Classic Bulgarian Summer Soup: Tarator! Класически таратор!

Classic Bulgarian Summer Soup: Tarator! Класически таратор!

If you have been following my blog then you know that I recently spent almost 4 years in Bulgaria.  It is a beautiful and complex country with a fascinating mix of Eastern and Western culture.  The arts are highly regarded there and if you enjoy nature, you have everything that you could hope to see in one country.  Here’s a shot of my daughter and her friend when we visited the beautiful Seven Rila Lakes.

7 rila lakes

While I loved many things about living there, one of my favorite aspects was the cuisine.  It is very simple, fresh food made with the best ingredients. When I first arrived there, I had a friend take me out to eat and she suggested that I try a soup made from yogurt called Tarator (or Таратор, in Bulgarian).  My only experience with yogurt was in the US and they were mostly sweetened so that is what I had in mind when I took a sip.  Tarator is definitely not sweet!

I’d never tasted anything like it before and I realized that I liked this soup. It was fresh and delicious and perfect to take in on a hot day.  It’s a cold soup and the main ingredients are yogurt and cucumber.  The other wonderful thing about this soup is that it is incredibly fast and easy to make.  If your only experience with cold summer soup is Gazpacho, this is definitely one to try.

Here’s what you’ll need:

  • 2 cups or 500 grams of full fat Greek yogurt (Sorry, Greece…Bulgarian yogurt is better but not as widely available)
  • 1 cup or 128 grams of cucumbers diced or shredded (peel the cucumber first)photo (43)
  • 1 & 1/4 cup or 160 grams of water
  • 2 tbs or 30 milliliters of sour cream
  • 1 tsp or 5 milligrams of Himalayan salt or fine sea salt
  • 1 tsp or 5 milliliters of white vinegar
  • 2 tbs or 30 milliliters of olive oil
  • 1 tsp or 5 milligrams of dill (you can also use fresh)
  • 1 tsp or 5 milliligrams of garlic powder (you can use fresh, too)
  • Handful of fresh, crushed, raw walnuts

 

Mix all ingredients and sprinkle some fresh walnuts on before serving. My addition of the sour cream makes it less authentic but I like it because it gives the soup a little richer flavor and texture. Enjoy!

photo (42)-002

Live well and be happy!

TNS

 

 

5-Minute Homemade Vegetable Dip

5-Minute Homemade Vegetable Dip

 

carrots

I think you would be hard pressed to find someone these days who is not busy. We’re ALL busy. The problem that arises, however, is that when we’re busy our choices for food become based on what is most expedient and not necessarily what is healthiest. It does not have to be so, however.

Here is a recipe for a dip that takes literally 5 minutes to make. 5 minutes. We all have 5 minutes, right? If you are on a journey to eat more real foods then a simple veggie dip is a great way to start.  Here’s a list of ingredients from a popular veggie dip brand.

“Fake Veggie Dip”

WATER, SOYBEAN OIL, NON-FAT DRY MILK, MODIFIED CORN STARCH, MALTODEXTRIN, SUGAR, EGG YOLK, SALT, WHEY*, CREAM, DISTILLED VINEGAR, ONION*, MONOSODIUM GLUTAMATE, LACTIC ACID, NATURAL AND ARTIFICIAL FLAVORS, GARLIC*, GELATIN, CARROTS*, SPICES (INCLUDING MUSTARD SEED), POTASSIUM SORBATE AND SODIUM BENZOATE ADDED AS PRESERVATIVES, XANTHAN GUM, CITRIC ACID, PROPYLENE GLYCOL MONOESTER, TITANIUM DIOXIDE, SODIUM TRIPOLYPHOSPHATE, AGAR, LOCUST BEAN GUM, CALCIUM DISODIUM EDTA ADDED TO PROTECT FLAVOR. *DEHYDRATED

CONTAINS MILK AND EGGS

You can also pat yourself on the back because when you make this dip you will be opting out of consuming chemicals and preservatives in favor of real food.photo (33)-001

 

Here’s what you will need:

  • 3/4 cup or 200 grams of sour cream
  • 1 tsp or 5 milliliters of dill
  • 1 tsp or 5 milliliters of fine sea salt or Himalayan Salt
  • 1 tsp or 5 milliliters of garlic powder
  • Juice from a ripe medium to large lemon

Mix all ingredients together and serve! Pair with your favorite vegetables and enjoy :)

photo (32)-001

 

This veggie dip will keep for about 5-7 days. If you want to have some for work or travel, cut up all of your vegetables for the week and take single serving sizes as you need.

 

Live well and be happy!

TNS

 

The Nature Festival in Basel, Switzerland (Natur Festival 2013)

The Nature Festival in Basel, Switzerland (Natur Festival 2013)

We moved to Switzerland last year and it has been a transition. We were living in Bulgaria before moving here and spent almost four years there.  After a time, Bulgaria did feel like a home to us in many ways… and Switzerland is now gradually beginning to feel like home to us. Meeting people and doing the things to help us feel settled has helped in that regard.

The Swiss are very protective of the environment. There is good reason for this, because the country is really beautiful and the Swiss people go to great measures to keep it that way.  Additionally, they have great respect for their natural resources.

Brienzersee

A pit stop in Brienzersee on a cloudy day in December 2012

Going to events and meeting others who are like-minded has also helped us to feel more comfortable in our new home. Our family recently attended a festival about nature in Basel. It was wonderful to see what is happening in Switzerland with regard to natural living, sustainable farming, and the latest eco-friendly technologies.

Here’s what we saw:

Nature fair 8

This organization is called “City Tomatoes” or “Stadt-Tomaten.” They encourage individuals to grow tomatoes wherever they are, even in the city. Their mission is to provide food and seeds to people and to allow for diversity in seeds. They even provide people with seedlings to get started. All that is required is a visit to their website, registration, and downloading a coupon to get a free seedling from an heirloom seed dealer. Stadt-Tomaten (http://www.stadt-tomaten.ch/home) has even sponsored a photo contest so that people can submit their favorite tomato photos from their garden. The organization wants to keep organic, heirloom seeds safe from the monopolizing international seed companies, and they see this as an opportunity to inspire citizens throughout Switzerland to grow food right in their own area. They encourage people to save their seeds and share seeds with their friends, family, and community.

