Earthly Eating

1. IN A HEALTHY SOUP: Stir 2 cups of rinsed and dried chopped kale into your favorite potato soup recipe, along with a teaspoon of finely grated lemon zest. Serve topped with garlic croutons.

2. IN A FALL COLESLAW: Follow a basic recipe for cabbage coleslaw, adding 1 cup of finely slivered kale and a small, firm Granny Smith apple, peeled, cored, and slices into thin pieces.

3. ON PIZZA: Steam kale and squeeze out liquid in a colander or with paper towels. Arrange on pizza dough with sautéed garlic and dollops of fresh ricotta. Bake until crust is golden brown.

4. SIR-FRIED: Cook kale with an equal amount of spinach, one or two cloves of garlic. and a tablespoon of chopped sultana raisins.

5. AS A WRAP: Roll up cooked spicy ground chicken or sautéed wild mushrooms in kale leaves and secure with toothpicks. Brush lightly with oil and broil, turning once, until leaves are tender, about 5 minutes.

**Don’t think crank calls can come back to haunt you? Well, they did for one friend os Mike McNeils over at Men’s Interest. Read the whole story here.**
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Earthly Eating Recipe:

Black Kale Bruchetta
Serves: 4

2. Toast bread or grill it until slightly crusty. Lightly brush with olive oil. Cut whole garlic cloves in half, rub over toasts, and discard. Top toasts with cooked kale and serve.

Happy Eating!

1. In Tacos: Wrap the chicken, lettuse, cherry tomatoes, chredded pepper Jack cheese, and your favorite salsa in a soft tortilla.

2. In A Sandwich: Make a new-wave Reuben with rye bread, Canadian beacon, sliced chciken, red onion, and Swiss cheese.

3. In A Salad: Toss chicken with sliced pears, toasted walnuts, crumbled goat cheese, and baby green with a mustard vinaigrette.

4. In Barbecue: Heat shredded chicken in your favorite barbecue sauce; serve on a bun with coleslaw.

5. In Hash: Sauté shredded chicken with scallions, cooked potatoes, lemon zest and juice, and lots of freshly ground pepper.

**Summer is getting crafty,

with 30 gifts in 30 days. Read all about it here.**
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Earthly Eating Recipe:

Apple-Berry Pomegranate Freezer Jam
Serves: about 5 *8 oz.) half pints

5. Ladle jam into clean plastic 8 oz. freezer jars to the fill line. Twist on lids. Let stand until thickened, about 30 minutes. Serve immediately, and refrigerate up ti three weeks or freeze up to one year.thly Eating Recipe:

Happy Eating!

•The Claim: High hormone levels in dairy cause early-onset of puberty:

The Truth: Many parents voice concern over added hormones used in dairy production, but the truth is this, the synthetic hormones at the cent of the debate is rBST (also knows as rBGH), which is given to cows to increase conventionaldaity production. The FDA maintains that the hormone is inactive in our bodies and that little is absorbed during digestion. These are critics, however, who disagree and are concerned about even slight exposure to synthetic hormones. If you want to reduce your families exposure to hormones, buy organic milk. And watch your whild’s weight and your own. If the parents are truly concerned about the early onset of puberty, they should make great efforts to prevent obesity. That’s because menstruation may start earlier in overweight girls compared with those who are at their ideal body weight.

• The Claim: Antibiotics use in livestock contributes to antibiotic resistance.

The Truth: Overuse, whether through agriculture or medicine, puts us all at risj for antibiotic resistance. However, dairy producers take precautions to make sure antibiotics don’t end up in conventional milk. As far as how meat is handled, it’s tested to avoid high levels of anitbiotics. But some argue that the European Union has been more prudent because, unlike the U.S., it has banned feeding antibiotics to livestock to increase growth. If you are concerned, always buy organic meat, which is free of anitbiotics.

• The Claim: Organic foods are more nutritious.

The Truth: In some cases, organic produce does contain more disease-fighting phytochemicals. However, don’t think that you will never get the cold or flu again by eating strictly organic fruits and vegetables. Nutrient content can vary depending on factors such as soil type, rainfall, temperature, and harvesting techniques. That is whay people shouldn’t lose sight of the fact that a varied diet rich in whole grains, fruits, and vegetables-regardless of wheather this fare is orginis or not-is your best bet to ward off illness. Ultimately, when it cones to buying organic, you have to decide what feels right for your family. It may make you feel terrible to some days spend $3 more on a opint of strawberries, but if buying organic is important to you, you will spend that much if not more.

