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Sweets https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1556141574839-YERPVZDCBEB112IINXJP/basil.jpg Vigor Triggers https://www.elanahorwich.com/about-introduction daily 0.75 2019-10-15 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1570469771885-DSTXPYVD43RN0LMK3OXY/aboutElana.jpg About Elana https://www.elanahorwich.com/the-shop daily 0.75 2019-10-15 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1570774491407-D3B9V9CLKRA7576HWVXL/book-on-books-web.jpg The Shop Cookbooks https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1570774801997-6PMMVZXHB16CIVZA9QGL/kitchen-tools.jpg The Shop Kitchen Tools https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1570774562577-HTIJYH65MRORAUI5B1A6/image-asset.jpeg The Shop Specialty Foods https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1570775047039-7LZH2T3U5CZVVWDYSSMW/shop-all.jpg The Shop Shop All https://www.elanahorwich.com/archive daily 0.75 2019-05-09 https://www.elanahorwich.com/meals2 daily 0.75 2019-05-19 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558303394937-YNE62X0OP4XCPJLS44SK/whitebeancrostini.jpg Meals - Rosemary-Spiked Cannellini Crostini https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304199113-NRM3ZVAEY84QO98BNDBR/linguiniScoglio.jpg Meals - Linguini allo Scoglio https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304635545-XY0LIRJE6Q6FFQWDG5F8/flourlesschocolatecake.jpg Meals - Flourless Chocolate Blender Cakes https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304846148-Y268Q7BT58UROOSCIALJ/un-redtomatosoup.jpg Meals - Un-Red Roasted Tomato Soup https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304362613-FTMFIXHH156JYKMR5OG2/braised%2Bchicken.jpg Meals - Chicken alla Cacciatora https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304104507-6B82RWULFRATATGDE7IG/image-asset.jpeg Meals - Penne al Pomodoro https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558304509626-68TCXYOKFT3ROAPZ3UDM/12-minute-grilled-chicken.jpg Meals - 12-Minute Chicken with Herbes de Provence https://www.elanahorwich.com/fruits daily 0.75 2019-06-05 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558645779125-9B4HE4MRBILLUWY85HJS/apples.jpg Fruits - Apples An apple a day , they say. Eat them organic as they are top on lists of pesticide use. Apples are filled with: •antioxidants, particularly quercetin, which is great to help allergies and even prevent cancer growth (says Mayo clinic) •pectin, a soluble fiber that can help to lower cholesterol. •Bone-building boron, a mineral that prevents osteoporosis https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558650499747-T4IKSTEC3D5TNDMBRX5R/lemons.jpg Fruits - Lemons A squeeze of fresh lemon, and the use of the zest, is a key to Mediterranean and California cooking. Lemons: •are the great liver detoxifiers - so drink lemon water when drinking alcohol or nursing a hangover. •help to digest fat and protein (hence, squeezing lemon on fish and meat makes sense for more than just flavor.) •should be your “go-to” for a cold or flu since they are antimicrobial and, unlike other citrus fruits, are “anti-mucus.” •promote weight-loss. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558651503313-5FROSC29S7MFPSJ437KH/peaches.jpg Fruits - Peaches I always figured peaches were a super sugary fruit as they are so darn good. But it is not so. Peaches: •are often less than 100 calories. •have a low glycemic load •contain small amounts of beta-cryptoxanthin which has anti-cancer and anti-aging properties. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558652068750-Q5OHFGHOP29GIC5J05EO/strawberries.jpg Fruits - Strawberries Strawberries: •contain ellagic acid which has anti-carcinogenic properties. (Research points specifically to the protection of cells against cervical and breast cancers.) •are high in vitamin C •are anti-mutagenic, yes, that means anti-MUCUS, so eat them when you’re sick. •improve appetite, which for most of us is not a problem. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558646098424-TF755UP6CJ8Z51BBN15P/blackberries.jpg Fruits - Blackberries I love adding these tart little guys to sweeter desserts to balance the flavors. Blackberries •are loaded with fiber • high vitamin C strengthens your immune system •are a good source of folate which helps to produce and maintain new cells •are a support to the circulatory system because if contains.salicylate which is also the active ingredient in aspirin. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558651053474-FTNZ63TF7749FLEBRWJ5/oranges.jpg Fruits - Oranges I personally love to use the rind in my cooking. Oranges are: •a great source of Vitamin C which helps fight disease-causing molecules. •often found to include more than 60 flavonoids which are powerful antioxidants. •packed full of antiviral, anti-fungal and antibacterial elements. •overflowing with more than 170 cancer-fighting phyto-chemicals. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558651736419-2C5B7H9ZV2XIT93DEDF5/squash.jpg Fruits - Pumpkin and Squash Carve out a space for pumpkins in your diet. They are: •are extremely high in potassium which helps with muscle health. •are a great immune system booster, as they are replete with Vitamin A •are high in fiber •are good for your eyes. •include strong antioxidant properties. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558652285543-RROG2QBBYRV50GFKSY0K/tomatoes.jpg Fruits - Tomatoes Tomatoes have so many healing properties, but eating too many can be overly acidic for you body. Fresh tomatoes are best. Tomatoes: •are high in lycopene, associated with the prevention prostate, lung and stomach cancer, and others. •great for eyesight due to lutein •stimulate digestive juices •are rich in Vitamin A, an essential nutrient for the development of healthy bone tissue. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558646284068-4ZM9TOOXSKPPHYDE29L7/blueberries.jpg Fruits - Blueberries These little blue fruits: •have one of the highest levels of antioxidants than any other food. •support brain function and memory. •help prevent plaque buildup in arteries. •support night vision and prevent macular degeneration. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558651258363-DKILT6X57503YSOO5LM4/papaya.jpg Fruits - Papaya Papaya with a squeeze of lime, on a hot morning, in a lazy Mexican beach town, with a cold Corona, is my idea of a perfect lazy breakfast.Papaya: •is high in Vitamins A and C, essential nutrients for healthy vision, the development of bone tissue and slowing down signs of aging. •is good for digestion thanks to the enzyme papain’s ability to break down protein. •includes high levels of potassium which is good for your muscles and is particularly good for athletes because it relieves muscle cramping. •makes a great exfoliating face-mask. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558651910310-JI9RJC6HIX4N2K56P6KX/raspberries.jpg Fruits - Raspberries Even picky kids seem to love raspberries. Good thing because they are filled with: •bone building Vitamin K and calcium •immune building Vitamin C •ellagic acid which has shown to be anti-carcinogenic •and have 8 grams of dietary fiber in every cup https://www.elanahorwich.com/vegetables daily 0.75 2019-06-05 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558652822919-QA80ZENB9S1KOEJKX1JY/image-asset.jpeg Vegetables - Artichokes Artichokes aren’t only fun to eat they: •stimulate the production of bile aids digestion and general body detoxification •may help to reduce cholesterol levels. •help to regulate blood pressure due to high potassium content •include a decent amount of fiber, typically 6.5 grams per serving. