the spelt berries to a fine flour on high speed. Then remove the flour from the blender, and transfer 2.5 cups of flour to a large mixing bowl. (Save aside a few tablespoons of flour for dusting later.)

3. Place the almonds in the Vitamix Blender, and grind to fine flour on high speed as well. Then combine them with the spelt flour and the salt in the mixing bowl. Whisk everything together well.

4. In a separate bowl, whisk together the maple syrup, and coconut oil. (Note: the coconut oil can be warmed to a liquid state for this process.)

5. Pour the liquid mixture into the dry mixture, and stir the cookie dough together using a wooden spoon or rubber scraper. Combine well. When a pastry ball is formed, and stuck together well, slice it in two halves.

6. Take one half of the dough, and transfer it onto a large sheet of parchment paper, which has been dusted with the spelt flour set aside in step 1. Using a dusted rolling pin, roll out the pastry in a large square or rectangle to about a 1/8” thickness.

7. Repeat step number 6 for the other half of dough. Roll the second pastry out to be approx. the same shape and size as the first. Chill both the sheets of pastry in the refrigerator until ready to use. (You can rest the parchment paper on top of a cookie sheet, for moving them in and out of the refrigerator. Use of the parchment paper makes it easy to deal with the pastry crust, and no sticking!)

8. Back to the filling cooking on the stove. When it has cooked for 20-30 minutes, take it off the heat. Strain the mixture, and if there is a lot of excess water, reduce the water alone back in the pot until thickened, on medium heat.

9. Take the body of the filling, and place it in your Vitamix Blender. Blend well on medium speed for approx. 15-20 seconds, or so, to make a smooth mixture. Then transfer to a bowl and stir in the reduced liquid on the stove. Cool it enough that it is not hot before the next step.

10. Take all of the filling, and spread it out onto one of the pastry crusts using a rubber scraper. Spread it evenly around the crust, but save an outside edge of about 1/2” with no filling. Then position the second pastry crust on top. Press the crusts together around all of the edges. Chill the whole pastry in the refrigerator for another 10 minutes, approximately.

11. When the pastry is well chilled, and firm, it will help in the next step. Using a knife, slice the pastry in a grid like pattern to define the individual cookie squares. You can cut them approximately 2” x 2” or something similar, that uses all of your pastry. Place them individually on an oiled baking sheet, about an inch apart.

12. Bake the cookies in a preheated oven at 350 degrees F. They will be done in approximately 15-20 minutes, or when the edges and bottom of the cookie start to turn brown in color. Remove from the oven, cool, and serve!

Variations:

- Add approx. 1/2 tsp. of your favorite Superfood Powders to the pastry or filling, for example: Maca, Lucuma, Baobab, Mesquite, or other.

Benefits:

These Fig Newtons will remind you of the old classic, and go a long way farther in flavor, quality, and nutrition. As far as cookies go, they are a totally healthy and delicious choice! The figs are calcium and mineral rich, and the Fig Newtons are a great source of protein, good fats, antioxidants, vitamins, minerals, and more. You can actually feel good about enjoying these sugar-free cookies! Share them with friends and family, because your homemade rendition will be outstanding!

Note:

For the rolling of the pastry, it works best to use a rolling pin. If that is unavailable, you can still roll out the pastry with another implement, even a half gallon glass jar, or wine bottle if needed.

Homemade Roasted Pumpkin Pie

Ingredients:

1

Pumpkin (small-medium sized, like a Sugar Baby or Pie Pumpkin)

2 tsp.

Coconut Oil

Pinch

Sea Salt

1/2 cup

Maple Syrup (or Raw Honey)

2

Eggs

2 Tbsp.

Coconut Oil

1 cup

Coconut Milk (or a little more if your pumpkin is large)

1 Tbsp.

Freshly Grated Ginger Root

2 tsp.

Cinnamon Powder

1 tsp.

Nutmeg Powder

1/4 tsp.

Clove Powder

1

Spelt & Walnut Pastry Crust (See our recipe)

Yield: approx. one 10” pie

Procedure:

1. Begin by roasting the pumpkin in a 400 degrees F preheated oven, on a greased baking dish, for approximately 35-40 minutes, or until soft to the touch, or fork test. The pumpkin can be sliced in half, seeds scooped out (and saved for the delicious accompanying recipe for toasted pumpkin seeds). Then sprinkle some salt and coconut oil on each half, placing them face down on the baking dish to roast. When finished, set aside. (Leave pumpkin skin on.)

2. When the pumpkin is done roasting, allow it to cool a little bit. You might want to cut it in a few pieces. Then add the rest of the ingredients, except the pastry crust, into the Vitamix Blender. On medium-high speed, blend everything together until it is smooth, creamy, and well combined. (Note: it is recommended to use the pumpkin flesh and skin. If you have pumpkin skin which is very tough, you may not want to add it, but if it is soft and nice, it is very nutritious and delicious to use all the parts of the pumpkin you can.)

3. Press the Spelt & Walnut Pastry crust into about a 10” pie dish, lightly oiled with coconut oil. Press the crust all the way up to the edges of the dish. (Note: A nice way to make decorative edges on the crust is to fold over the top 1/2” of pastry along the top edge, pressing it together by pinching it between your thumbs and index fingers, and working the crust edge all the way around the dish. Alternatively, you can take the top pressed edge, and press the tip of a fork gently down along the edge to create some decorative lines.)

4. Pour the pumpkin mixture into the pie dish, and spread evenly around the dish.

5. Place the pie into a preheated oven at 350 degrees F. Bake for approximately 40-50 minutes, or a little more, until the pie is firm to touch in the middle, it appears to be drying out on the whole surface, rather than looking a little wet, and the crust edges are lightly browned. If cracks appear in the filling, this is ok.

6. It is recommended to allow the pie to cool for at least an hour before serving. Slice and enjoy! This pumpkin pie can be enjoyed with any one of our delicious non-dairy cream recipes: Almond Silk Cream, Coconut Cream, or Blueberry-Cashew Cream.

Variations:

- Try adding a little flavoring of your choice, for example: allspice, anise, five-spice powder, etc…

- Substitute your favorite type of winter squash or pumpkin, if desired.

- Use your roasted pumpkin seeds to add to the freshly ground pastry crust recipe for added nutrition!

- Try topping your pumpkin pie with chocolate ganache, for a more decadent and memorable pumpkin pie! Take 1 cup organic chocolate chips, and melt them down with 1/4 cup Coconut milk, and 1 tsp. Coconut Oil, whisking over a double boiler until it is a creamy, smooth, liquid form. Then pour it on top of the pumpkin pie, and chill to harden the chocolate ganache on top, for at least 15-20 minutes before serving.

Super Brownies

Ingredients:

2 cups

Shredded Coconut

2 cups

Figs (for example black mission figs, or other)

1 cup

Cacao Nibs

1/2 cup

Almond Butter

2 Tbsp.

Cocoa Butter

2 tsp.

Ginger Powder

Pinch

Sea Salt

Yield: approx. 12 servings

Procedure:

1. Toast the shredded coconut in a medium sized, dry frying pan. Bring to a medium heat, and stir constantly until the shredded coconut is fragrant and has turned light brown. Transfer it to a plate to cool down, and set aside.

2. Using the Vitamix Blender, grind the cacao nibs to a fine powder. Once this is completed, and the blender is off, use a butter knife or other tool to loosen the cacao from the bottom of the blender. Now it is best to remove the cacao (mostly) from the bottom of the blender, and set aside on a plate for later.

3. Place the toasted coconut back in the Vitamix and grind on high for about 20 seconds or so until you have a coarse meal.

4. Remove the figs’ little stems at the top (easily done with scissors, or knife) and add them to the Vitamix, along with all the rest of the ingredients, and add the cacao on the top.