 

 

nature fair 6

This display was really interesting to me because we’re currently living in an apartment.  We don’t know exactly when we’ll be in a place that will provide us with more room to grow our own vegetables. So, for now we have to make do with what we have… and that means trying our hand at vertical gardening, as seen here.  We have a long balcony that stretches the length of the apartment so we’re going to see what we can do with it.

 

 

 

 

This organization called “Keinkaufswagen” (http://keinkaufswagen.ch/?page_id=30) takes discarded grocery carts and turns them into urban garden treasures. They do the planting for you and you can take one of the grocery carts home or to the office to share with your community. Their mission is to encourage more urban agriculture.

nature fair 7

 

 

The kids absolutely loved all of the animals…

 

nature fair 9

My little one gingerly approaches the chicken.

Nature Fair 10

My big girl playing with the pigs.

 

 

nature fair 3

Who doesn’t love sleeping piglets?

nature fair 4

Precious.

Making crafts with the kiddos…

nature fair 2

Crafting with nature’s little gems.

 

Nature fair 1 (2)

Finished product!

More projects we took part in…

 

Nature Fair 12

It’s soap makin’ time!

Nature Fair 13

Drawing fish pictures at the sustainable fishing booth.

This festival went on for several days and the whole family had a wonderful time.  We most certainly will be back next year.

 

Nature Fair 11

“Hol Dir den Garten nach Hause” – “Take The Garden Home With You”

Live well and be happy! :)

TNS

Make Nước Mắm (Vietnamese Dipping Sauce) At Home

Make Nước Mắm (Vietnamese Dipping Sauce) At Home
Make Nước Mắm (Vietnamese Dipping Sauce) At Home

If you like Southeast Asian cuisine (Thai, Vietnamese, Filipino, Laotian and Cambodian) then you have already tried fish sauce. It is also used in Japanese and Korean cuisine.  Nước mắm (pronounced ‘nook-mum’) means ‘fish sauce’ in Vietnamese. It has a very strong flavor and before you run away, it’s usually diluted and only a small amount is used in cooking.

Fish sauce was first used in the 5th century in Southeast Asia and has persisted until now.  Nước mắm is usually made from anchovies and is fermented for a period time with salt and water. The fish, salt and water are placed in large wooden vats and then slowly pressed to extract the liquid. Fish sauce that has been fermented for a short period has a distinct fishy smell. When fermentation occurs for a longer period, there is a nutty flavor.

Each family has their own distinctive version of nước mắm.  There are some basic ingredients, but each family will adjust the finished product to their own tastes and preferences.  I remember staying with a Vietnamese friend of my mom’s when I was little while my parents were traveling. She offered a snack to me, and a favorite of mine at the time was rice with nước mắm.  When I had it this time at my mom’s friend’s house, her version of nước mắm was really sweet.  It was quite a change from the way that my mom makes hers, which is much more tangy.

Here’s a version of nước mắm from our home. This is not the watered -down, carrot-garnished version offered in many Vietnamese restaurants.  It is the real deal.  The amounts of the ingredients can be adjusted to your preferences.  Just taste it while you’re making it and experiment.

This is what you’ll need:

Ingredients - nuoc mam

Nước mắm

  •  1/2 cup of quality fish sauce (I use Three Crabs brand)
  • 1/2 cup of warm water
  • 1 tbs sugar
  • 2 lemons or 3 limes (juiced)
  • 1 tbs white vinegar
  • 3 cloves of fresh garlic (minced – please do not use the ready stuff in a jar)
  • 3 tbs sweet chili sauce
  • 2-3 hot Thai chili peppers chopped into little slices
  • 1 glass jar to store your sauce

Add the fish sauce, sugar and warm water together and stir.  The warm water will help to dissolve the sugar.  Then add the rest of your ingredients and stir.  If you want a little more punch to your peppers, cut them into small slices and crush them.  If you want less heat, just add them chopped.  Put your sauce in a jar and store it in the fridge.

Nuoc mam

Finished product!

The fish sauce, sweet chili sauce and peppers can be found at most Asian food stores.  This condiment is a staple in the cuisine.  I will post more Vietnamese recipes in time, but most of them are accompanied by this sauce.  If you have this on hand then you can simply serve it with many various dishes.  The sauce will keep for up to 3 months in the refrigerator.

Enjoy!

Live well and be happy!

TNS

 

 

 

 

Teacher and Singer, Amy Cheifetz, Discusses The “Cornelius Reid Technique”

Teacher and Singer, Amy Cheifetz, Discusses The “Cornelius Reid Technique”
Teacher and Singer, Amy Cheifetz, Discusses The “Cornelius Reid Technique”

If you have followed my blog then you know that I tend towards the ‘alternative.’  This tendency towards the ‘alternative’, however, is almost always borne out of frustration or necessity.  If I have tried something that is more conventional and it doesn’t work then I try to find a new way or a way that works for me.

This tendency has expressed itself in my singing, as well.  I had (and, still do to some degree) struggled for years with certain technical problems that my teachers in my undergraduate university and then graduate school could not ‘fix.’ I continued to sing and was able to get some work professionally but these technical problems continued to haunt me and hindered my ability to express myself.  If art is a means of expressing oneself, I found myself only able to express so far.

However, being the dutiful student I was, I continued to practice and tried many different methods (Alexander Technique, yoga and even rolfing…look that one up if you don’t know it…ouch) in addition to my regular lessons to address my difficulties but to no avail.  I would always seem to make marginal progress but never to a degree where I felt it was putting me on a consistent upward trajectory.

