July 2018 - Journey With Healthy Me

Radish Cucumber Dill Salad

As one who has recently begun to enjoy radishes, for the first time in her life, I was excited to try another wonderful looking recipe. After all, I have radishes in my refrigerator crisper to use up.

This easy to prepare recipe was created by Anthony William.

Radish Cucumber Dill Salad

2 cups of radishes, thinly sliced

2 cups cucumbers, thinly sliced

2 tablespoons minced tarragon

4 tablespoons minced dill

2 tablespoons olive oil

1/4 lemon, juiced

Sea salt to taste

Place radish and cucumber slices in a medium sized bowl and toss with remaining ingredients. Chill salad in refrigerator for at least 15 minutes. Serves 2.

I used ingredients fresh from my garden, except for the radishes, to create the salad. Since I was the only one who would be eating this gorgeous salad, I cut the recipe in half, which was just the right amount. I didn’t have tarragon on hand, but I had plenty of fresh dill from my herb garden. And, in place of a lemon, I substituted a lime. The beauty of this recipe is that it can be adapted and still taste amazing.

I loved the radish cucumber dill salad. It was refreshingly crunchy and the dill and sprinkle of sea salt added so much flavor. I am still astounded…at myself. I used to dislike radishes and cucumbers were marginal for me. Now, two years in on a plant based journey, I marveled at the beauty and tastiness of my lunch. And this salad is incredibly healthy for me, with the combination of powerful foods and herbs.

I chopped up a tomato from my garden, and toted it and my bowl of salad to the office, so I could eat while I prepped for a listing appointment. My pretty lunch was so satisfying, on so many different levels.

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Echinacea

This medicinal herb is commonly found growing in the wild, and in backyard gardens and borders as a decorative flower. Also called the purple coneflower, this plant is in the daisy family. I grow it in my own backyard paradise.

Once known primarily for preventing and easing colds, echinacea has become one of the top selling herbal supplements, and for good reasons. This pretty flower has many health benefits.

Echinacea contains a compound called echinacein that protects healthy cells from viruses and bacteria that are trying to invade them. The herb is beneficial in helping the body heal quickly from colds, flus, sinus infections, bronchitis, sore throats, hay fever, canker sores and ear infections. It also heals gingivitis, eases an enlarged prostate, reduces the size of enlarged lymph nodes and clears up urinary tract and yeast infections. Echinacea purifies the blood and has powerful anti-inflammatory properties.

Echinacea has potent immune boosting properties. It is also a natural painkiller for headaches, toothaches and body aches.

Used as a topical ointment or salve, echinacea soothes and heals skin conditions such as irritations, psoriasis, eczema, boils, scrapes, wounds, bug bites, bee stings and sunburns.

Echinacea can be taken in capsule form, as a tincture, or used fresh or dried to make tea. It can be purchased in health stores or health conscious grocery stores. See link below to buy echinacea online. The flowers are perennials and very easy to grow. I use the leaves and flowers, freshly picked, to make hot tea, although the entire plant has health benefits.

I cover the leaves and a flower in boiling water and steep for at least 15 minutes. I especially like adding lime slices to my echinacea tea. When my flowers are in season and blooming, echinacea goes into my daily afternoon tea rotation. Anthony William recommends using echinacea for short periods of time, a few days to two weeks, to support the immune system without overstimulating it.

Order echinacea below.

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Radishes

I have had an interesting relationship with radishes. It’s not really a love/hate relationship, as I’ve disliked them since childhood. My gardener grandfather, Pop, tried unsuccessfully every spring to get me to eat one of these cruciferous veggies. It became a long running joke between us.

“Have a radish?” he would say with a grin, offering me one.

“No thank you!” I would firmly reply.

It wasn’t that I was a picky eater, either. I liked most foods. I wanted to like radishes. Every once in a while, I would nibble on one, hoping it tasted differently than the last one I tried, to no avail.

I completely abandoned any attempt to like radishes by adulthood. If they showed up in a salad, I picked them out, telling myself that I didn’t like radishes.

When I received Life Changing Foods, by Anthony William, I discovered he had devoted a section to radishes. I read through the info.

Radishes support and replenish the immune system. The sulfur in this veggie repels any type of pathogen and kills off parasites. The sulfides keep arteries and veins clean, which prevents plaque from building up. Radishes are incredible heart food, preventing cardiovascular disease and issues by increasing good cholesterol and lowering bad cholesterol. And the skin of this little root vegetable helps to prevent all types of cancers. They also restore the kidney, liver, pancreas and spleen.

