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

Happy Mother's Day

"Happy Mother's Day" means more
Than have a happy day.
Within those words lie lots of things
We never get to say.
It means I love you first of all,
Then thanks for all you do.
It means you mean a lot to me,
And that I honor you.

But most of all, I guess it means
That I am thinking of
Your happiness on this, your day,
With pleasure and with love .

Submitted by Kay Hunt at the HolidaySpot

Breakfast in bed is one of the ways to spoil Mum on Mother's Day. Need some ideas ? Well here are a few healthy and simple breakfast dishes.

Karen's Green Goddess Elixir
From the RawFoodCoach

Makes 1 litre / 4 cups
1 medium RIPE pineapple
2 apples
1/2 lemon including its peel
1/2 lime including its peel
1 bag of organic spinach (approx. 200g/7oz)
5 sticks celery
1 whole cucumber including peel

Simply juice the whole lot, pour into a jug, stir well. Pour, drink, pour, drink! Keep in the fridge any you can't drink, and enjoy it cool later. Keeps well owing to the lemon and lime.


Summer Fruit Compote
From Betsy's Bed & Breakfast, Vermont

1 pint / 2 cups strawberries, hulled and cut in half length-wise
1 cup blueberries
2 kiwi, peeled, cut in half length-wise and sliced
1 11oz / 300g can orange segments
1/4 cup maple syrup
2 tbsps light rum or orange juice

Chill before serving. Serves: 6


Combine these hot dishes with Vegan bacon, veggie sausages, mushrooms, tomatoes etc.

Grilled Eggplant
From Ashbury's Aubergines

1 firm, medium sized eggplant
4 tablespoon olive oil
basil, fresh or dried
salt and freshly ground black pepper

Peel and slice eggplant into pieces the thickness of sandwich bread. Place olive oil and spices in a shallow, large bowl. Place each piece of eggplant in and turn to coat both sides. Place slices on a grill, turning only once during grilling. Serves: 2


Crispy Baked French Fries
From the Vegetarian Times
Healthy homemade version is baked instead of fried.

2 medium baking potatoes, scrubbed, with or without peels.
2 tsp olive oil
salt and freshly ground black pepper, to taste

Preheat oven to 425F/200C. With sharp knife, cut potatoes lengthwise into 1/4" / 1/2cm thick slices, then cut slices into french fry–shaped pieces. Pour oil into medium bowl. Add potato sticks, and toss to coat. Spread on baking sheet. Bake 20 minutes, then turn potatoes and bake until crisp, about 30 minutes. While still warm, season with salt and pepper to taste, and serve. 4 Servings.


Tasty Tofu Sweet Omelette

2 cups of lowfat tofu
4 tbsps rice milk
4 tbsps wholewheat flour
1 tsp baking powder
4 tbsps of maple syrup
1 tsp of vanilla

Preheat the oven to 350oC. Put half of the tofu in a blender with the rice milk and blend thoroughly. Put the other half of the tofu in a small mixing bowl and mash. Add the flour, baking powder, maple syrup, vanilla, and the blended tofu. Mix well and then spread the mixture thinly in a baking dish and bake for forty minutes. Remove from the oven, carefully transfer the "omelette" onto a serving dish. Spread your favorite jam or preserve to taste on top and enjoy while hot. 4 Servings.

Technorati Tags: Mother's +Day vegan+breakfast vegan+recipes

Wonderful Extra Virgin Olive Oil

In the mediterranean countries of Europe people eat a lot of olive oil and it is becoming more and more popular worldwide due to it's flavor and it's health benefits. The best olive oil to use is organic cold pressed extra virgin olive oil which comes from the first pressing of the olives and is produced by physical means with has no chemicals or heat treatment used.

Olive Oil contains both omega-3 and omega-6 fatty acids which important in preventing cardiovascular disease. It is rich in Vitamins A, D, E and K, and the flavenoid polyphenols in olive oil are natural anti-oxidants which have many beneficial effects from healing sunburn to lowering cholesterol. It is very easy to digest.

Store in a cool dark place as extra virgin olive oil is sensitive to heat and light. I personally never keep a bottle longer than a month so that I get the best nutritional benefits from it.

Whatever is not used in the kitchen can be used in your bath or on your hair as it is a wonderful conditioner for dry skin and hair. Sophia Loren says olive oil is vital for maintaining her youthful looks. Can also soften cuticles by soaking your nails in it for 30 minutes and it is wonderful for chapped lips.

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Recipe of the Day

Caponatina
Oliveoilsource.com

You can eat this bruschetta style on toast points or topped over pasta. Will keep up to two weeks in the refrigerator

4 medium eggplants peeled and diced
4 onions sliced
1 1/2 cups olive oil
12 green olives
capers
12 large black olives pitted and diced
1 tablespoon of pine nuts
1/2 cup wine vinegar
1/4 cup sugar
Salt and Pepper
1/2 cup tomato sauce
4 stalks celery diced

Fry eggplant in 1 cup olive oil until browned. Remove from skillet
Add onions, browning gently over medium heat in another 1/2 cup olive oil.
Add tomato sauce and celery and cook until tender.
Add capers, olives and pine nuts, and the fried eggplant.
Heat wine vinegar and sugar until dissolved. Add this to eggplant mixture
Salt and pepper to taste.
Allow to simmer until flavors mix.


