DESIREE’S KNOCKOUT CRANBERRY SALSA

One bag (1 lb) frozen or fresh (unsweetened) whole cranberries

One third cup lemon juice

One third cup (or a little more if desired) Demerara pure cane sugar (Available at most whole foods stores)

One bunch finely chopped spring green onions or chives

7 to 8 cloves finely chopped garlic cloves

5 to 6 finely chopped seeded jalapeno peppers

Salt to taste

Recipe – Bring a quart of water to boil.  Turn off the heat and add the cranberries.  Let cranberries soak in the water for about two minutes, then drain them very well (they should not be watery) and let them cool.  In a separate bowl, mix lemon juice, Demerara sugar, chopped chives or green onions, garlic and jalapeno peppers.  Add the cranberries and mix gently.  Add salt and adjust taste.  The mix should taste medium sweet-sour, a little spicy hot and not too salty – In other words, it should be a harmonious blend of the complex flavors of the ingredients used in this recipe.  Put the prepared mix in a beautiful serving bowl and let it chill in the fridge for a few hours.  

Service – Prior to serving, arrange some high quality whole grain or multi grain crackers on a platter and place the cranberry salsa in the serving bowl in the middle.  Garnish the salsa with some fresh, finely chopped chives.   This salsa makes for an ultra-delicious and unique appetizer that also goes well with a couple of French cheeses like Organic Camembert or Brie.  A glass of quality semi-sweet red wine can be served along with the crackers. 

Enjoy the mutually complementary health benefits of fresh cranberries, whole grains, a little organic cheese, and a good wine - ALL in this ONE fabulous appetizer!

DESIREE’S WINTER-MANGO RELISH & APPETIZER

Mangoes are a Summer fruit, but medium-ripe sweet mangoes can be purchased in the Winter months as well, and they can add just the right amount of  fresh scent and taste that can “wake-up” an ordinary holiday menu and make it truly unique and tantalizing.  Try this unique recipe as a side item that will add a unique piquancy to your turkey dinner this year, or serve it by itself as an irresistable appetizer:

3 or 4 Medium-ripe sweet mangoes

2 -3 Teaspoons very finely chopped fresh ginger

1 Small bunch very finely chopped chives or green onions

Salt – A pinch or to taste

3 to 5 Tea spoons lemon juice

2 to 3 Tea spoons brown sugar or soft jaggery powder (Jaggery is a crude cane sugar available at most ethnic stores).

Few dashes soy sauce

1 Tea spoon coarse crushed red chilli peppers

1/2 – 1 Tea spoon very finely chopped jalapeno peppers 

Recipe & Service – Cut magoes neatly into small diamond shaped cubes and chill the cubes in the fridge.  In a bowl, mix all the remaining ingredients.  Add mangoes and let the prepared mix chill for a couple of hours for the flavors to soak into the mango.  Serve the relish with crisp hot whole wheat pita pockets or home made freshly toasted whole-corn chips.   When made right, this is an absolutely unforgettable recipe!   

Enjoy the benefits of a whole-grain snack with fresh fruit and healthy spices in this recipe – Keep the salt and sugar content moderate, and it will still taste fabulously good!

DESIREE’S EAST-WEST BLEND PEANUT BUTTER SAUCE – DIP/SIDE DISH

This recipe for a “killer” peanut-butter sauce is extremely versatile as it can be used both as a delicious dip for fresh-cut vegetables (celery, carrots, water-chestnuts, etc.) OR it can be enjoyed on top of freshly steamed green beans, broccoli, buttered Basmati/Brown rice or Chinese noodles:

8 to 10 Tablespoons (non-hydrogenated) pure peanut butter – smooth or crunchy

Juice of 1.5 – 2 lemons

3 Table spoons soy sauce or Liquid aminos (soy sauce substitute that has naturally low salt)

4-5 Finely chopped garlic cloves

2-3 Tea spoons brown sugar

1-1.5 Tea spoons red chilli powder

Recipe & Service – In a medium size heavy bottom pot, mix the peanut butter with 1 and a half to 2 cups water.  Mix thoroughly with a whisk till smooth.  Put the mix on medium heat till peanut butter comes to a gentle boil.  Add all of the remaining ingredients and cook for approximately 20 minutes on low heat, stirring constantly to make sure that the peanut butter does not stick to the bottom.  Sauce is done when oil floats on top.  The oil on top should have a reddish appearance from the red chilli powder.  The sauce should be of a pouring consistency (not too thick),  Serve as a dip with fresh-cut vegetables, or pour on top of  hot crisp-tender steamed green beans, asparagus, broccoli or other favorite vegetable. 