5. Turn on the Vitamix Blender to a low-medium speed (about 5). Using the accelerator tool, push the mass back down toward the blades. Continue to grind it until the mixture becomes homogenous and well ground, maybe 30 seconds-1 minute. You may need to stop the blender at some point, scrap down the insides of the blender, and start again to incorporate all the contents.

6. Transfer the mixture to a coconut oil greased pan or dish, and press smooth and flat with a spatula or rubber scraper. The mixture can then be chilled to firm up even more, and sliced into individual servings.

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Goji Berry, Maqui Berry, Bilberry, Pomegranate, Bamboo, Maca, Mesquite, Lucuma, or other.

- Substitute Coconut oil for Cocoa Butter if desired.

- Add 1/2 cup (approx) of goji berries, golden berries, dried mulberries or golden raisins if desired.

- Add 1/4 cup of chopped walnuts at the end of the mixture blending, for a chunky-nutty variation.

- Try another one of your favorite nut butters.

- Add 2-3 Tbsp. of flax seed, which should be ground separately before or after the cacao.

- Try rolling the mixture into little truffle-like brownie balls between your hands, one spoonful at a time from the blender. The presentation is beautiful; it makes many servings, and is a great treat to share with others!

Benefits:

What a delicious alternative to a traditional brownie, packed with superfood nutrition for a change! This no-bake brownie is a wealth of nutrients: rich in protein, good fats, vitamins, minerals, antioxidants, hormonal uplifters, and much more! Figs are rich in calcium and many other nutrients, and additionally are such a healthy form of sweetness. You can use this brownie to incorporate the healthiest things you can eat inside such a delicious “super brownie,” even traditional brownie lovers will love the taste of this one, and feel thankful for the healthy, energizing boost.

Jam Dot Cookies

Ingredients:

1 cup

Spelt Berries, or Wheat Berries

1 cup

Almonds, whole

1 cup

Oats, whole

1 tsp.

Cinnamon Powder

1/4 tsp.

Sea Salt

1/2 cup

Maple Syrup (or Honey)

1/2 cup

Coconut Oil

1 tsp.

Vanilla Extract (optional)

1/2 tsp.

Almond Extract (optional)

8 oz.

All Fruit Jam of your choice (strawberry, blueberry, or raspberry are great!)

Yield: approx. 12-16 servings

Procedure:

1. Using your Vitamix Blender, grind the spelt berries to a fine flour on high speed. Then remove them from the blender, and transfer them to a large mixing bowl.

2. Place the almonds and oats in the Vitamix Blender, and grind to coarse flour on high speed as well. Then combine them with the spelt flour in the bowl.

3. To the mixing bowl, add the baking soda, cinnamon, and salt, and whisk everything together well.

4. In a separate bowl, whisk together the maple syrup, coconut oil, and extracts if using them.

5. Pour the liquid mixture into the dry mixture, and stir the cookie dough together using a wooden spoon or rubber scraper. Combine well.

6. Take a large spoonful of the batter into your hand, and roll a walnut-sized ball, gently flatten it, and press the sides of the cookie neatly together. Place the cookie onto a baking sheet. (Note: this process of shaping the cookies in your hands is easier to accomplish when your hands are wet, but not dripping wet.)

7. Once you have all your cookies laid out on a cookie sheet, take the back of a small spoon, or your thumb, and make an indentation in the center of each cookie, but do not push all the way through to the bottom of the cookie. Fill the little indents with approximately 1/2 tsp. of the fruit jam.

8. Bake the cookies in a preheated oven at 350 degrees F. They will be done in approximately 15 minutes, or when the edges and bottom of the cookie start to turn brown in color. Allow the cookies to cool before removing from the baking sheet.

Variations:

- Add approx. 1/2 tsp. of your favorite Superfood Powders, for example: Maca, Lucuma, or other.

Benefits:

These Jam Dot Cookies, as far as cookies go, are a totally healthy and delicious choice! They are rich in protein, good fats, antioxidants, vitamins, minerals, and more. You can actually feel good about enjoying these cookies! They are also very attractive, and really brighten up a cookie plate to share with family and friends!

Chapter 96:

The Pureganic Companion Recipes

Vegetables & Side Dishes

Collard Rolls

Ingredients:

8

Collard Leaves (large in size)

8 cups

Green Quinoa (See our recipe)

2 cups

Pesto (See our recipes for: Basil Superfood Pesto, Sun-Dried Tomato Pesto)

2 Tbsp.

Olive Oil

1/2 tsp.

Sea Salt

1

Avocado, thinly sliced

2 cups

Fresh Sprouts (optional, for example: Alfalfa, Mung Bean Sprouts… See our Recipe)

Yield: approx. 8 servings

Procedure:

1. Prepare the collard leaves by slicing out the thick rib of the stem. Using a knife, cut along where the leaf and rib meet, to about 3/4 of the way up to the top of the rib, leaving just the softer part of the leaf. Cut across the rib, and pull out the stem. Be gentle to keep the leaves intact as much as possible.

2. Wash off the leaves, and place them whole in a pot of salted boiling water, just about 2-3” of water in a large stockpot. Cook them for about 2 minutes, or until they are softened, but still vibrant green in color. Then remove them from the pot with a large spoon or tongs, and place them in a colander, trying not to break them up. Run some cool water on the leaves and set aside.

3. In a medium sized mixing bowl, combine the quinoa, pesto, olive oil, and salt. Stir them together, and combine well. Set aside.

4. Take one collard leaf, and lay it out on a clean surface or plate. Take the part of the leaf that is sliced and overlap the edges of the leaf over the opening. Where the top of the leaf has a place which is still whole, place down approx. 1 cup of the quinoa mixture, and top with a few slices of avocado, and about 1/4 cup of sprouts on top.

5. Just like rolling up a burrito, take the top of the leaf, and fold it over the filling, then roll it one turn, and fold in the two sides that make a firm pocket around the filling. Finish rolling the leaf all the way up. (Note: this process is made easiest by having the filling end of the roll closest to you, and then rolling toward the bottom of the leaf away from you.)

6. Serve immediately and enjoy, or save for lunches later in the week!

Variations:

- Try substituting any of your favorite vegetables for the avocado and sprouts.

- Add a little fermented, enzyme-rich foods, like Sauerkraut or Seed Cheese…(See our recipes)

- Substitute Tomato Caper Vinaigrette for the pesto, if desired…(See our recipe)

- Add Grilled Portobello Mushrooms, or Oven-Roasted Tomatoes, a few slices to each collard roll… (See our recipes for these.)

Benefits:

These Collard Rolls are a very nutritious way to enjoy more vegetables in your meal, in replacement of using tortillas. They are fun, and very tasty. You can make them so many different creative ways with fillings of your choice. Collards are mineral rich, especially with calcium. This is a fresh, healthy, new version of cooking collards, instead of cooking them down for long periods. The Collard Rolls are bright green, and very attractive. It is a quick and easy process to make the Collard Rolls.

Curried Rice

Ingredients:

3 cups

Brown Rice

1 Tbsp.

Coconut Oil

1

Onion, chopped in small dice

4-5

Garlic Cloves, minced

1

1” - 2” piece of Fresh Turmeric Root, grated

1

1” - 2” piece of Fresh Ginger Root, grated

2 tsp.

Curry Powder

1 tsp.

Chili Powder (optional)

2 tsp.

Fennel Seeds (optional)

1 tsp.

Cumin Seeds (optional)

1 tsp.

Red Chili Flakes (optional)

1 tsp.

Sea Salt (or add to taste)

5.5 cups

Purified Water

Yield: approx. 10 servings

Procedure:

1. Begin by washing the rice in a bowl of water. Swish the grains around using your hands, massaging them clean. Pour off the excess water through a fine strainer. Set aside.

2. In a medium or large saucepot, heat the coconut oil on medium-high heat. Add the onion and salt, and place a lid over the pot. Sauté for a few minutes, stirring occasionally, until the onion begins to turn brown.

