Green is certainly the color of spring. Everything is waking up including my garden and farmer’s markets across the city. Eating greens this time of year is an excellent way to clean out your system, refresh, revitalize and energize! Greens also help to support the flow and function of the liver, the main detox center in our bodies.So this is a good time to go green leafy with vegetables and herbs like dandelion, kale, mustard, cilantro and parsley.

In honor of the greens I share this light pesto green recipe.  This is a pesto that you won’t feel guilty filling up Serve over salads, flackers, pasta or just be ready with your spoon and dive right in.

Ingredients:

1 cup well-packed mixed spring greens (arugula, watercress, parsley, spinach)

½ cup walnuts or pine nuts or for a lighter version use sunflower seeds (I like to sprout mine, soak in water for at least 6 hours)

1/4 cup extra virgin olive oil

1 cup or bunch basil

2 cloves minced garlic

¼ teaspoon sea salt

Nutritional yeast to taste or add some parmesan cheese if you like ( more traditional)

Put sunflower seeds into a food processor, add olive oil, greens and minced garlic. Blend well. Add basil and seasonings. Blend until smooth. Serve and enjoy!

So what to do? Well I have blogged about the best antiinflammatory diet in the past. Today I will share the best, the one most fabulous helpful hint that I have in my kitchen. This recipe can change your inflamed life and bring you back into balance!

Recipe:

1 cup sprouted flax powder

1 tsp black pepper

1 tsp turmeric

1 tsp ginger powder

In a spice shaker or well-sealed glass container place the following super potent anti-inflammatory nutrients and sprinkle away your inflammation at every meal. The flax seeds provide beneficial anti-inflammatory omega-3 fatty acids and are also fabulous for maintaining normal cholesterol and blood sugar levels. Also because of their high fiber content they will also ensure regularity.If you grind flax seeds fresh, the oils, once exposed to oxygen, will go rancid quickly. I choose sprouted flax seeds because they are nutritional more bioavailable, beneficial and the oils are preserved better because of the dehydration process.

As for turmeric and ginger, these two herbs are the powerhouses when it comes to calming inflammation in the body. These herbs need to be present in every kitchen! Black pepper is added to the recipe to potentiate the absorption and super health benefits of the turmeric.

So sprinkle away and move towards optimal health, a longer life and much less inflammation!

www.flackers.com

http://www.huffingtonpost.com/andrew-weil-md/turmeric-health-have-a-happy-new-year_b_798328.html

diuretic tea recipe for bloating and excess water:

16 Oz dstilled or boiled filtered water

1 Tbs sugar free cranberry juice

1 dandelion root tea bag; steep in boiling water first for one-two minutes (can get dandelion root tea from a health food store. Traditiona Medicinal Herbs has this in tea bags or can buy in bulk like I do)

http://www.traditionalmedicinals.com/RoastedDandelionRoot

2 Tbs lemon juice

bonus yet optional: 1 tsp apple cider vinegar

Gas and anti-bloating tea:

2 cups purified or filtered water
2 teaspoons dried fennel seeds
2  teaspoons of peeled ginger or ginger powder
1 tablespoon peppermint leaves

Boil water add dry ingredients, turn off stove and let steep for ten minutes, strain and enjoy. 

bonus yet optional: 1 tsp apple cider vinegar

May also add dab of stevia or honey if you like it sweet

You too can feel this good!

Spring, my favorite time of year. The grey world of winter blossoms into colors and greens, divine aromas awaken my senses from nearby blossoming trees. Sensual and visual candy everywhere and also the perfect time to be thinking about a cleanse. It’s the perfect time to refresh, restore balance and energize because despite the incredible beauty of the season, we all are still exposed to toxins daily. We eat and drink them and sometimes even knowingly impose them upon ourselves.

But no worries, the Dr in The Kitchen has the rescue remedies you need!

Spring is the perfect time to lessen our bodies’ burden of these harmful chemicals and the good news is that our bodies are marvelously equipped to either neutralizing or eliminating most of the chemicals that it is bombarded with daily. By following these effective internal spring cleaning tips you can help your body detoxify and restore your systems’ balance, optimal health and abundant energy.

1. Increase healthy liquids: Simply increasing healthy liquids, will shift your bodies’ balance strongly toward improved elimination and less toxin buildup. Healthy fluids help dilute and eliminate toxin accumulations, pure water being the most important detoxifier. It helps clean us through our skin and kidneys, and it improves our sweating with exercise. Try and eliminate all stimulants like coffee and chemical drinks, like sodas, alcohol and enjoy the purifying effects of healthier liquids such as water (1/2 your weight in ounces per day) along with herb teas, and teas high in anti-oxidants such as green tea or red tea (rooibios).You can also enhance the detoxifying benefits of water by adding a tsp of lemon juice or apple cider vinegar and consume ten minutes prior to eating every meal.
2. Fiber is a wonderful detoxification supporter, helping to cleanse and pull toxins from the intestines. I recommend adding three tablespoons of either fresh ground flax seeds, flackers or dried sprouted flax seeds to your daily menu. This will provide your body with excellent fiber, plant lignans and healthy fats known as omega-3 fatty acids. For added fiber you may also consider one tablespoon of psyllium seed husks. (Note: All fiber works more effectively with increased water intake
3. To help maximize your spring cleaning program, lighten your internal load by;

