gluten free, egg free, tomato free, garlic free, onion free pizza like food

Posted on May 17, 2013 at 10:40 PM Comments comments (0)

boil the beets, carrots, thyme, basil, dandelion, tamari puree and cook for a few hours.  This is the tomato sauce that you put on top of a Bob's Mill Gluten Free Pizza crust made with flax meal instead of eggs.  I'd add garlic and onions to this but my client is on a  no sulfur diet.

On top of that I put organic red bell peppers and organic zuke discs that I'd rolled in olive oil and thyme and roasted, sauteed mushrooms and spinach, a chopped goat/sheep feta (fancy!), julienned tempeh crisp fried in sunflower oil and hit with umeboshi plum vinegar.  Baked in the oven at 350 for 8-14 minutes til desired doneness.

serious health food.  CHOMP!


Posted on April 23, 2013 at 3:00 AM Comments comments (0)

I made a lovely Chia Fresca with water, coconut water and chia seeds and a little lime juice.  My macro coach reminds me that coconuts are good when it's over 100 degrees, which it isn't yet (thank goodness!) but I made an exception to try this drink.

Added to water at a ratio of 1:9, the seeds will expand and make a gel.  Use this property to make some unique and very healthful gels by adding chia to various beverages.  Don't forget to mix your saliva with the chia by chewing this gel-like beverage.  If that doesn't appeal to you, sprinkle them in your food....

Dr Weil loves chia seeds for healing!

Its history is also shortly discussed in this article.  Worth the quick read.

And not only that but you can have hours of fun with the various chia pets and chia pet jokes such as this one:

AND! It's a very pretty relative of the mint family, so it looks great in your garden or under your windows or as a border plant.  Try growing it!  It's easy!

Anti-Inflammatory Diet

Posted on March 28, 2013 at 7:30 PM Comments comments (0)

The first challenge to a truly anti inflammatory diet  is quitting those things that are causing inflammation:  sugar, dairy, meat and trans fats, refined flours such as in processed foods, food additives such as MSG, and low quality (and GMO) cooking oils,   Nightshade vegetables (potatoes tomatoes eggplant tobacco) can also be inflammatory.

Allergens can also be very adept at causing pain and inflammation.  Finding out what allergens might be causing you trouble is not always that easy.  

The most common food allergens are:

  • Milk
  • Eggs
  • Peanuts
  • Tree Nuts
  • Fish
  • Shellfish
  • Soy
  • Wheat
One way to identify if you have allergens is to adopt a VERY simple diet of one or two foods (yams and brown rice are sometimes considered non-allergenic) and slowly add a new food for a few days and see how your body reacts.  A food diary can also help you pinpoint these pain-causing allergens.

A lot of time when one tries to eliminate all these foods listed above, the allergens and inflammatory dietary ingredients and one finds that it is very difficult.  There are emotional and physiological rewards for eating these foods. Try to have healthy alternatives for the cravings you anticipate.  Also, check out Sarah Wilson's blog, or her book I Quit Sugar.

 Realize you are working with multiple layers of biochemical processes.

Take, for example, Milk:

Milk is digested through the casomorphin pathway.  When an infant mammal is nursing, of course we would want the milk it is getting to keep it calm.  When human adults eat milk every single day this morphin pathway is constantly sated.  Quitting drinking it becomes very similar (though certainly less intense) to quitting other morpines. 

If a person is dairy-allergenic, further complications in the allergenic response can bring further pain and inflammation to the point of anaphlaxys...

Giving up dairy for a period can help you find out how your body feels without it.  When you give up all these allergenic foods all at once, it's very important to have a diet in place that can bring you the feelings of satiety that these foods bring.  Sometimes, the feeling of emptiness in your gut, when I stop eating wheat for example, is less mucus, which at first feels odd.  If one wants to try an anti-inflammatory diet, it is more effective if one give up these things one at a time and stabilize without them.   Sometimes it's also good to get rid of them out of my diet, one after the other until I feel a little better.  

