Fresh apples are important ingredients in many meals, including desserts.  The apples and apple juice you consume may have positive effects in one of the main places in the body– the colon. New research has demonstrated that components in apple pectin and apple juice enhance biological mechanisms that have anticarcinogenic effects in the colon.

Another research published in the April 2008 issue of Nutrition, noted, “apples are a major source of natural fiber and of low molecular weight plan polyphenols in the Western diet.” The Food Guide Pyramid recommends we should eat at least 5 servings of fresh produce each day –2 servings of fruit, like apples, and 3 servings of vegetables.

 What counts as a serving of apple?

• 1 whole medium apple
• 1 cup chopped fresh apples
• 1/2 cup applesauce (organic)
• 1/2 cup dried apples
• 6 ounces 100% organic apple juice or cider

A medium size apple contains:

• fat-free that helps reduce the risk of some types of cancer
• saturated fat–0%
• sodium–0%, may reduce the risk of high blood pressure
• natural sugars 25% called fructose
• only 80 calories that helps you maintain a healthy weight
• cholesterol–0%, helps your heart to stay healthy and may protect against cardiovascular disease
• artificial colors or flavors–%, helps you to keep your body free of chemicals
• dietary fiber–20%, helps to keep down cholesterol and high blood pressure, and aids digestion overall
• a natural and healthy snack you can carry everywhere and eat withour creating any mess

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A Pembrokeshire proverb which originated in 19th century Wales says, “An apple a day keeps doctor away.” It tells you right away that this amazing fruit definitely has many health benefits. If you’ll follow this statement and eat one, two, tree apples a day, you can keep your doctor away. Your doctor can really get worried. He can loose his patients to apples.

Apple has been a symbol of good health for thousands of years. Malus Domestica, apple, the pomaceous fruit of the apple tree belongs to the rose family Rosaceae. Apple is a champion in popularity. It is one of the most widely cultivated fruits in the world. Every spring when apple trees start their blossom, they bring a parade of freshness and romance to the earth, and dress it with gracious, snow-white flowers. Our planet looks like the most beautiful and happiest bride in the world.

Our ancestors planted certain flowers and trees for centuries to ward off inharmonious spirits that treatened the garden safety and tranquility with their intrusion. Apple, elder and almond trees served such purposes, while flowers such as St.John’s Wort, yarrow and angelica would protect against evil.

The apple tree is one of the most pleasant creations of Mother Nature. It is planted in any garden, commercial or near your house. If you have your own garden or visit any beautiful garden, you enjoy a serenity. It is hard to describe this impression, but you have a sense of joy and peace. You feel a release from the tensions of your working day, your everyday life problems, concerns and obligations.
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by Svetlana Konnikova

Do you feel unhappy, depressed or fatigued? Make fresh pomegranate juice or buy a bottle of 100% natural Pom juice from California in Whole Foods. Add one teaspoon honey to eight ounces (one cup) and drink it. This is my Grandma’s recipe tested by many people including me, and it works. Try it, boost your energy, and treat your depression or fatigue naturally.

Pomegranate juice is high in three different types of polyphenols, a potent form of antioxidants. These three types–tannins, anthocyanins, and ellagic acid can be found in many fruits, but pomegranate juice contains particularly high amounts of all three. As antioxidants, they are credited with helping in the prevention of cancer and heart disease.

Lately pomegranates are being recognized as a new, hot “super food.” No surprise! Pomegranates are not only delicious and beautiful gifts of Mother Nature, they are also the most nutritious fruits you can eat.  Researchers confirm that pomegranates are high in vitamin C and rich in minerals –calcium, potassium, iron, and phytonutrients–compounds helping the body protect itself against heart disease, arthritis, cancer, diabetes and rheumatoid.

This nutrition-rich fruit contains powerful antioxidants helping you also to delay the aging process and neutralize almost twice as many free radicals as red wine and seven times as many as green tea. Some researchers also suggest that the crunchy  seeds of the pomegranate help to flush fats from the digestive tract.

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Media is always looking for sensation. About two years ago ‘Today’s Show’ introduced us to five superfoods and promised that these wonders will change our lives. I did not notice too many wonderful changes in our lives, but one included in the list, acai berry, certainly became super popular. You guess which one I mean? Acai berry, of course.

What was included in the List of Wonders? Crocodile meat, Acai berry, seaweed, yerba tea and a big, giant melon with a taste of cocoa… Now look at these products. What do you think, can you eat crocodile meat?

I am not sure about crocodile meat, but I love nutritional green seaweed and yerba tea. You can read about these two products in one of my next posts.