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558654514266-X9V0F3TRR5JSF0JOFM8R/image-asset.jpeg Vegetables - Bok Choy Bok Choy has become a trendy vegetable, which I am happy about. Bok Choy: •is very high in calcium which is needed for strong bones and good sleep. •contains compounds called indoles which have been shown to fight cancer. •very low in calories, 9 calories per cup. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558655198853-PTF9G6F3XX9ZTA5HMKKZ/image-asset.jpeg Vegetables - Cabbage Cabbage: •increases “good” estrogen and protects against breast cancer as it contains a certain compound called indoles. •protects against many types of carcinogens. •is a powerful antioxidant. •is high in fiber. •is loaded with Vitamin C, K and many other nutrients. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558655749406-LY2ILW79KXB8SC4RU8N8/celery.jpg Vegetables - Celery Celery is not just crispy water. It has unique nutrients and properties that are difficult to find in other foods. Buy the root when you see its available and throw it into soup. Celery: •is a good choice for women; it’s known to promote a healthy menstrual cycle and helps bloating by reducing excess fluids. •works as a tonic for the glands and nervous system by ridding the body of toxins. •creates elasticity for both the skin and colon. •includes a high level of silicon which is vital for strong and healthy bones. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558742450364-6QXBESYVTCF0CGUHAAFN/fennel-bulbs2.jpg Vegetables - Fennel Fennel is under-used in the States. It is delicious raw, sliced thinly with olive oil and salt. If you are not into the mild anise flavor, cook it. The seeds are an integral part of herbs de provence and I always add more fennel seed to the mix when I working with chicken. Fennel: •relives gas and counteracts intestinal spasms. •cleanses breath leaving your mouth fresh. •has quercetin which is great for your immune system and preventing allergies. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558743079780-WNCURY6MVM0G88ML1GJT/image-asset.jpeg Vegetables - Kale Kale is considered to be one of the healthiest vegetables. That is not quite a good enough reason to eat it. The truly convincing reason is that kale is a favorite of the cooks of Tuscany. What more do you need to know? (Note that Italian kale, known as cavolo nero, is most similar to the dark flat dinosaur and lacinto varieties we have here.) •The USDA ranked kale’s antioxidant capacity higher than all other vegetables. •Kale seems to be protective against certain cancers, particularly breast, colon and cervical. •As a member of the cabbage family it has abundant amounts of sulphur which is good for nails, hair and skin. •Each cup has 684% of the daily recommended intake of Vitamin K, a must have for healthy bones. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558743955119-HI5D1QKP7XWX8AEN4CY3/image-asset.jpeg Vegetables - Parsley Parsley is no longer just that nasty curly thing on the Passover table. We now have easy supermarket access to the delicious Italian flat-leaf parsley which I like to remind my pasta class students is a “cooling herb.” Cheese is taboo on top of spicy pasta or seafood pasta, but parsley is more than welcome as it cools the flavors, creating a perfect palatable balance. Beyond its culinary wonders, parsley: •freshens breath. •has diuretic properties. •is high in iron. •helps to flush out the glandular system. •contains myristicin, a chemical known for preventing tumors. (in fact, the National Cancer Institute includes parsely in a specialized group of vegetables with high anti-cancer activity.) https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558744610939-I8BWX060Y4XDXSZXPKYM/radicchio.jpg Vegetables - Radicchio Radicchio: Member of chickory family •helps to regulate blood sugar levels as it contains a unique compound called inulin. •high in antioxidants which boost arterial elasticity, hence boosting heart health. •promotes weight loss by being high in fiber. •is a natural colon cleanser. •is bitter. According to ayurvedic medicine this property cleanses the liver and the blood. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558745255588-HXYLYRAR2J7ODKZLHOVH/french-red-shallots_LRG.jpg Vegetables - Shallots Culinarily speaking, shallots have a more delicate flavor than onions. As for health benefits, we are grouping them with onions. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558653387181-QP3NTIHDCRGF5SGFT2OD/ArugulaHeader.jpg Vegetables - Arugula The spicy, bitter flavor of arugula is the sign it’s good for you. Arugula is: •high in sulfur content and beta carotene which makes fo beautiful skin. •highly alkaline, neutralizing pH levels. •full of anti-cancer agents •a bone-builder as it’s very high in calcium and Vitamin K https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558654103032-UK3OMMU6T9KKILZ55SMI/image-asset.jpeg Vegetables - Beets Don’t love them just because they are beautiful. Beets: •work to stimulate and strengthen the bowls, liver, gallbladder, spleen and kidneys. •are high in iron i.e.blood building •contain some folate which helps fight birth defects, making them a popular choice for pregnant women. •stimulate the function of the lymphatic system. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558654704814-QW9HNNHOT6RTAR08VFZ9/image-asset.jpeg Vegetables - Broccoli Broccoli is often the only vegetable kids will eat. That great because broccoli is: •famous for its phytochemicals that fight cancer. •important for women’s health. It has compounds shown to reduce the risk of both breast and cervical cancer, as well as increase “good” estrogen. •promotes eye health and prevents macular degeneration as it is high in lutein and zeaxanthin. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558655392952-RY2NI4KS3MADZH60IYIL/image-asset.jpeg Vegetables - Carrots I keep a huge bag of organic carrots from Costco in my fridge as they are necessary for giving every soup and many a sauce a needed homemade flavor. Honestly, on their own I don’t love carrots. But I do love how much my little body needs them. Carrots: •contain loads of beta-carotene, an antioxidant that helps protect your vision. •are especially good for children and babies because they are helpful in the development of glands. •prevent constipation and are excellent for stomach and intestinal problems. •may sometimes help in the fight against acne. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558655918006-G80H29PB51XA6GCK0EL5/image-asset.jpeg Vegetables - Cucumber Cucumbers need to be sliced thin or cut into small pieces. Otherwise they tend to get left at the side of the plate or at the bottom of the salad bowl. Right? Cucumbers are not meant to be separate toppers, but rather need to be incorporated into the flavor and texture of the dish in order bring out their goodness. They add a cooling flavor, crunch and juiciness. I always peel my cucumbers because someone once told me they cause gas. That was all I needed to hear. Both the skin and the flesh are good for you so the choice is up to you. Cucumber flesh: •is hydrating •is a kidney and bladder purifier •soothes an inflamed digestive tract Cucumber skin is… •rich in silicon, which is linked to higher bone mineral density. •high in chlorophyll, the natural blood builder. •bitter, which according to Eastern medicine traditions is an element that works as a liver and blood purifier. •can cause gas. