Super Foods for Super Health!

Superfoods are the super-powered heroes of the plant world and they have magical properties. They are healing, rejuvenating and immune boosting. They are loaded with nutrients that truly make you super happy and super healthy. I promise! If you have never tried them you may just have a chance to win one of them free…read on!

I can’t emphasize enough how important it is to add these yummy foods into your diet, whether it is hemp, goji, acai, cacao, coconut – they all taste amazing and make you feel great!

I have written many a blog post on superfoods. There are various recipes and articles on these foods right here on my blog. That way I can provide you with as much information and ideas of how to use and consume these foods. Superfoods is such a buzz word these days, and it is important to understand why, when and how to use these foods. But the bottom line is to just get them in!

In David Wolfe’s Superfoods book he goes into detail on each of these superfoods (and so much more). So I encourage you to pick up a copy! It is a really comprehensive book as it gives you a detailed outline of how to use these foods, which are “the most nutritious foods on the planet!” David Wolfe.

Here is a mini outline of some of the top ones…

Goji Berries: Goji berries are the most nutritionally rich berry fruit on the planet. They taste delicious and are well balanced for nearly all body types. They are a complete protein source and contain nineteen different amino acids, trace minerals and vitamins. (also great for vision, libido, hormones and an incredible source of antioxidants)

Cacao: The best natural source of antioxidants, magnesium, iron, vitamin C, omega 6 – and chocolate just tastes good!

Spirulina: ancient blue-green algae that is power packed with protein and chlorophyll.

Hempseed: contain all the essential amino acids and fatty acids to maintain human life. Enough said!

Coconuts: The health benefits of coconuts is immense, that I can’t even begin to list them all in one line – but in one sentence as quoted by David Wolfe “Coconut water is the breast milk of mother earth”. That should give you an idea!  (Click here for More info!)

Honey: unprocessed honey is natures richest source of live healing enzymes and one of natures sweetest treats!

Superfoods may be new to you, or they  may already be a staple in your diet….either way:

Tell me which Superfoods you use, how you use them and why you love them!

If I like what you write, you may just WIN! The best answer will get a pack of Goji Berries – compliments of me!

1. Please Post A Comment Below

2. Post it in on Twitter and Link To this Blog Post

3. Share it on Facebook and Link this Blog Post

4. Share on Your Blog and Link Back to My Blog

RAW WALDORF SALAD

Ingredients:

1-4 cups of arugula or mixed greens

¼ cup peeled jicama

3 stalks celery diced or cucumber chunks

1 apple, diced – I like granny smiths

1 cup sunflower sprouts

½ cup walnuts, chopped

1 tbsp hemp seeds

1 tbsp goji berries

1/4 avocado, sliced

Waldorf Dressing – makes over 1 cup (use

¼ cup hemp oil

2 tbsp raw tahini

2 tbsp lemon juice

2 tablespoon apple cider vinegar

1 tablespoon raw honey

2 tablespoon tamari

2 tbsp – ¼ cup freshly squeezed orange juice

Filtered water (add slowly only if needed without hemp oil)

1. Combine the dressing ingredients in a blender and blend until smooth.
2. Pour over salad ingredients and toss until well coated.

Blend Your Way to Health!

My Article in Tonic Toronto, April 2010 Issue

Learn how to make your next Smoothie!

It’s official – making smoothies is my favourite way to start the day!

Also, with spring on the horizon, the desire to eat a heavy meal diminishes. So making a daily batch of liquid goodness seems like the perfect plan!

Not only do refreshing smoothies give you energy first thing in the morning – they are also so much fun to make. Everyday I create a new theme in my blender using different flavours and textures – but they all have one thing in common – they are packed full of raw, organic, fruits, vegetables and superfoods!

Making a smoothie is the easiest way to absorb a whole bunch of nutrients all at once. They can be full of fiber and vitamins and depending on what you put into them you can also get your daily dose of protein, antioxidants and healthy fats.

