No measurements are needed in this simple chip recipe. In fact, you can do it in six lightening-fast steps:

1. Preheat the oven to 300 degrees.
2. Wash and dry one bunch of kale.
3. Chop or rip the kale into bite-size pieces, removing the tough stems as you go.
4. In a large bowl, toss the kale pieces with a few drizzles of olive oil and a few shakes of your favorite sea salt.
5. Spread the kale pieces in a single layer on a baking sheet.
6. Bake for 10-20 minutes until kale is crisp but not browned. (Keep an eye on your chips—they taste best when they’re still dark green. Burnt kale has a pretty unpleasant flavor, believe it or not!)

Olive oil and sea salt not doing it for you? You can flavor these chips any way you want, just like regular potato chips. Here are a few ideas to get you started:

1. Salt-n-pepper chips: toss a half-teaspoon of pepper in with the raw kale pieces.
2. Spicy chips: throw a few shakes of red pepper flakes into the bowl before baking.
3. Garlic Parmesan chips: toss a half-teaspoon of garlic in with the raw kale pieces, then sprinkle a generous helping of freshly-grated Parmesan cheese over the chips after they’ve baked.
4. Asian-inspired chips: replace the olive oil with a splash of soy sauce and a drizzle of sesame oil.
5. Bright lemon chips: Squeeze half a lemon over the raw kale pieces after you’ve mixed in the olive oil and sea salt.

How did your kale chips turn out?

Tell us about it in the comments below!

Well, this marks the end of the Anatomy of a Detox series, and, in my humble opinion, I believe that having an arsenal of healthy go-to recipes is essential for a detox success. When it comes to the food, it’s imperative to eat clean. So if you find yourself in the center aisles of the grocery store, you are lost – turn around and head back to the perimeter!

You’ll notice that when you undertake a cleanse or simply embark on a clean eating lifestyle, you will find that your grocery store trips will be quick, because you get to skip the interior of the grocery store altogether. However, you will also notice that you will be in the grocery store far more frequently than before, because the emphasis is on freshness – fresh fruit, vegetables and proteins. But trust me when I say that you’ll get used to it!

I will end this series by sharing a few of my favorite clean recipes, and bid you good luck in your detoxification efforts!

Beet, Apple, Mint Juice

Serves 1
Press 1 small beet, 5 chopped carrots, 1 cored apple and ¼ cup fresh mint through a juice extractor and serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Green Machine Smoothie

Serves 2
Combine 6 chopped romaine leaves, 4 chopped kale leaves, ½ cup fresh parsley sprigs, ½ cup frozen pineapple, ½ cup frozen mango, 1 inch fresh ginger and ½ cup cold water. Blend ingredients until smooth.

Grape Fruit, Carrot and Ginger Juice

Serves 1
Press 2 chopped grapefruit (peel and pith removed), 5 chopped carrots, 1 inch fresh ginger (peeled and chopped) and feed through a juice extractor; serve immediately. Alternately, in a blender, blend all ingredients and strain through a fine mesh sieve; serve immediately.

Toasted Coconut Muesli

Serves 1
In a bowl, combine 2 tbsp toasted unsweetened coconut flakes, 2 tbsp cooked gluten free rolled oats, ½ sliced apple, ¼ cup thawed frozen berries, ½ cup almond milk.

Quinoa, Poached Egg and Cucumber

Serves 2
Heat 1 tbsp olive oil in a skillet over medium heat. Add 1 sliced garlic clove and cook for 1 minute. Add 5oz rinsed spinach and steam, covered, until wilted, about 1 minute; season with coarse salt.

Rinse pan and add 2 inches of water and bring to boil. Add 1 peeled and thinly sliced carrot and cook until tender; about 1 minute. Remove from water and combine with spinach. Reduce heat to simmer and poach 2 large eggs for 3-4 minutes. Divide 1 ½ cups of cooked quinoa between 2 bowls. Top with egg, spinach, carrots and thinly sliced cucumber. In a bowl whisk 1tsp white wine vinegar, 2 tbsp olive oil and ½ tsp coarse salt and drizzle over the salad. Sprinkle with red chili flakes and 1 tsp fresh chives.

Good luck on your detox, and share with me any questions, concerns, or comments, as always!