3. To the pot, add the garlic, turmeric, ginger, curry powder, and optional spices. You may wish to add a dash more coconut oil to the pot at this time. Stir the mixture together and sauté for another minute on medium heat.

4. Add the strained rice to the pot, and stir with the spices to coat all the rice.

5. Add the water to the pot, stir, and cover the pot. Allow the water to come up to a boil on high heat, and then turn the heat down to low, and cook for approx. 35-45 minutes. Do not stir the rice once it is cooking in the water.

6. When you look inside the pot, near the end of cooking, and see the water level is below the top surface of the rice, you can finish the cooking by turning off the heat, and allowing the pot to sit on the stove for another 10 minutes or so, to finish cooking using its own steam inside the pot. This often makes for soft, perfectly cooked rice!

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, or any other Mushroom Powder, Dulse, Kelp, or Bladderwrack Seaweed Powders, Hawaiian Alaea Red Sea Salt, Bamboo, or other.

- Try adding 1/2 cup of grated carrots, raisins, golden raisins, black currants, cashews, or sesame seeds.

- Substitute our recipe for “Homemade Curry Powder” for the curry powder in the recipe.

- Substitute 2 tsp. each of dried turmeric and ginger powder, if the fresh roots are not available.

Benefits:

This recipe offers a great way to add a lot of extra flavor and nutrition to such a classic favorite staple as rice. Curry is a combination of roots and spices blended together. It has long been known to greatly improve digestion, and be invigorating, warming. The curry spices awaken the body and soul. They have great medicinal benefits in a number of ways, from healing illness, to keeping illness away. Adding spice to your foods is a key to optimal health!

Green Quinoa with Amaranth

Ingredients:

2 cups

Quinoa

1/2 cup

Amaranth

3

Garlic Cloves, minced

1/4 cup

Bamboo Powder

2 Tbsp.

Moringa Powder

1 tsp.

Sea Salt

2 tsp.

Olive Oil

4 cups

Purified Water

Yield: approx. 10 servings

Procedure:

1. Begin by washing the quinoa and amaranth. Combine them in a medium saucepot, and fill the pot with water to wash. Swish the grains around using your hands, massaging them clean. Pour off the excess water through a fine strainer.

2. Add all the remaining ingredients to the saucepot, and cover with a lid.

3. Bring to a boil, and then turn the heat down to low, continuing to simmer for approx. 15-20 minutes.

4. When you look inside the pot, toward the end of cooking, and see the water level is below the top surface of the grains, you can finish the cooking by turning off the heat, and allowing the pot to sit on the stove, covered, for another 10 minutes or so, to finish cooking using its own steam. This often makes for a soft, perfectly cooked quinoa!

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, or any other Mushroom Powder, Dulse, Kelp, or Bladderwrack Seaweed Powders, Hawaiian Alaea Red Sea Salt, Gotu Kola, Ginkgo, Turmeric, Ginger, or other.

- Try adding 2 Tbsp. of red onion, and/or grated carrots

- Substitute coconut oil for olive oil.

Benefits:

These ancient grains, or seeds actually, are a wealth of nutrition, and have been enjoyed as a staple food by native people for thousands of years. The quinoa contains all nine essential amino acids, meaning it is a complete protein by itself. The quinoa and amaranth are known to be the only alkaline-forming grains, in addition to millet. These grains are also rich in calcium and minerals. The green goodness from the Bamboo and Moringa offers many benefits to our health, including high levels of minerals, vitamins, antioxidants, and much more! This recipe can be a staple in your diet, and is very versatile to enjoy with many salads, dressings, sauces, pesto, sprouts, and more!

Grilled Portobello Mushrooms

Ingredients:

8

Portobello Mushrooms (stems removed and saved for Stock… See our Stock recipe)

1/4 cup

Olive Oil

1/4 tsp.

Sea Salt

Pinch

Black Pepper (freshly ground is best)

1/4 tsp.

Paprika powder

Yield: approx. 8-10 servings

Procedure:

1. In a small bowl, combine the olive oil, salt, pepper, and paprika. Rub each mushroom cap front and back with the olive oil mixture.

2. Place each seasoned mushroom cap on a hot grill surface. Grill the mushroom on each side, to taste, approximately 2-5 minutes on each side, allowing for some grill marks to brown the mushroom.

3. Remove the mushroom caps from the grill, and slice them on the bias, or diagonal in 1/4” - 1/2” slices.

4. Top the sliced mushrooms on a plate with Tomato-Caper Vinaigrette. (See our recipe.)

Benefits:

Portobello, also known as Portabella, is a type of mushroom actually the same as cremini mushrooms, only much larger in size, from 4-6” in cap diameter, or larger. This mushroom is rich in minerals, B-complex vitamins, and more. They are one of the richest sources of antioxidants such as L-ergothioneine, and polyphenols, and what is unique about these mushrooms, when compared to many other foods, is that these antioxidants are not destroyed through the process of cooking. Overall, the mushrooms are beneficial for supporting the immune system, adrenal gland function, wound healing, cell division, and much more!

Oven Roasted Tomatoes

Ingredients:

8

Fresh Tomatoes, (or more if desired)

2 Tbsp.

Olive Oil

Pinch

Sea Salt

Pinch

Black Pepper (freshly ground is best)

Pinch

Paprika powder

Yield: approx. 12 servings

Procedure:

1. Slice the tomatoes in hearty slices, about 1/4” thickness, or a little more. (The thicker the tomatoes are sliced, the longer they will need to roast.)

2. On a small plate, pour the olive oil, and add to it the paprika.

3. Get ready a large baking sheet, and evenly sprinkle over it the salt and pepper.

4. Take each tomato slice, and wave both sides of it through the olive oil mixture.

5. Lay the tomatoes out on the baking sheet, evenly spacing them apart, and not overlapping. Add another sprinkling of salt and pepper on top of the tomato slices.

6. Place the baking sheet in a preheated oven at 275 degrees F. Roast the tomatoes until they are fully dehydrated. (Note: about half way through the cooking, flip each slice of tomato over using a spatula. If they break away, don’t fret, because all of the pieces are still super tasty additions to your dishes.) The tomatoes may take approximately 1 hour to roast fully. They are done when the slice is crisp, but not all the way blackened.

7. Cool the tomato slices, and then serve them or save for later in an airtight container.

8. These Oven Roasted Tomatoes are packed with flavor, and taste exquisite with salads, soups, meats, fish, pastas, pizzas, crostini, crackers, and more! They are also great infused with olive oil in a jar.

Seaweed Coconut Curry

Ingredients:

8 oz.

Atlantic Kelp Seaweed, (softer type like Wakame Seaweed)

1 Tbsp.

Coconut Oil

1

Onion, chopped in small dice

4-5

Garlic Cloves, minced

1

1” - 2” piece of Fresh Turmeric Root, grated

1

1” - 2” piece of Fresh Ginger Root, grated

2 tsp.

Curry Powder

1 tsp.

Chili Powder (optional)

1 tsp.

Red Chili Flakes (optional)

1 tsp.

Sea Salt (or add to taste)

16 oz.

Coconut Milk (approx. 1 can)

32 oz.

Purified Water (approx. 2 coconut cans worth)

1/2 cup

Fresh Basil leaves, chopped (or approx. 5-10 stems worth)

Yield: approx. 10 servings

Procedure:

1. Begin by slicing the seaweed in smaller pieces, about 1” - 2” in length. (Note: using scissors works well for cutting dried seaweed.)

2. In a medium saucepot, heat 2 tsp. of the coconut oil on medium-high heat. Add the onion and salt, and place a lid over the pot. Sauté for a few minutes, stirring occasionally, until the onion begins to turn brown.

3. To the pot, add the seaweed, garlic, turmeric, ginger, curry powder, and any more optional spices. Add the remaining 1 tsp. of coconut oil. Stir the mixture together and sauté for another minute on medium heat.

