Lucid Nutrition

Edamame Shiso Salad with Vinaigrette

Bright, fresh, and a snap to make, this salad is a perfect starter dish and a great way to spruce up edamame. If you keep a bag of frozen edamame in your freezer you can put this dish together anytime the mood strikes. This floral, tangy, crisp vinaigrette tastes delicious on chilled greens, fava beans, peas, asparagus, or salad greens.

Ingredients

3 cups cooked, shelled edamame
1 tablespoon yuzu or other citrus juice
5 shiso leaves, sliced into chiffonade
2 tablespoons extra virgin olive oil
1 tablespoon rice vinegar
1 tablespoon maple syrup
Kosher salt
Freshly ground black pepper
Zest of 1 lemon

Instructions

Place edamame in your prettiest ceramic bowl that will hold them with plenty of room to spare.

In a blender, mix yuzu juice, half the shiso, the olive oil, vinegar, and maple syrup. Gently mix vinaigrette into the edamame. Add salt and pepper liberally and add remaining  shiso. Sprinkle lemon zest on top.

Total Servings: 5

Nutritional Information Per Serving

Calories: 287
Carbohydrates: 20.0g
Cholesterol: 0.0mg
Fat: 15.9g
Saturated Fat: 2.0g
Fiber: 6.5 g
Sodium: 55 mg
Protein: 19.9 g

WebMD Recipe from Foodily.com

Squash Blossom Guacamole Recipe

Why not try something a little different the next time you get a yearning for guacamole? Squash blossoms have a wonderful flavor to them and unlike most recipes, these aren’t dipped in batter and fried like Tempura -- mashed with the rest of the ingredients their silky flavor adds a zing to the entire dish.

Ingredients

Pinch of saffron threads
4 ripe avocados, peeled and pitted
3 squash blossoms
2 Tbsp. lime juice
2 Tbsp. lemon juice
1 tsp. lime zest
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
3 cloves garlic
1/2 tsp. chili powder
1/2 tsp. apple cider vinegar
Dash of sea salt
Dash of pepper

Instructions

Toast saffron threads in a frying pan.

Mash in a mortar and pestle.

In a medium sized bowl, mash avocados with saffron and squash blossoms.

Fold in remaining ingredients.

Serve chilled.

Total Servings: 6

Nutritional Information Per Serving

Calories: 225
Carbohydrates: 14.1g
Cholesterol: 0mg
Fat: 19.7g
Saturated Fat:2.9g
Fiber: 9.4g
Sodium: 92mg
Protein: 3.0g

By The Healthy Apple
WebMD Recipe from Foodily.com

Raw Food Dolmas Recipe

Dolma (also known as dolmade) is a family of stuffed vegetable dishes in the cuisines of the Middle East and Mediterranean region. Perhaps the best-known is the grape-leaf dolma, which is more precisely called yaprak dolma. Common vegetables to stuff include zucchini, eggplant, tomato and pepper. I must say, that I truly love "cooked" veggie dolmas but I thought I would try the uncook method based on Ani Phyo's Raw Food Kitchen. I think the only difference is that I processed my filling for a smother consistency as opposed to just mixing the ingredients in a bowl and throwing it in the leaf. Here's the recipe. Try it. It's easy! :)

1/4 cup sun-dried tomatoes soaked until tender

2 tbs fresh dill chopped (i used dried dill, about 1 tsp)

2 tbs raisins

1/4 cup pinenuts (soaked a couple of hours)

1 tbs olive oil

pinch sea salt

Collard Leaf (de-stemmed)

Use a food processor and pulse until you reach desired consistency. You might have to add a little water. I left my filling a little chunky as you can tell from the pics above. You don't want to over process it. Also, if the collard greens are too tough for your liking, you may want to blanch them in some boiling water for a few seconds so they are easier to work with. Of course, that would not be considered raw...but hey, it's vegan at least. I really liked these dolmas with a lemon dill sauce made of about 1/2 cup of pre-soaked cashews, the juice of a lemon, water for blending, and a dash of dill. YUM! 

