Homemade Kimchi. Great for Digestion.

My kitchen has taken on a rather distinctive odor, as one jar replaces another in my quest to create the perfect Kimchi for my cooking classes. Recently I served up a side dish of Kimchi to some willing students and we all agreed it was like taking a digestive enzyme. It’s something like Jimmy Cagney telling the audience, “my mother thanks you, my father thanks you...”, but in this case, my digestive system thanks me by working more efficiently. 



Kimchi is the Korean name for a form of cultured vegetables usually made up of cabbage, carrots, green onions, garlic and ginger. When these foods are fermented the bacteria, yeasts or molds used in the process, predigest the food, meaning they break down the carbohydrates, fats and proteins to create Probiotics, which are friendly, life giving bacteria beneficial to the gastrointestinal system. Your body needs these super Probiotics in order to function properly. 


Kimchi is high in fiber, yet low in calories, and it provides 80 percent of the daily requirement of vitamin C and carotene. Also rich in enzymes, vitamin A, thiamine (B1), riboflavin (B2), calcium and iron, and loaded with friendly bacterial cultures Lactobacilli. Plus it is very easy to make. All it requires is about 15 minutes of chopping and the next day spooning it all into a glass jar to sit on your counter for a good 5 days.



Here’s the recipe I’ve been using, but just know that I like my Kimchi spicy, so you may want to reduce or eliminate the hot peppers to suit your palate. Tasty and delicious, serve this alongside your salad and main dish to help break down those big clumps of food you forgot to chew properly because you were in too much of a hurry (again?) to sit quietly and chew each bite to liquid.



Kimchi

Yields 3 quarts


1 head Chinese or regular cabbage

1 large carrot

1 white radish, such as daikon

2 scallions, thinly sliced or 1 leek,
2 Tbs. sea salt

1/2 cup water

3” piece ginger, peeled, minced

2 clove garlic, chopped

2 to 4 hot red peppers, dried 2 inches long, split or
 1 Tbs. chili powder (optional)



1. Slice the cabbage lengthwise into quarters. Remove the tough core and
 slice into 2 inch long pieces.
2. Slice the carrot and radishes lengthwise and then into thin half moon
 pieces. Slice the green onions or cut the leek into half moons.

3. In a large bowl, toss cabbage, carrot and radishes with the scallions, and salt. Cover loosely and let stand overnight on counter.

4. The next morning drain the liquid from the vegetables into a bowl. In a blender puree the water, ginger, garlic and peppers until smooth. Add to the vegetables mixing well.

5. Pack the vegetables into a large sterilized jar or 3 quart jars. Pour reserved liquid into the jars. If more liquid is needed to cover vegetables, add more water.

6. Cover loosely with a lid and let sit at room temperature for 3 to 5 days
 to ferment. The liquid will bubble and the flavor will become sour.

7. When done refrigerate the Kim Chee for 3 to 4 days. The cabbage will become translucent and will be ready to serve.



I like to think that America is in the midst of a food revolution. All the books available on improving one's health by eating a good diet, and books about how to green the home and save the planet, articles on health and nutrition in magazines and newsletters, helps me to maintain the illusion that progress has been made and victory is within our grasp. Then the New York Times comes along and bursts my bubble with an article by Roni Caryn Rabin, showing the latest statistics for Americans eating habits. 



According to a national survey of Americans age 40-74 those eating 5 servings of fruits and vegetables per day has dropped from 42 percent to 26 percent. At the same time the obesity rate increased from 28 percent to 36 percent and the percentage of people who exercise dropped by half. The study, reported in the June issue of The American Journal of Medicine, proved disappointing to its lead author, Dr. Dana E. King, who was concerned that people are using medication to control their cholesterol, high blood pressure, diabetes and heart disease, rather than eating a high quality diet and getting regular exercise.

It is the nature of the human mind to deceive itself into believing what it wants to believe, and one of the greatest deceptions is that ultimate health can be found in a pill. Sorry to burst that bubble, but the only one benefiting from this lie is the pharmaceutical companies who indulge Americans addiction to greasy burgers, fries, sugar, and soda pop.