4. Add the coconut milk and water, combine, and cover the pot. Bring the water up to a boil, and then turn the heat down to low, and continue to simmer for approx. 25 minutes.

5. When the heat has been turned off, add the basil, and serve. This seaweed coconut curry can be enjoyed by itself, or complement other dishes, like rice, quinoa, etc…

Variations:

- Try adding approximately 1 Tbsp. of your favorite Superfood Powders, for example: Maca, Bamboo, Lucuma, Shiitake Mushroom, or any other Mushroom Powder, Astragalus Root, Dulse, Kelp, or Bladderwrack Seaweed Powders, Hawaiian Alaea Red Sea Salt, or other.

- Try adding basil leaves from the Thai Basil, or Cinnamon Basil plant, which is a type of basil with a hint of licorice to the flavor. They complement curries nicely.

- Substitute our recipe for “Homemade Curry Powder” in place of the store-bought curry powder.

Benefits:

The Kelp in this recipe is extremely mineral rich. It provides many essential trace minerals, calcium, iron, fiber, protein, and much more. Seaweed is known to help boost the immune system and the circulatory system, and is very strengthening overall. If you need to build energy, or get over sickness, this seaweed curry will greatly assist you. Kelp attaches itself to the floor of the ocean, and thrives in clean, deep waters. It is one of the oldest plants on earth, with a very strong root hold to stay planted during ocean currents! Kelp additionally is well known to help in radiation and heavy metal detoxification! Curry has long been recognized to greatly improve digestion, and be invigorating, warming, and awakens the body and soul. It has great medicinal benefits in a number of ways, from healing illness to keeping it away. Adding spice to your foods is a key to optimal health!

Sicilian Kale, a Variation on Sautéed Greens

Ingredients:

1 bunch

Kale (approx. 6-10 stems)

1

Onion (small)

1 Tbsp.

Olive Oil

1/2 tsp.

Sea Salt (or add to taste)

4-5

Garlic Cloves, minced

1/4 cup

Pine Nuts

1/4 cup

Raisins (approximately)

2 tsp.

Cinnamon Powder

Yield: approx. 4-5 servings

Procedure:

1. Begin by preparing to wash the kale. Take each individual kale leaf, and holding it at the stem’s end, run your fingers down the stem, pulling the leafy part of the kale off of the stem. This allows for an easy way to take out most of the thick rib of the kale stem, which can be tough and a digestive challenge when eating. The part of the rib of the kale, toward the top of the leaf is much softer, and should be incorporated. Just break away where it becomes too tough. Next, repeat this step with all the leaves, and place them in a stack on your cutting board. Slice the kale leaves in strips about 1/2” - 1” wide, or whatever is your preference.

2. Bring all the chopped leaves into a bowl of fresh water to wash. Swish the leaves around in the water, allowing the dirt to sink to the bottom of the bowl. Next, using your fingers, lift the leaves out of the bowl, and place them in a strainer. Set aside. (Note: pouring out the kale into a strainer also pours out the dirt along with it. Instead, lift the kale out.)

3. Chop the onion to small dice, and add it to a heated, large frying pan, which has the olive oil in it. Add the salt to the pan, and place a cover over it, on medium heat for 1-2 minutes. Stir occasionally.

4. Once the onion has begun to caramelize, add the garlic, pine nuts, raisins, and cinnamon to the pan. Stir that together and sauté for approximately 1 more minute, on medium heat.

5. Add the rinsed, drained, chopped kale to the pan, and place the cover over the pan to allow the kale to cook in its steam. Turn the heat down a little, and cook the kale for 1-2 minutes. Stir together the greens with all the seasoning on the bottom of the pan, and then cover again for another 2-3 minutes.

6. The kale is finished cooking when it is soft, and tender to taste, but not overcooked to the point of losing its vibrant green color!

Variations:

- This recipe can be repeated using any of your favorite cooking greens: including kales, collards, Swiss chard, spinach, bok choy, and more.

- Try adding 1-2 tsp. of your favorite Superfood Powders, for example: Bamboo, Shiitake Mushroom, Maitake Mushroom, Kelp, Dulse, Pau d’Arco, Ginger, Turmeric, 1/4 tsp. Cayenne, or other.

Benefits:

Kale is a dark leafy green rich in calcium, and many other minerals and vitamins. This dish provides great fiber, nutrients, and flavors! It is a unique combination of ingredients, which really produce a memorable and very enjoyable sautéed greens experience. Cinnamon has many Superfood qualities about it, especially considering its strong anti-bacterial, anti-viral, anti-parasitic properties. It also helps to stabilize blood sugar, especially for diabetics. Cinnamon has an adored flavor, but it’s great to know that it also is providing a wealth of nutrition leading further to optimal health! This Sicilian Kale complements almost any meal, or salad.

Vegetarian Seaweed Fried “Oysters”

Ingredients:

8 oz.

Atlantic Dulse

8 oz.

Atlantic Kelp (Softer consistency is best, like a wakame) 3

3

Eggs

2 Tbsp.

Milk, Nutmilk, or Purified Water

1/2 cup

Spelt

1/4 cup

Sesame Seeds, toasted

2 tsp.

Sea Salt

Pinch

Black Pepper

1/4 cup

Coconut Oil (approximately)

Yield: approx. 6-8 servings

Procedure:

1. Take the Dulse and Kelp, and cut up any large pieces (more than 3” or so), and combine them in a bowl. (Note: the Maine Coast Sea Vegetable Company is recommended for their high quality seaweeds.)

2. Break the 3 eggs in a small bowl, and prepare an egg wash. Whisk the eggs together with 2 Tbsp. of water, cream, milk, nut milk, or your preference.

3. Using the Vitamix Blender, prepare a fine flour by grinding on high the spelt, toasted sesame seeds, salt, and pepper. (Note: Sesame Seeds can be toasted easily by heating them in a dry frying pan on medium heat for a few minutes, or until the seeds become fragrant.) When the flour is ready, put it in a small bowl.

4. Heat a medium sized frying pan with approx. 2 Tbsp. of coconut oil.

5. Take a small cluster of the seaweed strands between your fingers, and hold them together as one. Dip them into the flour, picking up a gentle coating.

6. Next take the floured cluster in your hand, and dip it into the egg wash, then drop it directly into the hot frying pan. Allow it to brown nicely on one side, and then flip it over and brown on the other side.

Variations:

- Try adding to the flour mixture, approximately 1 tsp. of your favorite Superfood Powders, for example: Shiitake Mushroom, Bamboo, Mesquite, Bladderwrack Seaweed Powder, or other.

- Substitute Atlantic Wild Nori for the Kelp or Dulse, if desired.

Benefits:

Seaweed is extremely mineral-rich, and especially important at this time to help the body detoxify from heavy metals and radiation. The Atlantic seaweeds are probably the most pure at present. The seaweed “oysters” are so delicious, and they will leave you with a deep fulfillment after eating them, which curbs your appetite and cravings for a long period, due to taking in such concentrated nutrition. These seaweeds support a healthy immune system, are blood building, provide trace minerals, and much more.

Chapter 97:

The Pureganic Companion Conclusion

Cooking is one of those things that everyone has the capacity to do, and it’s merely practice and knowledge that distinguishes between skilled cooks and not so good cooks. Encourage yourself to learn new ways of preparing your daily nourishment, and your culinary abilities will only continue to blossom. For those who frequently comment, “I can’t cook,” remember how true is the phrase “practice makes perfect.” In the case where your kitchen becomes more like your pharmacy, and you can learn to boost your health with delicious superfood meals learned through The Pureganic Companion, then being your own doctor in a way becomes a reality which you can always depend on, and look forward to.