Peanut butter is rich in mono-unsaturated fats, and in small amounts is a healthy and delectable treat when prepared and served with fresh vegetables as suggested.

Have a comment or thought on the above recipes?   Your thoughts are welcome.  Share them on The Prevention Revolution on Facebook. 

MERRY CHRISTMAS, HAPPY HOLIDAYS….CELEBRATE, ENJOY!

1.  WHOLE GRAINS EQUAL LESS HEART DISEASE:  Several studies have helped us to understand and confirm the connection between whole grain consumption and reduced rates of heart disease.  Studies published in the Journal of the American Medical Association (JAMA) and the American Journal of Clinical Nutrition (AJCN) in 1999 reported that women in the Nurses’ Health Study who ate the most whole grain foods ( an average of 2.5 servings a day), were 30% less likely to develop heart disease than women eating the fewest (about 1 serving a week).  It is estimated that eating a bowl of breakfast cereal that contains about 5 grams of fiber cuts the chance of heart disease by about one-third.  These results are ratified by other high quality epidemiologic studies as well.

2.  REGULAR WHOLE GRAIN CONSUMPTION SIGNIFICANTLY REDUCES THE RISK OF DEVELOPING TYPE 2 DIABETES:  Epidemiologic research unequivocally suggests that whole grain consumption is fundamental to keeping the body’s blood sugar levels in the ideal range.  Harvard’s Nurses’ Health Study as well as the Health Professionals Follow-Up Study confirmed that those who ate the most cereal fiber from grains (about 7.5 grams per day – which translates to approximately a bowl of oatmeal and 2 slices of whole grain bread) were 30% less likely to develop Type 2 diabetes as compared to those who ate the least grain fiber (less than 2.5 grams per day).  Conversely, the consumption of a combination of low cereal fiber and a high sugar load (from white bread, colas, white rice, etc.) more than doubled the risk of developing Type 2 diabetes.

3.  WHOLE GRAINS HELP WARD OFF MANY CANCERS:  Meta-analyses (several “pooled” analyses) of many epidemiologic studies suggest clearly that whole-grain consumption reduces the risk of developing several cancers  including stomach, colon, mouth, gall-bladder, and ovarian cancer(s).  The pathways through which whole grains protect against all these conditions are not fully understood, but research suggests that the many components of whole grains such as B-vitamins, phytoestrogens, fiber, etc. may all be involved in offering protection against several cancers.

4.  WHOLE GRAINS CAN HELP ALLEVIATE DIFFICULT MENOPAUSAL SYMPTOMS:  For most women, one of the central problems associated with menopause is the fluctuation in estrogen levels that occurs during this stage of life, and the simultaneous bone-loss that often occurs.  Research suggests that fortification of the diet during this time with high quality calcium and magnesium rich foods can help blunt bone-loss, relieve symptoms such as head-aches, and also regulate blood pressure levels.  The bran layer of many whole grains contains essential minerals such as calcium, magnesium, copper, selenium, and manganese – all of which play crucial roles in maintaining metabolic and hormonal health.  Women going through menopause should therefore pay especially close attention to the regular consumption of whole grains.

PUTTING IT INTO PRACTICE

The points made above ought to motivate us all to make a more concerted effort to include a variety of whole grains in our meals.  But, old habits often die hard, and most Americans are hard-wired to eating refined foods.  Here are 5 simple suggestions that will help you make a jump-start on improving your whole grain consumption:

1.  THINK BREAKFAST:  Always start the day with a whole-grain based breakfast.  You can have a bowl of cold whole-grain cereal or a hot cereal made with a mixture of whole grains.  Numerous varieties are now available in whole-foods stores.  Look for oats that have been steel-cut (rather than instant or quick oats) and/or other cereal mixes that contain whole wheat, barley, oats, or whole rye meal.

