Kale-Walnut Pesto Pasta

Kale-Walnut Pesto Pasta

Ingredients:

1/2 bunch Kale, stems discarded and leaves coarsely chopped

1 pound gemelli pasta

1/4 cup chopped walnuts

1 clove garlic, chopped

1/2 cup parmesan cheese

salt and pepper

1/4 cup olive oil

Directions:

In a large pot of salted water, cook Kale until tender, about 4-5 minutes. Using a slotted spoon, transfer the Kale to a colander and rinse with cold water.

Add the pasta to the pot and cook until al dente. Drain, reserving 1/3 cup of the pasta water. Return pasta to the pot.

Meanwhile, squeeze the Kale to remove the excess water. In a food processor, combine the Kale, walnuts, garlic and parmesan until almost smooth; season with salt and pepper. With the machine running, add the olive oil.

Add the pesto mixture to the pasta, along with enough pasta water to loosen the pesto necessary. Serve sprinkled with parmesan, if desired.

Why Kale?

High in vitamin K (1300% of your daily value), vitamin A (354% of your daily value) and vitamin C (88% of daily value). Kales also provides special cholesterol-lowering benefits because the fiber-related components in Kale do a good job of binding together bile acids in the digestive tract. When this binding takes place, it's easier for bile acids to be excreted, and the result is a lowering of cholesterol levels.

Kale also provides risk-lowering benefits for five different types of cancer: bladder, breast, color, ovary and prostate. Isothiocyanates (ITCs) made from glucosinolates in Kale play a primary role in achieving these risk-lowering benefits.

Kale is recognized as providing comprehensive support for the body's detoxification system. Research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

And, researchers have identified over 5 different flavonoids in Kale. With kaempferol and quercetin heading the list, Kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress!

Creamy Indian Lentils & Rice

Creamy Indian Lentils & Rice

Ingredients:

1 tablespoon olive oil

2 cups thinly sliced onion

1 cup uncooked long-grain brown rice

1 tablespoon curry powder

2 teaspoons mustard seed

1 teaspoon salt

1/2 teaspoon black pepper

4 cups water

1 cup dried lentils - I used Sprouted Lentils to boost nutritional value

1 cup chopped fresh cilantro

1/2 cup low-fat sour cream

Directions:

Heat oil in a large saucepan over medium-high heat. Add onion; saute 8 minutes or until golden brown, stirring occasionally.

Add rice and next 4 ingredients; saute 1 minute.

Add water and lentils; bring to a boil.

Cover, reduce heat and simmer 1 hour.

Remove from heat; stir in cilantro and sour cream.

Yields six 1-cup servings.

Why Lentils?

A small but nutritionally-mighty member of the legume family, lentils are a very good source of cholesterol-lowering fiber (both the soluble and insoluble type). Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. In one study, researchers found that legumes were associated with a whopping 82% reduction in risk of death from coronary heart disease!

Lentils also provide excellent amounts of six important minerals (iron, protein, phosphorus, copper, thiamin, potassium) and two B-vitamins - all with virtually no fat. Lentils actually have the highest level of protein by weight of any plant-based food!

Just 1-cup of these little legumes packs quite the punch!

Why Brown Rice?

The process that produces brown rice removes only the outermost layer [the hull] of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids!!

Brown rice is an excellent source of manganese, and a good source of the minerals selenium and magnesium. Just 1-cup of brown rice will provide you with 88% of the daily value of manganese. This trace mineral helps produce energy from protein & carbohydrates, and is involved in the synthesis of fatty acids [important for a healthy nervous system], and in the production of cholesterol [used by the body to produce sex hormones]. Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase (SOD). SOD is found protects against damage from the free radicals produced during energy production.

Brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells. Brown rice is also a very good source of selenium - a trace mineral that has been shown to substantially reduce the risk of colon cancer. In addition to supplying 14% of the daily value for fiber, a cup of cooked brown rice provides 27% of the daily value for selenium! Many Americans do not get enough selenium in their diets, yet this trace mineral is of fundamental importance to human health. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.

Plus, the oil in whole brown rice lowers cholesterol.

So, the next time you're serving up rice, choose brown not white!

Why Cilantro?

Cilantro, also called coriander, has recently been studied for its cholesterol-lowering effects. In parts of Europe, cilantro has traditionally been referred to as an "anti-diabetic" plant, and in parts of India, it has traditionally been used for its anti-inflammatory properties.

Recent research studies have confirmed all three of these healing effects. When cilantro was added to the diet of diabetic mice, it helped stimulate their secretion of insulin and lowered their blood sugar. When given to rats, the herb reduced the amount of damaged fats in their cell membranes. And when given to rats fed a high-fat, high-cholesterol diet, cilantro lowered levels of total and LDL [bad cholesterol], while actually increasing levels of HDL [good cholesterol].

