katherine's nationally acclaimed, interactive program incorporates leading edge transformational technologies and processes to ensure you move past your stuck spots so you’re ready to welcome true love when it is presented.
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Week 1: Preparing for Love
• The top 3 things you absolutely must be doing in order to become magnetic to your soulmate
• Why preparing to receive love is more powerful than running out to try to find it
• How a "spiritual partnership" differs from a traditional marriage and the one key thing you can do to attract the powerful partnership your parents never had
• The most common mistake we make when visualizing love that actually keeps love at bay-and how not to make it
• The one shift you can make right away that will elevate the quality of potential partners you attract into your life almost immediately
• The difference between a "soul mate" and an "ego mate" and why your perfect partner may actually be different than anyone you've ever dated before
• How to weave an alluring, magnetic field that draws your perfect partner into your life without having to go out to search for love
Week 2: Completing the Past
• Why you absolutely must let go of past relationships and patterns in order to attract your best possible partner into your life
• Why not completing the past can ruin your chances for love in the present and exactly how you can do it
• Why "forgiving" an ex too quickly may be the worst thing you can do, and the trick to using the energy of your anger to forward your greatest growth before letting it go
• Discover the 7-step process that enables you to take back your power no matter what has happened to you in the past
• Find out the secret of how to evolve all of the relationships in your life to the levels of health and well-being you so deeply deserve and desire to have
Week 3: Transforming Core Beliefs
• Uncover barriers you didn't even know you had that have been stopping love from taking root in your life and learn how to release them now
• Take a quantum leap over years of "slow and steady progress" by learning the 5-step process to identify and liberate yourself once and for all from your most debilitating false beliefs
• How to show up as a grown-up rather than a child in your romantic relationships
• Reclaim your wholeness so that you go into relationship with authentic love to give rather than seeking to fill a void
• Learn how to avoid repeating the same destructive patterns over and over again by "graduating" yourself and others from past relational dynamics
• Discover the value of what you have to offer and begin experiencing your own true worth on an embodied level
• Learn the one simple practice that will change forever the way that others relate to you
• How you can powerfully release the life you've known for the life you are creating
Week 4: Awakening Your Co-Creative Power
• How to source your sense of self and navigate your life from the future you are committed to creating, as opposed to the present or the past, in order to magnetize your greatest possibility for love
• The 3 steps to creating a powerful intention that will instantly compel you to begin generating the future you are committed to causing
• How to partner with a field and a force of life greater than yourself to "call in" a great love
• How to know when you've met "The 'One" and why, without this knowledge, you could easily miss the greatest opportunity of your life
• How to begin tapping into your innate magical abilities to co-create the future you desire in all areas of your life
• Connect with your deeper desires in a way that makes you irresistibly magnetic to their fulfillment
Week 5: Loving Yourself First
• Why the commitment you desire from another must come from yourself to yourself first and foremost
• Discover the true meaning of self-care and what it actually means to "love yourself" before you can love another
• Reclaim your sensual self, learning to love, care for, respect and honor your body, just as it is, as the home you offer your beloved
• Learn the one shocking secret to sustaining great relationships that is the exact opposite of everything you were taught to do
• Discover why saying "no" and setting limits actually serves to create more love in a relationship, as well as increases your chances of securing a commitment
• Why receiving from another is really a gift you offer them, and why the relationship may not bond properly until you do
• How cultivating your "emotional literacy" will automatically increase intimacy and deepen connection with those you most care for
Week 6: Creating an Extraordinary Life as a Foundation for Extraordinary Love
• Go from hoping the Universe gives you love to mastering the art of how to generate it in your life
• Discover the secret that happy people know about how to create richer, more satisfying unions
• Learn the one simple technique that will help you to overcome your deepest fears forever
• Find out the biggest mistake couples make that is the number one destroyer of relationships and learn the one sole skill needed to avoid it
Learn the 3 keys to creating ecstatic intimacy with a beloved partner
• Discover the one critical practice that will feed you the power you need to cause your relationships to flourish and thrive in unprecedented ways
Week 7: Living Love Fulfilled
• Experience your power to begin causing synchronicity, magic and miracles to show up everywhere in your life
• Learn how to move through the obstacles, setbacks and delays to the fulfillment of love in ways that actually empower your growth and evolution rather than discourage it
• Discover the sweet secret of how to move from a "me" centered life to a "we" centered life
• Master the super-charged practice for becoming magnetic to all things good in life
• Unlock the mystery of how you can radiate and embody the love you seek, causing the flourishing of intimacy and connection everywhere you go, with everyone you meet
Sunday, July 5, 2009
recipes n more alphabethical
http://www.all-creatures.org/index.html
http://www.bbc.co.uk/food/recipes/database/swisschardtartwithro_4766.shtml
http://kosherfood.about.com/od/kosherbasics/p/allrecipes.htm
http://www.worldcommunitycookbook.org/
http://www.bbc.co.uk/food/recipes/database/swisschardtartwithro_4766.shtml
http://kosherfood.about.com/od/kosherbasics/p/allrecipes.htm
http://www.worldcommunitycookbook.org/
Hummus Sandwich Spread and Veggie Dip
Ingredients
1-16oz.(500ml) can Chick Peas (Garbanzo Beans), drained
or
1-1/2 Cups cooked Chick Peas, without liquid
2-Tbsp. Lemon Juice
1-Tbsp. Extra Virgin Olive Oil
2-tsp. Fresh Garlic
1-tsp. Oregano Leaves (dried)
Salt to taste
Pepper to taste
Preparation
Place all ingredients into a blender or food processor. Mix at medium speed until all the ingredients are thoroughly chopped and blended. Store any unused hummus in the refrigerator (will keep for a few days).
1-16oz.(500ml) can Chick Peas (Garbanzo Beans), drained
or
1-1/2 Cups cooked Chick Peas, without liquid
2-Tbsp. Lemon Juice
1-Tbsp. Extra Virgin Olive Oil
2-tsp. Fresh Garlic
1-tsp. Oregano Leaves (dried)
Salt to taste
Pepper to taste
Preparation
Place all ingredients into a blender or food processor. Mix at medium speed until all the ingredients are thoroughly chopped and blended. Store any unused hummus in the refrigerator (will keep for a few days).
Saturday, July 4, 2009
walnutTo Your Good Health good riddance to cancer
When I was growing up in Kentucky, my grandparents had a grove of walnut trees. So… I ate a lot of walnuts.My grandmother cooked with them, baked with them, and we ate them by the handful for snacks. She always said they were good for you. How right she was.
A new study shows that eating walnuts could reduce your risk of breast cancer. With just a handful of nuts (2 ounces) a day, mice delayed the onset of cancerous tumors.
1)You see, walnuts contain a trio of cancer fighters –
phytosterols, omega-3s, and flavonoidsPhytosterols. Studies show that these nutrient compounds can inhibit tumors from forming in the breast and shrink them if they are already there.
2)In addition to walnuts, you can find phytosterolsin:
Legumes
Flax seed oil
Peanut butter
Pistachios
Sunflower seeds
Almonds
Brussels sprouts
Omega-3s. Omega-3s have a unique ability. They are able to get absorbed into cell membranes where they help cancer cells self-destruct. They reduce a inflammatory enzyme called COX 2, which promotes breast cancer. Plus, they keep your body’s breast cancer genes healthy. When these genes function normally, they help repair DNA and prevent cancer from developing.
3)You can get omega-3s in these foods:
Wild-caught salmon, anchovies, sardines
Flax seeds
Grass-fed beef
Almonds, pecans
Avocado
Sacha inchi oil
Olives/olive oil
Flavonoids.Walnuts also contain a flavonoid called ellagic acid. This powerful flavonoid inhibits the growth of cancer cells.
4)Ellagic acid not only protects your healthy cells from free radical damage, but it also helps to detox would-be cancer-causing cells and helps prevent cancer cells from reproducing.
Other ellagic acid rich foods are:
Berries (blueberries, cranberries, raspberries, strawberries)
Pecans
Pomegranate
Working all of these foods into your diet will help you protect your body from the dreaded “C” word. Still walnuts are the only super food that offers all these cancer-fighting compounds in one.
To get the freshest, most nutritious walnuts,follow these tips:
If you’re buying walnuts in the shell, make sure the shells don’t have any defects – look for little wormholes. Give the shells a little shake. If they rattle when you shake them, they are probably old and over dried.
Store shelled walnuts in an airtight package. You can store them up to about 6 months if you keep them in the refrigerator. Up to a year in the freezer.
If you prefer unshelled walnuts, look for a freshness date on the package. The high oil content makes them highly perishable. Heat and humidity will speed up the process. As with the shelled walnuts, keep them in an airtight container in the refrigerator and they will last for several months too. Longer in the freezer.
Aside from popping a handful of walnuts in your mouth, there are many ways to enjoy them. Sprinkle a handful on your salad or yogurt, or experiment with your favorite recipes. I like to add them to chicken salad or sautéed vegetables.
A new study shows that eating walnuts could reduce your risk of breast cancer. With just a handful of nuts (2 ounces) a day, mice delayed the onset of cancerous tumors.
1)You see, walnuts contain a trio of cancer fighters –
phytosterols, omega-3s, and flavonoidsPhytosterols. Studies show that these nutrient compounds can inhibit tumors from forming in the breast and shrink them if they are already there.