All protein doesn’t need to come from an animal source – there are other ways to get protein into our diet without having to resort to animal-based proteins, which can impede the detoxing process. Protein can be found in abundance in chia seeds, hemp seeds, vegan protein powder, nuts, seeds and many legumes, including the glorious chickpea.

Currently, I’m having a love affair with chickpeas. Whether I’m on a detox or not, these fiber and protein dynamos are a great addition to any diet because they keep us full, and help the body eliminate waste – the whole purpose of a cleanse. Chickpeas make for an excellent detox-style supper because they’re high in nutrients, loaded with fiber, and for those of us who are meat lovers, they act as a fitting meat substitute. Believe me when I say chickpeas won’t leave you wanting more.

This recipe combines some of my favorite ingredients: cauliflower, chickpeas, Curry and coconut milk, and is beyond easy to prepare and 100% satisfying. Because of the ingredients, this meal not only leave you feeling fuller longer, but it will help to regulate your blood sugar, essential to reducing cravings. Because of the coconut milk, this dish will help speed metabolism, too – oh yes, coconut has that power!

Curried Coconut and Chickpeas

• two 398 ml can (three cups) cooked and drained chickpeas
• one head of cauliflower
• four cloves or garlic, minced
• one shallot, minced
• one tbsp coconut oil
• one tsp sea salt
• one tsp Curry
• one tsp turmeric
• one tsp red chili flakes
• 160 ml (1/3 cup) coconut milk
• one tbsp cilantro leaves

In a pot of boiling salted water, blanch the cauliflower by cooking them in boiling water for 3 minutes, then drain and set aside. Heat the coconut oil in a large sauté pan on medium high heat and add the shallots, garlic, curry, turmeric, chili flakes and one-half of the salt. Cook until everything is translucent and fragrant, about 4 minutes or so. Add the cauliflower and cook for 3 minutes, allowing some color to develop, then add the chickpeas and season with the remaining salt. Stir and cook for 3 minutes and then de-glaze with coconut milk. Be sure to scrape the bottom of the pan. Remove from heat and stir in cilantro leaves and serve!

Nutritional info on potatoes

A single cup serving of a potato is a good source of:

• Vitamin C (25% of DV)
• Vitamin B6 (20% of DV)
• Copper (20% of DV)
• Potassium (15% of DV)
• Manganese (14% of DV)
• Dietary Fiber (14% of DV)

Nutritionally dense, the same 1 cup serving is only 58 calories.

To keep the benefits of this fibrous veggie intact, avoid adding butter or sour cream, or deep frying. For a bit of healthful flavor, add some yogurt and chives. Not only will you be getting the probiotic power of yogurt, but also the protein power.

Antioxidant Phytonutrients are part of this tuber’s charm. Included are carotennoids, flavonoids, and caffeic acid, and patatin, all which knock-out free radicals. New research from the Agricultural Research Service has found that the potato is an antioxidant powerhouse that can contend with the goodness found in spinach, broccoli, and Brussels sprouts. Potatoes are a lively and nutritional addition to your diet.

Potato Lore

Potatoes are from South America and have been grown in the Andes for somewhere between 4,000-7,000 years.  The potato is easy to grow in high altitudes, which explains its profundity. There are over 5,000 varieties of potatoes in the world and 3,000 of them are grown in the Andes. Of all of these, about 100 are cultivated for edibility.

The potato was introduced to Europe by Spanish explorers in the 16^th century. Spanish sailors used potatoes aboard ship to prevent scurvy.

Yet, the spread of the potato was hard-won. Even though the potato is easy and inexpensive to grow, people were suspicious of this tuber since it is a member of the nightshade (translated as ‘poisonous’) family. But also, because the potato went unmentioned in biblical texts, some people believed that potatoes would cause disease.

Of course, the famous Irish Potato Famine is legendary, causing one of the largest diasporas in history. A blight caused widespread starvation throughout Ireland, killing over 750,000 people. As a result, hundreds of thousands of people emigrated from Ireland to find succor elsewhere.

Potatoes were imported to the United States in the 18^th century by the Irish (irony, anyone?) Due to prejudice and distrust, non-Irish immigrants avoided this tuber. It wasn’t until the 19^th century, with proven ease of cultivation and cheap production, that the potato finally caught on.

Over time, the reputation of this vegetable changed, but only with a grand marketing scheme. Many governments made efforts to ‘rebrand’ the potato. And the rest, as they say, is history - the potato is now the #1 produced veggie crop in the world.

