Wonderful Watermelon

I don't know anyone who doesn't enjoy eating watermelon on a hot, Summer day. Apart from being a wonderful thirst quencher it has a cooling effect on the body. Watermelons are part of the same family as cucumber, squash, and pumpkin. The watermelon is thought to have originated in the Kalahari Desert of Africa. They have been harvested for over 5,000 years and this was even depicted in Ancient Egyptian hieroglyphics. Early explorers used watermelons as canteens.

There are many varieties of watermelon. They come shaped round, cylindrical and now even square, seeded and seedless. Not only do they come in the normal red coloured flesh but also now with orange, yellow, pink, or white flesh. Many raw foodies prefer organic, red fleshed, watermelons with seeds, as they feel they are more nutritious than the more modern varieties.

Even though watermelons are around 90% water they are very nutritious. They are an excellent source of beta-carotene, giving an excellent supply of vitamin C and A, a very good source of B6, and a good source of vitamin B1, potassium and magnesium..Red and pink fleshed watermelons contain the red pigment lycopene. Lycopene like the beta-carotene is a potent carotenoid antioxidant. Studies have found watermelons contain up to 40% more lycopene than found in raw tomatoes.

Health wise they are excellent. The beta-carotene antioxidants in watermelon help neutralize free radicals and build the immune system. This helps in the prevention of many medical problems from asthma to heart attacks. They also alleviate some of the symptoms of  arthritis. The lycopene has been in extensive and on-going studies into its antioxidant and possible cancer-preventing properties.  

The vitamin B6, helps brain function and helps convert protein to energy and the vitamin A helps with eye health.  The potassium contained helps lower blood pressure and alleviates leg cramps. Watermelon also contains the amino acids citrulline and arginine that help maintain the arteries and heart health. On top of everything watermelon seed tea is said to alleviate bladder infections.

When purchasing, pick a watermelon with a smooth skin, free of bruises, dents and cuts. It should seem heavy in weight for it's size. It should have a light spot on the underside where it rested on the ground while ripening in the sun. To test for ripeness, slap with your hand and it should give a high pitched, not flat (under-ripe) or hollow (over-ripe) sound . They can be stored uncut for up to a week at room temperature in a dry area of the home. Wash well before cutting. Once cut, refrigerate.

Watermelon can be prepared in many ways, the flesh can be sliced, cubed or scooped into balls. Both the seeds and the rind are also edible. Although normally eaten raw they can be turned into pickles, jams and jellies. Dried watermelon slices make a sweet-like snack. A cup of diced watermelon is only 49 calories so it can be enjoyed by all.

Useful websites:

What to do with the rind? Go HERE for recipes.

How to cut a watermelon? Go HERE to watch a video and find out how.    

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Watermelon Salad with Jalapeño and Lime
From the Vegetarian Times               
Black sesame seeds add a nice colour contrast to this dish, but if you can’t find them, white sesame seeds work just as well.

3 tbsps lime juice
2 tbsps olive or avocado oil
1/8 tsp lime zest
 2 cups seedless watermelon, cut into 1/2-inch cubes
1 jalapeño pepper, seeded and sliced
1/4 cup basil or Thai basil, cut into thin strips
1 tsp black sesame seeds
1/2 tsp sea salt

Whisk together lime juice, oil and lime zest. Set aside. Place watermelon cubes in single layer in large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve. Place 5 jalapeño rings each in 4 shallow serving bowls. Mound 1/2 cup watermelon in centre of each bowl. Divide marinade among bowls. Sprinkle with basil, sesame seeds and salt, and serve. Serves 2.  Calories per serving: 181

The Green Watermelon
By Annmarie Gianni at the Renegade Health Show  

1 cucumber
2 stalks celery
handful fresh cilantro (coriander)
3 kale leaves
small piece garlic, peeled
1 cup watermelon

First, make a juice from all of the ingredients except for the watermelon. Then, blend the juice with the watermelon. This recipe can be found in our "Smoothies for Optimal Health" book.


Watermelon Aguas Frescas (sugar-free version)
From Elana's Pantry blog - A great place for gluten-free recipes.  
A popular fruit beverage from Mexico.

2 cups watermelon, sliced into 1 inch cubes, discard rinds
1/4 cup lime juice, fresh squeezed
10 drops stevia
ice (lots)

Place watermelon, lime juice and stevia in a Vita-Mix (or other high speed blender) and purée on highest setting until liquefied. Fill 2 large glasses to the top with ice. Pour watermelon mixture over ice. Serves 2.


Grilled Watermelon and Tomato Salad
From treehugger  weekday vegetarian        

4 3/4 inch inch thick slices of seedless watermelon
4 ripe heirloom tomatoes, sliced into wedges
4 tbsps extra virgin olive oil
Kosher salt and fresh ground pepper, to taste
1 tbsp fresh lemon juice
4 tsps aged balsamic vinegar
8 small leaves fresh opal basil
8 small leaves of fresh green basil
Maldon sea salt, for garnish

Prepare a charcoal grill outdoors for direct grilling over high heat. Or, indoors, place a grill pan over high heat until very hot. Using a 3 1/2" / 9 cm cookie cutter, cut the watermelon flesh into four rounds. Place on the grill grates or in grill pan, directly over the heat. Grill on one side only, until grill-marked, and the melon emits a slightly smoky aroma, about 2 minutes. Transfer rounds, grill-marked sides up, to a platter. Place the tomato wedges in a large bowl and toss gently with 2 tablespoons of the olive oil. Season to taste with kosher salt, pepper, and lemon juice. Place a watermelon slice, grill-marked side up, in the centre of each of four appetizer plates. Top each with an equal portion of tomatoes. Drizzle each salad with 1/2 tablespoon of remaining olive oil, and top each with 1 teaspoon balsamic vinegar. Garnish with opal basil and green basil and a few grains of Maldon salt, and serve. Serves 4.