2)In addition to walnuts, you can find phytosterolsin:
Legumes
Flax seed oil
Peanut butter
Pistachios
Sunflower seeds
Almonds
Brussels sprouts
Omega-3s. Omega-3s have a unique ability. They are able to get absorbed into cell membranes where they help cancer cells self-destruct. They reduce a inflammatory enzyme called COX 2, which promotes breast cancer. Plus, they keep your body’s breast cancer genes healthy. When these genes function normally, they help repair DNA and prevent cancer from developing.
3)You can get omega-3s in these foods:
Wild-caught salmon, anchovies, sardines
Flax seeds
Grass-fed beef
Almonds, pecans
Avocado
Sacha inchi oil
Olives/olive oil
Flavonoids.Walnuts also contain a flavonoid called ellagic acid. This powerful flavonoid inhibits the growth of cancer cells.
4)Ellagic acid not only protects your healthy cells from free radical damage, but it also helps to detox would-be cancer-causing cells and helps prevent cancer cells from reproducing.
Other ellagic acid rich foods are:
Berries (blueberries, cranberries, raspberries, strawberries)
Pecans
Pomegranate
Working all of these foods into your diet will help you protect your body from the dreaded “C” word. Still walnuts are the only super food that offers all these cancer-fighting compounds in one.
To get the freshest, most nutritious walnuts,follow these tips:
If you’re buying walnuts in the shell, make sure the shells don’t have any defects – look for little wormholes. Give the shells a little shake. If they rattle when you shake them, they are probably old and over dried.
Store shelled walnuts in an airtight package. You can store them up to about 6 months if you keep them in the refrigerator. Up to a year in the freezer.
If you prefer unshelled walnuts, look for a freshness date on the package. The high oil content makes them highly perishable. Heat and humidity will speed up the process. As with the shelled walnuts, keep them in an airtight container in the refrigerator and they will last for several months too. Longer in the freezer.
Aside from popping a handful of walnuts in your mouth, there are many ways to enjoy them. Sprinkle a handful on your salad or yogurt, or experiment with your favorite recipes. I like to add them to chicken salad or sautéed vegetables.
212 degrees:good vs greatness
http://www.212movie.com/index.html
to get what we have never had, we must do what we have never done
3 things u can do immediately:
1)go to places u hv never been b'4/ speak to ppl u hv never spoken to b'4
2)take a different route home today
3)do a daily timetable n get up 15 minutes earlier to spend with urself
to get what we have never had, we must do what we have never done
3 things u can do immediately:
1)go to places u hv never been b'4/ speak to ppl u hv never spoken to b'4
2)take a different route home today
3)do a daily timetable n get up 15 minutes earlier to spend with urself
You Can't Hide-ByBrian Tracy
One of the most important traits of all motivators at work is consideration.
Employees report that the best managers they ever had were people who cared about them as people and as friends. These managers took the time to ask them questions about their lives, and to listen patiently while they talked about the dilemmas and problems and situations in their families. The more that the employees felt that the boss liked them and respected them, the more empowered and motivated they felt.
Caring is the Key
The flip side of this motivator is the de-motivating feeling that the boss doesn't care. This is almost invariably expressed in a lack of recognition, a lack of approval, a lack of appreciation and a general failure to pay attention to the employee over time.
Spend Time Listening
Remember, the amount of time that you spend talking to and listening to an employee is a signal to that employee that he or she is important to you and to the company. This is why the very best bosses spend a lot of time walking around and chatting with their employees. They sit with them for lunch and coffee.
They invite their comments and encourage open discussion and disagreements about work. They create an environment where people feel that the work belongs to them as well as to the company. In that environment, employees feel good about themselves and more fully committed to doing the job and doing it well.
"Hire and Keep Great People to Grow Your Business"People are the most important part of your business. The more you invest into finding the perfect new hire, the better your business will do in the long run.
U can ALWAYS hire the best people for your business.
Become A Positive Person To empower and motivate your customers, your suppliers, your bankers and so on, you simply need to be a genuine, positive and cheerful person.
You develop a positive mental attitude.
You be the kind of person from whom, "never is heard a discouraging word."
You are easygoing, genial, friendly, patient, tolerant and open minded. You make people feel comfortable being around you.Emotions Determine Everything
Remember, everyone is primarily emotional. Everything that people do, or refrain from doing, is triggered by their deeper emotions. Your job is to connect with their higher and more positive emotions so they feel so good about you they want to help you and please you in some way.
Two things to do immediately:
1)First, get out of your office and go among your friends and coworkers.
Ask them about their personal lives and concerns, and then listen carefully to the answer.
2)Second, resolve to be a genuinely positive person under all circumstances. Be the kind of person people feel happy being around and working for
Employees report that the best managers they ever had were people who cared about them as people and as friends. These managers took the time to ask them questions about their lives, and to listen patiently while they talked about the dilemmas and problems and situations in their families. The more that the employees felt that the boss liked them and respected them, the more empowered and motivated they felt.
Caring is the Key
The flip side of this motivator is the de-motivating feeling that the boss doesn't care. This is almost invariably expressed in a lack of recognition, a lack of approval, a lack of appreciation and a general failure to pay attention to the employee over time.
Spend Time Listening
Remember, the amount of time that you spend talking to and listening to an employee is a signal to that employee that he or she is important to you and to the company. This is why the very best bosses spend a lot of time walking around and chatting with their employees. They sit with them for lunch and coffee.
They invite their comments and encourage open discussion and disagreements about work. They create an environment where people feel that the work belongs to them as well as to the company. In that environment, employees feel good about themselves and more fully committed to doing the job and doing it well.
"Hire and Keep Great People to Grow Your Business"People are the most important part of your business. The more you invest into finding the perfect new hire, the better your business will do in the long run.
U can ALWAYS hire the best people for your business.
Become A Positive Person To empower and motivate your customers, your suppliers, your bankers and so on, you simply need to be a genuine, positive and cheerful person.
You develop a positive mental attitude.
You be the kind of person from whom, "never is heard a discouraging word."
You are easygoing, genial, friendly, patient, tolerant and open minded. You make people feel comfortable being around you.Emotions Determine Everything
Remember, everyone is primarily emotional. Everything that people do, or refrain from doing, is triggered by their deeper emotions. Your job is to connect with their higher and more positive emotions so they feel so good about you they want to help you and please you in some way.
Two things to do immediately:
1)First, get out of your office and go among your friends and coworkers.
Ask them about their personal lives and concerns, and then listen carefully to the answer.
2)Second, resolve to be a genuinely positive person under all circumstances. Be the kind of person people feel happy being around and working for
sandbox
by speaker and author Tom Asacker. using simple truths and a beautiful story, does a remarkable job demonstrating how the importance of human connections is what life and business are all about. Providing common sense wisdom through the eyes of a child, he shows how we can revitalize our work, our relationships, and our lives. kids' wonderful curiosity and honesty, Sandbox Wisdom revisits our childhood to see what we should strive to rekindle as adults. Fun, Laughter, and Enthusiasm...We should strive to keep that childlike spirit in our work and our play. When we grow up we take ourselves way too seriously, and sometimes we become a heart attack waiting to happen. No Limit Thinking...As children we believe that we might become president, a great artist or a great explorer. But as adults we begin to put fences around those dreams. No Inhibitions...Children speak from the heart, and as adults we should strive to do more of that. Read People and Situations...Children can see past the trappings of material success and see into the core of people. As we grow older we begin to label people, and as the saying goes, "labeling is disabling." Creativity and Imagination...A great philosopher once observed, "Genius is childhood recaptured at will." The imagination and creativity we had at five too often begins to fade at fifteen. If you wish to rekindle your attitude, or you wish to re-ignite your team's passion for greater service, here's some good advice...practice Sandbox Wisdom. Live with Passion,
Swiss chard
http://www.google.com.my/imgres?imgurl=http://www.all-creatures.org/recipes/images/i-chard.jpg&imgrefurl=http://www.all-creatures.org/recipes/i-chard.html&h=462&w=727&sz=28&tbnid=Yc_0vz_vaELD3M:&tbnh=90&tbnw=141&prev=/images%3Fq%3DSwiss%2Bchard&usg=__-DxDeiFVtYgBRaW58Npem0lgTOU=&ei=nH5PSu-_NYvk6gOQjrmEBA&sa=X&oi=image_result&resnum=7&ct=image
all-creatures.orgVegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle.""Let no animal die that we may live!"
Ingredients: Descriptions and Photos- Swiss Chard -
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet. The name, Swiss chard, is often shortened to "chard" and is sometimes called "leaf beet" or "sea-kale beet." Select Swiss chard that is fresh (not wilting) and free of blemishes. There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety. Swiss chard tastes somewhat like spinach. The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below for raw and cooked Swiss chard.
