Moroccan Quinoa Salad

Why does the medical industry not yet except a plant based diet as means to prevent degenerative diseases?  Drs. William Castlelli, Dean Ornish, Caldwell Esselstyn and T. Colin Campbell all have shown through human studies that diet can dramatically reduce the risk of cancer, diabetes, heart disease and other mean diseases.  But The System is The System and it's hard beat.  But I also think a lot of people won't believe, that by eating a plant based diet you can live healthier and longer.  Even though numerous studies have been done with humans showing just that.  My neighbor just find out that he has stomach cancer and his wife wanted me to go speak to him.  So I went over and told him to stop sugar and animal proteins and couple of other things.  He told me his doctor told him to eat a lot of red meat and don't change anything else in his diet.  I am not a doctor, or a nutritionist or a dietician but I have read numerous books, reports, articles on diet and cancer and or degenerative diseases and they all say No meat, No sugar, No processed food, No white flours.  In one of the books I read they spoke about a women who had stage 4 liver cancer and they were feeding her white wonder bread and jello.  Say what?  How about the shit they serve in the hospital cafeterias?  It is almost as though they want to make you sick.  Why are there not huge, gigantic marketing campaigns to promote this plant based diet if it can save 100's of thousand lives?  Why?  Because they don't give a damn.  Because the Pharmaceutical industry wants you to be sick and take their pills. They want you to spend your money.  And a healthy diet won't make them dinero.  It is like the dentist who put Mercury in your mouth.  Say what?  One of the most poisonous metals we know and its put into our mouths.  Who thought of this?  And why is it allowed.  Once you start to investigate the reasons why we get so sick, you really will get sick to your stomach and be flabbergasted at the abuse of power over the masses.  But I think as a society we do not want to acknowledge this, because we will feel let down by the ones we have entrusted to be our leaders.  The individuals of great wealth and power who we have respected.  The laws that have been made in our capitalistic democratic society should protect us and to provide for life, liberty and the persuit of happiness but the sad truth is that many of these laws are for the large corporations and their CEOs to achieve their personal satisfaction so that they may do exactly as they want at any expense.  To fight the huge corporations with there wise lobbyist is just about  impossible unless you are a billionaire but what you can do is eat right.  Spend some time and read up on the plant based diet and why it is so healthy for you.  Take that right into your own hands and treat your body as a temple.  And one way of doing that is to try out this insanely delicious fresh and healthy Moroccan Quinoa Salad.

Mo Fresh Mo Betta

Chip Chop

Clean and Lean

This salad will make you shine!

Moroccan Quinoa Salad

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 1/2 hour

Keywords: raw salad appetizer low-carb low-sodium nut-free soy-free sugar-free vegan vegetarian quinoa Mediterranean

---

Share

Full Post

Print

Email

Text

---

Spain is close to Morocco so we like to travel there. And we always bring back some wonderful spices. The moors occupied Spain for 700 years and a lot of there influences can be found in the Spanish cuisine.

Ingredients (serves 4)

Quinoa

• 1 cup quinoa
• 1 quart water
• 1 bay leaf
• 1 cinnamon stick
• 1 lemon peel
• 4 cloves
• 1 tbsp salt

Salad

• 1/4 red cabbage finely sliced
• 1/2 red onion finely chopped then rinsed under cold water
• 2 carrots peel then grate
• 1 tomato finely chopped
• 1/2 cup finely chopped parsley
• 1/4 cup grated ginger
• 1/2 cup raisins

Dressing

• Juice of 1 lemon
• Zest of 1 orange
• 1 tbsp turmeric
• 1 tsp mild curry
• 1 tsp cumin
• 1 tsp cinnamon
• 1 tbsp raw honey
• 1/2 cup extra virgin olive oil
• salt and freshly ground black pepper

Instructions

Quinoa

• Wash the quinoa under cold running water in a fine mesh strainer.
• Place all ingredients in large pot and bring to a simmer over medium heat and cook for 10-15 minutes.
• Then strain in the fine mesh strainer again and pick out the lemon, cinnamon, bay and cloves.
• Then let cool.
• Do not rinse.

Salad

• In a large bowl add all the salad mixings and toss gently.

Dressing

• Add all the ingredients in a large jar with a tight fitting lid and shake vigorously for at least one minute.
• Then add this dressing to the vegetables and toss gently until well distributed.
• Next add the quinoa and gently toss one more time.
• Serve on a bed of arugula.