a)     increasing your intake of organic fresh fruits, herbs and vegetables. Try always having at least three colors of vegetables with every meal, in addition add fresh medicinal cleansing herbs to your food like; cilantro, onions, parsley, dandelion, and garlic. This will ensure more fiber intake in addition to potent anti-oxidants and excellent phytonutirents.. I also suggest adding the following, 1-2 servings of artichokes and/or beets and/or onions-garlic per day, 2-3 servings of broccoli and other members of the brassica family (broccoli sprouts, cabbage, cauliflower, Brussels sprouts, kale, kholrabi) per day. These foods will help promote optimal liver function, (the main detoxification center in our bodies) healthy digestion, increase flow of bile and help with the elimination of harmful environmental chemicals and heavy metals.

            And finally….

b)    Avoid known toxins (alcohol, cigarette smoke) or ingesting foods that produce toxicity in our bodies such as: red meats, cured meats, Trans fatty acids, saturated fats, all refined processed foods and sugar (often disguised as corn syrup, fructose, brown rice syrup).

To your optimal health and your fabuouls revitalized energy!

Well I can go on about that but I digress….So what are my favorite travel companions? Well, naturally they are food, aside from a few items of clothing I would guess that at least a third of my baggage is filled with edibles. You never know if you will get stranded, or delayed and so I make sure that in case of an emergency, I will not go hungry, nor will I miss out on my daily nutrition! 

For starters I always travel with flackers to make sure that I am going to get omega-3 fatty acids and of course plenty of fiber. Traveling and sitting on long journeys really can slow down the GI system so many people including myself have to have fiber. The other item I never leave home with is chocolate, dark chocolate to be specific. I add a few sprouted nuts and seeds to my mix so that my sweet tooth is balanced with protein and good fats, and I am god to go!

We know that it is good for you-and thank god for that! They make for the perfect sweet snack that I can enjoy daily without any guilt. I always take my own because I want to make sure that the cocoa content is greater than 65% and I want to make sure that the main ingredient is not sugar. The only way I can do this is to bring my own.

My next favorite must have when traveling is a chocolate green beverage that I adore called ‘amazon chocolate’ and/or ‘amazing grass”, both wonderful. Just add water and voila, I have my rich tasting, healthy low-calorie, superfood beverage. I actually carry a BPA free bottle with me, pour in the powder but no water until I go through security, (yes, it is still code orange alert these days), but then simply add H2O and it is fabulous. Keeping well hydrated is key to successful traveling. It will keep you feeling energized and well lubricated on those dry flights. 

Naturally I have a few more goodies in my travel bag but no matter if I am traveling across the country or just within city limits, these are my favorite saviours that have served me quite well.

http://amazinggrass.com/

www.greensplus.com

www.flackers.com

So what is all this phony honey made of? It is difficult to say for sure, as pollen is the key to verifying that honey is real. According to FSN, much of this imposter honey is more likely being secretly imported from China, and may even be contaminated with antibiotic drugs and other foreign materials.

According to FSN, the lack of pollen in most conventional “honey” products is due to these products having been ultra-filtered. This means that they have been intensely heated, forced through extremely tiny filters, and potentially even watered down or adulterated in some way prior to hitting store shelves.

The good news is that all of the honey products FSN tested from farmers markets, food cooperatives, and “natural” stores were found to contain pollen and a full array of antioxidants and other nutrients. Local beekeepers are another great source of obtaining raw, unprocessed, real honey.

Be sure to read the entire FSN report at:
http://www.foodsafetynews.com/2011/11/tests-show-most-store-honey-isnt-honey/

Learn more:http://www.naturalnews.com/034102_honey_consumer_alert.html#ixzz1sIw4gVUD

Cabbage, kale my favorite cruciferous veggies are in abundance right now so why not take advantage of their super healthy goodness and enjoy them for dinner!

Two fabulous reasons to indulge in these super veggies:

1.  They may help to lower your risk of getting cancer. (A review of research published in the October 1996 issue of the Journal of the American Dietetic Association showed that 70% or more of the studies found a link between cruciferous vegetables and protection against cancer.)

2. They can help to reduce oxidative stress, again cancer protective, but also a natural extender of your longevity . Oxidative stress is the overload of harmful molecules called free radicals, which are generated by the body and cause rapid aging, disease, wrinkles, illness….Reducing these free radicals may reduce the risk of getting sick, aging less than gracefully all the while reducing your risk for developing certain cancers.

And, bonus point, they help to reduce your risk of diabetes and heart disease because they are filled with nourishing fiber. low in sodium and high in vitamins and minerals.

