KAAREN’S RECIPE OF THE WEEK:
My husband Gene and I enjoy salads year round. With a bit of creativity, they need not be boring.
Here is a simple layered salad that not only is packed full of nutrients and beneficial fiber, but has a variety of tastes and textures guaranteed to appeal to even the pickiest eaters.
Feel free to substitute any ingredients available seasonally and/or add any of your personal favorites.
Kitchen Sink Salad
1/3 cup each of the following:
Shaved raw crooked neck yellow squash
Shaved raw zucchini
Shaved raw red pepper
Shaved raw apple
Shaved raw carrots
¼ cup shaved raw golden beets
¼ cup shaved watermelon radish (any radish available is fine)
¼ cup sliced celery
¼ cup sliced mushrooms
¼ cup sliced rinsed pitted low sodium black olives
1/3 cup diced fresh tomatoes
3 cups chiffonade mix of Little Gem lettuce, Spring Greens Lettuce/Baby spinach/Baby kale
Marinated Fresh Mozzarella :
Combine all below well and then add in 6 0z sliced fresh mozzarella
3 tbls finely chopped fresh basil
4 tbls extra virgin olive oil
2 tbls fresh lemon juice
4 tbls balsamic vinegar
2 tbls. Heinz ketchup (See the Heinz Health & Wellness line)
1 tsp Dijon mustard
Marinate above for 30 min or more. Toss all salad well and then fold in Marinated Mozzarella . Add balsamic to taste.
Accompany with sourdough bread if desired.
To see more recipes like this please check out my two books “Eat Your Way To Health” and ” Ageless Beauty From The Inside Out” at www.healingessences.com
Follow me on Instagram: @kaarenjordanwelllnessauthor for weekly posts on healthy lifestyle and “Simply Delicious” recipes.
Here’s a quick and easy recipe for all you black bean lovers….
SPICEY BLACK BEAN STEW
This is one of my husband Gene’s favorite salads that is packed with superfoods like cilantro, baby kale, cabbage and ginger.
Gene and I like this combo best, but feel free to substitute veggies or add more variety of veggies to this recipe.
½ savoy or green cabbage finely chopped
2 large handfuls baby kale finely chopped
4 Persian cucumbers or 1 cup English cucumbers diced
1 red bell pepper diced
1 large handful cilantro rough chopped
1 medium apple diced (Envy, Opal or Pink Lady apples work well)
½ cup organic raisons
1 cup halved cherry tomatoes or 1 cup tomato diced (added at last minute after dressing)
Fold In Choice Of:
Shelled pistachios, peanuts, cubed cooked chicken breast, shrimp, white sesame seeds or pumpkin seeds
Toss all ingredients together until evenly mixed.
2-3” fresh ginger peeled, rough chopped and then chopped finely in a food processor. Add 3 cloves garlic or for subtler flavor, 1 tbls shallot, 4 tbls. mayo (or avocado mayo if vegan), 5 tbls rice vinegar, 3 tbls sesame oil and 2 tsp Dijon mustard to the ginger and process until smooth.
Cover the veggie mixture with the dressing and toss well adding tomatos at the end.
Cilantro aka Chinese Parsley /coriander,has been a staple in cuisines around the world with it’s use dating back centuries. If you enjoy Mexican food, you’ve tasted cilantro in guacamole.
Here are a few of cilantro’s many health benefits:
Recent studies show that cilantro attaches to heavy metals like lead, arsenic, and mercury in the bloodstream acting as a “bio absorbent”. This process, called chelation, helps our bodies eliminate metals from our systems through our excretory systems, to cleanse and purify our tissues, organs and blood. Cilantro leaves contain the bioactive components, flavonoids, saponins and fibers capable of absorbing and chelating heavy metals.
The leaves of the cilantro plant also have potent anti-inflammatory, antiseptic, antifungal, antimicrobial effects as well as the significant chelating properties mentioned above.
Researchers have found that cilantro may provide many other health benefits in the form of reducing the risk of heart disease, diabetes, obesity, and seizure severity, as well as raising energy levels and promoting healthy hair and skin.
In Traditional Asian Mediciine, cilantro has a predominantly cooling and grounding effect and has been known to contribute to detoxification pathways within the body by stimulating the liver. By stimulating the liver and increasing bile production, cilantro helps contribute to the overall lowering of LDL cholesterol and triglyceride levels
With it’s many health benefits, unique taste and versatility, cilantro can be an easy, low cost addition to incorporate into your wellness plan.
A Votre Sante,
PS Stay tuned for easy, delicious cilantro recipes in the coming weeks.
Here’s A Quick And Easy Way – THE MIRACLE WEIGHT LOSS AND DETOX SOUP.
This soup was created by Dr. Henry Bieler for his clients and given to me by Eileen Poole, his student, at my first visit in 1979. It has been a daily diet mainstay since I saw Eileen nearly 41 years ago.