Crispy New Potatoes and Broccoli

One of the most popular questions a chef gets asked is, "What is your favorite thing to cook?"  My answer would surprise most, "Vegetables".  Just the colors alone are magnificent.  The greens, reds, yellows, purples, pinks, oranges and on and on.  The link between color of vegetables and their health benefits has been scientifically researched.  The colors of vegetables and fruits come from a variety of chemicals called antioxidants.  Antioxidants are almost exclusively found in plants.  Plants take the energy from the sun and turn it into simple sugars, then complex carbohydrates and proteins.  The plant produces antioxidants to protect itself from free radicals.  Some antioxidants are colorful.  There are many kinds of antioxidants such as carotenoids which there are hundreds of, for example, beta-carotene, lycopene or cryptoxanthin.  Then there is ascorbic acid and vitamin E.
Why is it important for us to eat fruits and vegetables that contain antioxidants?  Because our bodies do not produce antioxidants.  And we need antioxidants to fight off free radicals.  Free radicals are bad.  They make us old, rigid, tight, frail, dry and sick.  Nature created plants to look appealing for us to eat.  So we do or should I say did eat these natural whole foods before the market place has become saturated with poisonous, harmful processed foods.  We do not eat nearly enough fruits, vegetables and grains to combat sickness from free radicals as we should.  But the great thing is, is that it is not to late.  So let us use nature's resources and let the natural occurring medicines in plants to prevent illness before it happens by eating plenty of fruits and vegetables and let's stop eating all of the processed foods that are out there.  They ain't good noway nohow.

Simple and sweet!

Crispy New Potatoes and Broccoli

by Jeff Harter

Prep Time: 10 mins

Cook Time: 1/2 hour

Keywords: saute appetizer entree side nut-free soy-free sugar-free vegan vegetarian potatoes Mediterranean

---

Share

Full Post

Print

Email

Text

---

These crispy little taters come out perfect every time! Rosemary and shallots make this simple dish super tasty!

Ingredients (serves 4)

• 1 large head broccoli
• 16 small new potatoes
• olive oil 4 tbsp
• 4 shallots sliced
• 2 tbsp fresh rosemary finely chopped
• salt and freshly ground black pepper

Instructions

Broccoli

• 2 quarts salted water bring to a boil.
• Cut broccoli into small florets.
• Add broccoli to boiling water and cook 3-4 minutes.
• Drain and run cold water over to cool down.
• Reserve

Potatoes

• Place potatoes in large pot with 2 quarts cold salted water.
• Bring water to a boil and cook potatoes for around 10 minutes.
• Once potatoes are nice and soft strain and let rest 5 minutes.
• Then cut into 1/4's and let rest another 5 minutes.
• Then heat oil in a large skillet over medium heat.
• Add the potatoes and cook about 5 minutes on each side until lightly browned.
• Add the shallots and cook for about 3 minutes.
• Then add the rosemary and cook another 3 minutes.
• Then add the broccoli and cook until warm about 4-5 minutes.
• Finish by adding salt and pepper then divide between 4 plates.

Orange Carrot Ginger Vegan Cake

Is fluoride good for our teeth?  Well, it is if it is calcium fluoride.  The problem is that in America they put sodium fluoride in the water which ain't doing nobody, no good for decades now.  But we are taught at a very young age to be a good Americano, we do not question our beloved government officials.  I pledge the allegiance, with a hand over our heart.  Just like McDonald's with Ronald, if we believe in this at a tender young age then odds are likely it will carry on through adulthood.  So we do not question fluoride in our water.  We do not question GMO's.  We do not question elected government officials legally being able to do insider trading.  We do not question the tax payers bailing out the banks and that they still get huge bonuses that we payed for.  We do not question the Iraq war (weapons of mass destruction), the killing of JFK,  9/11, and now Iran (nuclear power?).  We do not question because if we do, we are not good Americans.  I pledge the allegiance.
In China, the use of fluoride is used as a tranquilizer. It is a bi-product of the aluminum industry and once it got approved the price went up 1,000 % overnight.  It is outlawed in Europe.  GMO's had never been tested on humans before its release but the FDA gave it a go ahead.  Here in Europe it has to be labeled but in the states no.  And because it is labeled it does not get purchased and it is slowly fading out.  But now the pressure is coming from the states for Europe to implement GMO's.  And let us not forget about the use of hormones and antibiotics in the production of cow, pig and chickens.  It really is no wonder that 1 in 4 of us will die of cancer.  But what are you going to do about it?  Be a good ole American and if the FDA says it alright well then by golly it must be. WRONG!  Use must take action and protect yourself and your love ones.  Drink filtered water, eat foods that you know have not been altered.  Exercise a little bit everyday.  If you do get sick take the matter in your own hands and research using the internet and see what you can do to help cure yourself through nutrition and diet.  Don't just go to the doctor and take the meds.  And by just doing these simple little things you can live a long and healthy life.