Sparkling Watermelon Juice
From Dr Ben Kim's wonderful health website .

8 cups of ripe watermelon chunks
12 ozs / 350 mls sparkling mineral water
ice cubes
small handful of mint leaves (optional)

Use a strong blender to purée watermelon chunks and mint leaves together. Add a few splashes of sparkling water to get things going, if necessary. Combine watermelon purée with sparkling water in a large pitcher. Chill for one hour before serving over ice cubes in tall glasses. Makes about 6 servings. Please note: This recipe is suitable for anyone on a Full Body Cleanse program.


Watermelon Rind Jelly
From the Watermelon Rind website. 

4 cups cubed watermelon rind
3 ozs / 85 gms liquid fruit pectin
2 tbsps fresh lemon juice
1 tsp ground cinnamon
3 1/2 cups white sugar

To begin this recipe you will first want to take out your blender and plug it in. Next add in your cubed watermelon rind, and blend it until it's a purée. Next take out a saucepan, and add in the watermelon rind puree, white sugar, lemon juice, and ground cinnamon. Moving along, place the saucepan over medium heat, and bring the contents to a boil. Stir as often as needed to keep the contents from burning. Next add in the liquid fruit pectin, and continue stirring. You will want to cook these ingredients for fifteen minutes, then remove the saucepan from the burner. Next skim off the foam, and pour the jelly mix into canning jars and seal them. Refrigerate the jelly after the jars have been opened. We hope you have enjoyed this unique recipe, please be sure to check out our many other watermelon rind based creations.


Pickled Watermelon Rind
From Martha Stewart 

1 pound / 450 gms watermelon rind (from a 3-pound piece watermelon)
3 tbsps plus 1 teaspoon coarse salt
1 1/2 cups cider vinegar
1 1/2 cups sugar
2 tbsps pickling spice
Directions

Using a vegetable peeler, peel outer skin and tough green layer from watermelon rind; cut rind into 2-by- 1/2-inch strips. In a medium saucepan, combine 5 cups water with 3 tablespoons salt; bring to a boil. Add rind. Cook at a rapid simmer over medium-high until crisp-tender, about 5 minutes. Drain, and transfer to a heatproof bowl (reserve saucepan). In reserved saucepan, combine vinegar, sugar, pickling spice, remaining teaspoon salt, and 1 cup water. Bring to a boil, stirring to dissolve sugar and salt; pour hot liquid into bowl with rind. Use a small plate to submerge rind into liquid. Let cool to room temperature. Transfer to a container; cover and refrigerate in liquid at least 2 hours and up to 2 weeks. Serves 8.

The Power of Pomegranates

Best wishes to my readers celebrating New Year
and to my readers celebrating Eid-al-Fitr.

Pomegranates have been cultivated for over 5000 years and thought to be native to Iran. They are the fruit of a small, bushy tree and generally the size of an orange with over 500 juicy seed casings (arils) in each.

Nutritionally pomegranates are an excellent source of vitamin C (one fruit has 40% of daily requirement), a good source of fiber, iron, phosphorus, calcium, magnesium, potassium, with modest amounts of vitamins A, riboflavin, thiamine, niacin and folate. They are low in calories with a a sugar content of around 15%.

They are extremely high in antioxidants, far higher than oranges, blueberries, cranberries, green tea and red wine and which fight the free radicals in our bodies. This is due to their content of polyphenols, a potent form of antioxidant. They are punicalagin, a hydrolyzable tannin, found only in pomegranates, which breaks down to ellagic acid a naturally occurring phenolic compound phytochemical and anthocyanins which give pomegranates their bright red color a well as adding to the high level of antioxidants.

Pomegranates have been used in Ayurvedic and folk medicine for thousands of years and are now recognised in Western medicine for their excellent health benefits. Recent and ongoing studies have found them to be useful in the following:

Preventative medicine against heart disease and Alzheimer's by improving the blood flow.
Slowing down the progression of prostate cancer and treating erectile dysfunction.
Blocking enzymes that contribute to osteoarthritis.
Relieving the effects of menopause.
Supporting a healthy immune system and maintaining normal blood pressure levels.
Reducing the oxidation of bad LDL cholesterol which contributes to artery clogging and hardening.
Israeli researchers found that pomegranate seed oil causes breast cancer cells to self-destruct.
(Research links).

NOTE: Pomegranate juice, like grapefruit juice, appears to interfere with certain medications so check with your pharmacist if you are taking any medication.