Then I met someone who would change things for me dramatically.  Amy Cheifetz and I met while singing together as Young Artists with an opera company in Utah.  We were roommates and got along very well.  I remember one day walking to rehearsal and we were talking ‘shop’ or technique as many singers often do with one another.  We discussed a recent masterclass and her response to the class really struck me.  She said she didn’t understand what the instructor of the masterclass was saying.  I thought, “How could you not understand?”  It made perfect sense to me…or so I thought.  She told me briefly about the technique that she had studied and that it was very different from what was being taught at the masterclass and she left it at that.  I remembered some doctoral students who’d also studied ‘that’ technique when I was in undergraduate university and it was considered strange and maybe even ‘harmful.’  I left it alone and we never discussed again while working together.

Several years passed and I kept in touch with Amy who was teaching voice at American Musical and Dramatic Academy in New York City at the time.  I had just finished a successful show with a local theatre company but those same issues that had plagued me for years were not going away. I had the impression that I should call her and talk to her about what she had been taught and what she currently taught her students.   The conversation resulted in me asking her to fly and stay with me for a week while I had a crash course in the Cornelius Reid technique.  I will be forever grateful.  If you are frustrated and are looking for something different, this might be interesting to you.

Here is what Amy and I discussed recently:

 1. When did you start singing?

I’ve sung informally since I was very young. When I was little, I sang along to all of my mother’s records of all the great classic musicals: My Fair Lady, Music Man, Anything Goes… But I started singing on stage at the age of 9 when I was cast as Duffy, one of the orphans in “Annie” and it snowballed from there. I started taking formal voice lessons about age 13 when I was a member of the San Francisco Girls Chorus.

 2. When did you first learn about Cornelius Reid?

I first heard about Cornelius through my voice teacher in graduate school, the amazing Julian Patrick. Cornelius was his teacher and he talked about him all the time. I studied with Julian when he was in his late 60s and he would still take the occasional lesson from Cornelius!

cornelius

Cornelius in his studio

 3. What drew you to his philosophy and what was it about him that prompted you to uproot yourself and move across the country to study with him?

Julian taught a version of Cornelius’ technique and immediately I was singing better than I had ever sung before so I knew I was on to something right from the very first lesson. It was totally different from anything I had been taught before with instantly better results. But then my last year of graduate school, Cornelius himself came to give a week of masterclasses at UW and I signed up to take three lessons with him; a 30 minute lesson in front on an audience! At this point I thought I was a pretty good singer and was basically on the right track. But in that first half hour lesson with Cornelius, he opened up a whole new world of singing and sound to me. I had never sung so well in my life- I never imagine I could make sounds that good, that free, that open, – it was as close to “effortless” as I had ever gotten. The following two lessons with him were equally amazing. On some level, I knew this was what I had been waiting for all my life- it was the beginning of a profound understanding and knowledge of my voice and of THE voice in general. So when at the end of the week, Cornelius asked me to come to New York City and study voice with him, well, it was an offer I could not refuse. It wasn’t a question of yes or no, it was a question of when and how. And keep in mind, Cornelius was 86 years old at the time so time was of the essence.

What drew me to it was the results I heard and felt in my voice and instrument- the difference in my voice was- a major change. And what further drew me in was the clarity and directness with which this change was achieved.  Singing, “technique” actually MADE SENSE for the first time, ever. I had always sung instinctively, relying on my musicality and dramatic flair to make my voice work, never technical thoughts on what my voice was actually doing. But this was truly the missing piece to my development as a singer. And Cornelius himself was like no one else I had ever met- totally about the work, straight forward and tough but an absolute visionary and, I do not use this word lightly, genius. He heard my voice like no one ever had and I knew he KNEW what to do to fix it. And he told me how we would go about it and he did.

4. How does Cornelius’ technique differ from what is generally taught in music schools and conservatories?

The first thing I’ll say about that is that we are after the same things- freedom, ease, beauty, range, stamina; HEALTHY, beautiful, expressive singing. We just approach it from a slightly different angle. From my personal experience with a multitude of other techniques (I had 5 different voice teachers before Julian, all of whom taught widely varying techniques), it deals more directly with the mechanism/ the physiology of the voice and does not rely as heavily on imagery. We believe in a two register system and balancing those two registers (head voice and chest voice) as being the cornerstone of the technique. Also, and fundamentally, learning to sing is learning to functionally listen to your own voice (and others, for that matter). Training your voice is also training your ear- what you hear corresponds to an action/a function in the mechanism.

5. How did studying with Cornelius change your singing?

How didn’t it, would be the easier question! Totally and completely. Probably the biggest technical and noticeable change was that before I studied with him, the salient feature of my voice was my tremolo. He solved that problem completely. My range increased, I finally had flexibility and agility and a huge improvement in depth and warmth of tone.  But for me the biggest and most profound change was my understanding of my voice and as I said before, of THE voice. Before Cornelius, II would never have thought I would earn my living as a voice teacher and actually be truly passionate about vocal technique!

6. I understand from what I’ve read that Cornelius felt his research and, subsequently, those principles he later implemented into his teaching are a revival of the true ‘bel canto’ technique.  Do you agree or disagree with that?

Honestly, I have never read the 16th, 17th and 18th century treatises he used so I am unqualified to say. The term or designation doesn’t matter as much to me as a technique that works for me and for my students.

7. Every teacher has his or her own style.  How much of Cornelius’ technique informs what you teach your students?

The technique I teach is all Cornelius’ as filtered through my brain, understanding and sensibilities. It’s the only technique that ever worked for me and that I understand completely. That’s why I never thought I would teach voice prior to working with him- I could never teach what I didn’t truly understand. I teach singing the way I sing myself, which is not to say I teach everyone to sound like me- far from it. But I don’t teach one thing and do another. My teaching is also influenced by my other great teachers and coaches; Julian, Gary Norden, and Rosemary Hyler Ritter. And then there’s my personality…

8. I know that you have several students that have gone on to careers on Broadway. I was always told that belting was ‘bad.’  How do you feel about this and is there a way to belt in a healthy manner?