There are excellent products made from few ingredients that can help you make the transition off of these inflammatory foods.  With milk, for example, there are wonderful grain and nut based 'milks' that can effectively fill that slot in your diet.  

Amasake fermented rice drink tastes just like a shake but is made from brown rice and has health benefits instead of damage.  It's kind of expensive in the health food store but can make it yourself.

You can make raw crackers, which have no gluten or flours or sugars or transfats (and are DELICIOUS!)

There are some dairy free, refined sugar free frozen treats, or freeze your easy to make SUNSHINE RAW PIE

If you love sugar, dates, cherry juice and Sweet Vegetable Drink (link below) are helpful!  Think of sweet whole foods like apple or pecans that can help satiate your cravings without causing you pain.  If whole grains are chewed long enough, they taste sweet.  Stevia helps some people.  

Really, the first step toward an anti-inflammatory, healing diet that makes you feel great is making the decision to find other ways to feel satiated for a while.  Initially, as you eliminate allergens and foods that create pain in the body (described in the first paragraph) you may have intense emotions, digestive symptoms, anxiety, cravings and other symptoms.  It could be argued that these foods have drug like affects in the body.  The problem is, that no matter what the reward of these 'drugs' is for you, it is very likely that the cost to your health and feelings of viatality greatly outpaces these rewards.  For a while you may have to treat it as a drug you are quitting.

For me, this makes it easier.  "I'm a little high-strung, but I'm kicking chocolate.  I think I'll give myself a break."

Also, for sugar cravings, my wonderful Macro Coach Candice recommended Sweet Vegetable Drink.

It's weird, but it totally works.

When you come to a place where your desire to have health, or be pain-free, outweighs your desire for foods that are inflammatory, you have reached step 1.  Welcome.  It's not always an easy road, but it's totally worth it.

Anti-Inflammatory, Allergen Free

Posted on March 28, 2013 at 1:50 PM Comments comments (0)

I will talk about Allergens in a subsequent post.  Here I'm going to talk a little about Inflammation.  This is an evolving post that will grow.  Further edits will be done in colors so they can be found easily.

Healing with Whole Foods was a long process for me.  It still is.  Healing the things in my psyche and emotion that want cake every day has been it's own interesting journey.  Beginning there, and forcing myself to exercise enough (sometimes) has helped reduce my pain level and keep my lymph moving to remove the toxic crap I'm picking up through diet and environment and lifestyle.

Certainly the most healing anti inflammatory  diet is vegan, or perhaps vegan plus fish, in my opinion.  When you are trying to evoke a healing response in the body, you have to stop inunndating it with stuff that  has a high likelihood to evoke a pain response:  sugar, dairy, flours, meats.

  The biochemical pathway for these inflammatory foods in your body releases substances that elicit pain in the body.  When I eat these I'm reaching for my bottle of Turmeric Capsules three times a day.  (Which I have substituted for Tylenol, Motrin and other OTC painkillers. Turmeric is a benefit for the body, liver, etc and causes your blood to be less sticky=less strokes, more oxygenation to places in your body that need healing.  See earlier posts about Turmeric. ) 

Inflammation is one way your body is trying to bring healing to an area.  Sending that area OXYGENATED blood is essential for moving components for building tissue in as well as removing debris and chemicals that signal for pain.  IF those tissues don't have good lymph and blood flow, pain can reverberate in a negative feedback loop, receptors continuously receiving the message of damage which can make the whole area tighten up (at least).  This is why any talk about systemic anti-inflammatory programs must include a regimen of movement and breathing, in my opinion.  Also, massage is a very helpful tool to reduce systemic pain chemicals from the body, and has been shown in double blind studies to be a helpful treatment for fibromyalgia.

To evoke a cleansing reaction, to eliminate these inflammatory chemicals left over from earlier food/intoxicant debauchery, I first reduce the complexity of my diet.  I eat one-five ingredient meals.  I concentrate on leafy greens, beets, garlic, ginger tea, cayenne, lemon/lemon water.  If I'm feeling really toxic, been eating chicken or too many rice noodles I might drink Green Juice more.

