Fig and Banana Cookies |
|
| 2 ripe bananas, mashed | ½ tsp. cardamom |
| 1 ¼ cups ground almonds, lightly packed | 1 Tbsp. chia seeds |
| ¾ cup dried figs, chopped | 1 Tbsp. natural sweetener of choice (if using liquid, add ½ tsp. chia seeds), optional |
| Combine all ingredients in a bowl and let sit 5-10 minutes. Drop 1 ½ Tbsp. dough on cookie sheet lined with parchment paper. Flatten cookies to desired thickness. Bake in 400F oven for 7-10 minutes, until cookies firm up and edges turn golden. Let cool completely. Enjoy! | |
Food
Food – Figgy Figs
Delicious sweet fig fruit, dried or fresh, has been a popular delicacy in the Mediterranean diet since biblical times. A member of the family of mulberry, figs are botanically identified as Ficus carica and universally called the “common fig” or “edible fig” in a genus including over 1,000 species.
Part of the wonder of the fig comes from its unique taste and texture. Figs are the sweetest of all fruits, boosting a 55% sugar content and featuring a complex texture that combines the chewiness of their flesh, the smoothness of their skin, and the crunchiness of their seeds.
Fig trees never blossom because the flowers are on the inside. Figs are not technically a fruit but are inverted flowers. Tiny flowers bloom within the pear-shaped pod called syconia, which later matures into the fruit. Each flower within the syconium then produces a single, one-seeded, hard-shelled fruit called achene which gives the fig its crunch. The fig is made up of masses of achene. Thus when you eat a fig, you are actually eating multiple fruits.
Neither bee nor wind contribute to the pollination of figs. Instead, a unique species of wasp, only about ⅛ inch long, pollinates the numerous, tiny club-shaped ovaries extending toward the central hollow cavity of the syconium, as it enters and exits through the small pore or apex on the rounded end of the fig.
Figs have been known to have many medicinal properties. Traditional medicine around the world has made use of figs as poultices on tumors, warts, and wounds. The fruit and leaves have been pulverized and gargled to relieve sore throats. Juice extracted from the leaves are beneficial in soothing insect bites. Used as a facial mask, figs tighten and nourish the skin. Due to high alkalinity, figs diminish desire for cigarettes for those who want to quit smoking.
Figs are dense in phenolic antioxidants. Although sweetest at the firm to tender stage, the riper they are, the more antioxidants they provide, with the dried fruit providing higher concentrations of antioxidants than the fresh fruit. Figs have been shown to increase antioxidant activity in humans for four hours after consumption.
Figs are frequently mentioned in the Old Testament, most notoriously when Adam and Eve covered their nakedness with fig leaves after they ate of the tree of knowledge of good and evil (Genesis 3:7). Isaiah used them to heal skin problems (Isaiah 38:21). In the New Testament Jesus used fig symbolism in some of His parables (Matthew 21; Luke 21).
“Now learn a parable of the fig tree; When his branch is yet tender, and putteth forth leaves, ye know that summer is nigh: So likewise ye, when ye shall see all these things, know that it is near, even at the doors” (Matthew 24:32, 33). Be ready, be watchful, ever ready for His soon return!
Recipe |
|
Fig and Banana Cookies |
|
| 2 ripe bananas, mashed | ½ tsp. cardamom |
| 1 ¼ cups ground almonds, lightly packed | 1 Tbsp. chia seeds |
| ¾ cup dried figs, chopped | 1 Tbsp. natural sweetener of choice (if using liquid, add ½ tsp. chia seeds), optional |
| Combine all ingredients in a bowl and let sit 5-10 minutes. Drop 1 ½ Tbsp. dough on cookie sheet lined with parchment paper. Flatten cookies to desired thickness. Bake in 400F oven for 7-10 minutes, until cookies firm up and edges turn golden. Let cool completely. Enjoy! | |
Recipe – Pistachio Sesame Seed Balls
| Recipe | |
| Pistachio Sesame Seed Balls | |
| ½ cup almond butter | ½ cup sesame seeds |
| ½ cup pistachios | 1 Tbsp. coconut oil |
| 6 medjool dates, pitted | |
| Put all ingredients into a food processor and process until the pistachios are chopped finely and everything is well blended. Take out a spoonful at a time, squeeze in the palm of your hand a couple of times to make the mixture tight and compact, and then roll into a ball shape. Put in the refrigerator for approximately 15–30 minutes to firm. Makes 14–16 small balls. These balls are quick and healthy! Enjoy! |
Food – The Yummy Pistachio
Once you begin munching on pistachio nuts it is very hard to stop. They taste so good and also they are so good for you.