2.  SNACK ON WHOLE GRAIN-BASED FOODS:  A small lunch or snack can easily consist of a whole-wheat pita pocket with roasted red pepper (or other) hummus, avocado slices, and fresh lettuce/watercress/other greens.  Also, look for 100% whole grain crackers and try them with a little organic goat cheese or freshly made hummus  – Delicious and Nutritious!

3.  TRY HIGH QUALITY, WHOLE GRAIN PASTA:  Do you think that whole  grain pasta tastes too heavy?  Here are a couple of ideas – Try whole-wheat thin spaghetti or angel-hair pasta  rather than “regular” spaghetti, and occasionally, try some of the imported Italian brands.  The thinner versions of the pasta lighten the taste of the whole wheat, and for now, there appears to be a broader selection of these foods in the imported brands. 

4.  LOOK FOR 100% WHOLE GRAIN BREADS:  With more customers asking for whole foods, American grocery stores are adding newer varieties of whole grain breads regularly.  However, it can take a while to decipher the labels on breads.  Whenever possible, buy breads that contain 100% stone-ground whole wheat or other grain flours (as the first ingredient), and look for varieties that are NOT loaded with enriched flour.

5.  STRETCH AND EXPLORE UNFAMILIAR GRAINS!:  There is a whole world of fabulous whole grains out there - Sadly, most individuals in the West are not familiar with them.   Growing up in India, I was exceptionally fortunate to learn how to use what (at that time) seemed like a nearly infinite variety of grains that were used in unimaginably delicious ways.  Consequently, one of my passions is to share that wealth of knowledge with my Western friends and audiences.  As both a passionate chef as well as a research-scientist, I see this knowledge as being of a kind that simply must be shared. 

I’ll conclude this post with a question that I have been asked more often than I can remember: “I want to eat whole grains, but, what exists past whole wheat flour?”  To begin with, a treasure of grains such as whole barley, millet, rye, an unending variety of lentil flours, and combinations of lentil and whole grain flours used for making uncommonly delicious flat breads.  All of these foods provide an unparalleled bounty of taste and health.  I am aware that manyof these foods may be alien to most in the West, but this is a treasure worth learning about and tapping into.   In both my upcoming book, as well as in future posts, I will write frequently on the subject of whole foods.  So, stay tuned for fabulous, one-of-a-kind mouth-watering whole foods recipes from around the globe, as well as other ideas on how to use whole grains and whole foods for creating a lifetime of  vibrant health. 

Until then, Bon Appétit!

To celebrate, and to kick off our WHOLE FOODS SERIES today, I won’t embellish on research as I usually do.  How about we just start off with a fabulous, but simple whole foods breakfast recipe, and in a day or so, we’ll talk about why it’s so good for you.

Getting a delicious and satisfying breakfast can be hard, especially in the rush of the morning, but this simple recipe just might make you put your RTE cereals aside for a long hiatus!   And, you can be assured that it will nourish you far better than anything else you can get in the limited time often available for breakfast in the morning.  Here it is:

BLUEBERRY PACKED GRANOLA AND YOGURT TREAT

8 oz.  Organic Plain Non-Fat Yogurt (Buy a brand that has abundant live cultures)

1/2 -3/4  Cup Frozen Wild or Maine Blueberries

1-2  Tea sp.  100% Pure Maple Syrup

1/4  Tea sp. Pure Vanilla Essence (Optional)

1  Packet Nature Valley (or other very high quality) Oats and Honey Granola Bars (2 bars)

1  Tea sp. crushed flax seeds (Crushed seeds can be purchased and kept in the refrigerator, or you can purchase whole organic flax seeds and crush them at home in a coffee-grinder)

PREPARATION: 

1.  Let blueberries thaw slightly at room temperature.

2.  Next, crush the granola bars coarsely or finely (according to taste/preference).  Set aside.

3.  In an attractive glass bowl, blend the yogurt with the maple syrup and vanilla till it has a very smooth consistency.