My macro coach Candice prompted this exact recipe.  ( I don't know how I would get along without Candice!!)

Organic green apple

One bunch organic parsley

One organic cucumber (ORGANIC!)

1/2 bundle organic kale

4-6 stalks organic celery


This drink works.  Helps your body kind of find a balance out of sludge.  It builds and purifies the blood.  It helps me feel more in balance.

(Diet has been one of my research areas since I was 19, convinced to turn vegetarian by Diet for New America and my own inner values.  I read an academic tome about the biochemistry of nutrition and I was hooked.  I studied herbs for nutrition, and as a hobo activist freak would carry a pocket size herbal encyclopedia to study and for reference. I have a formal education in physiology and the pre-med series.  Nutrition has always fascinated me, as have the processes of the body.  As well, I am a dedicated 'foodie.'  Discovering that for health reasons I had to keep my diet high, I discovered how to make healthy food taste great. Also, I am always learning new things!  and profoundly enjoy sharing wonderful discoveries!)

Carob Sunflower Maple Truffles

Posted on March 8, 2013 at 12:30 AM Comments comments (0)

This is also the basis for vegan whole food ganache...


Mix equal parts sunflower butter, maple syrup and carob powder.  Add more carob powder and work into a dough.  When it's the desired consistency, roll in more carob powder and refrigerate. 

Healing properties of the ingredients:

sunflower seeds:

Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acid linoleic acid, which comprise more 50% fatty acids in them. They are also good in mono-unsaturated oleic acid that helps lower LDL or "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies suggest that Mediterranean diet which is rich in monounsaturated fats help to prevent coronary artery disease and stroke by favoring healthy lipid profile.



Sunflower seeds are high in protein, full of anti-oxidants, vitamin E, B vitamins including folic acid Niacin and pyridoxine, zinc and have a cholergenic effect in reducing blood pressure.

The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower. Many of these minerals have a vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.

maple syrup: full of manganese and zinc, calcium, iron and potassium.


an evergreen grown in the fertile crescent region

Carob has been consumed in ancient times. It’s name is referenced in Bible, Talmud and New Testament. According to the legend, St. John subsisted on carob beans mixed with honey during his crossing of desert. Hence, it also known as Saint John’s Bread. The seeds of carob is used to weight gold. It is eaten on the Jewish holidays and it’s juice is consumed by Muslims during the Islamic month of Ramadan.


Read more:

Carob tannins contain Gallic acid that works as an analgesic, anti-allergic, antibacterial, antioxidant, antiviral and antiseptic.

Carob improves digestion and lowers cholesterol level in the blood.

It is used for treating diarrhea in children and adults alike.

Since it does not contain caffeine, carob benefits people with high blood pressure.

Regular use of carob helps in preventing lung cancer.

The vitamin E content in carob helps in treating cough, flu, anemia and osteoclasis.

The Gallic acid in carob helps in preventing and treating polio in children.

Carob fights against osteoporosis, due to its richness in phosphorus and calcium.

Carob pod husks are chewed by singers to clear the voice and throat.


Eating sprouted food

Posted on March 6, 2013 at 11:25 AM Comments comments (0)

Avocados and sunflower seeds are packed with high density lipoproteins (HDL), the 'good' fat.  

Sprout lentils and sunflower seeds (yes! the raw shelled sunflower seeds do sprout!)

In a food processor combine 3 crushed garlic cloves, 1/4 chopped onion, and one carrot, a sprinkle of cayenne and a teaspoon or two of tamari.  I also added 1/4 t tangelo zest and 2 T tangelo juice.  Any citrus you like here would be nice.   Pulse until finely chopped.

Add 3/4 cups each: lentil and sunflower sprouts.

Pulse until roughly chopped. (very short)

spoon into avocado half, sprinkle with whole lentil sprouts.



