Just Like “Campbell’s…Canned Tomato Soup”…

Well, sorta like 😉


I had to make slight adjustments to my recipe to make it ETL. (Recipe below)

Here is what you need:



Celery Seeds (from a fresh jar!)


Carrot and Whole thyme, dry (from a fresh jar!)

Sorry, no pics 😀

Good Quality no-salt Tomato Paste


and some Nut Milk

A few more pics of the process, full recipe follows 😉

Carrots added to the celery seed, lemon, and water


Later, thyme added…


When it’s thyme, 🙂 add the paste…


Stir in thoroughly and bring to a simmer…


And some nut milk…


Here shows the blended mixture added to the soup…





“Below” 😉 This is quite easy, and quick to make!

~ *** ~

Here is my basic — “like canned tomato soup,” tomato soup to use in recipes calling for same:


*Have your ingredients ready*

Put into a small saucepan and bring to a simmer
1 TB lemon juice
1/4 C water

Add 3/8 tsp celery seeds, simmer couple minutes.

Add 3-ounces carrot, chunks (weight after trimming) and
3/4 C water. Bring to a boil.

Crumble in with your fingers 1/4 tsp dried, whole thyme. Mix. Cover.       Lower heat and
Simmer 10 minutes.
Add pure, unsalted, 3-ounces tomato paste*
Mix thoroughly. Boil, cover, reduce heat to low, and
Simmer 10-15 minutes or till carrots are just done.

Spoon out the carrots and add to blender with 1/4 C nut milk and blend till completely smooth.
Pour and scrape all you can back into pan.
Add 1/2 C water to blender to swish around and clean out the remnants of mixture.
Add to soup.
Mix thoroughly, and
On medium-low heat, bring back to just a simmer and cook, till thoroughly heated, stirring, for a couple of minutes.
Remove from heat. Partially cover. Let sit several minutes before serving.
Variation: Use all nut milk (3/4 C  in place of the 1/4 C nutmilk + 1/2 C water) for a canned “Cream of tomato soup”; etc

Notes: I like to let it sit several minutes before serving, if using right away.
*The picture above is of Bionaturae Tomato Paste– if you use it, use 4-ounces; it seems to be less concentrated than the canned varieties. There are very good canned pastes; even Trader Joe’s Organic makes a good soup. Organic is always preferable. Either way, use the best quality tomato paste you can find, that you know tastes good. This recipe has few ingredients, so it matters! Use fresh celery seed, as well. I have found old containers of spices from 10 years ago, haha.


Also, you’ll only use about half a can tomato paste, since most come in 6- or 7-ounces:  Leftover tomato paste freezes well; so you don’t have to throw out the rest of it. You can freeze in an ice cube tray, if that’s easier.

Notes on Salt: If you decide to salt, add per Dr. Fuhrman’s recommendations. Also, add after cooking and after it has settled and has sat for a bit, but still warm.

It really doesn’t require much, if you do choose  to use it. I found it to need only 3/8  tsp of salt added to the entire recipe to satisfy those who wanted it — so that’s good news 😀

If you’d like, a pinch of white pepper, AFTER soup is made, is fine; but taste a small portion first: It may effect a flavor you don’t want.

I used a clean-tasting nut milk for this: Use a cashew or almond milk, unsweetened, for example; don’t use a strong tasting seed or nut or something that may give an off-taste.

Of course, you can always add to this, next time you want to make a bit fancier soup by adding various spices, herb; etc., to taste.

Stores well, and even tastes better the following day.

Makes 16-ounces:


Please leave comments on your results, if you try this recipe, thanks!


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Just Like Candy…


Maybe shoulda put this one as a What Is It? ha? 🙂  Looks kinda…Autumnalish… pumpkiny even!

Hmmm…look at that color!

Well, I’ll tell ya, this is serious dried fruit. Did you guess it? Yeppers those are TOMATOES!

Don’t know ’bout where Y’All are from,  but Southern Cali Summer Sweet Tomatoes (yes, they deserve the capitals!) are  bloody fantasmic.


Oh, yes, I kid you not. I’ve had sweet tomatoes sweeter than cherries, yep, I said that. If you never have, well, then there’s nothing to do but get yerself to SoCal or go get some sweetness from these   Southern Cali nightshades.

Now, you are asking: Why on Pluto would one dry these if so awesome?! Good question; I’d ask the same thing. Firstly, when you get loads, like I do, you want to have that goodness last as long as you can; dehydrating the excess is a great way to do this. Secondly, well, sadly — kinda — we’ve had the mildest summer I can ever recall (as I write this we’re now in the throes of the one of the hottest, record-breaking heatwaves ever reported...figures! .) In fact, our weather has changed dramatically over my lifetime (don’t ask) . Anyway, before I go off topic, the reality is that this year, the sweet tomatoes —  number one, arrived VERY late; and, two, they have been less than their usual stellar selves 😦  BUT…

they ARE summer sweet tomatoes!! so they are utterly delicious; it’s just that they aren’t cherry-peach–OMG-these-are like-grapes-I’m-gonna-pee sweet… like I expect come August. Hmph.

So, while these are sweet and  delicious to eat straight — by anyone’s standards — which is how I eat them, they are also perfect for drying. Why? ‘Cause no matter what kind of tommy you get, even if not what you wanted or needed for a dish, you can always use your handy-dandy dehydrator to transform them into dried goodness…

…I promise you, you WILL use them: Soups; dressings, sauces; veggie mixtures; blended smoothies; to make your own ketchup; make your own tomato paste (better than storebought, I tell ya); the best “pasta” sauce ever…  salads…on and on AND easy to store! some may birth savory, some medium-sweet, others sweet — come what may! But the umami in them all is sure to please 😀

Yea, they’ll take a long time to dry — do it overnight and it won’t seem so bad. However, depending on how many you do (and how good your dehydrator is – it can take 48 hours or just overnight. It will just depend.

Some of these regular ol’ sweet tomatoes are sweeter than raisins and are awesome in trail mixes, cereals, granola —  or better —NoGrainola 😀 They don’t taste “tomatoey”; they are a different thing altogether. They are a fruit, afterall!

The benefit of drying sweet tomatoes — and the great thing is that they don’t have to be THAT sweet to start — is that the sugars concentrate just like any other fruit; so your resultant product will be sweeter than it started, and is akin to a raisin. Now, if your sweet tomatoes are uber-sweet, well, you may just lapse into a comato 😉  Personally, I can’t  bring myself to dehydrate the bursting-with-juice-running-down-your-chin, sweet-as-syrup – but-with-no-crash-nectar of lycopene-OMG-they’re-plumper-than-Lisa-Rinna’s-lips ones; they are just too good, and the season way too short to not eat them fresh. Nevuh the less!  These penultimate sweet tomatoes are fab for drying.

And, the goodness just keeps on comin’ — What’s awesome and different with these, is that the skin, as you can see…

is paper thin and  crispy! Yep. So when you bite into it, you get a crinkly crunch and then the raisin-like sweet chewy goodie inside. I’ve had a few that were actually totally crunchy. Fantastic.

Washing the Plethora  of Pleasurable Pops

The little green hats are cute and all, but a pain in the bud! So one way to facilitate their removal (and save water) is to bathe them. They clean and, as you see…


…the little tops float to the surface. Now, most of these are already-loose tops, however, you are now in the perfect position to agitate the little jewels to clean them and have the tops come off with a little hand action ;). Most come off this way. Then you can just skim them off before you remove the tommies from the dirty bath water by scooping : Don’t pour them into a sieve; you’ll be pouring the dirt back on to them! (Same deal for cleaning greens/salad greens-you pour the dirt you just removed over them as it sunk to the bottom)

I wash mine right before using (or that day) to avoid having them rot from sittin’ in water. You can also towel dry them, or spread them out on towels and let them dry.