›Tip: Don’t be shy to ask your grocers to offer organic fare. If there is high demand, they may stock it.

›Did you know: Despite some claims in stores, fish can not be certified as organic because no U.S. standards currently exist for fish and seafood.

(Source: Some information pulled from AB)

**Toni Kemp over at ‘Being and Airforce Wife’ is cooking up Stuffed Pork Loin. Get the recipe here and read more of the story behind the recipe, as well.**
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Earthly Eating Recipe:

Ritz Clubs:
Serves 16 (two topped crackers each)

Toss tomatoes, spinach, and radishes together; dress with extra virgin olive oil, salt and pepper. Top the turkey with a rounded teaspoon of the tomato relish. Serve.

Happy Eating!

Variety, speed and ease are all important to a successful breakfast. These quick-menu ideas provide plenty of carbohydrates, lean protein and healthy fats to help you stay fueled through the entire day.

• Multigrain bagel with low-fat cream cheese, sliced melon, a glass of skim milk, and 100 precent fruit juice or sports drinks with low-sugar content.

• One to two cups of ready-to-eat, low-sugar cereal with skim milk, 1/2 cup of berries or one small banana, and juice.

• Fresh fruit salad, two slices of whole-whear toast spread with alond butter, a glass of milk, and furit juice.

• One cup of granola or muesli topped with nofat or low-fat yogurt and berries, and fruit juice.

• One or two whole-grain English muffins spread with whole-fruit jam, a handful of whole alomnds or trail mix without sugary additions (such as M&Ms) and a bottled low-fat smoothies.

**Sandy shares her skeletons in her closet and invites you to share yours as well over at Dating Outlook. Read the whole story here.**
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Earthly Eating Recipe:

Tropical Dessert Pizza:
Serves: 12 slices

1. Preheat oven to 350°F. Grease 12-inch pizza pan. Place cookie dough rounds in a circle in middle of greased pan. Press rounds to form a 9-inch circle. 2. Bake at 350 degrees for 12 minutes or until edges are golden brown. Allow to cool, about 15 minutes. 3. Stir pectin and sugar in a bowl until well blended. Add pineapple, papya and mango. Continue stirring for 3 minutes. reserve 1 cup jam. Set aside. 4. Ladle remaining jam into clean plastic 8 oz. freezer jars to fill line. Twist on lids. Let stand until thickened, about 30 minutes. Refrigerate up to three weeks of freeze up to one year. 5. Spread whipped topping over cooled cookie. refrigerate additional 5 minutes, just to set. Spread reserved tropical jam on top of whipped topping. Sprinkle ith macadamia nuts, white chocolate chips and cocnut. Refrigerate until ready to serve.

Happy Eating!

For Preschool: (Ages 3 to 4)

Water or Milk: Don’t serve sugary juice drinks.

Turkey and Cheese roll-ups with organic string cheese: Try Applegate Farm’s.

Kashi TLC Crackers: Or other whole-grain crackers.

Newman-O’s: It’s similar to the classic Oreo® but packed with a lot more wholesome and organic qualities.

Kiwi and Red Pepper slices:Packed with vitamin C. If you child doesn’t like like red peppers, tuck in cherry tomatoes or red or green grapes instead.
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For Elementary School: (Ages 5 to 10)

Sandwich:Organic peanut and cinnamon rasin swirl butter, and sliced bananas on whole grain bread. It gives protein, potassium, and fiber.

Reduced Fat Milk:Try Horizon’s single-serving boxes of milk. It gives calcium.

Crisy Cheddars: Try Back To Nature.

Lemon Iced Cookies:Try My Family Farm. It has no artificial ingredients.

Organic peeles mini carrots with dip:Prewrapped sets like ones from Earthbound Farm com with ranch dressing.
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For Junior High School: (Ages 11 to 13)

Stoneyfield Squeezers: These tubes of yogurt are quick in kids lunches. And they give calcium too.

Sparkling Tangerine Juice:Try Santa Cruz Organics soda. It has organic cane juice in place of high fructose corn syrup.

