Today's Recipe - Cajun Kidney Bean Chili

Today's Recipe
If you don't know what to serve for dinner tonight ...

This tasty, easy-to-prepare version of chili is a great addition to your Healthiest Way of Eating. Beans are a good source of health-promoting dietary fiber as well as a vegetarian source of protein. Enjoy!

Cajun Kidney Bean Chili
 
Prep and Cook Time: 25-30 minutes
Ingredients:

• 1 medium yellow onion, chopped
• 1 medium yellow or red bell pepper, diced
• 3 cloves garlic, pressed
• 1 tsp paprika
• 1 TBS chili powder
• 1/2 tsp dried thyme
• 1/2 tsp dried oregano
• 1/2 tsp fennel seeds
• 1 tsp ground cumin
• 1/8 tsp cayenne pepper
• 2 cups cooked or 1 15 oz can (no BPA) kidney beans
• 1 15 oz can diced tomatoes
• Salt, pepper and olive oil to taste
• Optional: cooked ground turkey

Directions:

1. Chop onion and press garlic and let sit for 5 minutes to bring out their hidden health benefits.
2. Healthy Sauté onion and bell peppers for 5 minutes.
3. Add garlic, spices, tomatoes and kidney beans.
4. Simmer for 15-20 minutes.
5. Season to taste with salt, pepper and olive oil.

Serves 2 Printer Friendly Version of Cajun Kidney Bean Chili
In-Depth Nutritional Profile for Cajun Kidney Bean Chili
Healthy Food Tip

Can you tell me more about pasteurization and whether I should consider buying unpasteurized (raw) milk?

The Pasteurized Milk Ordinance (PMO) that was first proposed in 1924 by the United States Public Health Service has been adopted, in its 2003 revision, by 46 out of 50 states. (The four non-adopting states have passed similar ordinances of their own.) The PMO calls for the pasteurization of milk as a way of killing any potentially disease-causing bacteria in the milk, including Campylobacter, Escherichia, Listeria, Salmonella, Yersinia, and Brucella. I would also like to note that in 32 states, it is legal to sell and distribute raw, non-pasteurized milk and that both forms of milk exist in the majority of states.
Today there are more pasteurization options in the marketplace than there were in 1924; these options include high-temperature, short-time methods as well as low-temperature, longer time methods. The goal of all methods is the same: to kill potentially pathogenic bacteria that may be present in the milk or milk product (like cheese or yogurt).

Temperature	Time	Pasteurization Type
63°C (145°F)*	30 minutes	Vat Pasteurization
72°C (161°F)*	15 seconds	High temperature short time Pasteurization (HTST)
89°C (191°F)	1.0 second	Ultra Pasteurization (UP)
90°C (194°F)	0.5 seconds	Ultra Pasteurization (UP)
94°C (201°F)	0.1 seconds	Ultra Pasteurization (UP)
96°C (204°F)	0.05 seconds	Ultra Pasteurization (UP)
100°C (212°F)	0.01 seconds	Ultra Pasteurization (UP)
138°C (280°F)	2.0 seconds	Ultra-high temperature (UHT) sterilization

Note: * = These temperatures and times are appropriate if the milk does not contain added sweeteners, and if it has not been condensed. If either of those changes applies, then the temperature must be increased by 3°C (5°F). In addition, eggnog is an exception to these rules and must be pasteurized according to a different set of times and temperatures.
There's no debate about the effectiveness of pasteurization for killing unwanted bacteria. There's also no doubt that pasteurization gives dairy products a longer shelf life by lowering the presence of bacteria that cause spoilage. But pasteurization also kills desirable bacteria found in fresh milk, and it denatures milk enzymes that may be active in the human digestive tract when fresh milk is consumed.
There is little research, however, to determine what nutritional benefits are lost when milk is pasteurized. I've seen speculation about changes in protein structure, calcium, amino acid, and vitamin C bioavailability all being triggered by pasteurization, but I have not seen research that confirms or rejects these occurrences.
As I mentioned earlier, in the majority of states, dairy farms are free to produce raw (unpasteurized) milk as long as they adhere to the conditions and restrictions set out in state law. The safety of unpasteurized milk depends on the quality of the cow's life,
including the immediate environment and feeding. It also depends on the quality of handling facilities once the cow has been milked. For these reasons, I recommend a very careful look at any dairy farm's procedures, track record, and publicly available information before becoming a regular consumer of its unpasteurized milk. Producers of raw milk should be carefully monitoring the milk for the presence of microorganisms and will be able to certify that the milk meets all federal and state regulations in this regard.
Because freshness is at a premium, and the product shelf life is greatly shortened (which is not necessarily bad) the dairy should be within driving distance of your residence so you can visit it in person. In some states, like Indiana, where it is illegal for a local dairy to sell unpasteurized milk, cows from the dairy may be leased in order for consumers to obtain a regular supply of raw milk.
In the absence of a very high-quality dairy farm in driving distance from your residence, I recommend purchase of pasteurized milk. Even though it's one step further from natural milk (which I would prefer), the health risks, however small, don't seem like a worthwhile trade-off in exchange for the potential benefits. If a high quality dairy farm, producing certified organic milk in unpasteurized form is available in your area, I would recommend considering this option.