Why not indulge… and drink your next meal? What could be more delicious than a creamy smoothie that fills you up and gives your body the nutrition and vitality that it requires to thrive? There really is no better answer…so let me tell you five simple reasons why you should be making smoothies and blending your way to health!

Time Saver – Smoothies take all of 5 to 10 minutes to make (depending on how prepared you are), can be taken on the go and will last all day in a stainless steel bottle.

Easy to Absorb – Liquids are easier to digest and allow nutrients to absorb into your cells for immediate uptake.

All -in -One – You can get a “whole” lot of goodness into one blender – Vitamins, protein, carbohydrates and fat!

Super Fun– Enjoy the “process” and get creative with colourful ingredients and textures (add granola and eat it with a spoon!)

Liquid Energy – Use superfoods to give you a boost (no booster juice!!!). Make your own blend and enjoy in the morning, afternoon or pre/post work out!

You are in luck because I have provided simple steps on to make the perfect smoothie every day.

How to blend your way to health:

These can be made in any blender (but a Vitamix or BlendTech are highly recommended!).

1. Start with 2 cups of liquid – rice milk, almond milk, hemp milk or coconut water
2. Choose your protein (2 tbsp. or more)– raw brown rice protein (I like Sun Warrior), hemp protein, hemp hearts or almonds
3. Choose your fruit (1/2 – 1 cup of either)– blueberries, raspberries, banana, mango, avocado or dates
4. Choose your green (one handful)– spinach, kale, chard, sprouts, cucumber or (1 tsp) greens powder, spirulina or chlorella
5. Choose your superfoods – (1 tablespoon of one or more) goji berries, cacao nibs, maca, mesquite, hemp seeds, raw honey, chia seeds or matcha green tea

Have fun and get creative!

Marni Wasserman
Is a natural personal chef and holistic nutritionist.
www.marniwasserman.com

Get Your Greens in!

My Article in Tonic Toronto, December 2009 Issue

But Greens are relevant all year round…read on!

My clients always ask me, “if there is one thing I can do to better my health or one food item I can add in that is amazing for me…what is it?” My answer is always greens! If there is any place to start – it is with greens. No matter what your diet currently consists of – whether you are an omnivore, vegetarian, vegan, flexitarian (little bit of this and a little bit of that), or raw foodie – it doesn’t matter. Getting your greens in is the first step to optimal and long-lasting health.

Most people do not eat enough green veggies, even though they have immense nutritional value. Recent studies have confirmed that populations with diets rich in green leafy vegetables run a far lower risk of heart disease and cancer. Not to mention that they support bone health, aid in detoxification and are an excellent source of antioxidants and fiber. Leafy green vegetables are one of nature’s richest sources of nutrients, so look beyond spinach and broccoli and get familiar with things like kale, collards, Swiss chard, arugula and bok choy.

Depending on what you like, there are so many ways to get your green veggies in. The good news is that each one offers a very different, unique taste and texture. Even if you have to sneak them into a smoothie for the fussy ones in the family, I promise you – there is always a way!

Whether you are following a vegan diet or just want to take your nutrition to the next level, greens should be an essential component to your day. Choosing a leafy green such as kale, will boost up your meal, give your body an extra dose of much needed calcium, magnesium, iron and fiber, and compliment anything and everything on your plate. Kale is fantastic when it is just lightly steamed, sautéed or chopped up and marinated raw into a salad. They even make great ‘chips’ (see recipe below). This goes for any green by the way, so the possibilities are endless and you really can’t go wrong.

It is very common to get overwhelmed when it comes to greens. My suggestion is to start basic. Pick one new green a week to ‘play’ with until you have found a way for you and your family to enjoy it. The number one complaint is that greens are too bitter. Well, yes collards and kale can be bitter, especially if they are new to your palette. Once you find a way to get them into a meal – whether they are added to a smoothie, tomato sauce, chickpea stew, chunky vegetable soup, grain dish or simply dressed with olive oil and sea salt, there is no turning back. You will be hooked because you will suddenly start to feel better, have more energy and you may even lose weight. That doesn’t sound bad does it?