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558742390290-TXIV7XPX8HMR3UW4P9DR/image-asset.jpeg Vegetables - Garlic My mother says she can smell garlic on me for days after I eat it. I eat it anyway, and the strength of its “perfume,” which breathes through the pores of my skin, only further indicates to me that it is doing good to my blood. Garlic: •keeps the mosquitos and vampires away. •is antibacterial. •loosens congestion, making it a great choice when you’re sick with a cough or cold. •works to lower both your blood pressure and cholesterol levels. •is believed to be anti-carcinogenic. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558743371297-UU3YYXPR30T6E5YQQJEP/image-asset.jpeg Vegetables - Mushrooms Though mushrooms offer various health properties including blissfully fun psychedelic trips that might provide you with a godsent epiphany to drop out of life and move to Italy, as happened to me, I list mushrooms on this list with a warning. Don’t worry, I would support each and every one of you if you chose to drop out of life and move to Italy, due to a mushroom incident or not. I do have concerns, however, because fundamentally mushrooms are funghi. That means that people, and there are many of us, who suffer from Candida or allergies or sensitivity to mold, should stay away from mushrooms as a general rule. I eat them as a treat when I know they promise to be particularly delicious. Different kinds of mushrooms have different health benefits, but in general, they… •increase your white blood cell count, hence strengthening the immune system to fight illness. •lower cholesterol. •protect against chemotherapy and other cancer therapies. •are rich in cancer-fighting selenium. •stimulate your metabolism and can be helpful in weight loss. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558744125616-6UAW9MSC18LOH719UMC9/image-asset.jpeg Vegetables - Peas Peas please. Peas are: •high in fiber. •high in Vitamin A and K, both important for healthy bones. •contain coumestrol which has been shown to prevent stomach. •high in iron. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558744775006-EF5UXI28VTY93CHBWUVF/romaine.jpg Vegetables - Romaine Romaine: •heart-healthy thanks to a powerful combination of Vitamin C and beta-carotene which work well together to fight cholesterol. •is high in fiber which is important for many things from weight loss to heart health. •high in Vitamin K which is important for strong bones. •contains folic acid which is great for beautiful hair and nails. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558745421891-ITRTWBJTRYCQGM6X9Q6C/image-asset.jpeg Vegetables - Spinach Why did I get the message as a child that spinach was gross? I don’t think I ever even tried it until I was an adult. It’s mild flavor makes it easy to hide in the meatballs I make for my nieces and nephew, but I think if I sautéed it in olive oil and garlic (with salt of course), even picky Zachary would eat it. The real benefit of spinach is that you can buy it pre-washed and so it is a no hassle-ingredient. Spinach: •gives you Popeye muscles- duh. •contains high levels of chlorophyll, which is a natural blood builder and hence is good for anemia. •is one of the best sources of Vitamin K, a mineral needed for bone development and strength. •aids vision as it contains lutein. •is high in folic acid which is good for your hair and nail growth, for preventing certain cancers, and for fighting birth defects. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558653539542-ORRXELZA0CO3L42KEI42/image-asset.jpeg Vegetables - Asparagus Hailed as an aphrodisiac in ancient cultures. Grilled, roasted, in soup or in pasta, asparagus: •strengthens and stimulates kidney function •has an abundance of Vitamin K which helps your blood to clot normally. •offers itself as a natural weight reducer and is often used in weight-loss programs. •is detoxifying for the body–goodbye toxins https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558654255908-UQDSHQLSM2KWN5P01252/image-asset.jpeg Vegetables - Bell Peppers Peppers: •are high in Vitamin C and B, making them great for the immune system •are great for night vision as they are rich in carotenoids. However, I don’t use them for cooking because… •they can overpower the foods they are paired with and you lose other flavors. •they are hard on the digestive system. They can cause intestinal cramping and gas. No thank you! https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558654987383-NXB5HLOHGG6CAWL5I5L7/broccoli-rabe.jpg Vegetables - Broccoli Rabe Broccoli Rabe is only distantly related to broccoli. It is closer related to the turnip family. Who knew? Broccoli Rabe: •strong bitter flavor which is known in eastern medicines to promote liver and blood detoxification. •supports eye health with a high content of lutein and zeaxanthin. •great for healthy bones as it is high in calcium, potassium and Vitamin K. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558655556877-FY37NSL8KIX0WAG6CB22/image-asset.jpeg Vegetables - Cauliflower Cauliflower: •is a member of the cabbage family. •has potent cancer fighting compounds (indoles). •has strong antioxidants that stimulate natural detoxification in the body. •low in calories and high in fiber. •is high in Vitamin C. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558656241275-MSV75H2CB4E4QNINWOAJ/eggplant.jpg Vegetables - Eggplant Eggplant: •the deep purple pigment contains a powerful antioxidant (nasunin) that protects your cells and DNA against free radical damage. •high in fiber. •low in calories. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558742665906-VADD3P3OLGJO5JIRRS61/ginger.jpg Vegetables - Ginger In ayurvedic medicine GINGER is known as the universal remedy. This panacea of a root: •aids digestion and thwarts flatulence. •relieves nausea, morning sickness, and menstrual cramps. •reduces fevers. •lessens joint pain. •improves circulation (put a good dose in hot tea and you will feel this improved circulation immediately). •is both anti-microbial and anti-viral, making it a perfect choice for cold and flu season. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558743770377-M9O6U6ZE25B7A7A5OLVG/onions.jpg Vegetables - Onions Onions eaten raw will deliver the maximum of their benefits. That is not a reason to do it. Onions: •have a stimulating effect on the mucus membranes of the digestive organs. •are high in sulfur which is good for your hair, nails and skin. •can be considered a cancer-fighting food along with other members of the allium family (such as: garlic, shallots, scallions and chives.) •contain quercetin which is good for allergy sufferers. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558744410965-XCU9EK8PQGJK74VHI7MN/image-asset.jpeg Vegetables - Potatoes I’m sorry, but there are few things better in life than a good baked potato with butter. Yet the potato has fallen off the foodie culinary wagon because it is “ordinary” and considered “unhealthy and fattening” by my SoCal health-nut compatriots. Obviously, a daily intake of potatoes is not diet friendly. French fries are not good for your body; as per you soul its another issue. But the simple potato is not your enemy. He is a good trustworthy friend and secretly offers his nutritional goodness right under the yummy skin. Skinning a potato is so 1950’s. Keep the skin on for all recipes and appreciate the spud. Potatoes: •are alkaline, neutralizing the body’s balance. •have more potassium than bananas! (and hence are great for muscle health.) •contain high levels of Vitamin C. