When the drums sing like this it’s like being found.
When the drums sing like this it’s like you can show the world your heartbeat,
And you can see theirs;
And all of our differences don’t matter.
We are the stars,
We are the drum skin,
We are the soil we stomp upon in praise.
In praise of who we are,
In praise of who we can be,
In praise of the journey in between.
Asparagus is my pick for this week. I look forward to asparagus season every year, and so far 2009 has not disappointed. The key to really enjoying asparagus of course, is buying it as fresh as possible. Ideally asparagus is eaten within 2-3 days of harvesting, which means that I buy it either at Farmer’s Market, or at Mesa Produce.
Asparagus is a member of the lily family, and its fame dates back to the third century. It’s grown world wide, and is believed to originate from the Mediterranean. The top exporter of asparagus is Peru and the U.S. the largest importer. This surprises me to the extent that asparagus is said to be easy to grow and pretty adaptable to climates. It also implies that few people have enjoyed the pleasure or truly fresh asparagus.
Medicinally asparagus is a know diuretic, and has been used to treat urinary tract infections and kidney stones.
Nutritionally asparagus is rich in folate, vitamins K, A, C and most B vitamins. It also contains iron, magnesium, zinc, potassium and calcium. Overall it’s a well balanced food with no fat, and little sodium. It contains inulin, which promotes healthy gut flora, and it’s a recommended pre-natal food due to its high levels of folate and B vitamins. Folate is a heart tonic, and B vitamins are necessary for healthy nervous system development.
My favorite way to prepare asparagus is to lightly stir fry it with grated ginger and garlic. It’s also delicious steamed, and can be served warm or cold. If you’re not watching your sodium intake, marinating it with ginger and soy is a great way to enjoy asparagus.
I personally like the stand-out flavor of asparagus, so I tend to cook it alone rather than mix it into a stir fry. Try this for a nutritious and affordable vegan dinner:
Quinoa with toasted almonds and parsley
Asparagus pan fried with garlic and ginger
Baked yams
A serving of this heart healthy dinner will give you the following nutritional intake:
461 Calories
147 Carbs
11.5 g Fat
16 g Fiber
20 g Protein
970 mg Vitamin A
32 mg Vitamin B (all Bs combined)
32.5 IU Vitamin E
318 mg Folate
92 mg Vitamin K
16 mg Vitamin C
172.5 mg Calcium
230.5 mg Magnesium
846 mg Potassium
80 mg Sodium
575 mg Beta Carotene
Notice the electrolyte ratios, and how low naturally occurring sodium is in relation to calcium, potassium, and magnesium. Some health professionals claim that high blood pressure is caused not necessarily by sodium sensitivity, but by an electrolyte imbalance.
If going vegan is not your thing, a 4 ounce roasted chicken breast will add the following nutritional data:
225 Calories
34 g Protein
9 g Fat
95 mg Cholesterol
165 IU Vitamin A
36.5 Vitamin B (All Bs combined)
13.5 IU Vitamin D
4.5 mcg Folate
16 mg Calcium
30.5 mg Magnesium
278 mg Potassium
80.5 mg Sodium (This is natuarally occurring sodium, so take note that highly processed meats are often injected with sodium to prolong shelf life).
Eat Well and Live Well!
Namaste,
Sacred Harvest
In a post a while back I made a reference to conspicuous consumption and global ethics. At the time I had no idea that the world economy was going to tank. I was writing from the perspective that our consumption in the U.S. was simply not sustainable. And so it is true – in more ways than I had imagined. I wasn’t aware that so many Americans were over their heads in mortgages and debt, I only knew that the production, distribution and disposal of all these consumer goods had an environmental ripple effect that was invisible to most people.
My intention was to encourage people to consume more consciously, and shop with intention and responsibility. I was wanting people to think about how the mindless shopping, the casual overuse of water and the accidental leaving on of lights impacts people they will likely never meet. For every light left on additional coal is burned, adding to greenhouse gases, and accelerating glacial melting.
I was also challenging people to think about why they buy, in addition to what they buy. Why do we need to own every movie we like on DVD? Why do we attach our egos to the latest fashion trends? Why is our identity embedded in the vehicle we drive? What does all this consumption indicate about our hunger, when our dinner plates are full? What “nutrient” is missing to make us so insatiable?
Most anyone who has traveled to financially destitute countries will tell you that they have never met so many joyful people, and they come away changed – knowing in their heart of hearts that wealth and possessions have nothing to do with happiness. My brother once called it “the mystery of misery.” Because you know logically that poverty is a hard, hard life filled with toil and uncertainly, but because of it, or perhaps in spite of it, the spirit of people in these communities is fully present.