Today's Recipe - Mediterranean Tomato Salad

Today's Recipe
If you don't know what to serve for dinner tonight ...

This easy to prepare Mediterranean-style salad complements almost any meal.

Mediterranean Tomato Salad
 
Prep and Cook Time: 5 minutes
Ingredients:

• 2 large ripe tomatoes, chopped into large pieces
• 1 medium red onion, sliced thin
• 2 cloves garlic, minced
• 1 TBS lemon juice or vinegar
• 3 TBS extra virgin olive oil
• 10 fresh basil leaves, torn into small pieces
• Sea salt and pepper to taste
• Optional:
• 1/2 cup mozzarella cheese
• 6 olives, chopped
• 2 tsp capers
• anchovies (use however much suits your palate)

Directions:

1. Slice onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
2. Combine and toss all ingredients. Add salt and pepper to taste.

Serves 2 Printer Friendly Version of Mediterranean Tomato Salad
In-Depth Nutritional Profile for Mediterranean Tomato Salad
Healthy Food Tip

Can you tell me how to convert the grams of omega-3 fatty acids on your omega-3 chart into teaspoons of oil?

Unfortunately, there is no simple way to convert grams of omega-3 fatty acids in our omega-3 chart into teaspoons of oil. There are two problems that get in the way here. First, remember that grams are units of measurement involving weight and teaspoons are units of measurement involving volume. (Weight is something you measure on a scale, and volume is the amount of space that something fills.) These two different categories of measurement don't have any simple relationship when it comes to food and nutrients. Second, remember that oil is only one component contained in a nut or seed. For example, you cannot make one tablespoon of flaxseed oil from one tablespoon of flaxseeds! Both of these problems leave you with no simple way to convert from grams of omega-3s in flaxseeds into grams of omega-3s in oil. However, here are some general principles you might find helpful:
On average, one teaspoon of oil weights 4.5 grams. This rule applies to all food oils, including flaxseed oil, olive oil, sunflower seed oil, and many others. Since no plant oil consists of 100% omega-3s, one teaspoon of a plant oil can never contain a full 4.5 grams of omega-3s. In fact, even a very omega-3 rich oil is seldom more than 50% omega-3, or about 2-3 grams of omega-3s per teaspoon (at the most). So right off the bat, you know that it's going to take more than one teaspoon of a plant oil to give you more than 2-3 grams of omega-3s.
With the above context in mind, let's look at one specific plant food and one specific oil, which are known to contain omega-3 fatty acids. In this case, we'll use flaxseeds and flaxseed oil as an example since flaxseeds stand at the top of our omega-3 chart. (We could also use other omega-3 containing foods and oils, including rapeseeds and canola oil, walnuts and walnut oil, soybeans and soybean oil, and others.)
In our omega-3 chart, we show flaxseeds as containing an average of 3.51 grams of omega-3s in every 2 tablespoons. As discussed previously, there's no simple way to convert from tablespoons of seeds into an equivalent amount of oil. The only solution is to look up flaxseed oil in a nutrient database (like the U.S. Department of Agriculture's free nutrient database that can be accessed online at www.nal.usda.gov/fnic/foodcomp/search/).
In a nutrient database, you'll find flaxseed oil to contain about 7.25 grams of omega-3s per tablespoon. You can already see here that half of that amount (1/2 tablespoon) would contain approximately 3.6 grams of omega-3s-very close to the 3.51 grams found in 2 tablespoons of seeds. So, using a nutrient database as your information source (in this case the SR19 version of the USDA database), you can see that it only takes ½ tablespoon of flaxseed oil to provide you with the same amount of omega-3s found in 2 tablespoons of flaxseeds. Once again, while there is no direct way to convert back and forth between our omega-3 chart into teaspoons of plant oil, you can use a nutrient database as a way to make the conversion.
If you are only wanting omega-3 fatty acids and nothing more, you can see that flaxseed oil will provide you with a higher amount of omega-3s more quickly than flaxseeds themselves. However, it is also important to remember that flax oil is not a whole food, and that whole foods like flaxseeds provide you with a far greater variety of health-supportive nutrients. If you are seeking optimal overall nutrition and not simply omega-3s, flaxseeds are the way to go. Because flaxseeds are very small, difficult to chew, and can often pass all the way through your digestive tract without getting digested, I also encourage you to consider ground flaxseeds instead of whole flaxseeds. You can purchase flax that has already been ground. It usually comes in a vacuum-sealed pouch, and just be sure to keep it refrigerated and observe the expiration date. You can also grind your own flaxseeds, and in this case, I recommend grinding only the amount you will be consuming that day.

