Raw Lemon Raspberry Cheesecake - Vegan

Raw Lemon Raspberry Cheesecake - Vegan

Crust  

1 cup nuts (walnuts, almonds, pecans, your favorite, one or all)

10 dates

1/2 t vanilla

pinch salt

Lemon Cheesecake Layer  

1 cup cashews (a little creamer if soaked 8 hours or overnight)

zest of 2  medium size lemons

juice of 2 lemons (1/2 cup)

1/2 cup coconut cream (1/2 can coconut milk, chilled; cream will be on top)

1/4 cup honey 

1 t vanilla

1/4 t salt

Topping:

2 cups frozen raspberries, thawed

2 T honey

2 T chia seeds

To Prepare:

Crust

Place the nuts, dates, vanilla and salt in a food processor and pulse until a fine crumb forms and holds its shape when squeezed into a ball. Press into an 8" x 8" pan and place in the fridge (or use an 8” spring form pan)*

Lemon Cheesecake Layer

Give the cashews a good rinse (after soaking) and place into a blender with lemon zest, juice, coconut cream (the cream that forms on top of a can of full-fat coconut milk when refrigerated), honey, vanilla and salt. Blend until smooth and creamy. Take some time at this step using a rubber spatula to scrape down the sides of the blender to make sure you end up with an ultra creamy consistency.

Pour batter onto the chilled crust using a spatula to smooth it out. Cover with saran wrap and place in the freezer while you prepare the topping.

Raspberry Topping 

Allow raspberries to thaw in a bowl. Stir in honey and break the raspberries apart with a fork. Stir in two tablespoons of chia seeds and set aside, allowing to gel for at least 15 minutes. 

When the lemon cheesecake layer is firm, carefully spread the raspberries on top. Cover and allow to chill in freezer (for a firmer cheesecake) or fridge (for an ultra creamy cheesecake).

OR grate dark chocolate on top of cake and drizzle with blended raspberry and honey. 

*To make a thicker cheesecake, double the recipe or use a smaller pan. 

'Tis the Season

If there was a "Sugar Season" it would begin Oct 31 and end sometime after Jan 1. And with all that sugar comes sickness and the blahs. So to get through this "season" well and happy you need a plan. Remember that "sweet" doesn't always have to mean the harmful sugar that is in almost every packaged food we eat. Here is where the planning comes in. If you have the right kind of sweets on hand you won't feel the need to grab the bad stuff (yes, it is a need for some of us).

Try substituting Coconut Crystals for highly processed brown sugar. It has a low glycemic index and has better flavor than the brown sugar we grew up with. Other subs are Sucanat, Rapadura, Pure Maple Syrup, Coconut Syrup, or honey. Some may argue that these have the same calories as the white sugar, and they would be right. So keep that in mind with the amount you eat. It is the way your body reacts to these sweets that makes the difference. The secret is that these are still REAL FOOD. Your body recognizes them as food and can process them. They don't cause havoc within your body. Bottom line, they won't make you sick.

For me, I have to have something with chocolate in it to keep me from that box of See's Candies that always shows up this time of year. My favorite go-to chocolate treat is easy to make and fun to have on hand. It satisfies that chocolate craving and doesn't leave me feeling like I just blew it. Try this simple recipe for Fudge:

Place 1/2 cup slivered almonds (found them at Costco even cheaper than the whole almond or you can start with almond meal) in a food processor with the S blade (a blender works well too). Keep whizzing it, scraping down the sides until it is very fine powder if you like it with a little crunch, or keep going until you have almond butter for a creamer fudge (I like the crunch and don't have the patience for the butter). Add 2 1/2 Tbsp. coconut oil, 2 1/2 Tbsp. cacao powder, 2 1/2 Tbsp. maple syrup (you can use honey or coconut syrup, but I like the maple flavor), 1/2 teaspoon vanilla extract and 1/8 teaspoon of salt. Blend until a ball forms. Scrap out into a small ziplock baggie. Smash to thickness you like, place in freezer. After about an hour, cut away the plastic and cut fudge into bite size squares. I put them in small containers and put back in the freezer for easy access. When I get a craving, I pop a couple of bites of fudge and it takes care of my cravings AND it isn't harmful AND the antioxidants in the cacao are even good for me! Find what works for you and make it a healthy, happy season.

Celery

We have looked at celery before, but are we really taking it seriously enough? It is such an available, easy-to-eat vegetable.      

Can something as simple as celery lower your blood pressure? Using the recommended dosages to lower mild cases of high blood pressure, one would eat about four ounces of celery (about a cup of chopped celery) daily. You should begin to see results after only a week or two.  Juicing 2 stalks of celery per day would also achieve the same results.

