WAKE UP PEOPLE
What smart choices
can we make for our bodies?
RHODE ISLAND GREEN SALSA INGREDIENTS: Preheat the oven to 375°. Spray a baking dish large enough to hold your tomatoes. In a heavy sauté pan, large enough to hold all the ingredients except for the tomatoes add the olive oil and melt the butter over medium heat. Sauté the scallions and corn for 2 minutes to soften then add the rice just to heat through. Remove from the heat and add 1 cup of the cheese, ½ of the basil and season with salt and pepper to taste. Stuff the tomatoes with the mixture and place in the baking dish. Top with The Stirring Spoon’s Roasted Red Pepper Sauce, the remaining cheese and basil. Bake for 25 minutes or until the tomatoes are soft. If you wish, place the tomatoes under the broiler to brown the cheese.
A tablespoon of two of Rhode Island Red Sauce spices up a green tomato salsa while adding the cancer fighting power of habanero peppers.
INGREDIENTS:
3 cups green tomatoes, chopped
6 cloves garlic, crushed
1/4 cup sweet onion, minced
juice of 1/2 lime
2 Tablespoons of Udo's Oil 3-6-9 Blend
1-2 Tablespoons Rhode Island Red Sauce
1/4 cup basil leaves, shredded
Salt and pepper to taste
Combine all and chill. For more information on how hot peppers effect cancer visit www.thedoctorwhocures cancer.com.
STUFFED TOMATOES WITH
ROASTED RED PEPPER SAUCE
This recipe tastes fantastic and makes use of the abundant seasonal tomatoes & corn. Serves 4 as a main course or 8 as a first course or side dish
4 tomatoes, hollowed
1 cup cooked rice
1 t
1 T olive oil
1 T butter (or all olive oil)
½ cup thinly slice scallions
1 cup frozen or fresh corn kernels
1 cup The Stirring Spoon’s Roasted Red Pepper Sauce
1 ¼ cup of your favorite shredded cheese (I use Monterey Jack)
3 tbls thinly sliced fresh basil or 1 tsp dried
Salt & pepper to taste
GREEN POWER SALAD
Microgreens (sprouts) are a power-packed and FUN addition to salad. Each baby plant can have as much or more of certain micronutrients as a mature plant. Different beneficial phytochemicals occur and different parts of a plant, and when you eat a sprout, you're getting the benefits of all: root, stem and leaves.
In this recipe I used Rainbow Blend produced by Farming Turtles - some combination of arugula, amaranth, bulls blood beet, celery, parsley, red cabbage, purple kohlrabi, rainbow chard, red giant mustard, mizuna, red russian kale, and pac choi. This makes a delicate and colorful topping to a healthy salad, while adding levels of flavor.
INGREDIENTS:
2 Cups Spinach, bite-sized shreds
2 Cups Kale, bite-sized shreds
2 Cups Romaine lettuce, bite-sized shreds
1 Cups baby tomatoes
3/4 ounce microgreens
Dressing
3 cloves garlic, crushed or minced
1 Tablespoon extra-virgin olive oil
2 Tablespoons cider vinegar
3 Tablespoons Udo's Oil 3-6-9 Blend
2 Tablespoons fresh basil, minced
Salt and pepper to taste
Mix spinach, kale, and Romaine in a bowl. Top with tomatoes and microgreens. Combine dressing ingredients thoroughly and pour over salad.
The Italian word for "spring style," primavera refers to the use of fresh vegetables as a garnish to a pasta. You can use whatever kind of noodles and whatever veggies you have on hand. I happened to have a half a box of angel hair that I had to use up...
INGREDIENTS:
4 oz. pasta, cooked
3 T extra virgin olive oil
3 cloves garlic, crushed
1/2 onion, chopped
4 fresh bush beans, cut into bite size pieces
(alas, that was all I could find in the garden)
1 orange pepper, chopped
salt and pepper to taste
1/4 cup Udo's Oil 3-6-9 Blend
2 sprigs Thai basil, buds and leaves stripped
from stem
In a covered pan on a simmer setting, cook vegetables in olive oil. Add salt and pepper to taste. Put vegetables over cooked pasta and drizzle with Udo's Oil. Top with basil and serve.
ABOUT BASIL
Called herbe royale by the French, basil is a sign of love. A member of the mint family, and medicinally is recommended for digestive complaints. It also had a seditive action and can help alleviate nervous headaches and anxiety.* Add basil to either hot or iced tea. Chew a leaf instead of a breath mint.
* My main source for medicinal value of basil comes from Rodale's Illustrated Encyclopedia of Herbs, available from http:/www.amazon.com.
FRENCHSHIP BEANS
Fresh-picked garden bush beans - the vitamin content changes marginally for the better when they're cooked. Use them quickly, once harvested they age fast. Share them with a neighbor.
Try steaming green beans briefly, 2-3 minutes, and toss them with a French-style dressing...
1/2 Cup Udo's OIl 3-6-9 Blend
1/2 Cup extra virgin olive oil
1/4 Cup rice vinegar
3 teaspoons Country Dijon made with coarse
brown mustard
Sea salt and pepper to taste
The folate in green beans is much more highly absorbed than the folate from enriched cereals. Green beans also contain 20 percent of the Daily Value for manganese, an essential mineral for growth, reproduction, wound healing, peak brain function, and proper metabolism of sugar.
WHAT EXACTLY IS
A SWEET POTATO?
It's not actually a potato, but rather a member of the morning glory family. One of the oldest vegetables known to man, sweet potatoes have been around since prehistrtoic times.
High in fiber and rich in antioxidant beta-carotene, this vegetable is also a great source of heart-healthy potassium, and calcium. Fyrthermore, it also contains quercetin, a powerful anti-inflammatory. When you reduce inflammation, you feel better, AND you reduce the chances of coming down with diseases related to inflammation, i.e., cancer.
Bake a week's worth of sweet potatoes, wrap individually, and refrigerate, because they make a perfect after-workout snack. They are also a healthy subsitute for potatoes in clam chowder - adds a subtle flavor of sweetness. If you have never ordered sweet potatoes fries when you've seen it on a menu, consider trying some next time you have the option.
My main source for nutritional information is a fabulous book titled The 150 Healthiest Foods on Earth by Jonny Bowden, Ph.D. C.N.S.
For a world of inspiration, go check out http://www.foodbuzz.com