“While most of the positive research on nuts has not distinguished among the various types, some research has. One study, published in the Journal of the American College of Nutrition, specifically investigated pistachio nuts and concluded that eating pistachio nuts instead of other dietary fat calories improved lipid profiles and decreased coronary risk. A second study, published recently in Nutrition, Metabolism and Cardiovascular Disease, indicated that the consumption of pistachio nuts decreased oxidative stress and improved both total cholesterol and HDL (“good”) cholesterol in healthy volunteers. (There was a trend toward reducing triglycerides and LDL [“bad”] cholesterol, but this didn’t reach statistical significance.) The ratio of total cholesterol to HDL, reported to be one of the most specific risk factors for cardiovascular disease, fell by 21 percent in the pistachio-eating group.
“If pistachio nuts had a public-relations agent, she would have been mighty happy with the results of a recent study in the Journal of Agriculture and Food Chemistry. The study was the most comprehensive analysis of nut and seed varieties to date—it examined twenty-seven different products. Though pistachio nuts did not have the highest phytosterol content of all (that distinction went to sesame seeds and wheat germ), they did have the highest phytosterol content of any product generally considered a snack food (270 mg per 100 g). ‘Given the many possible mechanisms of action of phytosterols on cholesterol metabolism, it is important to have quantitative estimates of total phytosterol content,’ reported the team of researchers from Virginia Polytechnic Institute and State University. The main phytosterol identified in all the nut and seed samples as beta-sitosterol, which is known not only for lowering cholesterol but also the supporting of prostate health.
“Unsalted pistachios have a very high potassium-to-sodium ratio, which helps normalize blood pressure and maintain water balance in the body. Pistachio nuts also contain the powerful antioxidant vitamin E, which boosts the immune system. (Best of all, the vitamin E in pistachio nuts is mostly the gamma-tocopherol form found in most supplements.) Pistachios also contain magnesium and phosphorus and trace amounts of other minerals and vitamins, as well as phytosterols. Extracts from the pistachio kernel have shown significant antiviral activity.
“And they’re so delicious.
“Note: Some pistachio growers and importers dye the nut red, which exposes the kernels to chemical dyes. You’re better off with the plain kind.” The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S., 156, 157.
| Recipe | |
| Pistachio Sesame Seed Balls | |
| ½ cup almond butter | ½ cup sesame seeds |
| ½ cup pistachios | 1 Tbsp. coconut oil |
| 6 medjool dates, pitted | |
| Put all ingredients into a food processor and process until the pistachios are chopped finely and everything is well blended. Take out a spoonful at a time, squeeze in the palm of your hand a couple of times to make the mixture tight and compact, and then roll into a ball shape. Put in the refrigerator for approximately 15–30 minutes to firm. Makes 14–16 small balls. These balls are quick and healthy! Enjoy! |
Food – The Forgotten Wheat Germ
I do not hear much talk about wheat germ—it could be a lost nutritional additive that may give our health a needed boost.
“Wheat germ is part of a wheat kernel and is responsible for helping the plant reproduce and spawn new wheat. While it’s removed from most processed wheat products, it is a major nutritional component of whole grain wheat.
“Wheat germ, along with the husk, is removed from refined wheat products …
“Wheat germ is added to some granolas, cereals, and cornbread, and is also available raw.
“Wheat germ … is an excellent source of vegetable proteins, along with fiber and healthy fats. It is also a good source of magnesium, zinc, thiamin, folate, potassium, and phosphorus. Wheat germ is also high in vitamin E, an essential nutrient with antioxidant properties—natural sources of antioxidants are best in preventing disease.”
Excerpts from: www.healthline.com/health/wheat-germ-benefits#2
“Unfortunately, this kernel, which includes the wheat germ, is tragically removed during the refining of whole wheat grains to white flour. In the manufacturing process, it is removed because its healthy oils can go rancid quickly, so removing it makes it easier for food production companies to keep wheat in storage much longer. The germ itself makes up only about 3% of the kernel, and you need over 50 pounds of wheat to get one pound of wheat germ.
“Because it is meant to feed the new plant, wheat germ is packed with good nutrients. Two tablespoons of raw wheat germ have about 1.5 grams of unsaturated fat, 9 grams of carbohydrates, 4 grams of protein, 2 grams dietary fiber, 2 grams of sugars, no cholesterol and about 60 calories. This is plenty of protein and fiber.