The more we awaken to truths taking place in our world, especially relating to a flawed medical society and failure of a modern diet set forth by example, the easier it becomes to motivate toward a new health and wellness protocol. Taking control of your health in your own hands is actually a true gift, because it allows you to tune into your own personal needs and rhythms, and be in the creation of meeting your needs through enjoyable, simple, and natural means. Take a walk on the earth, and discover how many superfood plants are actually all around us. Even the wild dandelions made by God are perfectly designed with their fluff of seeds made for widespread migration and propagation. Perhaps the dandelions as we know them are meant to show up in our faces constantly as a reminder to consume something so health-supportive for us, rather than asking for a dose of weed-killer. The switch must happen in our minds. The natural world is abundant with gifts for us. We simply must acknowledge them, and learn to choose integrating them into our everyday lives.

So you have learned by now more about how our bodies function, which foods are actually good for us, and some great ways to prepare them. What comes next? Share these practices and knowledge with your loved ones, and all whom you can. The more each of us reaches out to assist and inspire one another, the more we collectively change the world.

With greater nutrition in our lives, and fewer toxins, comes greater health. With increased health come awakened minds and able bodies. We can reach our highest potential as individual beings in this state. It’s what we refer to as the “SuperYou.” So, take a walk down this path, and give it all you’ve got! You will stand to benefit in endless ways, and that’s not all! You are setting a precedent for the future of our world, and others can and will follow suit. Let The Pureganic Companion be an ongoing reference for you, and stay tuned for future volumes to come!

Chapter 98:

The Pureganic Companion Resources & Links

We would like to introduce you to four dietary health supplements which complete The Pureganic Companion Health & Wellness Protocol. These supplements each have many health benefits to elevate different aspects of your overall health and enhance your state of being. They include:

1. SuperNatural Wellness, Essential Nutrients for Optimal Health

2. Thinking Cap Essentials, Fungi for Mental Clarity & Longevity

3. Cupid’s Inhance, Pureganic Libido Enhancement

4. Panda Brand Bamboo Wellness, Superfood Bamboo Leaf & Stem Powder

We would like to suggest that these four supplements be incorporated in your daily diet, in addition to our recommended 30 Day Diet Plan. They can be taken daily, and added to your meals or taken separately with water, or your favorite beverage. These superfood supplements are available for purchase online at www.rubypureganics.com in conjunction with many other great Pureganic products. To learn more about each superfood supplement individually, read on…

Also Find Resources for Cacao, Mushrooms, and Mushroom Starter Kits…

Prevent Illness and Disease! Feel Your Very Best From the Inside Out, with Supernatural Wellness:

Do you want to feel better from the inside out? Want to feel good mentally and physically? If you answered yes to any of these questions, you’ll do just that plus receive numerous health benefits when you drink this unique blend of 44 superfoods. This amazing superfood powder is called Supernatural Wellness and is certified pureganic by the Pureganic Standard Alliance.

The term Pureganic means that Supernatural Wellness does not contain any additives, preservatives, toxins or GMOs. What it does contain is a special blend of potent antioxidants, essential vitamins and minerals, enzymes, amino acids, and essential fatty acids.

These components work in tandem with one another to enhance your overall well-being and health from the inside out. Vitamins and minerals keep the body energized, strong, and youthful, while antioxidants help to prevent the damage that occurs to cells because of free radical oxidation—often leading to various types of cancer and an accelerated aging process.

Enzymes help cells utilize energy efficiently and are natural conductors of numerous biochemical processes that take place within the human body. Recent research on enzymes, carried out by doctors and researchers in Germany, showed that different combinations of enzymes help reduce inflammation, enhance immune functioning, improve circulation, reduce pain, strengthen connective tissue, prevent the scar formation—and have numerous other health benefits.

Supernatural Wellness also contains amino acids. Amino acids are small molecules that act as foundations for proteins. Since essential amino acids cannot be produced by the human body, you must include them in your diet. However, in order for the body to utilize proteins, it has to break them down into amino acids, so they can enter the bloodstream. Once proteins are broken down, the cells within the body utilize them to build enzymes and structural proteins.

The body cannot process two essential fatty acids, otherwise known as linolic acid and linoleic acid; however, they can be supplemented by a variety of plant food sources, such as the 44 included within Supernatural Wellness. Essential fatty acids build specialized fats known as Omega-3 and Omega-6.

These fatty acids are imperative for the normal functioning of the tissues within the human body. They also play an important role in the prevention of various types of cardiovascular disease, such as heart disease and stroke—including atherosclerosis, which is the hardening of the arteries due to plaque build-up.

Essential fatty acids also help the liver and kidney function properly, keep the immune system strong, reduce episodes of depression, and keep skin hydrated and moisturized. They have been shown to help in the prevention of ulcerative colitis, and to reduce menstrual cramping and joint pain.

The best part is, Supernatural Wellness is portable! Since it comes in powder form, you can take it with you when you’re on the go and add it to your favorite drink. It has a delicious fruity flavor that complements any drink, including teas, water, or smoothies.

So when you want to look and feel your very best and prevent a variety of serious illnesses and diseases, drink Supernatural Wellness, a specialized blend of 44 super foods!

Organic Medicinal Mushrooms - A New Kind of Thinking Cap

The medicinal benefits of mushrooms have been known in the Orient and other ancient cultures for thousands of years. When organically grown, the benefits are maximized even more. The natural components they contain are able to facilitate healing in a variety of ways. Even with all of the positives, some people are afraid of mushrooms. One of the reasons is possibly because it is classified as a “fungus.” Well, just for information’s sake, not all fungi are bad! In fact, some have life-saving qualities.

Brands like Thinking Cap Essentials use several different types of organically grown mushrooms to create a nutritional supplement that helps to improve mental clarity, boost the body’s immune system and increase longevity. By blending shiitake, reishi, maitake, chaga and cordyceps, a variety of health benefits can be found in one complete supplement. Mushrooms can truly be considered one of nature’s “super” foods. Organically grown mushrooms provide the maximum benefit with the best possible flavor.

Maitake mushrooms are known to lower both cholesterol and triglycerides and control heart disease and other common associated problems. Studies also show maitake mushrooms provide a boost to the body’s immune systems, especially in cases of chronic illness such as HIV/AIDS.

Shiitake mushrooms have been known for centuries for their infection-fighting and immune-boosting qualities. Shiitake has both anti-viral and antibacterial properties that make it a major component in the fight against disease. This mega mushroom is thought to be able to help control both hepatitis and HIV/AIDS infections.

Reishi mushrooms are showing much benefit in the treatment of Benign Prostatic Hyperplasia. This prostate disorder can be very uncomfortable and cause a variety of debilitating symptoms that men would have to endure without the use of this popular mushroom. Reishi mushroom supplements are being used in conjunction with other conventional treatments to support men’s prostate health.

Chaga mushrooms, which are found growing on birch trees, have possible detoxifying properties as well as excellent immune boosters. The active components, like beta glucans, fight various types of infection and help sustain a body’s immune system during extreme climate change and exposure to contaminants.

Cordyceps mushrooms round out the variety of mushrooms used in most organic blends. Traditionally cordyceps were found growing on insects instead of plants, but due to their intense popularity, they are now commercially grown on grains with the similar structure of the original insects. Even though it is now cultivated commercially, testing is regularly performed to ensure the same genetic makeup and structure as in naturally found, organically grown counterparts. Cordyceps are one of the most profoundly effective tools in fighting disease and boosting the immune system.

One of the most important things to remember when purchasing medicinal mushrooms or other health foods and products is to buy organic whenever possible. 100% organically grown mushrooms and produce are the best possible choice when striving for a healthy and wholesome lifestyle. Organic produce and medicinal supplements give the user the best possible product for the value.

Try Cupid’s Inhance and Put the Magical Spark Back Into Your Love Life:

Want to put that magical spark back into your sex life? While there is a plethora of libido-enhancing products on the market, what makes Cupid’s Inhance different from the others is that it takes the best derivatives from nature that work in conjunction with one another to naturally boost libido in both men and women in a variety of effective ways.