Experiment with nature’s emerald gems, have fun and to make sure YOU get your greens in everyday. Just remember that a meal isn’t a meal unless there is something green on your plate!

Zesty Kale Chips

Ingredients:

• 2 head Kale, washed and torn
• ¾ cup Tahini
• ¼ cup Tamari
• ¼ cup Apple Cider Vinegar
• ½ cup Water
• 1 clove Garlic
• 1 Lemon, juiced
• ¼ teaspoon Sea Salt
• ¼ cup of Nutritional yeast or hemp seeds

Procedure:

Place the kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be glued to the kale.

In Dehydrator:
Place kale onto a Teflex sheet, on top of a mesh dehydrator screen, and dehydrate for 6 hours at 115 degrees F. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

In Oven:
Place on parchment paper on a sheet tray, and bake on a low temperature for about 30 minutes (or more). Keep an eye on it and turn often to ensure even drying.

Marni Wasserman
~ is a natural personal chef and holistic nutritionist
www.marniwasserman.com/

My Growing Garden!

If you have been reading my blog for over a year then you would remember that I have a garden. Last year was the first year that I had a full edible garden with all the fixings…it was great. The growing beauties in my garden made for amazing local produce in my cooking classes and supplied greens for my morning green juices everyday (all the way until December – can you believe it!). But this year my garden is going to be bigger and better (literally)! I am so excited that I want to share this experience with you – from it’s very early sprouting stages…right now – all they way until its full growth! So right now I have all kinds of goodies germinating and starting to grow – along with a barrier or garlic to protect my little green babies from rabbits, squirrels etc… at least that is what the gardener said – let’s hope it works. I am going to have a full yield most likely starting the end of April – so if you are lucky enough to be attending one of my DELICIOUS COOKING CLASSES this spring and summer- you will have the honour of tasting veggies right from the source! Planted and sprouting so far is radishes, arugula, Swiss chard, parsley, kale, collards, carrots and at least 3 different kinds of lettuce. There is more, I know there is! Of course there is also more to be planted at different stages throughout the season…looking forward to that!

I also have a compost system going in place, so that all the goodies from my organic waste in my kitchen can be recycled right back into the earth as it makes new soil for growing seasons to come. Very exciting!

I can’t emphasize how exciting it is to see growth in my backyard! To be able to harvest and use greens and veggies right away – there is no comparison! I wish I had the knowledge of how to do this myself but luckily I am getting some help. That way  hopefully at some point, I will have an understanding of how to do it myself…but for now – I love having the help and the education and I will just need to stick to what I do best – using the veggies from my garden in delicious and nutritious recipes!

April 12th/2010 – Stage 1

Little sprouts of arugula and parsley starting in a mini greenhouse!

Arugula, garlic shoots, and chard starting to pop up

Newest addition to the garden – for more yield to maximize sunlight!

Most herbs will be here, basil, dill, rosemary, thyme

JUNE 2010 UPDATE ON MY GARDEN!!!

Look whats growing….so exciting!

All my herbs and extra lettuce!

New Garden Bed with Lettuce, Cucumber, Kale, Chard, Peas and Stevia

Strawberry Bush

The Main Garden – Zucchini, Lettuces, Kale, Chard, Beets, Cabbage Leaves

I LOVE Golden Beets!

Minty Greens!

Please let me know if you have a garden or compost!

What are you growing?

What do you love to make, cook, prepare with your organic veggies?

Boost Yourself Up – Naturally!

What to do, what to do – get the flu shot or not…I can’t give you the answer but what I can give you is some insight as to how you can boost your  immune system and stay healthy during this  vulnerable time of year.