Selection and Storage of potatoes

Avoid purchasing the big plastic bag of potatoes. The plastic can sometimes hasten the decay of the entire bag of potatoes. Instead, choose from the bulk bin, which allows you to choose each potato individually. Don’t bother with potatoes that have been pre-cleaned. A potato still in its ‘dirt’ has greater protection from any bacteria that may be picked up along its transport from farm to store.

Choose tubers that are firm and smooth. Pass up any that are oddly shaped or showing dry or wet rot. Avoid potatoes that are sprouting or green in color. The green coloring is indicative of solanine, a toxic substance which can cause headaches, diarrhea, and circulatory or respiratory issues.

Potatoes store best in a dark, dry place, with a temperature between 45-50^o F (7-10^oC). And while most modern families don’t have a root cellar, you should be able to find a place in your home where you can emulate these conditions.

But avoid the fridge as it breaks down the starch in the tuber into sugar—destroying the taste of the potato. Avoid direct sunlight as it hastens decay and the production of solanine. Store potatoes in a paper or burlap sack. Don’t store potatoes near any onions as they will hasten each other’s decay.

Potato Apple Harvest Pancakes

Combined with the harvest sweetness of apples, Potato Apple Pancakes offer the perfect weekend pick-me-up to get your day flowing!

• 2 cups potato pulp
• ½ cup apple pulp - Click here for nutritional benefits of Apples
• 1 ½ cups almond or other nut milk - Click here for a nutritional profile on Almonds
• 4 egg whites or egg replacement
• ½ cups spelt or quinoa flour
• ½ tsp pepper
• 1 ½ tsps sea salt or real salt
• Oil spray, ghee, or light oil for cooking
• Apple topping (recipe below)

Mix all pulp and nut milk in a small bowl. In a large bowl, mix egg whites, flour, and spices. Add pulp mixture and blend. Heat oil in a large frying pan. Use 3 Tbs of batter per pancake. Brown until crispy on each side. Serve with Apple Topping.

Apple Topping

• Apple pulp
• Add ½ tsp of apple juice to moisten

Conversion Guide

• 6 medium apples = 2 cups of juice
• 6 medium apples = 1 ½ cups of pulp
• 8 potatoes = approx 2 cups pulp

Garlic

Nutritional Benefits of Garlic

Garlic’s powerbase comes from its sulfur compounds. These compounds are not only responsible for its pungent smell, but are the source for garlic’s myriad of health benefits.

Garlic is also a fantastic source of manganese (which feeds our mitochondria – the energy production factories of our bodies). Garlic also offers vitamin B6,  vitamin C and selenium; all are working hard as antioxidants to provide health benefits.

Garlic Rocks for Heart Health

Garlic is a protector of our cardio system. It can lower cholesterol, but more importantly, garlic’s key nutrients protect our blood cell and blood vessels. This keeps our hearth healthy and the blood flowing. Garlic helps to reduce plaque formation and clogging.

Part of these benefits are attributable to garlic’s ability to lower blood pressure. Garlic is an important addition to our daily diet for keeping our heart and blood pressure in top working order.

It’s an Anti-Inflammatory

Garlic brings the pain when it comes to reducing inflammation. From our muscular, skeletal, and our respiratory system, garlic is an all around tonic. Garlic is thought to also combat obesity, which is believed to be in many ways just another form of inflammation. If you’re trying to reduce your weight, eat more raw garlic!

Garlic is an Antibacterial and Antiviral

Garlic’s super claim to fame is its antibacterial and antiviral properties. Garlic is proven to control infection from bacteria and viruses. It also controls infection from yeasts, fungus, and worms. Garlic is an overall cleanser of our body’s system and can assist us in maintaining optimum overall health.

Iron Metabolism Done Right

It’s also thought that garlic is key in helping our bodies properly metabolize iron. Iron is an important nutrient for our blood and cells. Garlic helps the transportation of a protein called ferroportin, which helps keep the iron moving through our bodies as it’s needed.

Raw vs. Cooked Garlic

It is generally recommended to include one clove of garlic in your diet at least once a day. To obtain the best that garlic has to offer, eat the clove raw.

