Winter or Summer Squash a la Coconut Oil

Recent research has made it clear just how important winter squash is to antioxidant intake, especially because of the carotenoid antioxidants. No single food provides a greater percentage of certain carotenoids than winter squash. One study determined winter squash to be the number one source of alpha-carotene and beta-carotene among certain cultures and populations segments that thrive. In addition to the carotenoid content these delicious foods are full of another powerful antioxidant, and that is that they are a very good source for vitamin C in winter. They are also full of anti-viral, anti-bacterial, and anti-inflammatory substances found in these delicious succulent foods.

The best part is that they have just enough starch in them to make my eyes twinkle with anticipation of my first and last bite!

Bake

This is how I like them best. Bake them whole or cut them into pieces like the picture above. Yes, I know, it takes some strength to cut them. If you cook them whole they will be easier to cut after cooked. But, if you have the strength to cut them, it is good to de-seed them as some of the seeds can cause a little more of a bitter taste. I always say, go the easy route.

The picture of squash in this post was lavishly topped with fresh sage before cooked. While cooking it was basted with coconut oil and salt.

Boil/Steam

The same goes here for cutting the squash. Place in pan with a little water and/or a steamer. Be careful not to over cook. Squash cooks fairly quickly. When your fork goes into the flesh easily, remove from heat and hot pan immediately, otherwise the flesh gets too soft and looses it’s flavor.

Toppings

Coconut Oil is fabulous.

Barlean’s High Lignan Flax Oil is another great taste.

Stryian Pumpkin Seeds Oil is to live for.

Butter or Ghee

Could it be that simple?

Yes, please don’t think you need to make recipes that include a lot of ingredients or spices. Their uniqueness is often overtaken with other flavors. When you take fresh foods out of the oven or sauce pan, all you really have to do is top them with an exquisite oil (you must use the best), some Celtic Sea Salt, and some additional spices if you like. Fresh is good, simple is better because then you get to enjoy the unique taste of fresh Earthly foods.

Spices to add:

Cumin, Basil, Rosemary, Parsley, Cayenne, Italian Seasoning, Chili Powder.....to name a few!

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Broccoli with Simple Toppings

Why broccoli? This delicious sulfur rich vegetable contains abundant mineral elements needed for hundreds of physiological processes to inspire a vibrant body. Here are just a few reasons to put sulfur rich foods in your diet:

1. Sulfur is required for the synthesis of Glutathione, one of our primary endogenous antioxidants. Glutathione, simply put, is your body’s master antioxidant. Existing in every cell of your body, Glutathione is produced within each cell to cleanse and protect your body at the cellular level by detoxifying, removing heavy metals, and fighting free radicals.

2. Sulfur provides strength and resiliency to hair and nails. Sulfur has been known as the "beauty mineral" because it helps the complexion and skin stay clear and youthful.

3. Sulfur is required to synthesize taurine. Taurine is essential for a healthy cardiovascular system, strong muscles, and the central nervous system.

So let’s eat more sulphur rich vegetables and that means BROCCOLI!

There are many ways to make broccoli, cooked and raw. I personally like it better cooked. But, if you are a dedicated raw foodie, or just a lover of raw broccoli, you might find that it is sometimes wonderful to marinate it over night first. Here are a few ideas to start putting this wonderful sulphur rich food into your diet more often with a simple variety.

Raw Marinade

3 cups finely chopped broccoli

1 tbsp olive or Barlean's flaxseed oil

1 lemon or lime juiced

1-2 tsp Nama Shoyu or dash of Celtic sea salt.

Toss the broccoli with the sauce until it is well coated. Cover and let marinate overnight in the refrigerator. The marinade ingredients help to “cold cook” the broccoli, which tames down some of the raw flavor.

The next day, drain out the marinade (can be saved for salad dressings or sauces).

 Add this broccoli to any salad or fine chop for a chopped veggie salad. Add pine nuts, nutritional yeast, more olive oil and of course, salt!

 Cooked Broccoli

 Cut broccoli onto the desired size for serving. Place is a saucepan in a small amount of water and boil/steam or slow cook on a low heat. When it is tender, the way you love it, remove from the pan and place in a serving dish. Top with one of the following toppings.

