Newsletter, August 2004

As a first for my health tip section, this month's article comes in the way of a recipe. This simple, raw vegetable preparation can be one course to a larger meal or be a full meal by itself. I personally prefer it as a full meal and will describe below its preparation as such for two people. It is ideal for summer picnics. It is delicious, easy to prepare and easy to clean up after. This meal has the added bonus of being incredibly healthy.

I can honestly say that I love this meal! My husband and I have remarked on how good we feel after eating it. We call it our "happy food". While it may sound a bit strange to get so excited aobut a meal, I suppose it's not so peculiar when one considers how powerfully supportive to our health this food combination really is.

Follow the recipe as laid out below or experiment with your own combinations. As much as possible, stick to organic vegetables. There are many organic vegetable sources in Kelowna. Prices are very reasonable, at this time of the year. Make sure to only use un-hydrogenated oils for your dressing. Hydrogenated oils present health problems, are very controversial and should be avoided. Perhaps, I will focus on them in a future newsletter.

For Two People You Will Need:

• Mini-Food Processor or Hand Grater
  
• Knife and Cutting Board
• Ten Soup Size Bowls
  
  
• 2 Beets
• 3 Carrots
• 1/4 Head of Red Cabbage
• 1 Medium Size Kohlrabi
• 1 Medium Size Daikon Radish
• 1/4 Head of Cauliflower
• 1 Leek
• 1 (or more) Clove of Garlic
  
  
• Your Favourite Salad Dressing
• Lemon Juice
  
  
• 3 Slices of Multi-Grain Bread
• Dijon Mustard
• Butter or Margarine
• 1/2 Cup of Cheese (optional)
• 1/4 Cup of Dried Cranberries

Check Below for Health Benefits

Preparation:

1. Keep all your vegetables in separate bowls until ready to serve.
2. Wash, peel (if needed) and cut all vegetables for the food processor.
3. Use your mini-food processor to finely chop all vegetables.
   (If you don't have a food processor use a grater for the beets, carrots, cabbage, kohlrabi and daikon radish. Chop the cauliflower, garlic and leeks into very small pieces.)
4. Place each vegetable into separate bowls.
5. Sprinkle a teaspoon of lemon juice on all vegetables except the garlic.
6. Cover each bowl with a plate until ready to serve.
   
   
7. Make some croutons by toasting three slices of whole grain bread.
   Spread with butter or margarine and a bit of Dijon mustard.
   Cut into small, bite size pieces and place in a bowl.
8. Grate half a cup of your favourite cheese and place in a bowl (optional).
9. Prepare your favourite salad dressing.
   See note below for one option or consider locally made Little Creek Salad Dressing.
   
   
10. Serve by placing all vegetable bowls at the table.
    Dish all vegetables out (except the garlic) onto plates.
    Keep your vegetables separate or mix according to your preferance.
    In the following order, add the garlic, grated cheese (optional), dried cranberries, salad dressing and croutons over all the vegetables.
    (See below for adding a little extra zing with Papa's Seeds!)
    
    
11. Give thanks and enjoy your meal!
    
    

I hope you have a chance to try this recipe. Why not make it your main meal for two or three days and see how your body likes it and how you feel afterwards. I believe you will be pleasantly surprised by this simple, yet powerfully healthy preparation (read the health benefits below). Bon appetite and feel free to share your experience!

Health Benefits:

Here are some of the health benefits associated with the vegetables used in this recipe.

• Beets:
  Rich in Vitamin A & C, Folic Acid, Niacin, Calcium, Iron, Zinc, Copper, Potassium, Biotin, Phosphorus, Manganese, Sodium and Magnesium.
  Strengthens the functioning of the liver and spleen (especially in combination with carrots), detoxifies the blood, helps assimilate nutrients and may have tumour-fighting qualities.
  High in carbohydrates, low in fat and low in calories.
  
  
• Carrots:
  The high levels of Beta Carotene in carrots is not only good for your eyes but also acts as an antioxidant and aids in combating the free radicals in the body.
  High in Beta Carotene (which the body converts to Vitamin A).
  Rich in Alpha Carotene, Vitamin K, B1, B6, C and Potassium.
  High in fibre, good for the heart and helps with constipation.
  A boost to the immune system.
  High in carbohydrates, low in fat and low in calories .
  
  
• Red Cabbage:
  Good source of Vitamin C, E, dietary fibre, Calcium and Potassium.
  Stimulates the immune system, improves circulation, soothes ulcers and has antibacterial/antiviral qualities.
  Contains anticancer and antioxidant compounds which may reduce the risk of prostate and breast cancer.
  