Belting is not bad at all unless it’s produced badly. There is absolutely a way to belt healthily. First and foremost you must have a functional head voice- that is the key! That is the cornerstone to a healthy voice in general, but especially important for belters since belting uses so much chest voice- you must have a balancing mechanism. And let’s face it, belting is an extreme sport for the voice. I always use ballet dancers as an example: they dance on point. It is not natural to dance on your toes, but you can do it if you are healthy, strong and smart about taking care of your body and feet. I always saw the ballerinas around Lincoln Center wearing slippers or Uggs to walk around town in- they can’t wear 4 inch stilettos and expect to have healthy feet to dance on. So I make sure my belters warm up and cool down (this is a particularly important point and one that is ignored too often) with the head voice when they are belting.

9. Do you feel this technique is for everyone and that it is the best way for people to study singing?

Nothing is for everyone. I had a friend once who resented the fact that Cornelius’ technique worked for me. My response to her was that I once resented the fact that the more traditional techniques NEVER worked for me. Singing is very personal, how we learn is very personal and unique to each of us. I am thankful that I found this way of singing. I know I would have given up if I hadn’t studied with Julian and then Cornelius. I was tired of it never making sense and my voice never getting better no matter how hard I practiced. I feel very strongly that each of us as singers must find the technique that works for us. I offer one solution. I hope it works for my students but if it doesn’t, just as all those well meaning teachers’ ways did not work for me, then I wish them very well and hope they find a way that speaks to them as this does for me. Singing is joyful and the way you learn to sing better should be joyful too (hard work can be joyful!)!

10. If there one thing that sticks out in your mind that Cornelius taught you that would be helpful to other singers and artists, what would that be?

ONE? It is so hard to choose just one…

but I guess if I had to choose, it would be his concept of functional listening. The only way we can truly change our voice is to listen to it as objectively as possible and learn/come to understand what we are hearing and why it sounds the way it does. From there we can start to make changes.

*****

While I am thrilled to finally be able to do some of the things that I could never do, this technique is by no means a panacea.  It takes a lot of hard work and if there are structural imbalances it can take a very long time to work them out.  I am and will always be working on my voice.  But, now I have my ‘tool box’ that will help me along the way.

If you have any questions for Amy, please post them in the comments or message me and I will ask her to respond as she’s able.  Your question may also result in a future post.

Live well and be happy!

TNS

 

 

Staying Healthy Through The Changing Seasons: 5 Immunity Boosters You May Not Have Considered

Staying Healthy Through The Changing Seasons: 5 Immunity Boosters You May Not Have Considered
Staying Healthy Through The Changing Seasons: 5 Immunity Boosters You May Not Have Considered

Staying healthy be a challenge as we transition through the seasons.  Getting through winter can be tough and then the second hurdle is managing the shift into spring.  If you happened to escape the winter’s cold season scot free (I did for the first time ever this year!) you may still have some trouble once the blossoms start coming.  Here are some tips that might be able to help navigate the changing temps and onslaught of allergens.

5 Immunity Boosters

Peppers

1. Capsaicin – This is the main “hot” ingredient found in hot peppers.  These peppers contain a whole host of nutrients that are beneficial including vitamin A, vitamin C and carotene.  In addition to being terrific for chronic sinus infection sufferers, they contain powerful anti-bacterial and anti-inflammatory substances.  Peppers also work to keep sinuses clear of congestion.

Hot peppers are definitely an acquired taste.  If you are not accustomed to eating spicy food, trying hot peppers may not sound very appetizing.   If you are interested in incorporating them for health reasons there is a way to tone down the heat a bit.  I wrote a post about roasting and pickling hot peppers last year.  The roasting and pickling really takes out a lot of the spiciness and they can be a wonderful condiment to add to many dishes.

cod liver oil

2. Fermented cod liver oil – This is a staple in the world of traditional food lovers (and maybe your grandmothers) but not everyone knows about this powerhouse immune booster.  Ever notice how we don’t usually get colds in the summer but almost exclusively in the winter?  One of the biggest changes is that our sun exposure is often greatly decreased, and exposure to sun is one of our body’s best sources of vitamin D.  Fermented cod liver oil provides an excellent source of vitamin D and vitamin A*.  Cod liver oil has been well-known for some time to be a potent immune system supporter as well as for improving heart function, glucose tolerance, vision, and lowering systemic inflammation.  The use of cod liver oil was first documented in 1789 at the Manchester Infirmary by a Dr. Darbey.

“A woman who laboured under the most excruciating rheumatism, and was an outpatient of this infirmary, being advised to rub her joints with the oil, was induced to take it at the same time internally.  A few weeks restored her to the use of her limbs, and she was cured.  However, little attention was paid to this case, as it was supposed that the alteration of the weather, and the medicine she had before taken, had caused the cure.  About a twelvemonth afterwards, her complaints returned with double violence, and the same remedy restored her to health again.  Encouraged by the second recovery, Dr. Kay (1766), one of the physicians to the infirmary, prescribed it for other patients, in similar cases, and it answered his most sanguine expectations.  Since then, it has been used by the other physicians with the greatest success.”

If you’ve never taken fermented cod liver oil before, it can be… well… an interesting experience.  There are companies that add flavoring to the oil to make it more palatable.  It helps *some* but this is one of the supplements that I take ONLY for the health benefits.  It’s definitely not something to ingest for the taste!

*Please use caution if you search for cod liver oil brands because some include many times more Vitamin A than is necessary and can lead to Vitamin A toxicity.  Vitamin A and Vitamin D need to work in tandem to be effective but you do not need excessive amounts of it. 

massage

3. Turmeric

The turmeric plant comes from Southern Asia.  It is related to the ginger plant and can grow up to 6 feet in length.  Turmeric is used extensively in Asia in the cuisine and is also recognized there for its medicinal properties.  It can also be used for natural food and textile coloring.  The Chinese have used it for centuries as an anti-inflammatory agent.