“Plus, it has a number of other healthy nutrients. …
“Wheat germ is fantastic food that usually is in the form of a coarse powder. You can easily incorporate it into protein shakes, oatmeal, casseroles, muffins, and sprinkled over cereal. … You can even make a tea out of it by brewing one tablespoon per two cups of water; steep for 20 minutes, then filter and drink.”
www.doctoroz.com/article/why-you-need-wheat-germ
I think it would be a good idea to return this nice little healthy germ into our recipes to increase the health benefits of our families!
| Recipe | |
| Almond Butter Balls | |
| ½ cup almond butter | ½ cup honey |
| 1 cup wheat germ | ¼ cup unsweetened coconut |
|
Mix almond butter, wheat germ and honey and roll into little balls. Then roll in the coconut. Eat fresh, refrigerate so they will firm up, or freeze. Yummy! |
|
Recipe – Vegan Cracker Cheese
| 1 cup water | ½ cup unbleached white flour |
| ½ cup nutritional yeast flakes | ½ cup chopped red pepper |
| 3 Tbsp. light tahini | 2 Tbsp. lemon juice, fresh squeezed |
| 1 ½ tsp. or less salt | Optional: a few sliced olives |
| Blend all ingredients. Pour into small baking dish (I use a glass baking dish 7” x 5” x 1 ½”), and bake at 350 F for 30 minutes. Cool, refrigerate and slice as needed. My grandkids love it on crackers! |
Food – Thoughts on Cheese
The word cheese to some may bring to mind milk or cows or goats. In fact, on the many different cheese packages you may find pictures of a beautiful farm, etc. I grew up eating many kinds of cheeses except for one. One cheese I just could not stand the smell—oh did it stink! I used to watch momma chow it down and I wondered how her body could eat such a stinky thing! That was almost as bad as her attachment to “pickled pig’s feet” which she also enjoyed! Aside from that, looking back, I have a lot of good food memories.
Even though there were good memories I turned and decided to go another direction and I became a vegan. The amazing thing about this change was that I learned that you did not need to use any part of an animal to make a variety of different dishes, including different cheeses, and none of which stink! In fact many of the recipes are made from simple, healthy ingredients.
Usually one of the main ingredients in making a cheese is nutritional yeast flakes because it seems to have that cheesy taste. Nutritional yeast also tastes good on popcorn and toast.
“Nutritional yeast contains so much nutritional value, making it a great addition to any healthy diet and lifestyle.
“Nutritional yeast is jam-packed with essential vitamins and minerals. In fact, it’s one of the best non-animal sources of folic acid and vitamin B-12. The yellow color of the flakes is a result of their large amount of vitamin B – ½ Tbsp. fulfills your entire daily vitamin B needs. In addition to B-12, nutritional yeast is high in 15 different minerals and 18 amino acids. Talk about a super food!
“The yeast itself is grown on beets and dehydrated, so don’t let the word “yeast” scare you away. Since it is plant derived and dried out, it’s free of the harmful candida that can wreck havoc on your digestive system. Think of it as the kind of yeast your body will love!”
www.wellnesstoday.com/nutrition-recipes/the-health-benefits-of-nutritional-yeast.
The following recipe is just a basic cracker cheese which you can season up or down, according to your taste buds!
| Recipe | |
| VEGAN CRACKER CHEESE | |
| 1 cup water | ½ cup unbleached white flour |
| ½ cup nutritional yeast flakes | ½ cup chopped red pepper |
| 3 Tbsp. light tahini | 2 Tbsp. lemon juice, fresh squeezed |
| 1 ½ tsp. or less salt | Optional: a few sliced olives |
| Blend all ingredients. Pour into small baking dish (I use a glass baking dish 7” x 5” x 1 ½”), and bake at 350 F for 30 minutes. Cool, refrigerate and slice as needed. My grandkids love it on crackers! |
Food – Real Orange
Eat a real orange. Drink the real juice from an orange which you have juiced and include the pulp! Many of the processed orange juices are nothing but sugar, water and flavorings.
“Studies have shown that the vitamins and other compounds in oranges are surprisingly effective antioxidants. That is, they’re able to block free radicals, corrosive oxygen molecules in the body that can damage cells, before they do harm. …
“Vitamin C has long been recognized as a powerful antioxidant. Yet there appear to be other compounds in oranges that are even more powerful.
