LivingSmart - FrameWork Health, Inc.

Your Pathway to Better Health through Self-Management

Recipes for Whole Person Health

 

Beverage Recipes for a Healthy You

(Photo from Delish.com)

 

Snappy Sprout Drink

1 c. pineapple or apple juice, chilled
2 T. raw sunflower seeds
½ c. alfalfa sprouts
|2 T. minced parsley or a comfrey leaf
Small sprig of fresh mint

Whiz all ingredients together in blender. Strain if desired.          


Tomato-Oregano Cocktail

32-oz of tomato juice
2 4-inch sprigs of fresh oregano
1 whole garlic clove, lightly crushed
1 4-inch sprig savory
1 4-inch sprig basil

Allow to steep in refrigerator for several days. When ready to serve, strain juice into blender; add equal amount of buttermilk to each serving with 2 ice cubes and briefly whirl. Serve with parsley sprig on top.


Green Drink

In blender combine:
1 c. steeped green tea (non-caffeinated)
1 c. pineapple juice
4-5 ice cubes
2-3 leaves of washed Romaine lettuce

Float a strawberry on top of each serving
Option: A small banana may be added to thicken. 


Gazpacho Fizz

1. 15-can tomato sauce, slat-free1 ½ c. tomato juice
2 stalks celery, chopped
2 green onions, chopped
1 medium cucumber, peeled and seeded
2 T. lime juice
¼ tsp. hot sauce
1 10-ounce bottle club soda, chilled
Lime wedges for garnish

Combine all but last 2 ingredients in blender and process until smooth. Chill well. Before serving add club soda and garnish each serving with a lemon wedge.

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IRON-RICH FOODS & HOW TO WORK WITH THEM

 

 


VEGETABLES THAT ARE REALLY IMPORTANT FOR BUILDING IRON STORES: HOW TO WORK WITH THEM
We are going to consider how vegetables provide iron for strength, knowing that limited amounts of dairy products are excellent sources and most individuals rely on meat and fish for a balanced diet.
 

A vegetarian diet - one that allows for moderate amounts of dairy products (known as lacto-ovo vegetarian) is a proven means of supplying adequate nutrition in a heart-healthy sense. Eliminating dairy products in a vegan diet, when nutritionally balanced, is an even more effective heart-healthy lifestyle practice.  If you are interested in reading rationale on this subject, you may find a brief overview in one of the cooking books referenced, New Vegetarian Cuisine, which may be purchased on Amazon.com. Or you may inquire of Dr. Hans Diehl.

If you examine the database of food composition of the American diet, you will note the manufactured cereal foods are highest in iron because they are fortified. However, other considerations and cautions are their high sugar content (sugars, corn syrup--fructose, malt, etc.) and the presence or absence of whole grain.

Interestingly, mollusks or clams have the highest unfortified iron content of all foods in the American diet - 24 mg./3 oz can and 5.9 mg. when breaded and fried. One must consider the environment where the animal dwells-the bottom of the shoreline region-and what filters through their bodies.

IRON COMPOSITION OF FOODS OF THE AMERICAN DIET
Notice how they are prepared so that the nutrient is available for digestion.
 

Spinach - at the top of the list, even when cooked (6.5 mg/cup); when raw .8 mg/cup; 1 leaf = .27 mg.  Jerusalem artichokes, raw -- a remarkable vegetable root worthy of investigating (5.1 mg/cup; globe or French type are 2.1) 
Dark leaf lettuce (approx. 2.2/serving) Baked white potatoes skin (4 mg)
Dandelion greens, cooked (1.9 mg/cup) Brussels sprouts, cooked (1.9 mg/cup)
Peas, cooked (3.8 mg/cup) Winter squash, cooked (1.4 mg/cup)
Baby lima beans, cooked (3.5 mg/cup)  Beets, cooked (1.3 mg/cup)
Pumpkin, canned (3.4 mg/cup) Asparagus, cooked (1.3 mg/cup)
Tomatoes, stewed (3.4 mg/cup) Kale, cooked (1.2 mg/cup)
Turnip greens, cooked (3.1 mg/cup) Broccoli, cooked (1.1 mg/cup raw broccoli has .64 mg/cup)
Beet greens or chard, cooked (2.7 mg/cup) [Raisins are approx. the same]  Parsely, 10 sprigs are .6 mg
Collard greens, cooked (2.2 mg/cup) Tomatoes, raw (.49 mg/cup)
 
One hard-boiled egg is only (0.6 mg)  

 

More information about the importance of Iron in the diet . . .