Here’s some general tips for easy handling of your garlic:

• To use garlic, separate a clove from what’s called the “bulb”. To remove the skin easily, place the clove on a hard surface and then gently apply pressure with the palm of your hand at an angle. The skin will separate and you then can peel it away.
• To give the garlic’s enzymes a chance to activate, peel your clove at least 5 minutes before adding it to your juice. This method lets the garlic reach its peak proficiency before combining it with other ingredients.
• If raw garlic simply doesn’t do it for you, consider adding it to just about any dish you ever cooking.  Add it a few minutes before the end of cooking time will help it retain its verve. Cooking garlic too long reduces its health-promoting ability and brings forth a bitter flavor.

Garlic Yum!

• 2 tomatoes - Click here to learn more about how tomatoes keep you in tip-top shape
• 2 apples - Click here to find out more about apples
• 1 clove of garlic (prepare your clove 5 minutes before juicing)
• 1 sprig of parsley

Juice them, mix them, and enjoy them!

A little more about garlic

Garlic is native to central Asia. It has been grown for over 5,000 years, making it one of the oldest cultivated plants in the world.

But it was ancient Egyptians (Khemet) that first began to cultivate garlic. They held it as sacred and the garlic clove was often placed in the tombs of Pharoahs.

Also in Egypt, garlic was held as the pinnacle of the food pyramid (quite literally in fact, as it was given to the slaves that built the Pyramids to enhance their strength and endurance!)

In ancient Greece and Rome, athletes partook of garlic prior to competition and soldiers consumed it before battle. Garlic’s ‘power’ was held in high esteem.

Garlic traveled the world with migrating tribes and adventurers. It was found in India and China by the 6^th century BC.

In garlic’s long and distinguished history, it’s been used as a sacrament, for culinary endeavors, and for medicinal purposes. With current scientific research touting garlic’s healthful power, this little bulb continues to be as popular as ever.

Selection and storage of garlic

Choose fresh garlic whenever possible for your cooking or medicinal needs. Garlic’s greatness is found in its freshness.

Choose cloves that are plump and have an unbroken skin. Garlic should feel firm and not squishy. Steer clear of garlic that has begun to sprout or looks shriveled. The older the garlic, the less flavor and nutritional benefits it will provide. The size of the garlic bulb or cloves give little indication as to the quality.

Store garlic in a bowl or covered container in a cool and dark place. Avoid placing garlic in direct sun or near a heat source. Freezing or refrigerating garlic reduces both its flavor and nutritional value.

Fresh garlic of superior quality will keep for up to a month if stored well. However, once you break a garlic bulb open, the shelf life reduces dramatically to just a few days.

One of my favorite parts of late summer and early fall was my mom’s zucchini bread. Coming home after school, you would see me chowing down with a hunk of her zucchini bread fresh from the oven with melting butter. Yum!

I’ve altered her recipe a bit for more healthy eating (Mom didn’t know of spelt flour or alternative sweeteners), but the feeling is the same.

Enjoy!

Zucchiini Orange Loaf

• 4 eggs or egg substitute
• 1 ¾ cups honey or agave nectar
• ¾ cup applesauce* or canola oil
• 2/3 cup fresh orange juice
• 2 cups zucchini pulp
• 3 ¼ cups spelt, quinoa, or whole grain flour
• 1 ½ tsp baking powder
• 1 ½ tsp baking soda
• 1 tsp salt
• 2 ½ tsp cinnamon
• ½ tsp cloves
• 2 tsp grated orange peel**
• ½ cup chopped walnuts or pecans

*applesauce is a great way to lower the calories and fat of traditional bread and muffin recipes calling for oil. Choose an unsweetened or low sweetened apple sauce (or better yet, make your own!).

**use fresh orange peel from the oranges you’re using to juice! Use eith
Preheat oven to 350 F. In a large bowl, beat the eggs.  Add honey, orange juice, applesauce (or oil), and the zucchini pulp, and continue to beat until well-blended. Add the rest of the ingredients and mix. Bake 45-55 minutes in a non-stick (slightly greased) loaf pan.er organic oranges or wash the rind well. Create orange peel by using a rinder, a veggie peeler, or a grater.

Nutritional Benefits

Get some Antioxidant Super Powers! Zucchini provides 20% of your daily value of manganese and 17% of your daily value of Vitamin C.  Manganese feeds your mitochondria, which are your cellular energy centers. And Vitamin C brings all around health goodness.

Zucchini also contains beta-carotene and zinc. Alongside are some less common antioxidants such as lutein and zeaxantin, both of which are known to support strong, healthy eyes and prevent macular degeneration.