I am not going to get into a whole discussion of why I disagree with the flu shot. It is not fair – there are at risk populations and situations that people strongly feel they need to get it. Great, I am not going to argue. However – my concern is that there isn’t enough research out there on the flu shot – but there is valuable and vital information on how you can boost your immunity and stay healthy naturally.

So here are some tips to keep things boosted up!

1. Eat Plenty of fresh organic Fruits and Vegetables - they contain high doses of naturally occurring vitamins, minerals, antioxidants and enzymes some key players are : broccoli, kale, sweet potatoes, carrots, apples, berries and citrus fruits

- Some extra special additions are garlic, ginger and onions – these guys contain naturally occurring properties that fight off infection and help to keep your immune system strong

- Manuka Honey is also super important – it is antibacterial and tastes delicious!

2. Take an extra dose of Vitamins and Minerals ( I am not one for supplements – but this is the time to use them!) : Vitamin C, Echinacea, Sambucol, Vitamin D, Zinc, Deep Immune

3. Drink  your greens and eat Superfoods – Vitamineral Greens, E3 Live, Vega, Camu Camu, Goji Berries

4. Keep your body Moving – get into the routine of doing regular physical activity (yoga, pilates, resistance training, running, kettlebells, swimming team sports etc..). Moving your body will help to keep your lymph flowing and allow “stuff” to move through your body. Exercising also makes you feel good!

5. Make sure to get lots of Rest – try to get at least 6-8 hours of rest every night. If you like to nap, take a quick power nap mid afternoon to keep you rejuvenated and fresh (I wish I could nap!)

6. Drink lots of fluids – Keeping your body hydrated will help to flush toxins out of your system and keep your cells happy. Herbal teas (ginger, hibiscus, echinacea, nettle, dandelion, astragalus, reishi mushroom)  lemon with warm water and lots filtered water are a great way to get started!

It doesn’t take much to keep your body healthy. So whatever you decide to do – that is your choice. Just remember – that just because you get the flu shot – it doesn’t mean you can’t get the flu. So be sure to do whatever you can to boost your immunity on your own – these remedies work and have worked for decades. There was a time when flu shots didn’t exist – but natural remedies did! So go back to the roots of nature and stay healthy!

Super Immune Boosting Drink:

1 cup warm water

1/2 lemon – squeezed

1/2 orange – squeezed

1 tsp grated ginger

1 tsp goji berries

1 tsp manuka honey

Krunchy Kale Krisps

I love knowing that I can make “chips” from one of natures healthiest vegetables in my own kitchen. Kale chips have become a new craze in the Raw Food and Health world over the last couple of years. They serve a very important and satisfying purpose. They fulfill that salty, crispy, crunch that most people often crave every once in a while. Since these “chips” are full of delicious and healthy whole food ingredients, it makes them just that much better!

It doesn’t really take much to put them together. You don’t necessarily need a dehydrator, which is what is commonly used in most “raw” food recipes. So if you don’t have one, the good news is that you can just use your home oven (on a low temperature of course!). But if you have already gone the length and purchased a wonderful Excalibur dehydrator, then you may as well make your kale chips in there - as a dehydrator will preserve all the nutrients and enzymes  and ensure they don’t get “overcooked”, especially if they are only done at 115 F. If the oven is your only option, then you will need to keep an extra eye on them so that they don’t burn or shrivel up and disappear on you. Kale is a very tender green leafy vegetable that carries with it so many amazing nutrients.

Kale truly is a superfood. Kale contains powerful minerals and vitamins that strengthen your bones, protect your eyes, cleanse your blood, prevent colon cancer and makes your skin glow (now who doesn’t want that!). This all because Kale is an exceptional source of chlorophyll, calcium, iron, magnesium, vitamin A and C.

So the next time you are perusing through the produce section, or at your local farmer’s market or in my backyard…then grab a bunch of kale and experiment with it at home. Making kale chips is one way and a great way. But also marinating it in a salad or steaming it with some olive oil are other delicious ways as well!

If kale  you want to get more familiar with kale in the kitchen, then you may want to check out my Green Goddess Cooking Class next Wednesday!