The active ingredient in turmeric is curcumin.  This is the component that gives the root its yellow color.  In addition to treating colds, practitioners of Traditional Chinese Medicine believe that turmeric can treat many different conditions such as:

  • arthritis
  • bruises
  • chest pain
  • colic
  • digestive issues
  • flatulence
  • jaundice
  • menstrual problems
  • toothache
  • nausea

Its anti-inflammatory properties make turmeric a great immune booster to prevent or lessen the effects of the common cold.  Turmeric can help to relieve the inflammation in the nasal passages making it easier to breathe.  One important tip to remember is that the active ingredient curcumin is not water soluble.  To increase its bioavailability, it is important to take it with some sort of fat or oil.  Here is a homemade remedy to treat colds:

Cold Buster

  • 1 tsp ginger powder
  • 1 tsp turmeric
  • pinch of black pepper
  • 1 tsp of melted ghee or coconut oil
  • 1/2 tsp honey

Mix all of the ingredients together and take with some warm water.

While you can take turmeric in pill form*, my favorite way to incorporate these super foods and spices is into foods.  I did a recent post about Butter Paneer Masala that includes turmeric as one of the ingredients.  Indian cuisine uses turmeric as a spice in countless dishes.

Western medical researchers are now looking into the benefits of turmeric.  They are conducting studies to see if it can be used to treat tumors and arthritis.

*If you are pregnant, nursing or taking medications, make sure you discuss with your physician any intention to supplement with turmeric in case it might contraindicated. 

bee pollen

4. Bee pollen

Bee pollen is a small pack or mass of pollen gathered together by worker honey bees.  There are bits of honey and/or nectar in each of the granules.  The composition of the granules will vary from hive to hive and from region to region.  While it’s impossible to get exact figures because of the multiple variations that occur, here is an average composition that can be found in most bee pollen.

  • 55% carbohydrates
  • 35% proteins
  • 3% minerals and vitamins
  • 2% fatty acids
  • 5% variety of diverse elements

Bee pollen is especially helpful to those who suffer from seasonal allergies.  It is a strong antioxidant, and many practitioners of natural medicine believe that if you ingest the pollen it will help to build up your resistance to allergens.  Consuming bee pollen sourced from your region is important, as well, as it will be comprised in part from the allergens in your area.

A very interesting fact about bee pollen is that it cannot be recreated in the laboratory.  Scientists have tried to feed bees man-made pollen and the bees die every time.  The nutrients are exactly the same, as the scientists claim, but the bees do not survive on it.  It is clear that nature has some mysteries that cannot be created in a laboratory.  It may also be a reason that it has been used successfully for thousands of years.

Bee pollen has been eaten for millennia dating back to the time of Phoenecians, however, it should be used with caution for those who know they have an allergy to pollen.  Anaphylaxis has occurred on rare occasions.

massage

5. Massage - This immune booster is really meant to be used as a preventive measure.  If you’re coming down with a cold, your massage therapist may not appreciate it if you showed up with your germs to infect him or her!

Massage lowers cortisol levels in your blood.  The more inflamed or stressed your immune system is the more prone you are to illness.  Massage is a great way to slow your mind and body down and just relax.  In addition to the relaxation, it increases blood and lymph circulation.  People tend to be less active in winter months and the lymphatic system can become a bit sluggish.  Having a massage can help to keep your lymphatic system flowing as it should to flush the toxins out of your body.

Massage is often thought of as a way to treat soreness or a troubled back but a study was conducted at the University of Miami that concluded that regular massage was linked to a stronger immunity.

Bonus!

In conjunction with the information about massage, I wanted to include a bonus immune booster, as well:

Lympathic pumping

Lymphatic pumping is an osteopathic treatment used to gently increase the flow within the lymphatic system.  We do lymphatic pumping with regularity if anyone in our family comes down with something.  I will be interviewing an osteopath soon who will go into the details of how lymphatic pumping can help to boost your immune system.

*****

Happy “Spring -ing” everyone!

Live well and be happy!

TNS

 

 

 

The Wonderful Benefits of Arnica

The Wonderful Benefits of Arnica
The Wonderful Benefits of Arnica

Do you have a staple in your medicine cabinet that is your go-to remedy for a variety of ailments?  In our family, it’s arnica. We use arnica for many different maladies and it has worked wonders for us.

Arnica comes from the wolf’s bane plant.  It is also referred to as leopard’s bane, mountain tobacco and mountain arnica. This is what the flower looks like.

 

Arnica

 

Arnica is used to reduce inflammation due to injury, sprains or strains.  I have read that it can also aid in regenerating tissue.  It can treat wounds, bruises, arthritis and other inflammatory issues.  It aids in circulation and can be applied directly on the skin or taken internally.

How We Have Used Arnica

My husband was in a serious car accident about 6 years ago and had broken ribs and major bruising across his abdomen. During his healing process, he applied arnica to the bruised areas. However, as a bit of an experiment, he didn’t apply it to all of the bruised tissue.  Remarkably, the area on which he applied the arnica was healing 2 to 3 times faster than the other area.  It was no longer black and purple while the other side remained bruised and sensitive to the touch for a much longer time.

We used arnica recently on our 2 year old who had a fairly serious burn on her hand.  She came with me to an event and she began playing with some children at a hot water dispenser.  There was no safety on the dispenser and while she and another girl were touching it, her hand became scalded.  Most of the burned area was red but she had some blisters, as well.  We treated her immediately with cold water, a pain reliever and copious amounts of arnica gel.  Her pain was gone by the next day and the redness was gone a few days later.  She had no scarring whatsoever.

A Complement To Other Treatments

There have been studies conducted on patients undergoing surgery and they found that the patients who had taken arnica internally had reduced swelling and faster rates of healing as opposed to the patients who were given a placebo. The internal arnica comes in a homeopathic pill form that looks like this:

arnica montana

Arnica can also be used by arthritis patients who have been known to have a significant reduction in stiffness and swelling when using arnica along with their other treatment protocols.

Athletes Can Also Benefit

If you are very active in sports or just do your best to keep yourself fit, you know what it feels like after a long session of strenuous exercise. You hurt!  You can combat the soreness of that lactic acid buildup with arnica.  Studies have shown that marathon runners who had taken arnica had less muscle soreness.