Zucchini provides a vast array of B-vitamins including folate, B1, B2, B3, B6, and choline. This spectrum of B vitamins provides support to blood sugar metabolism. The aforementioned manganese and zinc also add a boost. Extra support arrives with magnesium (10% of the daily value), and omega 3s (8% of the daily value).

Zucchini is a good source of fiber and of pectin, which helps maintain sugar balances and prevent type 2 diabetes.

Squash seeds have anti-microbial properties. This feature is great for digestive tract health and wellness. Squash seeds have a long history of being used against intestinal tapeworms and parasites.

About Zucchini

Zucchini (and squash in general) has a long and distinguished history. Scientists have found squash seeds in Mexico caves that have been preserved for over 10,000 years. Cultivation of this summer/late summer veggie began in Mexico and Central America and spread rapidly throughout the Western hemisphere.

For many Native American tribes, squash was considered to be a staple.  Along with corn (maize) and beans, the trio was called the “Three Sisters.”

Christopher Columbus brought squash to Spain, while other explorers of Portuguese and Spanish descent introduced the vegetable around the world.

Today, zucchini is cultivated worldwide. Top squash-growing states are California, Georgia, New York, and Florida, though Mexico tops the bill of squash production and exportation as 95% of all U.S. imported squash is of Mexican origin.

Selection and Storage

Look for zucchini that feel heavy for their size. Choose ones with dark green skins that are not overly hard. Note that the skin may naturally be striped or speckled.  Choose skins that are unblemished as zucchini are tender. Medium-size zucchini have the best consistency and flavor.  If growing your own zucchini, you can eat the squash blossoms.

Store the zucchini in the refrigerator.  Keep it unwashed and in a container with a lid. The squash will last for up to 7 days.

Festive Harvest Muffins

• 3 cups spelt, quinoa, or whole grain flour (of a combination thereof)
• 1 Tbs baking soda
• 3 ½ cups carrot pulp - Click here for more pulp ideas.
• 1 cup pineapple pulp
• 1 cup honey or agave nectar
• 2 Tbs cinnamon
• 1 tsp nutmeg
• 6 egg whites
• 1 Tbs vanilla
• 1 cup applesauce* or canola oil
• 1 ½ cups crushed walnuts

*A note on applesauce: Using applesauce as a substitute for oil is a heart healthy way to cut calories, increase nutrient density, and make baked treats better for the body.  Substitution is equal: 1 cup applesauce for 1 cup oil.  Consider making your own applesauce or choose low-sugar applesauce to keep the calories and sweetness in check.

Directions: Preheat the oven to 350^o F. Grease muffin pan.  Mix the pulp well with flour. Add egg whites, vanilla, honey, and applesauce or oil and blend into the pulp mixture. Mix in nuts. Fill muffin pans. Bake for 45 minutes or until golden brown.

Carrots – The Nutritional Low Down

Carrots are a root vegetable filled with the uber-antioxidant beta-carotene. Carrots offer not only the power of beta-carotene, but a whole host of additional antioxidants, including those that boast cardiovascular and anti-cancer benefits.

Antioxidants are the name of the game with carrot consumption. Carrots bring the fight against free radicals up close and personal, but with a power-packed arsenal.

Carrots do contain the more staid antioxidants like Vitamin A and Vitamin C, but they also bring phytonutrients like the aforementioned beta-carotene.  Additionally, their phytonutrient power includes alpha-carotene and lutein; hdroxycinnamic acids including caffeic, coumari, and ferulic; and anthocyanindins such as cyanidins and malvidins.

And the cool part is that Carrots come in the autumn colors of red, purple, orange, and yellow.  Celebrate your harvest by munching on any variety and know that their antioxidant power is yours.

Cardiovascular Health is the product of this high voltage anti-oxidant power of carrots. Carrots help our arteries stay healthy and whole so they can carry on with the movement of highly oxygenated blood.

Research shows that vegetables with a deep shade of orange/yellow are the most protective against cardiovascular disease. Within that color group, carrots were found to be the single most risk-reducing food.

Vision Health is another claim to fame of the carrot. Research shows that, especially for women, consuming carrots at least twice a week reduces the risk of glaucoma.

Fighting Colon Cancer is another added benefit of consuming carrots. While research in this area continues, the consumption of carrot juice has shown a decreased risk in colon cancer by participants consuming 1.5 cups of fresh carrot juice daily.