Pomegranates should not be ignored as a skin and beauty aid. Helen of Troy is said to have used used pomegranate to enhance her natural beauty. The antioxidants in pomegranate help prevent skin damage and aging. A simple homemade soy yogurt and pomegranate juice face mask does wonders for the skin. For acne, boils, blackheads and whiteheads, mix dried and powdered pomegranate peel with fresh lime juice and apply to skin. For wrinkle-free skin, regularly apply a mask made of pomegranate leaf paste.

When purchasing fresh pomegranates choose ones without wrinkled, cracked or overly dry skins. The heavier they are the juicier they are. Pomegranates keep at room temperature for a few days and in the fridge for two to three months.

If living in a warm climate, grow your own pomegranate trees as they take up little space, are very attractive when in flower and are very low maintenance. If unable to get fresh pomegranates there are usually many bands of bottled pomegranate juices available in the supermarkets. Take note that their juice is used as a dye and therefore will stain your clothes.

Pomegranate Table Decoration Ideas

Pomegranate Smoothie Recipe
From Dr. Ben Kim
Sign-up for his Newsletter with it's wonderful health tips and recipes.

1 medium to large pomegranate, seeded
1-2 medium sized bananas
1 tbsp wild blueberries, frozen or thawed
1 cup almond milk

Blend all ingredients until smooth. If you like your smoothies extra thick, start with just half a cup of almond milk and add more if needed. It's fine to drink this smoothie with the bits of fiber that are left after the tiny sacs of pomegranate seeds have burst. If you prefer not to drink the bits of fiber, blend the pomegranate seeds on their own first and filter or use pomegranate juice.


Broccoli, Pomegranate and Orange Salad
Phil Vickery from B.B.C. Ready Steady Cook

1 head broccoli, cut into florets, blanched
handful fresh basil
handful fresh parsley, chopped
handful fresh coriander, chopped
1 orange, peeled, chopped
1 tbsp sesame seeds
1 tbsp olive oil
1 tbsp balsamic vinegar
3 1/2tbsps (50g) pomegranate seeds

Place the broccoli, herbs and orange pieces into a bowl. Scatter over the sesame seeds, drizzle over the oil and vinegar and mix well. To serve, sprinkle the pomegranate seeds over the salad.


Pomegranate Pistachio Couscous
From Pomegranate World

1 1/2 cups water
1/4 tsp cinnamon
1 cup couscous
2 tbsps chopped mint or cilantro
2 tbsps chopped unsalted pistachios
1/4 cup pomegranate seeds
2 tsps lemon zest
1 tbsp extra virgin olive oil

To boiling water add cinnamon, olive oil and salt. Stir in the couscous, cover and remove from the heat. Let stand 5 - 10 minutes. Transfer the couscous to a large bowl and fluff with a fork. Mix in the herb, pistachios, half of the pomegranate seeds and lemon zest. To make a balanced lunch add garbanzo beans (chick peas).


Homemade Non-Alcoholic Grenadine Syrup
By Peggy Trowbridge Filippone, Home Cooking at About.com

2 1/4 lbs / 1kg pomegranates
1 pt / 1/2 litre water
Sugar, see instructions
Red food coloring (optional)

Separate the pomegranate seeds from the membranes and skin. In a heavy saucepan, cover pomegranate seeds with 1 pint of water and simmer, stirring until juice sacs release their juice, about 5 minutes. Pour through a cheesecloth-layered sieve into a bowl, pressing the juice from the seeds. Discard seeds. Measure the strained pomegranate juice and add an equal amount of sugar. Pour into saucepan and bring to a boil. Reduce heat and simmer for 10 to 15 minutes. Cool to room temperature. Add food coloring, if using. Pour into a decorative stoppered bottle. Use grenadine syrup in children's drinks like Shirley Temple or Roy Rogers, in alcoholic cocktails, desserts, marinades, and other general recipes.


Bulgur Salad with Fennel
From Maharishi Ayurveda

1 cup bulgur wheat
2 fennel bulbs, finely sliced
1 celery stalk, finely sliced
1/4 red pepper, finely sliced
2 tbsps olive oil
Finely grated rind and juice of 2 lemons
1/2 cup chopped fresh mint
1/2 cup chopped fresh parsley
Seeds from one fresh pomegranate
Sea salt and fresh ground pepper to taste

Place bulgur wheat in bowl and pour enough cold water over it to cover. Let it soak for about 30 minutes. Drain wheat through a sieve. Lightly steam the fennel bulbs and pepper and allow to cool. Mix all ingredients in a bowl. Let it stand for 30 minutes before serving.


Homemade Pomegranate Molasses
From RecipeZaar
This is a way to make pomegranate molasses if you do not have access to a middle eastern grocery store, but can get pomegranate juice. ~ "Pink Eyed" Jim Cortina

3 cups pomegranate juice (if there is added sugar in your juice, reduce the sugar called for in this recipe)
1/2 cup lemon juice
1/2 cup sugar

Combine all ingredients. Simmer and reduce until there is only 1 cup of liquid remaining. Chill.