Topping Options:

 Pumpkin Seed powders are delicious on any steamed or boiled vegetable. Simply grind dry seeds in a coffee grinder to produce a fluffy powder.

Sprinkle one of the seed powders lavishly on the Broccoli. Top with Barlean’s Flax Oil and Tamari or Celtic Sea Salt.

Oils:

Olive Oil is fabulous on broccoli. Add some pine nuts for an instant dish full of crunch and flavor. Just drizzle on top with a yummy salt.

Flax is also fabulous if you use Barlean’s High Lignan Oil. The flax pairs beautifully with Tamari.

Butter and Ghee (from Pasture grazed animals) are always delicious on vegetables and the veggies are said to be healthier when mixed with a good source of saturated fat. Add a squeeze of fresh lemon juice, and you will think you are in a 5 star dining room.

Remember to keep it simple, fresh and organic. It will always be delicious! Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.

At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun.

Click here to learn more.

Mixed Vegetables

This dish was actually my breakfast one morning. Most people don’t think of eating veggies for breakfast, but I often have them and enjoy them immensely. A heavy first meal does not work for my tender digestion, so veggies set me up great for the day.

As you can see this tantalizing dish contains a variety of veggies. When you have a variety of small amounts of left over veggies, that is the perfect time to steam them all together. Or, you could be more intentional and buy a few of your favorites, then rustle up different combinations for breakfast, lunch and dinner.

My favorite topping is simple:

Ground sesame seeds, Barlean’s High Lignan flax oil, and Celtic Sea Salt.

If you don’t have sesame seeds or flax oil, drizzle a little olive oil on top, or pasture butter. Trust me, you will love it! Don’t forget your cultured vegetables!

Learn how to revolutionize your life with the new “4-Week Dietary Makeover”, an online course that delivers a dynamic approach for a dietary lifestyle like the Centenarians.  I promise this course will awaken and inspire you with a diet delicious enough to last a lifetime.At age 67, I finally found the right combination of Raw, Cooked, and Cultured Foods. Join me as we journey ahead with strength, vitality and fun. Just launched and on sale now.Click here to learn more.

My Girl (An excerpt from my writings)

The following is a fun missive about my relationship with my body, an excerpt from my writings and memoir. My Girl

Through a lifetime of study I am with myself in a way that is more aware than I was when I was young. It seems I constantly open and expand. It is like there are two of me now. The one doing, acting - the body; and then there is me the observer – the one steering me. Sometimes that part of me steering me is asleep and my body just moves – and then there are times I am acutely awake watching me – my body. Can you believe that sometimes we fight – or argue – negotiate for the actual play out of the entire day, an hour or a minute?

I care about her, this vessel I live in – she is My Girl. She carries me through the day. She takes walks, swims and dances for me. She eats for me, expresses me in all ways. Without her I would just be a mind with wishes and longings. But with her I get to explore, I get to feel, I get to see and smell, and chew and swallow, and dance and play. I get to feel life move through me. I get to feel the Earth move through me: the air, the water and the soil. With her I get to feel, to laugh and cry. I get to watch movies. I get to drive my cool car and hang out with my friends. I get to clean and take care of my house too. I get to dress her, groom her, make her pretty. I get to say who touches her. I get to touch her. I get to touch others. She is not me. She is My Girl. She is mine to live in. How she functions determines how I get to live, what I get to do while I am living here on Earth.

I love taking My Girl for walks because I love nature. I love moving and seeing beauty. I love to hear too; music, inspirational talks, stories from my friends and the sounds of birds in the morning. I love putting her to bed at night when she is exhausted. Sometimes it can be a chore to brush My Girls teeth and wash her face when she is tired. She does not want to move anymore than I want to make her. Sometimes I am tired too – tired of steering her, feeding, motivating, and managing her.

This is our one opportunity and she has been bestowed to me to live here for a limited time on the Earth. I continually have many decisions to make about how to care for My Girl. New information is always pouring in and I keep searching for better ways to live and experience this life she and I have been given.

One day, during our exploration, My Girl and I were awakened profoundly.