AND as always, never refrigerate tomatoes! Only time I ever fridge ’em is if they are too ripe and at risk of going bad, and I won’t be using right away.


Now, to storage…


Well, I mentioned a bit about it, but what about those dreaded moths?! Seriously, they are annoying and they love to burrow amongst my precious cargo — how they dare! — and do who-knows-what? to my treasure. Only one, 100% way I’ve repelled them (’cause I try not to kill stuff):

How to Repel Those Suckers,  or…

A Little Bay Keeps the Moths Away…

NOW brand Bay essential oil – one of the more inexpensive, but, potent oils, good for this application. More often available in stores and vitamin shops

Bay essential oil. Now, bay leaves are great to keep moths out of your pantry, and I throw several leaves into my cupboards where I store dried goods which attract them such as beans (closets, linen/drawers;laundry rooms; and sewing/craft rooms are good places as well). My house used to be a Nightmare on Lepidoptera Street when I had lots of flours and grains. Since those are gone, I’ve been moth-free…for the most part; my sewing room is another story 😕

Back to the bay —

Bay leaves are okay, but not ideal and iffy; bay oil is stronger and really works. Here’s what I do:

First, I MUST remove any that are rotting, of course, but most importantly, ANY that have been broken in any way. Even a little slit is too much. Remove those first, and put those in the fridge and eat those soon.

See here: The rotting ones are obvious, but this one could easily get past you, but it should be removed from the group:

eat it sooner 😉

Feel around and if any are wet for whatever reason, but not broken, then remove those too, and either dry off or just set aside to dry or eat soon — just get them away from the others; you know the “one bad tomato spoils the whole bunch” thing.

Okay, then I put them in paper bags and…

…Simply drip a few drops onto the tops of the bag to keep the invaders out. Do not let it drip onto your sweet tomatoes! Just on the bag. (Oh, and never do I leave them in plastic bags! That’s just asking for it; the moisture condenses and creates an environment ripe for rot. Let ’em breathe.)

You should reapply when it no longer is fragrant or if, like it is right now here,  it’s very dry and hot weather/environment and evaporates the oil. I’m reapplying much more during these uber-hot days than normal mild SoCal weather. I don’t get new bags; I just reuse the same ones so that the fragrance is nice and strong.

Now, I happen to love the smell of bay; if  you don’t, it’s not that bad; get over it 😛

Now you’re asking — cuz I’m clairvoyant — “So are my $6-a-basket sweet tomatoes now going to taste like bay?!#! ” Mm, not really. I mean, the fragrance may be strong to you, and you may *think* it does; but it hasn’t penetrated the sweet tomatoes; it’s all in your head.

Not-ta moth in sight – Yay! Notta one! 100% effective; gone. Awesome. Don’t know where they went – probably plotting against me at some moth watering hole (or feastiing on my good yarns and fabrics!) — but they are cursing me, I know it. Curse away! For me and my summer Tommies, it’s bountiful bliss forev — well, for a season 🙂


Since I have SO many sweet tomatoes I do it this way; however, a few drops on a cloth or on paper kept very near your moth-attracting produce will do. You can keep them in bowls — don’t cover — if brown paper bags lining your entryway ain’t your idea of accessorizing your home.

~ *** ~


So are YOU matomaniacal like me? Do you have a secret fruit fetish from which you deviated to dappling in sweet tommies? Do you suffer from lyco-pondria? Well, as I have confessed to being a mushroom head, a GREENS queen, a coco-nutter <- bigtime; a sprouting fool of course, an avocado aficionado, an Olive FrEak …  I am now revealing that I lapse into  tomatose on a regular basis — yep, I do — Oh, don’t worry, it’s all good: Dr. Fuhrman, even praises the plums!

Okay, I  was so seduced by these tantilizing tomatoey teases, that I went on a photo rampage.  Here, just for  you fellow tomato fiends to enjoy is a slideshow of their deliciousness on display — only fellow fiends will realize how this is NOT internet time wasting 😀 Watch and, between drools, let your mind dream up the tons of ways to tomatize your life!



Now don’t tell me looking fresh, REAL food isn’t more pleasing than looking at dead, processed junk! Did your creative juices get flowing?

so that’s long, all right — Not as luscious, but here’s a short 4-minuter for those of you who don’t quite do crazy 😉


So what do Y’All do with tomatoes?

Mmmmmmmmmm…don’t ya want some?


Oh, lordy lordy…


So…Don’t be jealous: Go get some!


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Rediscovering Sumac

Sumac, ground: Related to the pistachio, no wonder I love it!

Some of my favorite flavors come from the Middle East. I don’t think I’ve ever  had anything that didn’t taste good from the region!  Haven’t had these flavors in ages.

Ever had Za’atar? It’s a  delicious combination of flavors, used in various cuisines, each expressing a unique version, while maintaining a similar base of sumac, herbs, sesame seeds, and salt. Can make most ANYthing taste gourmet- delicious.

It all starts with the amazing little berry that is…sumac. Bursting with flavor, this little fruit contributes a flavor complexity to your dishes. I had all but forgotten about sumac since I started my simple way of eating — how sad!  It is tart, with a lemony flavor, and slightly salty-ish and used as a substitute for citrus and vinegar; but it has that something special that makes it unique.

Use it in place of lemon or tamarind. Also, note that a lot salt substitutes use lemon or citrus in their formulas.Try using it in your favorite home-prepared salt substitute or storebought herbal. It brightens up any mixture 🙂

Of course, on its own, sumac brings out lots of flavor in your dishes 🙂



Yes, there is a “but,” unfortunately. Sumac, without added salt is a real challenge to find. Why add salt to an already salty spice? A couple reasons — for preservation: Sumac loses potency very quickly; salt helps to preserve it in the form of a dried spice. Another reason is to keep it from clumping during the processing of the berries; it also extends storage life.

Okay, now why such a challenge? Well, for starters, the kind found in ME markets (like the package above)  are not labeled with an ingredients list. I would suggest that one should assume it contains salt.  It usually does. But those packages are very inexpensive — below a dollar, usually — so may be worth trying. To further complicate things — How to tell if an already-salty-tasting spice has salt added?! It’s very close to impossible, unless you taste truly unsalted at the same time or have a very keen taste for added salt, which can be tricky!

On the plus side, the sumac purchased from Middle Eastern sources are not over-the-top salty, and using it in your mixture would not add a lot of sodium to your finished dish.

However, the best way to know is to buy whole sumac berries and, yep, crush them yourself. Okay, easy enough…hm, not really: If ground sumac is hard to find, the whole berries are even harder. Still worth a look at the markets or specialty-foods sections, though.


Now for the good news,

Sumac-Berries_whole (12)

Aren’t sumac berries gorgeous!

After wasting what seemed like hours emailing and e-searching for salt-free, pure sumac — ground and/or berries — guess where I found it?

Sumac-Berries_whole (20)

MOUNTAIN ROSE HERBS, for goodness sakes! Well, DUH! I’m forever rambling about MRH — they are referred here a zillion times over, and yet, I failed to look there FIRST, like I usually do…heh. Silly me. 😉

Sumac-leafWell,  they have both the ground sumac and the whole berries, and, for good measure, the dried leaves — all salt-free. Never even knew about the leaves, but am looking forward to using them in lots experiments; soups are a no-brainer.

World Spices also has no-salt added ground sumac — confirmed via email inquiry — but it is not organic. Remember, too, that you just may find sumac tucked away in a gourmet-type, or specialty foods store or section; but know it is available, organic, without additives or preservatives via a reputable source: Mountain Rose Herbs.