4.  Add the crushed granola and the crushed flax seeds to the yogurt mix, and stir in gently.

5.  Top with the semi-thawed blueberries (They should be juicy, but slightly crunchy)

6.  ENJOY a morning treat that feels like you are eating ice-cream; the difference being that it is packed full of energy, nutrition, and good health!

If you streamline the above recipe (i.e. have all ingredients on hand ahead of time), it should take no more than 5-7 minutes to prepare this delicious treat.  Feed it to your kids as well — It beats any pop-tarts or frozen breakfasts you may be giving them in the interest of saving time.

In the next post, I will talk about what it really means to call a food WHOLE, why it matters so very much, and why the recipe you just read can do you good.   

Until then, Bon Appétit!

In the West, and in the nations generally perceived to be “Western”  (U.S., Most of Europe, Australia/NZ), we find that we are at present faced with a more or less common set of chronic diseases; Heart disease, diabetes, obesity, and certain cancers being the most prominant.  Interestingly, we now also find that nations that have relatively recently undergone “Westernization” (economically speaking) such as China, India, Ireland, and others, are faced with…guess what?  — Explodingly high rates of the same chronic diseases; Heart disease, diabetes, obesity, and (increasingly) certain cancers again being the most prominant.   What is the connection here?  What if we could identify and address the factor(s) that have been contributing to high rates of chronic diseases in the West, and now increasingly Globally? 

Research suggests that ONE factor that is common in the genesis of numerous chronic diseases is the consumption of processed, refined, and denatured foods.  Here is what I see to be the crux of the problem, for those in either the West or in the ”Westernizing” nations:

1.  People in the West have historically been unfamiliar with certain whole foods that are powerhouses of nutrition and have uncommon ability to create health; Thus, the common question:  What exists past whole wheat flour, please?  The answer:  A LOT!   Whole rye, whole barley, whole millet, whole spelt, whole lentil flour(s), lentil flour flat breads — these are the foods that have traditionally been used down the centuries across the rest of the globe.  Sadly, these health-packed foods are alien to most in the West, and are not common to the Western vocabulary.

2.  On the other hand, people in the East and in other parts othe world have historically been deeply familiar with the grains and flours I have mentioned above, as well as with a plethora of other health-generating Whole Foods.  But, those across the globe who in recent years have adapted to their new “Westernized” lives as a result of rapid Industrialization, have now all but given up these traditional foods.  They too are now mass consumers of the “fast-food” culture — burgers, pizzas, and shakes rule the day, along with sedentary, stress-filled lifestyles.

So,  let’s get to the point — Why write on Whole Foods? 

1.  To let the Western audience(s) know and learn about the treasures that exist past Whole Wheat Flour, and how to use them greatly to improve their chances of preventing chronic diseases, AND

2. To urge those around the rest of the world who have already turned their backs on Whole Foods, or are in the process of doing so, to reverse or correct course in order to bypass the many dangers ahead.

The perspective of utilizing Whole Foods for creating health must not be dismissed as one that is overly simplistic.  There is overwhelming evidence to lead us to conclude that the majority of “Western” (and now increasingly, Global) diseases are conditions that are primarily related to nutritional, lifestyle, and metabolic causes.  And, a very simple, yet potent way both to prevent and improve outcomes for these diseases is to start by consuming Whole Foods.  In doing so, we are focusing directly on remediating one of the most key contributing causes of the Western and Global chronic disease epidemic.

….Now, here is the treat you are in for over the coming weeks.  Not only will you learn about new Whole Foods, you will also learn about  mouth-watering ways to enjoy them.  I will share some traditional recipes from around the globe that I have labored over the years both to collect and perfect, and I will share how scientific research ratifies the use of these foods for long term health and wellness.   

I will continue to write articles and opinion pieces on other topics as well; However, you can look for posts related to Whole Foods under the Category: Whole Foods Series. 

STAY TUNED – You can’t afford not to!

1.  In your considered opinion, does food have anything to do with how or why so many people develop heart disease/ high blood pressure/cancer/diabetes/ (fill in the blank)?

2.  Does food have anything to do with the prospects of preventing these conditions?

Now, it seems ironic to me, that even in our present time in which solid epidemiological research has indisputably established the link between diet and health, there are still millions of people out there who are uncertain and tenuous about whether this link is truly real.  Due to the fact that this topic is very broad, I am deliberately going to restrict this discussion to a few simple truths for the purpose of this post.  Let us momentarily consider some of the facts.