Chard, Swiss, raw
Scientific Name: Beta vulgaris (Cicla Group)
NDB No: 11147
Value per100 grams ofedible portion
Water
g
92.66
2
Energy
kcal
19
0
Energy
kj
79
0
Protein
g
1.80
1
Total lipid (fat)
g
0.20
1
Ash
g
1.60
0
Carbohydrate, by difference
g
3.74
0
Fiber, total dietary
g
1.6
0
Minerals
Calcium, Ca
mg
51
1
Iron, Fe
mg
1.80
1
Magnesium, Mg
mg
81
2
Phosphorus, P
mg
46
1
Potassium, K
mg
379
2
Sodium, Na
mg
213
2
Zinc, Zn
mg
0.36
0
Copper, Cu
mg
0.179
0
Manganese, Mn
mg
0.366
0
Selenium, Se
mcg
0.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
1
Thiamin
mg
0.040
1
Riboflavin
mg
0.090
1
Niacin
mg
0.400
1
Pantothenic acid
mg
0.172
0
Vitamin B-6
mg
0.099
0
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Vitamin B-12
mcg
0.00
0
Vitamin A, IU
IU
3300
1
Retinol
mcg
0
0
Vitamin A, RAE
mcg_RAE
165
1
Vitamin E
mg_ATE
1.890
0
Lipids
Fatty acids, total saturated
g
0.030
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.000
0
12:0
g
0.000
0
14:0
g
0.000
0
16:0
g
0.030
0
18:0
g
0.000
0
Fatty acids, total monounsaturated
g
0.040
0
16:1 undifferentiated
g
0.000
0
18:1 undifferentiated
g
0.040
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.070
0
18:2 undifferentiated
g
0.063
0
18:3 undifferentiated
g
0.007
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3
g
0.000
0
22:5 n-3
g
0.000
0
22:6 n-3
g
0.000
0
Cholesterol
mg
0
0
Amino acids
Tryptophan
g
0.017
4
Threonine
g
0.083
4
Isoleucine
g
0.147
4
Leucine
g
0.130
4
Lysine
g
0.099
7
Methionine
g
0.019
6
Phenylalanine
g
0.110
4
Valine
g
0.110
4
Arginine
g
0.117
4
Histidine
g
0.036
4
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Chard, Swiss, cooked, boiled, drained, without salt
NDB No: 11148
Nutrient
Units
Value per100 grams ofedible portion
SampleCount
Std.Error
1 cup, chopped -------175 g
Proximates
Water
g
92.65
0
162.138
Energy
kcal
20
0
35.000
Energy
kj
84
0
147.000
Protein
g
1.88
1
3.290
Total lipid (fat)
g
0.08
1
0.140
Ash
g
1.26
1
2.205
Carbohydrate, by difference
g
4.14
0
7.245
Fiber, total dietary
g
2.1
0
3.675
Minerals
Calcium, Ca
mg
58
1
101.500
Iron, Fe
mg
2.26
1
3.955
Magnesium, Mg
mg
86
1
150.500
Phosphorus, P
mg
33
1
57.750
Potassium, K
mg
549
1
960.750
Sodium, Na
mg
179
1
313.250
Zinc, Zn
mg
0.33
0
0.578
Copper, Cu
mg
0.163
0
0.285
Manganese, Mn
mg
0.334
0
0.585
Selenium, Se
mcg
0.9
0
1.575
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
31.500
Thiamin
mg
0.034
0
0.060
Riboflavin
mg
0.086
0
0.150
Niacin
mg
0.360
0
0.630
Pantothenic acid
mg
0.163
0
0.285
Vitamin B-6
mg
0.085
0
0.149
Folate, total
mcg
9
0
15.750
Folic acid
mcg
0
0
0.000
Folate, food
mcg
9
0
15.750
Folate, DFE
mcg_DFE
9
0
15.750
Vitamin B-12
mcg
0.00
0
0.000
Vitamin A, IU
IU
3139
0
5493.250
Retinol
mcg
0
0
0.000
Vitamin A, RAE
mcg_RAE
157
0
274.750
Vitamin E
mg_ATE
1.890
0
3.308
Lipids
Fatty acids, total saturated
g
0.012
0
0.021
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.000
0
0.000
16:0
g
0.012
0
0.021
18:0
g
0.000
0
0.000
Fatty acids, total monounsaturated
g
0.016
0
0.028
16:1 undifferentiated
g
0.000
0
0.000
18:1 undifferentiated
g
0.016
0
0.028
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.028
0
0.049
18:2 undifferentiated
g
0.025
0
0.044
18:3 undifferentiated
g
0.003
0
0.005
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3
g
0.000
0
0.000
22:5 n-3
g
0.000
0
0.000
22:6 n-3
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Amino acids
Tryptophan
g
0.018
0
0.032
Threonine
g
0.086
0
0.150
Isoleucine
g
0.154
0
0.270
Leucine
g
0.135
0
0.236
Lysine
g
0.103
0
0.180
Methionine
g
0.020
0
0.035
Phenylalanine
g
0.114
0
0.199
Valine
g
0.114
0
0.199
Arginine
g
0.122
0
0.213
Histidine
g
0.038
0
0.066
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-11)
all-creatures.orgVegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle.""Let no animal die that we may live!"
Ingredients: Descriptions and Photos- Swiss Chard -
(Swiss Chard) Swiss chard is the succulent leafy green tops and whitish stems of a beet plant; however, the leaves of the Swiss chard are much larger than those of the common beet. The name, Swiss chard, is often shortened to "chard" and is sometimes called "leaf beet" or "sea-kale beet." Select Swiss chard that is fresh (not wilting) and free of blemishes. There is also a red leaf and stem variety, and recently, we have seen a yellow stem variety. Swiss chard tastes somewhat like spinach. The bunch of Swiss chard in this photo was about 2-1/2 feet (3/4 meter) tall. See the nutritional charts below for raw and cooked Swiss chard.
Chard, Swiss, raw
Scientific Name: Beta vulgaris (Cicla Group)
NDB No: 11147
Value per100 grams ofedible portion
Water
g
92.66
2
Energy
kcal
19
0
Energy
kj
79
0
Protein
g
1.80
1
Total lipid (fat)
g
0.20
1
Ash
g
1.60
0
Carbohydrate, by difference
g
3.74
0
Fiber, total dietary
g
1.6
0
Minerals
Calcium, Ca
mg
51
1
Iron, Fe
mg
1.80
1
Magnesium, Mg
mg
81
2
Phosphorus, P
mg
46
1
Potassium, K
mg
379
2
Sodium, Na
mg
213
2
Zinc, Zn
mg
0.36
0
Copper, Cu
mg
0.179
0
Manganese, Mn
mg
0.366
0
Selenium, Se
mcg
0.9
0
Vitamins
Vitamin C, total ascorbic acid
mg
30.0
1
Thiamin
mg
0.040
1
Riboflavin
mg
0.090
1
Niacin
mg
0.400
1
Pantothenic acid
mg
0.172
0
Vitamin B-6
mg
0.099
0
Folate, total
mcg
14
0
Folic acid
mcg
0
0
Folate, food
mcg
14
0
Folate, DFE
mcg_DFE
14
0
Vitamin B-12
mcg
0.00
0
Vitamin A, IU
IU
3300
1
Retinol
mcg
0
0
Vitamin A, RAE
mcg_RAE
165
1
Vitamin E
mg_ATE
1.890
0
Lipids
Fatty acids, total saturated
g
0.030
0
4:0
g
0.000
0
6:0
g
0.000
0
8:0
g
0.000
0
10:0
g
0.000
0
12:0
g
0.000
0
14:0
g
0.000
0
16:0
g
0.030
0
18:0
g
0.000
0
Fatty acids, total monounsaturated
g
0.040
0
16:1 undifferentiated
g
0.000
0
18:1 undifferentiated
g
0.040
0
20:1
g
0.000
0
22:1 undifferentiated
g
0.000
0
Fatty acids, total polyunsaturated
g
0.070
0
18:2 undifferentiated
g
0.063
0
18:3 undifferentiated
g
0.007
0
18:4
g
0.000
0
20:4 undifferentiated
g
0.000
0
20:5 n-3
g
0.000
0
22:5 n-3
g
0.000
0
22:6 n-3
g
0.000
0
Cholesterol
mg
0
0
Amino acids
Tryptophan
g
0.017
4
Threonine
g
0.083
4
Isoleucine
g
0.147
4
Leucine
g
0.130
4
Lysine
g
0.099
7
Methionine
g
0.019
6
Phenylalanine
g
0.110
4
Valine
g
0.110
4
Arginine
g
0.117
4
Histidine
g
0.036
4
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
Chard, Swiss, cooked, boiled, drained, without salt
NDB No: 11148
Nutrient
Units
Value per100 grams ofedible portion
SampleCount
Std.Error
1 cup, chopped -------175 g
Proximates
Water
g
92.65
0
162.138
Energy
kcal
20
0
35.000
Energy
kj
84
0
147.000
Protein
g
1.88
1
3.290
Total lipid (fat)
g
0.08
1
0.140
Ash
g
1.26
1
2.205
Carbohydrate, by difference
g
4.14
0
7.245
Fiber, total dietary
g
2.1
0
3.675
Minerals
Calcium, Ca
mg
58
1
101.500
Iron, Fe
mg
2.26
1
3.955
Magnesium, Mg
mg
86
1
150.500
Phosphorus, P
mg
33
1
57.750
Potassium, K
mg
549
1
960.750
Sodium, Na
mg
179
1
313.250
Zinc, Zn
mg
0.33
0
0.578
Copper, Cu
mg
0.163
0
0.285
Manganese, Mn
mg
0.334
0
0.585
Selenium, Se
mcg
0.9
0
1.575
Vitamins
Vitamin C, total ascorbic acid
mg
18.0
0
31.500
Thiamin
mg
0.034
0
0.060
Riboflavin
mg
0.086
0
0.150
Niacin
mg
0.360
0
0.630
Pantothenic acid
mg
0.163
0
0.285
Vitamin B-6
mg
0.085
0
0.149
Folate, total
mcg
9
0
15.750
Folic acid
mcg
0
0
0.000
Folate, food
mcg
9
0
15.750
Folate, DFE
mcg_DFE
9
0
15.750
Vitamin B-12
mcg
0.00
0
0.000
Vitamin A, IU
IU
3139
0
5493.250
Retinol
mcg
0
0
0.000
Vitamin A, RAE
mcg_RAE
157
0
274.750
Vitamin E
mg_ATE
1.890
0
3.308
Lipids
Fatty acids, total saturated
g
0.012
0
0.021
4:0
g
0.000
0
0.000
6:0
g
0.000
0
0.000
8:0
g
0.000
0
0.000
10:0
g
0.000
0
0.000
12:0
g
0.000
0
0.000
14:0
g
0.000
0
0.000
16:0
g
0.012
0
0.021
18:0
g
0.000
0
0.000
Fatty acids, total monounsaturated
g
0.016
0
0.028
16:1 undifferentiated
g
0.000
0
0.000
18:1 undifferentiated
g
0.016
0
0.028
20:1
g
0.000
0
0.000
22:1 undifferentiated
g
0.000
0
0.000
Fatty acids, total polyunsaturated
g
0.028
0
0.049
18:2 undifferentiated
g
0.025
0
0.044
18:3 undifferentiated
g
0.003
0
0.005
18:4
g
0.000
0
0.000
20:4 undifferentiated
g
0.000
0
0.000
20:5 n-3
g
0.000
0
0.000
22:5 n-3
g
0.000
0
0.000
22:6 n-3
g
0.000
0
0.000
Cholesterol
mg
0
0
0.000
Amino acids
Tryptophan
g
0.018
0
0.032
Threonine
g
0.086
0
0.150
Isoleucine
g
0.154
0
0.270
Leucine
g
0.135
0
0.236
Lysine
g
0.103
0
0.180
Methionine
g
0.020
0
0.035
Phenylalanine
g
0.114
0
0.199
Valine
g
0.114
0
0.199
Arginine
g
0.122
0
0.213
Histidine
g
0.038
0
0.066
USDA Nutrient Database for Standard Reference, Release 15 (August 2002)
The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live! (d-11)
biotin-What can high-biotin foods do for you?
