the people pleaser

The true test of any meal is...whether my kids will eat it! Surprisingly, this one passed the test! I am happy to report that they asked for seconds and thirds until it was all gone! Who knew that health could taste so good?

QUINOA BLACK BEAN SALAD

1 T. olive oil
2 c. onion, chopped
1 c. red bell pepper, chopped
1 c. quinoa,* rinsed, drained
1 t. chili powder
1/2 t. ground cumin
1/2 t. Real sea salt
1 1/2 c. water
1 15 oz. can black beans, rinsed, drained
1/2 c. fresh cilantro, rinsed, chopped
Feta Cheese (optional)
Red Cabbage Leaf (optional garnish)

Heat oil in heavy medium saucepan over medium-high heat. Add onions and red pepper; saute until beginning to soften, about 5 minutes. Stir in next 4 ingredients. Add water; bring to boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes. Add beans and 1/4 cup cilantro; cook uncovered until heated through and liquid is fully absorbed about 3 minutes. Transfer to bowl sprinkle with 1/4 c. cilantro and cheese, if desired. This recipe was a hit with every member of the family. Enjoy!

*A grain with a delicate flavor and a texture similar to that of couscous; available at natural food stores. Quinoa is most oft pronounced "KEEN-wah."

Recipe adapted from the Bon Appetit Test Kitchen

What about milk?

Yes, I know. There are some of you out there who LOVE your milk, and don't want to give it up. You don't have to! Remember that it takes 12 cups of alkaline water to dilute the acid in just one cup of cow's milk. If I drank that much water in addition to the 3 Liters I'm already trying to drink each day...I think it would do me in! So, we need alternatives.

In our home, we top our cereal with Almond Milk. It is naturally sweet and delicious. Now, you can make this yourself using 4 parts water to 1 part soaked almonds in your blender if you wish. Click here to see a demo or copy and paste the following link to your web browser. http://www.youtube.com/watch?v=xFhAqk0SAPU&feature=channel_page. Robyn will also tell you how to make your own raw ice cream. Trader Joe's carries almond milk by the box for almost half the price of regular grocery stores, but you can find it at almost any grocery chain (look for it in the health food section). What a great way to add to your food storage as it does not need to be refrigerated until after it is opened, and it can sit on the shelf for approx. 10 months (just check the expiration date).

I use Coconut Milk in my cooking. It is a healthy way to thicken soups, gravy, and sauces. It's absolutely divine in a fruit or veggie smoothie. Coconut Milk is also an excellent addition to your food storage as it comes in a can. Experiment with what you like. You'll never go back.

pH suggested meals

From the book THE pH MIRACLE by Dr. Robert Young and Shelley Redford Young (These are just a few of the many suggestions cited in their book to help you feel and look your pH best).

Meals:
StirFry: Vegetables, Soba Noodle Tofu Steamed or Beans & Legumes Stir Fried w/ Broccoli & Mixed Veggies

Grilled Salmon: (or Trout)

Jasmine Rice: Add Almonds, Asparagus, and Raw Pepper Strips

Fresh Salad: Spinach, Green Leafy Lettuce, Avocado, Cucumber, Celery, Carrots, Radishes, Pumpkin Seeds, Sprouts, & Baked Tofu

Dressing: Lemon Juice, Olive Oil, and Spices

Restaurants:
Salad Bar
Potato Bar

Side Dishes:
Brown Rice, Jasmine, Basmati Rice
Beans
Pasta
Tofu
Raw Veggies
Tomato Cucumber Salad
Red (New) Potatoes
Millet, Spelt, Rice, Buckwheat, Mugwort
Wild Yam Soba Noodles

Snacks:
Wrap w/ Vegetables, Hummus, Sprouted Wheat Tortilla
Brown Rice Cake w/ Almond Butter
Handful of Soaked Almonds (water 1-2 inches above, rinse, change water daily)
Warmed Vegetable Soup w/ Organic Vegetable Broth
Raw Veggies
Jicama Slices
Red, Orange, Yellow Bell Pepper Strips
Rice Crackers
Yeast Free Breads
Green Powder Drink
Baby Carrots, Cucumber, Celery w/Hummus or Almond Butter

Breakfast:
Steamed Millet w/ Avocado, Tomatoes, and Flax Oil
Steamed Broccoli & Buckwheat Cereal
Green Veggie Shake/Juice
Scrambled Tofu w/ Spicy Seasonings & Avocado
Veggie Soup
Buckwheat topped w/ Cucumber & Avocado

pH perfect foods!