This is a very Mallorcan cake because the
 oranges and almonds are from here

Orange Carrot Ginger Vegan Cake

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 1/2 hour

Keywords: bake dessert vegan orange/carrot

---

Share

Full Post

Print

Email

Text

---

This healthy moist vegan cake will be cherished by those who are lucky enough to indulge.

Ingredients (serves 8)

Dry

• 3 cups whole grain flour
• 2 teaspoons baking soda

• 1 teaspoon salt

• 1 teaspoon cinnamon

Wet

• 2 cups fresh orange juice

• 1/2 cup natural cane molasses sugar

• 2 tablespoon molasses
• zest of one orange
• 1 cup of shredded carrots
• ¼ cup shredded fresh ginger
• 1/2 cup grapeseed oil

• 2 tablespoons apple cider vinegar

• 1 teaspoon vanilla

Last but not least

• 1 cup whole raw almonds

Instructions

• Preheat oven to 350 f/ 180 c degrees
• Lightly grease 2 9 inch round cake pans or 2 heart shaped silicon pans or 1 large rectangular pan
• Mix dry ingredients then mix the wet ingredients separately. Then combine the two. Pour into the pans and sprinkle with the almonds and place in the preheated oven for 30 minutes.

Adzuki Bean Soup with Quinoa and Swiss Chard

I never thought that not eating meat would ever feel so good.  But man, do I feel great.  Plus, I have cut way down on my sugar and white flour consumption as well and man, do I got da beat in my walk.  Now don't get me wrong, I do indulge every once in awhile, that is to say, meat or some other animal protein about once a month.  Processed white flour maybe once a week and sugar maybe just a little bit more.  I'm telling ya, when you get into this way of thinking and eating you will feel stronger and younger than ever.

From here I could see the sea

Just yesterday I rode my bike up into the mountains for an hour with my skis on my back then threw on my skis and climbed up the snow covered mountains for another hour then skied down.  And I had plenty of energy left.  Okay, I am a little sore today but the fact is that I eat very little carbohydrates and very little animal protein and do plenty of sports and feel great with energy left over at the end of the day and I am still able to attack my wife under the covers at night.
For us, meaning my wife and I, one of the most enjoyable ways to eat is through the medium of soups.  With soups you can do so many things.  They can be pureed or chunky.  Cold or hot.  With or without animal protein.  Light or creamy.  So many, many different ways.  When I was head chef at Alison's in The Hampton's we would have daily soup specials and I made sure that everyone of those soups would blow away our customers.  And once you learn some of the tricks to increase flavor, you and your friends won't be able to tell if it's vegan or not.
This Adzuki Bean Soup has intense flavors from several different factors.
- Pan roasting the vegetables
- Adding tomato paste to vegetables when almost done
- Spices and herbs
- Large variety of vegetables
- Seaweed
- Slowly cooking for hours to extract flavors

- Adzuki Beans

You could probably survive on this soup alone because it has just about everything the body needs.
Adzuki Beans are a good source of magnesium, potassium, iron, zinc, copper and B vitamins.  Because they are high in potassium and low in sodium they can help reduce blood pressure.  When they are combined with grains they create a complete protein, a healthy alternative to animal protein.  Like most beans, adzuki beans are rich in soluble fibre which provides bulk to the stool and binds to toxins and cholesterol aiding in their elimination from the body.
Quinoa might be considered a super grain, although it is not really a grain, but a seed.  It is an excellent source of protein.  Quinoa contains high amounts of iron, potassium and riboflavin, as well as B vitamins: B6, niacin and thiamin.  It is also a good source of magnesium, zinc, copper and folic acid. 

Swiss Chard is high in vitamins A, K and C it is also rich in minerals, dietary fibre and protein.

These are the three main ingredients in this soup but it is loaded with other healthy vegetables.

Flavor saver

Winter lovin

This soup will help you leap buildings in a single bound

Adzuki Bean Soup with Quinoa and Swiss Chard

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 2 hours

Keywords: soup/stew low-carb low-sodium nut-free soy-free sugar-free vegan vegetarian adzuki beans Mediterranean winter

---

Share

Full Post

Print

Email

Text

---

Leave it to the japanese to have the healthiest legume in the world. This soup is so delicious you almost can't believe it is this good for you!