http://www.whfoods.com/genpage.php?tname=nutrient&dbid=42
Support healthy skin through proper fat production
Help your body make efficient use of sugar
Maintain an energy supply in your nerve cells
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
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Swiss chard is a good source of biotin.
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
Description
Function
Deficiency Symptoms
Toxicity Symptoms
Cooking, storage and processing
Factors that affect function
Drug-nutrient interaction
Nutrient interaction
Health conditions
Supplements
Food Sources
Public Recommendations
References
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
The George Mateljan Foundation
Support healthy skin through proper fat production
Help your body make efficient use of sugar
Maintain an energy supply in your nerve cells
What events can indicate a need for more high-biotin foods?
Skin-related problems, including cradle cap in infants
Hair loss
Muscle cramps
Lack of good muscle tone or coordination
Swiss chard is a good source of biotin.
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
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Swiss chard is a good source of biotin.
For serving size for specific foods, see Nutrient Rating Chart below at the bottom of this page.
Description
Function
Deficiency Symptoms
Toxicity Symptoms
Cooking, storage and processing
Factors that affect function
Drug-nutrient interaction
Nutrient interaction
Health conditions
Supplements
Food Sources
Public Recommendations
References
Description
What is biotin?
One of the least well-known of the B-complex vitamins, biotin was originally referred to as "vitamin H." Biotin was discovered in late 1930s and early 1940s research when chicks fed diets high in raw egg white consistently developed skin rashes and lost the hair around their eyes. When egg yolk was added to the chicks' diet, these symptoms disappeared.
Today, we know why. Researchers have identified a substance in raw egg white - a sugar and protein-containing molecule (glycoprotein) called avidin - that can bind together with biotin and prevent its absorption. Food scientists have also identified the egg yolk as one of the most dense sources of biotin in the diet.
How it Functions
What is the function of biotin?
Energy Production
Biotin is involved in the metabolism of both sugar and fat. In sugar metabolism, biotin helps move sugar from its initial stages of processing on to its conversion into usable chemical energy. For this reason, muscle cramps and pains related to physical exertion, which may be the result of the body's inability to use sugar efficiently as fuel, may signal a biotin deficiency. The role of biotin in fat metabolism is discussed below under the heading "Synthesis of Fat (Fatty Acids)."
Synthesis of Fat (Fatty Acids)
Many of the classic biotin deficiency symptoms involve skin-related problems, and the role of biotin in fat synthesis is often cited as a reason for this biotin-skin link. Biotin is required for function of an enzyme in the body called acetyl Co-A carboxylase. This enzyme puts together the building blocks for the production of fat in the body. Fat production is critical for all cells in the body since the membranes of all cells must contain the correct fat components to function properly. Fat production is especially critical for skin cells since they die and must be replaced very rapidly, and also because they are in contact with the outside environment and must serve as a selective barrier. When cellular fat components cannot be made properly due to biotin deficiency, skin cells are among the first cells to develop problems. In infants, the most common biotin-deficiency symptom is cradle cap - a dermatitis (skin condition) in which crusty yellowish/ whitish patches appear around the infant's scalp, head, eyebrows and the skin behind the ears. In adults, the equivalent skin condition is called seborrheic dermatitis, although it can occur in many different locations on the skin.
Support of Nervous System Activity
Because glucose and fat are used for energy within the nervous system, biotin also functions as a supportive vitamin in this area. Numerous nerve-related symptoms have been linked to biotin deficiency. These symptoms include seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia).
Deficiency Symptoms
What are deficiency symptoms for biotin?
Skin-related problems, including cradle cap in infants and seborrheic dermatitis in adults, are the most common biotin deficiency-related symptoms. Hair loss can also be symptomatic of biotin deficiency. Nervous system-related problems provide the second most common set of biotin-related symptoms, including seizures, lack of muscle coordination (ataxia), and lack of good muscle tone (hypotonia). Muscle cramps and pains related to physical exertion can be symptomatic of biotin deficiency, reflecting the body's inability to use sugar efficiently as a fuel.
Toxicity Symptoms
What are toxicity symptoms for biotin?
Reports of biotin toxicity have not surfaced in the research literature, despite the use of biotin over extended periods of time in doses as high as 60 milligrams per day. For this reason, in its 1998 recommendations for intake of B-complex vitamins, the Institute of Medicine at the National Academy of Sciences chose not to set a tolerable upper limit (UL) for intake of biotin.
Impact of Cooking, Storage and Processing
How do cooking, storage, or processing affect biotin?
Biotin is relatively stable when exposed to heat, light, and oxygen. Strongly acidic conditions can, however, denature this vitamin. In raw eggs, biotin is typically bound to a sugar-protein molecule (the glycoprotein called avidin), and cannot be absorbed into the body unless the egg is cooked, allowing the biotin to separate from the avidin protein.
Factors that Affect Function
What factors might contribute to a deficiency of biotin?
In addition to lack of biotin-containing foods in the diet, deficient dietary intake of pantothenic acid (vitamin B5) can contribute to a functional biotin deficiency since B5 works together with biotin in many metabolic situations. Intestinal problems should also be considered as a possible course of biotin deficiency. The connection between biotin and intestinal problems centers on the role of intestinal bacteria. Under appropriate circumstances, bacteria in the large intestine can produce biotin. When intestinal problems create bacterial imbalance, the body is deprived of this alternative source of biotin. Consumption of raw egg whites can also contribute to biotin deficiency since avidin, a glycoprotein substance in egg white, can bind to biotin and prevent its absorption. The cooking of egg whites disables this binding of biotin by avidin.
Additionally, as many as 50% of pregnant women may be deficient in biotin, a deficiency that may increase the risk of birth defects. Preliminary research found laboratory evidence of biotin deficiency both in the early (first trimester) and late (third trimester) stages of pregnancy.
Drug-Nutrient Interactions
What medications affect biotin?
Anticonvulsant drugs (like carbamazepine) can compromise absorption of biotin.
Nutrient Interactions
How do other nutrients interact with biotin?
Many of chemical reactions in the body requiring biotin also require pantothenic acid (vitamin B5).
Health Conditions
What health conditions require special emphasis on biotin?
Biotin may play a role in the prevention and/or treatment of the following health conditions:
Hair loss (alopecia)
Intestinal imbalances, including inflammatory bowel syndrome, irritable bowel syndrome, Crohn's disease, ulcerative colitis, and chronic diarrhea
Neuromuscular-related conditions, including seizures, ataxias (movements characterized by lack of muscle coordination), and hypotonias (posture and movement characterized by lack of muscle tone)
Skin conditions, including cradle cap in infants and seborrheic dermatitis in adults
Pregnancy, as there is an increased demand for nutrients placed upon the mother by the growing fetus.
Form in Dietary Supplements
What forms of biotin are found in dietary supplements?
Biotin is found in its simplest chemical form, D-biotin, in virtually all dietary supplements. This form of the vitamin is the only known metabolically active form.
Food Sources
What foods provide biotin?
Excellent sources of biotin include chard, tomatoes, romaine lettuce, and carrots. Very good sources include almonds, chicken eggs, onions, cabbage, cucumber, and cauliflower. Good sources includes goat's milk, cow's milk, raspberries, strawberries, halibut, oats, and walnuts.