Cupid’s Inhance, unlike other libido-boosting products on the market, does not contain additives, preservatives or chemicals, which can often interfere with the body’s ability to absorb essential nutrients and active ingredients. Because Cupid’s Inhance is all-natural, you can rest assured that you are only receiving the natural goodness from fresh ingredients that are certified pureganic and beneficial for both the mind and body.

Cupid’s Inhance is a proprietary blend of 19 superfood powders, which includes spices, barks and roots derived from Bamboo, Longjack, Cacao, Fo-Ti Root, Maca Root, Acai Berry, and many others. You can add it to your favorite beverage to give your libido that extra boost it needs. It will help you and your lover reignite the desire in your relationship, for a healthy and virtuous sex life.

Below is a list of a few of the potent, all-natural ingredients within Cupid’s Inhance:

Bamboo is a well-known natural aphrodisiac and helps to promote vital functioning of the body. Longjack increases free testosterone levels in both men and women, which increases libido and enhances sexual performance. Cacao is known for increasing neurochemical activity within the brain, which enhances mood and induces a feeling of euphoria.

Other ingredients like fo-ti root enhance fertility, give you more energy for stamina, and promote longevity. It also alleviates erectile dysfunction in men and increases sperm count. Maca root repairs and reverses circulatory problems that often lead to sexual dysfunction. It also helps increase fertility, endurance and strength.

Another beneficial derivative included in this one-of-a-kind blend called Cupid’s Inhance is acai berry. According to the Mayo Clinic website, acai berry is touted to have numerous health benefits for improving overall health. It is believed to be a beneficial health supplement for alleviating ailments associated with diseases like arthritis and cancer.

Many health professionals also believe that acai berry can promote weight loss, lower cholesterol and may even help with erectile dysfunction. Acai berry is also believed to be a powerful catalyst for eliminating harmful toxins that can accumulate within organs.

Over time, toxin build-up can make you feel sick and fatigued and can lead to serious illnesses and diseases like cancer and heart disease. Therefore, when you detoxify the body, you get rid of these harmful substances that can cause permanent damage to your body and interfere with your longevity and quality of life.

Want to know more about this product? You can read more detailed information about this all-natural libido-enhancing supplement by visiting our website, www.rubypureganics.com. Here you’ll find pureganic products that are scientifically formulated and 100 percent pureganic!

Panda Brand Bamboo Wellness – Quite Possibly the World’s Biggest Health & Wellness Secret:

Bamboo is not just for pandas anymore…it is now available to us as a valuable superfood supplement, and growing in popularity! Bamboo happens to be the richest known natural source of silica on Earth. Silica is an essential macromineral nutrient, meaning it is a mineral which must be supplemented in the diet, as our body does not produce it. Silica is deficient in most foods in the modern diet, due especially to soil depletion.

Silica is a precursor to calcium absorption, and improves synthesis of other minerals as well. Silica is also responsible for the healthy growth of hair, skin, nails, teeth, joints, bones, and more. Taking bamboo powder as a dietary supplement can greatly assist in promoting strong bones and healing fractures, and has overall strengthening and energizing effects. Silica supplementation provides structural reinforcement from the inside out; it is known to form a cellular cement. Additionally it contributes to the flexibility of arteries, and can be helpful in the prevention of cardiovascular disease.

Just as bamboo plants demonstrate incredible strength, yet flexibility, silica also helps to promote suppleness and elasticity of the skin. It supports healthy collagen growth too. If you are pregnant, and looking to improve the strength and elasticity of your skin, which can greatly assist with natural childbirth, breastfeeding, and the reduction of stretch marks, bamboo powder offers many advantages. While this may not yet be proven widely in medical studies, it has been a unique discovery made recently by Erika Satynda, mother and co-author of The Pureganic Companion. During the recent natural childbirth of our fourth baby, we learned that regularly consuming bamboo made an exceptional difference in the pregnancy (it was not taken in the previous pregnancies), because the elasticity and strength of my skin’s tissues became so great that the actual emergence of the baby during birth was nearly pain-free! No traumas were experienced, recovery was remarkable, and the initial breastfeeding stages were also pain-free, mainly due to increased health, suppleness, and elasticity of my skin… altogether a new and wonderful experience in this chapter of life. I highly recommend bamboo powder to all pregnant mothers!

Bamboo is well known for aiding in body detoxification, especially from heavy metals and radiation. It has also been shown to help protect the skin from UV radiation from the sun. Bamboo is extremely mineral rich, a good source of antioxidants, and contributes to the anti-aging process. Bamboo is considered to be an aphrodisiac for both men and women.

Presently, we are the only source we know of on Earth producing a completely pureganic bamboo leaf and stem superfood powder. We have personally realized the many health benefits associated with consumption of bamboo, bringing a noticeable increase in our daily health, and have been inspired to create this most amazing product. Our premium quality bamboo leaf and stem powder is 100% pureganically grown and produced in Hawaii. Bamboo powder is recommended to add to your smoothies, teas, soups, grains, beans, and more. It has a mild, sweet flavor, and is a nice complement to whatever else you combine with it. It can be supplemented daily, is completely safe, and has no known side effects.

God Pods Cacao: All Things Beans, Nibs, And Chocolate Pureganically Grown In Hawaii!

We offer the highest quality, pureganically grown Cacao from the Big Island of Hawaii. If you are looking for fresh raw cacao pods, handmade truffles, or anything in between, consider us for your chocolate source! We sell cacao beans, cacao nibs, Xocoatyl hot chocolate mix, cosmic whole bean truffles, cocoa butter, cacao gift baskets and more! All our cacao products are 100% pureganic, unique, and delicious!

Cacao provides a long list of health benefits, including a rich source of many minerals, such as magnesium, sulfur, and others, in addition to potent antioxidants, and bliss-producing natural chemicals that elevate mood, help balance hormones, and much more. Cacao in its natural form is a great way to take the common love of chocolate, and create many new and exciting ways to experience that in your everyday foods with many health benefits, minus all the processed sugar and refinement of typical chocolate. Cacao is delicious added to smoothies, nut treats, dishes like banana bread, granola, trail mix, hot chocolate drinks, and much more. It is quite versatile!

Visit us online at www.godpodscacao.com and learn how to make chocolate at home, and all about cacao! We supply everything you need to do it yourself, including cacao trees if you want to begin by growing your own cacao!

Due to recent studies, cacao is now considered one of the healthiest superfoods in the world, packed with minerals, and many other benefits as well. For ages, chocolate has been somewhat of a mystery in the common household. All that has changed now! God Pods Cacao is pleased to provide you with quality cacao in its many forms, and help you to gain an education in chocolate making, as well as many new creative ways to enjoy cacao!

Now You Can Grow Your Own Mushrooms With Our Pureganic Mushroom Starter Kits From Hawaii – Shipped Worldwide!

Amazing and delicious culinary and medicinal mushrooms, including shiitake, pearl oyster, reishi, and lion’s mane mushrooms, are available to grow on logs, and can be cultivated right at home! Very little is needed for cultivation, other than shade and natural rainfall. They are very easy to produce, and will last for years to come! Take charge of your health and vitality by growing your own mushrooms at home!

Mushrooms grown on logs are superior in quality of taste, texture, and nutrition when compared to those grown in commercial, indoor environments. They have been proven to contain the rich nutrients that help with cancer defense, which develop when grown in the natural air, sunlight, and rain, whereas indoor mushroom kits produce mushrooms that do not have readily available the same active nutrients.

Big Island Mushrooms produces mushroom logs using Eucalyptus hardwood native to the Big Island of Hawaii. Eucalyptus Robusta, and Eucalyptus Saligna are favored by these types of mushrooms, and they are known to be rot resistant for many years. As long as the structural integrity of the log holds up, the log will continue to produce mushrooms on and off for years! The logs will naturally go in and out of blooming and dormancy cycles throughout the year, and can even have a bloom of mushrooms initiated on demand.