Today's Recipe - Mediterranean Lentil Salad

Today's Recipe
If you don't know what to serve for dinner tonight ...

This easy to prepare Mediterranean-style recipe makes a great side salad or a perfect vegetarian lunch or dinner addition to your Healthiest Way of Eating. It provides you with a wealth of health-promoting vitamins and minerals including 220% of the daily value (DV) for vitamin K, 135% DV for vitamin C, 107% DV for molybdenum and 79% DV for vitamin A. Enjoy!

Mediterranean Lentil Salad
 
Prep and Cook Time: Prep: 20 min; Cooking: 25 min; Chill: 1 hr
Ingredients:

• 3/4 cup dried green lentils (you want to end up with 2 cups cooked)
• 2 cups water
• 3 oz canned/jar roasted bell peppers*, chopped
• 2 TBS finely minced onion
• 2 medium cloves garlic, pressed
• 1/2 cup chopped fresh basil
• 1/3 cup coarsely chopped walnuts
• 3 TBS balsamic vinegar
• 1 TBS fresh lemon juice
• 2 TBS + 2 TBS extra virgin olive oil
• salt and cracked black pepper to taste
• 1 bunch young dandelion leaves or arugula, chopped
• * If you prefer, you can roast the bell peppers yourself

Directions:

1. Wash lentils, remove any foreign matter, and drain.
2. Combine lentils and 2 cups lightly salted water in medium saucepan. Bring to a boil. Reduce heat, and cook at low temperature for about 20 minutes, or until lentils are cooked but still firm. Cook gently so lentils don't get mushy. When done, drain any excess water, and lightly rinse under cold water. Continue to drain excess water.
3. Mince onion and press garlic and let sit for 5 minutes to bring out their hidden health-promoting benefits.
4. Place lentils in a bowl and add peppers, onion, garlic, basil, walnuts, vinegar, and 2 TBS olive oil. Season with salt and pepper to taste. Marinate for at least 1 hour before serving.
5. Toss dandelion or arugula with 2 TBS olive oil, 1 TBS lemon juice, salt and pepper. Serve on plate with lentils.

Serves 4 Printer Friendly Version of Mediterranean Lentil Salad
In-Depth Nutritional Profile for Mediterranean Lentil Salad
Healthy Food Tip

Can you tell me about white tea, and is it true that white tea is even better for you than green tea?