Grilled Eggplant in Pomegranate Dressing
From Martha Stewart
Makes about 1 quart / 1 litre

3 small eggplants (about 2 1/4lbs / 1kg) , cut lengthwise into 3/4" / 2cm thick wedges
1 1/3 cups extra-virgin olive oil
3 tsps coarse salt
3 tbsps pomegranate molasses
1/3 cup fresh lemon juice
2 garlic cloves, minced
1/3 cup shredded fresh mint
1/4 tsp

Preheat grill to medium-low. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 7 seconds.) Brush eggplant wedges on all sides with 2/3 cup oil, and season with 1 teaspoon salt. 2. Place eggplant on grill rack in a single layer. Cover grill, and cook, turning occasionally, until softened and lightly charred, about 8 minutes total. Meanwhile, whisk together molasses, lemon juice, garlic, mint, remaining 2 teaspoons salt, the pepper, and remaining 2/3 cup oil. Add warm eggplant, and toss. Eggplant can be refrigerated in an airtight container for up to 1 week.

Technorati Tags: pomegranate vegan+recipes antioxidants

Lemon Juice Day

Lemon Juice Day E-Cards

Did you know that 29th August is Lemon Juice Day ? Lemon juice is healthy and nutritious with many, many uses. It has excellent amounts of vitamin C, citric acid and flavonoids, good amounts of folate and dietary fiber, and to a lesser degree the B vitamins, magnesium and phosphorus.

The vitamin C and flavornoids in lemon juice make it an excellent antioxidant, antibacterial and antiviral. Drinking the juice regularly builds up the immune system, increasing resistance to infection and fighting free radicals, improving circulation, strengthening the blood vessel walls, preventing atherosclerosis and varicose veins, helps reduce some of the symptoms of arthritis, guards against degenerative eye disease, damage caused by aging and lowers histamines in the body.

Potassium, an electrolyte, is one of the main blood minerals and is involved in nerve function, muscle control and blood pressure. Drinking lemon juice with it's high potassium will helps maintain the required levels. It is depleted with exercise and that is why athletes are often seen with a lemon which they squeeze for juice to drink from a hole in the top. The phosphorus in lemon juice aids in digestion of proteins like dried beans. The stomach is also assisted by the juice as it has an alkaline effect in the body and prevents heartburn and stomach acid naturally. The folate is very necessary during pregnancy to prevent birth defects and a few spoons of lemon juice in a glass of water will help with morning sickness

The citric acid, which gives lemons their sourness, has helped seamen ward off scurvy for hundreds of years, aids in slowing down the oxidation in apples, bananas and avocados, preventing them from turning brown and removes stains and odors from hands. It also helps beauty wise as it has a bleaching effect and is used to lighten freckles, age spots, black areas under the eyes and also to lighten hair. It is wonderful natural astringent.

When purchasing lemons for juicing, pick the ones with thin skins and heavy in weight for their size, as they will have the most juice. Always buy organic lemons which are fully yellow with no green coloring as they will be ripe and not too sour. Be careful not to buy overripe lemons which are wrinkled with soft patches. They can be stored at room temperature, out of bright light, for up to a week. When squeezing roll them on the counter to soften and so get more juice. Five to six lemons will give around one cup of juice. If there is too much juice to use that day it can be frozen in ice trays for later use. A cupful is +/- 60 calories.

Lemon juice can be added to salad dressings, smoothies, tea, sweet and savory dishes, and made into marmalade. Have a happy Lemon Juice Day !

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When fate hands you a lemon, make lemonade
Dale Carnegie

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Raw Lemonade
From the Karen Knowler's Raw Food Coach Newsletter
A refreshing drink that will keep for hours and give you a pep talk from the inside out!

2 organic lemons
2 cups / 500 ml pure water
3-5 tbsps agave syrup
ice cubes (optional)

Juice the lemons using a normal juicer, or hand held citrus press. You can juice with or without the peel still on (I made mine with the peel juiced as well as the flesh, but you need to go easy on the peel as in excess can make you feel a bit queasy ~ Karen). Pour 2 cups / 500 ml of water into your blender jug and add the lemon juice and 3 tbsps of agave syrup. Blend on full until well mixed. Taste test. Add more agave as desired. Add ice cubes if desired and blend again. Pour into a tall glass and serve with a straw for a great breakfast drink or hot day refreshment. This makes enough for 2-4 people depending on glass size. Feel free to add apples for a sweeter twist on this tangy drink.


Herbin' Ranch Dip
From Kristen's Raw Newsletter
This is the one of the most nutritious, delicious ways to have ranch dip, but without guilt. I love serving this dip at summer picnics with vegetable crudite or as a dressing on your favorite greens ~ Kristen.

1/2 cup raw cashews, unsoaked
1/2 cup raw pine nuts, unsoaked
1 zucchini, peeled and chopped
1 tbsp extra virgin coconut oil
3 tbsps fresh lemon juice
1 clove garlic
1 tsp onion powder
1 tsp sea salt
1/2 tsp tarragon
1/8 tsp white pepper
1/4 cup fresh basil, not packed
1/4 cup fresh dill, not packed

Blend all of the ingredients, except the fresh basil and dill, until creamy and smooth. Pulse in the basil and dill. This will stay fresh for 4-5 days when stored in an airtight container (mason jar works great) in the refrigerator. This dip also freezes well. Yield 1 1/2 cups. To make this as a dressing, simply add more water until you reach the desired consistency.