Warnings For Usage

As with any treatment, use common sense and caution. The gel should not be taken internally because the active ingredient helenalin is toxic and very dangerous for the heart.  Extensive topical use can result in eczema.  And, while homeopathic medicines are extremely diluted, it is wise to consult with a homeopathic physician before taking any homeopathic medication.

*****

If used appropriately and safely, this is a wonderful natural treatment for a variety of problems.  We’ve found it to be really effective.

Live well and be happy!

TNS

 

 

 

 

 

 

 

 

Creamy Dreamy Hummus

Creamy Dreamy Hummus
Creamy Dreamy Hummus

Chickpeas…garbanzo beans…ceci bean…chana…begal gram…whatever you wish to call them.   They are the main ingredient that make up the delicious side dish called “Hummus.”  The word is Arabic for chickpeas. Hummus is a dip that has its origins in the Middle East with recipes dating back to the 13th century.   But its popularity has broadened its reach and you can now find hummus just about anywhere.

I had hummus for the first time when I lived in the Northeast of the United States and I can even remember the brand.  Here’s the list of ingredients:

  • Chickpeas
  • Sesame Tahini
  • Water
  • Blend of Oil (Soya, Canola, Corn, Olive)
  • Citric Acid
  • Salt
  • Roasted Garlic
  • Spices
  • 1/10 of 1% Sodium Benzoate 
  • Potassium Sorbate 

The list begins just as you’d expect.  Chick peas, of course.  Sesame Tahini, yes, please.  Water, yup, you need it.  Blend of oil of Soya, Canola, Corn and Olive.  Uh oh.  This is where you begin to lose me.  Soya, Canola and Corn oils have been found to have a deleterious effect on the body.  These oils are known to cause inflammation and are more than likely sourced from GMO crops if purchased in the US.  They are chemically unstable which makes them prone to alteration or oxidation.  Ultimately, these oils are probably rancid and can have an oxidizing effect on the body.  The Olive part of the oil equation sounds perfect but did you notice that it was last?

Let’s go on.  Citric Acid, ok.  Is it better than lemon juice?  Salt, naturally.  Roasted Garlic, sign me up.  Spices, can you be more specific?  And, finally, Sodium Benzoate and Potassium Sorbate.  Mmmm….yummy preservatives!

If you are looking for ways to avoid processed foods, you can easily make at home the foods you see in the grocery stores and other dishes you love.  Not only will you avoid the chemicals and preservatives inherent in the food, it will taste infinitely better because it is fresh.

Hummus is a really healthy dish.  Here’s the nutritional profile:

  • High in iron
  • High in vitamin C
  • Great source of fiber
  • Great source of amino acids
  • Good source of folate
  • Good source of vitamin B6
  • Good source of protein
  • Magnesium
  • Thiamin
  • Phosphorus
  • Copper
  • Zinc

I want to share a hummus recipe that I tweaked to my tastes.  I have made hummus at home for years but I could never get the exact flavor I was looking for.  There was always something missing.  My dissatisfaction led to poring over different types of hummus recipes and I finally found a combination that suits my preferences.  I was missing one secret ingredient – yogurt.

*****

hummus

Creamy Dreamy Hummus 

  • 2 cups of chickpeas without water*
  • 1/4 cup of olive oil
  • 1/8 teaspoon of paprika
  • 2 tablespooons of Tahini
  • 1/4 teaspoon of cumin
  • 1/2 teaspoon of garlic powder
  • The juice of 1 & 1/2 lemon
  • 1 & 1/2 teaspoon of salt
  • 3 tablespoons of yogurt (Full fat and plain)
  • 1/2 cup of water from the can or from boiling your chickpeas
  • Parsley for a garnish

*I used dry chickpeas that I soaked overnight and then boiled for an hour+ to prepare.  You can use canned chickpeas (preferably BPA-free) but you will probably have to adjust the salt because they usually add salt to the canned beans.

Put everything except the water into a blender or food processor and blend together.  Now, add the water until you’ve reached the consistency you want.  To serve you can drizzle some olive oil on top with some parsley sprigs and paprika or cumin sprinkles.  Eat with pita bread or any of your favorite vegetables.  It’s that easy!

My family loves this recipe and I am now badgered to keep a fresh batch in the fridge at all times.

Live well and be happy!

TNS

 

The Bittersweet Truth About Honey

The Bittersweet Truth About Honey
The Bittersweet Truth About Honey

I did a post last year on adulterated olive oil and have also since learned that much of the honey that is sold around the world is adulterated, as well.  If you are in the US, it is believed that more than a third of the honey sold there is not pure honey and is likely smuggled in from China and India.  The honey from these regions often contains dangerous heavy metals and also antibiotics.  The United State’s FDA (Food and Drug Administration) have assured consumers that the honey is safe even though food safety experts have attested to the fact that the biggest honey packers in the US knowingly purchase honey that has been mislabeled and sent there from China. The reason is believed to be one thing.

“It’s no secret that the honey smuggling is being driven by money, the desire to save a couple of pennies a pound,” said Richard Adee, who is the Washington Legislative Chairman of the American Honey Producers Association.

The FDA’s regulations even state that a product without pollen cannot be legally labeled as honey.  However, most of the jars tested in an investigation conducted by consumer watchdog organization, Food Safety News, came up with no pollen whatsoever.  The honey is refined to such a degree that all of the pollen is filtered out of it and therefore cannot be traced to its origin.  Other substances like cheap high fructose corn syrup or other artificial sweeteners are added to bulk up the product.

Investigation Revelations

Investigators at Food Safety News tested 60 jars of honey in the US and each and every one of them came back negative for pollen.  They also discovered the following for these stores:

  • 76% of samples purchased at grocery stores (such as TOP Food, Safeway, QFC, Kroger, Harris Teeter, etc.) did not have pollen.
  • 77 % of the honey from corporate giants like Costco, Sam’s Club, Walmart, and Target were also absent of pollen.
  • 100% of the honey sampled from drug stores like Walgreens, Rite-Aid, and CVS Pharmacy had no pollen whatsoever.