As always, keeping within Dr. Fuhrman’s recommendations for added salt to the diet would be best; but you may want to buy one little package of sumac just to taste test (they are usually under $1), if you don’twant to haul off and buy a package of sumac berries 😉


with that difficulty resolved…

It is exceptional in beans — any bean dish! Test it on a portion of your favorite hoummus or other beany creation.

ful-mudammas (8)

Soupy Ful Madammas


Here is one of my favorite ways to use sumac — in za’atar, of course! You can add/tweak as you like, or according to how you prefer your za’atar; it varies from region to region as well as from taste buds to taste buds!


Za'atar_My_fini (11)



2 TB ground Sumac

1 TB Thyme, whole, dry leaves

1 TB Sesame Seeds, raw, hulled

Pulse to a med-course powder, the 1 TB sesame, making sure not to cream it. I used my small personal blender with the flat blade; a coffee grinder or similar appliance will work.

Add the thyme and sumac and pulse @ 5 or so times to combine and break up the thyme a bit, but not powder it.

Store in a glass jar with a tight lid. I use an old spice jar.

Variations: …are endless! a few common are to use some oregano, marjoram, or savory in place of OR in addition to the thyme.


Za’atar ingredients. Fresh or dried thyme can be used.


Pulse-grind sesame seeds to a meal, taking care not to butter it.
Pulse-grind sesame seeds to a meal, taking care not to butter it.


Combine thyme, sumac, and optional black pepper
Combine thyme, sumac, and optional black pepper




Add spices to the sesame meal; pulse to combine
Add spices to the sesame meal; pulse to combine



Enjoy! :^)
Enjoy! :^)

~ ** ~

Here is how I enjoyed za’atar recently: (Miss Olives? You don’t have to 😉 Click here)



Za’atar Olives:

1 garlic, clove (see note on prep)

2 tsp za’atar

2 t – 1 TB fresh lemon juice, or to taste

blackpepper, to taste, optional

12 unsalted raw olives


Pit olives or smash (see pic).

Toss well with lemon juice and galic (note: you can use slivers or slices, if you don’t want minced, raw garlic all over your olives); alternatively, maybe some lightly roasted or carmelized garlic would be nice.

Add the za’atar and toss lightly till thoroughly covering the olives.

Cover with a lid and place in the refrigerator for at least 12 hours to marinate.



If you want to leave the pit in, then give each olive a good whack with the side of a sturdy knife to break up the olive innards to release flavor as well as allow the flavors to permeate…like so:


then toss as per directions. Otherwise you can pit them all like so…




Toss in the ingredients; Marinate:

za'atar_olives_marinate (2)


And devour ;)!

These are utterly delicious; you feel deceptively decadent eating these morsels of olivicious goodness! These feel like they’ve been soaked in the best olive oil, yet not a drop of oil added — only the fruit’s own natural oils.

I’ve rambled about my love of these olives: Give a looksee ;^)

Interestingly, I found that, like most marinaded foods, the flavor improved with time, but they also mellowed. In other words, the potency (think the garlic punch) lessened, but the flavor developed. Either way they are delish. Something to note anyway, just in case you find you may have added too much garlic, it will mellow over the next day and longer. So don’t worry 🙂 You can use thicker cuts or slices of garlic, if you want to be able to remove them.

Also, za’atar mixture (stored)  has a bad habit of losing flavor quickly, so make in small amounts. For this olive recipe, it preserves quite well. I imagine it is the natural oils — I guess there is quite enough in the olives — which acts as the preservative, the same as covering with a load of oil would. The lemon helps too.


Here’s an idea:

garbanzo-beans_za'atar-spiceFul Za’atar

Toss heated home-cooked fava beans, garbanzo beans, a combo (or baby limas are a fantastic substitute in a pinch) in a little bit of their broth with lemon juice; za’atar; add garlic, if desired. Let sit at room temperature till ready to eat – flavor improves as it marinates. Serve cold or room temperature. Add chopped parsley, (add a bit of fresh thyme or oregano, optional; can add chopped tomatoes and/or onions, too) before serving.


“Toast” in your oven at 248-degrees or below (to avoid acrylamide formation) OR, my preference,  dehydrate cooked garbanzo beans, tossed in their broth, some lemon or lime, and the za’atar spices (and garlic if you like) for some healthy, crunchy no-fat, no-oil, no-salt needed, no-acrylamides Garbanzo Nuts!

Crunchy-Yum Garbanzo Nuts

Crunchy-Yum Garbanzo Nuts

OR…Add za’atar to any soup as a topping, or mix in (sort of like Italians add pesto to soups). It changes ordinary soups into something special.

~ The limits are defined by your imagination ;^) ~

~ *** ~

For dinner guests, I utililzed sumac: For example, lentil, and green chips; leafy salad; soup; fava hoummus; some bean “flatbread”; cucumber mint salad; Rose spiked sumac-ade (aka “sumac lemonade”); and Figs in Spiced Syrup. For me? Well, a giant ETL salad is enough; but I also like  simple side dishes, such as prepared mushrooms or olives, etc. ;); But, you can make most any style of eating you or your family likes nutrient-dense or ETL-ish with just a little bit of effort.

Here are a few pics of some preparations:

One popular way to enjoy sumac is to make a refreshing “lemonade-ish” drink. I haven’t had the fortune to taste this with fresh berries, which is purported to be the best; however, the dried is also employed. I like it well enough 🙂 It doesn’t taste like anything else, but if I had to give a likening, I’d say it would remind you of Agua de Jamaica, (Jamaica flower tea), aka, “Habiscus” tea/drink, and would make a wonderful substitute or change. It is has the traits of unsweetened cranberry juice — tart but fruity. I’ve added it to my GJGS‘s… too.

(simply crush or pulse-grind the berries…

add water and       soak in water…


… add sweetener, a few slices of lime, – ooh, a knob of ginger! —  and serve! Chunks of chopped fruit and you have a delicious ETL Sangria ;).

*Cucumber-Mint Salad with Orange


Lentil Chips



Za’atar spiced Olives with Lime and Mint



No-grain “Flatbread”


fig-dessert_my_fini (9)

Turkish Figs in Spiced “Syrup”


fig-dessert_my_fini (18)


This was a thoroughly ETL meal, simple, but with more than enough authenticity.

Make your nutrient-dense food GOOD. It can be done!

Pick up an inexpensive bag of sumac  and give it a try 🙂

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Kale Chips…


**See addendum regarding baking these at the bottom of this post**

Believe it or not, this is NOT a complete entry!! This is me, rushed, lol. Lots more to come, but, here we go…

Okay, I had a looooooooooooong(er!!!) post with several recipes to post for these; however, I think I’ll just post this one for today, and the others in a few days. I just moved this week, plus the holidays are here already; so I’ve been super busy. SO, let’s get to it:

I was inspiredby these kale chips online. What a shock to see so wholesome a packaged product! Unfortunately, salty and too fatty, and they use agave nectar (which is just as bad as any other sugar) and WAY overpriced. C’mon, kale does NOT cost all that much! And, hey, how hard can these be??!

There are some recipes for kale chips online, but they are — yep — LOADED with fat, some, including oil, and all include salt; none of which anyone needs, right? Right :D.

Mine are better, in my opinion 😉 These are healthiest chips you’ll EVER eat!