Raw Food Cooking Class

Yesterday I attended a raw food cooking class in Austin Texas taught by Dr. RitaMarie Roscalzo. She titled the name of the show "Magic in the Kitchen" and gleefully donned her favorite wizard tee for the occasion. :)

Wait, what do you mean, Raw Foods?!

The raw food diet is a diet based on unprocessed and uncooked plant foods, such as fresh fruit and vegetables, sprouts, seeds, nuts, grains, beans, nuts, dried fruit, and seaweed.

Heating food above 116 degrees F is believed to destroy enzymes in food that can assist in the digestion and absorption of food. Cooking is also thought to diminish the nutritional value and "life force" of food. Typically, at least 75% of the diet must be living or raw. 

Proponents of the raw food diet believe it has numerous health benefits, including:

Increased Energy, Improved Skin Appearance, Better Digestion, Weight Loss, and a Reduced risk of heart disease...

The raw food diet contains fewer trans fats and saturated fats than the typical Western diet. It is also low in sodium and high in potassium, magnesium, folate, fiber and health-promoting plant chemicals called phytochemicals.

These properties are associated with a reduced risk of diseases such as heart disease, diabetes, and cancer. For example, a study published in the Journal of Nutrition found that consumption of a raw food diet lowered plasma total cholesterol and triglyceride concentrations. Source: Cathy Wong

I believe eating more raw foods will help you live as lucid as you can live. The ingredients are fresh & alive, not burned or on fire. But what the hell is a raw foodist supposed to eat then? No bread. No pasta. No tofu chicken. No nothing? No.

BACK TO CLASS

Before the event Dr.Ritamarie asked us to clean out our refrigerators and bring in items (still fresh) that might typically be found in our homes. I brought in rainbow chard, fresh spinach, a yellow bell pepper, a large juicy mango, cilantro, fresh ginger, and lemons. Her mission was to take our grocery bags full of.....whatever we stuffed inside of them, and show us how to turn them into a quick healthy "raw" meal. What followed was the tastiest Thai "Soup" ever.

If you have a food processor or high speed blender this can work for you to. Try it.

Chop one large mango and lemons and add to blender to form a juicy base. The lemon juice counteracts the bitterness of some greens. Chop or tear pieces of rainbow chard, spinach, cilantro and add to blender. Add chopped yellow bellpepper and a good size chunk of fresh ginger. In come the secret ingredients: Add about 2 tsp of coconut butter, 3/4 tsp tumeric, and 1/2 tsp dulse (optional). You can also add a kefir lime leaf or lemongrass for the ultimate thai flavor. Now all you do is Blend It until you reach a desired consistency and enjoy. It is so savory and deliciously Green! As Green and Simple as it gets actually.

With what was left of  the greens I brought in, she made a simple salad. She chopped the rest of the rainbow chard and spinach, added lemon, and then massaged the greens with her hands. Finally she added olive oil and a lil sesame oil to give that Asian flavor, tossed on some sesame seeds and passed the salad around for us all to partake. A few women suggested adding ground nuts or ginger juice to top it off. It thought it was great as is. I never realized how easy it was to make a soft Asian salad.

Did I mention we also learned how to make the most delicious chocolate frosting in the world AND also witnessed a fabulous recipe redo: lemon fluff delight. Yeah, you can have it all raw. It is amazing how much creativity goes into this way of preparing food and the joy you get when eating it. With all the right equipment, and information abut what ingredients you will need to have in your kitchen, you will be all set.

If you are at all interested in learning more about raw foods, I highly recommend a visit to Dr. Ritamarie's website and blog. It contains an awesome collection of FREE articles, e-books, green cleanse videos, and all the inspiration you need to transition to living a healthier lifestyle. Also, if you are in Austin, consider attending a raw food POTLUCK. 

One farmer says to me, "You cannot live on vegetable food solely, for it furnishes nothing to make the bones with;" and so he religiously devotes a part of his day to supplying himself with the raw material of bones; walking all the while he talks behind his oxen, which, with vegetable-made bones, jerk him and his lumbering plow along in spite of every obstacle.  ~Henry David Thoreau

15+ Tips for Dealing with Rising Food Costs

How will a country with astounding rates of obesity deal with rising food costs? I just read about a woman who can no longer afford milk but has decided to give her children soda to drink instead? I personally do not think either one of those options is good for a child. Can we as a nation (taxpaying) even afford for health to worsen? Of course not.