With radishes, we get a two-for-one deal. Not only are the roots health boosting, the greens are one of the most prebiotic foods available, second only to wild blueberries. Radish leaves contain nutrients such as vitamins, minerals, antioxidants, phytochemicals and cancer fighting alkaloids, plus the greens possess antibacterial and antiviral properties. They repair the colon and parts of the intestinal tract that have lost the ability to absorb nutrients. Radish greens cleanse heavy metals from the body, removing mercury, lead, arsenic and aluminum. They also stave off neurological conditions, including MS, ALS, Parkinson’s and Lyme disease.

After reading about the extraordinary benefits radishes offer, I knew I needed to rethink my attitude about this powerful food. I’ve already discovered that my taste buds have changed since going plant based. Several other foods that I once disliked, I now enjoy.

I gave radishes another try. Pop would be proud of me. I can’t say radishes are my favorite food, however, I like them, especially combined with other foods in salads and slaws. In fact, this week I created a radish/red cabbage/carrot slaw with a zesty jalapeño dressing that I do love. See the recipe HERE.

I intend to incorporate radish greens in salads or add them to veggies to steam. And next spring, I want to grow them in my veggie bed. I can imagine my grandfather’s face brightening as he grins. “Have a radish?” At last I can answer, “Yes!”

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Radish Slaw with Jalapeño Dressing

This colorful slaw was inspired by a sample that I tasted at a local indie theater that specializes in vegan food. It contained the tasty combo of shredded cabbage and radishes, with the spicy tang of a jalapeño dressing.

I attempted a similar slaw of my own this evening, created without a recipe, combining red cabbage, radishes and carrots, and mixed with my version of a jalapeño dressing.

Here’s my “this and that” recipe:

Radish Slaw with Jalapeño Dressing

1 cup red cabbage, shredded

1 cup carrots, shredded

4 – 6 radishes, cut into thin slivers

Jalapeño Dressing

1/2 cup cashews, soaked in water

2 limes, juiced

1 cup cilantro

1 garlic clove, minced

1/2 jalapeño, seeded

4 tablespoons water

Sea salt & pepper to taste

Combine shredded red cabbage, carrots and radish slivers in a medium sized bowl.

Drain cashews. Combine cashews, lime juice, cilantro, garlic, jalapeño and water in a blender and blend until smooth. Salt and pepper to taste. Pour over slaw and mix well. Refrigerate. Makes 4 servings.

This slaw came together in minutes. The dressing is delicious without being too spicy, although I was more aware of the slight heat from the jalapeño after I finished the slaw. I suspect the slaw I sampled at the theater had an oil and vinegar base. This version has neither, nor does it contain sugar.

I tried my radish slaw and I loved it. This is a big deal to me, as I used to dislike radishes. They seemed too peppery and pithy to me. My grandfather, whom we affectionately called Pop, grew radishes every year in his huge garden. And every year he would offer me one of those little round red vegetables and say “Have a radish!” I always declined.

I’ve learned recently that radishes are so beneficial. Watch for a blog post about radishes and their health benefits this Friday. Pop…I’m eating radishes now, and enjoying them. You would be so happy about that!

Omega 3s: Non Fish EPA & DHA

Omega 3s fatty acids are one of the “good” types of fat. They can help lower the risk of heart disease, depression, dementia, and arthritis. The body can’t make them. We have to eat them in our foods or take supplements. Because I adhere to a plant based lifestyle, it’s important to me to get my Omega 3s through sources other than fish oil or fish based products. Fortunately, there are plant based options!

Omega 3s are a specific type of polyunsaturated fatty acids. The body can synthesize saturated fatty acids, but doesn’t have an enzyme that allows it to create omega 3s on its own. The three omega 3s found in food are ALA, EPA and DHA. I’ll create a separate post about ALA. This post looks at the health benefits of EPA & DHA.

EPA (eicosapentaenoic acid) is a 20-carbon fatty acid found in oily fish, algae oil and some plants. The body is able to synthesize this molecule in its original form. This, along with DHA, are the omega 3s most needed in high quantities to achieve the benefits they offer.

DHA (docosahexaenoic acid) is a 22-carbon molecule is also found in oily fish, algae oil and some plants. The body will convert some DHA molecules back to EPAs in order to keep them at fairly equal levels if you consume more DHA.

Plants that are high in Omega 3s include walnuts, chia seeds, flaxseeds, hemp seeds, and Brussels sprouts.

Health benefits of having enough Omega 3s include improved heart health, decreased inflammation throughout the body, fight against mental disorders and mental decline, lowered risk of cancer, support for healthy bones and joints, improved quality of sleep, infant and child development, relieve menstrual pain, anti-aging, healthy skin, and lowered risk for macular degeneration.

EPA & DHA repairs and strengthens areas of the nervous system that have been damaged by the shingles virus. They fortify the endocrine system so that it is less susceptible to damage from excessive amounts of adrenaline that can be the result of a thyroid condition, an over abundance of stress, or both.