Recipes I’ve seen call for up to 1 C of nut or seed butters, and some add oil on top of that (!!) for a small volume of greens So, I’ve cut it down well enough to still get great flavor and texture. You will get lotsa chips from this too; whereas recipes calling for loads of dressing use less greens. You can always make these richer or less so, all to your taste. I’ve made very low fat and the higher fat — truth is they are both yummy, but the richer ones, have better flavor. It’s all going to depend on your taste, how much you want to make, how much of these you will eat (watch it: these can revive “snacking” probs, if that’s one of your demons! You’ve been warned), and for what purpose…These are an awesome way to get in those greens! Especially if you don’t like green smoothies (pshaw!) or can’t get in enough, or just want some greens variety. Great with soups! I eat these with my ETL salads 🙂
Okay, lots of pics to show you and the first recipe! (For ease of reading the recipe sans the pics, scroll down to the near bottom: It’s written out there)

Thought I’d post the curry first, since I make this most often:

You need:

A dehydrator and blender

My Curry Dressing

9- 12  -ounces Dino-Kale (weight after de-stemming)

Additional Nutritional Yeast, for sprinkling atop, Optional



9- or 12-ounces Dinosaur Kale, Fresh, Washed, De-stemmed, torn into bite-sized pieces. Curly kale is fine; but Dino, preferred:


1/2 C Sesame Seeds OR SunflowerSeeds, (measure before soaking, if you do so; you can use more, if you wish to make them richer)




3/4 – 1 tsp good-tasting, good-quality, fresh Curry Powder — your favorite, or your own homemade (I recommend Penzey’s Maharajah Curry powdersee “BELOW“)


1/2 tsp Cumin Seeds, whole (I sometimes add up to 1 tsp)


1 tsp Coriander Seeds, whole, (or 1/2 tsp ground powder)


8 ounces Tomato, fresh (about 2 smallish (canned, okay)


3 TB Apple Cider Vinegar


1/2 – 1  Red Bell Pepper (about 5-ounces; OR use just the tomato; or just the bells — but both is best)


3 -4 TB Nutritional Yeast ( I like 4)


1 tsp Garlic powder* (Yes, that’s only a half teaspoon in the pic — double it!)


2 tsp Onion Powder*


Black Pepper, to taste


Additional Nutritional Yeast, OR  “Sprinkle” (see Notes) Optional, for sprinkling on leaves right after tossing in dressing to stick (not after dehydrated!)


Okey Dokey?  Now…


Add ingredients to the blender



Give it a good whiz Yes, it is watching you!:




Pour over leaves…


…and toss (pic is of a different sauce; I don’t have one of the curry, but this is how it’s done):


You want them thickly coated:




Place on dehydrator trays:


Choose your temp (See “Notes” on temperature)


…and let them go!! Make sure they are THOROUGHLY dry. The time they take to be done will depend on the temperature you choose and how many trays you put in at a time. I usually do 4 trays, spread, cranked to the highest temp — takes about 2 – 2 1/2 hours. So it will vary.



Enjoy!! sm row smiles

*You can try this without garlic and onion powders, if you don’t consume them; It’s still pretty good


Below” 😉


I like Penzey’s Maharajah curry powder for this (if for nothing else; I’m not a fan of prepared powders. I make my own, and even then I rarely use it.) This one is not hot. If you like spicy, then add some 😀

This is the key to the Penzey’s Maharajah — Saffron!


This is what makes their Maharajah:  The subtlety is *perfect*; if you know saffron, it is — well, to me — a bit difficult to use. It’s tricky — you can easily use too much or too little; and it doesn’t always taste good in things you think it will! Anyway, it is incredible on these chips. The Penzey’s has *just* the right amount.

So make sure the curry powder you choose is one you like: the recipe depends quite a bit on it, though it will come out good anyway 😉 OR add some saffron to yours! It’s outstanding for these chips!

Not the best pic, but Here are some with a topping; makes them look a bit nicer too:


NOTES:  You can use my cheesy sprinkle to top, if you wish; it works quite well on with any dressing on kale chips, actually.

You can use your nut/seed/or combo of choice + nutritional yeast. a commercial product uses walnuts + nutritional yeast (but they add salt), for example, which is very good. I like to add a bit of coconut to my nut-seed sprinkles; but here, I used just pignolis…


BUT, finely minced…


by hand: It’s best, with very delicate, oily nuts, to hand mince, or you will end up with butter :). Quite easy and quick.

Regarding, the temp — I crank my dehydrator to the highest temp. They may or may not be “RAW.” However, I’m not a “raw foodist,” so that’s of no consequence to me. IF, however, you are a raw food purist, you can absolutely make these: Simply lower the temp to whatever you believe best, and let them go. I’ve done it and they come out great. I just let them go overnight. Delish either way 😀

Here is the recipe without pics for ease of reading 😀


Curry Dressing

9- 12  -ounces Dino-Kale (weight after de-stemming)

Additional Nutritional Yeast, for sprinkling atop, Optional


1/2 C Sesame Seeds OR sunflower seeds, (measure before soaking)

3/4 – 1 tsp good-tasting, good-quality Curry Powder — your favorite (I recommend Penzey’s Maharajah Curry powder-see “Below”, or your homemade)

1/2 tsp Cumin Seeds, whole (I sometimes add up to 1 tsp)

1 tsp Coriander Seeds, whole, (or 1/2 tsp ground powder)

8 ounces Tomato, fresh (about 2 smallish (canned, okay)

3 TB Apple Cider Vinegar

1/2 – 1 Red Bell Pepper (about 5-ounces (or use just the tomato; or just the bells — but both is best)

3 -4 TB Nutritional Yeast ( I like 4)

1 tsp Garlic powder*
2 tsp Onion Powder

Black Pepper, to taste

Additional Nutritional Yeast, Optional

Blend up all except the black pepper, till smooth and creamy

Stir in freshly-ground optional black pepper to taste.

Toss thoroughly with prepared leafy pieces to coat.

Sprinkle with optional additional nutritional yeast.

Place on trays.

Dehydrate thoroughly till nice and crispy-crunchy

*You can try this without these, if you don’t consume onions and garlic. It’s still pretty good

An important consideration: The dressing is not going to taste ideal on its own; it must stand up to those greens! So try it first – maybe test a few leaves by drying; then, see: If the dressing isn’t up to your taste, then adjust the seasoning. The dressings for green leafy chips must be much more concentrated in flavor; so you must concentrate the seasoning. Just keep that in mind 😉 they will taste different once dried and ready to eat. some of the dressings taste too vinegary, for example, but, again, it’s not going to be so after they’re dehydrated; the vinegar tempers the harshness in the fiber of green leafies. Soon, like me, you’ll be whipping these out without a recipe!!


I have made DElish ones using a good hummus style, sans the beans and using only the sesame/tahini; I’ve not used one with beans, but that might be a good experiment. I have LOADS to share about these chips! But, for now, Go wild with it; it’s SUPER easy!

More to come: Here are some I’ve had success with that will be posted soon!

Avocado, based



Nacho cheesy

Until then OR if you don’t like curry-flavors, here is a GENERAL guide:

This is the one I started with when I first began:

1 tsp WET BROWN MUSTARD, Westbrae,
HERBS,SPICES, etc. OPTIONAL( can’t go wrong with cumin! It’s great with the flavor of greens)

Another quick example:

1/2 C soaked unhulled (brown) sesame seeds (measure before soaking)
3/4 – 1 tsp cumin seeds
1/2 tsp Coriander powder
2-4 TB nuttritional yeast
1/4 C apple cider vinegar
1/2-3/4 C Water
2-4 TB Nutritional Yeast

Lemon Zest, few scrapes, optional

Variation examples (omit water first and add later if needed):
Use bell pepper
Use tomato, fresh (or sundried)

As you can see LOADS of things you can do! You can try a favorite dressing; HOWEVER…I *strongly* advise you to concentrate your seasonings. In other words, make your dressing stronger (by doubling you seasoning (not volume), for example) than you would for simply a salad.
But do try mine 🙂 Try a few leaves if you’re hesitant; then adjust to taste. This way you can see how to do it TO YOUR liking 😀

If you share this with anyone, please link to my blog as the source. THANKS! Oh, and please leave a comment if you try these…well, if you like them that is 😉

***To give credit where credit is due, the idea of kale chips, is actually not new! It just sort of is because the raw foodies came up with it for dehydrating. Joanne Stepaniak actually made these years ago, I do recall; however, she sprayed them with oil and used just salt and pepper, I think — certainly not a sauce. They were also baked at 350-degrees (actually, I think higher, but I’ll say 350- to be on the conservative side), which is not very healthful for greens. Dry, high heat = loss of nutrients and acrylamides! May as well just eat regular chips!