White, green and black tea all come from the same plant (Camellia sinensis), but white tea is made from the unopened leaf buds of the plant, whereas green tea is made from the more mature, opened leaves. (Black tea is also made from mature, opened leaves, but undergoes a controlled fermentation process that results in its darker color.)
Both white and green tea contain a phytonutrient that has been high up on the radar screen in health research. This phytonutrient is a polyphenol called epigallocatechin-3-gallate (EGCG). EGCG is the primary polyphenol in both white and green tea, and it's a key reason why researchers have been interested in the properties of white tea with respect to prevention of cancer development (tumorigenesis). At this point we only have preliminary animal studies and in vivo laboratory studies in this area. These studies not only fail to look at everyday intake of white tea as part of a daily diet but also often involve specialized extracts made from white tea. But I am hoping that researchers will find enough reason in these preliminary studies to move on to large-scale human studies that examine the potential benefits of white tea drinking in an everyday Healthiest Way of Eating.
I would not call white tea "better" or "worse" for you than green tea. I think of both teas as having health benefits and as being different in their composition.
As always, quality is important when you are purchasing white or green tea, and I recommend organic teas produced by companies that have a reputation for high standards.

Insight for the Day 7/12/12

"I believe there's an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts."

Sylvester Stallone
Actor, Writer and Producer

Today's Recipe - Miso Salmon

Today's Recipe
If you don't know what to serve for dinner tonight ...

Try this Asian-flavored dish that is sure to become one of your favorite additions to your Healthiest Way of Eating. The salmon provides one of the best sources of those hard-to-find health-promoting omega-3 fatty acids. Enjoy!
Miso Salmon
Prep and Cook Time: 30 Minutes
Ingredients:

• 1 lb salmon, cut into 4 pieces, skin and bones removed
• 2 tsp light miso
• 1 TBS prepared Dijon mustard
• 2 TBS mirin (Japanese rice cooking wine found in Asian section of market)
• 4 dried medium size pieces of wakame seaweed, rinsed and soaked in 1/2 cup hot water for about 10 minutes (save water)
• 1 medium onion, cut in half and sliced
• 3 cups sliced fresh shiitake mushrooms
• 3 medium cloves garlic, chopped
• 1/2 TBS minced fresh ginger
• 2 tsp soy sauce
• salt and white pepper to taste
• garnish with minced green onion

Directions:

1. Preheat broiler with rack in the middle of the oven. Place a stainless steel or cast iron skillet big enough to hold salmon under heat to get very hot (about 10 minutes).
2. Rinse and soak seaweed, saving the water.
3. Slice onion and chop garlic and let sit for 5 minutes to enhance their health-promoting properties.
4. Prepare glaze by mixing miso, Dijon mustard, and mirin along with a pinch of white pepper. Generously coat salmon with mixture and let set while preparing rest of ingredients.
5. Heat 1 TBS seaweed water in a stainless steel skillet. Healthy Sauté onion, garlic, ginger, and mushrooms in broth over medium heat for about 5 minutes. Add chopped seaweed, 1/2 cup seaweed water and soy sauce and cook for another 5 minutes. Season with salt and pepper.
6. Remove pan that was heating from broiler and place salmon in it. Return to broiler and cook without turning for about 3-5 minutes depending on thickness of salmon. Top with sautéed onion/mushroom mixture and minced scallion.

Serves 4 Printer Friendly Version of Miso Salmon
In-Depth Nutritional Profile for Miso Salmon
Healthy Food Tip

Can you tell me about the phenols in extra virgin olive oil?

Why is it so important to use 100% extra virgin olive oil? The reason lies in this oil's unique phenol content. Extra virgin olive oil-oil made from the first pressing of the olives-contains the phenols protocatechuic acid, oleuropein, tyrosol, hydrotyrosol, dihydroxyphenylethanol, and other unique phenyl-ethyl alcohols as well as lignans and secoiridoids. (Lignans may already be familiar to you from your reading about flaxseeds. However, it is also important to know that certain lignans-including pinoresinol and acetoxypinoresinol-are key phenol components found in extra virgin olive oil.) These phenols are most concentrated in the first pressing of olives, which make extra virgin olive oil. Subsequent pressings-even those that produce virgin olive oil-do not contain the same concentrations of these unique phenols.
The high phenol concentration in extra virgin olive oil results in three key health benefits. First is the ability of this rich phenol mixture to help protect olive oil's vitamin E. Especially during the process of heating-and even at low heating temperatures-these phenols help to stabilize the vitamin E present in extra virgin olive oil. Second is the ability of this phenol mixture to engage in free radical scavenging. Especially when it comes to the neutralization of free radicals like hydroxyl radical and superoxide anion radical, the rich phenol mixture in extra virgin olive oil is especially important. In fact, research studies have confirmed the ability of extra virgin olive oil's phenols to help protect against free radical damage to LDL cholesterol as well as cellular DNA.
Reduction of inflammatory activity is a third area of potential benefit when it comes to the rich phenol mixture in extra virgin olive oil. Studies in this area have compared extra virgin oil to olive oil from later pressings, and the results show that extra virgin olive oil is able to lower certain markers of inflammation (called TXB2 and LTB2) during a window of time 2-6 hours after consumption of the extra virgin oil where olive oil from later pressings is unable to do so.