Although I try to include foods that are rich sources of Omega 3s, I take a supplement to ensure that my body is receiving this vital nutrient. It was especially important to me while I was eliminating the shingles virus from my body. Omega 3s helped to repair the damage to my sciatic nerves.

Look for plant based options, if avoiding fish is important to you, as it is to me. Click the link below to order a non fish version of Omega 3s.

Order non fish EPA & DHA by clicking the link below.

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Red Cabbage

Today’s featured vegetable is not only gorgeous, it delivers amazing flavor and health benefits as well. Popular for use in slaws, because of its bold color, red cabbage can be used in a variety of other tasty ways.

Red cabbage is one of the most healthful and least expensive vegetables available and it can be easily grown in a veggie garden. It is rich in vitamins C, K, and B-complex and packed with minerals such as iodine, calcium, magnesium, potassium, and iron. It is also high in anthocyanin polyphenols which are powerful antioxidants that contain potent anti-inflammatory, anti-viral, and anti-cancer properties.

Red cabbage is well known for its high percentage of phyto-chemicals such as isothiocyanates, zea-xanthin, and lutein, strange looking words that mean this vegetable can help protect the body against colon, breast, stomach, lung, and prostate cancer. It also helps lower cholesterol levels by working with bile acids in the digestive process to remove cholesterol from the blood.

Red cabbage is the perfect food to create a healthy digestive tract as it is known to help reduce bad bacteria and promote good friendly bacteria in the gut. Red cabbage is especially beneficial for the nervous system and has even been shown to help reduce the buildup of plaque in the brain that can lead to Alzheimer’s disease.

It is also an excellent food for ulcers, osteoporosis, constipation, heart disease, candida, age related macular degeneration, fibromyalgia, dementia, and weight loss. Red cabbage is also great for boosting the immune system and reducing chronic inflammation in the body. (Info from Anthony William. Check out his website HERE)

Red cabbage can be eaten raw, in salads and slaws, added to wraps and nori rolls, or juiced with other vegetables and fruits. Lightly steam or sauté red cabbage to enjoy as a colorful side dish or mix with other cooked veggies.

I top sweet potatoes with shredded red cabbage, lightly sautéed with onions and garlic. The combo of sweet potatoes and red cabbage makes a delicious and satisfying meal. My favorite way to enjoy red cabbage though is to steam it with several other veggies, in my pressure pot. In minutes I have a colorful meal that is simple, fast and full of nutrients!

Watermelon, Strawberry & Ginger Lemonade

I love watermelon in the summertime, so when I find a new recipe that includes this juicy fruit and it is incredibly healthy, I try it. This unique spin on lemonade also includes strawberries and ginger. I made the frosty drink this evening, to accompany dinner.

Watermelon Strawberry & Ginger Lemonade by Anthony William.

8 cups of watermelon, cut into chunks

1 cup of strawberries, hulled and halved

1 1/2 tablespoons fresh ginger

1/3 cup freshly squeezed lemon juice

1 – 2 tablespoons raw organic honey (optional)

Combine ingredients in a blender and blend until smooth. Pour over ice in glasses. Garnish with lemon slices. Makes 4 servings.

These are ingredients that I always have on hand, this time of year. Frozen strawberries could be substituted for fresh. And I did not add the honey. I don’t like my drinks to be very sweet, and for me the strawberries and watermelon provided the right level of sweetness.

I keep a big bowl of watermelon chunks chilling in the refrigerator, which allowed me to create this easy drink in minutes. I cut the recipe in half, making two servings, and offered Greg a glass. He is not a fan of watermelon…however he liked the drink and finished off his glass.

I loved it! The blend of watermelon, strawberries, lemon juice and ginger was perfectly balanced…sweet and tangy with a kick of ginger. I’ll be enjoying this lemonade often.

California Poppy

This yellow orange flower, which is the state flower of California, has many health benefits. The roots, stems, leaves, flowers and seeds can all be used for medicinal purposes. The California Poppy, also called the Golden Poppy, is considered a sub-opiate because its effects are much milder than its cousin the red poppy, which is the source for opium.

This flower, which is actually an herb, is a rich source of vitamins A, C and E and the minerals calcium and magnesium. California Poppy has sedative properties, making it useful to treat insomnia, anxiety, stress, panic attacks, hypertension, colic and bed wetting in children, when it’s caused by anxiety or stress.

It’s also useful for behavior disorders such as OCD, bipolar disorder, ADD, Alzheimer’s, and ADHD. California Poppy is great for sharpening cognitive skills such as memory and concentration, making it helpful for both students and adults. It’s also an excellent natural pain reliever that can be substituted for over-the-counter and prescription pain meds.

California Poppy’s analgesic and antispasmodic properties relieve acute nerve and muscle pain. It helps to reduce fevers, slow a rapid heart rate, relieve a toothache and ease coughs. It contains antimicrobial properties as well, which makes this herb effective in treating cuts, wounds and skin irritations while soothing inflammation. California Poppy powder, mixed with coconut, treats and eliminates head lice.