It is no secret that today, the West (especially the United States, most of Europe, and Australia) is mired in an epidemic of obesity, diabetes, heart disease, and several (predominant) cancers.  Interestingly, this was not always the case.  A careful study of the progression of disease rates in the West reveals that chronic disease rates skyrocketed in the West in close correspondence with the transition from largely agrarian to largely industrialized methods of food production.  The mass inundation of the supermarket shelves with processed and packaged foods, especially post World War II (and especially in the U.S.), marked a phenomenal change in people’s eating habits, and with that, a literally phenomenal change in the state of their health as well.  Whereas at one time, food was produced by one’s own physical labor and was a source first of sustenance, and then of pleasure; this principle became fully reversed with the advent of commercial and industrialized foods.  Now, it became more about pleasure first, and then sustenance (if at all).  Refined, over-processed, over-salted, over-sweetened and trans-fat laden foods came to rule the supermarket shelves, and then our taste buds.  Even the quality of eggs, meats and dairy suffered, as the goals and objectives of “efficient” corporate mass production took precedence over that of maintaining the purity and nutritive ability of food.   This has gone on now for several decades, up to our present time.   And now, to all this, we have (albeit unwillingly) added new health destroying variables.  Ask most anyone, and they will tell you — Stress and fatigue seem to rule the day; a daily 8 hour shift on the computer occurs with alarming regularity, whereas daily exercise is irregular at best; sleep is elusive and usually averages less than 6 hours a night; the sit-down farm fresh meal, either for lunch or dinner, is a distant pipe-dream of  the past, whereas the “techno-protein bar” on-the-go  is the dominant reality of the lunch hour, and the home-cooked dinner is a rare treat, hardly the daily norm.

Thus far we have talked about the “West” in general and about nations generally perceived to be Western.  Now, let’s take a look at the state of health in nations that have relatively recently undergone Westernization in terms of their socio-economic structure.  Two particular and especially salient examples in this category are China and India, and each of these two nations has in recent years seen a truly astronomic rise in rates of obesity, diabetes and heart disease.   Interestingly, the rise in chronic disease rates in both China and India (especially in the metropolitan areas) corresponds exactly with their large-scale abandonment of traditional, sustainably produced whole foods, and their adoption of Western-style mass produced processed foods.  For example, it  is no longer “trendy” in India to make lentils and brown rice with a side of fresh, local vegetables and home-made fresh yogurt for dinner; It is now infinitely more exciting to order “Western” foods for the lunch or dinner meal — hot dogs, burgers, pizza and the like.  How do I know?  I have been there.  These are the new foods there; these are the new items of excitement.  

But, the excitement won’t last…and neither should it.  The World Health Organization recently estimated that by 2010, 60% – or more than half – of the world’s cardiac patients will be from the Indian subcontinent alone, giving India the dubious distinction of being the country with the highest rate of heart disease in the world.  It is interesting, isn’t it, to note that this was once a nation with some of the longest-lived people on the planet?  The same was also true for China, for Okinawa…and the list goes on.

It is said that those who refuse to learn the bitter lessons of history are doomed to endure repeating them.  And, the lessons of history in this case are simply these:  Locally produced, traditional whole foods (whole grains, freshly picked vegetables, fresh fruits, fresh eggs and meats, pure pressed nut and seed oils and other similar foods) both nourish and sustain people, and have done so for centuries.  In addition, sustainable agriculture preserves the health of the soil, which in turn literally gives life to the food and thus to people, and often a sense of community as well.  But, wherever and whenever people turn their backs on the soil, and chase after the latest and greatest “fast-” or “techno-food” of the day, they chase after a dangerous illusion — one that costs them their vitality and, all too often, even their very lives.   And these are the facts, not mere opinion — neither mine nor someone else’s.  The numbers establish the truth.