Raw Carrot Pate'
From Loloville Raw Food Recipes

5 carrots
2 cups almonds, soaked 12-48 hours and blanched
1/4 cup carrot or other fresh juice
1/4 cup finely chopped green onions
3 tbsps lemon juice
Celtic salt to taste
ground kelp

Process in food processor or champion juicer with solid plate. Roll in lettuce leaves, use on salads, or rolled in Nori.


Tabbouleh Primavera
From the Vegetarian Times Newsletter

1 head Boston lettuce, leaves separated
1 tsp freshly ground black pepper
1 cup bulgur wheat
1 lb/450g/2 cups thin asparagus, trimmed & cut into 1/2"/1cm pieces
1 medium red bell pepper, finely diced (1 cup)
5 tbsps olive oil
4 oz/110g crunchy sprouts, mixed bean sprouts or radish sprouts
4 scallions, thinly sliced
2 medium carrots, shredded (1 cup)
2 medium tomatoes, cut into 1/2-inch dice (1 1/2 cups)
1/3 cup chopped fresh flat-leaf parsley
3 to 4 tbsps fresh lemon juice
2 tbsps chopped fresh mint (optional)
1 tsp salt

In medium saucepan, bring 3 cups water to a boil over high heat. Stir in bulgur. Reduce heat to low, cover and simmer until tender, about 15 minutes. Drain in fine-meshed sieve and let cool to room temperature, about 15 minutes. Meanwhile, in medium skillet, combine asparagus and 1/2 cup water. Cover and simmer over high heat for 2 minutes. Drain and rinse under cold water until cool. Return asparagus to skillet with bell pepper and 1 tablespoon olive oil. Cook over high heat until crisp-tender, about 2 minutes. In large bowl, combine asparagus mixture, cooled bulgur and remaining 4 tablespoons olive oil. Add remaining ingredients except lettuce and toss well. Serve over lettuce leaves. 8 Servings

Technorati tags: Lemon+Juice+Day lemon+juice+recipes rawfood+recipes

Guava for Vitamin C

Guavas are a wonderful tasty and nutritious tropical fruit. They originally are said to have come from the Caribbean but quickly spread throughout the warm countries of the world.

They have over four times the vitamin C of the same weight orange and many times more dietary fiber. Just one raw guava supplies 250% of our vitamin C daily requirement. They are also loaded with lycopene, 26% more than a tomato. Guavas are an excellent source of vitamins A, B2 and E, and contain good amounts of calcium, copper, iron, manganese, phosphorus, potassium and folate. They are sodium free.

Health wise they are used raw in the treatment of both diarrhea and constipation. Their rich alkaline astringent content helps prevent gum disease. Guava lycopene and anti-oxidant content protects our cells from the damaging effects of free radicals.

Guavas are also excellent for the skin both by eating them and by using unripe guava juice directly on the skin. They improve skin texture and tighten the muscles. Blend one guava with a tablespoon of oatmeal and a little water then apply to the face for 15 minutes and wash off. They are also popular as a diet aid due to their high fiber which naturally cleanses the system and satisfies the appetite.

When purchasing, check that the guavas are firm with no bruising. Like other tropical fruits do not refrigerate raw guavas unless they are over ripe. The seeds and skin are edible. They are enjoyed raw, dried, stewed, in salads, muesli, smoothies, and as jams and jellies. Enjoy!

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Mixed Greens with Guava Dressing
From Alive's Food and Nutrition Pages
This dish stimulates both the taste buds and the digestion.

4 cups organic mixed greens
4 guavas, quartered, skin on
1/2 cup (125 ml) extra-virgin olive oil
1/4 cup (60 ml) filtered water
juice of 1 lemon or lime
1 small shallot, minced
1 tbsp (15 ml) ginger, minced
1 Tbsp (15 ml) cilantro, chopped
1 tsp (5 ml) curry
sweetner (optional)

Place all ingredients except mixed greens in a blender and blend until smooth. Run dressing through a sieve to remove guava seeds. Toss greens with dressing and serve. Serves four.


Guava Fruit Punch
From How Stuff Works Contributed by the Editors of Easy Home Cooking Magazine

1-1/2 cups boiling water
2 decaffeinated tea bags
3 slices fresh ginger
2 cups guava juice
3/4 cup pineapple juice
1 to 2 tablespoons lemon juice
ice cubes
mint sprigs

Combine boiling water, tea bags and ginger in heatproof pitcher; steep 5 minutes. Discard tea bags and ginger. Add guava juice, pineapple juice and lemon juice to tea mixture; mix well. Serve in tall glasses over ice. Garnish with mint sprigs. Yield: Makes 4 servings


Guava Chutney
From IndianFoods

1 1/2 cups guava
1 cup vinegar
2 cups water
1 level tsp red chili pepper
2 big cardamoms
1 cup sugar
2 level tsps salt
2 tsps ginger cut into thin long strips
2 cloves garlic
1 tsp raisins
10 blanched almonds

Peel the guavas, cut each into four pieces and remove the seeds. Cut into thin slices and cook with ginger, garlic and water. Add sugar, crushed cardamoms, vinegar, chili powder, raisins and almonds and cook on a hot fire till thick. Cool and put in a jar and cork tightly. Serve the next day.