Insight for the Day 7/11/12

"Just trust that everything is unfolding the way it is supposed to. Don't resist. Surrender to what is, let go of what was, and have faith in what will be. Great things are waiting for you around the corner."

Sonia Ricotti
#1 Bestselling Author of Unsinkable: How to Bounce Back Quickly When Life Knocks You Down

Today's Recipe - Fennel Green Beans

Today's Recipe
If you don't know what to serve for dinner tonight ...

Try this creative combination of fennel and green beans for a tasty addition to your Healthiest Way of Eating. And it only takes minutes to prepare!
Fennel Green Beans
Prep and Cook Time: 12 minutes
Ingredients:

• 3 cups thin green beans
• 1/2 cup sliced fennel bulb
• 1/2 medium onion, sliced
• 1 fresh tomato, seeds and excess pulp removed, chopped
• 2 TBS fresh lemon juice
• 1 TBS extra virgin olive oil
• salt and cracked black pepper to taste

Directions:

1. Slice onion and let sit for 5-10 minutes to bring out its health-promoting properties.
2. Bring water to a boil in a steamer with a tight fitting lid.
3. Cut ends off beans and cut into 1-2 inch pieces. Slice fennel and onion.
4. Steam beans and onion together for about 3 minutes, and add fennel. Steam for another 2 minutes. Drain well and pat with paper towel so any excess water does not dilute taste.
5. Toss with rest of ingredients.

Serves 2 Printer Friendly Version of Fennel Green Beans
In-Depth Nutritional Profile for Fennel Green Beans
Healthy Food Tip

The Latest News About Green Beans

It's impossible to describe the potential health benefits of green beans and not mention bone health. Although we have yet to see research documentation in this area, we expect to see studies that document green bean support of bone health for five basic reasons: namely, its concentration of silicon, vitamin K, calcium, magnesium and phosphorus. The strong carotenoid and flavonoid content of green beans also appears to give this vegetable some potentially unique anti-inflammatory benefits.

What's New and Beneficial About Green Beans

• Because of their rich green color, we don't always think about green beans as providing us with important amounts of colorful pigments like carotenoids. But they do! Recent studies have confirmed the presence of lutein, beta-carotene, violaxanthin, and neoxanthin in green beans. In some cases, the presence of these carotenoids in green beans is comparable to their presence in other carotenoid-rich vegetables like carrots and tomatoes. The only reason we don't see these carotenoids is because of the concentrated chlorophyll content of green beans and the amazing shades of green that it provides.
• You can enjoy green beans while supporting food sustainability! Recent surveys have shown that 60% of all commercially grown green beans are produced in the United States, with large amounts of green bean acreage found in the states of Illinois, Michigan, New York, Oregon, and Wisconsin. Although countries like France, Mexico, Iraq, and Argentina are large-scale producers of green beans, there is plenty of this delicious vegetable available in our own backyard.
• If you are unable to obtain fresh green beans, you can still get many valuable nutrients from green beans that have been frozen or canned. We like fresh greens the best! But we realize that access to them can sometimes be a problem. When first frozen and then cooked, retention of some B vitamins in green beans (like vitamins B6 and B2) can be as high as 90%. Recent studies have shown that canned green beans—on average—lose about one third of their phenolic compounds during the canning process. They lose B vitamins as well—but in the case of some B vitamins like folic acid, as little as 10%.
• Green beans (referred to as "string beans" by the study authors) have recently been shown to have impressive antioxidant capacity. Research comparing the overall antioxidant capacity of green beans to other foods in the pea and bean families (for example, snow peas or winged beans) has found green beans to come out on top, even though green beans are not always highest in their concentration of specific antioxidant nutrients like phenolic acids or vitamin C. It's not surprising to find recent studies highlighting the antioxidant capacity of green beans! Researchers now know that the list of antioxidant flavonoids found in green beans is not limited to quercetin and kaemferol but also includes flavonoids like catechins, epicatechins, and procyanidins. Researchers also know that the antioxidant carotenoids in this vegetable are diverse, and include lutein, beta-carotene, violaxanthin, and neoxanthin, as noted above.
• Green beans may be a particularly helpful food for providing us with the mineral silicon. This mineral—while less well known that minerals like calcium and magnesium—is very important for bone health and for healthy formation of connective tissue. Green beans have recently been shown to stack up quite well against other commonly-eaten foods as a good source of absorbable silicon.