That's not all this under-rated vegetable does. Eating only two stalks of celery a day has been shown to lower cholesterol levels by upwards of 7%. The presence of butylphthalide (an oil which gives celery it's peppery taste and smell) has been tested and shown to treat hypertension in animals and protect cholesterol levels with its powerful antioxidant properties. This essential oil reduces bad cholesterol and aids in the production of healthy cholesterol.

Celery also reduces inflammation. Since inflammation is the starting cause of ALL disease that would be an important food to eat.

Unlike most nutrient rich vegetables, celery contains both soluble and insoluble fiber. When compared to kale, celery has as much soluble fiber in a serving as cooked kale has in a 1/2 cup serving.

The phytochemicals in celery also prevent swelling and tissue inflammation, a primary source of pain in older adults. These healthy chemicals also rev up the body’s natural defenses by ramping up white blood cells which fight malicious bacteria – including carcinogens.

Of all the many benefits of celery, the one that got my attention was that it reduces the wear and tear in the brain that causes dementia. I will have to admit, I don't like celery. But to avoid dementia, I will start eating it anyway! It is going into my salads and soups. I bet I can hide it in my morning smoothie! I have found that I actually enjoy it in a Waldorf Salad (email me for a healthier version).

While there is no one thing that is the "wonder food",  adding more of each of the outstanding foods available to us will enhance our lives and bring back the balance.

Benefits of Sourdough

Fermented foods, of which our diets are severely lacking, have the ability to make food easier to digest as well as provide our bodies with needed nutrients and beneficial bacteria. Sourdough is one of those fermented foods.

Wild yeast (sourdough) is a hardy, happy little organism that breaks down gluten and neutralizes anti-nutrients. This allows you to easily digest gluten and absorb minerals that would otherwise be unavailable to you: zinc, iron, magnesium, copper, and phosphorus.

Sourdough is:
– easier to digest
– contains the healthy gut bacteria lactobacillus (the same as in yogurt and kefir)
– most of the phytic acid is broken down and won’t cause a spike in blood sugar like traditional bread often does.

Sourdough is a bread made from the natural occurring yeast and bacteria in flour.  In traditional sourdough recipes, you’ll find three ingredients:  sourdough starter (which consists of flour and water), salt and flour.  There is no yeast, no milk, no oils and no sweeteners.  It’s about as natural as you get when it comes to bread.

The fermentation process alone is great for your digestive system.  The Lactobacillus helps feed the good bacteria found in your digestive system so they can continue to fight off the bad guys.  And remember that a healthy gut means healthy body (because 90% of your immune system is found in your digestive system). The long process also breaks down many of the gluten proteins into amino acids, possibly making sourdough bread tolerable for those who are sensitive to gluten! (I wouldn't recommend testing this on a Celiac.) Sourdough bread is less likely to stale, retains much of its moisture as it ages and its acidity helps prevent the growth of mold! Find a good source made with whole grains and your gut will thank you!

Since finding whole grain sourdough is not easy, why not make some yourself? Making sourdough starter is very easy. The only downside of homemade sourdough bread is that it does take time.  The work itself isn’t hard, but you must plan ahead if you’re wanting to make sourdough 100% from scratch.  It takes a full seven days if you’re using only flour and water. One minute a day for seven days is all you need. 

1. Day one - four place ¼ cup of whole grain flour (whole wheat, brown rice, sorghum, chickpea - any whole grain flour) and a scant ¼ cup of water into a jar or glass bowl and stir with a wooden or plastic spoon every morning and every night. 
2. Feed it twice a day for the first few days. Cover your starter with a thin towel or cloth jar cover. Keep it in a warm spot. 
3. By day five your starter should be bubbling along and able to sustain just one feeding per day, so each day you add 1/2 cup of flour and 1/2 cup of water. The consistency we're looking for is going to be like cake batter, so add more or less water based on how yours looks. 
4. At day seven you should have enough starter to make your first sourdough recipe! If you're not looking to use it immediately, place it in a mason jar with a solid cover and refrigerate, feeding once a week or so to keep it active. 

Brown Rice Sourdough Starter

I know this sounds like a lot, but really it can be a fun activity for the whole family. Look on Pinterest for a good sourdough bread recipe. Remember you can make biscuits, cookies, pancakes, etc with sourdough starter. All these things will help with your digestion! 

I found these very helpful:

https://www.youtube.com/watch?v=vcfuUtbnteY. Making yeast

https://www.youtube.com/watch?v=UCa1zRXjITE. Sourdough starter. When making Gluten free starter, just be sure to use a GF whole grain like brown rice or buckwheat.