Introduction to Nutrient Rating System ChartIn order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of biotin. Next to each food name, you'll find the serving size we used to calculate the food's nutrient composition, the calories contained in the serving, the amount of biotin contained in one serving size of the food, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
World's Healthiest Foods ranked as quality sources of:biotin
Food
ServingSize
Cals
Amount(mcg)
DV(%)
NutrientDensity
World'sHealthiestFoods Rating
Swiss chard, boiled
1 cup
35.0
10.50
3.5
1.8
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%
Public Health Recommendations
What are current public health recommendations for biotin?
The Adequate Intake (AI) levels for biotin, set in 1998 by the Institute of Medicine at the National Academy of Sciences, are as follows:
0-6 months: 5 micrograms
6-12 months: 6 micrograms
1-3 years: 8 micrograms
4-8 years: 12 micrograms
males 9-13 years: 20 micrograms
males 14-18 years: 25 micrograms
males 19 years and older: 30 micrograms
females 9-13 years: 20 micrograms
females 14-18 years: 25 micrograms
females 19 years and older: 30 micrograms
Pregnant females of any age: 30 micrograms
Lactating females of any age: 35 micrograms
References
Bland JS, Costarella L, Levin B et al. Clinical nutrition: a functional approach. The Institute for Functional Medicine, Gig Harbor, WA, p.122. 1999.
Bonjour JP. Biotin. In: Machlin LJ. (Ed.) Handbood of vitamins. Second Edition. Dekker, New York, 1991;393-427 1991.
Groff JL, Gropper SS, Hunt SM. Advanced Nutrition and Human Metabolism. West Publishing Company, New York, 1995 1995.
Mock DM. Biotin. In: Brown M. (Ed.). Present knowledge in nutrition. Sixth edition. International Life Sciences Institute, Washington, DC, 1989;189-207 1989.
Mock DM, Quirk JG, Mock NI. Marginal biotin deficiency during normal pregnancy. AmJ Clin Nutr 2002 Feb;75(2):195-9 2002.
Sauberlich HE. Interactions of thiamin, riboflavin, and other B-vitamins. Ann NY Acad Sci 1980;355:80 1980.
Tannenbaum SR, Young VR. Vitamins and minerals. In: Fennema OR. (Ed). Food chemistry. Second edition. Marcel Dekker, New York, 1985;512 1985.
The George Mateljan Foundation
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Charles Capps 'Windows' media (samples)Download Free Windows Player to listen. Calling Things That Are Not [more info] Endtime Ministry of Angels [more info] Healing Provision [more info] Wisdom and Guidance [more info]
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my fav teacher of the word;without heresy of jetplanes, limousines n castle-like abodes.
Charles Capps 'Windows' media (samples)Download Free Windows Player to listen. Calling Things That Are Not [more info] Endtime Ministry of Angels [more info] Healing Provision [more info] Wisdom and Guidance [more info]
Charles Capps 'Real' media (samples)Download Free Real One Player to listen or view. How To Succeed When Others Fail [more info] A Merry Heart Doeth Good [more info] Authority Of Man And Jesus [more info] Authority, Faith & The Anointing [more info] Calling Things That Are Not [more info] Cure For Doubt & Unbelief [more info] Faith, Law Of The New Covenant [more info] His Word Is Seed, Water & Light [more info] How To Plant a Seed For a Miracle [more info] How To Release Your Faith [more info] How to Win Battles & Influence Angels [more info] Jesus, The Seed of Righteousness [more info] Jesus, The Word Made Flesh [more info] Kicking Over Sacred Cows [more info] Making A Demand On God's Provisions For Healing [more info] Manifestations Of The Spirit [more info] Miraculous Conception Through Faith [more info] Redeemed From the Curse of The Law [more info] Releasing the Ability Of God Through Prayer [more info] Scriptural Balance To Hard Sayings [more info] Speaking The Word Of Faith [more info] Spiritual Power In The Physical Body [more info] Success Motivation Through The Word [more info] The Faith Image That Brings Healing [more info] Understanding What We Know About Healing [more info] Unforgiveness, A Thief of Faith [more info] Why Tragedy Happens To Christians [more info]
Annette Capps 'Real' audio (samples) Bringing Anxiety Captive [more info] How To Harness the Power of Your Thoughts [more info] How To Keep From Being Devoured [more info] Overcoming Inferiority & Fear of Failure [more info] Reverse The Curse in Your Body & Emotions [more info] Visit us on:
Charles Capps 'Real' media (samples) Authority of Words [more info] Chastening Of The Lord [more info] Ears To Hear [more info] Endtime Ministry of Angels [more info] Faith and Confession [more info] Faith As A Seed [more info] Faith For God's Provisions [more info] God's Creative Power [more info] God's Idea Of Good News [more info] Identification Series [more info] How To Pray Scripturally [more info] Prosperity God Loves [more info] Seedtime And Harvest [more info] Seeking The Kingdom [more info] Tapping The Tree Of Life [more info] The Hundredfold Return [more info] The Intent Of The Word [more info] The Laying On Of Hands [more info] The Ministry of Angels [more info] What Are Doctrines Of Devils [more info] Why Confession Works [more info] Wisdom and Guidance [more info]
Red, White & Blue Potato Salad Recipe - Potato Salad Recipes
http://homecooking.about.com/od/vegetablerecipes/r/blv319.htm
The beautiful colors of this red, white, and blue potato salad come from the potatoes themselves. If you cannot find blue potatoes, purple ones will do, or simply use all red and white. This recipe is obviously perfect for the 4th of July due to the coloring, but you can enjoy it year-round. Red, White & Blue Potato Salad is even better at room temperature than cold.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/2 pound baby red rose potatoes (new potatoes)
1/2 pound baby white rose potatoes
1/2 pound small blue (or purple) potatoes (see notes)
1/4 cup mayonnaise
1/8 cup ranch dressing
1/2 Tablespoon champagne vinegar (or white vinegar)
1/4 teaspoon dried dill weed
Pinch of sugar (optional)
1/4 cup thin-sliced green onions, tops included (see notes)
Salt and freshly ground black pepper to taste
Grape tomatoes for garnish
Preparation:Simmer red, white, and blue potatoes, skins on, in salted water until tender, but not mushy. Let cool until easy enough to handle, but still warm. Cut into 1-inch pieces. Combine mayonnaise, ranch dressing, champagne vinegar, dill weed, and optional sugar. Pour over warm potatoes and toss to coat. Season with salt and pepper to taste. Refrigerate 2 hours or more to let flavors meld. Let come to room temperature to serve. Garnish with grape tomatoes. Recipe may be easily doubled. Yield: about 6 servings Notes: Waxy potatoes such as red rose, white rose, blue, purple, and gold potatoes are best for potato salad because they are not grainy or mealy and hold together well. You may substitute chopped chives for the green onions.
The beautiful colors of this red, white, and blue potato salad come from the potatoes themselves. If you cannot find blue potatoes, purple ones will do, or simply use all red and white. This recipe is obviously perfect for the 4th of July due to the coloring, but you can enjoy it year-round. Red, White & Blue Potato Salad is even better at room temperature than cold.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/2 pound baby red rose potatoes (new potatoes)
1/2 pound baby white rose potatoes
1/2 pound small blue (or purple) potatoes (see notes)
1/4 cup mayonnaise
1/8 cup ranch dressing
1/2 Tablespoon champagne vinegar (or white vinegar)
1/4 teaspoon dried dill weed
Pinch of sugar (optional)
1/4 cup thin-sliced green onions, tops included (see notes)
Salt and freshly ground black pepper to taste
Grape tomatoes for garnish
Preparation:Simmer red, white, and blue potatoes, skins on, in salted water until tender, but not mushy. Let cool until easy enough to handle, but still warm. Cut into 1-inch pieces. Combine mayonnaise, ranch dressing, champagne vinegar, dill weed, and optional sugar. Pour over warm potatoes and toss to coat. Season with salt and pepper to taste. Refrigerate 2 hours or more to let flavors meld. Let come to room temperature to serve. Garnish with grape tomatoes. Recipe may be easily doubled. Yield: about 6 servings Notes: Waxy potatoes such as red rose, white rose, blue, purple, and gold potatoes are best for potato salad because they are not grainy or mealy and hold together well. You may substitute chopped chives for the green onions.
Patriotic Cupcakes Recipe
http://homecooking.about.com/od/dessertrecipes/r/blc129.htm?nl=1
These red, white, and blue cupcakes are decorated for the 4th of July, but you'll want to serve them year-round. Make the best of fresh blueberries and cherries in a tasty muffin topped with cream cheese frosting, fresh blueberries, and red fruit leather. Let the kids have fun decorating the cupcakes. The fruit leather resembles the stripes on the American flag while the blueberries become the stars. Small blueberries are best for decorating.