WHFoods Recommendations

To retain the maximum number of health-promoting phytonutrients and vitamins and minerals found in green beans, we recommend Healthy Steaming them for just 5 minutes. This also brings out their peak flavor and provides the moisture necessary to make them tender, and retain their beautifully bright green color. It is best to cook green beans whole to ensure even cooking. For more on the Healthiest Way of Cooking Green Beans, see the How to Enjoy section of the green beans write-up on the website.

Health Benefits

Green provide numerous health benefits including:

• Antioxidant and anti-inflammatory properties
• Cardiovascular health support
• Bone health promotion

For more details on green beans' health benefits, see this section of our green beans write-up.

Nutritional Profile

Green beans are an important source of both carotenoids and flavonoids. Green bean carotenoids include lutein, beta-carotene, violaxanthin, and neoxanthin. Green bean flavonoids include quercetin, kaemferol, catechins, epicatechins, and procyanidins Green beans are an excellent source of free radical-scavenging vitamin C and manganese, and bone-building vitamin K. They are also a very good source of immune-supportive, vitamin A; heart-healthy dietary fiber, potassium, and folate; and energy-producing iron. In addition, green beans are a good source of bone-building magnesium, calcium, phosphorus, and copper; energy-producing thiamin, riboflavin, and niacin; muscle-enhancing protein; and anti-inflammatory omega-3 fatty acids. Green beans have also been shown to contain valuable amounts of the mineral silicon, and in a form that makes
For more on this nutrient-rich vegetable, including references related to this Latest News, see our write-up green beans.

Insight for the Day 7/10/12

"I began learning long ago that those who are happiest are those who do the most for others."

Booker T. Washington
1856-1915, Educator and Author

Today's Recipe - Tuna Salad Surprise

Today's Recipe
If you don't know what to serve for dinner tonight ...
You will love this unique way of preparing a tuna salad with no mayonnaise. It's a perfect Healthiest Way of Eating for a dinner or lunch and provides an excellent "106% of the daily value" for those hard to find omega-3 fatty acids. Enjoy!
Tuna Salad Surprise
Prep and Cook Time: 20 minutes
Ingredients:

• 2 6 1/2 oz cans of light tuna, drained
• 1/4 cup finely diced celery
• 3 TBS chopped walnuts
• 3 TBS chopped fresh parsley
• 1/4 cup finely minced onion
• salt and black pepper to taste
• 1 medium head romaine lettuce, chopped
• 1 small tomato, chopped, seeds and excess pulp removed
• 
  
• Dressing
• 3 medium cloves garlic, pressed
• 1 TBS prepared Dijon mustard
• 1 tsp honey
• 1/2 tsp salt
• 1/2 tsp cracked black pepper
• 4 TBS fresh lemon juice
• 1/4 cup sunflower seeds
• 4 oz silken tofu
• 1/2 tsp dried Italian herbs
• 2 TBS extra virgin olive oil
• a little water to thin if necessary

Directions:

1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
4. Mix desired amount of dressing with tuna mixture.
5. Serve on bed of chopped romaine lettuce with chopped tomato.

Serves 4 Printer Friendly Version of Tuna Salad Surprise
In-Depth Nutritional Profile for Tuna Salad Surprise
Healthy Food Tip

Can you tell me about amaranth?