So, just in case you are wondering... what CAN I eat? Here is a list. These choices are found in the book I highly recommend when you are looking for an acid-free eating plan, The pH Miracle Balance Your Diet, Reclaim Your Health by Dr. Robert Young, Ph.D., and Shelley Reford Young. He shares the New Biology, his findings, and the amazing results he has had with people who have chosen to eat "green" and feel lean.

Remember that what you buy and stock your refrigerator with . . . is what you'll eat, so shop wisely.

pH Approved Foods

Eat Freely:
Vegetables
Asparagus
Beets
Broccoli
Brussels Sprouts
Burdock
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplant
Garlic
Green Beans
Zucchini, Summer Squash
Spinach
Mustard Greens
Collards
Kale
Lettuce
Watercress
Swiss Chard
Okra
Onions
Parsley
Parsnips
Peas
Radishes
Red, Yellow, Green Peppers
Rutabagas
Salsify
Scallions
Sea Vegetables
*Sprouted Grains, Beans, Seeds
Turnips
Water Chestnuts
Total Greens

Moderation:
Red Potatoes
Pumpkin
Yams
Sweet Potatoes
Winter Squash

Extra Protein:
Fish (2x’s/ month)
Tofu (2x’s/ week)
Legumes
Nuts (Almonds & Sesame)
Pumpkin, Sunflower,
Flax, Hazelnuts, Pecans
Avacados
Greens!!!

Fats:
Udo’s Choice
Cold-pressed Oils
Flax Seed Oil
Borage Seed Oil
Hemp Seed Oil
Almond or Coconut Milk
(use in dressings or soups)

Sprouts:
Mung Bean Sprouts
Chickpea Sprouts
Green Lentil Sprouts
Sesame Sprouts
Sunflower Sprouts
Buckwheat Sprouts
Wheat Sprouts

Fruit:
Lemons
Limes
Grapefruit
Tomatoes
Avacado

Seasonings & Condiments:
Fresh Herbs & Spices
Garlic
Ginger
Onion
Lemons & Limes
Grape Seed Oil
Flax Seed Oil
Pumpkin Oil
Olive Oils
Essential Balance
Udo’s Choice
Bragg Liquid Aminos
Annie’s Naturals Organics Green Garlic
Spice Hunter Brand
“The Zip”
(onion, paprika, chili pepper, cumin, garlic, jalapeno, coriander,
cayenne, oregano)
Almond Butter

toss a new salad

BISTRO PASTA SALAD

12 oz. pasta, cooked as directed (try rotini, bowties, or penne)
1 c. chopped Roma tomatoes
4 oz. feta cheese
2 T. dried basil
1/4 c. chopped red onion
1/4 c. sun-dried tomatoes (optional)
2 c. cauliflower pieces, steamed until tender
1/2 c. crumbled bacon bits
Creamy Caesar salad dressing (I like Trader Joe's)

Serve with spinach salad for a complete meal.

soup it up!

MINESTRONE
Yield: 6 servings.

1 T. olive oil
1/2 cup chopped onion
1/2 t. minced garlic
3 1/2 c. chicken broth
1 3/4 c. Northern white beans (rinsed and drained)
1 1/2 c. water
2/3 c. tomato paste
1 t. Italian seasoning
1/4 t. black pepper
2 c. zucchini (sliced)
1 pkg. frozen mixed vegetables
1/3 c. small macaroni (elbow or shells)

HEAT oil in large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, for 1 to 2 minutes or until tender. Stir in broth, beans, water, tomato paste, seasoning and pepper. Bring to a boil. Reduce heat to low. Cover; cook for 10 minutes.

ADD zucchini, mixed vegetables and pasta. Bring to a boil, stirring occasionally. Uncover; reduce heat to low. Cook for 8 to 10 minutes or until vegetables and pasta are tender. Freeze for up to 4 months.

THAW soup overnight in refrigerator. Place partially thawed soup in large saucepan. Warm over medium heat until serving temperature.

Salad anyone?

Typically, this is one of my favorite meals. I love the mixture of flavors and textures.

