Saturday, August 18, 2012
Maybe it is time for me to take another look at this veggie. I don't like okra because I have always eaten it cooked and I don't like the fact that it is slimy when cooked. Eating it Raw would be crunchy, not slimy. Hmmmmmmmm!
1 cup of raw okra are 35% Vitamin C, 66% Vitamin K, 13% Thiamin, 11% Vitamin B6, 22% Folate, 14% Magnesium, 50% Manganese. Pretty healthy, huh?
Here’s a list of the various health benefits that okra has to offer:
The superior fiber found in okra helps to stabilize the blood sugar by curbing the rate at which sugar is absorbed from the intestinal tract.
Okra’s mucilage binds cholesterol and bile acid carrying toxins dumped into it by the filtering liver.
Okra helps lubricate the large intestines due to its bulk laxative qualities. The okra fiber absorbs water and ensures bulk in stools. In other words…
Okra helps prevent and improve constipation: Okra’s mucilage soothes and facilitates elimination more comfortably by its slippery characteristic.
Okra fiber is excellent for feeding the good bacteria (probiotics).
Okra is a supreme vegetable for those feeling weak, exhausted, and suffering from depression.
Okra is used for healing ulcers and to keep joints limber. It helps to neutralize acids, being very alkaline, and provides a temporary protective coating for the digestive tract.
Okra treats lung inflammation, sore throat, and irritable bowel syndrome.
Okra has been used successfully in experimental blood plasma replacements.
Okra is good for summer heat treatment.
Okra binds excess cholesterol and toxins (in bile acids).
Okra is good in normalizing the blood sugar and cholesterol level.
Okra is good for asthma, as its vitamin C is an antioxidant and anti-inflammatory, which curtails the development of asthma symptoms.
Okra is good for atherosclerosis.
Okra is believed to protect some forms of cancer expansion, especially colorectal cancer.
Eating okra helps to support the structure of capillaries.
Some information shows that eating okra lowers the risk of cataracts.
Okra is good for preventing diabetes.
Okra protects you from pimples and maintains smooth and beautiful skin. We understand the reason why Cleopatra and Yang Guifei loved to eat okra.
Yummy Okra Salad (from goneraw.com)
15 okra, washed and sliced
1 slice onion, finely sliced
1 Roma tomato, chopped
1 garlic clove, crushed
¼ yellow pepper, chopped
dash Braggs Liquid Aminos
or low sodium soy sauce,
3 tablespoon olive oil
Prepare and combine ingredients in a bowl.
Toss lightly with a fork and enjoy!
Simple Marinated Okra
Tamari, to taste
1-2 cloves garlic, finely minced
Slice okra in thin circles, toss with tamari and finely minced garlic.
Marinate a couple of hours.
Raw Pickled Okra
1/4 – 1/2 tsp red pepper flakes
2 tsp cumin seeds, crushed
2 tsp yellow mustard seeds
2 tsp sea salt
1 big clove garlic, thinly sliced
1 tbsp honey
1 1/2 tbsp dried dill
1/4 cup raw apple cider vinegar
1/4 cup extra virgin olive oil
1 pound small okra, remove stems, leave caps on
Mix thoroughly and allow to marinate at least 15 minutes. However the longer you let it marinate the better.
Summer Salad with Okra
1 cup fresh, uncooked okra, sliced in half vertically
1 package (5- to 6-ounce) package mixed salad greens
1 small sweet red pepper, thinly sliced
1/2 fresh jicama, thinly sliced
1/4 teaspoon kosher salt
1/4 teaspoon Freshly ground pepper
Toss together okra slices, salad greens, red pepper, jicama, salt and freshly ground pepper. Serve immediately with dressing of your choice.
Easy Okra and Tomato Salad
16 oz. fresh whole okra, cut into 1 inch pieces
1 cup grape or cherry tomatoes (cut in half if large)
2-3 tbsp Extra Virgin Olive Oil
1 tsp grated or minced garlic
juice of half fresh lemon
dash of crushed red pepper
salt and pepper to taste
Toss all together in a bowl. Voila!
If you are lucky enough to be able to grow your own, know someone who does, or find it fresh in your local Farmer's Market then try it just fresh out of the garden sliced thin and season with just salt and pepper. Young okra, when not over 4 inches, is not stringy and deliciously crunchy. Try some.