Amaranth has always had a place near and dear to my heart. Years ago, I heard about amaranth, the grain that had once been a staple in the diets of pre-Columbian Aztecs. I had learned that with the arrival of Cortez and the Spanish conquistadors, all crops of amaranth were burned, its use was forbidden, and its possession was cause for severe punishment. I set out to find this "lost" grain, to hopefully discover this treasure that lay at the heart of this incredibly powerful people.
After 300 years of it being in obscurity, I rediscovered amaranth in Mexico where I was honored to share it on ceremonial days with the descendents of the Aztecs, who believed that amaranth provided them with supernatural power. Therefore, it is not surprising to me when people say they are not familiar with amaranth as it was only in the 1970s that I reintroduced this ancient grain to the United States.
Amaranth is a moderately tall, broad-leafed, bushy type of plant that grows about six feet in height and produces a brightly colored flowery head containing a very large number of seeds. (Amaranth plants can produce as many as 60,000 seeds.) These seeds are the amaranth grains found in amaranth cereal and flour. Amaranth is a member of the Chenopodiaceae family of plants and therefore is a relative of beets, Swiss chard, spinach, and quinoa. For this reason, some of its nutritional characteristics are more like these dark green leafy vegetables than the cereal grain foods, which are members of an entirely different plant family, called Graminae. (Like, quinoa and millet, amaranth is not technically a grain, but because it is enjoyed in meals like other true grains, it is usually referred to as such.)
When it comes to a good number of nutrients, including numerous vitamins, minerals, and amino acids, amaranth is very similar to other grains (like wheat) as well as to other green leafy vegetables (like Swiss chard). However, I'd point to four nutrients as being significantly different when it comes to amaranth.
First is the amino acid lysine. Most cereal grains, like wheat, are relatively low in this amino acid. Alternatively, amaranth is relatively rich in this amino acid, containing approximately twice as much lysine as wheat on an ounce-for-ounce basis. Next are the minerals calcium, iron, and magnesium. In this mineral area, amaranth is much more like Swiss chard than wheat. It contains about four times as much calcium as wheat and twice as much iron and magnesium.
Amaranth can be simmered like other grains and has a porridge-like texture. It can be combined with other grains if you desire a more "rice-like" dish. It can also be popped in a skillet like popcorn, which gives it a nutty flavor and crunchy texture.
The reason I didn't include amaranth as one of the featured World's Healthiest Foods is because it is not as widely available as the other grains that I did include. Yet, I think that it is a very valuable nutrient-rich food and I encourage you to enjoy it as part of your Healthiest Way of Eating.
Reference:
US Department of Agriculture. (2006). National Nutrient Database for Windows, Version 1.0 (SR 19). Nutrient Data Laboratory, Beltsville Human Nutrition Research Center, Beltsville, MD.

Today's Recipe - 5-Minute Kale with Sea Vegetables

Today's Recipe
If you don't know what to serve for dinner tonight ...
Try this unusual combination of two great World's Healthiest Foods-- kale and sea vegetables! And it only takes a matter of minutes to prepare.
5-Minute Kale with Sea Vegetables
Prep and Cook Time: 15 minutes
Ingredients:

• 1 pound kale
• Mediterranean Dressing
• 2 tsp lemon juice
• 1 medium clove garlic, pressed
• 1 TBS extra virgin olive oil
• salt and black pepper to taste
• 3-1/2 TBS chopped dulse, rinsed (sea vegetable)

Directions:

1. Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.
2. Fill bottom of steamer with 2 inches of water and bring to boil.
3. While water is coming to a boil, slice kale leaves into 1/2-inch slices, and cut again crosswise. Cut stems into 1/4-inch slices. Let kale sit for at least 5 minutes to bring out it health-promoting properties.
4. When water comes to a boil, add kale to steamer basket and cover. Steam for 5 minutes.
5. Transfer to a bowl and toss with Mediterranean Dressing ingredients and dulse. Mediterranean Dressing does not have to be made separately. For the best flavor, toss with dressing while kale is still hot.

Serves 2 Printer Friendly Version of 5-Minute Kale with Sea Vegetables
In-Depth Nutritional Profile for 5-Minute Kale with Sea Vegetables
Healthy Food Tip

Can you please tell me about the benefits of drinking water as well as provide me with some information about its pH balance?