Here is a short list of US honey brands that were tested but did not show any trace of pollen:

Honey Bear

  • American Choice Clover Honey
  • Archer Farms Orange Blossom Honey
  • Archer Farms Organic Classic Honey
  • Busy Bee Organic Honey
  • Busy Bee, Pure Clover Honey
  • Full Circle Pure Honey
  • Giant Eagle Clover Honey
  • GE Clover Honey
  • Great Value, Clover Honey
  • Haggen Honey, Natural & Pure
  • HT Traders Tupelo Honey
  • Kroger Pure Clover Honey
  • Market Pantry Pure Honey
  • Mel-O 100% Pure Honey
  • Natural Sue Bee Clover Honey
  • Naturally Preferred Fireweed Honey
  • Rite Aid Honey
  • Safeway Clover Honey
  • Silver Bow Pure Honey
  • Stop & Shop Clover Honey
  • Sue Bee Clover Honey
  • Thrifty Bee Honey
  • Valutime Honey
  • Walgreen MEL-O Honey
  • Western Family Clover Honey
  • Wegman Clover Honey
  • Winnie the Pooh, Pure Clover

This ‘honey’, unfortunately, is not honey.  The good news, however, was that the honey tested at farmers markets, co-ops and natural food stores like Trader Joe’s had pollen.  Some organic brands also tested positively for having pollen.

The US receives over 40 million pounds of imported honey each year.  In 2010, nearly 38 million pounds of honey came from India and a mere 24 shipments amidst those millions of pounds were inspected.

The European Union has banned all honey from India because lead and other illegal substances were found in the contaminated honey.  In fact, they found that much of the honey was created without bees.  The ‘honey’ consisted of artificial sweeteners and then was highly processed to remove any proof of being adulterated.

Mysterious Dying Bees

The declining bee population around the world may be fueling the desire for creating fake ‘honey’ or adulterating supplies.  Here are some possible theories for the global decline of bee colonies.

  • Malnourished bees because of the destruction of their food supply.  This causes damage to their immune systems and makes them vulnerable to viruses, pathogens and fungi.
  • Use of toxic pesticides and genetically modified crops.
  • The microwaves that come from cell phones have been shown to cause colony collapse disorder or CCD. They have found that these waves disrupt the communication between bees and also their ability to navigate.
  • Climate change, droughts and stress from migration of colonies over great distances to pollinate other areas of the earth.

Space Technology Re-routed

There is a new laser test, however, that was intended for use on Mars to detect bacteria but will now be used to detect fake honey.  It is a device funded by the European Space Agency.  This laser works with great precision.

“Each molecule, and each of its isotopic forms, has a unique fingerprint spectrum. If, on the other hand, you know what you are looking for, you can simply set the laser to the appropriate frequency,” said Damien Weidmann, Laser Spectroscopy Team Leader at Rutherford Appleton Laboratory.

Lab At Home

While I am really hopeful about this development, it is doubtful that this technology will be able to test each and every jar on the market.  In the meantime, here are some ‘less than scientific’ tips that may help you to determine whether or not your honey is genuine.

1. The Water Test 

Put a tablespoon of honey into a glass of water.  If the honey does not dissolve at the bottom of the glass, it is likely pure honey.  Jaggery is the most common additive to honey and jaggery dissolves in water.

2. The Absorption Test

Put a drop of honey on some cotton cloth or a piece of low-grade paper.  If the honey spreads on the paper or seeps through, then it is not real honey.  You can also put a drop of honey on the cotton cloth and wash it.  If there is a stain left then it is most likely fake honey.

3. Checking For Water Content Test

There is very little water in honey – less than 20%.  Fake honey has a higher water content.  To test the water content in your honey, you can take a piece of bread and put it in your honey. If the bread hardens then your honey is most likely real.  However, if the bread softens or falls apart then the honey has additives.

*****

My family loves honey and we use it a lot.  We’re going to be even more vigilant now about the types of honey we bring into our home.

Live well and be happy!

TNS

 

 

 

 

 

 

 

 

 

 

 

 

My First Time Making Phở – The Superstar of Bone Broths in 9 Easy Steps

My First Time Making Phở – The Superstar of Bone Broths in 9 Easy Steps
My First Time Making Phở – The Superstar of Bone Broths in 9 Easy Steps

I finally did it.  I finally made Phở!!  This is remarkable because I grew up eating it (I’m half-Vietnamese) but I never made it on my own.   I should back up and say that I actually have had the desire to make it for several years now but I had trouble finding beef bones.  Now I can get BONES!!

Phở has gained popularity in the last few decades and you can find Vietnamese restaurants popping up around the globe.  There are many wonderful Vietnamese dishes but Phở may be regarded as Vietnam’s ‘unofficial’ national dish.  It is loved the world-over and there’s little wondering why.  It’s simply delicious.

The origins of Phở are uncertain.  Some historians claim that it is a version of the French “Pot-au-feu” which means literally “Pot on the Fire” and consists of beef bones and other vegetables.  Phở and feu do have some similarities in their pronunciation.  Vietnam was under French rule beginning in 1887 when it was referred to as French Indo-Chine or French Indo-China.  The Vietnamese finally defeated the French in 1954 during the French Indo-China War.  You can still see a lot of French influence there in the architecture and cuisine.  Some other historians think the soup came from the Chinese (who also ruled Vietnam) but there is no definitive evidence of this.

One of the factors you need to take into consideration when making Phở is time.  This is not a dish that can be rushed because the flavor comes from slowly cooking the bones.  The slow cooking extracts all of the nutrients from within the bones which then comprise the broth.  Fortunately, though, you also don’t have to hover over your pot for 10 hours.  It just needs time to cook and you can go on with your business while it’s doing that.

Bone broths in general have been gaining some popularity lately, as there has been a resurgence of eating ‘Traditional Foods.” There is a growing movement of people who are pushing back against the food industry and conventional ideas about nutrition. Dishes and foods that our grandparents used to eat with regularity are now finding their way back onto many kitchen tables.  Research has also shown different types of bone broths have been a staple for centuries in many societies around the world. It turns out that these were cultures that were often rather isolated, and the people were found to be relatively disease-free and in excellent dental health.  Researchers concluded that dental health and overall health were inter-related.