As a tea, California Poppy relaxes muscles and the body and calms anxious thoughts, making it a great drink to sip before bed to promote a good night’s rest. Mix 2 teaspoons of dried herb in a cup of hot water and steep for 10 minutes. Add raw organic honey to sweeten, if desired, or a slice of lemon. (Info from Anthony William.)

California Poppy can be purchased in tea, tincture, extract, powder, dried or cream form, in health stores or by clicking the links below.

I use California Poppy in tincture form, placing a full dropper under my tongue. I began using this herb to help with nerve and muscle pain, at the beginning of my healing journey, and found that it had a very calming effect as well. I still use California Poppy occasionally, after an extremely busy day or if I have tight, sore muscles from gardening. I’m very interested in trying the herb in dried form, so I can make a nighttime tea before bed.

Order California Poppy by clicking the links below.

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Berries

I’ve been sharing a lot about berries this week. I’m participating in a July Berry Challenge, initiated by Anthony William and intended to encourage people to include more berries in their diets. There’s a good reason to make sure these little super fruits are enjoyed daily. They are powerful antioxidants.

Antioxidants fight free radicals in the body. Put simply, as Anthony writes in Life Changing Foods, antioxidants mean life, while oxidation, caused by free radicals, means death. Berries provide the antioxidants we need to fight oxidation and the aging process, and to survive the constant threats to our health and wellbeing.

Berries are an excellent source of iron, magnesium, selenium, zinc, molybdenum, potassium, chromium and calcium. They also contain traces of omega-3, omega-6, and omega-9 fatty acids, plus they stop excess adrenaline from damaging organs. Berries are rich in phytochemicals, amino acids, and coenzymes.

Berries are brain food. They enhance B12 and reverse brain lesions, calcifications, heavy metal deposits, scar tissue, adhesions and damage caused by expanded blood vessels. Berries protect against all brain disorders including cancer, ALS, Alzheimer’s, dementia, Parkinson’s, stroke, aneurysm, and migraines.

For heart health, think of adding more berries as well. These fruits protect heart valves and ventricles and remove plaque by dissolving fat deposits in veins and arteries. Plus, berries promote fertility by helping to keep a woman’s reproductive system in constant balance.

Bring more berries into the body to ease insomnia, inflammation, depression, anxiety, adrenal fatigue, thyroid disorders, fibromyalgia, eczema, psoriasis, edema, high cholesterol, hot flashes, heart palpitations, tingles, numbness, nerve pain, chest pain, dizziness, tinnitus, sluggish liver back pain and knee pain.

Grazing between meals with handfuls of berries raises the body’s vibrational frequency. And picking berries yourself, any of the varieties, is an extraordinary grounding experience.

I enjoy berries in a variety of ways. I add frozen strawberries and wild blueberries, one of the most powerfully healing foods on the planet, to my morning smoothies. I add berries to salads, combine them with melons, create flavored waters and teas with them, use them to top frozen banana ice cream and eat them fresh, by the handfuls.

I’ve felt a tremendous shift in my health and life, since adding more berries to my diet. I am deeply grateful for this simple, miraculous food.

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Mixed Berries with Honey

Today’s Try This Tuesday recipe is so incredibly simple, and yummy, that I wondered why I had not tried this before. I’ve declared this week Berry Week, for the blog posts, as I participate in a Berry Challenge on Instagram during the month of July. Created by Anthony William, the Medical Medium, the purpose of the Berry Challenge is to encourage and inspire people to eat berries every day.

It’s achieving its purpose!

I’ll post about the health benefits of these little superfoods on Friday. Today I’m sharing this easy recipe from Anthony, who has been posting lots of ideas for incorporating more berries into our lives

Mixed Berries with Honey

1/2 cup of strawberries, quartered

1/2 cup frozen wild blueberries, thawed

1/2 cup raspberries

1/2 cup blackberries

1 – 2 tablespoons raw organic honey

Gently combine berries with honey. Makes 2 servings.

So simple! I didn’t have raspberries so I increased strawberries to one cup. Any combination of berries can be used. All are beneficial, so pick your favorites and mix them up. Use locally produced raw organic honey, to receive health benefits that are specifically geared toward you.

I typically eat berries, and I do eat them everyday, without any sweetener at all, so I wondered if adding honey would make them taste too sweet. It didn’t! The honey added a rich warm taste that was just right. This would be a great alternative for those who are accustomed to adding refined sugar to their berries.

Honey coated berries can be eaten as is, added to a smoothie bowl, or…my favorite…used to top a bowl of frozen banana nice cream. Oh my…what a wonderful, and healthy, summer treat!