1st attempt at Sourdough Sandwich Bread

This loaf didn't last long!

Not to leave out the Gluten Free......you can make GF sourdough starter just as easily. I used brown rice flour and water. I'm still practicing (and enjoying the testing) of my GF sourdough bread making. There are many tried and proven recipes on Pinterest. Give them a look. 

Fermented Foods

The art of fermenting food is deeply rooted in tradition, before refrigeration. Countless cultures around the world ferment in part as a preservation technique but also as a way to enhance the nutritional profile of ingredients. 

Fermented foods are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion. 

Foods in the "fermented" category are things like sauerkraut, yoghurt (not the sugary, fruit added kind), sourdough bread, olives, water kefir, kombucha.

Here is a list of some of the health benefits you can expect from eating fermented foods:

1.  It restores gut health. The lactic acid produced during fermentation promotes the growth of healthy flora in the intestine.

2.  It increases Vitamin A and Vitamin C levels. Lactic acid enhances a foods digestibility and increases vitamin C and vitamin A levels.

3.  It helps remove toxins from the body. Fermentation breaks down the nutrients in foods by the action of beneficial microorganisms and create natural chelators that are available to bind toxins and remove them from the body (helps keep good stuff in, takes bad stuff out)

4.  Fermentation cuts the sugar content of foods dramatically. In fact, it’s the sugar that starts the fermentation.

5.  It has cancer-fighting properties. Fermented foods are rich in Vitamin K2 and studies have shown that increased intake of Vitamin K2 may reduce the risk of prostate cancer.

6.  It helps you absorb nutrients better. When your gut flora is out of whack you don’t absorb the nutrients from the foods you eat. So no matter how much kale you munch on you won’t be reaping any of the benefits. Fermented foods produce the digestive enzymes which ensure you get the most nutrients out of all foods you ingest.

7.  It supports our immune function. Some experts consider the gut to be the largest immune organ in the body. The chronic inflammation linked to diseases like heart disease, cancer and diabetes can begin with dysfunctional gut microbiota.

I'll admit that "fermented" foods doesn't sound nice, but with all these benefits I have decided to dig deeper and find out more. After all, isn't this the way Grandma used to do it!

Organic Foods

Many people ask "Why is Organic food so expensive!" That's a tough question to answer for a lot of reasons, particularly because expensive is such a relative term. Compared to what? Medical bills? One reason Certified Organic foods seems to be so expensive is because junk foods are so cheap. Food manufacturers figured out that if they switched out 'real food' and replaced it with ingredients like fillers, artificial color and artificial flavors, costs went way down. People kept buying it. As a matter of fact, the companies with the cheapest food-like products started selling more than companies with 'real food'.

Organic farmers grow their produce without use of pesticides. They enrich the soil with nutrients that are lacking in conventional farming. Certified Organic means that there is 5% or less pesticides in the food. (That allows for the overspray from conventional farmers.) It is tough being "organic" in our toxic world. But the Organic farmer is doing a great job to keep our food healthy to consume. 

One of the best ways to ensure you are not getting a Genetically Modified food (GM) is to buy organic. In GM foods the very cell of the plant is altered and sometimes the pesticides become part of the plant. We can grow more, better looking plants, but at what cost to our health? The government is saying it is not harmful to our bodies.......and of course they never lie (yes, that was sarcasm). It may cost a little more for the certified organic produce, but considering those pesticides accumulate in your body and cause you harm, I'd say you are worth any extra expense. 

So where do you find organic foods? Most grocery stores now have an organic section. However, check the labels for where it was grown. Many times it is from another country that does not have the same regulations for "organic" that we do and it may not be what you had hoped for. Your best place to get healthy organic foods is from a local grower. Yes, it takes more effort on your part, but you and your family's health is so worth that effort.

Now Fresno Adventist Academy has made buying locally grown organic produce so much easier! The students and staff are now growing organic produce and selling it. Purchasing from them you would know your 'farmer' AND you could support your school and your students. A win-win! 

Sugar in Fruit*

Do you ever worry about the natural sugar found in fresh fruit? Common sense should tell us that refined sugar is NOT the same as the sugar in fruit, but it’s still common to hear that you need to limit your sugar intake, and many experts throw fruit into that category.

Can you eat too much fruit?

In a Harvard health publication, fruit is declared to be beneficial in almost any amount. A small study even put that theory to the test, having subjects consume a whopping 20 servings of fruit each day! Despite the high fructose content of this high-fruit diet, subjects had no adverse effects on body weight, blood pressure, insulin, or lipid levels. Another study showed that a group eating 20 servings of fruit over a period of just 2 weeks significantly lowered LDL ("bad") cholesterol , and possibly reduced the risk of cardiovascular disease and colon cancer.