Zesty Kale Krisps

Ingredients:

1 bunch of kale, washed and torn
1/4 cup tahini
2-3 tablespoons tamari
2 tablespoons apple cider vinegar
1/4 cup water
1 clove garlic
1 juice of half a lemon
¼ teaspoon sea salt
2 tablespoons of nutritional yeast (can add more for a “cheesier” flavour!)

Procedure:

Place kale in a large mixing bowl. Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency. You may have to add more water. Pour over kale and mix thoroughly with your hands to coat the kale. You want this mixture to be really glued onto the kale.

In Dehydrator:
Place kale onto a Teflex sheet, and dehydrate for 4 hours @ 115 degrees. You’ll need to use two trays. Rotate kale occasionally to dry uniformly.

In Oven:

Place on parchment paper on a sheet tray, and bake on a low temperature for about 30 minutes. Keep and eye on them and turn them often to make sure they dry evenly.

You can use any variety of Kale for this recipe, however curly kale tends to taste and turn out the best!

Simply Smooth

Making up a blended batch of smooth and creamy goodness is just the absolute simplest and best way to get whole food nutrition in, extremely fast!
Creating a daily smoothie is an amazing first step in taking charge of your health. It is an easy way to digest a whole slew of vitamins and minerals – along with complex carbohydrates, protein and essential fats all in one shot! Especially if you are pressed for time in the morning, a smoothie to take with you on the go is the best thing you can do for your body and your energy. Just make sure you don’t add too many ingredients or you will be left with a stomach ache and a really high calorie drink!
Smoothies are also a great way to sneak in some green veggies or powders that you may not be inclined to take with water alone – at least with a smoothie you can mask the earthy or bitter flavour (which I happen to like!). This means you can even add a bunch of spinach, collards or kale into your blueberry banana morning smoothie. Go figure! It really is that easy. That way you can at least say that you got your dose of greens in for the day!

So let me help you out and get your started with a few ideas and recipes to get some liquid nutrition running through your body.
It is important to make a smoothie that compliments what you are looking for or what your body needs – if it is a breakfast smoothie you may want just fruits, or maybe add some sheep’s yogurt, soy yogurt or coconut oil, rice milk and honey/agave or if it’s a post workout smoothie – you want a higher protein content from a plant based protein powder such as Vega, Hemp or Sun Warrior (my newly discovered RAW and VEGAN brown rice based powder that is incredibly high in protein – easy to absorb and delicious!).

Or maybe your smoothie is just for a snack in the middle of the afternoon in which case you can use some cacao or carob powder, banana, almond butter, coconut oil and cinnamon to hit that sweet craving and replenish your energy for the rest of the day!

Other than that here are some more ideas to get you started…

All you need is a good blender or if you want to take it to the next level…a Vita Mix – which is the goddess of all blenders. It is a high powered machine that will emulsify all of your ingredients into the perfect blend of whatever you put into it!

So let’s start simple.
First off – make sure you are using high quality organic fruits and vegetables. You can pick anything under the sun that makes you feel good.

Fruits: Banana, Blueberries, Raspberries, Strawberries, Mango, Pineapple, Coconut, Kiwi, Peaches, Apple, Pear, Grapes, Acai

Vegetables (sometimes it is better to juice your veggies first and use the juice as the base of a smoothie): Carrots, Celery, Kale, Collards, Beets, Spinach – if you want all green you can just use a veggie juice base and add green vegetables, an avocado and spirulina ( I call this the liquid lunch smoothie!)