Research also suggests that the volatile oils found in the leaves of the cilantro plant may have antimicrobial properties. And, a study published in the June 2004 issue of the Journal of Agriculture and Food Chemistry stated that cilantro contains an antibacterial compound that may prove to be a safe, natural means of fighting Salmonella.

Health benefits aside, cilantro is my favorite herb and I love the smell and taste. Although some people actually dislike the taste of cilantro, for me, it is a key ingredient in most of my favorite dishes!

A Living Sacrifice, Holy and Pleasing to God

For the life of the flesh is in the blood... Leviticus 17:11

This verse has deep Spiritual meaning, referring ultimately to the atonement through the blood of Jesus. But all Scripture has practical and spiritual application for our lives. Remember, God did not just put us here to fend for ourselves - He made provisions for our spirit and our flesh!

If the key to life is in the blood, it makes sense that keeping our bloodstream pure, clean, and healthy would be of utmost importance.

In her book, Greater Health God's Way, author Stormie Omartian, outlines Seven Steps To Greater Health. Each of her steps serves to contribute to a clean, healthy bloodstream and a system that functions well in all areas:

1. Peaceful living

2. Pure food

3. Proper exercise

4. Plenty of water

5. Prayer and fasting

6. Periods of fresh air and sunshine

7. Perfect rest

Seven simple steps.

But, God's ways are always simple. Man ends up complicating everything. The Lord's ways are balanced and perfect. But man, left to himself, knows no balance. So, although these Seven Steps to Greater Health sound simple and straight-forward, if we practice a couple of them to the extreme or even ignore one of them, we could make problems for ourselves. The key, as with everything, is balance.

Omartian believes these steps are interrelated and interdependent. She goes on to say that we can't properly follow one step without observing all the others. She has numbered them in order from one to seven for a reason. Peaceful living, the first step, is the fountainhead from which all health flows. Perfect rest, the last step, occurs naturally after all the others are in place. Between steps one and seven there is a natural progression as each step prepares the way for the other. These steps are a consistent, reliable, preventative way of living that promotes good health.

In Hosea 4:6, the Bible says, "My people are destroyed for lack of knowledge." How true that is, especially in today's world! Sickness and premature death are common, because we do not have knowledge, or follow, the Lord's ways. I agree with Omartian's view that our society is living very far from the way God intended us to, in all aspects - health, spiritually, morally. There are so many people struggling with pain, sickness, headaches, heart attacks, mental illness, or just plain lack of joy. Many are suffering a great deal.

In his book Back to Eden, Jethro Kloss writes, "Man does not go astray from nature because he lacks intelligence or instinct, but because he wishes to gratify his own desires."

Is this the reason man strayed from God's ways of health in the first place? We wanted to gratify our own desires. We know that humans naturally desire to gratify our flesh. Some of us have never been taught God's ways and we certainly don't see them prevalent in our world today. Every year the world gets farther and farther away from how God intended us to live!

In her book, Storimie Omartian also tells of one instance when she heard a lady zealously say to her child, "No! You cannot have any more carrots until you finish your hot dog and chips!"

Omartian goes on to describe how she felt this woman was simply ignorant of the right way, God's Way.

We all have inner knowledge [or that "voice"] that shows us the way, but a lot of the time we'd rather ignore it and lean on our own understanding.

Whether you turn to the right or to the left, your ears will hear a voice behind you saying, 'This is the way; walk in it.' Isaiah 30:21

Of course, it is not good to be pre-occupied or consumed with our bodies, but it is certainly wise to value the temple that God has given each of us.

The Holy Spirit of God dwells in and works through our wonderful bodies!

How are we treating our temples? Are we feeding them poorly, never exercising, staying indoors away from fresh air, filling them with poisons - of unforgiveness, bitterness and even toxic food, never giving them rest, and then criticizing our bodies body because they doesn't look good and never do what we want?

We must each make our mind up to respect, love, and appreciate the bodies God has given us, no matter what shape they are in at the moment.

"I praise you because I am fearfully and wonderfully made." Psalm 139:14

Your body is a tool of the Lord. Can you serve Him best when you are sick, or when you are healthy? Our physical condition can influence our spiritual lives more than we realize! If we are disciplined in the care of our physical bodies, then we are likely to be disciplined in our spiritual lives too.

Give your body to the Lord as "a living sacrifice, holy and pleasing to God." Romans 12:1

Excerpt/article taken from forward: Greater Health God's Way by Stormie Omartian. Copyright 1996 by Harvest House Publishers

Swiss Chard Pizza

We made this last week and it was so delicious that I forgot to take a photo of before we devoured all of it. Even my brother, who dislikes most vegetables, loved this!