(Other studies have shown that added sugar (the refined kind) negatively affects cholesterol levels, with higher sugar consumption driving HDL ("good") cholesterol lower and triglicerides higher.)

Should diabetics limit fruit intake? In a study, diabetics were divided into two groups. The group who reduced their fruit consumption showed no difference in weight, waist circumference, or diabetes management when compared to the group who ate at least two or more pieces of fruit each day. The researchers ultimately concluded that fruit should not be restricted in patients with type 2 diabetes.

What about “sweet” fruits? In another study, my favorite sweetener– dates!– were put to the test on diabetic subjects. Dates are often considered to be a sweeter fruit higher in sugar, but this study concluded that dates do not result in a significant blood spike, and instead could have potential benefits when included in a healthy diet for diabetics.

Ice Cream - Yum*

Simple and so yummy with some of my favourite ingredients. And not filled with unhealthy sugar!

Ingredients:

1 banana, cut
 and frozen
1/2 cup frozen cherries

1 tablespoon almond butter
 (see below)
1/2 tablespoon rice syrup or maple syrup

1 tablespoon cocoa or cacao powder or 1 tablespoon carob powder
*
1 teaspoon vanilla

Directions:
1. Chop the banana and freeze.
2. Blend all ingredients in a blender to a smooth consistency.
Eat and enjoy now or freeze until firm.

Almond butter: place almonds in a blender or food processor. Blend......wait for it.....wait for it......just when you think it will never happen, it will become creamy and turn into butter! (Or you can go to Trader Joe's and buy a jar).

*I'm sorry, but I can't recommend the carob. I know many love it, but my taste buds just don't go there.

Low Carb Diet*

I've been on a kick to keep my carbohydrates low. But I had an overwhelming craving for pancakes. Healthy fats are low carb! So I substituted the flour in my pancakes for Almond Meal and the processed sugars with real Maple Syrup. I came up with this great new favorite breakfast. These pancakes are a healthy, dairy-free, high-protein way to start the day. They offer something sweet for the morning that won't spike your blood sugar. Sprinkle berries or dark chocolate chips into the batter for a more creative take on breakfast. Make the batter in a blender to ensure the proper consistency.

Healthy Pancakes

Makes 12 small pancakes

2 large eggs

1/4 cup real maple syrup

1 tablespoon vanilla extract

1/4 cup water

1 1/2 cups almond flour (almonds can be blended in food processor or blender to make 'flour')

1/2 teaspoon sea salt

1/2 teaspoon baking soda

1 tablespoon arrowroot powder or corn starch

In a blender, combine the eggs, syrup, vanilla, and water; process on high for about a minute, until smooth. Add almond flour and remaining ingredients, blend thoroughly. Add more water if batter is too thick. It will be slightly thicker than ordinary pancake batter. Heat small amount of oil in large skillet over med-low heat. Ladle 1 heaping tablespoon of the batter onto the skillet for each pancake. Spread each out a bit. Cook until small bubbles form on the top of each pancake; flip. Cook until golden brown. I hope you enjoy these as much as I do. (for a Vegan version substitute 1/4 cup chia seeds in 1/4 cup water for the eggs)

Magnesium*

Magnesium is a mineral that is estimated that 80% of Americans are deficient in. Some experts claim that magnesium deficiency is the single largest health problem in our world today. There are many reasons: depleted soil, use of chemicals in our water, daily consumption of caffeine and sugar, stress.

If you happen to live near the ocean (a good source of magnesium) and eat food grown in magnesium rich soil, drink magnesium rich water, don't suffer from stress or consume sugar or caffeine, than you should be ok. Sadly, most of us don't.

Magnesium deficiency can lead to high blood pressure, hormone problems, sleep problems, low energy, brittle bones, anxiety and depression, muscle spasms and cramps, and in severe deficiency, calcification of the arteries. It is needed for proper utilization of calcium, potassium, Vitamin K, Vitamin D and many other nutrients.

Getting enough magnesium is fairly simple: soaking in a bathtub with 1 cup Epsom Salts for 12 minutes, taking a swim in the ocean, eating foods high in magnesium, or taking a supplement (capsule, topical or spray). The top 10 foods high in magnesium are: Spinach (157mg/cup), Chard (154mg/cup), pumpkin seeds (92mg/1/8 cup), yogurt (50mg/1 cup), almonds (80mg/cup), black beans (50mg/1/2 cup), avocado (58mg/1 med), figs (50mg/1/2 cup), dark chocolate (95mg/1 square), banana (32mg/1 med). So many of your favorites! One simple change could do so much for your health. Increase your magnesium intake.