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
1 package French vanilla cake mix
1/2 cup applesauce
3 eggs
1 cup water
2 cups (about) small fresh blueberries, divided use
1/2 cup dried cherries
8 ounces cream cheese, at room temperature
1/2 cup confectioners' sugar or to taste
1 teaspoon pure vanilla extract
1 roll red-colored fruit snack or fruit leather
Preparation:Soak dried cherries in hot water for 15 minutes to plump. Drain thoroughly, then dry with paper towels. Set aside. Preheat oven to 350 degrees. Line standard-size muffin tin with foil or paper muffin cups. Combine cake mix with applesauce, eggs, and water, mixing on low speed for 30 seconds. Increase to medium speed and beat another 2 minutes. Fold in cherries. Divide batter evenly into 24 paper-lined muffin cups. Drop 5 blueberries on top of the batter for each cupcake. Do not mix or press the blueberries into the batter. Bake 18 to 20 minutes, until lightly browned. Cool to room temperature on wire racks before proceeding. Beat cream cheese with confectioners' sugar and vanilla extract until smooth and creamy. Spread cream cheese frosting on tops of cooled cupcakes. Using remaining blueberries, stud cupcakes with blueberries in rows (for stars) over the upper left quarter of the cupcake. Cut the roll of fruit leather snack into strips 1/8 inch wide and 2 inches long. Place red fruit strips across the remainder of the cupcake surface in rows (for stripes) over frosting. Refrigerate to set frosting. These are fun for the kids to decorate for 4th of July, Flag Day, or Memorial Day. Yield: 24 cupcakes
These red, white, and blue cupcakes are decorated for the 4th of July, but you'll want to serve them year-round. Make the best of fresh blueberries and cherries in a tasty muffin topped with cream cheese frosting, fresh blueberries, and red fruit leather. Let the kids have fun decorating the cupcakes. The fruit leather resembles the stripes on the American flag while the blueberries become the stars. Small blueberries are best for decorating.
Prep Time: 15 minutes
Cook Time: 35 minutes
Ingredients:
1 package French vanilla cake mix
1/2 cup applesauce
3 eggs
1 cup water
2 cups (about) small fresh blueberries, divided use
1/2 cup dried cherries
8 ounces cream cheese, at room temperature
1/2 cup confectioners' sugar or to taste
1 teaspoon pure vanilla extract
1 roll red-colored fruit snack or fruit leather
Preparation:Soak dried cherries in hot water for 15 minutes to plump. Drain thoroughly, then dry with paper towels. Set aside. Preheat oven to 350 degrees. Line standard-size muffin tin with foil or paper muffin cups. Combine cake mix with applesauce, eggs, and water, mixing on low speed for 30 seconds. Increase to medium speed and beat another 2 minutes. Fold in cherries. Divide batter evenly into 24 paper-lined muffin cups. Drop 5 blueberries on top of the batter for each cupcake. Do not mix or press the blueberries into the batter. Bake 18 to 20 minutes, until lightly browned. Cool to room temperature on wire racks before proceeding. Beat cream cheese with confectioners' sugar and vanilla extract until smooth and creamy. Spread cream cheese frosting on tops of cooled cupcakes. Using remaining blueberries, stud cupcakes with blueberries in rows (for stars) over the upper left quarter of the cupcake. Cut the roll of fruit leather snack into strips 1/8 inch wide and 2 inches long. Place red fruit strips across the remainder of the cupcake surface in rows (for stripes) over frosting. Refrigerate to set frosting. These are fun for the kids to decorate for 4th of July, Flag Day, or Memorial Day. Yield: 24 cupcakes
Hibachi Yakitori
http://bbq.about.com/od/chickenrecipes/r/bl31018a.htm
Yakitori is the Japanese equivalent of the American Hot Dog. These meat kebabs are sold by street vendors throughout Japan and usually served up with a nice cold beer after a long days work.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
3 boneless/skinless chicken breasts, cut into 1 inch cubes
2 bunches green onions, washed, trimmed and cut into 1 inch pieces
3/4 cup soy sauce
1/2 cup sake
1/4 cup mirin
1/4 cup sugar
1/2 teaspoon dried ginger
Preparation:Soak about 20 small bamboo skewers in water. Preheat grill. Combine soy sauce, sake, mirin, sugar and ginger in a saucepan and heat enough to melt the sugar. Thread chicken and onion pieces onto skewers, about three pieces of chicken each. Reserve 1/3 cup of sauce and pour the rest over the kebabs brushing to evenly coat. Place skewers on hot grill and grill for about 3 minutes per side or until done. Remove skewers from grill and serve with remaining sauce.
"Since I didn't have any fresh green chilis, I used almost 2 teaspoons of drained canned green chilies. I also forgot to mention 2 small personal touches that I think brought this recipe up to the taste sensation it was. After blending ingredients into ground lamb mixture, I put it in a glass bowl and covered with plastic wrap. I let this "marinate" in the fridge for about 24 hours. The flavors really blended and the grilled result was perfectly seasoned. Also, right before serving I melted a slice of mozarella cheese over each skewer of lamb - a match up that couldn't be resisted. The way I skewered these was as follows. I made the ground mixture into long logs - then ran the skewer through them. Presto
Yakitori is the Japanese equivalent of the American Hot Dog. These meat kebabs are sold by street vendors throughout Japan and usually served up with a nice cold beer after a long days work.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
3 boneless/skinless chicken breasts, cut into 1 inch cubes
2 bunches green onions, washed, trimmed and cut into 1 inch pieces
3/4 cup soy sauce
1/2 cup sake
1/4 cup mirin
1/4 cup sugar
1/2 teaspoon dried ginger
Preparation:Soak about 20 small bamboo skewers in water. Preheat grill. Combine soy sauce, sake, mirin, sugar and ginger in a saucepan and heat enough to melt the sugar. Thread chicken and onion pieces onto skewers, about three pieces of chicken each. Reserve 1/3 cup of sauce and pour the rest over the kebabs brushing to evenly coat. Place skewers on hot grill and grill for about 3 minutes per side or until done. Remove skewers from grill and serve with remaining sauce.
"Since I didn't have any fresh green chilis, I used almost 2 teaspoons of drained canned green chilies. I also forgot to mention 2 small personal touches that I think brought this recipe up to the taste sensation it was. After blending ingredients into ground lamb mixture, I put it in a glass bowl and covered with plastic wrap. I let this "marinate" in the fridge for about 24 hours. The flavors really blended and the grilled result was perfectly seasoned. Also, right before serving I melted a slice of mozarella cheese over each skewer of lamb - a match up that couldn't be resisted. The way I skewered these was as follows. I made the ground mixture into long logs - then ran the skewer through them. Presto
Sticky Garlic Chicken Skewers Recipe
http://homecooking.about.com/od/chickenrecipes/r/blchicken22.htm
The marinade for these low-fat chicken kebabs contains garlic, honey, ketchup, Worcestershire sauce, and mustard. They may be grilled or broiled.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
Water, for soaking skewers
1 dozen 10-inch bamboo skewers
3 garlic cloves, peeled and crushed
2 Tablespoons honey
4 Tablespoons ketchup
4 Tablespoons Worcestershire sauce
2 teaspoons English or Dijon mustard
2 teaspoons hot pepper sauce
Salt and fresh-ground black pepper, to taste
3 skinless, boneless chicken breasts, cut into thin strips
Preparation:Soak 12 (10-inch) bamboo skewers in water for at least 20 minutes. Meanwhile, in a nonreactive bowl, mix together garlic, honey, ketchup, Worcestershire sauce, mustard, hot pepper sauce, salt, and pepper. Toss in chicken and stir until well combined. Cover and marinate 20 or 30 minutes, or overnight. Prepare outdoor grill or preheat broiler to high. Thread marinated chicken onto skewers. Cook over the hot coals of an outdoor grill 5 to 6 minutes. Or, arrange on a foil-lined baking sheet and broil 6 to 7 minutes, turning occasionally until well browned and cooked through. Yield: 4 servings Per piece: 191 calories, 15 percent from fat, 3 grams total fat, 71 mg cholesterol, .85 g saturated fat, 26 g protein, 13 g carbohydrates, .08 g total fiber, 315 mg sodium.
Recipe Source: Ainsley Harriott's Low-Fat Meals in Minutes by Ainsley Harriott (Dorling Kindersley Publishing)
The marinade for these low-fat chicken kebabs contains garlic, honey, ketchup, Worcestershire sauce, and mustard. They may be grilled or broiled.
Prep Time: 10 minutes
Cook Time: 10 minutes
Ingredients:
Water, for soaking skewers
1 dozen 10-inch bamboo skewers
3 garlic cloves, peeled and crushed
2 Tablespoons honey
4 Tablespoons ketchup
4 Tablespoons Worcestershire sauce
2 teaspoons English or Dijon mustard
2 teaspoons hot pepper sauce
Salt and fresh-ground black pepper, to taste
3 skinless, boneless chicken breasts, cut into thin strips
Preparation:Soak 12 (10-inch) bamboo skewers in water for at least 20 minutes. Meanwhile, in a nonreactive bowl, mix together garlic, honey, ketchup, Worcestershire sauce, mustard, hot pepper sauce, salt, and pepper. Toss in chicken and stir until well combined. Cover and marinate 20 or 30 minutes, or overnight. Prepare outdoor grill or preheat broiler to high. Thread marinated chicken onto skewers. Cook over the hot coals of an outdoor grill 5 to 6 minutes. Or, arrange on a foil-lined baking sheet and broil 6 to 7 minutes, turning occasionally until well browned and cooked through. Yield: 4 servings Per piece: 191 calories, 15 percent from fat, 3 grams total fat, 71 mg cholesterol, .85 g saturated fat, 26 g protein, 13 g carbohydrates, .08 g total fiber, 315 mg sodium.
