Best Summer Soup: Gazpacho

Gazpacho is one of my favorite soups during summer...actually anytime of year. This morning at the farmer's market I picked up some tomatoes that actually smell and taste like a tomato so I decided it was time for a gazpacho.  At home, I roughly chopped all organic and local vegetables: 3 large tomatoes; 1 pint cherry or mixed baby tomatoes; 1 cucumber, peeled; 2 celery stalks; 1 jalapeno; 1 red pepper; 1/2 cup baby spinach (optional); 1/4 cup parsley and basil leaves, amount of each is based on your preference. I put everything in the blender, with a 3 Tb. of balsamic vinegar, 2-3 Tb. olive oil, dash of salt and pepper. Then blend - that's it. You can also use hemp seed oil instead of olive oil for the EFAs. Chill & serve. 

Mineral broth

This broth was recommended to me by my amazing nutritionist, Lindsey. In order for me to get maximum nutrients in my diet, she recommends making my own broth with loads of veggies and chicken or beef bones (optional) and cook for hours and hours, up to 48. After, strain vegetables and toss and enjoy this full flavored and very nutrient dense broth at anytime - you're welcome to eat the cooked vegetables but all goodness has been transferred to broth. In pictured broth above, I used kale, onions, carrots, celery, zucchini, yellow summer squash, 1 beef bone, 1 bunch parsley, spinach, small piece of ginger and sweet potatoes. I simmered for about 8 hours one day, let rest overnight, then slowly simmered again the next day for about 10 hours.  Strained it, added some salt and trace mineral drops, and enjoyed.

In My Lunch Box - Tuna, Quinoa and Millet Salad

I find it important that I eat nourishing and satisfying meals at work as well as at home, meaning I need to have these foods on hand at the office in order to stay on track and not deviate when I get really hungry and possibly raid the office snack cabinets! Most days I take a prepared lunch box with me to work. It's often hard to prepare lunches early in the morning before my commute so I put aside a couple hours on Sunday to make a couple meals. Even if I just prepare my protein and make a simple salad in the morning, without dressing, I have done most of the work and can just box up and stick in the office refrigerator until I'm ready. There, I can toss with a little oil, vinegar and gomasio that I keep at my desk, and lunch can be served...

Below is a recipe for Tuna and Quinoa Salad

Tuna, Quinoa and Millet Salad

Prepare Quinoa and Millet as directed and let cool to room temperature. 

In a large bowl mix one can tuna, 1 Tb. mayonnaise, 1 Tb. Gomasio, dash of cayenne pepper, 1 Tb oil of your choice, 1 Tb. vinegar apple cider vinegar or lemon juice. In another bowl, whisk 1 Tb oil and 1 Tb. vinegar; toss over arugula leaves, thinly sliced red cabbage, and 2 diced tomatoes or a handful of small pear or cherry tomatoes.  Add tuna mix to cooked quinoa/millet; gently mix. Toss with arugula mix and season to taste with salt and pepper. Serve or box up for tomorrow's lunch! 

Carrot, beet, apple, ginger juice

Another great and simple fresh juice: 

1 carrot

1 beet

1 apple

2in piece of ginger

Juice and enjoy!

Spicy Tuna Hand Rolls, My Way

I love my sushi but imitating the delicate nigiri or sushi rolls at home has always been a challenge. Here is a quick recipe for "my style" spicy tuna rolls which doesn't include rice. And don't be disappointed if they fall apart easily...

Spicy Tuna Hand Rolls, My Way

1 lb. grade A Ahi Tuna

2 Tb. sesame oil, or to taste

1-2 Tb tamari, or to taste

1 jalapeno

1 avocado, sliced

1/2 cucumber, peeled and julienned

4 lettuce leaves

sunflower sprouts

Gomasio

Chop some sushi grade ahi tuna in small cubes. Mix with a little sesame oil, gomasio, tamari, minced jalapeno. Take large spoonful of tuna mix and place on lower corner of Nori seaweed sheet. Top with slices of avocado, cucumber and lettuce leaf, and a few sunflower sprouts. Roll and use a little moisture to keep seaweed roll secure. For extra color and crunch add julienned daikon or carrots. Roll & enjoy!

For the  best sushi in the Bay Area try Sushi Ran.

Good thing: Chia Seeds

One night while I was hanging out with my mom, we watched Dr. Oz talk about 5 must-haves in an anti-aging diet. 2 things were somewhat need to me: chia seeds and turmeric. So the next day, I purchased a bag of chia seeds from Whole Foods (haven't experimented with turmeric just yet) and began sprinkling them over my salads and adding them to my morning smoothie. We've all heard about the benefits of Omega-3 fatty acids and their vital role as building blocks of every cell in our body, but what I didn't know is how omega 3 dense chia seeds are, about 64%. "You need these omega-3′s for proper cell membrane formation and function." Look at the nutritional comparison table and start to see how much pure raw health is in a serving of raw chia seeds. 