Posted on February 24, 2013 at 6:55 PM Comments comments (0)


allium sativum, has been used by humans for over 7000 years and is well known as a healing herb. Hippocrates and other early writers on healing from many different cultures recommend garlic for many different illnesses including parasites, respiratory disorders and poor digestion.

Known diaphoretic, diuretic, expectorant, stimulant, antibacterial, antifungal, alterative, antispasmodic, cholagogue, vulnerary, and vermifuge garlic is a valuable aid to keep the heart and blood vessels healthy. Garlic lowers you blood pressure, lowers your cholesterol, fends off respiratory infections, infections of the urinary tract and digestive tract.

The following have been successfully treated by raw garlic or garlic extracts: high blood pressure, atherosclerosis, tuberculosis, diabetes, arthritis, cancer, hypoglycemia, bronchitis, asthma, whooping, pneumonia, common cold, allergies, intestinal worms, intestinal putrefaction and gas, parasitic diarrhea, dysentery and insomnia.


The threat to our health from environmental poisons, and specifically heavy metals, is increasing every day. Lead, mercury, cadmium, arsenic, and copper poisoning are becoming epidemic. Lead and mercury come mostly from polluted air plus industrial and medical uses, such as lead containing paint and mercury containing amalgam dental fillings. Garlic helps remove these heavy metals from the body.

In addition to garlic’s sulfur compounds that boost the immune system, garlic contains a series of natural antioxidants and is a strong anticancer and antitumor activity. Garlic's antioxidants disarm reactive body chemicals that cause cancer, garlic possibly limits cell membrane damage, which is one mechanism in the aging process.

Garlic acts as a sponge when it comes to elevated LDL cholesterol, and it reduces platelet adhesion (blood stickiness). This slipperiness helps reduce the incidence of stroke, heart attack and other vessel occlusion and embolus. In a sixteen-week study that involved giving garlic to 261 patients, cholesterol levels were reduced by 12% and triglyceride levels were reduced by 17%. For thousands of years, garlic has been used in many unusual ways and for a multitude of ailments - colds, ear infections, sore throats, warts, yeast infections, sinusitis, asthma, congestion, and even impotence. Garlic lowers blood pressure and has better effects as a whole food than in supplements.

Garlic may help improve iron metabolism and is rich in manganese, B6, selenium, calcium, tryptophan, phosphorous, copper.

YUCA aka Cassava

Posted on February 24, 2013 at 6:40 PM Comments comments (0)


This root is actually not from the Yucca plant.  This is Cassava, leading to a bit of confusion when I considered adding it to one of my gardening projects.  

Gluten-free and full of B vitamins, this tuber is a great substitute for the nightshade potato.  It is rich in minerals like zinc, magnesium, copper, iron and manganese and is rich in potassium.  It has been used for headaches, arthritis, diarrhea, fever and wounds.  



Posted on February 24, 2013 at 6:15 PM Comments comments (0)



A wonderful healing herb in my medicine chest, I love using turmeric to help reduce pain and inflammation. Instead of popping over the counter NSAIDS, this herb is what I turn to for help when my diet, illness or lifestyle causes me pain and inflammation. In fact, current research shows that turmeric is one of the most potent anti-inflammatories around and is being explored in the treatment of rheumatoid arthritis and other conditions.

Many interesting things are coming to light about Turmeric. This curry spice is now known to block tumor growth and is anti-oxidant--helping block the cascade of negative effects from free radicals. It apparently emulsifies bile (think: helps dissolve gallstones, although if your gallbladder is full of crystalized bile warnings to see your doctor before trying home remedies is indicated), helps with fat metabolism, is a natural pain killer, helps in psoriasis and other skin conditions.

There are some studies that show turmeric (when used with vitamin D) might reduce incidence of the amyloid plaques found in the brain with people with Alzheimer's Disease.

Used in food, put in a capsule or made as a tea, turmeric is an inexpensive and easily available health food and medicine. Recently, I made granola and used it along side cinnamon and ginger to boost the granola's anti-inflammatory effect.