So why are food prices soaring?

• Ethanol. The ethanol boom has driven corn prices up 70% in a year. Now more land is planted in corn, and soybeans, wheat, oats, and barley are all up from 5% to 35%. Plus, higher corn prices mean higher prices for animals in the food chain that eat it - such as chickens, cows, and hogs. Corn is also a key ingredient in a long list of processed foods like breakfast cereal, and so far, producers have been able to pass these cost increases on - another sign of a fundamentally inflationary environment.

• Higher distribution costs. Energy hits on two fronts: It costs more to process food and it costs more to move it all to market.

• World demand. The "China effect" on energy prices has been well documented. But it also affects food. Food exports have grown as living standards in China, India and other growing economies have risen. That's good for the economy but not for prices.

How to deal with rising food costs: (in any order)

1. Don't be embarrassed to use coupons. Find them, Clip them, Save them, Share them. 

2. Leave the junk food on the shelf. It makes no sense whatsoever to buy food that will not nourish you. Limit your caffeine and muffins, doughnuts and candy.

3. Learn the shelf life of the foods you buy. Pick out the healthier stuff that can last. The shelf-life of food will depend upon the food itself, packaging, temperature, and humidity. Some examples:

Veggies:
Most fresh vegetables may be stored up to 5 days in the refrigerator wrapped or covered in moisture-proof bags. Root vegetables (potatoes, sweet potatoes, onions, etc.) and squashes, eggplant should be stored in a cool, well-ventilated place between 50°F and 60°F. Tomatoes continue to ripen after harvesting and should be stored at room temperature. Removing the tops of carrots, radishes, and beets prior to refrigerator storage will reduce loss of moisture and extend shelf-life. Lettuce should be rinsed under cold running water, drained, packaged in plastic bags, and refrigerated. Proper storage of fresh vegetables will maintain quality and nutritive value.

Fruits:
Ripe eating apples should be stored separately from other foods in the refrigerator and eaten within one month. Apples stored at room temperature will soften rapidly within a few days. Remember to remove apples that are bruised or decayed prior to storage in the refrigerator. Do not wash apples prior to storage.

Green pears and apricots should be ripened at room temperature and then stored in the refrigerator. Expect a 5-day refrigerated shelf-life for these fruits. Unripe peaches may be ripened at room temperature and eaten after 2 days. Store ripe peaches in the refrigerator but consume at room temperature. Grapes and plums should be stored in the refrigerator and eaten fresh within 5 days of purchase. Store unwashed grapes separately from other foods in the refrigerator and wash prior to consumption. Ripe strawberries can be stored in the refrigerator separately from other foods for approximately 3 days. Strawberries should be washed and stemmed prior to consumption.

Citrus fruits, such as lemons, limes, and ripened oranges, can be stored in the refrigerator for 2 weeks. Grapefruit may be stored at a slightly higher temperature of 50°F. Melons, such as the honeydew melon, cantaloupe, and watermelon, may be ripened at room temperature for 2, 3, and 7 days, respectively. Store ripe melons in the refrigerator. Avocados and bananas should be ripened at room temperature for 3 to 5 days. Never store unripe bananas in the refrigerator, since cold temperatures will cause the bananas to rapidly darken.

4. Cook the food you purchase. If you don't think you and your family will really eat something before it spoils, don't buy it. Research shows the average family wastes nearly $600 a year on food. Don't buy and cook food for the garbage can.

5. Learn to grow your own fruits and veggies. What a great hobby it could be and also it's good for the body. Learn your Plant Hardiness Zone to know what to plant and when to plant in your area.

6. Find your local farmers market in town. There, you can typically find fresher produce at better prices and you might even be able to negotiate for those apples. Find or add a place to The Eat Well Guide.

 

7. Take turns and share costs. Host Healthy Dinner Night parties with family and friends. Well, maybe its not such a good idea as people tend to eat more food in the relaxed company of others. What do you think?

8. Ditch the alcohol. It lowers your inhibition and makes you eat more, talk funny, and will eventually lead to some serious problems mentally and physically.