Mango and Guava Salsa
From el Restaurante Mexicano

2 cups thawed frozen mango chunks, diced
1 cup thawed frozen guava chunks, diced
1 red bell pepper, seeded and finely diced
1 red onion, finely diced
1 jalapeño pepper, seeded and minced
2 tbsp fresh cilantro, minced
2 tsp ground cumin
1 tsp kosher salt
3 tbsn olive oil
juice of 1 lime

In large bowl, combine the mangoes, guava, bell pepper, onion, jalapeño pepper and cilantro. Add the cumin, salt, olive oil and lime juice and stir to blend. Cover and refrigerate for at least 1 hour. Lasts for up to two days. Makes 6 servings

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Technorati Tags: guava guava+recipes vegan+diet

Bring on the Barley

Barley is the oldest cereal known to man, dating back over 8,000 years. It was used in Abyssinia, Ancient Egypt, Mesopotamia, Greece, China, Tibet and Nepal where it is still a staple food.

In modern times most barley is used for animal feed. The balance is processed into Malt to be used in the production of beer and whiskey, in malted milk, hot drinks and flavorings for other foods. A small amount is turned into pearl barley, flour, flakes and grits and sold in those forms or added to breakfast cereals, breads, snacks and soups.

Barley is high in Vitamin A and contains phosphorus, magnesium, calcium, iron, sodium, potassium, zinc, niacin and folate. It contains both soluble and insoluble fiber and helps maintain a healthy colon and reduce cholesterol levels. Approx 10% of the barley weight is protein. It has the capacity to lower blood cholesterol and moderate blood glucose levels.

Barley flour can be used in combination with other flours when baking and can be used to thicken sauces and soups. It's advantage over wheat is it's good levels of soluble fibre, whereas wheat is very low in soluble fiber.

Sprout some barley to put in your salads or grow barley grass to add when juicing your fruit and vegetables. Note that green barley juice contains 11 times the calcium in cows' milk and nearly five times the iron content of spinach so it is excellent for Vegans. For information on sprouting barley visit the Sprout People.

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When we eat vegetarian foods, we needn't worry about what
kind of disease our food died from; this makes a joyful meal!
John Harvey Kellogg - Founder of Kellogg Foods

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Grilled Portabellas with Barley and Basil
From BarleyFoods

1/2 cup uncooked pearl barley
1 tbsps olive oil
10 small white mushrooms, finely chopped
5 large basil leaves, finely sliced
2 cloves garlic, finely chopped
1 medium zucchini, finely chopped
1/2 cup finely chopped red onion
1/2 cup finely chopped red bell pepper
1-1/2 tsps salt
1/2 tsp ground black pepper
1/2 cup pecans, toasted and chopped
1/2 cup low-fat Italian dressing
1 tbsp Vegan Dijon-style mustard
8 large Portabella mushrooms, stems trimmed

In small pan with cover bring 1-1/2 cups water to a boil. Add barley and return to boil. Reduce heat to low, cover and cook 35 minutes. In large skillet heat oil over medium-high heat. Add white mushrooms, basil, garlic, zucchini, onion, bell pepper, salt and pepper. Cook 12 minutes, stirring occasionally. Stir in cooked barley. In bowl combine dressing and mustard. Brush Portabella mushrooms with dressing mixture. Grill over medium-hot coals, top side up for 8 minutes. Turn Portabellas and fill with about 1/4 to 1/2 cup barley mixture each. Grill 5 minutes


Banana Barley Cookies
From Living and Raw Foods
by Rose Adams/Jackson Wu

1 1/2 cups barley (soaked)
3 bananas
1 tbsp vanilla
1 cup dates
1/3 cup water
1 cup chopped walnuts

Add a whole peeled orange and 1 tsp. of orange peel to make barley orange cookies.
Put all ingredients in a blender and mix thoroughly (except walnuts). Add walnuts to mixture after blender. Place batter on a teflex sheet. Dehydrate at 100F/40C for approximately 8-10 hours. Be sure to turn cookies after 4 hours.


Barley Bread
From Bob's Red Mill
Contributed by Phyllis Potts

1 tbsp active dry yeast
2 tsp brown sugar, divided
1 cup warm water
2 cups barley flour
1 tbsp vegetable oil
1 tsp sea salt
1/3 cup garbanzo (chickpea) flour

Lightly oil a cookie sheet with nonstick spray and set aside. Place yeast in a small bowl with 1/2 teaspoon brown sugar and 1/2 cup warm water. Put in a warm place to proof. Put remaining 1/2 cup warm water into a large mixing bowl, add 1 cup of barley flour and mix vigorously. Add remaining 1-1/2 teaspoon of brown sugar, oil and salt and mix well. Add softened yeast mixture and beat briskly, then add bean flour and enough remaining barley flour to make dough that can be kneaded. Place on a barley-floured work surface and knead until smooth and elastic. Shape into two round loaves and place on prepared cookie sheet; slash top of loaves diagonally across tops. Let rise until doubled in bulk. Oil tops lightly, if desired, for more crispness. Preheat oven to 350F/175C and bake for 1 hour using middle rack of oven. Remove from cookie sheet onto wire rack and cool. Makes 2 rounds (20 slices)


Barley Water has been popular for thousands of years to improve the complexion and is said to be drunk daily by British Royal family for the same reason. Also nourishing for children, those with digestive problems and when ill. I use this simple Ayurvedic recipe, adding ginger or lemon juice to it.