Selection and Storage

Choose carrot roots that are firm, smooth, bright and deep in color. They should also be fairly straight in shape.  If they’re forked, cracked, limp, or rubbery, you’ll want to give them a pass. If there are stems attached then look for ones that are bright green and feathery.

Carrots keep for a very long time if properly stored. Keep carrots in the coolest part of the refrigerator, preferably in a plastic bag or wrapped in a paper towel.  Consume carrots within two weeks.

The versatile wheatgrass…

There are so many ways to enjoy wheatgrass – fresh, dried, frozen or baked, and yes, that’s right, I said baked. Wheatgrass, although very versatile, can seem kind of one-note, unless of course you are willing to throw away the rule book and think outside of the box.

When I think of wheatgrass, I certainly think of it as a restorative shot, as most people do too. But wheatgrass can be so much more if you let it. I liken wheatgrass to my favorite greens, like spinach or kale, and therefore I feel it’s appropriately placed in some of my favorite recipes. What can I say – it’s the chef in me.

Thinking outside the box with wheatgrass

I’ve made a basil pesto with wheatgrass, and it was absolutely delicious. Seeing first hand just how versatile wheatgrass can be ignited a fire in me, and this fire only wants to cook with it!

This past weekend I felt like baking, which was a bit out of the ordinary as I generally have more of a salty tooth. But this weekend my sweet tooth was begging to be tamed. So I decided on zucchini bread. And with a bag of frozen wheatgrass pulp staring me right in the face, the chef brain in my head started to spin her wheels; “why not use the pulp in the bread?”, and I learned a long time ago to listen when she speaks. However, when she starts telling me to do evil things, I’ll consult my priest.

Although I have cooked with pulp before, I am continually surprised at how well it blends in recipes, yielding completely to the desired flavor. Pulp is quickly becoming my new “it” ingredient. A friend of mine recently commented that soon I would be making smoothies with it, to which I replied “I just might, I just might…”

Zucchini and Wheatgrass Bread

Preheat oven to 350 degrees.

Sift together:

• 1 ½ cups sifted all purpose flour
• 1 ½ tsp baking soda
• ¼ tsp cinnamon

Add:

• ¾ cup sugar
• 2 beaten eggs
• ½ cup vegetable oil
• 1 tsp vanilla
• ½ tsp salt

Blend in a few swift strokes:

• ¾ cup grated zucchini
• ¾ cup wheatgrass pulp

Bake in a greased pan about 1 hour. Cool in the pan for 10 minutes, and then turn out onto a rack for further cooling.

Turmeric is primarily known for its anti-inflammatory properties. Turmeric is so good a combating inflammation, it’s been suggested as a replacement to pharmaceuticals, without the side effects.  Turmeric’s active ingredient is curcumin, which is what gives turmeric its notable color.

But Turmeric is a giant when it comes to health:

• An antiseptic and antibacterial agent you can use to disinfect cuts and burns.
• Naturally detoxifies the liver.  Regular use combined with a liver cleanse will keep this vital organ at peak condition
• A treatment for inflammatory diseases such as arthritis.  Turmeric has been shown to reduce swelling, stiffness, and enabled arthritic suffers to move and walk longer.
• Can be used regularly after athletic endeavors to keep the muscles supple and the joints lubricated.
• Used as a treatment for depression by Chinese medicine.
• Has a deep research history in the treatment of cancer from either stopping tumor formation or destroy cancer cells. The research includes data on breast, prostate, pancreatic, and childhood leukemia.
• Is thought to protect against the advent and/or progression of Alzheimer’s disease by removing the plaque build-up from the brain.
• May reduce the risk of heart disease.
• Used in Chinese and Indian medicine to also treat jaundice, chest pain, bruises, toothache, hemorrhage, bloody urine, flatulence, and menstrual issues.

Turmeric can be taken in raw, powder, pill, or tincture form.  It’s typically used either raw or as a powder when cooking.  As a general supplement, you can take turmeric as a pill or tincture.

Contraindications: If you have gallstones or a bile obstructions or are pregnant, please consult your health practitioner before using turmeric.