You may not realize you are deficient until you fix the problem - until you feel better. Be well.

*Genetics

"It’s All About Genetics" Myth

You may think if your mom is fat and your grandma is fat, that’s why you are fat – you drew the fat card or the diabetes card in the genetic lottery.

But the truth is there are 32 genes associated with obesity in the general population and they only account for nine percent of obesity cases. So even if you had all 32 obesity genes, you would put on only about 22 pounds.

We have gone from eating about 10 pounds of sugar per person per year in 1800 to 152 pounds of sugar (and 146 pounds of flour) per person per year today. Those are doses of sugar and flour that hijack our metabolism and make us fat and sick.

The truth is that obesity is caused by all kinds of factors, but the least of them is genetics. So we'll have to find another excuse......you can't blame your mom anymore.

Lettuce*

Lettuce has been called ‘the perfect weight loss food’ and ‘rabbit food’ but it is so much more. It has amazing healing benefits and 20% protein by calories. Choose romaine lettuce if you can instead of iceberg.  Romaine has one of the highest nutritional values in the lettuce category.  Most people are more familiar with iceberg lettuce, which has the lowest nutrition.  Comparing these two, romaine has…..less sugars and sodium, twice the protein, twice the calcium, three times the Vitamin K, four times the iron, eight times the Vitamin C, seventeen times the Vitamin A.All lettuce has a low calorie content and almost no fat, only 12 calories for 1 shredded cup. It is high in fiber and celluulose. This fiber also helps remove bile salts from the body. When the body replaces these salts it breaks down cholesterol to do so. This is why lettuce is also good for your heart! Lettuce’s vitamin C and beta-carotene work together to prevent the oxidation of cholesterol. This prevents the build up of plaque.The white fluid that you see when you break or cut lettuce leaves is called lactucarium. This has relaxing and sleep inducing properties similar to opium but without the strong side effects. Simply eat a few leaves or drink some lettuce juice and you will sleep like a baby. The minerals in lettuce help to remove toxins and keep your acid/alkaline balance in order. Once you are balanced on this level there are a host of benefits including greater energy, clearer thinking, deep, restful sleep, and youthful skin. Lettuce has an average glycemic index of 15 but because it has so few calories its glycemic load is considered zero. For anyone watching their blood sugars for medical reasons this is great.  Low glycemic index also is great for weight management.

Types of Lettuce:

1. Romaine – This is your classic Greek salad. Sweet and crunchy.

2. Crisphead – Iceberg.  White on the inside.  Crisp texture and mild taste.

3. Butterhead – Boston and Bibb. Large green leaves that are soft and sweet.

4.  Red and Green Leaf:  delicate taste and leaves.Take your pick and enjoy lettuce every day!Lettuce Cautions: Unless you buy organic, lettuce can contain a lot of toxins and pesticides. This is because it has a high surface to weight ratio. Bugs and microorganisms love those tender lettuce leaves just as much as you. Therefore, lettuce in on the list of “dirty dozen” – those foods you SHOULD buy organic. Luckily, organic lettuce is getting more and more available. Lettuce is also easy to grow, so try growing your own — pesticide free! (hint: Juice Plus Tower Garden makes it easy.)

Lycopene

February is Heart Health Month. So let's look at what makes a healthy heart.

Lycopene is a super star when it comes to good heart health and cancer prevention. Lycopene is what gives red fruits and vegetables their bright red color. You will find lycopene in red foods like tomatoes, watermelon, apricots, red grapefruit, guava, red carrots, papaya and rose hips.

Lycopene is a powerful antioxidant that inhibits free radicals. (Free radicals are molecules that have an unpaired electron and are therefore unstable. The molecule stabilizes itself by stealing electrons from live cell membranes. This damages the cell and promotes disease.)

The super antioxidant, Lycopene, neutralizes free radicals by binding to them and stabilizing them. The free radicals no longer create cell damage that can result in diseases such as cancer and heart disease.

One of the best ways to get lycopene into the body is to cook with tomatoes and eat them in a meal that provides a small amount of fat. One study showed that when oil was added to heated tomato juice, the blood lycopene levels increased more than when plain, unheated tomato was consumed. Now, that obviously doesn’t mean you should eat lots of fries with ketchup thinking you are helping prevent cancer. Too much oil has its own health risks. The idea of cooking food to increase nutrition verses raw foods seems wrong, however, for some reason cooking tomato releases the nutrients in them. 