From Disease Proof:

Many whole-grain cold cereals are so processed and overly cooked that they have lost most of their nutritional value. Because these foods were dry-baked to make them crisp, they are also generally high in acrylamides and other toxic compounds. Soaking, sprouting, or cooking grains in water, instead of eating pre-cooked breakfast cereals, is a much healthier and more nutritious way to eat them.

On the other hand, you can try baking these in a more healthful manner at a low temperature in your oven. Go the lowest you can and watch *carefully,* perhaps moving them around often. A forum member over at Dr. Fuhrman.com mentioned she uses her oven as a dehydrator by attaching a lightbulb in there! Very clever 🙂 . You can do the same. Some people keep their temp at the lowest and leave the door slightly ajar to let air circulate and keep the temp low (some even put small fans in); however, this may be a great way to waste energy!

So, a dehydrator is best, but you can still give baking these a try 🙂 . Please let me know if you do! I’d love to know the results


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Suggestion – Digestion and a Blast From the Past …

Digestive system from, Diet and Health.net

A healthful environment in the body at the cellular level is crucial to health, according to Dr. Fuhrman. Here is an excerption in response to someone at his forum struggling with letting go of processed foods and not losing weight right off the bat (it takes time!):

“Its not the calories we want to change or reduce it is the digestive and cellular environment right now and have your body really get a cellular cleaning.”

Of course, this was referring to a specific case; nevertheless, a proper environment is important. This is just an example. Clearly, this person needed some time to get her body “clean” and functioning properly. Only way — and I mean, the ONLY way — is to eat the nutrient-dense way; in other words, Eat To Live. When you eat your Nutrients high you cannot help but get healthier. The wonderful side benefit is…

Eating for nutritional excellence will protect your precious health, and it just so happens, when you eat so healthfully you will lose weight until you achieve your ideal weight.”

One of the more profound things I’ve learned from Dr. Fuhrman is that yo-yo dieting is extremely DANGEROUS:

It has been observed by scientific studies that overweight people who go on and off diets and yo-yo their weight lay down more atherosclerosis than those who did not diet and kept their overweight condition stable.”

That was a REAL EYE OPENER for me. I  used to yo-yo a LOT; and I thought just “getting back on track later” was good. Mama, Mia….

Remember: H = N/C. Period! End of argument. Do IT 😀

Okay…SO, eating properly is first and foremost. To help you along…

Some helpful things for creating a positive, healthy body ecology — VEGAN way, of course 😉 — I know of and some I like (These are based on my personal experience with these foods and are by no means meant to be taken as general “truths” for everyone):

Raw Cultured Vegetables: Sauerkraut, Kim Chi, etc., are examples of cultured veggies. Easily made at home, it’s next on my list; soon to be posted 😉  Rejuvenative Foods is SOoooo convenient, and I’m glad it’s still around! I get the unsalted, of course, and I use it in my dressings. I don’t consume straight vinegar in my salads because it would be too much direct contact with my teeth for good oral health. For some reason, the kim chi, while “vinegary,” does not affect my teeth (make them hurt) when blended into my dressings; I do, however, avoid eating it straight. It’s savory and delicious in dressings, acting very much as the vinegar. Makes an excellent Asian soup broth base, too: think hot and sour soup, raw or cooked ;^)  Remember you want, raw, unpasteurized for this and all the food/beverage probiotics. This is excellent for the digestion and stomach flora. Love it.

I make my own now — see these blogs about it:  Cultured Veggie-A “How To” and More on Cultured Vegetables

Coconut Kefir: I could go on an on! MY ABSOLUTE FAVORITE — no contest! Better than kombucha, way better than any of the rejuvelacs, it’s made from the water of young coconuts and kefir starter, coconut kefir is the best probiotic drink one can consume. It’s so unfortunate that it is not widely available. I’m lucky to have been exposed to it from a health market nearby which carries one of the very few brands available, “Tonix” Coconut KefirDelicious stuff. BUT, as you imagine, very expensive. I decided to make my own; post soon to follow ;^) I kid you not: This is my go-to beverage of choice for any unwellness, especially with the tummy. If struggling with going off plan and eating poorly, I  suggest to call it a day and drink kefir before bed and first thing in the morning — new day, new start, fresh tummy back in order and quickly! 😀 Post on my own coconut kefir to follow! Whoo Hoo!

Kombucha; Kombucha has been around for ages, too, but it sort of becoming — yep, trendy!  Reputed to be a powerful detoxifier, it’s all the rage. I drink it only occasionally. I like Millenium GTS’s, Multi-Green Kombucha (of course 😉 ) but there are some yummy flavors too, such as ginger. It is started with tea and some tea remains, but not a lot, so very little caffeine in the resultant product. It is made with sugar, which is consumed by the mother spore, “SCOBY,” and so, again, not much remains as a result. I like this, but don’t find it particularly advantageous enough for me to include it regularly. Many claim it does wonders for them, though; so, I think occasional consumption is okay. Most are raw and are labeled as such.

Rejuvelac: Either love it or hate it! I’ve had success with mine :^).I think it depends on how it turns out rather than the drink itself. It’s a fermented, fizzy grain beverage — like a light effervescent drink; referred to as the “champagne” of raw foodists :). It can be flavored as such; makes a nice substitute with some experimentation.  I like the traditional wheat okay, but soft spring wheat is what I would make for myself, nowadays; but, I lprefer the combination of rye and spelt best. I can drink it straight, but, it’s usually summertime when I get a hankering for rejuv, so I usually add lemon or lime, bit of fresh ginger, and some stevia. It’s fairly verstatile: it can be used to make really excellent raw vegan “cheeses,” and can be used as a base for dressings as well. Choosing the right grains for you and your taste is also important. It’s easy to make rejuvelac, too.

(It’s interesting that this company recommends it for weekly consumption, as opposed to companies, hawking a product, which always seem to over-sell and have very high recommendations for consumption.)

Coconut Vinegar: Raw coconut vinegar would be similar to the apple cider in its effects, just better ;^) It is an interesting flavor; I love it.  It is both very mild yet flavorful at once…I think I would say, it is “mild” more because of the acidity — very low; and there is a flavor that comes through, and it can alter a recipe’s results. It’s great in a vegan mayo or dressing. I also use it as a between meals drink to help with tummy issues, such as is recommended with raw apple cider vinegar. One tablespoon in a glass of water; or you can start with less, if you like.

Raw Apple Cider Vinegar: What can be said?! This stuff is and has been purported to be the panacea, lol. Great-great-infinitum Grandmothers used this stuff 😀 It is good for heartburn, gas, digestion, appetite suppression — these, as far as my experience; but the claims go far beyond! I have no knowledge of them other than my own experience and utilizations of RACV. It’s good in-between meals or 20 minutes before to aid digestion of those meals. One Tablespoon in a glass of water. Of course used in recipes too.

Miso – It’s a healthful food used for the Ages; however, it is high in sodium; but, if one is going to use salt, this would be a healthier choice. I really love(d) miso, but definitely preferred a high-quality such as South River Miso. If I were to go back to consuming salt, it’d be miso all the way ;^) Miso is a living food; not a “raw” food.