9. Quit smoking. Save your money, you might need it.  I'm not trying to wag my finger at anybody here. Just a friendly lil' reminder that we quit and haven't given up on you.

10. Ride a bike. It's liberating and somehow and in someway, it will make a big difference.

11. Forget drive-thrus. Detox from fast food. I remember when Happy Meals used to cost $1.99. Who knows how much they are now? And you've heard the story, it makes you fat.

12. Become a Vegetarian and I guarantee you can save some bucks. Unless of course, you go splurging in the tofujerky, tofuturkey, meal replacement bar industries. Don't fall for it.

(Pictured below is a delicious vegetable medley of sweet potato, black beans, and zuchinni cooked over fresh diced onion and minced garlic and spiced with a bit of cumin, pepper, and curry powder. It was served with warm pita bread and quite delicious. Try it.   

13. Understand the Nutrition Facts Labels and make it a habit to read them.

14. Eat Enough, But Less and live longer. Try using smaller plates. Eat slower. And get your fork into something green. Anything with a high fiber content is a great way to fill up and be sustained throughout your days. Tips: Oatmeal for breakfast. An apple as a snack. Spinach in your salad. A handful of mixed nuts.  Whole grain breads and pastas.

15. Money left over? Not worried about the rising food cost phenomenon. Congrats! Can you please consider chipping into to your local food banks? There are hungry people (and don't forget the children) all over the world. Riots and instability are spreading as food prices skyrocket.

Second Thoughts:
Read Some Good News on Food Prices
Listen to NPR: World Bank Chief says Biofuels are Boosting Food Prices.

The Homely Potato as Part of the Solution
AGFLATION: The Real Cost of Food Prices- MAP

Fruity Flax Seed Pudding

Bring milk or water to a boil, add ground flax seed, stirring
constantly to avoid lumps. Let boil for approximately 2 minutes or
until mixture starts to thicken. Let cool completely. Stir in nuts,
fruit and honey. Chill for about 30 minutes and serve in glasses or fruit dishes decorated
with whipped cream (optional) and the fruit of your choice to garnish.

Flax seed pudding can be prepared in larger quantities and shelved in refrigerator for up to four days.

Source: Encyclopedia of Natural Healing by Siegfried Gursche and Zoltan Rona

Recipe: Veggie Enchiladas Verdes

For Salsa Verde:

About 6 good size tomatillos
Bunch of cilantro chopped
Juice from Half of Lime
1-2 green jalapenos diced
1/2 white onion chopped
1-2 cloves of garlic minced
1/2 small avocado
1 tsp sugar (optional)

Cut tomatillos in half. Boil or steam them for about 10 minutes or until soft. They will start to look translucent and you might be able to see the seeds through them. Meanwhile, sautte the onions and garlic in a lil veggie broth or water for a few minutes. The smell will be absolutely wonderful as the veggies are softened.

When the tomatillos have cooled for a few minutes, place all of the them and the onions/garlic in a food processor or blender for less than a minute. Then add cilantro and avocado and blend until you reach the desired consistency. I like it smooth but not so much like baby food. If you do not have a food processor you can use a masher.

For Enchiladas:

-6 whole grain tortillas
-About 3 cups lightly steamed veggies of your choice; I used broccoli and yellow squash (chopped small) You might also like to try Spinach and Mushrooms.
-1 can Black Beans heated with a dash of curry powder, cumin, garlic powder (optional for flavor)

Preheat oven to 350º While oven is preheating warm up the tortillas for a few minutes until they are soft. In baking dish spread a bit of the salsa verde on the bottom so that tortillas will not stick afterwards.

Spread black beans & salsa verde on tortillas. Add veggies and roll it up placing finished rolled side down in baking dish. Repeat. Top with black beans and more salsa verde. Bake for 8-9 minutes. Serve with any left over black beans and steamed veggies or brown rice. Enjoy!

Nutritional Value of this Meal:

Black beans: Excellent source of Protein, Fiber, some Omega 3's.   

Avocado: Some good fat, low in Cholesterol and Sodium, a good source of Dietary Fiber, Vitamin C, Vitamin K and Folate.

