Monthly Archives: April 2012

It’s Spring! Asparagus is Here!

Second Course: Asparagus with Morels

I happen to love asparagus and it’s in season now so it’s at its prime. I usually just lightly steam it and sprinkle some lemon juice on it but it’s fun to get creative when I have the time.

Here’s a few facts…Asparagus is a perennial vegetable that is the member of the lily family. Originally from the Mediterranean region, it is now grown in countries like United States, Mexico, Peru, France and Spain. The most commonly eaten variety of asparagus is the green and white and there is also a purple variety, which is less common. Asparagus is known for its innumerable health benefits. Eat fresh as opposed to canned as it has more nutrients. Check out a few of the nutritional benefits of asparagus…

  • High content of vitamin K and Folate
  • High content of folic acid makes sure that if you eat asparagus during the time you are conceiving, it helps prevent serious birth defects
  • Cleanses and strengthens gastrointestinal tract and colon
  • Treats arthritis, asthma, water retention, PMS due to the fact that it is considered to be a diuretic (anti-inflammatory)
  • Naturally detoxifies the body

Creamy Asparagus Soup

I’m checking out a raw Cream of Asparagus Soup recipe and will post if it works out ok.


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The Nasty Story About Puffed Wheat

I don’t agree with cold cereal at all but especially puffed cereal. This might be about puffed wheat but it applies to anything that’s puffed or extruded. Even your dried pet food is generally extruded, hence when we have had fur bearing critters in the house, they don’t get dried dog or cat food and my rabbit doesn’t get pellets. He doesn’t like them anyway. Smart little guy! Anything that’s been heated to extreme temperatures to produce a puff, pellet or flake is suspect. So just avoid it. There’s lots of other things you can have for breakfast.

A spoon containing breakfast cereal flakes, pa...

Don't eat this poison!

Check out the raw alternatives. The Almond Crunch is great! I love it with coconut or nut milk and a dollop of Olympic Krema Vanilla Yogurt. Throw a few berries on top and you’re good to go until lunch. Also, you’ve added some raw food to your regime and most of us are sorely missing this in our diet.

Another thing to be aware of…if you let a child snack on puffed rice cakes or eat these cereals for breakfast, you should know that each rice cake contains 14 grams of high glycemic carbohydrates and a typical bowl of cold cereal contains 30 to 40 grams of HG Carbs…more if you add milk. That can add up in a day. Add a couple of glasses of juice and you might as well have given the child 2 or 3 candy bars. Yes, there are more nutrients in the juice than in candy bars but the body will produce the same insulin reaction in both cases. Next thing you know you are wondering why your child has ADD and is on Ritalin. By the way, most cases of ADD can be turned around with total elimination of sugar in the child’s diet. I know it might seem extreme but we have proved it in our office…eliminating all sugar, including all starches has saved many a child from Ritalin and a lifetime of learning impairment and all the problems that come with it. Once the situation is under control, some of the carbohydrates can be reintroduced. However, they must be sensible choices. Stick with low to moderate foods on the glycemic index.

Ok, now you are probably thinking…well, then I’ll have hot cereal. WAIT!!! Think about it! They are high glycemic too! Yes, they have more nutrients (although not all of them do) but still you are starting your day with a sugar high. Out of all the hot cereals, slow cooking oatmeal is the most reasonable but I would still serve it with some protein. Dr. Diana Schawrzbein, author of the Schwarzbein Principle and the accompanying cookbook suggests eating oatmeal as a side dish, along with a protein such as eggs.

So here’s the main event…

The Nasty Story of Puffed Wheat

This is a true story about puffed wheat from Sally Fallon’s book Nourishing Traditions:
The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats.

Four sets of rats were given special diets.

Group 1) plain whole wheat, water, vitamins and minerals
Group 2) puffed wheat, water and same chemical nutrients
Group 3) water, white sugar
Group 4) water and the same chemical nutrients

Which group’s lives were shortest?

Group 2, the puffed wheat group, lived only 2 weeks.
Group 3 lived for one month.
Group 4 lived for eight weeks.
Group 1 lived for over a year.

The study showed that it wasn’t a matter of the rats dying of malnutrition; results like these suggested that there was actually something toxic about the puffed wheat itself. Proteins are very similar to certain toxins in molecular structure, and the puffing process of putting the grain under 1500 pounds per square inch of pressure and then releasing it may produce chemical changes which turn a nutritious grain into a poisonous substance.

Sally goes on to say that Paul Stitt, author of Fighting the Food Giants, states that Dr. Clark who shared his concern, took this report to the company who produced the puffed wheat. The president of the company said, “I know people should throw it on brides and grooms at weddings, but if they insist on sticking it in their mouths, can I help it? Besides, we made 9 million dollars on the stuff last year.”

Cover of "Nourishing Traditions:  The Coo...

So not sure what to give the kids for snacks? What about celery sticks with almond butter, or an apple with some cheese. Much healthier and much more sustaining!