An Apple: It’s good to have hand-held fruit so children can handle it better. It also gives fiber.

Noodles with chicken and broccoli: Try eggnoodles with roasted chicken and steamed vegetables. Make sure to use nonfried ramen, panfried noodles may have trans-fats. Top the dish off with sesame seeds.
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For High School: (Ages 14 to 18)

Hummus with Whole Grain Pita bread:Whole gran pita gives vitamin B and fiber.

Dried Fruits and Nuts:Try Peeled Snacks’ Shockolate packs.

Jones Organics Red Tea Tropical: This beerage is caffine-free and has a cooling effect.

Spinach salad:It give iron, vitamin C, and Beta-carotene (an antioxidant). And Feta cheese is lower in fat then most cheeses.
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For The Office: (Adults)

Lentil Soup:Gives protein and fiber is filling and low-calories as well. Try Moosewood Kitchens’ vegetarian versions.

Mozzarella and Prosciutto Panini Half Sandwich:If you make it wil arugula and roasted peppers it adds fiber and vitamins C and A.

Lesser Evil Kettle Corn:It’s a natural snack and free of the sweetness of corn syrup.

Teany Herbal Citrus Cooler: It’s caffeine-free and keeps you lifted with energy through the afternoon.

**There may be a new sequel to Perfect Dark for Nintendo 64. Read about it more here.**

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Earthly Eating Recipe:

Loaded “Baked Potato” Soup:
Serves 4

Serve topped with reserved bacon, cheese, onions and sour cream.

Happy Eating!

Organic food sales make up just 2.5 percent of the retail food market, they’re rising by about 20 percent each year. Why?

According to the Whole Foods Market survery posted in OCA on April 2007, 70 percent of consumers buy organic to avoid pesticides; another 67 percent do so to promote good health. Yet questions remian: are organic foods indeed safer and more nutritious?

Are organic foods safer because there pesticide free? The facts are organic crops produced without chemical fertilizers and most senthetic pesticides. But, they may not be free of pesticide residues. A lot of the residues found on our food are from long-banned pesticides, such as DDT, because it’s persistent in our soil. Plus, pesticides can blow over from a neighboring convetional farm. And, these lower pesticide levels haven’t been established as safer. In fact, everything in supermarkets has earned the government’s seal of approval for safety. The Environmental Protection Agency set standard for the residue levels allowed in or on food, which are in the parts per million, even billion. The bottom line: If your kid eats a lot of fruits and veggies, it might be worth the extra bucks. But, don’t freak about it if you can’t afford it, most fruits and veggies are safe.

Are orgnaic snacks better got you than convential? The fact is a cooke, whether it’s organic or not, is still a cookie. Dont’ forget theat organic processed food can be hgih in calories and total fat as well. And may contain refined grains and undesirable additives. It’s still important to read the labels closely on orgainc packaging to see what you are really getting. The real issue is whether you’re eating and offering your family nutritious foods rather than foods that are high in calories , sugar, salt and fat. Fresh is best, and those snacks can still be convenitent and offer a nutrional punch. The bottom line is spend your organic dollars on produce instead.

AND ALWAYS REMEBER:
*A varied diet that’ts rich in whole grains, fruits, and vegtables-regardless of whether or not they are organic-is the best way to ward off illness, obesity, and some cancers.*
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Earthly Eating Recipe:

Butter-fried PB&J Crepes:
Serves 10-12

Mix first 5 ingredients and set aside. Combine peanut butter and 1 tbs. dry ingredients, then water. Allow batter to rest for 15 minutes. Heat medium (8-inch) skillet over high heat. Melt 1/2 tsp ghee. Pour 2 tbs. batter into pan, swirling to cover a thin layer. Cook about 30 seconds, until top appears dry; flip and cook for 10 more seconds. While the bottom is cooking, drop a tsp. of jam on top, spreading lightly with a spoon. Fold pancake in half, then fold again into a quarter-circle. Remove from pan, repeat process, melting 1/4 tsp. ghee for each new pancake.

Happy Eating!

Do you have a picky eater in your house? Check out some of the tips Jackie has posted over on Kids Dish.

To become a more health-savvy meat consumer, you have to know what you’re reading., Here are some of the most common key-terms used and how to read them and learn their concepts.