Natto: A Japanese fermented soybeans condiment. It’s not caught on with the Western palate! The viscousy — very — and mucousy texture is what seems to be the offputting element — well, for me, I would say. One could blend this into things, if desired, as well. I don’t like it, myself.

Food Combining: Some folks take this to a strict level and employ it as their way of eating. It is based on the varying times which foods digest;  and which should and should not be combined so as to facilitate the most efficient digestion.  I don’t follow it strictly; but, rather, I do find that some of the “rules” apply to me. So I follow those signals. For example, I will not eat fruit, especially a melon, after a meal. It causes a lot of bloating and, inevitably gas; some fruits are worse than others. If I were to have fruit later, it would be at least 4 hours after a meal. I do prefer eating fruits as a mono-meal, but not necessarily mono-fruit meals. So, in other words, I’ll have a bowl of mixed fruit, whereas a mono-fruit eater would consume only a bowl of one type of fruit. Whatever works for ya ;^) For me, fruit is best before a meal or as a meal by itself, or 4 hours after a meal. Dried fruit is another big gas producer, it seems, and for me it certainly is. And its challenge, compounded when mixed with fresh fruits and/or vegetation. Dried fruit is best eaten alone. Soaking and blending helps; so, add it this way to a dressing, soup, or sauce. It’s not in my diet (with the exception of goji berries in small amounts on a rare occasion in a smoothie) and I don’t miss them (or the wind!)

Amazake: Loved this stuff! I haven’t had it in years, actually, but it’s delicious. Better than any yogurt drinks or thick-dairy drink-stuffs! Known mostly in Macrobiotic circles, it’s a fermented rice beverage — no sugar or salt added; yet it’s delicious and lightly sweet. It’s thick and is satisfyingly filling. A very good drink for kids too, instead of say, a sugary yogurt drink or flavored milk! It originated in Japan, where it remains popular. Found in the fridge section of healthier markets in plain and various flavors. You can make your own amazake out of grains as well as rice — millet is a good one — with koji cultures. This is what’s used for fermentation to make sake, too. (I loved amazake so much I named an adopted dog “Koji” 😀 )

So instead of the new “yogurt for digestion/enzymes/health” trend so obnoxiously pounded into our heads as the vogue “health product du jour” right now and funded by the Dairy Industry, try some amazake :^) You might want to blend in some whole fruit for a fruity one, add stevia, or other flavorings to make substitutes for those yogurts so poplular now, or yogurt drinks. This, by the way, is not a raw food.


Probiotics, Supplement: Nature’s Way “OPTIMA” is the best I’ve tried. It is pricey, but good. Very effective. It’s in vegetable capsules and needs to be refrigerated. On the other hand, I don’t believe one would need this as some sort of life-long supplement if following a nutritious way of eating for life. I think it would be fine occasionally or as needed, or if someone needs to get their system healthy again or are starting a new healthful way of eating for life (Eat To Live) (and not just a crash diet), then this would be great. There is a less expensive one offered by Nature’s Way, “Primadophilus, Original,” but, in my experience I needed 2 capsules to get good effects, whereas the Optima required only one. But with time, when you reach a state of higher health, you don’t really need any ;^)

Dr. Fuhrman also has a probiotic, Favorite Flora. It tastes exactly like the Nature’s Way, Optima (Yes, I open the capsules 😉 ), it comes as a powder and must be refrigerated, as well.

Enzymes: Well, I don’t use them regularly; but when I needed them MRM Digest-All was the (only) one that worked for me.

Good Fruits and Herbs: Ginger and Tumeric are excellent. There are lots of herbs and spices such as fennel, anise, peppermint, etc., which are great for gas, bloating and other ramifications of a sluggish digestive system. A good example of sources for digestive enzymes from fruits would be papaya and pineapple. Add them to a Green JUICIE Green SMOOTHIE with a small piece of ginger and you’re good to go! I sometimes use the kefir in my GJGS’s too, as well as herbal tisanes; so that’s another way to get some in.

Chop Raw Food Well. When I slice my veggies, I like textures, but I also know, with the size of ETL salads, I’m going to be doing a LOT of chewing. So I find slicing very important in helping with digestion. I recall my mother telling me to chew each (modest) mouthful at least 25 times before swallowing; she probably learned that from Jack LaLanne, lol. Wow, he was a head of his time, no? Several months ago, I came across some of his old tv shows on YouTube. WOW. He is preaching very close to what Dr. Fuhrman’s research and experience has proved about health and nutrition. Almost. He was (still is?) a little high on the “more protein” thing (and recommends meat and a bit of dairy); but, then again, athletes seem to feel they need extra protein, (the myth that never dies…or at least you’ll die before it does, if you adhere to it) which, we all (should) know by now is NOT necessary. But, anyway, who can not respect Jack? What a fabulous man. Anyway…that was my little “Blast from the Past.” Watch some of these and be amazed yourself :^) Enjoy!

Now, back to chopping — If you have a food processor, USE IT! The shredder blade is great. You can get cabbages so thin and light, they are a pleasure to eat instead of a chomping exhibition! (Ever try to eat a humongous salad in front of guests?! How about a date? Lol.) So, think “slaw” for some of the gassier veggies like the cabbages; they are much easier chewed and digested shredded.

Sprouts/Living Foods: Another “light-bulb” for me recently was the discovery of how incredibly easy sprouts are to digest! Maybe because I have a healthy system by now, but I have to say, I imagine they would be easier to digest for anyone, simply because they are a living food. Anecdotally, I have also noted a marked increase in strength :^O Seriously. I am lifting more since adding them, feeling strong and fantastic! I’ve posted on them quite a bit here! Very easy to grow and you will save a bundle while becoming more healthful. Often people complain about the cost of good organic produce — heck, GROW YOUR OWN. You don’t need a garden or a balcony. You need a kitchen; if you don’t have a kitchen, I bet you at least have a sink/faucet somewhere in your dwelling. That’s all you need 😉 No EXCUSES.

Exercise: Speaking of NO Excuses 😀 Good for digestion too 😉

BREATHE!! 😀 Do remember to breathe correctly  while exercising: you should be inhaling (breathing IN) through the nose and exhaling (out) through the mouth. Now, here’s the rub: On the INHALE your tummy should extend (go out/get bigger) and on the EXHALE your tummy should go in…this is opposite of what we learn somewhere, somehow along the way to ‘adulthood.’ We are born breathing correctly 🙂 You know how when someone sticks their stomach in? Firstly, they hold their breath, but the also breathe in as they do it — WRONG! Should be breathing OUT. Okay, got it? 😀 Anyway, the point is, breathing incorrectly — in through the mouth — is bad for bloating and gas issues as well. If you do this while exercising, you exacerbate the problem. This goes for weightlifting — you should be EXHALING on the EXERTION, the lift; and inhaling on the letting down — as well as cardio <– very important. You swallow a lot of air when getting your heart rate up. And when you breathe — basically backwards! — you are taking air into the stomach. Eegads! So, BREATHE CORRECTLY all the time, and be especially mindful while exercising 😀

I’ve read that yogic exercises are also very good for digestion. I don’t do a lot; however I do streamline and do the most effective 😉 . That would be The Five Tibetan Rites — FABULOUS, and I’ve found many of the claims are true. (See animated demo here)

Beans: I could write a chapter. Even though I’m high-raw now, as a vegan “foodie” in the past, I certainly mastered the stove-top bean ;D  Here are some recommendations, if you eat beans. Remember, if you have issues with them, introduce them slowly, in small amounts to  your diet and increase them as your body acclimates. Here are some of my tips, with a primer on beans cooking 😀

What happens for most is that it takes a couple weeks of consistent eating to live to acclimate the body to the foods.
The gas will go away eventually.