Big Island Mushrooms also sells dried mushrooms and mushroom powders. All our products are 100% pureganic! Visit our website at www.bigislandmushrooms.com to learn more about these potent and valuable mushrooms and their many health benefits!

Additional Resources:

The Vitamix Blender – Order the Vitamix of your choice, and Receive Free Shipping with this link! For kitchen and health enthusiasts, or professional chefs, this is the only kitchen tool you will ever need! This is a machine of high capacity, very durable, with great ease of use, and with great results every time! In just seconds, the Vitamix can grind your grains and beans into flour, make nut butter, seed cheese, perfect smoothies, puree soups and sauces, grind specialty coffees, and much more! The Vitamix is American Made, and offers a lifetime guarantee.

The Green Polka Dot Box – A fabulous online food buying club, specializing in totally organic food including produce, meats, dairy, dry goods, raw foods, and more, delivered right to your door! The savings are huge! Order your favorite groceries right online at great prices, receive excellent customer service, the highest quality items, and save time, money, gas and more. Take advantage of this opportunity, and you will find out just how amazing it really is. We can attest first hand to their superior quality products, packaging and handling, and friendly service! Another great American family-owned and operated business.

Mountain Rose Herbs – Order Bulk Herbs, Spices, and Superfoods of the highest quality! Support this fantastic American company. All their botanical products, along with their packaging, pricing, and customer service are outstanding! Find many rare medicinal herbs and much more!

ZNaturalFoods – Order Superfoods, Powders, and Spices of the highest quality! Find potent and rare nutritional and dietary supplements from all around the world. This American company provides great service, and wonderful organic products!

Cultures for Health – Order starter cultures for Kombucha, Kefir, Yogurt, Koji, Tempeh, Cheese, and more! Here is your one stop shop for probiotic additions to your diet. Cultured foods are one of the most valuable components of a healthy diet! Support of this great American company will bring you many increased health benefits, a fun hobby in your kitchen, an education in cultured foods, and an increased savings in your grocery bill.

Mother Earth Minerals – Producers of superior quality, absorbable mineral supplements! Mother Earth Minerals offers truly unique and cutting edge nutritional supplements. They invite all to learn of the incredible true story of their water-soluble, magnetically-enhanced individual minerals from Boron to Zinc. As the Nobel Laureate, Linus Pauling, said in summing up his life’s work, “You can trace every sickness, every illness, and every condition to a mineral deficiency.” Mother Earth Minerals is another great business made in America, developing their own unique product line designed to be powerful health maintenance devices.

Recommended Links:

Purely Organic Health & Wellness Products – http://ww.rubypureganics.com

Superfood Powder Products – http://www.supernaturalwellness.org

Cacao and Chocolate Products of all Kinds – http://www.godpodscacao.com

Culinary & Medicinal Mushrooms and Starter Kits for Growing Mushrooms – http://www.bigislandmushrooms.com

Bamboo Nursery, Supply, and Education – http://www.bigislandbamboo.com

Unique, Delicious, and Medicinal Coffee & Tea Blends – http://www.redroadcoffeeandteas.com

Bamboo Chai, a Delicious Caffeine-Free Alternative – http://www.islandrootscafe.com

Outstanding Quality, 100% Pureganic Skin Care Made in Hawaii – http://www.surfsilk.com

100% Pureganic Dental Care Made in Hawaii – http://www.alohasmileorganics.com

Premium Quality Carrier and Essential Oils – http://www.galaciaessentialorganics.com

Artwork for The Pureganic Companion: Edu Duran

Music for The Pureganic Companion: Nathan Christy and Star Drooker

Chapter 99: Sources

Chapter 1: Super Nutrition with Superfoods

www.znaturalfoods.com

Chapter 2: Optimal Digestive Health

www.elements4health.com/shiitake-mushrooms.html

http://www.znaturalfoods.com/index.php?main_page=index&cPath=60&sort=20a&page=3

www.organicfacts.net/health-benefits/vegetable/health-benefits-of-beet.html

www.womenshealth.gov/publications/our-publications/the-healthy-woman/digestive_health.pdf

www.herbwisdom.com/herb-ginger-root.html

Chapter 3: Enzymes and Enzyme-Rich Superfoods

www.elmhurst.edu/~chm/vchembook/570enzymes.html

www.uofmhealth.org/health-library/hn-2840008#hn-2840008-uses

www.cliffsnotes.com/study_guide/Six-Types-of-Enzyme-Catalysts.topicArticleId-24998,articleId-24970.html

Chapter 4: Importance of Minerals & Mineral-Rich Superfoods

www.znaturalfoods.com

www.preventive-health-guide.com/vitamins-and-minerals.html

www.helpguide.org/harvard/vitamins_and_minerals.htm

www.uofmhealth.org/health-library/hn-2033006

Chapter 5: Essential Fatty Acids, and EFA-Rich Superfoods

www.znaturalfoods.com

www.umm.edu/altmed/articles/omega-3-000316.htm

www.med.umich.edu/umim/food-pyramid/fats.htm whfoods.org/genpage.php?tname=nutrient&dbid=84

www.lpi.oregonstate.edu/infocenter/othernuts/omega3fa/

Chapter 6: Healthy Weight Loss Using Superfoods

www.znaturalfoods.com

http://www.nih.gov/news/health/dec2010/nci-01.htm

http://www2.med.umich.edu/umguidelines/Weight_Management_Tips_HERC.pdf

Chapter 7: Importance of Cardiovascular Health

www.znaturalfoods.com

www.helpguide.org/life/healthy_diet_heart_disease_stroke.htm

www.webmd.com/food-recipes/features/25-top-heart-healthy-foods?page=2

www.eatright.org/public/content.aspx?id=6820#.UGxwhk3CEU1

Chapter 8: Alkalizing Foods & Alkaline-Rich Superfoods

www.znaturalfoods.com

www.naturalhealthschool.com/acid-alkaline.html

www.drbenkim.com/ph-body-blood-foods-acid-alkaline.htm

Chapter 9: Importance of Healthy Sleep

www.znaturalfoods.com

www.motherherbs.com/mucuna-pruriens-extract.html

www.askdrmao.com/natural-health-dictionary/turmeric/

www.health.harvard.edu/newsweek/insomnia-restoring-restful-sleep.htm

www.suite101.com/article/vitamin-d-deficiency-and-insomnia-a77907

Chapter 10: The Adrenal System & Superfood Nutrition

www.innerbody.com/image/endo02.html

www.umm.edu/altmed/articles/gotu-kola-000253.htm

www.znaturalfoods.com

www.psychologytoday.com/blog/complementary-medicine/200807/is-stress-exhausting-your-adrenal-system-0

www.womentowomen.com/adrenalhealth/adrenalglands-stress-weight.aspx

www.znaturalfoods.com/Fo-Ti-Root-Powder-Ho-Shou-Wu-Organic-1-lb?cPath=31

www.umm.edu/altmed/articles/gotu-kola-000253.htm

Chapter 11: The Health Risks of GMO’s

www.ornl.gov/sci/techresources/Human_Genome/elsi/gmfood.shtml

www.csa.com/discoveryguides/gmfood/overview.php

www.womenshealthmag.com/health/frankenfish

www.britannica.com/EBchecked/topic/897705/genetically-modified-organism-GMO

www.anh-usa.org/genetically-engineered-food-alters-our-digestive-systems/

Chapter 12: The Truth About Toxic Food Additives

www.livestrong.com/article/314356-the-harmful-side-effects-of-guar-gum/

www.livestrong.com/article/291650-soy-protein-concentrate-vs-soy-protein-isolate/