• NO HORMONES AND/OR NO ANTIBIOTICS USED: Raised without growth -promoting hormones and/or antibiotics, buty not necessarily organic or grass-fed. Often less expensice than organic meat, this is a good choice when organic is hard to find or for shoppers on a budget.

•GRASS-FED ONLY: Cattle are fed gress instead of grain or corn, which results in meat that is leaner, lower in fat and calories, and higher in vitamin E and antioxidants. Grass-fed beef also boasts a healthier ratio of omerga-3 to omega-6 fatty acids. Hormones and antibiotics are rare but may be used.

• NATURAL: Minimal processing with no artifical additives.

• CERTIFIED HUMANE: Ensures humane treatment of animals. The animals are allowed to engage in their natural behaviors, and are rasied with sufficent space, ample fresh water, and a diet free from added antibiotics or hormones.

• USDA GRADES: These voluntary lables refer to how much marbling (or intramuscular fat) the meat has, as well as to color and maturity. The higher the grass, the younger and more tender the meat, and the greater the fat content. Prime tops the list and is found almost exclusively in restaurants, follwed by Choice, Select, and Standard. The designations can be misleading: It is almost impossible to find a USDA Choice cut of grass-fed meat, which by its nature is very low fat-yet a lesser grade may still be an excellent piece of meat.

• UNLABELED: A growing number of producers try to do right by their animals and the land, but for various reasons use no labels, orgainc or otherwise., If you have questions about what you are buying, ask your butcher, or contact the producer directly to find out how the animal was raised.
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Earthly Eating Recipe:

Spicy Beef and Tomato Couscous:
Serves 6

Shred jerky in the blender or food processor. Mix all ingredients except water, ghee, and couscous, and seal in a zip-top bag. When ever you want to use the mix, which is great while camping, just bring water and ghee to a boil in a medium saucepan. Mix in contents of bag, boiling for 8 to 10 minutes. Stir in couscous, cover and remove from heat. Wait 5 minutes for flavors to set, toss and serve.

Happy Eating!

Looking for Limited Edition Foods? Find them here on 451 Press.

1. Dry-roasted nuts have fewer calories than oilk-roasted: Technically, they do, but the difference is tiny (seven calories for a one-ounce serving). What does make a difference: Eating too may nuts of any type. Limit your daily nibbles to one ounce and perferably to one of the heart-healthy choices like almonds or walnuts.

2. Frozen vegetables are less nutritious than fresh ones: Only if you live on a farm,. Just-picked veggies do have more vitamins and minerals, but nutrient levels drop during shipping and storage. And they sink even further if you add on the days that the produce lingers in your crisper. Frozen veggies, on the other hand, are usually picked ripe and immediately flash frozen, so they retain most of their nutrients.

3. Pork is fattening: It’s true that sausage and ribs are loaded with calories, but three ounces of cooked pork tenderloin has only 140 calories-exactly wath you would find in three ounces skinless chicken breast.

4. Fat-free salad dressing is your best choice: Salad veggies are filled with terrific nutrients like lycopene and beta-carotene. But your body can’t absorb these without a little help from fat. This doesn’t mean you should drown your greens in a rich ranch or blue cheese dressing: A small amount of olive oil will be sufficient. Or you can add low-fat cheese, nuts, seeds, or avocado.

5. Foods sweetened with fruit juice are more nutritious: Nope. You body can’t tell the difference between regular sugar and the highly processed fruit juice concentrate that’s used to sweeten many so-called health foods. Nor does juice sweetner offer a significant nutritional advantage. The “extra” vitamins are negligiable, but the extra cost for these products may be substantial.

6. You should drink eight glasses of water a day: Water is a terrific thirst quencher (and the price is right), but milk and juice-even coffee, tea, and soft drinks-contibute to your water requirements. How much you need varies from person to person (and season to season?), but the best guide is your own thirst.

7. Fish contains a lot of sodium: Yes, if the fish is canned, smoked, or pickles. But fresh fish, whether saltwater or freshwater, is naturally low in sodium-a three-ounce serving of Atlantic cod has only 66 milligrams, for example.