ASIAN SALAD

Greens (romaine & spinach or spring mix)
Mandarin Oranges (or fresh Mango if you have some)
Almonds
Chow Mein Noodles
Red Pepper
Cilantro
Green Onion (optional)
Oriental Dressing
Chicken (cooked and cubed)

1. Chop almonds, red pepper, mango, green onion and cilantro.

2. Assemble greens, and top with remaining ingredients.

the perfect lunch

Umm umm . . . good! Always delicious. Always nutritious. Always filling. Always make me feel great! This is the way to go when you love your body. Makes a great lunch (or dinner).

STEAMED VEGETABLES

1-Wash and chop the vegetables of choice.

2-Steam lightly (usually 5 min.) Be careful to steam only long enough that the flesh can be stabbed easily with a fork, and the color is still a "bright" and vibrant green color.

3-Spray lightly with olive oil or dab with coconut oil and sprinkle with REAL salt. Serve immediately.

My favorites include:


a bed of Asparagus garnished with Grape Tomatoes


Broccoli & Cauliflower w/ Red Onion


a plate of fresh cut Green Beans & Olives


Zucchini & Summer Squash w/ Tomato


power packed meal of Brussels Sprouts


Mix if up! Cauliflower, Broccoli, Zucchini, Crooked Neck Squash, with Red & Green Pepper

autumn

Nothing says fall more than squash. I need to eat more of these. I love them. They love me. We need to get together more often. Take a look at this new dish we tried recently. Wow!

BUTTERNUT SQUASH SOUP

2 TBSP olive oil
1 med sweet onion, chopped
1 cup leek, chopped
2 cloves garlic, minced
1 med. butternut squash, peeled and cut into small cubes (4 cups)
1 apple, cored and chopped
6-7 cups organic vegetable broth
1 bay leaf
1/2 tsp. thyme leaves
1 cup canned coconut milk, shaken well
1/2 tsp. curry
1 can of great northern beans

1. Steam squash for 10-15 minutes until fork slides easily but still firm.
2. Meanwhile, heat the oil in a large heavy-bottomed soup pot and add the onion and leek. Stir occasionally for about 5 minutes, until softened and translucent. Add garlic and cook, stirring frequently for about 1-2 minutes.
3. Add the squash, chopped apple and curry spices. Saute for 5-10 minutes. Add stock, beans, coconut milk, bay leaf and thyme. Cover and simmer for about 30 minutes.
4. Cool the soup and puree in batches using a blender. If soup is too thick, add more broth. Season to taste with real salt or pepper.
Serves 4-6 people.

the BLT

Did you know a fresh tomato is alkalizing? Eat it uncooked and reap the benefits. My family LOVES tomatoes, and the BLT is a great way to enjoy them. A little mayonaise (the real stuff) with romaine lettuce, bacon bits, sprouted whole wheat bread, a dab of dijon mustard and of course the t o m a t o. Season with real salt and pepper. Yum!

supper time

The best part about this soup is that....my kids love this! They ask for seconds and thirds until it's all gone. I could eat it every week. Yum Yum

Spinach Barley Soup

2 T. olive oil

1 c. chopped onion

1 c. finely chopped carrot

¼ c. chopped celery

1 can dark red kidney beans, rinsed and drained

8 c. chicken broth

½ t. crushed red pepper

3 T. minced garlic

2 t. rosemary

1 c. uncooked barley

10 c. fresh torn spinach leaves (about 10 oz.)

1 c. fresh tomatoes chopped

¼ t. coarse black pepper

1.  Heat oil in stock pot over medium heat.  Add onion, carrot, and celery.  Saute 4 minutes.

2.  While sauté is underway, measure 1 c. beans, and mash with a fork in a small bowl.  Reserve remaining whole beans.  Set all beans aside.

3.  In stock pot, add broth, red pepper, garlic and rosemary.  Also add mashed beans, whole beans, and barley.  Bring to a boil. 

5.  Reduce heat; simmer on a low boil (medium to medium-low) for 35-45 minutes, or until barley is tender. 

5.  Stir in spinach, tomatoes, black pepper; simmer 5 more minutes. 

 Yield:  8 Servings.  Enjoy!

the wrap

This easy little number has become a fast favorite for any meal of the day. I keep all of the ingredients in a plastic tub in my refrigerator, so that it is easy to pull out and assemble in less than a minute. Filling, satisfying, and great for 'on the go' as well.