Broccoli: Did you know that Broccoli is 40% Protein! And also a very good source of fiber and antioxidants. I know we all know broccoli is good for us! It's green.

Whole grain tortillas: Whole grains contain all three edible parts of a grain: the inner germ, the middle endosperm and the outer bran covering. Whole grains are therefore richer in fiber, vitamins, minerals and a multitude of disease-fighting substances. By contrast, refined grains have most of their germ and bran removed during processing, resulting in a depletion of many nutritious compounds.

Tomatillos: These low cal-fat free "fruits" provide beta carotene, iron, magnesium, fiber, vitamin C, vitamin K, potassium, & niacin.

Onions/Garlic: Making onion and garlic a staple in your healthy way of eating may greatly lower your risk of several common cancers, suggests a large data set of case-control studies from Southern European populations (Galeone C, Pelucchi C et al, American Journal of Clinical Nutrition).

“The consciousness of food depends mostly on the consciousness of the cook,” says Sri Chinmoy. “It is true that food itself has its own consciousness, but since the cook is a human being, he has a more evolved consciousness than the food. So the cook can transform the consciousness of the food if he/she wants to do so. He can add to the consciousness of the food, or he can even bring the consciousness of the food into his own consciousness for enlightenment.”

All About Spaghetti Squash

This vegetable is a dream. Even though it is a "winter squash" I can not help but to buy and prepare it all year long. I guess the reason for this is because it is so light, crisp, and refreshing after it is cooked which is perfect anytime.

When seeking a spaghetti squash at my local grocery store or farmer's market, I try to look for a firm, delicately yellow-colored beauty weighing about 4-8 pounds. When selecting, I choose those with smooth skins, avoiding those that over shine or have soft spots. The larger the squash, the thicker the strands will be. You can store the squash in a cool dry place and it will keep for at least a month. But you won't want to wait that long to have it.

Alright, so back at home you will need a lil arm power, a good knife and an open eye. Cut the squash length wise in half, remove the seeds with a spoon, and bake it face down for 45 minutes. If your squash is too hard to cut just pierce the skin in several places (with an ice pick or fork if necessary) and bake it whole at 375 degrees for 45 minutes, turning it once.

You can also microwave it for faster results by again cutting the squash in half lengthwise and removing the seeds. Place the squash cut sides up in a microwave dish with 1/4 cup water. Cover with plastic wrap and cook on high for 10 to 12 minutes, depending on size of squash. (I personally prefer the toasty taste after it is baked in the oven). Either way, it's ready when the skin gives easily under pressure and the meat is tender. That's right I said meat. Veggie Meat! The squash will fork loose from the shell and resemble spaghetti! How neat is that? The first time I made this I was amazed.

Tips for Preparing:
There are so many things you can do with this vegetable. Did you know that spaghetti squash contains a mere 25 calories per half cup? By replacing the pasta you would normally use when making spaghetti; this vegetable will not only lower calories and carbs drastically, but will also add to you & your family's intake of necessary nutrients. It is a good source of Dietary Fiber (our goal is 30-40 grams daily) Vitamin C, Vitamin B6, Iron, and Potassium.

Do not limit your creativity with this veggie. There can't possibly be a way you can make this taste bad. Try it over sauteed onions in vegetable broth, with peas, corn, and chopped tomatoes. Add some curry powder and a dash of cinnamon. Have it cold in salads or my way: dressed simply with a lil soy butter, pepper, and basil. Next time, I am having it like this: Spaghetti Squash, Shitake, Arugula, and Pistachio Spring Roll. Those are my kind of my flavors:)

To conclude, I thought I should recommend Earth Balance Soy Garden; an all natural buttery spread made from whole soybeans. It's 100% vegan and melts, tastes, and smells strikingly like the real thing. Also it is perfect for that piece of lightly toasted whole grain bread I like to have with dinner. A guilt free indulgence. Yum.

Mindful cooking and eating is a nourishing dance.

When we drink a Cola...

After 10 minutes: our body is hit with 10 teaspoons of sugar for every 12 oz. but we don’t immediately ralph from the extra sugar because phosphoric acid cuts the flavor back allowing us to keep it down.