8. Foods with added vitamins and minerals are always better: It depends. Calcium-fortified orange juice and milk fortified with vitmain D, for instance, are great choices. But tucking some vitmains and minerals into a candy bar or a sugar-loaded drink will not turn these snacks into nutritious foods.
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Earthly Eating Recipe:

Sweet Italian Sausage Tortelloni With Carmelized Vegetables
Serves 4

Prepare tortelloni according to package directions. Heat oil in a medium, nonstick saucepan over medium heat. Add the onions, and the bell peppers. Cook, stirring frquently, for about 20 minutes or until tender and lightly browned. Add garlic; cook for 3 minutes. Add prepared pasta, basial, salt and pepper; cook for another 5 minutes or until pasta is seasoned. Serve.

Happy Eating!

Ultimate Salad #1:
Serves: 1

2 tbsp. Ranch dressing
1/2 cup Granny Smith apple wedges
1/4 cup red grapes
1 slices turkey breast, cut into strips
2 cups torn mixed salad greens
1/4 cup sharp cheddar cheese, crumbled
1 1/2 tsp. real bacon bits
1/4 cup sun-dried tomatoes

Pour dressing into bottom of resealable container. Add apples; toss to coat. Layer with remaining ingredients, seal the container. Toss salad to coat with dressing just before serving. Top with sun-dried tomatoes.

*Tip: Add 1/2 cup tomato wedges and 1 red onion ring, instead of the apples and grapes. Substitute the shaved roast beef for the turkey.

Ultimate Salad #2:
Serves 6:

1/4 Pesto with Basil and pesto
1/4 cup extra virgin polive oil
2 tbs. balsamic vinegar
3 vine-ripe or heirloom tomatoes
8 ounces fresh mozzarella cheese
1 tbs. chopped frsh basil (optional)
Salt and ground black pepper to taste

Combine pesto, oil and vinegar in a small bowl; set aside. Slice tomatoes and cheese into 1/4-inch think slices. Layer tomatoes and cheese on a serving platter. Drizzle pesto dressing over the top. Garnish with fresh basil and season with salt and pepper.

Ultimate Salad #3:
Serves 12:

1 package (20 ounces) family size mixed cheese tortellini
2 cups thinly sliced yeloow bell peppers
1 cup (4 ounces) halved small fresh mozzarella cheese balls (bocconicini)
1 cup bottled Italian vinagrette dressing
1/2 cup (3 ounces) thinly sliced prosciutto
1/2 cup drained, diced sun-dried tomatoes
1/2 cup thinly sliced basil
Fresh cracked black pepper to taste

Prepare cheese tortellini according to package directions. Combine prepared pasta, bell peppers, cheese, vinaigrette, prosciutto, tomatoes and basil in a medium bowl. Sprinkle with pepper. Refrigerate for 1 hour before serving.
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Earthly Eating Recipe:

Whole Wheat Ravioli With Garlic And Sautéed Vegetables
Serves 4

*Tip: Served with a fresh green salad, this dish offers a wholesome meal for the entire family.

Happy Eating!

This method works for any citrus fruits, from a petite lime to a giant grapfruit. First, slice the polar ends so the fruit will stand steadily. Then, using a small, sharp knife, work in a zigzag motion from top to bottom to remove strips of peel, pith, and other membrane to expose the pulp. (You’ll have to angle your knife at the top and bottom.) Continue working your way around the fruit until it’s entirely peeled.
Next, hold the peeled fruit firmly in your hand over a bowl. Notice the membranes that seperate the sections; they lool like white lines. Slide your knife flush against the membranes, surrounding each section of fruit, working in a V pattern; when the cuts meet at the bottom of the V, the section will slide into the bowl. Repeat with the sections that are left. When you’re done, squeeze any remaning juice into the bowl.

For specialty fruits, nuts and citrus all-year-long check out Jaffe Bros. Incorporated.
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Earthly Eating Recipe:

Winter Citrus Salad:
Serves 6

3. In a medium saucepan, combine the juice with the sugar or stevia. Bring to a boil; add citrus zest, kumquats, and star fruit. Simmer over low heat for 10 minutes. Cool, then pur over the citrus sections. Top with pomegranate seeds; cover and chill until ready to serve. Just before serving, add kiwi and garnish with mint.

Happy Eating!