Here is a great recipe to help with potato cravings. Enjoy!

Potato Skins – 2 servings

2 large baking potatoes
1 tbsp butter, melted
2 tbsp sour cream, optional (thick Greek yogurt would be good too)
grated cheese, optional
chopped green onions, optional
bacon bits, optional

Preheat oven to 400 F. Wash potatoes and prick with a fork to avoid explosions! Put on
rack in oven for around 1 hour or until tender. Cool slightly and cut in quarters
lengthwise. Scoop out most of the flesh. Put the skins on a baking sheet. Drizzle the
shells with melted butter, season with salt and pepper. Add cheese if desired and place
back in oven for 5 to 10 minutes or until melted. Upon removal from oven add any of the
other suggestions above or your own favourite toppings.

Carbohydrates: 10gm per serving.


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Breakfast Alternatives-Think Raw!

Try This for Breakfast. It’s Alive! See the presentation.

One of the toughest meals of the day is breakfast. I mean really, what are the options for the average person? Many Americans have been brainwashed to think of breakfast as: Cold or hot cereal, eggs, pancakes, waffles, toast or bagels. Any of these carb laden foods complimented with processed breakfast meats like bacon, ham or sausage links is a sure-fire recipe for inflammation and fatigue. The problem is there just aren’t a lot of good breakfast food alternatives that promote a non-inflammatory life style.

Most people are shocked to learn that the average breakfast sandwich increases NF-Kappa B by 150% and it’s elevated for 3 to 4 hours. A simple breakfast sandwich can increase inflammation in your body by 150%. It’s no wonder people are tired and in chronic pain.

NF-kappa B is present in the cytosol of every cell; and when its inhibitors are disrupted by stress, diet, injury or a host of other factors, it migrates to the mitochondria where it literally affects genes and sets up a cascade of genetically induced inflammation. The word picture that best describes NF-kappa B would be that of an amplifier. NF-kappa B can ramp up or down existing levels of inflammation just like an amplifier can amplify existing voice or music levels.

So what should we eat for breakfast? To help us find the answer, let’s consider research done by Francis Pottenger between 1930 and 1950 on over 900 cats. He was evaluating the effects of adrenal extract on the cats; and as a result, his team did over 600 autopsies and extensive data collection. He found that when he would give raw food, either raw milk or raw meat to the cats, they would be vibrant, reproduce easily, have strong bones, engage in play and in short, exhibit health on whatever parameter was evaluated.

In older cats, inflammation and diseases of the gums was seldom seen. The calcium and phosphorous content of their femurs remained consistent and internal organs showed full development and normal function. Over their life spans, cats that were fed raw foods proved resistant to infections, to fleas and to various other parasites, and showed no signs of allergies.

When the cats were fed cooked food their health declined. The longer they were on cooked food the longer it took to recover. As cats raised on cooked food progressed through 2 or 3 generations their health declined proportionally.

Listen to what Dr. Pottenger says about the cooked food cats. “In the third generation, some of the bones become as soft as rubber. The cats developed heart problems, nearsightedness and farsightedness. They had under activity of the thyroid gland, infections of the kidney, liver, testes, ovaries and bladder. Other conditions included arthritis, inflammation of the joints and nervous system as well as paralysis and meningitis. The cats displayed vermin and intestinal parasites, skin lesions and allergies.”

Cooked food fed cats showed much more irritability, some females were even dangerous to handle. The males on the other hand were more docile, often to the point of being non-aggressive and their sex interest was slack or perverted.

Dr. Pottenger discussed several other animals and their genetic diets. Cows had healthier adrenal glands, chickens were stronger and had healthier eggs and guinea pigs had less skin and GI problems.

So here’s the point. We need to get more raw food in our diet. Raw foods have bio-available vitamins and minerals. Raw foods have enzymes in them to help digest our foods and enzymes that we need to sustain life. Raw food is ALIVE. There are essences in raw foods that science will probably NEVER understand Here’s a great raw food breakfast recipe that I enjoy and modify daily based on my taste buds. I call it:

Raw Almond Crunch

½ cup of raw almond

¼ cup of raw buckwheat groats*

¼ cup raw sunflower seeds

¼ cup raw pumpkin seeds.

Place the ingredients in a jar. Add two times as much water as the volume of seeds and soak overnight. This allows the seeds to begin to germinate. The next day, drain the water; rinse off the starch and add your favorite fruit, sweetener and milk substitute. I like coconut milk, dried cranberries or fresh berries.

*Buckwheat groats are not wheat and gluten sensitive people can eat them.

Another breakfast idea which I personally enjoy is to add 1 scoop of Biotics NitroGreens, 1 scoop of NutriClear and 3 scoops of Whey Protein Isolate in water. (Rice Protein Concentrate also an option.)

NitroGreens is an organic green drink with natural nitric oxide precursors. NitroGreens is loaded with alkalizing factors, antioxidants and chlorophyll.