Many other highly nutritious natural foods fall below this line, but that is why we should balance the compositions of foods in the menu to acquire adequate nutrients for health, building on the above list and thinking of complimentary foods also containing iron but perhaps richer in other minerals, such as:

  • Calcium. Your body needs calcium to build strong bones and teeth. Calcium also plays a role in nerve transmissions, muscle function -- including that of the heart -- and hormone secretion. The Institute of Medicine recommends adults consume 1,000 to 1,200 milligrams of calcium per day. Good sources of calcium include dairy products like milk and yogurt and vegetables like kale, broccoli and cabbage.
  • Potassium. Potassium controls the electrical activity of your heart, making it vital to maintaining a normal heart rhythm. Your body also needs it to build proteins, break down and use carbohydrates, maintain the pH balance of the blood and support normal growth. Adults should consume 4,700 milligrams of potassium per day, according to the Institute of Medicine. Many foods contain potassium, including beef, fish, chicken, cantaloupe, potatoes, tomatoes and lima beans.
  • Sodium. your body needs sodium to stimulate nerve and muscle function, maintain the correct balance of fluid in the cells and support the absorption of other nutrients including chloride, amino acids and glucose. Your body only requires 180 to 500 milligrams of sodium per day, but the Institute of Medicine sets the adequate intake, the amount expected to meet or exceed normal circulating nutrient values, at 1,500 milligrams per day.
  • Magnesium. Your body needs magnesium to support more than 300 biochemical reactions. Magnesium supports muscle and nerve function, keeps your heart beating regularly, builds strong bones and boosts immunity. The Institute of Medicine recommends adult women consume 310 to 320 milligrams per day, while men need 400 to 420 milligrams per day. Beans, nuts, whole grains and green vegetables serve as good sources of magnesium.
  • Phosphorus. Phosphorus plays an important role in building strong bones and teeth, producing proteins the body needs and repairing cells. Adult men and women should consume 700 milligrams of phosphorus a day, according to the Institute of Medicine. Dairy foods, meat and whole grains contribute phosphorus to your diet.
  • Chloride. Chloride, usually consumed as a salt compound such as sodium chloride -- better known as table salt -- balances the fluids in your body and plays an essential role in the production of digestive juices in the stomach. With the high salt content of foods, most people meet the daily recommended intake of 1,800 to 2,300 milligrams per day.

(Source: HealthyEating, SFGate)   Other important but trace minerals are Copper, Selenium, Iodine, Chromium.  You may refer to this chart from the IOM and USDA for body needs.


GRANOLA

6 c. Quick Oats

½ c. whole wheat flour

½ c. untoasted sesame seeds

½. c. wheat germ

½ c. yeast flakes

3 T. flax seeds, (optional)

1 c. raw pecan or walmut pieces

3/4 c. shredded coconut

Mix together thoroughly, dry, in large bowl

In blender mix:

1 ½ c. water or liquid soy milk

2/3 c. canola oil

1/3 c. thick honey

1/2 c. brown sugar

2 T. orange zest (raw)

4 raw dates, chopped; or ¾ c. date puree

3 tsp. salt
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Mix into dry mixture the blended liquid mixture thoroughly and spread on 2 large cookie sheets (with sides) prepared using PAM spray or silicone sheets, or parchment paper.  Bake at 3250 for 20 mins, then break up clumps and turn over so the granola is redistributed over each sheet, reduce oven heat to 300o and bake for 20 more mins.  Then turn off oven and keep granola in oven for 20 more minutes if a crispy product is desired.   


VEGETABLE PARTNERS . . .

 

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