Read more by Dr. Weil. 

Sources: http://bestchiaseeds.wegrc.com/

Friday NIghts at the de Young

A couple years ago Guido and I discovered Friday Nights at the de Young, which is a free night the museum hosts showcasing live music and dancers which tie into one of the current exhibitions.  They provide art projects for kids and a bar for adults, as well. A couple weeks ago I went to see the Gypsy Jazz Quartet (actually a trio that night) and the Picasso exhibition from the Musée National Picasso, Paris. Both band and exhibition were excellent, but the best part of the evening was my quiet stroll through the upstairs galleries of Californian art; the beauty of this state and how it's portrayed by these early 20th century painters always enchants me. 

Finally.......FIGS!

The Romans believed that figs were a gift from Bacchus, the god of intoxication, and i see why. Figs are too briefly in season, and their color, here of the Calimyrna variety, their delicate ripeness, sweet honey smell, and chewy, crunchy/seedy texture leaves me always wanting more...I can never get enough. They not only taste  of such sweet goodness but have a wide spectrum of health benefits.

Prevent constipation: There are 5 grams of fiber per three-fig serving. Their high fiber content helps in healthy bowel function and prevents constipation.
Lower cholesterol: Figs contain Pectin, a soluble fiber. When fber goes through the digestive system, it mops up globes of cholesterol and carries them out of body.
Prevent coronary heart disease: Dried figs contain phenol, Omega-3 and Omega-6. These fatty acids reduce the risk of coronary heart disease.
Prevent colon cancer: The presence of fiber helps to mop up and usher out cancer causing substances.
Lowers Triglycerides: In being able to lower triglyceride levels, fig leaves have been said, as a result, to improve cardiac health.
Protection against post-menopausal breast cancer: Fiber content in figs give protection against breastcancer.
Good for diabetic patients: The American Diabetes Association recommends figs for a high fiber treat. Fig leaves reduce the amount of insulin needed by diabetic patients who have to take insulin injection. Fig is rich in Potassium. Potassium helps to control blood sugar. Fig leaves have anti-diabetic properties
Prevention of hypertension: People used to take more sodium in the form of salt. Low potassium and high sodium level may lead to hypertension.Figs, on the other hand, are known to have high levels of potassium, a mineral that is effective in lowering and controlling high blood pressure.
Strengthens bones: Not only are figs rich in calcium, promoting bone density, but they also prevent the loss of urinary calcium which also prevents bones from thinning out.
Urinary calcium loss: People having high salt diet may be affected by increased urinary calcium loss. Potassium content in figs helps to avoid that.
Prevent macular degeneration: Vision loss in older people is due to macular degeneration. Fruits and figs generally are good for avoiding this condition.
Relief for throat: The high mucilage content in figs, helps to heal and protect sore throats.


Sources:  http://www.organicfacts.net/health-benefits/fruit/health-benefits-of-figs-or-anjeer.html
http://www.medicaldaily.com/news/20101108/3444/health-benefits-of-figs-and-fig-leaves.htm

Eggs...the perfect package!

I think Anthony Bourdain says it all, and I quote "I'm an egg slut."

Eggs - they are perfectly packaged, with a mix of fat and protein that can be enjoyed at breakfast, lunch or dinner...

I like mine poached, scrambled with broccoli or in an omelet of mixed greens. Guido likes his soft-boiled with a dash of Maggi..I know, Maggi...shame on you Guido :) 

"Eggs have a high nutritional value, an excellent quality of protein, are only 70 to 80 calories each, and are not high in fat." So anyway you cook eggs, they are bound to be good...but do you know who is raising your eggs? 

Read more on the health benefits of EGGS:

http://www.womenshealthmag.com/nutrition/benefits-of-eggs

http://www.medicinenet.com/script/main/art.asp?articlekey=60421

http://www.healthonlinezine.info/9-health-benefits-of-eggs.html

Good thing: Hemp Seed Oil

I'm always looking for new oils to use for cooking but mostly for salads. Olive oil is my go to oil for cooking, but more recently I've been using other oils, like Udo's Oil, flax seed oil, and hemp seed oil for salads.  The latter oil is my favorite - not only is it a great source of Omega 3 & 6, it has a nutty, earthy flavor which I enjoy so much on a fresh salad or drizzled over soup. Finally hemp is breaking away from its association to marijuana and we are starting to value its incredible health benefits in the West. Hemp oil is comprised of 25 percent protein, says Dr. Andrew Weil, the program director for the Arizona Center for Integrative Medicine. This high-quality protein provides amino acids in ratios similar to the protein in meats and eggs. The structure of hemp oil proteins makes them easily digestible. Compared to other oils, hemp oil provides the protein and amino acids the body needs without adding unnecessary calories. Studies have shown that using Hemp seed oil can also improve energy levels, blood pressure, regularity, cholesterol levels, hair, finger nails, and help ease joint and arthritic pains. It can also help to improve concentration levels and assist in combating mood disorders. Recent studies have also shown that EFA's can help prevent heart disease, cancer, diabetes, stroke, and also relieve symptoms of chronic illness in both humans and pets. Note that Hemp Oil can lose some of its health benefits if cooked at too high heat.