Some things to do:

Eat slowly

Eat with your mouth closed

Eat mindfully, chewing and tasting every bite

Chewing your food to or almost to liquidity before swallowing

Speak after you have thoroughly chewed and swallowed (in between bites); don’t talk with food in your mouth or talk and chew — ew! — you’ll swallow lots of air.

Do not drink with meals; drink before and after, if you do need to drink at all.

Try to manage stress if you have it

Try not to eat while upset

Try to eat as simply as possible (meaning don’t get too crazy with combinations of foods that give you problems…for now)

Do Green smoothies for getting your raw greens in (the chewing of raw veggies that is required causes air swallowing); the blending does all the work for you )

Take smaller bites

Try not to slurp or gulp drinks or soups

Avoid gum chewing (LOTS of unintended air swallowing)

Avoid gassier fruits — grapes, apples, etc.

Overeating — this is a HUGE contributor to gas, amongst other things…yikes.

Using a straw also causes air in the stomach; so limit use of them. (I use them for green smoothies, though, to keep the acid and/or green off my teeth. But I at least rinse right after ). For now, though, try not to use them. Eventually, if this is the only gas-producing thing you do, it will be pretty insignificant.


I always:

Soak for 24 hours (Overnight works too, but longer is better)
Refill pot with fresh water
Add a 1- or 2-inch piece of konbu (kombu) and/or sprigs of epazote
Bring to a boil
Reduce to a simmer level
Cook til done

I never:

Bring to a rolling boil (breaks them up)
Do the quick-soak method
Simmer too high
Add salt (pre-ETL, this would only be added near the end of cooking — last 15 minutes or so, then cook till done so it can absorb it)
Add citrus (tomatoes) until they are almost or already done

The last two nevers (salt and citrus), are hotly disputed by cooks! However, I find it’s best to do this — better safe than wasteful.

Chew to Liquid: Don’t forget the most oft-neglected commandments: chew thoroughly! One also extracts more nutrients from foods through better, more efficient, thorough chewing, according to Dr. Fuhrman. Not only aids the body in digestion, but one avoids swallowing air which is probably one of the biggest contributors to bloating. Don’t eat mindlessly and hurriedly. Chew food to liquid, then swallow. You’ll be SO glad you did. Getting into the practice of this will do you good, I promise!

World’s Healthiest Foods has a nice read and animation about digestion.

Hara Hachi Bu: “Eat to 80 % fullness.” This has been one of the most wonderful most powerful, empowering things I’ve ever done for myself. If you get to a point of health where this is doable, meaning you  have overcome, completely, overeating and toxic hunger, this is a gift, really.  I employ it  myself and it is just another fabulous step toward optimal health and excellent digestive system. The body should never be overloaded with food to digest. This accelerates the aging process. Who wants that? And “aging” is not meant only in regard to aesthetics; this is not a vanity issue (though it could be, and so what?). One is aging the body’s organs by overworking them.

Hara Hachi Bu is also a very healthful exercise of control — control of mind, body, and self. Build a strong mind 😉 . Eventually, it becomes normal, though, and no longer something that takes effort or discipline, as your body and, probably more your mind, adapt. Also, always — whether practicing Hara Hachi Bu or not — take your time; don’t ever rush when eating.

For me, as my journey progresses into greater levels of health, I find that I have slowly, without realizing it at first, eaten less and less over time. Once you have saturated your cells with nutrients, it begins repairing whatever damage you did. It may take a while! Some folks take years of having to eat optimally to get to a level another, less toxic or maybe just less prone-to-damage person may be. It’s all up to the body AND how well you feed it. Dr. Fuhrman says the most important thing is CONSISTENCY. I agree. If one is constantly see-sawing and going off-and-on, bingeing, “falling off the wagon” — I always hated that expression — then you are actually setting yourself back further than if you’d never started the health journey to begin. And that’s a scientific truth; it’s not a psychological/mental  metaphor — refer back to my EYE OPENER quote from Dr. Fuhrman at the beginning of this post for the 4-1-1; or should I say, “the 9-1-1”?!!

Here is a quote from Dr. Fuhrman:

“As the nutritional quality of your diet improves and as your body’s nutrient levels increase, you can be satisfied with fewer calories.  The goal is to be satisfied nutritionally, physically, emotionally, getting pleasure from eating, not feeling deprived, while at the same time consuming less calories, but not wanting more.”

It happens, People! Believe me, it does.

Conquer overeating, get your digestion in good order, say goodbye to fake “hunger,” — all achieved through adherence to “nutritional excellence” via Eating To Live, and begin a hara hachi bu practice ;^) A similar practice was employed by the Israeli Essenes: Two thousand years ago the Essenes in Israel taught that we should, “Eat your fill at one meal, noting the quantity of food you consume. From that time on, eat a third less.”  Good advice!

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The Power of Cruciferous…Diet and Cancer…

Here are some excerpts from Dr. Joel Fuhrman, whose dietary protocol I have followed faithfully for 7 (!) years now — BEST thing EVER, I’ve done for my health; and, of course, I do the vegan version (which is the ultimate dietary protocol Photobucket - Video and Image Hosting)

But first:

“To help you remember the importance of raw vegetables, put a big sign on your refrigerator that says,

The Salad is the Main Dish.‘”
“Eating a huge, delicious salad is the secret to successful weight control and a long healthy life.” _Dr. Fuhrman, from Eat To Live

DR. FUHRMAN’S TOP 30 SUPERFOODS-Exerption, EatRightAmerica.com


These exerpts are specifically from his blog, “Disease Proof,” regarding cancer and diet:

Fuhrman on Cruciferous and Cancers:

“Scientific research has shown a strong positive association between the consumption of green vegetables and a reduction of all the leading causes of death in humans.1 Cruciferous vegetables—in particular broccoli, Brussels sprouts, cabbage, kale, bok choy, collards, watercress, and arugula, to name a few—are loaded with disease-protecting micronutrients and powerful compounds that promote detoxification.”Excerption, Disease Proof

“Substances newly discovered in broccoli cabbage sprouts sweep toxins out of cells. Substances found in nuts and beans prevent damage to our cells’ DNA. Other compounds in beets, peppers, and tomatoes fight cancerous changes in cells. Oranges and apples protect our blood vessels from damage that could lead to heart disease.”
Excerption, Disease Proof

“Green vegetables have demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.
Isothiocyanates (ITCs), which are perhaps the best studied, have been shown to provide protection against environmental carcinogen exposure by inducing detoxification pathways, thereby neutralizing potential carcinogens. These vegetables also contain indole-3-carbinol (I3C). Indole-3-carbinol has been shown to reduce the risk of breast cancer by decreasing estrogen activity.
Important recent studies have shown that cruciferous vegetables and the compounds they contain can do the following:

* halt the growth of breast cancer cells1
* dramatically reduce the risk of colon cancer2
* prevent the replication of prostate cancer cells and induce death of cancerous cells3
* inhibit the progression of lung cancer4

_Excerption, Disease Proof

“Studies have repeatedly shown the correlation between consumption of raw vegetables and fresh fruits and a lower incidence of various cancers, including those of the breast, colon, rectum, lung, stomach, prostate, and pancreas.3 This means that your risk of cancer decreases with an increased intake of fruits and vegetables, and the earlier in life you start eating large amounts of these foods, the more protection you get…”
_Excerption, Disease Proof

“Cruciferous vegetables contain phytochemicals that have unique abilities to modify human hormones, detoxify compounds, and prevent toxic compounds from binding to human DNA, preventing toxins from causing DNA damage that could lead to cancer.