I have a cup in the morning with my steamed veggies, cooked grain and protein meal, a cup with lunch and a diluted cup by my bedside so I can sip it if I wake up. Eileen always recommended a short “Bieler’s Soup” fast for weight loss, holiday overindulgences, if you “fall off the wagon,” or feel a bit under the weather. This recipe came to be known as “ The Miracle Soup” by my clients because they feel better, look younger, and stay at their ideal weight with just 1-2 cups a day.
A short 1-3 day fast on this soup is a favorite with my clients to jump start weight loss, balance holiday overindulgences, ward off any minor illnesses or clear “a falling off the wagon” episode. Excess weight and your cravings will disappear if you stick with this “Miracle Soup” as part of your daily food plan. Enjoy!
THE MIRACLE WEIGHT LOSS AND DETOX SOUP (a.k.a. Bieler’s Soup)
• 4-6 Zucchini sliced uniformly (medium size)
• 1 lb Bag Fresh Or Frozen Whole Green Beans
• 1 Handful of Parsley Tops (No Stems)
(Optional) 2 Stalks of Celery sliced with strings removed.
Variation that helps detox heavy metals:
Add 1 large handful of fresh de-stemmed cilantro to the above recipe
VIP If you have any digestive, elimination issues, high blood pressure or kidney problems omit the celery.
Fill a large pot with 1/3 spring water and add all the ingredients. Cover and cook in rapidly boiling water for 15 minutes until the vegetables are fork tender but still bright green. Then place all ingredients in blender and puree in batches until smooth. If too thick, just add water to dilute to taste with each serving.
Season with any of your favorite herbs. i.e. paprika, oregano, garlic, ginger, lemon, lime or basil. Serve hot or cold. I like to make my “mother batch” plain so I can add a different flavor to each cup. Do not add salt. You can add a pat of unsalted butter to each serving for extra body.
For more healthy weight loss recipes like this, please check out my two books “Eat Your Way To Health” and “Ageless Beauty From The Inside Out” available on my website as a PDF or on Amazon Books for paperback and Kindle versions.
A Votre Sante,
Since most of us have indulged heartily in a variety of celebration fare over the holiday season, many of you may be feeling the cumulative effects of too much holiday cheer about now in the forms of lowered energy, diminished resistance to colds & flu, excess weight, & non stop sweet cravings.
The following simple tips will help you to get back on track, feel better and shed those unwanted pounds that have crept on over the past few months.
1) Incorporate low starch veggies into your daily diet. I know I sound like a broken record, but this really is the foundation for a healthy diet.
2) Bring balance into your daily diet. An easy way to do this is to get in the habit of drinking a cup of Bieler’s Soup (recipe on my website April 2012 Blog section) or equal amount of low starch veggies every time you eat a flour product or protein. There are many quick & easy to prepare veggie soup recipes in my book “Eat Your Way To Health” as well so you don’t get bored. The soups are great because you can grab them on the run.
3) Start to think of sugar & alcohol as celebration treats, not daily fare…and balance with a cup of Bieler’s Soup or low starch veggies before or after the celebration. In a pinch, punch a few holes into a zucchini and microwave for 1 minute each side for a quick & portable low starch veggies serving. You can easily take this with you to a restaurant & sneak it onto your main dish plate without anyone noticing. This tip has been a godsend for many of my clients who travel a lot since most hotels have microwaves in the rooms.
4) Get into the habit of reading labels for hidden sugars, preservatives, chemicals, & salt.
5) Get moving!! As little as 15-20 minutes of sustained movement can boost your metabolism, lift your spirits, reduce stress, & enhance your immune system. Taking the stairs instead of the elevator, returning your shopping cart to the market door instead of leaving it next to your car , & parking a bit further from your errand destinations all contribute to a healthly dose of movement that doesn’t have to be a chore.
If possible, make a short 10 minute walk in nature..or even around the block at lunch part of your daily routine. Stationary biking, using Nordic Track machine, treadmill or even a mini trampoline while catching up on the daily news at home can also be simple ways of incorporating movement into your life without having to join a gym. Finding a favorite yoga or Pilates DVD is almost like having a personal trainer in your home.
6) Take your health into your own hands(literally) by holding one of your fingers lightly when you are stalled in traffic, waiting in line, watching t.v. or on the phone. Each finger balances over 14,000 functions in your body. For more information go to: Natural Self Healing Tools on my website.
Remember behavioral scientists have found that a simple change becomes a lifelong habit after one month if done daily. By just applying this one simple principle to any area of your life you want to re-vamp, you can make your New Year’s resolutions a permanent reality.
PS. If you want to learn more about me & my work, please go to my website:
My books “Eat Your Way To Health”and “Ageless Beauty From The Inside Out” are available through my website in PDF & through Amazon Books in paperback and Kindle.