Author Eric Schlosser wrote in Fast Food Nation how, "In 1970 Americans spent about $6 billion on fast food; in 2000 they spent more than $110 billion dollars. Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music combined."

Taking a pill in place of eating a whole foods diet, only creates a build up of toxins and poisonous sludge in the blood. It is not much different than how a river or ocean becomes contaminated, and when this happens there is only one thing to do. Cleanse, detoxify, go on a diet, renew, rejuvenate, recover.

Now, I'm not talking about doing a quick 7-day laxative induced, fasting binge, which is just another illusion that there's relief to be found in pill form. No, I'm talking about a gradual shift off of stress causing foods: refined wheat flour, refined sugar, pasteurized dairy products, caffeine, alcohol and artificial sweeteners, flavorings and colorings. To a diet consisting of alkaline forming foods found in organic fruits and vegetables, plus whole grains, animal and/or vegetarian protein, nuts, seeds and fresh herbs.

This way of eating allows your filtering organs time to cleanse gradually, so the liver can purify the blood in order for the cells to rejuvenate and rebuild. With enough time the entire body, including DNA can remake itself. A good cleansing, such as the Body Rejuvenation Cleanse program should last 5-6 weeks, however, in order to remake and heal the body plan for at least a full year for recovery.

A Favorite Quick Meal

Memorial day afternoon I had a guest over for a visit and as our conversation ran into dinnertime I rattled my brain to think up a quick, light, but delicious meal to prepare. Naturally I was drawn to one of my favorite quick meals, one I enjoy often whether alone or feeding guests. Food researchers have learned that people rotate ten meals over the course of a week, but the same ten meals week after week. I enjoy a much more varied rotation of meals, however this one particular dish works for me regardless of whether it is a snowy winter day or a spring evening. Just one of those things I guess, where the flavors come together in such a way that they leave a lingering memory on my tongue.

The sauce is easy and simple to make and I can vary the greens that I use and sometimes the noodles, although I prefer the Japanese noodles, either the soba or udon varieties.

1 2-ounce tin flat anchovies in olive oil
3 large cloves garlic, sliced
1/4-cup extra virgin olive oil

Now, what I’ve learned, albeit the hard way, is not, repeat not, to drop the anchovies into a hot skillet of oil. This will only produce an angry dance of boiling oil as the anchovies release any moisture they still have. I even bought an oil splatter devise to cut down on the inevitable coating of anchovy oil raining onto my stovetop and, really, anything within a foot of the skillet. Then one day, for no other reason than to try and avoid the oil splatter, and because my splatter device had gone missing, I placed the anchovies, their oil, the garlic and the olive oil in a small iron skillet and brought it up to heat slowly. Well, low and behold, not a splatter or sputter. The oil heated to a boil, the anchovies dissolved and the garlic cooked to perfection. Hallelujah!

As for the noodles, I prefer the spelt soba noodles made by Eden Foods. To cook them I bring a pot of water to a boil, add a teaspoon of sea salt, then break the noodles in half as I add them to the boiling water, stirring well to separate the noodles. I realize that this may be a sacrilege amongst connoisseurs of noodle cooking, but it gives me the length of noodle I like to eat without having to do a lot of noodle slurping through pursed lips. I also add a variety of fresh greens to the pot with the noodles. This can consist of a few handfuls of either spinach, Swiss chard, dandelion greens, kale or broccoli florets. Once everything is submerged in the water I bring it back up to almost a boil, cover the pot, turn off the heat and let it all sit tight for 8-10 minutes. Meanwhile, I get the anchovy sauce heating, so that everything is ready once I drain the pasta and place it in a big bowl.

At this point you can do one of a few things. If I am in the Transition Phase of the Cleanse then I will pour the anchovy sauce over the pasta and greens, toss well and serve. Other times I might grate some Romano sheep’s cheese over the noodles or toss in some soft goats Chevre cheese to melt and coat the noodles. Any one of the three suggestions work well and with a side of fresh, grilled asparagus and a salad of garden arugula, fennel, and toasted walnuts my meal is complete, all within a matter of 20 minutes or less.