Recipe Source: Ainsley Harriott's Low-Fat Meals in Minutes by Ainsley Harriott (Dorling Kindersley Publishing)
How to Carve a Watermelon Basket
http://video.about.com/homecooking/Watermelon-Basket.--3T.htm
Impress your guests with a DIY serving bowl. This video explains how to choose a ripe watermelon and cut the rind into a decorative basket that holds fruit salad.
Impress your guests with a DIY serving bowl. This video explains how to choose a ripe watermelon and cut the rind into a decorative basket that holds fruit salad.
Chicken Yakitori Recipe
http://homecooking.about.com/od/chickenrecipes/r/blpoul91.htm
The rice wine, daikon, and soy sauce marinade tenderizes the chicken in this classic Japanese dish grilled on skewers. Serve with Ponzu Sauce. Plan ahead for marination time.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/3 cup mirin (sweet rice wine)
1/3 cup sake
2 Tablespoons soy sauce
1/3 cup pureed daikon
1 Tablespoon sugar
1 teaspoon cayenne pepper
1 Tablespoon vegetable oil
1-1/2 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch cubes
9 to 12 bamboo skewers, soaked in water for 30 minutes, then dried
Vegetable oil spray
Preparation:Combine the mirin, sake, soy sauce, daikon, sugar, cayenne, and vegetable oil in a large zippered plastic bag. Seal and toss the bag back and forth until all the chicken pieces are coated with the marinade. Refrigerate for 30 minutes to 1 hour. Mound the charcoals in one side of the grill, leaving the other side emptry. Heat the grill. While waiting for the grill to get hot, remove the chicken from the refrigerator. Thread 5 to 6 pieces of chicken close to one another onto each bamboo skewer. Transfer the remaining marinade to a bowl and set aside. Spray the chicken pieces generously with vegetable oil, and lay the skewers on the grill over medium-high heat. (The uncovered portion of the skewers should not be over the coals.) Grill, turning frequently to prevent burning and basting with the reserved marinade, until the chicken is slightly charred, and the inside is white, about 12 minutes. Transfer to a platter and serve with Ponzu Sauce.
Yield: 9 to 12 skewers •
Ponzu Sauce Recipe
You can substitute lime juice for the traditional yuzu juice in this Japanese ponzu sauce used as a condiment. Serve with Chicken Yakitori.
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
3 Tablespoons mirin (sweet rice wine)
2 Tablespoons rice vinegar
1 Tablespoon soy sauce
2 Tablespoons bonito flakes
1/4 cup fresh yuzu or lime juice, or more to taste
Preparation:Combine the mirin, vinegar, soy sauce, and bonito flakes in a saucepan and bring to a boil over medium heat. Remove from the heat and let cool. Pour the sauce through a strainer into a bowl; discard the bonito flakes. Add the lime juice. Serve, or store in a glass jar with a tight-fitting lid in the refrigerator for up to 3 days. Add more lime juice if needed before serving. This sauce complements traditional Japanese grilled fish or shrimp dishes. Try it with Chicken Yakitori. Yield: 1/4 cup
Hibachi Yakitori - Grilled Chicken Recipe
Glazed Drumsticks and Veggie Packet Recipes - Grilled Chicken Drumsticks Po...
Sticky Garlic Chicken Skewers Recipe
Chipolte Glazed Chicken Skewers Recipe - Recipe for Chicken with Chipolte V...
Governors Chicken Recipe
The rice wine, daikon, and soy sauce marinade tenderizes the chicken in this classic Japanese dish grilled on skewers. Serve with Ponzu Sauce. Plan ahead for marination time.
Prep Time: 15 minutes
Cook Time: 15 minutes
Ingredients:
1/3 cup mirin (sweet rice wine)
1/3 cup sake
2 Tablespoons soy sauce
1/3 cup pureed daikon
1 Tablespoon sugar
1 teaspoon cayenne pepper
1 Tablespoon vegetable oil
1-1/2 pounds boneless, skinless chicken breasts or thighs, cut into 1-inch cubes
9 to 12 bamboo skewers, soaked in water for 30 minutes, then dried
Vegetable oil spray
Preparation:Combine the mirin, sake, soy sauce, daikon, sugar, cayenne, and vegetable oil in a large zippered plastic bag. Seal and toss the bag back and forth until all the chicken pieces are coated with the marinade. Refrigerate for 30 minutes to 1 hour. Mound the charcoals in one side of the grill, leaving the other side emptry. Heat the grill. While waiting for the grill to get hot, remove the chicken from the refrigerator. Thread 5 to 6 pieces of chicken close to one another onto each bamboo skewer. Transfer the remaining marinade to a bowl and set aside. Spray the chicken pieces generously with vegetable oil, and lay the skewers on the grill over medium-high heat. (The uncovered portion of the skewers should not be over the coals.) Grill, turning frequently to prevent burning and basting with the reserved marinade, until the chicken is slightly charred, and the inside is white, about 12 minutes. Transfer to a platter and serve with Ponzu Sauce.
Yield: 9 to 12 skewers •
Ponzu Sauce Recipe
You can substitute lime juice for the traditional yuzu juice in this Japanese ponzu sauce used as a condiment. Serve with Chicken Yakitori.
Prep Time: 5 minutes
Cook Time: 10 minutes
Ingredients:
3 Tablespoons mirin (sweet rice wine)
2 Tablespoons rice vinegar
1 Tablespoon soy sauce
2 Tablespoons bonito flakes
1/4 cup fresh yuzu or lime juice, or more to taste
Preparation:Combine the mirin, vinegar, soy sauce, and bonito flakes in a saucepan and bring to a boil over medium heat. Remove from the heat and let cool. Pour the sauce through a strainer into a bowl; discard the bonito flakes. Add the lime juice. Serve, or store in a glass jar with a tight-fitting lid in the refrigerator for up to 3 days. Add more lime juice if needed before serving. This sauce complements traditional Japanese grilled fish or shrimp dishes. Try it with Chicken Yakitori. Yield: 1/4 cup
Hibachi Yakitori - Grilled Chicken Recipe
Glazed Drumsticks and Veggie Packet Recipes - Grilled Chicken Drumsticks Po...
Sticky Garlic Chicken Skewers Recipe
Chipolte Glazed Chicken Skewers Recipe - Recipe for Chicken with Chipolte V...
Governors Chicken Recipe
Shish Kebab Cooking Tips and Hints
http://homecooking.about.com/od/specificdishes/a/shishkebabtips.htm?nl=1
Most shish kebabs are marinated for extra flavor
By Peggy Trowbridge Filippone, About.com
Shish Kebabs
© 2009 Peggy Trowbridge FilipponeShish kebabs are a perfect choice for guests or family meals. The versatile beauty of shish kebabs allows you to use any combination of meats, seafood, fruits, and/or vegetables to please any palate.
Kebabs can be prepared in advance, making it a perfect crowd-pleaser while keeping you out of the kitchen so you can enjoy your guests. You can even make dessert kebabs. Let your imagination run wild with different combinations and marinades.
• Wooden bamboo skewers are inexpensive and easy to find, but they must be soaked at least 30 minutes in water (preferably warm to the touch) prior to use. This keeps them from easily catching fire. If you get into the shish kebab habit, then you may wish to invest in stainless steel reusable skewers.
• Wash all meats and seafood thoroughly and pat dry before skewering and adding to marinade.
• Be sure to marinate in the refrigerator to avoid food-borne bacteria.
• Meats should optimally be cut in uniformly-sized 1 to 2-inch cubes for quick and even cooking.
• Fatty meats can be cooked at a higher temperature. Lean meats will need a longer time at a lower heat.
• Choose firm-textured fish (salmon, tuna, mahi mahi, swordfish, shark, etc.) and shellfish.
• Parboil vegetables such as bell peppers, zucchini, carrots and other dense foods before skewering if you like them fully-cooked in the end product. Baby new potatoes can be scrubbed and par-boiled in skins or use canned whole potatoes.
• When using marinade, a large heavy-duty plastic zip or cooking bag works great for prepared skewers. Be sure to get most of the air out before sealing so the contents are covered with the marinade, and turn the bag often while marinating.
• Marinade is not necessary. You can also just season with your favorite herbs and spices.
• Kebabs can be grilled, broiled or baked. If you don't have a barbecue, you might want to look into an electric table-top indoor barbecue.
• If using marinade, be sure to marinate at least 30 minutes before cooking. Overnight is even better if you have time to prepare ahead. Discard marinade. Do not reuse it. Prepare a separate batch if you need a dipping sauce.
• Alternate meat with vegetables and fruit on the skewers. Be creative.
• A light spray of cooking oil will help keep the kebabs from sticking. Turn the kebabs often for even cooking.
• Shish Kebab History
• Shish Kebab Recipes
Shish Kebab Photo © 2009 Peggy Trowbridge Filippone, licensed to About.com, Inc.
Kebabs can be prepared in advance, making it a perfect crowd-pleaser while keeping you out of the kitchen so you can enjoy your guests. You can even make dessert kebabs. Let your imagination run wild with different combinations and marinades.