Sunday, August 12, 2012
I am trying desperately to find balance in my life with my new job. Not working at the moment! My food choices have not been the best lately. I am ashamed to say I have strayed from my 100% Raw and have fallen back into old habits. Not good!
Diet for Stress Management Pictures Slideshow: Stress-Reducing Foods
Your diet and nutrition choices can make your stress levels go up or down. Certain foods provide comfort and actually increase levels of hormones in the body that naturally fight stress. Other types of foods and beverages can reduce stress by lowering the levels of hormones that trigger it.
Saturday, August 11, 2012
Many wrote and asked what they could do to incorporate miso into thier diet if they wanted to make recipes other than my Raw Soups. Well here are some various ideas:
MISO SALAD DRESSING
1/2 pound extra firm tofu drained
1/2 cup roughly chopped yellow onions
1/4 cup cider vinegar
1/4 cup chopped parsley
1/4 cup extra virgin olive oil
1/4 cup white miso
Put tofu, onions, vinegar, parsley, oil, miso and 1 cup water into a food processor fitted with a metal blade and process until smooth and creamy. Store in an airtight container in the refrigerator.
2 tablespoons yellow miso
1 tablespoon Dijon mustard
1 tablespoon orange marmalade
2 tablespoons freshly squeezed orange juice
1 teaspoon grated orange zest
1/4 cup rice wine vinegar
1/2 cup sunflower oil
2 green onions minced
In a medium bowl, whisk together miso, mustard, marmalade, orange juice, zest and vinegar. Add oil in a slow stream, whisking until dressing slightly thickens. Whisk in green onions. Taste and adjust seasoning.
TAHINI MISO SAUCE
1/4 cup water more to taste
1 tablespoon mellow (light) miso
1/3 cup tahini
1 clove garlic finely chopped
1 teaspoon orange zest
1 teaspoon lemon juice
1 tablespoon finely chopped parsley
In a medium bowl, whisk together all ingredients. For a thinner sauce, add more water.
NAPA CABBAGE COLESLAW WITH MISO DRESSING
1 tablespoon yellow miso
2 tablespoons Dijon mustard
1 tablespoon honey
2 tablespoons rice vinegar
3 tablespoons canola oil
2 teaspoons sesame oil
6 cups thinly sliced Napa cabbage (about 1/2 large head)
3 carrots grated
4 green onions sliced
1 can sliced water chestnuts rinsed and drained
1/3 cup roasted peanuts or sliced almonds
Whisk together miso, mustard, honey and rice vinegar in a large bowl. Slowly whisk in canola oil and sesame oil until well blended and emulsified. Add cabbage, carrots, green onions, water chestnuts and peanuts and toss to combine.
Coleslaw may be made a day ahead, covered and chilled until ready to serve.
BEET AND MINT SLAW
3 1/2 tablespoons rice vinegar
5 teaspoons white miso paste
1/2 teaspoon ground black pepper
3/4 cup raisins
3 red or golden beets peeled and grated
1 fennel bulb fronds and bulb thinly sliced
1 bunch green onions chopped
2/3 cup mint leaves sliced
In a large bowl, whisk together vinegar, miso and pepper. Soak raisins in boiling water to cover 5 minutes; drain and add to bowl. Add beets, fennel, green onions and mint; toss to coat.
MISO SOUP WITH GARLIC AND GINGER
1 tablespoon unrefined sesame oil
1 yellow onion chopped
2 tablespoons finely chopped ginger
1 tablespoon finely chopped garlic
6 cups vegetable broth or water
2 baby bok choy trimmed and roughly chopped
1/2 pound carrots thinly sliced
1 package baked tofu, preferably Asian- flavored thinly sliced
2 tablespoons red miso
2 tablespoons rice vinegar
1/4 cup thinly sliced green onions
Heat oil in a large pot over medium heat. Add yellow onion, ginger and garlic and cook until onions are translucent, about 5 minutes. Add broth, bok choy, carrots and tofu and bring to a boil. Reduce heat and simmer until vegetables are tender, 5 to 10 minutes more. Remove soup from heat.