I also offer general Q & A sessions or personalized consultations for diet and/or Jin Shin Jyutsu self help via phone/video SKYPE . Just DM or email me for more information.
A Votre Sante,
There was a period during my sessions with Eileen that I could not have potatoes of any kind. I shared with Eileen that I missed the flavor and consistency of potatoes, so she came up with this delicious alternative for me.
EILEEN’S MILLET “MASHED POTATOES ”
1 cup water
1 garlic clove minced
1 onion minced
2 tbls oil of choice
1 1/2 cups cauliflower pieces
1 cup millet cooked
Freshly ground pepper to taste
In a large saucepan, saute the garlic and onion in the oil over moderate heat for 5 minutes, until softened. Add the cauliflower, and 1 cup of water. Cover and cook over low heat for 10-15 minutes until the cauliflower is fork tender.
In a blender or food processor, add cooked millet to the veggie mix & puree until smooth. Keep warm in a covered saucepan until ready to eat.
A Votre Sante`,
One very long, hot summer, I asked Eileen to share a quick lunch or dinner recipe for hot summer’s days.
Eileen also told me that Dr. Bieler favored cucumbers as a wonderful hot weather restorative as well as the “Bieler” staples, zucchini & summer squash.
If you have a sensitive digestive system or simply don’t do well with cucumbers, just omit them and add any lightly cooked summer squash in it’s place.
I hope you will enjoy this easy to prepare recipe as much as I have. It’s been a summer mainstay for many years.
EILEEN’S QUICK SUMMER SALAD RECIPE
1 cup lemon cucumber or English seedless cucumber thinly sliced
12-14 mini tomatoes halved (yellow are best as they are the least acidic)
2 cups cooked rice, kamut, or spelt elbow or rotelle pasta
1 cup chilled cooked zucchini sliced thinly before cooking al dente.
1 cup blanched & chilled brocolli flowerettes
2 cups julienned romaine lettuce
2-4 tbls raw, unsalted Pine Nuts (optional)
8-12 oz of your cooked protein of choice: chicken breast, turkey breast, fish, hard boiled eggs
DRESSING: Olive oil & Balsamic vinegar to taste or olive oil and lemon juice as preferred.
Toss everything well in the dressing except the protein and romaine lettuce. Gentley fold in the protein and romaine last.
Serve immediately. This recipe yields 2 servings.
A Votre Sante,
Eileen’s Epsom, Baking Soda, Sea Salt Baths
Many times over the years, Eileen recommended the below “soak” to assist in healing crisis, after exposure to x-rays, in times of stress, and simply as a weekly balancer to help unload anything I had “taken on” energetically from others.
She recommended equal amounts of baking soda, sea salt & epsom salts to be added to the bath, soaking for 20 minutes. Next you get out of the bath, wrap yourself in a bath towel & relax for an additional 15 minutes before rinsing off.
These soaks have been a mainstay in my life for more than 30 years. I have also shared this remedy with my clients who have benefited greatly from them.
Although Eileen did not mention foot baths to me, many of my clients who have not had bath tubs , weren’t bath afficiandos, or simply wanted a quickie version, have used a plastic cat box, foot bath or even a large pot in a pinch to help themselves.
One of my favorite “time outs” is a 20 minute soak in a warm epsom salt and baking soda bath with equal amounts of unprocessed sea salt infused with essentials oils. The tensions and aches of the day literally float away! If I have been exposed to a lot of man-made EMF or if the solar flare activity is impacting me, I add a few drops of Flower Essence Society’s “Yarrow Environmental Solution formula”.
From ancient times, natural hot springs pools have been recognized for their restorative properties. Epsom salt baths and foot baths are the “at home” version of this time honored practice. The epsom salt compound is formed naturally from evaporated brine pools in the earth’s crust and is composed of magnesium and sulfates . Epsom salts are easily absorbed through the skin reducing inflammation, soothing sore muscles, and flushing toxins from the body while enhancing total mind-body relaxation.
I use 1 cup of Epsom salts, sea salt & baking soda to a warm to hot bath and soak for 15-20 minutes. For a foot bath, add 1/2 cup of each to your soaking container of warm to hot water and relax for 15-20 minutes. Wrap your feet in a towel for 15 minutes & then rinse off well.
The addition of any favorite essential oils amplifies the experience. For an alternative therapeutic soak, add equal amounts of natural sea salts such as Dead Sea or Himalayan instead of sea salt to your epsom/baking soda bath or foot soak. Make sure to use pure, USP Food Grade epsom salts for soaking.
Caution: If you have high blood pressure or any other medical condition, consult your medical doctor before using epsom/sea salt/baking soda soaks.
Here are some resources to explore:
1)Ultra Epsom Salts/ Himalayan / Dead Sea Bath Salts
2)San Francisco Bath Salt Company
3)Young Living Oils- essential oils of high quality
A Votre Sante