"For the LORD thy God bringeth thee into a good land, a land of brooks of water, of fountains and depths that spring out of valleys and hills; A land of wheat, and barley, and vines, and fig trees, and pomegranates; a land of oil olive, and honey; A land wherein thou shalt eat bread without scarceness, thou shalt not lack any thing in it" The Bible

Tabs: Olive Oil vegan recipes vegan diet organic olive oil

Dips - The ideal surfing food

I spend many hours surfing the web and find that Dips are the easiest food to eat while I am doing so. You can eat them with corn chips, toast fingers, carrot and celery sticks, potato wedges etc or you can make a sandwich, fill a pita, spread a tortilla with the dip and add some salad for a more filling meal. Healthy, nutritious, far better than filling yourself with junk food.

Here are some Vegan Dips to try:

Baba Ganoush Recipe (Eggplant Hummus)
from Jolinda Hackett - Your Guide to Vegetarian Cuisine.

1 large eggplant
1 can chickpeas, drained (garbanzo beans)
3 cloves garlic
1/4 cup lemon juice
3 tbsp tahini
dash sea salt
1/4 cup olive oil
tbsp fresh chopped parsley (optional)

Slice eggplant in half, and roast in 400 degree oven for approximately 45 minutes, or until soft.
Allow to cool slightly, then scoop out inside of eggplant, leaving skin behind.
In a blender or food processor, combine eggplant and remaining ingredients, except oil and parsley, until smooth.
Mixture will be somewhat thick. Slowly incorporate olive oil until well mixed. Mix in chopped parsley by hand.

Basic Guacamole Recipe
from Jolinda Hackett Your Guide to Vegetarian Cuisine.

1 large ripe avocado
1 tsp lemon juice
1/4 cup salsa
1/4 tsp garlic powder
dash salt to taste
dash cayenne, chili powder or taco sauce (optional)

Mash avocado with a fork until almost smooth, or until desired consistency.
Add the rest of the ingredients and mix until well combined. That's it!

Creamy Sunflower Seed Garlic Dip
from Vegan Orchard
(This is my favorite dip & dressing great with veggies, kids love this one too!)

1 1/2 cups of raw sunflower seeds (shelled)
3 cloves of fresh garlic
1 1/2 c water
2 tbsp realsalt
1/4 cup raw apple cider vinegar
4 tbsp. your favorite fresh herbs ( cilantro, dill, taragon)

In a blender add sunflower seeds garlic water Blend well 5-7 min. until creamy you might need to add more water if you want to make a salad dressing instead of a dip. Add vinegar, salt, herbs. You can make a great sesame dip too! Just replace the sunflower seeds for sesame seeds.

Simple Bean Dip
from Gayle D. Green fatfree.com

2 cans of beans (2 pinto beans or one pinto and one kidney)
1/2 of large onion or 1 small onion
chili powder (to taste)
1 large can of tomato sauce

Saute onions with chili powder (you don't have to use oil to saute, just use water, or nothing at all) in a large nonstick frying pan. When soft, add drained, rinsed beans and turn to medium heat.
Using a fork or a potato masher, mash up beans until there are no whole beans left.
Add the can of tomato sauce, mix well, and let simmer until warm all the way through.
Add some more chili powder if you like. Good warm or cold.

Broccomole
from Jody Bar-On fatfree.com

1 1/2 cups cooked broccoli stems, tough outer layers peeled off
1 1/2 tablespoons fresh-sqeezed lemon juice
1/4 tsp ground cumin
1/8 tsp garlic powder
1/2 tomato, diced
1 scallion, sliced
1 canned green chili, chopped

In a food processor, blend the broccoli stems with the lemon juice, cumin, and garlic powder until completely smooth.
Add the remaining ingredients and mix well by hand, but do not blend.
Chill before serving for best flavor.

Spinach Dip
from Cat-Tea Corner

2 medium cloves garlic
3 Tablespoons lemon juice
2 Tablespoons extra-virgin olive oil
10 ounces fresh or frozen spinach
3/4 pound soft tofu, crumbled
2 teaspoons dried oregano
1-1/2 teaspoons salt, or to taste
pinch of ground black pepper to taste

If using fresh spinach, wash it very carefully, trimming stems and faded leaves; if using frozen spinach, defrost and drain extremely well. Combine the garlic, lemon juice, and oil in a food processor or blender and blend until smooth. Gradually blend in the spinach and then the tofu, processing or blending until the mixture is smooth. Transfer to a serving dish and serve chilled.

Tags: blog dips vegan diet food recipes

B.B.Q. - Kebabs

With Summer in the Northern Hemisphere many of you will be enjoying barbeques. Being vegan or vegetarian doesn't cut you out and there is no reason why you cannot have tasty, well balanced meals. You have your salads, stuffed veggies, corn on the cob, veggie sausages, veggie burgers and vegetable kebabs. The variety is endless.