www.mayoclinic.com/health/monosodium-glutamate/AN01251

www.sweetpoison.com/

www.blog.healthkismet.com/carrageenan-cancer-health-inflammation

www.en.wikipedia.org/wiki/Carrageenan

www.womentowomen.com/healthyweight/splenda.aspx

www.naturalnews.com/020426_yeast_extract_MSG.html

Chapter 13: Superfoods for Boosting Immunity

www.recipes.howstuffworks.com/goji-berry4.htm

www.herbwisdom.com/herb-fo-ti-root.html

Chapter 17: Detoxify The Body Naturally with Superfoods

www.rawguru.com/best-radiation-protection-with-healthy-foods.html

Chapter 20: Detoxify from Radiation With Superfood Mushrooms

www.whole-body-detox-diet.com/radiation-poisoning.html

Chapter 21: Cacao: A Disease Fighting Superfood

www.sciencedaily.com/releases/2007/03/070311202024.htm

www.med.umich.edu/umim/food-pyramid/dark_chocolate.htm

www.mnn.com/food/healthy-eating/stories/benefits-of-cocoa

www.bmj.com/content/343/bmj.d4488

www.naturalnews.com/022610_cacao_chocolate_raw.html

Chapter 22: Healthy Hair, Skin, & Nails with Bamboo

www.insidershealth.com/article_print/bamboo_extract_the_richest_known_source_of_natural_silica/2336

www.evolutionhealth.com/Minerals/silica-benefits.html

www.naturalnews.com/021773_healthy_skin_care_products.html

Chapter 23: Health & Wellness Benefits of Bamboo Charcoal

www.pyroenergen.com/articles/bamboo-charcoal-medicinal-benefits.htm

www.edisonmuseum.org/content3399.html?pageCatID=2&pageID=4

www.c60bamboo.com/content/Uses_for_Bamboo_Charcoal.htm

Chapter 24: Overview of Health & Wellness Benefits of Steeping Herbs & Teas

www.leda.law.harvard.edu/leda/data/643/Pirina.html#fn43

Chapter 25: The Health Benefits of Coffee & Reishi Mushroom Coffee

www.health.harvard.edu/fhg/updates/update0406c.shtml

www.dev.ico.org/event_pdfs/proceedings.pdf

www.lef.org/magazine/mag2012/jan2012_Discovering-Coffees-Unique-Health-Benefits_01.htm

www.bioweb.uwlax.edu/bio203/2011/mestelle_zach/medicine.htm

www.ncausa.org/files/public/FIELDS_AFS_NCA_92nd_Conf.pdf

Chapter 26-70: A Detailed, Comprehensive Look into 43 Superfoods & Their Health Benefits

www.znaturalfoods.com

www.mountainroseherbs.com

Chapter 29: Bamboo

www.emaxhealth.com/1275/bamboo-shoots-may-be-new-health-food

Chapter 43: Elderberry

www.buzzle.com/articles/elderberry-benefits.html

Chapter 41: Cordyceps Mushroom

www.en.wikipedia.org/wiki/Cordyceps

Chapter 44: Eleuthero Root

www.altmedicine.about.com/od/herbsupplementguide/a/Eleuthero.htm

Chapter 45: Fenugreek Seed

www.organicfacts.net/health-benefits/vegetable/health-benefits-of-fenugreek.html

Chapter 48: Ginkgo Biloba

www.lifestyle.iloveindia.com/lounge/health-benefits-of-ginkgo-biloba-7217.html

Chapter 53: Kelp Seaweed

www.en.wikipedia.org/wiki/Kelp

Chapter 54: Longjack

www.tong-kat-ali.com/cancer-rainforest-cure.html

Chapter 60: Moringa

www.purehealingfoods.com/moringaInfo.php

Chapter 63: Panax Ginseng,

www.herbs2000.com/herbs/herbs_ginseng_sib.htm

www.livestrong.com/article/336963-nutritional-value-of-panax-ginseng/#ixzz2DgX196hL

Chapter 64: Pau d’Arco Bark

www.safealternativemedicine.co.uk/paudarcodivinebark.html

www.webmd.com/vitamins-supplements/ingredientmono-647-PAU%20D’ARCO.aspx?activeIngredientId=647&activeIngredientName=PAU%20D’ARCO

Chapter 67: Saw Palmetto

www.herbwisdom.com/herb-saw-palmetto.html

www.nutros.net/nsr-02028.html

Chapter 68: Sea Buckthorn

www.seabuckthorn.com/SBTGASTRO.htm

Chapter 70: Turmeric Root

www.drweil.com/drw/u/ART03001/Three-Reasons-to-Eat-Turmeric.html

Chapter 71: Superfood Remedy & Ailment Chart

www.znaturalfoods.com

www.mountainroseherbs.com

Chapter 72: Food Sources for Vitamins Chart

www.whfoods.com/nutrientstoc.php

www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources

www.nourishedkitchen.com/best-sources-vitamins-minerals/

Chapter 73: Food Sources for Minerals Chart

www.whfoods.com/nutrientstoc.php

www.webmd.com/food-recipes/guide/vitamins-and-minerals-good-food-sources

www.nourishedkitchen.com/best-sources-vitamins-minerals/

Chapter 75: Acid-Alkaline Chart

www.energiseforlife.com/acid-alkaline-food-chart-1.1.pdf

www.amazinggrass.com/product_info/3661/Alkaline-Acid-Food-Chart.html

www.rense.com/1.mpicons/acidalka.htm

Chapter 77: Expansive-Contractive Chart

www.pathways4health.org/2010/03/02/%E2%97%84-expansive-yin-and-contractive-yang-foods-%E2%96%BA/

Chapter 79: Glycemic Index Chart

www.superfood-guru.com/glycemicindexchart/

Chapter 81: Superfood Density Comparison Chart

www.znaturalfoods.com

Chapter 100: About the Authors

Keiryn and Erika Satynda live on the Big Island of Hawaii, farming and raising a family while maintaining a close, natural relationship to their environment. They are devoted to living a pureganic life and offering their knowledge and experience to those who are interested.

Life for the Satyndas is centered on food, family, and agriculture. They find joy in the practice of growing and cooking their own food. Bamboo, cacao, culinary and medicinal mushrooms and taro are just part of their agricultural focus. They have a keen interest in nutrition, and are always striving to learn more about food and health, while sharing a deep love of cooking and the culinary arts.

Keiryn Satynda has spent many years catering, and Erika likes to refer to him as the best cook in the world. His extensive background in catering led him to study the alchemy of food and the spiritual and medicinal aspects of the culinary arts in Mexico for several years before coming to Hawaii.

Erika Satynda is a 1999 graduate of the Chef’s Training Program at The Natural Gourmet Institute for Health & Culinary Arts in New York City. Her culinary training has inspired her to help promote the connection between food, sustenance, and nurturance.

In addition to farming, their entrepreneurial endeavors include the production of over 40 purely organic health and wellness products. They have established more than 14 websites introducing their products, and are passionately dedicated to health education, sharing their knowledge of overall wellness, and their specific interests in bamboo, cacao, mushrooms, skin care, and more.

Keiryn and Erika grow over 80 different species of bamboo, and are responsible for pioneering the introduction of bamboo as a superfood to the world! They have developed bamboo superfood powder, and have created a uniquely delicious bamboo chai, called Island Roots Café. They have also incorporated bamboo into a unique line of 100% organic skin care products, known as SurfSilk.

Keiryn and Erika grow mushrooms including Shiitake, Oyster, Reishi, and Lion’s Mane Mushrooms, all of which are organically forest farmed.

The Satyndas share a deep love of chocolate and cacao. They have delved into all aspects of growing cacao and of making chocolate, from bean to bar. God Pods Cacao specializes in providing all things cacao, from plants to beans, truffles, hot chocolate and more! You can even learn step by step how to make chocolate yourself at www.godpodscacao.com!

Websites created by the Satyndas include:

www.RubyPureganics.com, www.BigIslandBamboo.com, www.BigIslandMushrooms.com, www.GodPodsCacao.com, and www.SurfSilk.com, just to mention a few. On these websites, one can learn a great deal of information pertaining to health.

Keiryn and Erika have very much enjoyed authoring The Pureganic Companion, and look forward to the creation of many other books in the near future.