Ladle about 1 cup of the hot broth into a small bowl. Add miso and stir until dissolved, then transfer mixture back to pot and stir well. Stir in vinegar, ladle soup into bowls and garnish with green onions.
QUINOA, MUSHROOMS AND PEAS WITH MISO
1 cup quinoa
2 medium carrots diced
2 cups sliced white mushrooms
3 cloves garlic finely chopped
1/2 teaspoon ground ginger
4 teaspoons mellow white miso paste
3/4 cup frozen peas
1/2 cup sliced green onions
Place quinoa in fine-mesh strainer and rinse under cold water until water runs clear. Drain quinoa and set aside.
In a large skillet, bring 1/2 cup water to a simmer over medium-high heat. Add carrots and cook about 2 minutes. Add mushrooms, garlic and ginger. Cover and cook until mushrooms are tender and have released their liquid. Uncover and cook 2 to 3 minutes longer or until most liquid has evaporated. Add quinoa and stir 1 minute. Whisk miso into 2 cups water and add to quinoa. Bring to a simmer, then cover and continue simmering until quinoa is almost tender, about 12 minutes. Add peas, cover and continue cooking until quinoa grains are tender and liquid is absorbed, about 5 minutes more. Transfer to a bowl and stir in green onions. Serve immediately.
LEMON AND MISO POACHED FISH
4 cod fillets or halibut fillets, about 4 ounces each
4 cups vegetable broth
1 leek, white and light green parts only thinly sliced and rinsed thoroughly
Sea salt and pepper to taste
1/3 cup plus 1 tablespoon mellow white miso (light white miso)
2 cups warm water
2 lemons Juice of
Prepare poaching liquid by bringing vegetable broth and leeks to a simmer in a pot large enough to accommodate the 4 fish fillets. Meanwhile, sprinkle fillets with salt and pepper on both sides and set aside. Fillets may have their skin on or off. Once poached, the skin will easily come off.
In a small bowl, whisk the miso paste with the warm water until miso is fully dissolved. Add miso to simmering poaching liquid, and bring mixture back to a simmer. Add fish, wait until mixture returns to a gentle simmer and add half of the lemon juice. Cook for about 5 to 7 minutes or until fish is cooked through and starts to flake. Serve immediately with some of the poaching liquid, including leeks, as a sauce.
Sunday, August 05, 2012
The dragon fruit is actually a type of cactus, and the fruit comes in 3 colors: 2 have pink skin, but with different colored flesh (one white, the other red), while another type is yellow with white flesh. Dragon fruit is low in calories and offers numerous nutrients, including phosphorus, calcium, plus fiber, lycopene, and antioxidants. One of the most important dragon fruit benefits is the healthy dose of vitamin C it provides. Vitamin C helps support healthy bones, ligaments, tendons, and skin, and is also a key player in the healing of wounds. Further, vitamin C is an antioxidant.
Dragon fruit is sweet and crunchy, with a flavor that's like a cross between kiwi and pear. The dragon fruit is best eaten by cutting the fruit in half and scooping the flesh out. The flavor is very refreshing and sweet. Dragon fruits are delicious chilled and can be served in fruit juices and fruit salads or made into jam. It makes a beautiful presentation when added to any plate. The little tiny seeds add a slightly nutty flavor to the fruit.
To choose a ripe dragon fruit: look for bright, even-colored skin. If the fruit has a lot of blotches, it may be over-ripe (a few is normal). Another sign of over-ripe dragon fruit is a very dry, brittle brown stem, or brown on the tips of the "leaves". Hold the dragon fruit in your palm and try pressing the skin with your thumb or fingers - it should give a little (like a ripe kiwi), but shouldn't be too soft or mushy. If it's very firm, it will need to ripen for a few days.
How to peel a dragon fruit:
Saturday, August 04, 2012
So pretty! So refreshing on such an oppresive day like today. It was just so humid today?
1 small dragonfruit, roughly diced
2 kiwis, sliced
The juice of half a lemon
Agave or honey to taste
10-12 ice cubes
Chop up the dragonfruit and kiwi. Put them in the blender. Squeeze the juice of half a lemon onto the fruit and sprinkle with sugar. Add the ice cubes. Blend until smooth and serve.
This is what dragonfruit looks like:
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