NutriClear is a liver detox and gut healing formula. This breakfast is quick, easy and keeps my blood sugar stabile for hours. Here’s the recipe and additional breakfast alternative ideas. Breakfast Alternatives

As a culture we need to rethink breakfast and increase our amounts of raw foods. Check out more breakfast alternatives below. Email us to order NutriClear, Whey or Rice Protein, NitroGreens and more. Store.


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Posted by on April 14, 2012 in Breakfast


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Soup Stock-How Important is it to Make Your Own? VERY!

So why make your own when it’s readily available in stores? To me it’s obvious…you have control over the ingredients and length of simmering time.

Contrary to popular belief...Stock does not include the kitchen sink or the family pet! He looks a bit photoshopped, no?

In the old days, people always had a big pot of stock simmering on the wood stove. Not only was it a way to use up left overs, helping to stretch the budget but most importantly it offered a simple nutritious meal. The cooks in those days didn’t waste. They would use the bones, hoofs, antlers and any other part of the animal they could glean gelatin from. Gelatin is important to healthy joints, nails, hair etc. Here’s a tip to get more gelatin and other goodies like calcium, magnesium, and potassium to leach from the bones into your simmering stock…add a small amount of lemon juice or vinegar (not white vinegar which is a petroleum product). White wine, red wine or cider vinegar are OK as well as wine. Just a TBSP to 1/2 cup is enough depending on the size of your batch. Meat stocks should simmer for many hours (12 to 48) to produce a gelatinous stock. When the stock is cool, it should be wobbly like jelly. Gelatin is also known to aid digestion and allows the body to more fully utilize complete proteins. Other stocks like veggie and fish stocks simmer just a couple of hours. I don’t salt my stock as I can salt the dish I’m using it in later.

Now this is more like it!

Stock should be simply, bones, carrots, celery, onions (maybe tomatoes and mushrooms), peppercorns, herbs and water. All the other junk that is added to many store-bought stocks is totally unnecessary.

Still not convinced? Here’s a story that might shock you! In fine restaurants, you would think a good stock would be a must in soups and sauces, mainly because of the taste it imparts. BUT DINER BEWARE! Many restaurants use commercial canned or concentrated stocks, which are usually very salty and contain preservatives. We had a shock when dining in a Seattle seafood restaurant a few years ago. Dr. Van Dueck ordered the chowder (you know the white kind–Boston) and liked it so much that he asked for the recipe. The waiter was kind enough to bring us the recipe card for us to copy. Much to our chagrin, we found that it was made with a powdered stock mix and didn’t have milk or cream in it, but Coffee Mate!! We were stunned and needless to say didn’t bother to write down the recipe. I finally realized why they used Coffee Mate instead of the real thing. They were avoiding dairy for those with allergies and I suppose it kept forever unlike milk or cream. I still think that it is awful that unsuspecting customers are fed Coffee Mate, a product we personally avoid because it’s made out of corn syrup solids and partially hydrogenated oils, and artificial flavorings, none of which were ever designed to go into the human body. What did we learn from this? …You can’t always trust your taste buds!

Here’s some more reasons for making it yourself. Fish stock, especially when the heads are used, provides iodine, which is extremely important to the thyroid gland. According to research, 40% of all Americans have some level of thyroid dysfunction which causes, fatigue, weight gain, frequent colds and flu, inability to concentrate, and depression, etc. Click here for info on Hypothyroidism.

So take a couple of weekends a year and get the family involved. Once you make your chicken, beef and fish stocks, preserve them for later use by freezing or canning.

TIPS: Keep a plastic ziplock bag in the freezer to collect onion skins and trimmings, celery bits, carrot ends, mushroom stems and tomato bits. Always start your stock with cold water. Chicken and beef stocks can be intensified by roasting the bones first.

Keep separate bags to collect chicken bones, fish bones/crustacean shells, beef bones and meat scraps. When it comes time to making stock, you will have a lot of the ingredients just waiting for you and may only have to purchase some bones.

Today I will give you the recipes for beef, chicken and fish stocks and a few soup recipes you can use your stock in.

Variations on these include lamb, veal, turkey, and duck depending on your preferences.

“Indeed, stock is everything in cooking…without it nothing can be done.” ~Auguste Escoffier

Beef Stock

Hearty Beef, Barley & Vegetable Soup

Pho (Vietnamese Aromatic Soup)

Pho Stock

French Onion Soup





Chicken Stock

Classic Chicken Noodle Soup

Thai Chicken and Coconut Milk Soup

Fish Stock

My Favourite Chowder…a cross between Boston (white) and Manhattan (red)  -Who would have thought? The best of both worlds! I call it B&M Chowder. You can very this recipe to be a fish chowder, crab chowder etc.

B&M Clam Chowder

Serve in a small round hollowed out sour dough loaf to impress your guests.









Shrimp Bisque (secret ingredient-Mace-which is the outside skin of nutmeg)


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