In a flash, all of a sudden, I could see more about how 2w was not just living on top of the Earth, but that she was connected to the Earth. I saw how she was and is part of the Earth. Now I was able to see and feel how I live with My Girl and the Earth together. No wonder I loved the Earth so much. She, the Earth, is also I and My Girl's life source. Now I could see how My Girl breathed her, was watered and fed by her. I started to see what My Girl did that had an impact on the Earth. Now I could see how I had to motivate and steer My Girl in ways that would care and steward the Earth as well. Oh gosh, now I had an even bigger challenge in stewarding my My Girl, but it was worth it. My Girls life and me were enriched by this awareness.

Knowing how the Earth works actually helped me to see how My Girl works-both of us a living ecosystem. I am not sure why I didn’t see that earlier in My Girl’s life, and me because it is quite obvious, but I didn’t. As a matter of fact, I did not see a lot of things. As time goes on I continue to see more.

I have found that I can ask to see. The request to see is not visual. All I have to do is open My Girls eyes and heart to see that way. I am talking about “seeing more of life, hearing from the great mystery, the place my soul communicates with to obtain a larger perspective. It’s like the me that is moving My Girl’s fingers right now lives somewhere else in addition to inside My Girl. When I go to that place, there is space and more voices to communicate with. Perhaps it is God, my angels or my higher power. Those are the names the humans give the mystery voice – our source – and our inner guidance. When I touch in this space – real close and quiet, I feel love.

I am in love with this experience and with My Girl. I truly love her and am grateful for her.  I enjoy taking care of her. She serves me so I do my best to serve her.  Because.

She is My Girl.

What Do I Do With String Beans?

I don’t know why, but I can’t seem to get enough string beans lately. Fresh, organic and abundant everywhere on Maui, they call to me. I simply cook them in a sauce pan with about an inch of water.

When they are tender the way I like them (about 10 min at most), I transfer them into a serving dish and add a pat of Raw Organic Pasteur Butter, which according to past and recent food studies, is the most healthy way to deliver the vital nutrients from vegetables to your cells.  Top with delicious Celtic Sea Salt and fresh ground pepper and you will be a happy camper.  Seriously, it does not get better than this!

Here are some variations for toppings:

Barlean’s High Lignan Flax Oil

Ghee

Olive Oil

Organic Pasteur Butter (if you don’t have raw)

Coconut Oil (not my favorite on most vegetables, but luscious on yams, sweet potatoes, and squash)

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Beets Recipes: Raw, Cooked and Roasted

Ahhhh, beets. Another veggie I just can’t get enough of lately. Besides making Beet Kvass, raw beet/apple salad, roasting them, and other variations of cooked beets, beets are just divine when cooked in some water then topped with your favorite oil, butter and salt.

 Here is my favorite simple beet recipes that sings with flavor and luscious richness.

Wash and slice beets into rounds. Put into a saucepan and with enough water to barely cover them. Begin cooking on high heart, and then reduce and steam until tender. You can also slow cook them. The time will depend on the thickness of the cut beets and your desired tenderness.

Purchase hulled sesame seeds. Put about ¼ of a cup into a coffee grinder or blender/vita mix, and blend them into a soft powder. (Be careful not to over grind them as they will turn to a sesame butter, which is Tahini. Make extra powder and refrigerate for next time!

When your beets are tender, drain off the liquid they cooked in and place them into a serving dish. Top beets lavishly with this sesame powder, and then pour a tablespoon or so of Barlean’s Flax Oil. Top with Celtic Sea Salt. That's it! Trust me, the sauce that is naturally created from the rich combo of sesame and flax oil delivers the best of raw and cooked foods together. The sesame seeds and flax oil are raw, which provides value to your body. And, the beets are delicious and easily digestible.

Don't forget the beet greens. If you have them attached to your fresh beets, include them in your cooking. I love, love, love them. Chop the stems from the leaves if you like, then place the leaves on top of the beets when they are about half way cooked. Then enjoy them all together.

Learn how to revolutionize your diet life with the new "4-Week Dietary Makeover", a course that will gives you everything you need to know about nutrition and how to make luscious foods easily, affordable and simple.  Click here to learn more.