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558745113770-CHVD5UPBJUOLL4ZQDQJB/SUKIYABASHI-JIRO-Nori-Dried-Seaweed-4.jpg Vegetables - Seaweed (Nori) If you would have told me as a child that I would grow up to have seaweed be one of my favorite foods, I would have snickered at the idea right before I barfed on your face. But low and behold I have become one of those people. I like seaweed for same simple reason I like french fries, ketchup and popcorn- because it’s salty. And when combined with other foods and the right dressing it can be like throwing a pack of m&m’s in a bucket of movie popcorn- both sweet and salty together. Yum. Sea vegetables contain up to ten and twenty times the minerals of land plants and an abundance of vitamins. As quoted from Healing with Whole Foods, ” Consider that our blood contains all one hundred or so minerals and trace elements in the ocean. Seaweeds contain these in the most assimilable form because their minerals and elements are integrated into living plant tissue. In fact, as a group they contain the greatest amount and broadest range of minerals of any organism, and hence make superb mineral-rich foods. ” Seaweeds are known: •to support the thyroid, as they are rich in iodine. •to reduce inflammation and even soften hardened areas in the body. According to ancient Chinese texts, “there is no swelling in the body that is not relieved by seaweed.” •to detoxify the body, removing radiation and other environmental contaminants •for cancer-fighting properties as certain areas of Japan have much lower cancer rates than in Western countries. •Nori: has the highest protein content of the sea vegetables (48% of its dry weight) and aids in the digestion of fried foods. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558745747222-0D1H73AZJGS3X60FAO5V/sweetpotato.jpg Vegetables - Sweet Potatoes/Yams No one seems to agree on their name but I am referring to the ones with the orange insides! Considered one of the healthiest of the starchy vegetables, sweet potatoes/yams: •are high in fiber •are a rich source of healthy potassium •are packed with the anti-oxidants, beta-carotene, amongst others. •contain quercetin, which we allergy sufferers may or may not know is an anti-inflammatory and great support for our immune system. https://www.elanahorwich.com/dairy-and-eggs daily 0.75 2019-06-07 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558811971539-2YK6VHFFOWH94PVDS0EP/butter.jpg Dairy and Eggs - Butter Yes, butter is good for you. In its pure form, that is. No butter substitutes. Choose organic because it is an animal product (you can buy organic butter in bulk at CostCo. ) And NO frying things in butter, because that changes the molecular structure and will clog up your arteries and kill you. But using butter raw or cold on a baked sweet potato or spreading it on whole grain bread is more than ok. Yes, yes it is! Butter: •contains lecithin, an important brain food. •contains lauric acid which fights fungal infection including Candida. •contains antioxidants that protect cells from free radical damage. •a rich source of a highly absorbable form of Vitamin A and E. •a good source of cancer-fighting Vitamin D and selenium. •supports healthy blood flow in the reproductive system for women. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558813075241-O036FPTKYTN4LJA16MLM/milk.jpg Dairy and Eggs - Milk / Cream Milk and cream has health benefits, but also must be consumed in moderation. The Good… •is high in bone-building calcium and Vitamin D. •includes protein. •RAW milk contains immune-building, gut-friendly probiotics. The Bad… •causes the production of mucus which creates overall stagnancy in the body. •aggravates allergies. •is hard to digest for many people. •can cause breakouts. •unless organic, milk contains harmful antibiotics and growth hormones – hallmarks of animal-unfriendly, factory farming. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558812441649-AWU0XDV37O387I0U4Z0M/image-asset.jpeg Dairy and Eggs - Cheese I group cheeses together here, but let it be known that other than Parmigiano Reggiano, I prefer and use mainly sheep and goat milk cheeses as they are easier to digest. The Good… •contain all four fat-soluble vitamins A, E, K and D. •high in calcium. •cheese from grass-fed cows (Parmigiano Reggianno and many French cheeses) contains high levels of CLA, a cancer-fighting, fat-reducing fat. (Is this why the French are so thin?) •sheep and goat milk cheeses are easier on the digestive system, even for people with lactose intolerance. •sheep and goat milk cheese are less likely to contain hormones and antibiotics. •raw milk cheeses can be high in Omega-3s. The Bad… •causes the production of mucus which creates overall stagnancy in the body. •can aggravate all kinds of allergies. •can cause breakouts in some people. •can be high in cholesterol. •is hard to digest for many people, particularly those who suffer from lactose intolerance. •be careful with pizza and Mexican food; melted cheese can often cause more gas than unmelted. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558813495385-XAXV9KMZMPIL7402ODBK/parmigiano%2Breggiano.jpg Dairy and Eggs - Parmigiano Reggiano Parmigiano Reggiano is the king of all Italian cheeses. There is no substitute for it. Parmesan is an American knock-off that does not have the same exquisite flavor or the same health benefits. Parmigiano Reggiano is: •easier to digest than other milk products as the aging process breaks down milk proteins. •lower in fat and salt than most cheeses. •an excellent source of vitamins and minerals and common in the diet of Italian athletes. •high in CLA, a cancer-fighting, fat-reducing lipid. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558812825958-KI1SD59OZW5SO764NS3T/image-asset.jpeg Dairy and Eggs - Eggs I remember hearing as a kid that eggs were good for your hair. So my friend Dalynn and I got in the shower and cracked eggs over our heads. They stunk. Bad idea. Eating them however is a good idea. Egg yolks: •are a great source of choline which: supports brain function, memory and is thought to help prevent Alzheimer’s AND is important for the breakdown of fat and cholesterol in the liver. •have shown to lower the risk of breast cancer. •are high in heart-healthy Omega-3s. Though the majority of the healing properties in eggs are found in the yolk, the white is prized for its: •high protein content that comes without fat or cholesterol and is easily absorbed by the body. •good source of the amino acids useful for building muscle. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558813761041-H45BPQTM5CESV12USFD6/greek-yoghurt-in-bowl.jpg Dairy and Eggs - Yogurt/Kefir Yogurt and other fermented foods have been used for centuries to help build a strong immune system. In fact studies have shown that in societies where people ate yogurt regularly their lifespan was significantly higher. Yogurt naturally does not come with added sugar and fruit syrups; if you want the benefits eat it plain or add fresh fruit or some raw honey to sweeten. Yogurt: •contains probiotics that are important for digestive health, overall immunity and hindering Candida growth. •is important for women in the prevention of yeast infections. •is high in calcium which is important for bones and good sleep. https://www.elanahorwich.com/beans-and-grains daily 0.75 2019-06-07 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558814032924-4G5HB4NCA8HSCUNP59AF/barley-620.jpg Beans and Grains - Barley Barley: •is soothing to the stomach. •is high in the dietary fiber that lowers cholesterol. •is a good source of selenium which has been shown to prevent colon cancer. •strengthens the intestines. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558816101503-CXRA65J97C3UTQWKFBIU/chickpeas.jpg Beans and Grains - Garbanzo Beans/Chickpeas Garbanzo Beans (Chickpeas) are: •high in fiber, usually includes 13 grams of fiber per cup. •high in calcium and magnesium which work together to create strong bones and promote restful sleep. •contain the antioxidant selenium which protects cells from free radicals. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558815246500-DGQ8RHV3G6H4PMIAAVAT/non-feat-rolled-oats-vs-quick-oats.jpg Beans and Grains - Oats Oats are delicious in cookies and cakes and all kinds of yummy desserts. Of course, you have to make those desserts with very very little sugars, as Meal and a Spiel does (yes I am bragging), but at least that way you can feel good about your indulgences and know that they are working for you. Choose Gluten-Free Oats if you like. Oats: •are high in fiber. •lower cholesterol levels and the risk of heart disease. •have a low glycemic load. •are high in protein. •are rich in mineral content. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558814207249-XCS7UK8FW8SONK90NLSX/image-asset.jpeg Beans and Grains - Brown Rice Rice, brown rice, exists naturally on the planet because God intended us to eat it to make us strong. Sorry, all. Processed white rice just doesn’t cut it on the Vigor Triggers list. It is no more than empty calories. But brown rice is: •high in Vitamin B which is important for brain function and combating the negative effects of “stress, drugs and alcohol”. •rich in insoluble fiber which helps to lower cholesterol, as well as protect against heart disease. •just one cup has 88 percent of your daily value of manganese, a mineral that helps release energy from proteins and carbohydrates. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558814572543-7DVH920W6K20F38E2UPG/image-asset.jpeg Beans and Grains - Lentils I personally have found lentils to be the most digestible bean. Lentils: •less starchy than other beans. •includes a low glycemic load. •high in soluble fiber, 16 grams per cup. •a great source of folic acid, important for healthy hair and nails and the prevention of certain cancers, including Ovarian Cancer. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558815552866-L3G3FHSVPXJ2JFULW65N/quinoa-in-dry-and-cooked-forms.jpg Beans and Grains - Quinoa Quinoa was a staple food of the Incas and was called the “mother grain.” (Technically it is not a grain and hence is kosher for passover. ) It is a seed. It has: •the highest protein of all the “grains.” •beneficial fats. •more calcium than milk. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558814336629-HJFGMUBVLJ8LLYRAZPB1/image-asset.jpeg Beans and Grains - Coffee A good cup of black coffee and a cigarette was my jam in my 20’s. Unlike cigarettes, coffee is not all bad. Coffee: The Good… •has more antioxidants than tea. •may reduce the risk of cardiovascular disease. •stimulates brain activity. •has been shown in some studies to prevent Alzheimer’s, Parkinson’s and diabetes. The Bad… •highly acidic which creates a pH balance that welcomes disease as well as an acidic stomach and heartburn. •beans are cultivated using high levels of pesticides – drink only organic. •can make you lightheaded or create a jittery mood. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558815081436-MP6AH0Z7E9HX7T7OB4K2/blended-oat-bran-500-honeyville-16new.jpg Beans and Grains - Oat Bran I use oat bran for flavor in cookies and cobblers. It’s just luck that it happens to be so good for us. In one cup of oat bran there are: •14 grams of fiber •16 grams of protein •28% of the daily recommended intake for iron, a mineral needed to build blood •265 % of the recommended manganese, an antioxidant which converts proteins and fats to energy •69 % of the recommended selenium, which is rich in antioxidant properties, considered to be one of the leading minerals in the longevity minded diet, and detoxifies metals in our blood stream such as mercury •69% of the recommended phosphorus, a mineral needed for the strength of bones and teeth •73 % of the recommended thiamine, a B vitamin that converts carbohydrates into energy https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558815717572-XC0AF5VGXA7I0T4F9LZD/Rice-Bran.jpg Beans and Grains - Rice Bran Rice Bran, to me, smells like cookies. And it tastes just as delicious. It is a very very light fiber and hence won’t upset your stomach. It can be used to stabilize the blood sugar so try some in a smoothie when feeling a bit weak. In 1/2 cup of rice bran there is: •19 grams of fiber •10 grams of protein •30% daily recommended intake of calcium, which is not only good for bones and teeth, but will relax the nerves and help you get a good night sleep •130% thiamine, 10% riboflavin, 10% phosphorus, 160% niacin https://www.elanahorwich.com/nuts-seeds daily 0.75 2019-06-07 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558816590465-8TEGJ4INRDQI0HRQMQRN/image-asset.jpeg Nuts & Seeds - Almonds Choose raw almonds and almond butter. When almonds are roasted they lose many of the healing properties of the omega oils that they are so rich in: •protein and dietary fiber •omega 6’s that lower LDL, the bad cholesterol •vitamin E, a powerful antioxidant •copper, which amongst other things, is said to thwart the growth of gray hairs. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558817110644-SZX82FF482T9SSOLZOZD/20171031-pumpkin-seeds-vicky-wasik-1500x1125.jpg Nuts & Seeds - Pumpkin Seeds Pumpkins Seeds (Pepitas): •are important for prostrate health (contains beta-sitosterol which helps to treat enlarged prostates in older men). •have a very high mineral content that works to protect your nerves, strengthen bones, regulate gland function, balance blood sugar and regulate blood pressure. (Magnesium, manganese, copper, phosphorus, iron, zinc). •contain good fats and lowers cholesterol. •high in iron. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558816753124-LMCZ81J0FUFTN6WTXVJY/image-asset.jpeg Nuts & Seeds - Peanuts Peanuts are certainly super delicious and have strong health benefits, but they must be consumed in moderation, see below. Peanuts: The Good: •are high in Vitamin E, an antioxidant helping heart health. •are equal in antioxidants to blackberries and strawberries. •regulate blood sugar levels as they are high in niacin. The Bad: •Peanuts grow underground and can be contaminated with a toxic mold that will mess with your system. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558817289660-8HK9E5Y0LWKVSIO7S79Q/sunflower-seed-500x500.jpg Nuts & Seeds - Sunflower Seeds Sunflower Seeds: •are very high in Vitamin E which is an important, heart-healthy antioxidant. •have a rich mineral content which works together to fight cancer, support nerve and bone health and lower blood pressure. (Selenium, Manganese, Magnesium, Copper, Phosphorus) •have good fats and lowers cholesterol. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558816908125-441N9W4Y12HR05A480IP/image-asset.jpeg Nuts & Seeds - Pecans Pecans: •are high in monounsaturated fats, the same kind of heart-healthy fat you find in olive oil. •are replete with natural antioxidants including Vitamin E •support bone and muscle health as they are high in magnesium, calcium, phosphorus and potassium. •help to lower cholesterol. •are high in Vitamin B which is important for energy and brain function. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558817447935-S7KFNM21PLZW98KKONEG/image-asset.jpeg Nuts & Seeds - Walnuts Walnuts: •contain a higher amount of Omega-3 heart-healthy fats than any other nut., which a;sp may help to elevate your mood •high in mineral content, important for growth, reproduction, brain function and regulation of blood sugar. (Magnesium, phosphorus, potassium, manganese.) •high in fiber. https://www.elanahorwich.com/sweets daily 0.75 2019-06-07 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558922189934-4JT9WKZLYX0FQC987XX0/dark-chocolate-and-cocoa-beans-on-a-table.jpg Sweets - Dark Chocolate I am referring to the good stuff, to either pure cacao or artisan dark chocolate made of at least 70% cacao. Be forewarned: Even the best and darkest chocolate bars do contain sugar which is not good for our bodies. Cacao (Dark Chocolate): The Good… •contains loads of flavonoids which prevent clogged arteries. •the fat contains some oleic acid, the same heart-healthy fat found olive oil. •makes you feel good and perks up your brain The Bad… •is highly acidic •stimulates Candida growth. •may become addictive (guilty!) https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558922233109-G4DBGZ2LHS64KZEQCK7T/molasses.jpg Sweets - Molasses Ladies, Strap On The Black Strap. The lowest in sugar of all the molasses and highest in nutrients, blackstrap molasses is particularly nurturing for women. One tablespoon of molasses: •will provide you with 20% of the USDA’s recommended daily dose of iron. •is high in calcium and magnesium, needed together for strong bones and restful sleep •is rich in copper, which is said to keep the gray hairs away. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558921870664-GFO4FZ42P7DN2RNFFW7K/10843-Top_6_Health_Benefits_of_Raw_Honey_1296x728-header.jpg Sweets - Raw Honey Raw Honey has been revered throughout history for its sacred value. Jars of it were even found in Egyptian tombs, buried with the elite to have in the afterlife. Though it should not be consumed in excess, as it is a sugar, raw honey is a great choice when choosing to sweeten a dessert. Raw honey, and NOT the processed honey found in most grocery store squeezy bottles: •is anti-viral, anti-bacterial and anti-fungal, making it a perfect home remedy for the common cold. •contains live enzymes and flavanoids which are known for their anti-oxidant powers. https://www.elanahorwich.com/herbs-spices daily 0.75 2019-06-07 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558922798116-8GS4SLBHULU2QA5CIWUT/image-asset.jpeg Herbs & Spices - Basil Basil is not only a magical herb that transforms tomatoes into renaissance heaven, it’s working for your health too. Basil: •contains many anti-bacterial compounds, fighting “bugs” that have become immune to antibiotics. •just two tablespoons contain 60 percent of your daily recommended intake of Vitamin K good for your bones •includes anti-inflammatory properties that sooth both arthritis and intestinal conditions. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558924078008-KUNHGMS5SZ791AIDYJYT/chamomile.jpg Herbs & Spices - Chamomile Chamomile is cozy in a cup and can even be used on your skin to soothe any irritations. Chamomile: •promotes good sleep. •soothes an upset stomach. •is a general anti-inflammatory herb. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558924907320-RN8GNYFZES3WZZITA0FY/cloves.jpg Herbs & Spices - Cloves I used to smoke clove cigarettes and convinced myself they were healthy. Hah! Cloves, however: •are anti-bacterial and anti-viral, making them a great add-in in tea when you have a cold or have “travel stomach revenge.” •have 2 grams of fiber a tablespoon. •are high in calcium •has a full daily dose of manganese, mineral that is necessary for bone formation and the metabolism of carbohydrates, fats and proteins. So just think, while you are eating, you are already digesting. (which might mean we can eat more.) https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558925468552-PY3F6L2UA2Z0JJZ4X6RN/HERBES_DE_PROVENCE.jpg Herbs & Spices - Herbes de Provence Herbes de Provence is a mixture of many healthful herbs. Please see the following: Fennel, Thyme, Rosemary, Lavender, Basil https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558983758023-OEQR2Y5R8TKB8RG7KYQW/nutmeg1.jpg Herbs & Spices - Nutmeg Nutmeg was used by the ancient Romans and Greeks as a brain tonic.Today it has been shown that: •stimulates brain activity. •nutmeg has strong antibacterial properties, effective in killing a number of cavity-causing bacteria in the mouth. •like cinnamon and cloves, it contains eugenols, a compound that helps to kill microbes, including candida yeast. •in Arab countries nutmeg is used as an aphrodisiac. Hmmm….. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558987344679-7TXP2GJ3L27NL5Z9YRB4/rosemary-leaves-bound-in-rope-on-wooden-table.jpg Herbs & Spices - Rosemary Even a shlemazel can grow rosemary. I have absolutely no green thumb and have been embarrassingly unsuccessful in the growth of all herbs, except for rosemary. It is a strong plant that can endure even the lazy and forgetful likes of me. It requires little water and though it should receive full sun, my plants thrive with only moderate exposure. The point: plant it. Lots of it. Especially if you’re lazy; you won’t have to go more than a few feet to get it. Plus its aroma is a stimulant and hence, might make you less lazy. (Though I doubt it.) Rosemary: •recommended for elderly people who have weak circulation. •supports healthy brain function and memory •can be a natural stimulant and mood enhancer, from the aroma alone •stimulates the hair follicles to grow faster, having a good effect on hair growth. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558987988692-DN908Y56NLTQVVTNZJTG/thym-1.jpg Herbs & Spices - Thyme All in good thyme. This lovely herb which will add depth and goodness to any roast: •is good for oral health as it is a powerful antiseptic. (it is even listed as an ingredient in Listerine!) •fights chest infections, coughs and bronchitis with its ability to break up mucus and loosen phlegm. •can be used as a natural sleep aid and mood enhancer. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558743955119-HI5D1QKP7XWX8AEN4CY3/image-asset.jpeg Herbs & Spices - Parsley Parsley is no longer just that nasty curly thing on the Passover table. We now have easy supermarket access to the delicious Italian flat-leaf parsley which I like to remind my pasta class students is a “cooling herb.” Cheese is taboo on top of spicy pasta or seafood pasta, but parsley is more than welcome as it cools the flavors, creating a perfect palatable balance. Beyond its culinary wonders, parsley: •freshens breath. •has diuretic properties. •is high in iron. •helps to flush out the glandular system. •contains myristicin, a chemical known for preventing tumors. (in fact, the National Cancer Institute includes parsely in a specialized group of vegetables with high anti-cancer activity.) https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558744610939-I8BWX060Y4XDXSZXPKYM/radicchio.jpg Herbs & Spices - Radicchio Radicchio: Member of chickory family •helps to regulate blood sugar levels as it contains a unique compound called inulin. •high in antioxidants which boost arterial elasticity, hence boosting heart health. •promotes weight loss by being high in fiber. •is a natural colon cleanser. •is bitter. According to ayurvedic medicine this property cleanses the liver and the blood. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558745255588-HXYLYRAR2J7ODKZLHOVH/french-red-shallots_LRG.jpg Herbs & Spices - Shallots Culinarily speaking, shallots have a more delicate flavor than onions. As for health benefits, we are grouping them with onions. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558923620634-HLI4G58MZ58RXZOSVDNG/bayleaves.jpg Herbs & Spices - Bay Leaves Bay leaves, known also as laurel, were a symbol of wisdom in the ancient world. Hence a crown of laurels for emperors an poet laureates. A couple leaves in a soup or stew would also be a wise choice. Bay leaves: •are helpful for proper digestion. •are high in vitamin and mineral content. •reduce flatulence. Oh good! •ease symptoms of the flu and chest infections. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558924530507-XCS8NTPQSCRY38BPXMA1/cilantro.jpg Herbs & Spices - Cilantro According to my high school bio teacher, Mr. Miller, liking or hating cilantro is a genetic trait. In the alternative health world cilantro is: •known as a chelator, which helps remove metals, such as mercury or aluminum, as well as other toxins from our bloodstream, and hence is important for any of us living and eating and breathing in this modern world. •is rich in chlorophyll, the molecular structure of which is nearly identical to that of our blood. Chlorophyll builds blood and hence it is no surprise that in Asian traditions cilantro is used to cure anemia. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558925025657-8G38CTVGU7HDSQXYFDIT/cumin01.jpg Herbs & Spices - Cumin If you have ever wandered through an Arab marketplace in sweltering heat and felt that, after the first few exciting minutes of enjoying the middle eastern hullabaloo and the beautiful colors of spice piles, you wanted to rush into the fresh air before you fainted or threw up, it might be because of the cumin. Cumin has a very strong flavor and smell, and being surrounded by it in a covered marketplace that has the sun beating down from atop, can make you feel claustrophobically panicked and trapped. Yet it is no surprise that this and other spices used to make sauces and curries in the Middle East and India are so prized. Cumin, like many “warm” spices is antimicrobial and in regions where the heat is high and refrigerators were one time non-existant, spices were used to help food stay good longer. I find the when cumin is overused, as it often is in the states, your food ends up tasting like an arab’s armpit. For those of you who fear I might have stepped over some politically incorrect police line, please let it be known that back in the shtetl my great great grandmothers’ armpits smelled like gefilte fish. Our pores breathe what we eat! Though when used sparingly in the right dishes, cumin adds a touch of the exotic and a perk of the desert princess. Cumin: •is traditionally, a remedy for allergies. •improves digestion and alleviates heart burn. •is antimicrobial, so welcome it when you find it in foods when traveling. •is a great source of iron. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558925713410-NQ4RKM57AZIL7NH3Z4KP/lavendar.jpg Herbs & Spices - Lavender Lavender is a panacea for any ailment. I always have a bottle of the essential oil at home that I use from anything from sunburn to a cold. I also love to use dried lavender leaves to make teas and desserts. Lavender: •is antibacterial, antimicrobial; important when fighting a cold or intestinal infection. •promotes good sleep. •soothing to the belly and body in general. •helps to smoothe anxiety. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558986846604-GDVA9GJMAZT8KIPMIBY1/oregano-1.jpg Herbs & Spices - Oregano Oregano cures warts. I know that is disgusting to hear on a food blog, but it’s true and I want you to know how helpful and potent this and other herbs can be. I will keep all details private except to let you know it was on my foot so you don’t think it could have been somewhere else, and that I used the essential oil of oregano and not the little leaves of the plant. That said, oregano is a staple of Italian cooking and pizza sauces, and though it is not overused in Italy like it is here, a dash or two of oregano in the right dish will transport you to summertime in Italy. Oregano: •antifungal, making it helpful in the fight against Candida. •antimicrobial which helps to fight illness. •antiparasitic, making it an excellent travel companion. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558987518530-YFBLAEMGR4LOL6NYXG0A/sage.jpg Herbs & Spices - Sage It’s sage to use sage. This aromatic herb which adds depth to chicken, meat and pasta with butter and parmigiano reggiano: •is one of the rare foods that helps to stop perspiration. •has been known to dry up breast milk. •can be gargled to sooth a sore throat. •has been shown to be a memory enhancer. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558988190911-EKLE16R7TOCPAXCOX7DY/vanillabean.jpg Herbs & Spices - Vanilla Bean Vanilla feels good. Though the purest extracts will contain many of the benefits, whole vanilla bean: •has soothing properties that treat insomnia, depression and anxiety. •vanillin, the active ingredient in vanilla, has been shown to stop the growth of different kinds of cancer cells, particularly breast caner. •once thought to be an aphrodisiac. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558923875093-4L6PS22MP3YMV7T1EZHM/carob_fruit_1.jpg Herbs & Spices - Carob Carob was relished by the Ancient Egyptians, Greeks and Romans. Unlike chocolate, carob does not have caffeine, the stimulant theobromine, or oxalic acid which might be linked to those pimples that chocolate can cause to us teenagers of all ages. Like many foods, carob’s beneficial properties will show themselves when eaten in the raw state. Carob chips obviously do not fall into that category but sometimes I just pretend that they do. (Raw carob powder is available at health food stores or online.) Carob is: •alkaline (unlike chocolate) and hence helps to neutralizes the body’s chemistry. •naturally sweet and hence does not require the addition of much added sugar, a plus for anyone monitoring the glycemic index or spare tire growth. •has tannins that bind to and inactivate bacteria and toxins. •high in calcium and magnesium, which together are important for strong bones and teeth, as well as a good night’s sleep https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558924735270-SCMEOF4VF4WHC6GSFLAU/cinnamon.jpg Herbs & Spices - Cinnamon This spice is actually the bark of a tree and: •increases glucose metabolism in cells, mimicking insulin function and stabilizing blood sugar, making this spice an excellent choice for diabetics or anyone who suffers bouts with low blood sugar, like I used to. •has powerful anti-oxidants. •relieves nausea and gas; •is anti-microbial, killing bacteria and Candida, the yeast that causes many of us a multitude of nagging problems like exhaustion and brain fog. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558925306370-QIQJMGDUZWN14EAYIU5F/Queen_of_Greens_Leaf_grande.jpg Herbs & Spices - Green Tea Green Tea feels so so soooooooooooooooo good. Tea: •releases mood-enhancing dopamine (used in Japan for that purpose). •prevents clots and strokes by lowering levels of fibrinogen. •stimulates metabolism and can be helpful for weight management. •is high in antioxidants. and has been shown to fight cancer. •is less acidic than coffee. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558925865722-N0PV010F6N6GXJHNIX2S/image-asset.jpeg Herbs & Spices - Mint Mint is perfect for an after dinner herbal tea. It: •aids digestion •is beneficial for nausea and flatulence •can help headaches or migraines. (Hint: take a little peppermint essential oil and rub it on your temples and scalp when you have a headache) https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558987131197-WO0JZ9P0QU80SYOFS282/PaprikaHeader.jpg Herbs & Spices - Paprika Paprika, like other members of the hot pepper family, might temporarily increase your libido, wink wink. Paprika is •great for heart and circulation. •high in vitamin C and rich in bioflavonoids. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1558987752625-H4PQ0FRZX9ZYBJCSDPNJ/sesame-seeds-shutterstock-86999342.jpg Herbs & Spices - Sesame Sesame (Sesame Oil, Seeds, Tahini, Gomashio): •helps burn fat. (lignans in sesame stimulate liver enzymes that break down fatty acids.) •has one of the highest phytosterol contents known to man which is important for lowering cholesterol. •contains good fat which raises good cholesterol and lowers the bad. •high in copper making this a great choice for achy joints, strengthening bones and fighting arthritis. •high in magnesium and calcium, needed in conjunction with one another for both regulated sleep and healthy bones. https://www.elanahorwich.com/testimonials daily 0.75 2019-10-14 https://www.elanahorwich.com/newsletter-sign-up daily 0.75 2019-06-02 https://www.elanahorwich.com/good-fats daily 0.75 2019-06-04 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559598386661-TQBVMMO6CG22VBWHAN4P/avocado.jpg Good Fats - Avocado I grew up with an avocado tree in the backyard, but at that time avocados were considered to be fattening. Second only to a pending earthquake–apocalypse, getting fat is the biggest fear we have in SoCal. Yet, as we now know, a food containing “good fat” is not fattening at all. Avocados are: •high in fiber •good for your skin •rich in omega-9 mono-unsaturated fats, lipids known to lower cholesterol and reduce the risk of cancer and diabetes. •contain lutein, which is great for eyesight https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559600057410-YHGHYU3WECL5OMHE2AX3/image-asset.jpeg Good Fats - eggs I remember hearing as a kid that eggs were good for your hair. So my friend Dalynn and I got in the shower and cracked eggs over our heads. They stunk. Bad idea. Eating them however is a good idea. Egg yolks: •are a great source of choline which: supports brain function, memory and is thought to help prevent Alzheimer’s AND is important for the breakdown of fat and cholesterol in the liver. •have shown to lower the risk of breast cancer. •are high in heart-healthy Omega-3s. Though the majority of the healing properties in eggs are found in the yolk, the white is prized for its: •high protein content that comes without fat or cholesterol and is easily absorbed by the body. •good source of the amino acids useful for building muscle. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559599092505-DP4RT3R4KLNFQOM3L63B/butter.jpg Good Fats - Butter Yes, butter is good for you. In its pure form, that is, but NO frying things in butter because that changes the molecular structure and will clog up your arteries. Using butter on a baked sweet potato or a touch in baked celery root purée is more than OK. Butter: •contains lecithin, an important brain food. •contains lauric acid which fights fungal infection including Candida •contains antioxidants and cancer fighting Vitamin D, E and selenium •supports healthy blood flow in the reproductive system for women https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559600610687-5XS2XFDFBDDF1ZQB1ZU8/oliveoil.jpeg Good Fats - Olive Oil Extra virgin olive oil is a true gift of the Greek and Roman gods. Olive oil is not only delicious but very healthy, particularly in its extra virgin or even raw state. Be sure to choose olive oil packaged in dark green bottles, as it is light sensitive. Olive oil is high in heart healthy omega-3 fatty acids which: •lowers “bad” LDL cholesterol that is protective and necessary for proper cardiac function. •reduces inflammation and helps arthritis, so go ahead and oil those joints. •are important for general cognitive function, memory and mood •olive oil is high in antioxidants and numerous studies have pointed that a diet rich in olive oil can lower risk for certain cancers https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559599074757-N8T6RQMDO94K0UB82NWL/image-asset.jpeg Good Fats - Coconut Coconut got a bad rap from the same “scientists” that promoted margarine. (I put scientists in quotes because many of the people that conduct the scientific research on food, or pharmaceuticals for that matter, are paid by special interest groups. I find it hard to believe that any sensible human being could ever “prove” that factory processed margarine is better for you than what grows on a tree) We now know that margarine will kill you and not only from the taste. Hence, it is also now time to reconsider the coconut. I highly recommend that everybody read ‘The Coconut Oil Miracle’ by Bruce Fife. Unprocessed coconut oil does have saturated fats but not all saturated fats are bad. Coconut oil has both the rare short and medium chain fatty acids which have numerous benefits to our bodies. Coconut and coconut oil have shown themselves to: •be antimicrobial •protect against heart disease, cancer, diabetes and arthritis •strengthen the immune system •increase semen. Maybe we should consider keeping a bottle of the oil in our bedside tables •coconut oil can help stabilize blood sugar •the oil can act as an ant-aging therapy for skin, both when ingested and used topically I once personally used it, in conjunction with lavendar and tea tree oils to cure a skin rash that a top dermatologist wanted to prescribe a $200 ointment for. Rash was gone in a day and a half. https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1559601223919-R15SOSYRPV387B3HPOE7/fattyfish.jpeg Good Fats - Fatty Fish The fact of the matter is we live on a polluted planet. Our seas are not as clean as they should be and our fish suffer. It is important to pay attention to mercury levels in fish and even more important to support organizations and campaigns that work towards a cleaner planet with cleaner oceans. We need our fish. I mean we need to EAT our fish. Fish is the easiest to digest of all the animal proteins and provides us with many important benefits that we need to survive in our less than pure world. Fatty Fish (Salmon, Fresh Tuna, Black Cod, Sea Bass, Halibut) •contain healthy Omega-3 fats that are important to heart health, brain health and regulation of blood sugar. •are an obvious source of protein •Salmon, Seabass and Halibut are high in selenium (good for your joints and for the prevention of certain cancers like colorectal) and B vitamins (brain food) •Salmon is also very high in Vitamin D (bone strength and the prevention of various cancers like breast, colorectal and prostate) https://www.elanahorwich.com/recipe-list daily 0.75 2020-04-01 https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1585767210912-0J90RSYX3LGJL664NVOA/brisketforbook%2Bcopy.jpg Recipes - PASSOVER RECIPE BIBLE https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1576713082821-7XFQO4Y221B4FW7MNW3A/cannellinicrostini%2B-%2BVersion%2B2.jpg Recipes - Appetizers https://images.squarespace-cdn.com/content/v1/5c9171cd8d974048f71424ce/1576712437754-V879S1Y5SGS6ZFJRGIHW/grilled%2Bendive%2Bwith%2Barugula%2Bpistachio%2Bpesto15237.jpg Recipes - 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