  
• Kohlrabi:
  High in Vitamin C, B6, E, Copper and Potassium.
  Low in Saturated Fat, Calories and Cholesterol.
  Good source of Thiamine, Folate, Magnesium, Phosphorus and Dietary Fibre.
  
  
• Daikon Radish:
  Good source of Vitamin C, Potassium, Iron, Calcium and Magnesium.
  Low in Calories, fat free, cholesterol free and low in sodium.
  Could be helpful with colds, coughs and digestive disorders.
  
  
• Cauliflower:
  Loaded with Vitamin C, Folic Acid, Vitamin K and fibre.
  Considered by many to be an aid in warding off breast, colon and prostate cancers.
  Is an aid with general disorders of the digestive tract.
  Helps counteract thinning of blood and overly-easy bruising (a common ailment for those over 50).
  Helps in lowering of estrogen counts and in regulating hormonal imbalances.
  
  
• Leeks:
  Good source of Vitamin C, Folic Acid, Calcium, Potassium, Iron, Beta Carotene and dietary fibre.
  Helps reduce cholesterol levels.
  Good for the heart and may be beneficial in alleviating arthritis.
  Can be a gentle laxative.
  Has antiseptic and diuretic qualities.
  
  
• Garlic:
  Contains Vitamins A, B and C, Sulphur, Amino Acids, Germanium, Selenium and Zinc.
  An aid for the common cold, sore throats and ear infections.
  Will counteract problems of high blood pressure and high cholesterol and discourages dangerous blood clotting.
  High potential as an all around cancer preventative food.
  Potent in combating fungal or yeast infections and intestinal parasites.
  Is a natural antibiotic and antiviral agent.
  Excellent source of phytoestrogens.
  

*While it's hard to see any negative side effects to eating the above vegetables, please consult your physician if you are taking prescription drugs or over the counter medicines and plan on eating this meal on a regular basis.

Extra Notes:

• Mini-Food Processor:
  
  I use the Cuisinart model and love it.
  It's fast, easy to use and easy to clean.
  London Drugs in Kelowna should carry them.
  They're relatively inexpensive and well worth the investment.
  
  
• Papa's Sauce:
  
  My Husband makes a great all purpose sauce.
  It makes a perfect salad dressing and you may want to try it with this meal.
  Mix ingredients below in the following proportions:
    Half Un-hydrogenated Oils
    (Using 1/2 Canola, 1/4 Flax Seed & 1/4 Olive)
    Quarter Organic Apple Cider Vinegar
    Quarter Organic Tamari Sauce
  Keep refrigerated and shake well before use.
  (back to preparation)
  
  
• Papa's Seeds:
  
  This preparation adds zing to any meal.
  Mix the following in equal proportions:
    Ground Roasted Soy Beans
    Ground Flax Seeds
    Ground Hemp Seeds
    Ground Roasted Pumpkin Seeds
    Ground Sesame Seeds
    Ground Sunflower Seeds
  Keep in air tight jar and refrigerated.
  All seeds and beans can be ground using a coffee grinder.
  (back to preparation)

A Reminder:

Do not forget that while you can read my health tips directly on my web site, I have written a book entitled Inner Care, which is a compilation of ten of my health tips revised and expanded. Inner Care sells for $15 and makes a wonderful gift for anyone interested in optimum health. Inner Care is available by contacting me directly or by can be purchased by credit card using our PayPal shopping cart. Visit our Products' Web Site - Inner Guidance Page by clicking here.

"... I've made an odd discovery. Every time I talk to a genius, I feel quite sure that happiness is no longer a possibility. Yet when I talk with my gardener, I'm convinced of the opposite..."

Bertrand Russell

Parks Alive!

As the summer goes by, make sure to take in at least one of the many events being presented this summer with Parks Alive! Parks Alive was conceived back in 1989 as a way to promote cultural activities and bring community life to Kelowna's many beautiful parks. Each year, from June to September, it features over 50 events.

There are still many events being presented for the remainder of the summer. All are well worth attending, including the Kelowna Dragon Boat Festival (September 17 to 19 at Waterfront Park). Events take place at various parks through out the city and most are free with supportive donations welcomed.

Find out details to upcoming events by clicking here or by directly contacting Parks Alive!

Contact Information for Parks Alive!

Postal Address of Main Office
200 - 287 Bernard Avenue
Kelowna, BC
V1Y 6N2

Phone: (250) 868-3307

Email: coordinator@parksalive.com
Web Site: www.parksalvie.com

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