Don’t forget watermelon! Although a slice of watermelon has only one half the amount of lycopene as a glass of tomato juice, think about how much watermelon you can eat! Watermelon makes a great breakfast just by itself.  This is important for those who don’t like tomatoes or avoid them because they are in the nightshade produce family.

Once again, whole foods save the heart! Consistently eating whole foods will prevent heart disease. Let's see, how can we get whole foods consistently every day? Oh yeah, Juice Plus and eating our Lycopene. (Message me for recipes high in Lycopene)

A few recipes high in Lycopene:

Vegetarian Chili 

In a Dutch oven, add 1 tbsp virgin olive oil and sauté : 

• ¾ cup chopped bell pepper trilogy (green, red and yellow)
• 1 chopped medium yellow onion
• 2 minced garlic cloves
• ½ - 1 chopped jalapeno peppers

After vegetables soften, add seasonings:

• 1 tbsp chili powder (New Mexico chili powder is best)
• 1 tbsp Veggie Salt or Herbamare seasoning
• 1 tsp oregano 
• 1 tsp cumin
• Salt and pepper to taste       

Now add:

• 2 – 15 oz cans organic red kidney, black and/or pinto beans drained & rinsed (or any variety of beans)
• 1 can organic diced tomatoes 
• ½ teaspoon raw sugar

Bring to a boil then lower heat and simmer for 20 minutes

Top with freshly chopped cilantro

Optional Fast Tip: put all ingredients in a crook pot and let simmer on low all day. Dinner is ready when you get home!

This is a very light dressing recipe…excellent for those wanting a low fat dressing.

Ingredients:

3 tbsp. olive oil

2 tbsp. lemon juice

1 tomato or small can of stewed tomato

1 tbsp. fresh basil (or ½ tsp. dried)

1 tbsp. fresh chives (or 1/2 tsp. dried)

Few drops of stevia (or a little honey)

Vegetable salt to taste

Directions:

. Put in all ingredients in a blender and blend till smooth.

. Add salt and stevia to taste.


Watermelon Smoothie:
In blender put a small amount of liquid (water, plant milk, coconut water, etc), add a cup of ice, as much watermelon as desired, 1/4 cup of Juice Plus Vanilla Complete drink powder and blend until smooth. Oh so refreshing and YUM! The watermelon is high in Lycopene and the Complete several red fruits and veg in it.  

Tomato and Red Pepper Soup




Makes 4 Servings 

Ready in about 45 minutes

Ingredients:

2 medium yellow onions, peeled and coarsely chopped

2 large red bell peppers, seeded and coarsely chopped

3 large cloves garlic, peeled and minced

1 tsp fresh thyme leaves, or 1/3 teaspoon dried thyme

1 pound fresh tomatoes (about 3 medium), coarsely chopped OR a can of diced or whole         tomatoes (cooking releases something in tomatoes and cooking or canning them                 actually makes them healthier - probably the only cooked food that is healthier after             cooking :)

Sea salt and freshly ground black pepper to taste

1/4 cup fresh basil leaves, cut into thin ribbons for garnish OR sprinkle a little dried basil on       each bowl for flavor




Instructions:

1. Place the onions and bell peppers in a large saucepan, and sauté over medium heat for            10 minutes. Add water 1 to 2 tablespoons at a time to keep the vegetables from                  sticking to the pan.


2. Add the garlic and thyme and cook for another minute, then add the tomatoes and cook,         covered, for 20 minutes.

3. Purée the soup using an immersion blender or in batches in a blender with a tight-fitting           lid, covered with a towel.

4. Season with salt and pepper to taste, and serve garnished with the basil.

MEXICAN RICE SOUP

By Heather McDougall

Serves 6

Preparation Time: 45 minutes

Cook Time: 45 minutes

INGREDIENTS:

1 medium onion, chopped

4 cloves garlic, minced

6 cups low-sodium vegetable stock

1 15-ounce can kidney beans, drained

and rinsed

1 15-ounce can black beans drained

and rinsed

1 15-ounce can pinto beans drained

and rinsed

1 15-ounce can fire-roasted tomatoes

1 tablespoon chili powder

1 cup long–grain brown rice, toasted (see note)

Salt to taste

Toppings:

- Chopped tomato

- Sliced scallions

- Salsa

- Baked tortilla chips

Instructions:

1. In a large saucepan, sauté the onion and garlic in 1

tablespoon low-sodium vegetable stock or water over

medium-high heat for 7 minutes.

2. Add the rest of the ingredients, reduce heat to low,

and simmer for 25-30 minutes.