After 20 minutes: our blood sugar level spikes, causing an insulin burst. Our liver responds to this by turning any sugar into fat.

After 40 minutes: caffeine is fully absorbed by our body, our pupils dialate, and our blood pressure rises.

After 45 minutes: our body increases our dopamine production stimulating the pleasure centers of our brain. (this is very similar to how drugs hook people)

Eventually: the caffeine’s diuretic properties show effects and we will have to discharge (pee). This dispels the essential calcium, magnesium, zinc, sodium, electrolytes and water our bodies needs to be healthy. The decrease in calcium can result in reduced bone mass, which can contribute to broken bones in children and can lead to osteoporosis later in life.

At last: our body will experience a sugar crash. We become irritable and sluggish. Valuable nutrients from our body that could  have been used for hydrating our system or building strong bones and teeth are drained. (Source)

We can replace Cola with:

a) Water: flat, fizzy;seltzer, preferably alkalized, we need lots of water to help flush out toxins, aid digestion, and to keep our joints lubricated.

b) Tea: If you like caffeine, green tea is  the way to go providing an outstanding source of anti-oxidants. Plus, it is also known to lower cholesterol. In addition, herbal teas have many healing properties and they do great without sugar or honey. For added sweetness you could try using Stevia drops.

c) Vegetable juice: Low calorie, great source of nutrients, energy, antioxidants, and fiber. You can make it at home.

Read more on the health effects of drinking soda while having a refreshing glass of h2O.

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Introduction to LN

Hello! My name is Briana Franco, the author of Lucid Nutrition.

I have taken such a long time to begin this blog for good reason. I have been trying to understand what 'Lucid Nutrition' really means and how the content here will be useful not only for myself, family, and friends, but for any person who happens to come across this page. I have been in a research process for quite some time now, online and in books. I was searching for some sort of definition or explanation for LN when it finally hit me; Lucid Nutrition is just what it is. Simple.

Lets take a look at the definition for the word Lucid:

lucid. an adjective. 1 expressed clearly; easy to understand : a lucid account, written in a clear and lucid style. ˚showing ability to think clearly, esp. in the intervals between periods of confusion or insanity: he has a few lucid moments every now and then. ˚Psychology (of a dream) experienced with the dreamer feeling awake, aware of dreaming, and able to control events consciously. 2 poetic/literary bright or luminous : birds dipped their wings in the lucid flow of air.

and now the definition for the word Nutrition:

nutrition. a noun. the process of providing or obtaining the food necessary for health and growth : a guide to good nutrition. ˚food; nourishment : the substances necessary for growth, health, and good condition.

I plan on explaining more about what it means to become Lucid in our lives throughout the lifeline of this blog. Most importantly, is the notion that nutrition, the substances necessary for growth, are not limited to the physical ingredients which we put down our throats and into the digestive system. It also consist of the thoughts we think, the air we breathe, our daily environment, people surroundings, and how we handle the experiences we meet.

The research done for Lucid Nutrition will strive to help consumers like you and me feel less confused about what to buy, what to eat, and how to find strength and peace for a sound body and mind. Choices we make every day significantly influence our chances of feeling healthy, happy, energetic, and clear-minded.

Sound health is much more than the absence of sickness. It is the conscious pursuit of the highest qualities of the physical, environmental, mental, emotional, spiritual, and social aspects of the human experience.

We will delve deep into the past learning about ancient healing techniques like Ayurveda, Yoga, Dance, Reiki, Chakras and venture into the future where bodies will be healed quicker and easier by the rapid advances in technology.

We will test and try various recipes, opening our minds to new vegetables, fruits, spices, herbs and vitamins. We will sip on various teas, nibble on blueberries, and learn stretching routines and exercises great upon rising in the morning. Together we will discover more and more about complementary and alternative healing techniques; holistic and integrative, art therapy, foods we should avoid and eat, plus so much more.

The ultimate mission of Lucid Nutrition is to share what I am learning with you in the hopes that my findings may enliven your life as they do mine. To produce health, prevent and fight dis-ease and to have a greater awareness of our body/mind/heart/soul is what Lucid Nutrition is all about.

See disclaimer.

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