SPINACH WRAP

whole wheat tortilla (sprouted best)
hummus spread
zuchinni
red onion
spinach
avacado
feta cheese

On tortilla spread garlic hummus and top with 10-12 thinly sliced zuchinni and a little red onion. Top with a handful of fresh organic spinach, and 3-4 slices of avacado. Sprinkle with crumbled feta cheese and roll it all up. Enjoy!

breakfast

It all begins with the first meal of the day. I have found that when I start the day in a healthy way, I have more energy, less cravings, increased stamina, and personal willpower to make better food choices throughout the day. The benefits are huge!

My personal belief is that our 'outside' is often a reflection of our 'inside'. The realization of that statement takes a great deal of self-honesty. We are not a victim unless we choose to be. Our spirit suffers when we don't feed our body the fuel it needs. That's the crux of it. I had to accept that I was not 'depriving' my body of sweets and other comfort foods. When I stopped using what I ate as an emotional filler, I came to regard food as my bodies' means of building and creating the outward temple that houses my inner spirit..what a thought! Truly, that's when I began to experience success. Knowing what those foods were really doing to me on the inside, I simply did not have any desire to ingest them.

I highly recommend choosing foods that are alive--not dead! What are you fueling your body with?




VEGGIE SMOOTHIE

*4 scoops Total Greens Protein Powder
1-3 drops stevia (natural sweetener)
1 1/2 TBSP flax seed (ground)
8 frozen strawberries
1 frozen banana
4 ice cubes
1/2 beet
1/2 avacado
7 sprigs cilantro
***20-30 fresh spinach leaves

Makes 48 oz. or 6 cups

*Total Greens by Nutri-West is a fabulous product that contains Broccoli and Cauliflower Sprouts, Wheat Grasses, and all of the other amazing ingredients that it would take you all day to prepare and eat otherwise. This stuff makes it easy. Be sure to refrigerate the canister after opening (the food is alive!). If you'd like to try it, you can order your own online by clicking on the web-site listed on my sidebar. I like knowing that whatever happens the rest of the day, my family started with a power-packed boost. The best part...my kids love it!


***Try substituting kale, beet greens, or collards for the equivalent of spinach. Experiment and use a variety of different "greens" to create your breakfast smoothie. (It's like baking bread...it is not an exact science because no two batches are ever exactly the same). Have fun and discover what you like best!

water

"It is not enough to take in a necessary quantity of water inside the body, but we should take the quality of water into consideration. For instance, the district where a lot of long life people live is blessed with high quality water from natural resources. In other words, it is becoming common sense that there are a lot of correlations between the health and the quality of water which we drink every day.

Today, even if the water that we drink or use does not contain any detrimental ingredient, the quality of water is not always satisfactory. It is becoming clear that the formation of water crystals reflects the quality of the water. I would be pleased if you would deepen your understanding and interest toward water when you see the photographs that are reported here."

Masaru Emoto

President of I.H.M. General Institute,

"We have observed various kinds of water crystals in our laboratory and have found that water containing minerals and in a healthy balance tends to turn out well-ordered hexagonal crystals. Energetically speaking, we believe that water needs to have good Hado to create a beautiful crystal. "

Crystal from polluted damn, Japan










Crystal from Distilled Water










Crystal from Alkaline, Naturally Mineralized Water








Healthy eating begins with healthy drinking. The benefits of Alkaline water are tremendous. I highly recommend considering the quality of water you drink, and the quantity as well. When our body is dehydrated, we think we are hungry when we are actually thirsty! Drink water that will truly hydrate the cells!

So much more than clean water…I believe this machine is our fountain of youth. Reverse osmosis, distilled water and most bottled waters are devoid of naturally occurring minerals. They are acidic and hard to absorb and rob minerals from the body. The water created from this little box that sits next to my sink has a powerful antioxidant effect, superior hydration, more oxygen, detoxifies your system and restores pH balance (It tastes wonderful too!). Researchers believe that disease is caused by excess acidity in our body that weakens all body systems. Our high-stress lifestyles, what we eat, and environmental pollutants, virtually affecting everyone, cause over-acidity. This forces the body to rob minerals, calcium and magnesium, from vital organs and bones. Our reserves are depleted, leaving the body vulnerable to bone density loss, heartburn/ indigestion, blood sugar issues, weight gain – 68 conditions in all.

I have found pH Balanced water to be the the answer to neutralizing the acid build-up and opening the floodgates to natural weight loss and feeling young again! (I feel like a commercial. Can you tell I love my water?) It is recommended that people drink 1 liter per 40 lbs. of current body weight daily. Don't do the math, but YES, I drink 3+ liters of water per day in a bottle that looks just like this.