People who once used to grab a ready-made chicken stock or bouillon from the store (and I used to be one of them – but the Phở never tasted right!) are now taking the time to make their own stocks and bone broths because they understand the benefits of homemade, chemical-free bone broths.  Here are some of the benefits you can find from bone broths:

  • Collagen – We need collagen because it is one of the primary building blocks for bones, cartilage and the brain.  When you ingest bone broth, it feeds the body with readily-available collagen.
  • Gelatin – Gelatin is related to collagen, is very easy for the body to absorb, and it aids in digestion.  Gelatin can also be especially helpful for people with allergies, Crohn’s disease and colitis.  There are some who say that Gelatin also has anti-aging elements.
  • Bone Marrow – This is beneficial because it is rich in iron which carries oxygen to cells throughout our body. It is also a good source of protein.
  • Calcium - Calcium helps to prevent osteoporosis and has also been said to reduce PMS symptoms. It also helps to maintain your heart rhythm and muscle function.
  • Phosphorous – Phosphorous helps digestion, balances your hormones, repairs your cells and much more.
  • Magnesium – This very important mineral is vital for many functions.  It helps to detoxify your body.  It assists in the relaxation of your blood vessels and helps bones and teeth to form properly.  It also regulates your blood sugar.  This is particularly important in America as it has been found that nearly 80% of the population is deficient in this vital mineral.  The soil is depleted of Magnesium and therefore the food planted there will also be deficient.

Bone broths are cooked in such a way that these minerals and other components are broken down, which makes them highly digestible for the body.

Ok, enough benefits!  Let’s cook!

Ingredients for Phở

Soup

  • 3 pounds beef oxtail (and/or knuckle) bones
  • 1 pound of beef bottom roast (this is optional because you can also use the beef from the bones.  If you use it, slice it VERY thinly and set aside.  You will add it to the broth right before serving)
  • 1 large piece ginger, cut in half lengthwise
  • 1 large yellow onion, peeled and cut in half
  • 1/4 cup fish sauce (I use the “Three Crabs” brand.  Ask at the store which one is best because there are a lot of BAD fish sauces out there)
  • 1-2 ounces rock sugar, or 1- 2 tablespoons sugar to taste
  • 6-8 whole stars of anise
  • 6 whole cloves
  • 1 teaspoon of whole coriander seeds
  • 1/2 teaspoon of whole black peppercorns
  • 3 cinnamon sticks
  • 3 whole cardamom pods
  • 1 teaspoon of fennel seeds
  • 4 bay leaves
  • Salt to taste (we use Himalayan Salt but any salt is fine)
  • One package of pho noodles (soak them in cold water for 30-45 minutes before you plan to eat)

Fresh Accompaniments

  • 2 cups of fresh bean sprouts
  • Several sprigs of mint
  • Several sprigs of basil
  • Several sprigs of cilantro
  • 1 lime or lemon cut into wedges
  • Onion sliced very thinly (soak in ice water for 30 minutes before serving)
  • 2-3 hot peppers (omit if you don’t like hot peppers)

Condiments

  • Hoisin Sauce
  • Red chili sauce (I use Sriracha brand)

 

Step 1. Have a cute kid insert the spices into your tea diffuser (except the cinnamon sticks, which probably won’t fit).  If you do not have a cute kid around, do it yourself.

Pho 1

 

Step 2. Have a cute kid inspect your spices.

Pho 2

 

Step 3. Put your tea diffuser and the rest of your spices (the cinnamon sticks) into the pot.  Now, fill the pot up completely (almost to the top) with water.

Pho 3

Step 4. Remove the scum that will rise to the surface once it starts boiling.  Discard this scum.

Pho 4

Step 5. Add the fish sauce, sugar and salt to the boiling bones.  Now, let it simmer for 10 hours.  You could probably eat it at around 6 hours, but the flavors deepen the longer it cooks and the nutritional benefits increase, as well.  Let it cook and forget about it.  Check on it occasionally and add water if the broth goes down too far.  Taste it, as well, because as you add water it may need to be salted again, too.  Let your taste buds be your guide.

Step 6. Broil the onion and ginger.  It may take 20 to 30 minutes depending on how hot your broiler is.  Once is has been charred, add it to your cooking broth.Pho 5

 Step 7. Once you’re nearing the 10 hours, prepare your fresh accompaniments.

Pho 6

 

Step 8. Prepare the noodles.  Get another large pot, fill it with water and let it boil.  Once your water has come to a rolling boil, you are ready to put your soaked Pho noodles in.  You are really just blanching these noodles for about 30 seconds.  You do not want to overcook them because they will cook further in the hot broth once you are ready to serve.  Drain them after 30 seconds in the boiling water, and rinse them with cold water.  Set aside.

Step 9. Put the thin slices of beef into the broth if you’re going to use them or omit if you’re going to just use the beef that’s in the broth.  Put the noodles in your bowl, add the broth and top it with the accompaniments and condiments.  I always add a tablespoon of hoisin sauce to my soup with a few squirts of Sriracha sauce.  Squirt a lemon or lime wedge and prepare to be in soup heaven!!

Pho finished

*****

Making the Phở and eating it after craving it for so many years reminds me of a quote from Dr. Natasha Campbell-McBride, creator of the GAPS diet.

“Well, Mother Nature is kind and it is not asking us to do anything so complicated. Instead it gave us senses of SMELL, TASTE, DESIRE for a particular food and a sense of SATISFACTION after eating it. So, when your body needs a particular mix of nutrients, it will give you a desire for a particular food, which contains just that right mix; this particular food will smell divine to you and taste wonderful, and you will feel satisfied after eating it.” [This applies to real food only]

Food and nutrition are intertwined and the two should complement each other.  Food should be delicious.  Enjoy!

Live well and be happy!

TNS