Ingredients (serves 4)

Adzuki Soak

• 250 grams adzuki
• 2 quartes cold water

The Base

• 3 tbsp olive oil
• 1 yellow onion chopped
• 2 carrots chopped
• 1 celery stick chopped
• 2 garlic cloves
• 1 tbsp ground cumin
• 1 tsp curry
• 1 tbsp smoked spicy paprika
• 1 tbsp sweet paprika
• 2 tbsp tomato paste
• 4 whole tomatoes chopped in 4
• 2 quarts cold water
• 1 tbsp dried oregano
• 1 bay leaf
• 1 cinnamon stick
• 1/2 cup quinoa
• 1 cup chopped swiss chard
• 1 piece kombu
• Salt and freshly ground black pepper

Instructions

Adzuki Beans

• Place beans in a large bowl and cover with water and let sit over night. Drain and rinse before using.

The Base

• Heat the oil in a large pot over medium heat and then add onion, carrots and celery and cook for about 10 mins.
• Add the chopped garlic and cook for another 5 mins.
• Then add the spices and cook other 5 mins.
• Then add the tomato paste and cook another 3 mins.
• Then add the tomatoes and cook another 5 mins.
• Then add the water and bring to a simmer and cook for 1-2 hours depending on beans. In the last 15 mins add the remaining ingredients.
• Serve hot with some nice wholewheat brown bread and a little extra-virgin olive oil.

Organic Wholewheat Brown Bread with Flaxseeds and Raisins

Learning to change can be one of the major contributors to overcoming cancer.  And the first thing you need to change is your "terrain".  That is to say your Mind, Body and Spirit.  But isn't this something we all should be conscious of anyways?  In modern times we have become addicted to work, the TV, playstation and the internet.  We come home from work exhausted, pop a meal in the microwave, crack open a beer and sit in front of the boob tube for the rest of the night and start all over the next day.  And then wonder at around 50 years old how did I get so unhealthy.
I grew up in Boulder Colorado in the 70's and 80's with a hippy Mom recently divorced and searching for Nirvana.  She forced us to be vegetarians.  She was practicing yoga.  She followed the teachings of a yogi. She taught me about meditation and Karma.  She would read Buddha, Gandhi and other spiritual leaders.
And then after college I got a sales job and the owner of the company would give me self-help tapes to listen too while driving from sales call to sales call.  I have always been very active in sports. So I was very fortunate to have be introduced to this way of thinking and lifestyle at a young age.  Body, Mind, Spirit.  The more I know the less I know.  Do onto other as they would do onto you.  Your body is your temple.  Always searching and learning to become a better person.
My diet got out of hand a little bit because I have been cooking basically what ever I have wanted to over the past 20 years and I love sweets.  I also love good white bread and good pastries.  Cakes and cookies. Or how about a big crispy gooey cheese pizza with pepperoni.  A nice slab of a grilled rib eye steak perfectly charred.  For years I would slam down a whole pint of Haagen Das while watching TV.  At least 3 cafe con leches a day and so on and so on.  Never really bad processed foods but bad enough.  It is now fact that we take in a lot more carcinogens (not to mention antibiotics and hormones) through milk and animal consumption than we do through eating fruits and vegetables.  Because of this blog my diet has improved in a major way.  But diet is only one part of the Body, Mind and Spirit.  But in this blog I work mostly on improving the body through proper diet.  Trying to inform the reader an convince the reader that by eating the right foods along with exercise you can live a long and healthy life.  A woman the other day told me that she doesn't want to live to be 90.  But this woman now at 60 is over weight and her near future does not look pleasant.  People who are over weight and in their 60's deal with pain on a daily basis as well as other unpleasant side effects of being over weight.  Okay, so you don't want to live until 90 but how about living now, in the present and feeling good.  Since I have started this blog I have lost almost 10 pounds without even trying to and I have not been on any particular diet.  Two things I have cut out are processed flours and processed sugars.  So instead of the typical white flour I would normally use to make bread I now use a strong wholemeal bread flour and instead of white refined sugar I use a natural molasses sugar from unrefined cane sugar or I use blackstrap molasses.  And in this Wholewheat Brown Bread recipe I added some raisins to give it just a little more natural sweetness.

Simply divine


 Organic Wholewheat Brown Bread with Flaxseeds and Raisins

by Jeff Harter

Prep Time: 15

Cook Time: 3 hrs

Keywords: bake low-sodium nut-free soy-free sugar-free vegan vegetarian wholewheat flour

---

Share

Full Post

Print

Email

Text

---

Wholewheat flour still has the bran and germ making it more healthy than the processed white flour. Black strap molasses is loaded with vitamins and minerals and has a much lower glycemic index

Ingredients (serves 4)

• 1 cup warm water (100 - 105 F)
• 7 grams
• 2 tbsp black strap molasses or 2 tbsp unrefined dark brown sugar
• 1/4 cup extra virgin olive oil
• 3 cups organic wholewheat flour
• 1/2 cup raisins
• 2 tbsp flaxseeds

Instructions

• I cheat a little making bread because I use a bread machine. So this recipe is to be used in your bread maker. If you don't have one buy one it is totally worth the investment!