3. Season to taste.

4. Serve with toppings of your choice, or the ones

listed above.

(Note:

To toast the rice, put the uncooked grain in a

nonstick pan preheated to medium-high and stir

constantly for about 5 minutes, or until it is lightly

browned.)

Since this is such a thick soup, I like to have this

rolled up in a tortilla for leftovers the next day. This

recipe also lends itself well to using different

ingredients that you have on hand. Switch up the

beans, use some roasted corn, or add some kale. If

you don’t want it to be so thick, add some additional

stock or water. Enjoy!

From drmcdougall.com

This Mexican Rice Soup recipe caught my attention because I love all the ingredients. But as we all know, sometimes "healthy" doesn't satisfy the palate. I followed the recipe to the letter and Rusty's comment was, "It isn't healthy if no one will eat it." So we doctored it a bit. It's still healthy, but not as strictly as the original. 

We put TWO Tablespoons of chili powder in it for more spice. Because it has tomatoes in it, they tend to taste acidic, we cut that with 2 teaspoons of raw sugar. We added a teaspoon of salt. We also added a cup of roasted corn. 

I recommend you start with the original recipe, then add to that as needed. We used the tortilla suggestion and ate it as a taco filling. Very nice. 

Creamy Tomato Soup

1c Raw cashews
2c* Water
1T Onion powder
1t Sea salt
3T** Olive oil
1t Oregano
1-2T Dry sweet basil or handful of fresh basil
2T Honey

Mix in ingredients in blender until completely smooth.
Then add:

1 qt. Stewed tomatoes

and blend again until completely smooth, heat all or as much as you will eat right then and store the rest in refrigerator for later.

*Add more water up to three cups for desired thickness
**If you measure the olive oil first, when you measure the honey it slides right out of the spoon.
Adjust spice measurement to your taste buds.


Shared by Angie Reijnders

Sweet Potatoes*

The benefits of eating Sweet Potato are, well, SWEET!

• Eating one large baked sweet potato gives you nearly 25 percent of your daily potassium needs.
• The orange-flesh sweet potatoes are very rich in beta-carotene (vitamin A).
• A single large sweet potato contains more than 100 percent of the RDA for vitamin C.
• The purple-flesh varieties are outstanding sources of antioxidants.
• A large sweet potato contains 37 g of carbohydrates.
• Sweet potatoes contain a valuable amount of dietary fiber (just over 3 grams per medium sweet potato).
• They are also a very good source of manganese, copper, dietary fiber, niacin, and vitamin B5.
• While most starchy root vegetables are not helpful for controlling blood sugar, the sweet potato actually improves blood sugar regulation—even in persons with type 2 diabetes. 

Try this easy fiber filled sweet potato recipe:

Chili Stuffed Sweet Potato

4 medium sweet potatoes, baked at 400 for 40-50 min.

1 teaspoon olive oil

1 cup chopped yellow onion

1 red bell pepper, diced

2 garlic cloves, minced

1 1/2 tablespoons chili powder

1 teaspoon dried oregano

1/2 teaspoon cumin

1/4 teaspoon chipotle chili powder or cayenne pepper, if you like a kick

1-15 ounce cans of black beans (do not drain)

¾ cup tomato sauce

salt and pepper to taste

Cilantro, avocado and sour cream or greek yogurt for garnish

While the sweet potatoes are roasting, prepare the chili by sauteing in oil: onion, bell pepper and garlic; cook until softened, about 6-8 minutes. Next mix in chili powder, oregano, cumin and chipotle chili powder or cayenne; stir for 1 minute. Mix in beans and tomato sauce. Bring chili to a boil, stirring occasionally. Reduce heat to medium-low and simmer until sweet potatoes are done cooking and chili thickens. Taste and season again with salt and pepper or additional spices.

Once sweet potatoes are done, split them open. Place about 1/3-1/2 cup of chili in each potato. (You will most likely have extra chili leftover which you can serve on the side.) Top potatoes with cilantro, avocado and greek yogurt or sour cream, if desired. Serves 4.

Protein*

You don’t need a diet full of red meat and eggs to get enough of protein. You probably don’t even need a supplement. There are plenty of healthy, vegetarian foods that are good sources of protein. Here are some of the most surprisingly protein-packed foods.

1. Broccoli. 4 grams per serving, not to mention all of that healthy fiber and vitamin C.

2. Quinoa. Quinoa is one of the best vegan sources of natural protein on the planet—one serving contains a whopping 24 grams of protein, nearly as much as a serving of chicken breast!