So fo ahead and try this yummy salad and feel nourished and healthier with every bite!

Cruciferous goodness salad:

6 cups finely shredded purple and green cabbage and kale leaves, I like dinosaur kale, taken off of their stem, May also add a few broccoli pieces as well if you like.
1 small red, orange or yellow pepper, chopped
1 ripe avocado, diced
2 tablespoons finely chopped red onion or chives
3 tablespoons lemon juice with a dab of zest
1/4 cup shelled hemp seeds , broken up flackers bits, walnuts sunflower seeds (sprouted if you can) or even a few pistachios or sprouted almonds.
3 tbs cilantro leaves and 3 tbs parsley leaves
1/4 teaspoon sea salt

Optional: black pepper, turmeric, a little garlic, a jalapeno

Ah the glories of the citrus family! In the world of essential oils, citrus is known to improve mood, decrease appetite and lower anxiety. So many reasons to sniff a mandarin or orange peel if you are feeling down or having a gloomy day.

So today, if you are feeling a little anxious or just need to de-stress, try a little zest! Studies have shown that scents can help you to de-stress. Linalool; a substance found in lemons for example, not only has anti-inflammatory properties but may also help to reduce the flight-or-fight stress response. Other scents like basil, juniper, and lavender have also been found to lower stress as well.

So sniff and eat I say! Cause not only do citrus fruits wake up your sense of smell but they are packed with vitamin C, which brings high stress hormones back to normal levels more quickly. Vitamin C also helps lower blood pressure. Blood pressure can rise in response to stressful situations. Eat an orange as a snack on the days when you anticipate extra stress at home or at work. Doing so about an hour before a stressful situation can help you stay calm.

So go and find your favorite citrus fruit, bring it along with you today and enjoy your calm fabulous day…

Try this for your afternoon delight;

slice an avocado in half, remove the pit, and drizzle with balsamic vinegar. Spoon each bite right out of the skin and enjoy! Or, place on a flacker, a piece of fruit or vegetable of your choice, then enjoy!

If you want to eat healthy, you can’t go wrong with this snack; avocados are high in fiber and monounsaturated healthy fats– both of which are super for weight management and have a steadying effect on blood sugar. Avocados are also loaded with potassium, so if you decide to add a littel salt, no worries, these two balance eachother out!

Hummus; Naturally this one ends up on my list. I serve this with flackers at every single demo we do and who does not like hummus? Hummus, which is made with chickpeas, tahini (optional), garlic, lemon juice and extra virgin olive oil, is easily one of the healthiest tastiest creamiest condiments I know that goes with just about everything and makes anything it lands on taste creamier and terribly good. Hummus can be eaten alone or on a cracker, flacker, piece of vegetable, chip or any other type of edible scooped or flat delivery thing that makes you happy. It is simply the best, most fabulously healthy rich addition to any snack.

If you make it yourself, and this is easy, especially if you have a food processor, use only the finest organic ingredients and extra virgin olive oil. The store-bought versions can sometimes be deceiving in terms of their healthy nature because the oils they use are questionable; soy oils, vegetables oils are often used to keep the price down but they are not as good for you, so buyer beware. So be a label reader and find a brand that uses good extra virgin olive oil.

Pesto; Ahhh pesto, how much do I love thee, let me count the ways! Pesto is a generally a macerated mix of basil, garlic, pine nuts, basil, olive oil, and grated cheese.  It’s a great source of healthy fats and also powerful antioxidants, mostly from the garlic and basil, but to some extent from the pine nuts and olive oil too. I like to use walnuts because then I am also adding omega-3 fatty acids and I generally avoid the cheese but that’s just me. I also will add kale leaves or spinach to my blender when mixing these items to get more antioxidants vitamins and minerals with each delicious scoop.

And finally, one of my ultimate favorites….hot sauce!  This is my addiction for sure, I love cayenne, black pepper, wasabi, anything to spice it up, I am for it all! And actually, hot sauce is, or can be, quite healthy and good for you while adding zing to almost anything.  Hot peppers, namely capsaicin, is actually fairly good for you, known in holistic medicine to increase circulation and to help heal stomach ulcers if you can believe that! Hot spices can even cause a slight and temporary metabolism increase.  The only drawback to most hot sauces is that some contain sugar, bad, and others have a moderately high amount of sodium, also can be bad if you are using too much a lot of the time, which for most people, not a problem.

So now you know my top choices of zesty, healthy condiments. Next time you are looking for that little something extra to add to your dish, don’t be afraid to indulge in one of these tasty additions. If you have a recipe for any of the above that you would like to share, please send I am always interested in new palate adventures!

Enjoy!.

recipes I like:

Hummus:

http://www.myrecipes.com/recipe/cumin-curried-hummus-10000000780414/

Pesto:

http://www.foodnetwork.com/recipes/ina-garten/pesto-recipe/index.html