So, does food have anything to do with being sick or staying well?  Well, the numbers tell us that the West is sick, and the newly “Westernizing” nations (especially with respect to food and lifestyle) are already sick, and rapidly getting sicker.  The food experiments of the U.S., Europe, Australia, China, India, Okinawa, and other nations as well, all testify that those who have no clue where their breakfast, lunch or dinner come from are the sickest of all.  Conversely, those who either produce their own food or, at the very least, prepare their own meals from fresh, local foods seem to be beneficiaries of uncommonly long lives and a true joie-de-vivre.  Add to this, the fact that substantial research convincingly tells us that with careful attention to the foods we eat and with regular exercise, nearly 70% of certain cancers and 80% of heart attacks are preventable, and the question arises: how much more proof do we really need to believe that what we eat matters?

Let’s sum this up.   For those still haunted by whether food really matters, here are the formal answers to the two questions posed at the beginning of this post:

1.  Yes, modern denatured, over-processed, commercially prepared, and mass-produced industrialized foods have a lot to do with both how and why so many people develop one or more chronic diseases.

2.  Yes, locally and sustainably produced, un-tampered, whole foods have a lot to do with our prospects of preventing these conditions.

While food is not the only factor in the genesis of disease and other factors such as genetic or environmental exposures may play a role in both the genesis of disease or the prevention of it, nonetheless both time-tested and epidemiological evidence bear out that what we eat and how we produce what we eat are fundamental to our well-being and to our very existence.

You see, in any land where nearly every meal is processed, preserved, pre-packaged, frozen, or microwavable; where a myriad of foods are specifically designed to be eaten on-the-go; and where the average adult has neither seen nor can even recognize a kernel of real wheat, rye or barley — health seldom reigns.

Now, history is not always good, and Modernity is not always bad.  But, there is at least one instance in which I can unreservedly say that history and Tradition were good for us, whereas Modernity has been bad — And, this instance applies to the food we eat.

Today, those who live in America and in the Westernized nations around the globe are sick with an endlessly long list of chronic diseases.  Heart disease, cancer, diabetes, and obesity top the list — but the list goes on and on.   It seems to be an odd paradox, doesn’t it?   We live in lands replete with technologically advanced Medicine, we appear to have beautifully laid out foods on clean supermarket shelves, and we have more money to spend on food relative to most people in the world.  Why then, are we sick?

Ah!  Perhaps we are sick because in this case, the literal stampede of Modernity has come home to roost and fully to take its toll.  High levels of chronic disease in Westernized nations are the final symptom of an underlying problem.  And, the problem is this:  Decades of over-consumption of fast, over-processed, and largely Industrialized foods, coupled with our stress-filled, breathless lifestyles have hollowed us out (sometimes, both physically and emotionally) and depleted our ability to resist disease — And, this is one case where nothing short of a return to Tradition will remedy the crisis.

Traditional, un-tampered, locally grown whole foods sustained generation upon generation for millennia.  Yet, in the most recent century, food took on a completely novel character.  The ubiquitous and attractive ads for juicy hamburgers and fat-laden pizzas victoriously erased our memories of simple, but nourishing home-made meals; factory-produced and “techno-foods” even appeared insidiously to alter our taste-buds to such an extent that we actually desired to eat them.  And, this went on, and on.  Fast forward to today, and we find that modern, refined/processed and Industrialized foods have triumphantly all but drowned our connection to the past — and with it, our memory of the way we once used to eat and live.

But, enough.  The price we have paid for Modernity in this instance has been too heavy, and our losses, too high, even inestimable.  It’s time to turn off the blaring noise of Modernity, and to bring back into our lives some of the riches of Tradition.  Loud commercials will continue ad nauseum to entice us to eat the very foods that have nearly destroyed us — it is up to us to turn them off.  And, it’s time to re-discover and get re-acquainted with pure, life-giving and life-sustaining whole foods — to taste them again, and remember what we have missed.  What we have missed is our health, our sustenance, and in essence, our very well-being which derives life and nourishment directly from the purity and quality of the foods we eat. 

Make no mistake — choosing between Tradition and Modernity in this case is not a matter of mere taste or preference.  If that were so, I would not have bothered to write this article.  But, the matter is much more serious — It is about choosing between health and sickness; in fact, between life and death itself. 

If you are reading this, there is still time… and the power to choose resides with you.  Use it well.