Barley Water
From Maharishi Ayurveda
This water mixture is for someone who has low agni (digestion). It is very easy to assimilate and nurturing for fat tissue which in turn makes good quality bone tissue.

2 tbsp cracked barley or barley flour
2 pinch salt
4 cups water

Combine above ingredients and cook for about 15 minutes so that it is some what overcooked. Use a filter or strainer to obtain barley water. If you use cracked barley instead of barley flour, you will need to place the mixture in a blender for a few minutes prior to straining.

For Vata body type: add 1/8 tsp whole cumin to barley mixture while cooking.
For Pitta body type: add 1/8 tsp fennel to barley mixture while cooking.
For Kapha body type: add 2 thin slices fresh ginger to barley mixture while cooking.



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Crunchy Celery

Keeping in line with my Resolution to stick to a healthy diet in 2008 I realized I must add celery to it. Celery was originally used as a medicine and became popular as a food item in the Middle Ages. Nowadays people use it for both purposes.

Celery contains an excellent amount of vitamins C and K. It also contains good levels of vitamins A, B1, B2 and B6, folate, potassium, fiber, manganese, calcium, magnesium, tryptopan, phosphorus and iron. It is one of the richest sources of organic sodium.

Health wise celery is said to be useful in the treatment of arthritis due to its high sodium content, drinking the juice regularly prevents kidney and gallstone formation and as a diuretic it is useful aginst fluid retention and when detoxing, to flush the toxins. Celery juice when combined with carrot juice is beneficial in the treatment of nervous conditions, insomnia and blood disorders. On top of this, celery has compounds called Coumarins which help prevent free radicals from damaging cells and Pthalides which help reduce blood pressure. Certainly a useful vegetable to add to a healthy diet.

NOTE: Those on low sodium diets should use celery sparingly.

When purchasing celery make sure that the stalks are crisp and the plant is compact. The leaves should be bright to darker green in color with no yellow or brown patches on them. If not using on the same day of purchase celery can be stored in the fridge for a few days in a dry, sealed container.

Celery is an excellent addition to soups, stews, salads and stir frys but for quick energy boost add celery when juicing your vegetables. Always buy organic celery when available. Celery seeds are also available and a tasty addition to many recipes.

****************

Spinach-Cucumber-Celery Juice
From Martha Stewart Living

Juice for one serving:
2 cups packed organic spinach (4 ounces)
1 organic cucumber
1 organic celery stalk

To combine several fruits and vegetables, alternate between soft pieces and hard ones. Finish with the latter to push through anything that's stuck.


Lymphatic Lift Juice
From Happy Juicer (visit the website for some excellent juice recipes)

Juice for one serving:
1/2 medium fresh organic beetroot (not pickled or tinned)
1 organic apple
1 organic pear
2 small organic carrots
2 sticks organic celery

(Recipe by Penny - a Happy Juicer reader who has used this recipe to successfully treat her Lymphoedema. For more info go HERE )


Tofu Salad Sandwich
From the Vegetarian Times
Enjoy this tofu spread as is, or add a personal touch.....capers, chopped onion, other fresh herbs, bell pepper or olives.

1lb/500gms firm low-fat tofu, well drained
1/2 cup soy mayonnaise
2 tsp Dijon mustard
1/4 tsp chopped garlic
1/8 tsp turmeric
1 tbsp chopped fresh parsley
1 tsp chopped fresh tarragon or 1/4 tsp dried
Salt and ground black pepper to taste
1/2 cup diced celery
2 tbsps finely chopped scallions
8 slices whole-wheat bread
2 large carrots, grated (1 1/4 cups)
1 cup sprouts, such as clover or alfalfa

Put tofu into medium bowl. Using your hands, crumble until texture resembles mashed eggs. Add mayonnaise and stir to blend. Stir in mustard, garlic, turmeric, parsley, tarragon, salt and pepper. Then stir in celery and scallions until blended. On work surface, place 4 slices of bread. On each slice, layer tofu salad, carrots and sprouts. Top with remaining bread, cut sandwiches in half and serve. 4 Servings.


Black Bean and Salsa Salad

1 can sweet corn, drained
1 can black beans, drained (or chick peas)
1 cup chopped celery
1/2 cup chopped salad onions or spring onions
1/2 cup chopped fresh coriander (cilantro)
1/2 cup of salsa
2 tbsps cider vinegar

Mix salsa and vinegar, then combine all ingredients. Toss well, chill and then serve.


And for those in the middle of Winter there is nothing to beat the great Vegan soup recipes, like the one below, at the Cat-Tea Corner website.