Shish Kebab Cooking Tips and Hints
It is so easy to make shish kebabs at home, it is surprising they are not a mainstay. If you combine vegetables and fruits along with your choice of meat, you literally have a meal on a stick. Kids get a big kick out of helping not only make kebabs, but choosing their own combinations, so do let them help. Here are a few tips and hints to keep in mind:• Wooden bamboo skewers are inexpensive and easy to find, but they must be soaked at least 30 minutes in water (preferably warm to the touch) prior to use. This keeps them from easily catching fire. If you get into the shish kebab habit, then you may wish to invest in stainless steel reusable skewers.
• Wash all meats and seafood thoroughly and pat dry before skewering and adding to marinade.
• Be sure to marinate in the refrigerator to avoid food-borne bacteria.
• Meats should optimally be cut in uniformly-sized 1 to 2-inch cubes for quick and even cooking.
• Fatty meats can be cooked at a higher temperature. Lean meats will need a longer time at a lower heat.
• Choose firm-textured fish (salmon, tuna, mahi mahi, swordfish, shark, etc.) and shellfish.
• Parboil vegetables such as bell peppers, zucchini, carrots and other dense foods before skewering if you like them fully-cooked in the end product. Baby new potatoes can be scrubbed and par-boiled in skins or use canned whole potatoes.
• When using marinade, a large heavy-duty plastic zip or cooking bag works great for prepared skewers. Be sure to get most of the air out before sealing so the contents are covered with the marinade, and turn the bag often while marinating.
• Marinade is not necessary. You can also just season with your favorite herbs and spices.
• Kebabs can be grilled, broiled or baked. If you don't have a barbecue, you might want to look into an electric table-top indoor barbecue.
• If using marinade, be sure to marinate at least 30 minutes before cooking. Overnight is even better if you have time to prepare ahead. Discard marinade. Do not reuse it. Prepare a separate batch if you need a dipping sauce.
• Alternate meat with vegetables and fruit on the skewers. Be creative.
• A light spray of cooking oil will help keep the kebabs from sticking. Turn the kebabs often for even cooking.
More About Shish Kebabs and Shish Kebab Recipes
• Shish Kebab Cooking Tips• Shish Kebab History
• Shish Kebab Recipes
Shish Kebab Photo © 2009 Peggy Trowbridge Filippone, licensed to About.com, Inc.
Thursday, July 2, 2009
Daily Affirmations by philip of lovingraw
http://www.lovingraw.com/blog/2008/1/4/daily-affirmations.html
Philip Thursday, January 3, 2008 at 11:50PM
Many people have written asking me what my secret was for staying with raw foods for such a long time and one of the things I always mention is envisioning the life you want to live, and backing that up with daily affirmations. So I decided it was about time for me to put a video together to show you exactly what I mean.I took some pictures and video footage of the woods back in November and was planning on producing a video with it and releasing it during the winter, as a little pick me up. So after my last post I thought this would be the perfect time. This video was designed to replace your morning cup of coffee with some affirmations to get you started on your day. Be blessed! : )
Philip Thursday, January 3, 2008 at 11:50PM
Many people have written asking me what my secret was for staying with raw foods for such a long time and one of the things I always mention is envisioning the life you want to live, and backing that up with daily affirmations. So I decided it was about time for me to put a video together to show you exactly what I mean.I took some pictures and video footage of the woods back in November and was planning on producing a video with it and releasing it during the winter, as a little pick me up. So after my last post I thought this would be the perfect time. This video was designed to replace your morning cup of coffee with some affirmations to get you started on your day. Be blessed! : )
Sprout Salad Nori Rolls
http://sproutliving.com/sprouts/sprout-salad-nori-rolls/
Sat, Sep 20, 2008
A delicious and tangy sprout salad rolled up in a crisp nori roll. This light yet nutrient dense treat will fill you up for hours
Our Favorite Dressing:
2 tbs. Flora sesame seed oil
1 tbs. lemon juice
2 tsp. lime juice
1 tbs. agave nectar
1/4 tsp. Celtic Sea Salt
1/2 tsp. goji berry extract powder
Whisk everything together until well combined and creamy. Set aside.
Sprout Salad
1 handful Sunflower Sprouts
1 handful Kale Sprouts
1 handful Broccoli Sprouts
1 handful Mung Bean Sprouts
1 handful Sorrel Sprouts
1 handful Cilantro Sprouts
1 handful Tatsoi Sprouts
1 handful Onion Sprouts
1/2 ripe avocado (sliced)
3 Nori Sheets
Combine all the sprouts in one big bowl, pour the dressing around so it coats all the sprouts evenly. Take a nori sheet (make sure it’s untoasted) Place 2 handfuls of the salad on top, lay some avocado slices on top, roll everything into a nice tight roll. Cut in half and enjoy! Repeat with remaining ingredients.
Recipe by Alex Malinsky (RawGuru)
Sat, Sep 20, 2008
A delicious and tangy sprout salad rolled up in a crisp nori roll. This light yet nutrient dense treat will fill you up for hours
Our Favorite Dressing:
2 tbs. Flora sesame seed oil
1 tbs. lemon juice
2 tsp. lime juice
1 tbs. agave nectar
1/4 tsp. Celtic Sea Salt
1/2 tsp. goji berry extract powder
Whisk everything together until well combined and creamy. Set aside.
Sprout Salad
1 handful Sunflower Sprouts
1 handful Kale Sprouts
1 handful Broccoli Sprouts
1 handful Mung Bean Sprouts
1 handful Sorrel Sprouts
1 handful Cilantro Sprouts
1 handful Tatsoi Sprouts
1 handful Onion Sprouts
1/2 ripe avocado (sliced)
3 Nori Sheets
Combine all the sprouts in one big bowl, pour the dressing around so it coats all the sprouts evenly. Take a nori sheet (make sure it’s untoasted) Place 2 handfuls of the salad on top, lay some avocado slices on top, roll everything into a nice tight roll. Cut in half and enjoy! Repeat with remaining ingredients.
Recipe by Alex Malinsky (RawGuru)
Cancer Fighting Clover(Trifolium pratense)
http://sproutliving.com/sprouts/cancer-fighting-clover/
Sat, Sep 20, 2008
Information
When James Duke, Ph.D., an economic botanist and former U.S. Department of Agriculture researcher, tosses red clover sprouts into salads, he isn’t seeking simply flavor or crunch. Red clover contains genistein, an anticancer compound that prevents new blood vessels from forming within a tumor.
(Genistein can also be found in soy, black beans and peanuts.) Since tumors rely on new blood vessels to grow, genistein effectively starves the cancer.
Red clover is one of the world’s oldest and most common natural cancer remedies. In fact, one study found that 33 cultures use the herb against the disease. However, it may create problems for certain cancer patients. For example, says Labriola, women being treated for breast cancer with the drug tamoxifen should avoid red clover because tamoxifen prevents estrogen from reaching a tumor, and phytoestrogenic compounds in red clover could undermine that action. In this case, it’s possible red clover could feed, not starve, an estrogen-dependent breast tumor, Labriola warns.
(Editor’s Note: These same phytoestrogenic compounds can be helpful with menopausal symptoms in women who wish to naturally increase their estrogen levels.)
The scientific study of red clover is still new. Although its anticancer compounds make it an effective cancer-fighting food for some people, only further research will clarify red clover’s future cancer treatment role (Cancer Research, vol. 48, no. 22).
Sat, Sep 20, 2008
Information
When James Duke, Ph.D., an economic botanist and former U.S. Department of Agriculture researcher, tosses red clover sprouts into salads, he isn’t seeking simply flavor or crunch. Red clover contains genistein, an anticancer compound that prevents new blood vessels from forming within a tumor.
(Genistein can also be found in soy, black beans and peanuts.) Since tumors rely on new blood vessels to grow, genistein effectively starves the cancer.
Red clover is one of the world’s oldest and most common natural cancer remedies. In fact, one study found that 33 cultures use the herb against the disease. However, it may create problems for certain cancer patients. For example, says Labriola, women being treated for breast cancer with the drug tamoxifen should avoid red clover because tamoxifen prevents estrogen from reaching a tumor, and phytoestrogenic compounds in red clover could undermine that action. In this case, it’s possible red clover could feed, not starve, an estrogen-dependent breast tumor, Labriola warns.
(Editor’s Note: These same phytoestrogenic compounds can be helpful with menopausal symptoms in women who wish to naturally increase their estrogen levels.)
The scientific study of red clover is still new. Although its anticancer compounds make it an effective cancer-fighting food for some people, only further research will clarify red clover’s future cancer treatment role (Cancer Research, vol. 48, no. 22).
Kale and Sprouts
http://sproutliving.com/sprouts/tag/kale-sprout-salad/
Saturday, September 20, 2008
1/2 bunch dio kale (chopped fine)
1/2 bunch sunflower sprouts
1/2 cup cilantro sprouts
1 tbs. pumpkin seed oil
1 cup parsley (chopped)
1 avocado (chopped)
1 tomato (chopped)
2 tbs. lemon juice
1/2 tsp. sea salt
1/4 tsp. cayenne pepper
How to:
Combine all the ingredients in a large bowl and massage this mixture until soft and creamy.
Saturday, September 20, 2008
1/2 bunch dio kale (chopped fine)
1/2 bunch sunflower sprouts
1/2 cup cilantro sprouts
1 tbs. pumpkin seed oil
1 cup parsley (chopped)
1 avocado (chopped)
1 tomato (chopped)
2 tbs. lemon juice
1/2 tsp. sea salt
1/4 tsp. cayenne pepper
How to:
Combine all the ingredients in a large bowl and massage this mixture until soft and creamy.
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