Swiss Chard Pizza

1 1/4 lb. swiss chard, leaves & stems separated

2 tablespoons olive oil

1 pint cherry tomatoes, halved

1 small red onion, diced

2 cloves garlic, minced

3/4 teaspoon chili powder

2 ounces crumbled goat cheese (approximately 1/2 cup)

Pizza Dough - We used Lexington Co-op's half-baked handmade pizza crust (they have spelt flour & whole wheat crusts available).

Preheat oven to 400.

Chop charm and stems into 3/4-inch pieces. Chop leaves into 3/4-inch wide strips. Set aside.

Heat oil in skillet over medium heat. Add tomatoes, onions and chard stems. Cook 10-minutes, or until tender.

Add garlic, chili powder and chard leaves. Season with salt/pepper. Cover, reduce to medium-low heat and cook 2-minutes until leaves are wilted.

Top crust with warm tomato/chard mixture and sprinkle with goat cheese. Bake 15-17 minutes until crust is brown and cheese is melted.

Why Swiss Chard?

Just one-cup has:

• 716% of your recommended daily value (DV) of Vitamin K

• Over 200% of your DV of beta-carotene (Vitamin A)

• Over 50% of your DV of Vitamin C.

• Plus, magnesium, manganese, potassium, iron, vitamin E, B1, B2, B3, B5, B6, folate, zinc, calcium, copper, fiber tryptophan, biotin, and phosphorus – and - fiber, protein and selenium!

• You get all this nutrition for only about 35 calories per cup.

• Swiss Chard provides antioxidant and anti-inflammatory benefits, as well bone health support.

According to the George Mateljan Foundation for the World's Healthiest Foods rating system, the percentage of daily values provided by swiss chard in just 1-cup allows it to rank fourth highest among all 129 World's Healthiest Foods!

In grocery stores, choose swiss chard that has been held in a chilled display as this will help to ensure that it has a crunchier texture and sweeter taste. Look for leaves that are vivid green in color and that do not show browning or yellowing. The leaves should not be wilted or have tiny holes. The stalks should look crisp and be unblemished. Do not wash Swiss chard before storing. Place chard in a plastic storage bag and wrap the bag tightly around the chard, squeezing out as much of the air from the bag as possible. Place in refrigerator where it will keep fresh for up to 5 days. Rinse well before using but do not soak in water.

Why Goat Cheese?

• Goat cheese has 80 calories and 6 grams of fat per ounce, compared to cow's milk cheese, which generally has around 100 calories and 10 g of fat per ounce.

• There are 5 grams of protein in a single ounce of goat cheese!

• The amount of calcium in goat cheese can vary from around 40 grams in soft cheese up to 240 grams in hard goat cheese (this is slightly higher than cow's milk cheese, which has about 200 grams in hard cheeses).

• Goat cheese is lower in calories and higher in the good stuff (than cow's milk cheese)!

• Goat cheese contains important nutrients and vitamins:

- the amino acid Tryptophan

- Phosphorus

- Riboflavin (Vitamin B2)

- Potassium (which helps prevent high blood pressure and protects against arteriosclerosis)

- 3 times as much Niacin (as cow's milk cheese) and 4 times higher in copper (than cow's milk cheese)

• Goat cheese contains moderate levels of probiotics - "good" bacteria that aid gastrointestinal health in the body.

People who are lactose intolerant are sometimes able to tolerate goat cheese even if they have problems digesting cheese made from cow's milk. The levels of lactose are similar, but the fat molecules in goat cheese are shorter, making them more digestible. Even people who don't have a lactose intolerance will find that goat cheese appears to be more easily digested than conventional dairy products. Look for goat cheese that has no additives, preservatives, or bovine growth hormones, which can frequently be found in cow's milk cheese.

What Food Experts Won't Eat & Why

The endocrinologist won't eat canned tomatoes.

The farmer won't eat corn-fed beef.

The toxicologist won't eat microwave popcorn.

The farm director won't eat non-organic potatoes.

Click here to find out what other foods some experts won't eat and why!

God created food

Don't you realize that your body is the temple of the Holy Spirit,

who lives in you and was given to you by God?

You do not belong to yourself, for God bought you with a high price.

So you must honor God with your body.

1 Corinthians 6:19-20 (NLT)

We cannot serve the Lord to the fullest if our bodies are run down, tired and not functioning as God designed them. Just because we, as Christians, have an understanding of our spiritual position in Christ does not mean we can break His physical laws of health and not suffer any consequence. The Word of God not only addresses the spiritual problems we have in this life, but what is healthy for us to eat.

Since the Lord created the human body, He certainly knows what is best for us to eat!