Try the Latin American diet pyramid:

The U.S food pyramid favors a diet hgih in whole grains, fruits and vegetables. But mixing it up can make your meals more exciting. Take a look a the Latin American food pyramid.

Try this food guide pyramid to tickle your taste buds with these appealing alternatives:

• Whole Grains: Tortillas, couscous, brown rice, arepas (corn-flour pancakes).

• Vegetables: Bok choy, bamboo shoots, bean sprouts.

• Fruits: Mango, papaya, kiwi, pineapple, guava.

• Beans/nuts: Edamame, peanuts.

View other pyramids here:

1. Asian

2. Mediteranean

3. Vegetarian
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Earthly Eating Recipe:

Lentil Confetti, Apple, and Turkey Wraps
Serves 6

*Tip: through lentil don’t require it, you can soak them overnight in the fridge to reduce their cooking time by half.

Happy Eating!

Here are some ideas on great cookware.

• Nonstick: Best for frying and sautéing. When it comes to cooking at home, even top chefs swear by nonstick skillets, particularly for eggs and fried or sauté items such as bacon or stir-fries. Cleaning: A major plus to nonstick cookware is that cleanup is a snap. Just don’t use a metal spatual in a nonstick pan, chefs advise-try rubber or silicone, which won’t leave scratches on the surface.

• Cast Iron: Best for steaks and chops. If you’re cooking meat, you want a pan that will withstand the high temperatures necessary for searing the meat, which adds flavor and helps seal in juices. A traditional cast-iron skillet works great. Cleaning: Cast iron is not as simple to clean as a nonstick pan. You clean it with a few drops of soap, but you have to dry it very carefully. Pans can be dried in a warm overn or over a stove brune, or they can be wiped and left our until fully dry.

• Stainless Steel: Best for soups and sauces. Though a stainless-stell surface can be tricky for sautéing, since insufficient heat can cause meat and fish to stick during cooking, it’s the way to go for sauces, stocks, and vegtables because it doesn’t react to flavorings. This is especially important, if you’re cooking with acidic foods, such as tomatoes, wine, or fruit juice. The surface is also tough enough to handle serious scouring. Cleaning: Unlike other types of pans, your stainless pot can be safely run through the dishwasher, or you can wash it with soap and water. If you need to scour, opt for a nylon pad over steel wool, which may scratch.

• Enameled Cast Iron: Best for stews and braises. When placing meats and vegetables in liquid and cooking them slowly over moderate heat, that is braising. Another virtue os enamel-coated vessels is that you can start a dish on the stovetop, to brown meats or veggies, for instance and then vober and pop the pot in the oven with no fuss. They are perfect for long-term cooking at lower oven temperatures. Cleaning: The enamel surface is easy to clean with soap, water, and a soft sponge or nylon scourer.
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Earthly Eating Recipe:

Golden Lentil Dip:
Serves 8

*Tip: For sunnier golden color, add 1/2 tsp. ground turmeric as the lentils cook

Happy Eating!

Warehouse shopping clubs, such as Costco, Sam’s, and BJ’s, can offer bargains, but only if you actually use the huge quantities of food you bring home. In the book Big Food by Elissa Altman, she suggest the following four food and money-saving rules.

• The two-dish rule: Takle the aisles with a plan to make at least two or three different recipes. Eyeing three pounds of fresh tuna. Consider roasting it Mediterranean-style with olives for dinner and then packing a tuna salad for lunch the next day.

• The multiple-use rule: Condiments such as kletchup, oil, and mayonnaise can be incorporated into many dishes. Skip items with limited uses, like bulk packages of cereal and chips, that will go stale before you can eat them all.

• The freese-half rule: Large cuts of beef, pork, chicken are all bargins, because stores don’t pay to package individual servings. Freeze half and cook the rest. Mik and butter freeze well too.

• The no-bulk-greens rule: Lettuce and spinach last about five days; stick with bell peppers, green beans, and broccoli, which are easy to freeze.

(Source:Big Food)
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Earthly Eating Recipe:

Ruby-Red Grapefruit Sorbet with Champagne:
Serves 6

4. Scoop the sorbet into the champagne flutes, then pour the chilled champagne over the sorbet, allowing the liquid to fill the spaces between the scoops. Garnish with a mint.

Happy Eating!

Is there an alternative to the heat of cooking? Sure. Serve food raw.