Green Supplements: Kelp, Spirulina, Barley Grass, Wheat Grass, Smoothie Infusion (Vega), Vitamineral Green, Nu Greens, Progressive Greens

Protein: Vega, Hemp, Rice Protein , Sun Warrior, Hemp Seeds, Almonds or Almond Butter, Sheep’s Milk Yogurt

Liquid: Filtered water, 100% Fruit juice, Rice milk, Almond milk, Hemp milk, Coconut milk

Sweeteners: Agave nectar, Honey, Maple syrup, Stevia, Dates or Figs

Healthy Fats: Flax oil, Flaxseeds, Coconut oil, Coconut shreds, Chia seeds, Avocado

Other: Carob powder, Cocoa powder, Cinnamon, Non GMO soy- lecithin, maca root, Green or red tea powder, Activated barley and the list goes on….

So here is a sample recipe to get you started….

Scrumptious Coco Shake (a perfect midday snack shake!)

2 Cups almond milk
2 scoops sun warrior chocolate protein powder + 1 tsp raw cacao powder (for extra chocolate)
1 tablespoon soy lecithin
1 tablespoon almond butter
1 banana
1 tsp agave nectar (optional)
1 tablespoon coconut oil (optional)
1 tsp cinnamon

Place all ingredients in blend and blend on high speed for 1 minute. Pour into two glasses and drink immediately!

And this is my typical Breakfast:

Berry Blast Smoothie

1 1/2 cup rice milk
1/2 cup frozen blueberries or 1 packet of Acai Pulp
1/2 frozen banana
1 teaspoon raw honey
1 tablespoon soy lecithin
1 scoop of vega’s smoothie infusion
1 tablespoon sprouted chia/flax
dash of cinnamon

Place all ingredients in blend and blend on high speed for 1-2 minutes. Pour into one or two glasses and drink immediately with a glass straw if preferred!

The Hidden Truth about Calcium!

Who needs a calcium supplement when you can get it from food! No, not from dairy … but from plant based whole foods!

Learning about which foods have significant levels of calcium is crucial especially if you are concerned about your bones or current calcium intake levels. Unfortunately, I hate to break the news to you, but the Calcium that you think you are getting from a glass of milk, a cup of “low fat” yogurt or slice of cheese is not being absorbed into your body in a usable or beneficial form. In fact it is doing quite the opposite.

The truth is, dairy (especially commercially processed dairy) is extremely acidic to the body and especially to the bones. So when you consume any form of processed dairy, it is actually stripping calcium away from your bones rather than building on to it. So most individuals in North America, predominantly women could be responsible for their own weakening bone conditions as a result of over consuming commercial dairy. But not to fret, this can be taken care of and quite possibly reversed.

All you have to do is start consuming adequate amounts of Non-Dairy Sources of Calcium. These sources which come from plant based foods, are extremely bio-available to the body and they taste great too!

So get your daily dose of greens in (chard, kale, beet greens, collards, broccoli and bok choy). You can steam them, blanch them, saute them, add them to soups, salads or grain dishes–you can even hide them in a smoothie. Consume nuts and seeds such as sesame seeds, almonds, pumpkin seeds and hemp seeds, all great sources of calcium, iron, protein and essential fatty acids. Other hidden but rich sources of calcium include tempeh, avocado, parsley, figs, carob, beans and legumes, salmon and quinoa.
So do what you will, but you can avoid taking expensive supplements and consuming commercial dairy and simply get your calcium from nature. Your body and your taste buds will thank you!

Recipe:

Parsley and Scallion “Butter” with Steamed Greens
This recipe is inspired by Anne Gentry owner of Real Food Daily (Vegan Restaurant in Los Angeles)

Ingredients:

1 bunch of greens such as kale, beet greens, collards, swiss chard, bok choy or spinach

1 ½ cup fresh scallions, chopped
1/2 cup tahini
1/3 cup fresh parsley
3 tbsp lemon juice (1 lemon)
1 tablespoons umeboshi paste
1 teaspoons minced peeled fresh garlic

Procedure:

Steam greens and rinse with cold water to maintain brightness.
Combine all ingredients of “butter” in a food processor and blend until creamy and smooth.
Transfer the spread to a small bowl.
Cover and refrigerate at least 2 hours and allow flavors to blend and the spread will become slightly firm.