“ ‘We measured the total antioxidant capacity of oranges and found that vitamin C only accounted for maybe 15 to 20 percent of the total activity,’ says Ronald L. Prior, scientific program officer at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston. ‘The other compounds in oranges turned out to be very strong antioxidants—anywhere from three to six times as potent as vitamin C.’ …” The Doctor’s Book of Food Remedies, by Selene Yeager and the Editors of Prevention Health Books, 1998, pages 391, 392.
Orange juice, as other fruit juices, has a general stimulating effect on the peristaltic activity of the colon. Freshly squeezed orange juice is best taken one-half to one hour before breakfast. All fruits contain acids which are necessary for the proper elimination of various toxins, poisonous acids, and other impurities. The value of a fruit diet cannot be over-estimated, especially in sickness or whenever the body is filled with poisons. Germs cannot grow and live in fruit juices.
Enjoy a real, live orange today!
| Recipe | |
| Orange Carob Balls | |
| 1 cup almond meal (not almond butter) | zest of one orange |
| 10 medjool dates | juice of one orange (1/4–1/3 cup) |
| 1/2 cup raw carob powder + a little more for coating | |
| In a food processor, blend the almond meal, dates, carob powder and orange zest to form a flour-like mixture. Add the orange juice and continue to process until the mixture starts coming together like dough. Form into bite-size balls and roll in any remaining carob powder. Refrigerate for a few hours before eating. |
Food – An Apple, A Rose
Did you know apples belong to the rose family? The Rosaceae (rose) family, a medium-sized family of flowering plants of approximately 300 known species, includes fruits, herbs, shrubs, and trees. From the Rosaceae come many edible fruits such as the apple, pear, peach, apricot, plum, cherry, strawberry, raspberry and almond; ornamental trees and shrubs comprise the rose, hawthorn and meadowsweet. Roses make rose hips, which are fruits similar to the apple.
Apples have been grown for several thousand years in Asia and Europe. The apple tree, thought to have originated in the nutrient-rich mountain ranges of Kazakhstan, is considered to be the earliest tree cultivated by humans.
“The long list of health benefits attributed to apples is due to the wealth of vitamins, minerals, nutrients, and organic compounds that are found in them. These important nutritional elements include vitamin C, vitamin K, vitamin B6, and riboflavin, as well as minerals like potassium, copper, manganese, and magnesium. Apples are also very good sources of dietary fiber. … The real value of apples lies in its organic compounds. It is packed with phytonutrients and flavonoids like quercetin, epicatechin, phloridzin, and various other polyphenolic compounds.” https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-apple.html
Much of the phytonutrient and anthocyanin (the plant antioxidants that give apple skin its color) content is contained in the peel. Through studies there is growing evidence that these plant anthocyanins elevate our own antioxidant systems. Almost half of the apple’s vitamin C level is just under the skin, as well as containing 38% fiber, so to get the greatest amount of benefits, eat the apple with the peel. Try to consume organically grown apples, or scrub nonorganic apples gently with vegetable soap and water to help remove unwanted chemicals.
An important loss of nutrients usually occurs commercially when apples are processed into applesauce, and an even greater loss when they are processed into juice. But in processing whole apples in a home blender or juicer and consuming the resulting cloudy juice, very little if any nutrients are lost.
Regardless of where it first appeared, the apple has been cultivated since the dawn of history in all sorts of climates. Today, the apple is the most widely cultivated fruit, the most popular in terms of consumption, and perhaps the one with the most varieties.
There are over 8,000 varieties of apples grown around the world, 2,500 of which are grown in all states of the U.S. With various color shades of red, green and yellow, flavors ranging from tart to sweet—the shorter the growing season the tarter the fruit—and textures ranging from soft and creamy to firm and crisp, there’s an apple to fit every taste and recipe.
Though the forbidden fruit in the Garden of Eden is not identified, popular Christian tradition has held that it was an apple that Eve coaxed Adam to share with her. This origin is found in confusion between the Latin words mālum (an apple) and mălum (an evil), each of which is normally written malum. The larynx in the human throat is also called Adam’s apple because of a notion that it was caused by the forbidden fruit remaining in the throat of Adam.
| Recipe | |
| Raw Applesauce | |
| 4 apples, unpeeled, seeded and quartered | ¼ tsp. cardamom |
| 1 Tbsp. lemon or orange juice, freshly squeezed | pinch of salt |
| ¼ cup medjool dates, pitted, or 2 Tbsp. honey | water or raw apple juice, if necessary to process |
| In a blender or food processor, combine all ingredients; process until smooth or chunky consistency. Enjoy immediately, warm slightly or refrigerate. |