The raw food prep reflects a plant-based, vegan lifestyle. Those who follow this type of diet avoid meals that have been cooked above a certain temperature. Rather, vegetables, fruits, nuts, and seeds are consumed in their natural state. Grains, nuts, and seeds are sometimes soaked or sprouted, making them more digestible.

Why not cooked? When a food is heated to over 110 degrees, its enzymes are destroyed. To help with digestion, the pacreas must then produce additional enzymes to aid the digestive process. It requires additional energy and stress for the body to produce its own enzymes. Since raw foods are left whole and unprocessed, they retain all their nutrients, as well as enzymes the body needs to convert food to fuel. Raw foods don’t take a lot of energy to digest and are digested more rapidly-in 24 to 36 hours. In contrast, cooked foods can take from 48 to 100 hours to be digested by the body.

People eating raw foods tend to have less body fat and inflammation, as determined by low levels of C-reactive protein (CRP).

Raw cuisine means more than salads and freshly squeezed fruit juices. Nuts, seeds, and dried fruits are excellent choices. Just make sure they don’t contain sugar or preservatives like sulfur. Raw almond butter and tahini are indispensable for salad dressings and hummus. If you’re looking to incorporate more raw foods into your diet, opt for fresh, locally grown foods as often as you can. During the summer months, natural products stores are full of organic produce, making the occasional raw meal an easy and wise choice.

Here are some raw recipes to consider:

Watermelon Tomato Gazpacho:
25 minutes prep time, serves 4

3 cups watermelon, seeded and pureed in a blender
1 cup seeded watermellon, diced small
1 cup seeded tomato, diced small (about 2 medium tomatoes)
1 cup peeled, seeded cucumber, diced small
1/2 cup red or green bell pepper, diced small
2 tbsp. lime juice
1 small handful cilantro leaves
1 tsp minced ginger
1/2 small jalapeno, seeded and minced
1 gree onion, white and 1 inch of green, minced
1 tsp. sea salt
Freshly ground balck pepper

In a large glass bowl or container, combine the watermelon puree with the diced watermelon, tomato, cucumber, bell pepper, lime juice, cilantro, ginger, jalapeno, green onion, and salt. Stir to combine. Season with fresh black pepper and additional salt, if desired. Ladle into chilled soup bowls and serve, or refrigerate to chill and then serve.
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Spicy Thai Vegetable Wraps:
40 minutes prep time, makes 12 wraps

1/2 cup chopped raw cashews
1 tbsp sesame oil
1/2 tsp sea salt
1/4 cup maple syrup or raw honey
1/2 cup lemon juice
2 tbsp chopped ginger
1 tbsp chopped red chile, seeds included
1 1/2 tbsp nama shoyu (unpasteurized soy sauce), or low sodium soy sauce (optional)
1 cup raw almond butter
1/2 head soy cabbage, shredded
6 very large collard green leaves
1 large carrot, cut into matchstick-size pieces
1 large ripe mango, cut lengthwise into strips, about 1/4-inch think
2 cups bean sprouts
1 handful cilantro leaves
1 handful torn basil leaves
1/2 handful mint leaves (torn or cut if leave are large)

In a small bowl, mix the cashews, sesame oil, and salt. Set aside.

In a high-speed blender, puree the maple syrup or honey, lemon juice, ginger, red chile, and optional shoyu. Add the almond butter and blend at low speed to combine. Add water to thin if necessary, to get a think, cake batter-like consistency.

In a medium bowl, add the shredded cabbage and the almond butter mixture. Toss well to combine. (This is easiest if you use your hands.)

Cut out the center rib of each collard green leaf, dividing th leaf in half. Place 1 half leaf on a cutting board with the underside facing up. Arrange a few tablespoons of the cabbage mixture evenly across the bottom third of the leaf, leaving about 1 -1/2 inches clear at the bottom.

Sprinkle some of the chopped cashews over the cabbage. Lay a few sticks of carrot, a few strips of mango, and a few sprouts on top. Add a few leaves of cilantro, basil, and mint.

Fold the bottom of the collard leaf up and over the filling, keeping it tight, and tuck the leaf under the ingedients and roll foward. Place the roll seam side down on a serving dish. Repeat with remaining collard leaves and ingredients. Serve.