Traveling to Morocco

This past month I traveled out of the country to Morocco. I was there to experience a retreat site for possibly bringing yoga groups for vacation. I am a seasoned traveler, but it is always an inconvenience to travel knowing that the world at large does not follow the same standard of diet that I do. Putting aside any hopes that the world had changed since I last wandered an airport or ate an airlines prepared meal, I made sure to pack an assortment of foods to ensure I had what I needed for the week to come.



At home my morning breakfast is a smoothie made with a combination of unsweetened hemp milk or water, hemp seed protein powder, flax meal, psyllium husk powder, a green powder, half a banana, frozen blueberries and stevia powder to make it taste just right. I prefer a sweet taste in the morning and this drink satisfies that craving along with my nutritional needs for the next 3-4 hours. Given that my body is conditioned to have this fiber rich, nutrient dense meal I made sure to bring along a variation of these ingredients in package or capsule form. Once at the retreat site I was able to juice ripe Moroccan oranges from the tree outside my window, and combine this with my greens, fiber and a banana. Needless to say I was soon sharing my morning smoothies with a few of the other yogis present. 

So breakfast was taken care of, but what about my other meals?



On this trip I was gratefully surprised to find that much of the Moroccan diet consists of vegetables and salads, small amounts of lamb, chicken, fish or beef, and homemade bread dipped in locally grown olive oil. As a matter of fact for breakfast I had watched the cook prepare the morning bread, much like an Indian naan flat bread, and serve it with oil cured black olives, butter, orange marmalade and Moroccan mint tea. Being a morning smoothie kind of gal, this proved a bit heavy and oily for me, but one should note that this is a typical morning meal for many cultures around the world. Bread, butter or oil, coffee, tea, milk, and sugar. Not exactly a king size meal, but one to begin the day and hold the appetite until lunch was served around 3:00 in the afternoon.



Yes, you are correct in thinking that I wished I had eaten a large helping of bread and olives to get me to the next meal. Those first few days were good for detoxifying, however, I had also brought along a few packages of sprouted raw foods crackers for snacks. Once in Morocco I was able to purchase some fresh dates and walnuts at the local market. These I snacked on until the afternoon meal was served. Just note that although you may bring along enough food for yourself, no one else will have thought to do the same and before long you will be handing out your precious cargo to the hungry hordes. Make sure to bring enough to share or accept that your supply of goodies won’t last but a few days.



The afternoon meal consisted of a mountain of steamed cous cous topped with boiled vegetables served with a herb and spice infused sauce on the side. Other times the traditional Moroccan tagine was served. This arrived at the table in a well-used shallow earthenware dish topped with a pyramid shaped dome. When lifted a cloud of steam revealed an assortment of vegetables cooked simply with water, a splash of olive oil and spices. This was very delicious served over rice or pasta along with a fresh tomato salad tossed with lemon and olive oil. Water was the beverage of choice pumped from a well dug 40 meters deep.

We ate with six people sitting at a low round table and digging into the large bowl of food with hands, forks and spoons. Eating this way, as a group, added to the enjoyment of the meal.

The afternoon siesta followed, which is traditional for many of the Mediterranean countries. Stores close, people settle down to rest and let the heat of the day pass them by. Four o’clock the sun is softer on the eyes and the heat begins to retreat for the night, making it comfortable to emerge from the cool shadows of the house and return to the fields to gather wheat, herd the sheep, continue construction or pass the time sitting on the side of the road watching the occasional car go by.

 Once night had fallen the dinner preparations began and we gathered around the low table to eat warm bowls of vegetables, fish, salad and a denser version of the mornings bread. Dessert was always a large bowl of fruit placed in the center of the table and someone would peel a fat, thick skinned orange, split it into six pieces and pass them around the table. It was just enough and nothing more was needed.