Cream of Celery Soup

1 tsp light oil (peanut, sunflower, etc.)
1 small onion, chopped (about 1/2 cup)
2 medium cloves garlic, pressed or finely minced
4 cups celery, coarsely chopped
2 cups vegetable stock or bouillon
1 large sprig fresh dill, or 1/4 tsp dried dill weed
1 cup plain soy milk
salt and pepper to taste
additional dill for garnish (optional)

Heat the oil in a large, heavy saucepan over medium heat. Add the onion, garlic, and celery, and sauté for about five minutes, or until onion begins to soften; be careful not to burn the garlic. Pour in the stock, lower the heat, and simmer until all vegetables are soft, about fifteen minutes. Remove from heat, cool slightly, and pour into a blender. Blend until creamy. Return the soup to the pot and stir in the dill, soymilk, and seasonings. Heat through, stirring occasionally, but do not boil. Serve hot or chilled, optionally with chopped fresh dill to garnish. About 8 servings
(Recipe copyrighted - Posted by kind permission of Cat-Tea corner.)

Technorati tags: celery juicing vegan+recipes vegan

A Time To Celebrate

Goodness it is December already. I think Dr Seuss said it better than I can!

How did it get so late so soon?
It's night before it's afternoon.
December is here before it's June.
My goodness how the time has flewn.
How did it get so late so soon?

Whether you celebrate Christmas, Hanukkah, Yuletide or the many other events happening this month, it is a time to get together with family and friends.

With these events comes meal planning. I therefore have given a list of some great sites where you can find some wonderful recipes for your gatherings. Included are some New Year recipes as it is also just around the corner.


Vegan Christmas or Yule by Vegan Family
Vegan Hanukkah by Bryanna Clark Grogan
A Hanukkah of Mixed Traditions from Vegsource
Vegan Christmas Recipes from Vegsource
Recipes from Christmas Past from the Vegetarian Society
Ring in a Vegetarian New Year! from VegCooking
Hogmanay Recipes from the Vegan Society


You might also find these links useful:
Holiday E-cards from Vegan Peace.
Celebrating Christmas 2007 Magazine. Free PDF download
DLTK's Crafts for Kids features a variety of fun, printable children's crafts, coloring pages and more including projects for holidays (including Hanukkah and Christmas), educational themes and some of our children's favorite cartoon characters.

Remember This December,
That love weighs more than gold!
~Josephine Dodge Daskam Bacon

Celebration Drinks:

Glühwein (hot spiced wine)
From Christmas-Baking

For each 750 ml (3 cups) of wine, add:
1 stick cinnamon
6 whole cloves
Rind/zest of half a lemon
2 to 4 tbsps sugar
1 Cardamon pod (optional)
Rum, brandy, vodka or schnapps (optional)

Use cheap wine. Not that cheap, but still cheap. The amount of sugar is inversely proportional to the cheapness of the wine. Break cinnamon sticks into three or four pieces. Remove rind from lemon in large pieces or one long piece. In saucepot over medium-low heat, combine wine, spices and 2 tbsps sugar. Heat 1/2 to 1 hour, but do not allow to boil. Longer heating brings out a warmer, more cinnamon flavor. Taste and adjust sugar. Serve, adding a shot of rum or schnapps if desired. If you do add schnapps, be careful not to inhale while drinking the Wein; you'll choke on the alchohol fumes. Remove spices and rind; reduce heat to low and cover if not all Wein is served.

Glühwein (non-alcoholic)
Recipe source unknown.

4 cups apple juice
2 cups strong black tea
2 tbsps raw sugar
1 orange juiced
1 lemon juiced
zest from lemon and orange
1 cinnamon stick
2 cloves

In a saucepan heat but do not boil the apple juice and tea. Add sugar, cinnamon, cloves,lemon and orange zest and juice. Stir until sugar disolved. Heat but do not boil. Strain into mugs and serve.

Vegan Eggnog (alcoholic or non-alcoholic)
From Erik's Diner

This recipe is excerpted from The Almost No-Fat Holiday Cookbook. This "eggnog" will please even those who say they don't like soymilk. It's not too thick and cloying -- a very refreshing drink any time of the year. Make the eggnog mix ahead of time, then blend with the ice cubes just before serving.

2 pkts 10.5oz/300gms reduced-fat, extra-firm, SILKEN tofu.
2 cup reduced-fat soymilk, or other plain, non-dairy "milk"
2/3 cup turbinado sugar, light brown sugar, or sweetner
1/4 tsp salt
1 cup cold water
1 cup rum or brandy (or use apple juice with rum or brandy flavoring to taste)
4 1/2 tsp pure vanilla extract
20 ice cubes
freshly grated nutmeg

Place the crumbled tofu and the soymilk in a blender with the sugar and salt. Blend until very smooth. Scrape this into a large bowl or pitcher, and whisk in the water, rum or brandy, and vanilla. Mix well, cover, and refrigerate until serving time. To serve, blend half of the mixture in the blender with 10 of the ice cubes until frothy. Repeat with the other half. Serve in glasses with nutmeg sprinkled on top. Serves 10

Holiday Strawberry Punch (alcoholic or non-alcoholic)
Adapted from Strawberry-Recipes.com

1 cup raw sugar
1/2 cup spring water
2 cups Strawberry wine or low-alcohol semi sweet wine or strawberry juice
2 cups fresh orange juice
1/2 cup fresh lemon juice
1 cup fresh or frozen strawberries, crushed
1 quart/litre of soda water or seltzer

Mix sugar with water and boil to make syrup. Let cool down. Combine syrup with wine/juices, and crushed strawberries. Chill. Just before serving, pour into punch bowl and slowly add soda water. 12 servings


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