Nutritional Breakdown of Turmeric

A 2 teaspoon serving of turmeric contains only 16 calories, and:

• 18% of the daily value of manganese. Here’s some great recipes for getting your daily dose of manganese!
• 10.4% of the daily value of iron
• 4% of the daily value of Vitamin B6
• 3.3% of the daily value of potassium

Sun Milk

• ¼ cup turmeric powder
• ½ cup purified water
• 1 cup of almond milk (need to learn how to make almond milk?)
• 1 tsp almond oil
• Honey or agave nectar to taste.

In a small saucepan, mix the turmeric and water until it boils.  Reduce heat, stirring constantly, until a paste forms.  The paste is good for up to 40 days stored in an air tight container that’s placed in the refrigerator.

After making the paste, blend together 1 cup of almond or other nut milk with 1 tsp of almond oil, ¼ teaspoon of turmeric paste.  Add honey or agave nectar to taste.

Raw option: add turmeric to nut milk or raw milk and serve cold.

A Little History

Turmeric has a long history in its native Indonesia and India where it has been used for over 5,000 years.  While used as a textile dye and in cooking, turmeric is hailed as primary member of ancient pharmacopeias and used in both Indian (Ayurvedia) and Chinese medicines.

Introduced to Europe as early as the 13^th century, Turmeric was largely ignored by the West until recent research about its amazing medicinal properties gained public awareness. Turmeric has been called ‘Indian saffron’ due to its deep yellow-orange color.

Selection and Storage

Because Turmeric is an Eastern spice, check local ethnic markets to see what varieties of turmeric are available.  They may have the raw rhizome or a wider selection of turmeric. The color of turmeric differs per variety, so it’s not an indicator of freshness.

For the full benefits of turmeric, choose raw or powdered turmeric rather than a curry powder mix.  There is typically little turmeric in curry mixes.

Store the turmeric powder in a tightly sealed container in a cool, dark, and dry place.  Fresh turmeric should be stored in the refrigerator.

The power of fruit and vegetable pulp is concentrated dietary fiber packed with vitamins and minerals that are densely bio available. Using the pulp in recipes not only adds fiber, but also adds extra moisture to recipes or bulk to a recipe providing nutritious ‘filler.’ The moisture in your pulp will vary based on the power of your juicer. A high-powered juicer will produce a drier pulp as a low-powered juicer will create a wetter pulp. Pulp from both machines adds fiber and roughage to whatever recipe you use it in.

Pulp Time Line

Use the pulp immediately if you can, otherwise place it in a bag or container and freeze it. The enzymes in the fresh pulp will start to dissolve quickly, but freezing the pulp will stall that chemical reaction.  That’s because the fibrous property of the pulp is fairly stable and freezing it will extend it’s usability.

Things to do with juice pulp!

Re-Purposing the Pulp Possibilities

What to do with fruit pulp:

• Add some lemon juice and freeze to make a light and delightful sorbet.
• Mix with oil and vinegar to create a salad dressing.
• Turn into a marinade for poultry, pork, or tofu by adding olive oil and apple cider vinegar or lime juice.
• Berry pulp is a great topping for yogurt, ice cream, and muffins.
• Mix soft fruit pulp with a bit of water and put in ice cube trays and freeze for a fruity summer popsicle.
• Add berry pulp or pulp from peaches, pears, orange, apple, and apricots to muffin, bread, or pie recipes and in replacement of whole fruit.
• Feed it to the birds, but first test out a variety of pulps to see which our avian friends prefer.
• Add to the feed for livestock.

What to do with vegetable pulp:

• Mix with yogurt or cream cheese and spices for a cracker or veggie dip.
• Mix with buttermilk or yogurt to create a salad dressing.
• Mix with green onion, minced garlic, and salt for a tasty spread for atop a veggie or cold-cut sandwich.
• Mix in with your pet’s food to provide extra fiber and nutrition. The raw food in their diet will add sheen to their coat and an extra spring to their step. Give them a few days to get used to the idea.
• Add celery, carrot, or beet carrot pulp to burgers, meatballs, and meatloaf to add an extra zing.
• Thicken soups, stews, and gravies with the pulp rather than sing cornstarch.
• Use in ‘layered’ recipes such as lasagna, moussaka, and terrines.

Compost

If you’re an avid juicer like me, then you’ll most likely end up with more pulp than you’ll know what to do with.  If excess pulp is taking over your kitchen, consider composting the pulp to create a healthy fertilizer for your home garden or yard. The compost will create a rich, loamy soil, packed with nutrients your vegetable or flower garden will thank you for.