I find kebabs great as they are easy to eat directly off the stick or the items removed and put on your plate with whatever else you are serving. There are great combinations you can pop on the sticks but I have some favorites here for you to try.

Veggie Shish Kebabs with Savory Marinade from VeganStreet
Part of the fun of making shish kebabs is experimenting with different combinations of vegetables and soy products. There's a veritable cornucopia to choose from, including:

cherry tomatoes
red or yellow onions, cut into chunks
big cloves of garlic
globe eggplant, cut into chunks, or sliced Japanese eggplant
mushrooms
bell peppers, cut into squares
extra-firm tofu, cut into cubes and patted dry
tempeh, cut into cubes
broccoli, separated into little trees
new potatoes
etc., etc., etc.!

1. Choose about 2 pounds of your favorite, most luscious shish kebab material.
2. Make your marinade (see below). If you're using tofu or tempeh, place it in a medium bowl and pour 1/3 of the marinade over it. Toss it gently to coat, cover and refrigerate for 4 - 8 hours, stirring occasionally to distribute yumminess evenly.
3. In a large bowl, combine all the other vegetables, pour on the remaining marinade and let sit for 4 - 8 hours. If it will be marinating for longer than 4 hours, cover and put in the refrigerator.
4. Thread the veggies and tofu or tempeh in a pretty, alternating sequence on skewers. Cook over hot coals for 15 minutes or so, turning the skewers every 5 minutes and brush with leftover marinade a few times while cooking, and again just before serving. Dee-lish!

Marinade
1/2 cup canola oil
4 tablespoons lemon juice
5 tablespoons tamari
2 1/2 tablespoons sesame oil
4 garlic cloves, pressed
1 teaspoon ground ginger
1 teaspoon dried basil
2 scallions, thinly sliced
salt and pepper, a smidge

Combine all the ingredients in a jar with a lid (like a leftover pasta sauce bottle) and shake, shake, shake.

Grilled Vegetable Kebabs from Vegetarian Times
4 Servings . Some vegetables, such as broccoli, potatoes and cauliflower, require precooking or they will burn on the outside before becoming tender within.

1 medium eggplant, sliced 1 inch thick and quartered
8 small red-skinned potatoes, parboiled
1 large zucchini, blanched and sliced 1 inch thick
8 whole, peeled garlic cloves, blanched
1 medium red bell pepper, cut into 1-inch pieces
1 medium yellow bell pepper, cut into 1-inch pieces
pepper to taste

Marinade
1/3 cup fresh lemon juice
1/4 cup olive oil
1/4 cup minced onion
1 clove garlic, minced
1 Tbs. crumbled dried oregano
Salt and freshly ground black

1)Prepare charcoal grill or preheat gas grill for at least 10 minutes.
2)Marinade: In large shallow glass bowl, whisk together all marinade ingredients.
3)Add vegetables and toss to coat. Let stand 10 minutes. Thread vegetables on skewers, alternating for color. Grill until tender and lightly charred, turning and brushing with marinade often, about 5 minutes.

Vegan Kebabs from VeganVillage
This is a veganised version of Parsnip-Pepper Kebabs from the New Vegetables on your Barbecue cookbook.

2 red peppers, cut into 8 squares each and blanched
12 pickling onions, peeled and cooked in boiling water until tender
2 medium sized courgettes, cut into 3 cm slices and blanched
2 medium sized parsnips, cut into 4 cm chunks and boiled

For the marinade:
5 tbsp soy sauce
6 tbsp sherry
2 tbsp sunflower oil
1 clove garlic chopped
2 tbsp brown sugar
2 cm piece of fresh ginger chopped
half teaspoon dried mustard powder

1)Thread the vegetables onto 4 skewers. Mix the marinade ingredients together.
2)Brush the marinade over the kebabs and cook on the barbecue. Keep basting the kebabs generously with the marinade during cooking, until all the marinade has gone.

Notes : Ideally marinade the kebabs for an hour or so before cooking.

Banana Kebabs with Peanut Sauce from VeganVillage
The combination of the cooked banana with the peanut sauce is scrummy!

onion
red pepper
banana
mushrooms

For the peanut sauce:
peanut butter
2 cloves garlic (crushed)
3oz creamed coconut (grated)
¼ teaspoon chilli powder
2 fl oz water

1)On skewers, thread chunks of onion, red pepper and banana along with whole mushrooms.
2)Brush with olive oil and cook on the barbecue. Meanwhile, blend the sauce ingredients together.

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In The News

China's happy vegetarian turns 120 (UPI Quirks in the News Via Thomson Dialog NewsEdge)Listed in the Guinness World Records as the oldest living person, a Chinese woman has marked her 120th birthday.
Celebrating her birthday Saturday with dozens of relatives and locals in the city of Leshan, Sichuan province, Du Pinhua said she has been vegetarian for her whole life, China Daily reported Wednesday.
Locals describe Du as a tolerant and happy lady who never argues with others.
TMCnet.com 26.4.2006