3. Avocados. From toast to tacos, and everything in between, avocados are very versatile. One avocado contains a whopping 14 grams of protein! Though some people shy away from the stuff because of its high fat content, don’t forget about the fact that you need fat, and, well, avocado is one of the healthiest sources of fat.

4. Spinach. Contains about 3 grams of protein per serving. In smoothies, in salads and pastas, on sandwiches and pizza—there’s just so much you can do with this leafy green.

5. Peas. As a member of the lentil family, peas and their cousins are loaded with protein. One serving of peas has over 8 grams of protein—about as much as you’ll find in swiss cheese!

6. Oatmeal. One cup of cooked oatmeal contains 6 grams of protein — as much as one egg! Swapping your breakfast sandwich for a bowl of oatmeal has other great benefits, too; loaded with fiber, iron and vitamin B-6, oatmeal is one of the healthiest breakfasts you can eat.

7. Raisins. These wrinkly snacks have about 5 grams of protein per cup. One way to boost that even more? Serve it kindergarten-style, with peanut butter and celery. Also packed with iron.

8. Kale. Like spinach, this leafy green superfood contains about 3 grams of protein per one cup chopped.

Other less surprising plant-based sources of protein include tempeh (41 grams per cup), tofu (20 grams), black beans (15 grams), and soy milk (11 grams). Nuts and other beans are great sources of protein as well. No need to be protein deficient......eat well!

Cyclone Pam, Port Vila, Vanuatu, 2015

The last 4 days have brought home some key points for me: ‘Things’ don’t matter and life is precious. Strangers can become family in an instant. God can literally give you “peace that passeth understanding” in the midst of a storm.

We travelled to Vanuatu last week to finalize our permanent Australian residency. We expected to stay 5 nights, coming home on Saturday. A category 5 cyclone hit the islands on Friday night. The beach resort we were staying in was built by the owner, an engineer, who “overbuilt” the bungalows. We were in some of the safest buildings on the island! Our boarded up glass doors lost their boards during the worst of it, but the double pane glass didn’t break. They say this is the worst storm in history for this part of the world. It sounded like there was a freight train outside the door, and it was banging to get in.

Ninety percent of all homes were damaged or destroyed. We had gotten to know many of the staff and drivers and their homes were all damaged, but no injury or death. They were all smiles! The people of Vanuatu are the kindest, happiest people I’ve ever met.

Clean up

The aftermath was devastating. Where there was lush green jungle on Friday is now mud and sticks. We had it better than many. No power, no water, but a place to sleep. We used a bucket to take water from the pool to flush toilets. For some reason the open shower near the pool had some water - gravity feed? So we could sort of bathe. The resort restaurant had some foods that needed to be eaten - especially meat and fruit. So we didn’t go hungry. There was a BBQ pit so we could cook on that and a gas stove that worked. We all pitched together with the food and had some lovely meals. At least 2 a day.

Shopped at this store two days before.

We couldn't see this hill before because there had been so much foliage.

Seems funny that this thatched umbrella would stand while trees are knocked down!

Before cyclone

After cyclone

Rusty "flushing" the toilet. 

We watched a truck almost drive into this hole

On Monday morning about 7:30 we were told the airport was opening and if we could get to the clubhouse in 10 minutes we could get a ride. Our resort was about 5k down a dirt road and it was blocked by fallen trees and one section of the road was completely washed away. We had to be taken out in a 4 wheel drive pickup driven by a sweet local resident. New roads were made through paddocks weaving between coconut palms. Rusty and I walked a good portion of it on Sabbath afternoon so we got some pictures.

We spent all morning being told that our flight with Virgin Air would be leaving at 3pm. About noon we were told Virgin cancelled their flights. So we hopped into the Australian military evacuation line. They couldn’t promise we would be on it. We heard that Air Vanuatu was bringing back another plane that would leave at 9pm. Tickets were purchased (without high prices that would have been gladly paid! Thank you Air Vanuatu!). We stayed with all the luggage while some friends went into town to try to find some food. A Supermarket was open so they brought us a feast of chips and fruit and roasted chicken. It was so much, we were able to share with others. The leftover chicken and chips went to some stranded USA kids that were very hungry.

Our Airline ticket

The overall attitude of guests and locals was amazing. We were never fearful of being hurt or robbed. Everyone was pulling together to help. It was an experience that I thank God for and pray will never happen to me again!

A side note: our driver on several occasions was an SDA. He invited us to church Sabbath morning to be there for his son’s baby dedication. That obviously didn’t happen, but we found out that Apisom and his family were all safe. The church building didn’t fair so well, but the people are ok. These people have so little and seem so happy! I am humbled.