Cruciferous vegetables are unique in that they are rich sources of sulfur-containing compounds known as glucosinolates. It is the presence of glucosinolates that makes a vegetable earn the designation of cruciferous. There have been over 120 glucosinolates identified. These compounds help produce other healthful compounds, which is important since humans do not absorb glucosinolates well.

Myrosinase is an enzyme that is compartmentalized (separated) in the cell walls of cruciferous vegetables. It is released only when the cell walls are damaged (for example, via chewing, chopping, blending, or juicing), at which point it catalyzes the conversion of glucosinolates into isothiocyanates (ITCs) such as indole 3-carbonole. These ITCs are well absorbed and have potent and diverse beneficial effects in humans and other animals.

Myrosinase is deactivated by cooking. The more the food is heated, the more is lost. As a result, fewer isothiocyanates are produced when we cook and overcook these vegetables. Maximum levels of these highly potent anticancer compounds are available from raw vegetables that are somewhat bitter, such as broccoli sprouts, watercress, and arugula.The very high levels of isothiocyanates (ITCs) produced by these foods give that “bitter” taste. However, myrosinase also is produced by the gut flora, so absorption of compounds derived from cruciferous vegetables is still possible from cooked greens.

Sulforaphane, broccoli’s much studied compound, is an isothiocyanate that has a unique mechanism of action. This compound blocks chemical-initiated tumor formation and induces cell cycle arrest in abnormal cells, meaning that it inhibits growth and induces cell death in cells with early cancerous changes in a dose-dependent manner (i.e., the more you eat, the better). Recent studies show that the amount of sulforaphane derived from eating a reasonable amount of broccoli can have dramatic effects to protect against colon cancer.” Excerption, Disease Proof

“Phytochemicals, or plant-derived chemicals, occur naturally in plants (phyto means “plant”). These nutrients, which scientists are just starting to discover and name, have tremendously beneficial effects on human physiology. The effects of our not consuming sufficient amounts of them are even more astounding–premature death from cancer and atherosclerosis.”Excerption, Disease Proof

“Cancer is a bizarre end-stage disease that responds in an unpredictable fashion, but dietary protocols that include vegetable juicing and high intake of cruciferous vegetables offer the most potential for treatment and for increasing the survival of cancer patients.”

Read here for more.

Breast, Colon, Lung Cancers and the power of Broccoli compounds

And here is Dr. Fuhrman’s Famous Anti-Cancer Soup AND his ANTI-CANCER PROTOCOL, he so generously posted — all to get you started!

Kale and Collards
Swiss Chard
Broccoli rabe
3 stalks leeks
Broccoli sprouts
Mushrooms diced
3 carrots, diced
3 parsnips, diced
4 zucchini
1/2 C Split peas
1/2 C Lentils
1/2  C Adzuki beans
3 onions
10 oz. celery juice
20 oz. carrot juice
30 oz water
2 TB Vogue – Vegebase  (Whole Foods will have this)

-Fill large pot with water, juices, and two tablespoons of VegeBase.
-Put peeled onions, unpeeled zucchinis, carefully cleaned leeks and beans in large pot, and simmer until zucchinis, leeks & onions are soft enough to blend or food process.
-While waiting for veggies to soften in pot, blend or food process all other ingredients until smooth. (I use half of the bunches of greens.)
-You will need a big bowl to put them in while waiting for zucchini, onions, and leeks to soften for food processing.
-When zucchini, onions and leeks are soft, blend or food process them.
-Put everything in the pot and simmer on low for 1.5 hours.

Making Green soup takes some time–but if you have a really big pot you can cook two weeks’ worth at once. If you can’t find or are missing an ingredient or two it really will not matter. Recipe adaptation by Janine Kroner; excerption, Disease Proof.


“While fruits and vegetables are excellent sources of nutrients, the consumption of vegetables is more helpful in reducing cancer because they contain much higher amounts of cancer-protective compounds–especially green vegetables. Among these green vegetables, the cruciferous family has demonstrated the most dramatic protection against cancer. Cruciferous vegetables (broccoli, brussels sprouts, cauliflower, kale, bok choy, collards, arugala, watercress, and cabbage) contain a symphony of phytonutrients with potent anti-cancer effects.

Isothiocyanates (ITCs), which are perhaps the best studied, have been shown to provide protection against environmental carcinogen exposure by inducing detoxification pathways, thereby neutralizing potential carcinogens. These vegetables also contain indole-3-carbinol (I3C). Indole-3-carbinol has been shown to reduce the risk of breast cancer by decreasing estrogen activity.

Important recent studies have shown that cruciferous vegetables
and the compounds they contain can do the following:

* halt the growth of breast cancer cells1
* dramatically reduce the risk of colon cancer2
* prevent the replication of prostate cancer cells and induce death of cancerous cells3
* inhibit the progression of lung cancer4

Excerption, Disease Proof

OH, and don’t think you can supplement your way to health with concentrated extracts of flavonoids or “nutrients” from broccoli or other greens or any of the magikal potions of today — IT WON’T WORK!

A thousand THANK YOU’s, Dr. FuhrmanPhotobucket - Video and Image Hosting


Here are some of my own pictures of cruciferous; some, you may not think of straight away as cruciferous: Here’s a reminder  🙂  Look for some of these in your produce section:

Watercress Tree

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Radish Greens! Don’t throw them away!! *

Hint: if your market has all the green tops cut off of some of the nutritious veggies, get friendly with your produce clerk! Ask if they can look in the back for any they’ve cut off, or if they can save them for you…say, you will pick them up on Wednesdays, etc. Some are happy to do it. You may get them free, depending on the store, the management, or the produce clerks 😀 *

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Broccoli Sprouts:

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Ravishing Radishes:

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Oh, So Fabulous Broccoli Greens! (Got these from the farmer’s market. You can ask them, also, if they have any of the greens there (usually in a ‘throw-away’ box behind the stand) with their broccoli. Most often, they give it away! But I always pay them something for it…well, usually ;D

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Turnip Greens SUper nutritious:

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Watermelon Radish (just so gorgeous):
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Baby Bok Choi (growing on my balcony!) ANY — one of the cruciferous cabbages, highest on the nutrient-density list:
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Dinosaur or Italian Kale (baby version):

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Ahh, behold the beauty: Orange Cauliflower:

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Oh, and have you tried KOHLRABI?! Delicious! Oh, you must, you must; no exception! The greens AND the bulbs (yes, the bulbs have the cancer-fighting components!) Sweet, too. Comes in a purple variety as well; it’s not as sweet. Looks like a root, but it’s not; it’s — yep — a mighty cruciferous!

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Oh, boi, more Choi ;^D

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Don’t think you can get THAT many greens in your diet? Hmph. Think again!

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Yep, pull out the blender (a power blender*is optimal) and make yourself a Green Smoothie. You’ll be AMAZED at how many greens you can get this way — and, yes, it’s all gonna be absorbed and utilized by your body. Trust me: You’ll know it’s workin’!! Seriously…if you do nothing else, add a HUGE green smoothie _every day_ (make sure to use LOTS of leafies and not just a few leaves to a ton of fruit!) to your life, and you will become healthier (and lose weight without trying).

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How about some of my “BRAWcamole”?

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Hey, you can even dry the leafies for a crunchy snack! Grind that up to a powder (make a salt sub or your own veg-broth powder) and add to soups or smoothies, even.
Curly Kale:
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OR, Try My Kale Chips recipe!!!


More radishes, Watercress, and Oh, please, DO NOT forget Collards! One of the more inexpensive greens, and it’s at the top of the nutrient-density list!!

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Just some more beautiful cabbages (all from the cabbage family are cruciferous, sprouts too!): White Cauliflower and Purple Cabbage:

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SO. The take home message, Folks…EAT YOUR GREENS! Get ’em any way you have toPhotobucket - Video and Image Hosting

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