Spelt Salad with Beets, Carrots and Orange

This morning I woke up again thinking about a woman here on the island who has had breast cancer and the cancer has now spread to her liver.  Back before she had her breasts removed I had mentioned to her that I am doing research on diet and cancer and creating a blog that is designed to offer recipes loaded with anticancer foods.  She basically said, "Don't believe it and not interested".  Then several weeks ago she said she might be interested.  Possibly because she has been given only months to live.  So I sent her over the below list of information I have found over the past 6 months that I feel would give anyone a fighting chance against cancer.  And again, "Don't believe it".  If you have nothing to lose from this information why not at least give it a try?  Below you will find my list.  Let me know what you think and what I am missing?

Steps To Help Cure Cancer

-Fix any dental problems

         Root canal

         Infections

         Fillings

-Heal any emotional issues

         Consult a professional

                  Psychologist

                  Psychiatrist

                  Life coach

                  Read books on the subject

                           The Emotion Code

-Make your body more alkaline than acidic

         Diet

-Detoxify your body

         Diet

         Coffee enemas

                  Detoxifies the liver

-Increase oxygenation of the cells

         Exercise

                  Yoga

                  Walk fast

                  Ride a stationary bike

         Diet

Cancer Free Diet

-No sugar, no sweets, no honey

-No white flours, rice, pasta

-No processed foods

-No animal proteins

-No dairy

-Follow a strict vegan diet.

                       Eat as many raw vegetables and fruits as possible.

-Daily:

         Dr. Budwig (to oxygenate cells)

2/3 cup Quark with 1/3cup aceite de lino (Omega 3) blended and eaten every morning for breakfast

         Drink juice of ½ lemon with 1cup warm water (ginger)

                  To increase ph (alkaline)

         Drink at least 3 cups of green tea, decafe (antioxidant)

         Drink one cup of Essiac tea

                  Helps support the immune system

         Juicing:  Start with once a day until you drink at least

         3 times a day, more if your body allows for it.

         If not organic peel the carrots and apple

                  Juice of 3 oranges

                  2 carrots

                  1 apple

                  1 small piece of ginger (helps with nausea)

         Apricot Seeds -Kills cancer cells

         Beta -1,3D glucans  (supplement) helps to kill cancer cells

                   (Derived from yeast)  

Slice, dice, chop, chop

The dressing puts this salad over the top

Spelt Salad with Beets, Carrots and Oranges

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 1 hour

Keywords: raw appetizer salad side low-carb low-sodium nut-free soy-free sugar-free vegan vegetarian spelt

---

Share

Full Post

Print

Email

Text

---

We need to eat as many raw vegetables as possible. And of course salads are a great way to do this. But a lot of times salads can be boring. One way of stepping up a salad is through the dressing and once you learn dressing basics 101 you will never be bored again.

Ingredients (serves 4)

Spelt

• 2 quarts water
• 1 cup spelt
• 1 cinnamon stick
• 1 bay leaf
• 3 pieces of cloves

Salad

• 1 cup spelt
• 1 carrot peeled strips
• 1 beet thinly sliced
• 2 oranges segments
• 4 mushrooms sliced
• 1/2 red pepper sliced
• 1 shallot chopped
• 1 romain lettuce thinly sliced

Dressing

• 2 tbsp tarragon vinegar
• 2 tbsp orange juice
• 1 tbsp colemans mustard
• 1 tbsp turmeric
• 1 tsp graham marsala
• 1/2 cup extra-virgin olive oil
• salt and pepper

Instructions

Spelt

• Place the spelt and water in a large bowl and let sit for 24 hrs.
• Then rinse the spelt under cold running water.
• In a large pot put in the spelt, 1 quart water and the rest of the ingredients and bring to a simmer and cook for 1 hours.
• Take off of heat and strain and rinse.

Salad

• In a large bowl add all of the ingredients with the spelt.

Dressing

• Add all of the ingredients in a large glass jar with a tight fitting lid.
• Put lid on jar and shake hard for 1 minute until emulsified.
• Pour dressing over salad and toss very well.
• Divide between four plates and serve chilled.