“It’s embarrassing,” one friend said after living in an African village to build schools. “You know these people have nothing and the grandmother taking care of dozens of AIDS orphans insists you join them for a meal. You feel guilty eating their food because you know they have nothing to spare, but in the end you have been given the greatest gift, and it was the most amazing meal you ever had in your life because your soul feels nourished.”
Now we find ourselves in an economic crisis, with unique undertones that could turn out to be the perfect storm when you factor in climate change, and peak oil. I don’t want to come across as a Pollyanna about the financial hardships so many people are going through, but I do see this as an opportunity for us to reflect as a culture on how we can come together as communities, and begin feeding our spirits instead of our pockets.
For starters, the environmentally friendly choices are nearly always the better economic choices. Turning lights off in rooms not in use saves you money on your utility bill, while you do your part to reduce green house gas emissions. Re-using your ziplock bags can save you hundreds of dollars over the course of a year, and eating at home is better for your health, it saves you money, gas, and increases quality family time.
As communities, we are being given an opportunity to see how we can come together – a modern Stone Soup may be within our midst. You can see this especially with business models like Same Cafe, in Denver Colorado. At Same Cafe you pay for your food by donation, or you can work for it and lend a hand in the kitchen. The menu has no set prices, and meals are made from organic whole foods.
We live in a global world, and with that we have global responsibilities. Let’s come together during these trying times and bring out the best in one another. Use less so that those in need can have more. Feed your body and your spirit. If you’ve been laid off, use this time to get involved in a community project. If you’re gainfully employed, spend your money responsibly, consciously, and support fair trade and local businesses.
“Whether we and our politicians know it or not, Nature is party to all our deals and decisions.” -Wendell Berry
Namaste,
Sacred Harvest
I found a place where I can get free wireless internet, organic whole foods for breakfast or lunch, a fantastic latte, homemade lemonade, outrageously delicious cupcakes, groovy music, superb service, soups from scratch, organic salads, and even the takeout containers are made from recycled post-consumer waste. Think I’m making it up? Not at all – this place is for real, and very affordable too!
Check out Crush Cakes and Crush Cakes Cafe in downtown Santa Barbara at 1315 Anacapa:
http://crushcakes.com/CrushCafes/about.html
So I have been on the look-out for an alternative to the proverbial bagel for mornings when I need to eat on the go, and today I think I finally found it. I have been researching grains lately, and you’d be surprised to know how many are out there and how easily you can reduce your risk for cancer, high blood pressure, diabetes, and elevate your HDL for pennies per serving, and with little effort beyond making a pot of rice. (Well, maybe that is a lot of effort for you, so read on and I’ll make it worth the time).
I call it “Super-Cereal,” because the grains in the recipe provide a mind-blowing combination of anti-oxidants, amino acids, iron, protein, B vitamins, and phyto-nutrients. When you add nuts or dried fruits like dates, cranberry, blueberry, pumpkin seeds and walnuts – well now you are about to have a healing bomb go off in your gut.
Here is the ingredient list:
1 c. Roasted Buckwheat (cooking ratio is 1:2 – grain to water)
1 c. Bulgur (cooking ratio is 1:2 – grain to water)
1 c. Quinoa (cooking ratio is 1:2 grain to water)
1 c. Couscous (cooking ratio is 1:1.5 – grain to water)
With each grain bring the water to a boil, then add the grain. Simmer until water is gone and grain is “soft.” I cooked them al dente because I knew I would be heating them up throughout the week, thus adding to the cooking time.
Additions – you can add anything you like and as much or little as you want. I added about a half a handful of the below:
Pecans
Walnuts
Pumpkin seeds
Dried Cranberries
Dried Blueberries
Dried Cherries
Dried Apricots
The benefits of cooking with whole grains -
1. You can cook all the grains the same night and split them into two batches – one sweet for breakfast, one savory for lunch and dinner
2. Because there are no animal products your grain mixes will last for up to a week in the fridge
3. The grain mixes freeze really well, so you can make HUGE batch for a whole month – add the fruits when you thaw and heat
4. Because these grains come from the bulk bin you essentially get 10 boxes of packaged cereal for the price of one.
5. Also, since the grains come from the bulk bin you get MAJOR carbon points – no packaging, you can even bring your own container to fill from the bin – this makes you even more savvy than the average bulk bin shopper.
6. More carbon points – you are eating super low on the food chain which makes you a hero to both environmental and animal rights advocates.
7. Throw in some garlic, chard and carrots and you’re half way to life-long cancer prevention.
8. It tastes really really good.
9. You get all the fiber you need
10. The meal is lowfat and high nutrient