Microplants during the Cleanse Phase

When cleansing, especially when going into the Cleanse Phase of the Body Rejuvenation Cleanse add the following list of important micro-plants to your smoothies or fresh vegetables juice:

Micro-plants come in many forms and colors, harvested both from the sea and dry land, and nutritionally each one is an excellent source of two important phytochemicals, chlorophyll and lycopene. These super powerful nutrients support your body’s ability to detoxify heavy metals, pesticides, and other toxins, plus they are loaded with nutrients to boost your immunity to disease.

Micro-plants, commercially known as Green Foods, contain a concentrated combination of phytochemicals, vitamins, minerals, bioflavanoids, antioxidants, proteins, amino acids, essential fatty acids, enzymes, coenzymes, and fiber. 

Individually, the more common micro-plants sold in natural foods stores include:

Blue-green algae (Cyanophyta): one of the first life forms, scientists have found 3.5 billion years of earth’s existence encoded in the RNA/DNA (nucleic acids) of these primitive organisms. Presently available in loose powder or capsule form, blue-green algae contains the highest percentage of protein, beta-carotene, and nucleic acids than any plant or animal food. Actually, blue-green algae are composed of hundreds of types of algae, spirulina, aphanizomenon and microcystis being a few.



Chlorella (Chlorophyta): is a single cell freshwater green micro-algae that is the Superfood of choice for over 10 million people worldwide. The first known form of plant life with a true nucleus, it has survived for 2.5 billion years because of its extremely tough outer cell wall and its ability to quadruple in quantity every 20 hours, making it the fastest growing plant on earth! NASA believes it to be the ideal food for long term space travel and colonization. It is useful for removing heavy metals, pesticides, and other toxic carcinogens from the body. It contains less protein and beta-carotene than Spirulina with twice the nucleic acid and chlorophyll. It’s cleansing and rejuvenating properties are considered to fight aging, alzheimers, sciatica, palsy, seizures, multiple sclerosis, and general nervous system issues.



Spirulina: a microscopic spiral shaped blue-green algae, native to shallow brackish lakes and also known as a cyanobacteria. Esteemed as a Superfood for centuries by people inhabiting the regions surrounding Mexico’s Lake Texcoco and Africa’s Lake Chad, Lake Nakura and Lake Rudolf. It is one of the most heavily researched, nutritious, well rounded foods on earth being one of the single-celled plants of the blue-green algae family. Spirulina provides more than 100 vitamins and minerals, is 60 percent digestible vegetable protein, with high concentrates of Beta Carotene, Antioxidants, B Vitamins, Iron and Chlorophyll. It's also a rare food source of GLA fatty acids.



Wheat grass: a variety of grass similar to barley, oats and rye, it is grown in fields across America, but the wheatgrass referred to here is grown indoors in trays for approximately ten days and then pressed into fresh juice. The tray-grown grass is used primarily for therapeutic purposes. The sixty day old field grown grasses, available in dehydrated powder or tablets, are used primarily as nutritional supplements. Wheatgrass juice is made from sprouting wheat berries, and is very high in chlorophyll. The chlorophyll helps to cleanse the body, neutralize toxins, slow the aging process, and prevent cancer. Wheat grass juice is also effective when applied as an external poultice for burns, poison oak rash and wounds.



Barley grass: Barley grass is another green grass that is high in chlorophyll. The young green leaves of barley have a magical ability to absorb nutrients from the soil. When barley leaves are 12-14 inches high, they contain all the vitamins, minerals, and proteins necessary for the human diet, plus chlorophyll. These necessities are easily assimilated throughout the digestive tract, giving your body instant access to vital nutrients. Green barley leaves contain a multitude of enzymes, which supply the spark that starts the essential chemical reactions our bodies need to live.



For your present needs there are quality “green” powder drinks that are a combination of all the listed micro-plants, plus fruits, vegetables, sprouted grains and Probiotics. One to two tablespoons of this concentrated powder in water or a smoothie drink will provide you with the equivalent of five to six servings of vegetables.