First, with respect to the benefits of drinking water, I cannot overemphasize the importance of this essential nutrient. Our bodies are approximately 60% water by weight, and even a 5% shift in this amount can compromise our health. Our bloodstream cannot transport nutrients effectively unless we drink enough water. Our kidneys cannot filter wastes without enough water. We cannot maintain our skin tone, or our digestive flow, or regulate our body temperature without enough water. The vast majority of nutrients dissolve in water, and this fact alone makes water unique in our nourishment.
The natural pH of water is close to neutral-a measurement of 7 on the pH scale. Water districts typically try to keep the pH of tap water within a limited range of 6-10. I've seen websites recommending consumption of "acidified water" in which an acid substance is added to natural water to bring its pH level down. I've also seen websites recommending consumption of "alkalized water" in which a basic substance is added to raise water's natural pH. I've never seen research studies to suggest that either practice is desirable. In addition, these steps don't make sense to me from a science standpoint. One of the unique features of water is its neutral pH-this neutral level allows the body to easily shift the pH either up or down, depending on the moment-by-moment metabolic circumstances. In most circumstances, the optimal step is to support the body's ability to carry out metabolic activities by consuming adequate amounts of clean, neutral pH water, and lea ving the acid-base balance up to the body and its complex buffering systems.
At a much more general level, two factors are equally important when it comes to water: (1) drinking a sufficient amount, and (2) making sure what you drink is high quality.
The quality of tap water can vary depending upon where you live and whether the water is provided from a municipal site or you have your own spring or well. Contamination can occur not only from the water source but also from sources closer to home. For example, the quality of your water can be affected by your type of plumbing (whether you have copper lined pipes, lead solder containing plumbing, etc.), whether you use a well, and whether there is contamination from agricultural chemicals. If you are curious about the quality of your water, you may want to get it tested. In general, it would be best to filter city water before consumption. With rural (well) water, the decision about filtering is usually best made on a well-by-well basis.
The quality of bottled water also varies greatly. Some water is good quality and other water is simply repackaged tap water. Bottled water can also be expensive, unless purchased in large amounts in the type of 5-gallon containers used with water coolers often found in office settings. I recommend that you read the label carefully when buying bottled water and look for the following information:

Check to see where the water originated. High quality waters either name their source (which is typically a natural spring) or they list their primary ingredient as "filtered water" and also present information about how the water was purified and tested. Consider natural mineral water as a particularly good option. You can get a surprising amount of your day's calcium and magnesium and other key minerals from most high-quality mineral waters.

Avoid distilled bottled waters. Although they can be highly safe and well purified, they have typically lost too much of their natural mineral content. If you are concerned about the quality of your tap water, you may want to investigate getting a water filter. In general, the best water filters involve blocks of carbon (rather than granulated carbon) and are often combined with reverse osmosis filters. The under-sink types of filters are typically more effective than the type that attach at the faucet. I recommend carbon block or reverse osmosis filters over distilled water because I believe that too many desirable minerals are lost during the process of distillation. Another option that may be available in your area is water filtration systems in supermarkets. Many natural foods supermarkets offer good quality water filtration systems where you can refill your own jugs. For some this is a convenient option, yet for others having a home filtration system is more convenient.
Whatever option you use for guaranteeing high quality water, you also need to make sure that you consume enough water during the course of the day. Water is usually best consumed between meals if you are drinking a sizable amount (8 ounces or more). As for intake goals, the National Academy of Sciences recommends (in its Dietary Reference Intake (DRI) recommendations) about 13 cups of water each day for men and 9 cups for women.

Insight for the Day 7/9/12

"When anything happens in life, there's a 3-step approach to handling it:

1. It is what it is; accept it. It will either control you or you will control it.

2. Harvest the good; there's good in everything.

3. Forgive all the rest."

Dr. Michael Bernard Beckwith
Founder of The Agape International Spiritual Center

Below is a list of special events in Europe that Michael Bernard Beckwith will be hosting. Please click on the appropriate link for all the information:
Dublin, Ireland, Sunday, July 22. http://visionseminars.co.uk/michaelbeckwith/
Michael and Rickie will also speak/perform in Denmark on Monday evening, July 16.
http://www.alun.dk/shop/michael-bernard-beckwith-i-koebenhavn-16-17-july-2012.html
Finally, Michael and Rickie's first stop in Europe this year will be in Vienna, Austria.
http://www.dasenergieteam.info/en/living-from-the-overflow-reverend-dr-michael-bernard-beckwith-und-rickie-byars-beckwith-in-vienna