Many people have been eating according to the tradition of men instead of seeing what God's Word says about food. If we do not eat by the Word of God, our eating habits will be dictated by the patterns of society and what we have been exposed to during our lifetime.

Natural foods, those that are "living, whole foods" (such as fresh fruits and vegetables, sprouted and whole grains, legumes, certain meats, and limited dairy products) are best for us. "Dead foods" or "junk food" are those, which are highly refined and processed and have little nourishment.

In the Bible, Daniel and his companions proved the wisdom of eating properly when they refused to eat the King's meat and instead ask for vegetables and water to drink for ten days.

Please test us for ten days on a diet of vegetables and water,” Daniel said. “At the end of the ten days, see how we look compared to the other young men who are eating the king’s food. Then make your decision in light of what you see.” The attendant agreed to Daniel’s suggestion and tested them for ten days.

At the end of the ten days, Daniel and his three friends looked healthier and better nourished than the young men who had been eating the food assigned by the king. So after that, the attendant fed them only vegetables instead of the food and wine provided for the others.

God gave these four young men an unusual aptitude for understanding every aspect of literature and wisdom.

Daniel 1:12-17

Jordan Rubin, a nutrionist, naturopath and author of The Maker's Diet, believes that the Jewish roots of the Bible have a lot of wisdom and are very much needed today in the body of Christ. He is a firm believer in eating what God created as food, and eating foods the way that God created them to be eaten.

Rubin outlines two food criteria he has set for himself, which is good advice for all of us:

1. It has to be created by God as a food.

2. It needs to be consumed in the form that is compatible for the human body - in the form that God created it.

He goes on to say, "Throughout history, the world's healthiest people have known how to preserve, prepare and consume food in its healthiest form. So if it's animal food, it means that the animals were raised healthy. If it's vegetable food, it means the vegetables were raised healthfully. When it comes to grains and dairy, the least processing and the preparation that allows them to be more digestible is the way that history tells us to eat. And it's also using the laws of nature to preserve instead of the man made processes that we have put into place. According to God - pork, shellfish, lobster, crab - all the scavenger animals are not to be eaten. Also artificial sweeteners, margarine, the hydrogenated oils. I don't think white sugar is a food. The Bible talks about pork and shellfish, but obviously not aspertame or hydrogenated oils. But to me that's in the same category. They're not food, they're chemicals. Many people in the health community think milk is the worst thing in the world. If you consume skimmed, pasteurized, homogenized milk from cows that are fed grain with antibiotics and growth hormones and raised in a cage and never see grass, that's entirely different from organic, cultured, dairy products like yogurt, full fat, which is how the milk comes out of the animal. Those are as different as gold and fool's gold. They both may look the same, but one is valueless and one is extremely valuable."

Dr. Rex Russell, a board-certified invasive radiologist and author of What the Bible Says About Healthy Living, also held to Mosiac dietary laws. He found that in his own family and in his patients who tried the same approach, many chronic conditions went away or significantly diminished.

Dr. Russell's list of eats and don’t-eats:

• Eat only foods that God created for Human Food – No scavengers like pork, shellfish, fish with skin not scales, birds without a gizzard, etc. These are nature’s trash collectors and are full of toxins. Eat all the fruits, veggies, whole grains, seeds, and nuts you want.

• Don’t alter God’s design – Eat whole, unprocessed foods as much as possible. Drink water. Avoid meats that have been pumped full of antibiotics and hormones (because of organic meat prices and the very minimal amount of meat your body actually needs, this ends up greatly reducing the amount of meat you eat and your grocery bill). The food and drink that have been chemically altered, stripped, enriched, colored, preserved, hydrogenated, and fortified lose their nutritional qualities and fill you up with chemicals that have bad or unknown effects on your health.

• Don’t let any food or drink become your god – Eat in moderation. Practice fasting to give your body its needed rest and to break any food addictions.

Phillipians 4:5 (KJV) tells us "Let your moderation be known to all men".

Moderation = balance, measure, reasonableness, restraint.

The principles laid out in Scripture, and illustrated above through the writings of Jordan Rubin & Dr. Rex Russell pretty much knock out all of the food in the middle of any grocery store - the aisles where all of that processed, mass advertised junk is. With these guidelines, you mainly end up shopping the perimeter of the grocery store, and in turn, purchase items with price tags that are not inflated by advertising dollars. Eating this way can stretch your grocery dollar, reduce your visit to the doctor and dentist, and cut the amount of time you spend in the grocery store itself. Educating our children and communities to eat this way could benefit public health and allow the poor to eat and feel better.

I think that God gives us everything we need to be healthy physically, spiritually, mentally and emotionally and we're just not taking advantage of it.

-Jordan Rubin

• Overcoming Life Digest (Nov./Dec. 1997 Issue)

• Jordan Rubin interview Beliefnet