Here are more strong facts as to why we should incorporate Hemp in our diet!

Hemp has had a long-standing relationship with humanity; modern science reveals that it contains all the essential amino acids and essential fatty acids necessary for human life, as well as a rare protein known as globule edestins that is very similar to the globulin found in human blood plasma.

Hemp seeds contain the most balanced and richest natural single source of essential oils for human consumption. The E.F.A.'s not only help to restore wasting bodies, but also improve damaged immune systems, so it is not so surprising that modern researchers have studied them in relationship to the modern immune attacking AIDS virus. (Eidlman, M.D., Hamilton, ED.D, Ph.D 1992).

Hemp oil is natures most balanced oil for human nutrition (3:1 LA to LNA ratio) and is easily digestible; in fact this oil could provide all of our Essential Fatty Acid (EFA) requirements for life, due to the balanced 80% EFA content of the oil.

It is classified as a ‘superfood’, and a very rich source of omega 6 omega 3 and omega 9 essential acids and is in fact the only plant oil to contain both omega 3 & 6. It now rivals flaxseed oil and evening primrose oil, because of the levels of Gamma Lindenic Acid (GLA) which it contains, it is also a rich source of antioxidants.

Apart from its high protein content it also contains high levels of , dietary fibre, carbohydrates, vitamin E and other trace minerals. Hemp is one of the purest plants on earth and one of the few cultivated crops that needs no pesticides or herbicides to produce a healthy crop. It is a hardy plant, able to withstand diverse, severe and extreme weather conditions.

It is easily absorbed into the skin, offering protection from the ultraviolet rays of the sun, has healing properties that soothe and treat the symptoms of psoriasis and eczema and has the ability to repair damaged hair. Recent research studies have concluded that it has a positive effect on the cardio vascular system, psychiatric disorders and disorders of the immune system, especially arthritis, diabetes, neuropathy and symptoms associated with pre-menstrual syndrome (PMT).

Hemp oil is delicious and nutritious, when used as a salad dressing. It contains less saturated fat than any of the other natural oils and when heated it does not smoke, nor does it produce trans-fats at normal cooking temperatures. It can be stored in the freezer and will not solidify, therefore needs no defrosting.

BENEFITS OF HEMP OIL

100% Natural	Naturally Rich in Omega 6, 3, & 9 Oils
Rich in GLA	Excellent Source for Vitamin E
Cholesterol Free	Great Source of Amino Acids
Flavorful Nutty Taste	Contains Important Vitamins, Minerals, & Antioxidants
Gluten Free	Good Source of Chlorophyll
Very Economical	Most Unsaturated Fat in the Plant Kingdom
Trans Fatty Acid Free	Excellent Source for Sterols & Steroline
Good source of Vegetarian Oil

Sources:http://reviveamericanow.myfastforum.org/archive/the-health-benefits-of-hemp-oil__o_t__t_182.html

http://www.regenerativenutrition.com/content.asp?id=64

http://www.nahanniriverherbs.com/267,284

Poached Atlantic King Salmon and Sauteed Kale

One of my favorites...good quality poached salmon filet with sauteed greens. Simple, satisfying and flavorful. I prefer to use fresh organic ingredients and wild salmon. 

Poached Salmon and Sauteed Kale

1 lb. Atlantic King Salmon

1/2 lb. Kale, any variety, coarsely chopped

1/4 lb. brown mushrooms, thinly sliced

1 yellow onion, thinly sliced

salt and pepper

1 Tb. Olive oil

1 Tb. Hemp or Sesame oil

1 Tb. Tamari (gluten-free soy sauce)

Gomasio

Cayenne Pepper

Mache garnish

1. Bring a small pot of water a boil. Poach salmon in boiling water for no more than 4-5 minutes, depending on thickness, should be pink inside, or as desired. Take out of water and let cool on plate, will continue to cook. 

2. Heat olive oil in a large saute pan over medium heat. Add onion and saute unitil tender, about 4 minutes. Add kale and cook for another 2 minutes, until slightly wilted. Add mushrooms and cover, cook for 5 minutes.  Season with salt and pepper, dash of cayenne, if desired. 

4. Plate kale, mushroom mix onto plate, top with salmon. garnish with a few mache leaves and sprinkle with Gomasio. Drizzle Tamari and chosen oil on top. Serve while warm.