Source: www.youtube.com

Do you understand what happened? Here they are, the most familiar faces on television, Mario Batali, Bobby Flay, Emeril Lagasse, and Cristeta Comerford from Philippines. She also became a new cooking star thanks to her job as the Chef of the White House. She creates there healthy and natural meals under a guidance of the First Lady Michelle Obama.

All started at the beginning of New Year with the produce that Iron Chef of America used on the Food Network’s two-hour special White House show. It was announced that all fresh fruits and vegetables were delivered from the White House Garden. As “Politics Daily” reported, the show did not disclose (probably being too modest) that “stunt double vegetables” were used, but not the produce from the First Family’s garden.

If you think logically, you’ll have a question, “How can you find fresh vegetables grown in a beautiful garden in winter time, in Washington D.C.?” Don’t worry. The White House segment was taped in October. The much promoted TV show made a valuable accent by featuring First Lady Michelle Obama who invited the chefs to harvest what their soul desired and creativity dictated from the famous White House garden.
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Want to have all year around fresh organic herbs that can compliment your home cooking? Watch this video and start your own hydroponic garden right on the windowsill in your home kitchen.

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Good food is our natural medicine. We continue our culinary adventures with fresh pumpkins and other winter squashes. Enjoy them now. The season for pumpkins will last only until the New Year’s Day.

Pumpkin soup, pumpkin bread and pumpkin pie are all part of the American tradition, as are faces carved from the pumpkin shell at Halloween and turned into an exotic light. As a child, I used to carve not pumpkins, but watermelons, and put inside of them big, white candles to celebrate a beautiful summer with its blue sky, warm sun, colorful  flowers, and moonless nights sending a gentle light to the earth from the shimmering stars.

Here are my family’s  recipes. Probably these meals  are new to your palate, but be open minded and try to make some of them. These dishes with an European flair will definitely enrich  your healthy and  natural diet.

Pumpkin Pure Delight

Ingredients:

• One-two slices pumpkin 
• 2 cups spring water, and more as needed
• 2 tbps organic brown sugar
•  1 tbsp unsallted butter   &   A pinch sea salt

Method:

1. Slice and peel pumpkin into slices (the same way as watermelons). Remove seeds.
2. Cut pumpkin flesh into small cubes and wash them.
3. Place pumpkin cubes into a pot.
4. Boil pumpkin in  little water for about 20 minutes until tender.
5. Add a pinch of salt, brown sugar and butter. Mix all together.

Serves 3-4 people. Eat immediately while it’s still warm.

Pumpkin Oatmeal

Ingredients:

• The same ingredients as in previous recipe.
•  Add 2 tablespoons Irish Steel Cut Oatmeal which can be cooked in 5 minutes. 

Method  is the same, but with a small addition: 

1. Let pumpkin cubes boil in a little water (2 cups) for 15 minutes.
2. Add water if needed.
3. Then pur oatmeal in a pot with pumpkin for the the last 5 minutes.
4. Total cooking time: 20 minutes.  

Serves 4.

Pumpkin Rice  is made the same way with the same ingredients.

• Just add 1/2 cup organic brown rice and cook with pumpkin for 20 minutes.

These three meals/porridges are warm, comforting and healthy breakfast meals for adults and children. From the ancient times porridge was a traditional food in Europe. Europeans eat them constantly as a breakfast dish made only with grains and add salt, sugar, honey, berries, milk  or cream. These meals can be also eaten at lunch or dinner, but not only as traditional breakfast.

A combination of pumkins and other vegetables with grains are the easiest ways to digest highly nutritious foods. This fact explains why these meals are used traditionally for centuries in many cultures as a healing food to nurse the sick and weak back to health.  

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” Beautiful soup! Who cares for fish. Game, or any other dish! Who would not give all else for two pennyworth only of beautiful soup?”– Lewis Carroll, Alice’s Adventures in Wonderland

Whatever are your food preferences or your mood to eat this or that, soup will always tempt and please you. It must be included in your diet because it improves digestion and overall health. Of all comfort foods, soup is number one. It fills fast the stomach when you are hungry, warms the heart and body, and satisfies in all ways. If you eat healthy, natural soups, you don’ t gain weight at all, too.

Soup is undisputed international champion of comfort foods everywhere you go. Every country has its own recipes for these fabulous meals. Many became classics. American cooks created New England Clam Chowder. Bouillabaisse was devised by Mediterranean fishermen and became a highlight of the cuisine in France, Italy, Spain and around the world. Borscht was initiated in Russia and became popular in other countries.

French cooks also came up with the Onion Soup. Chinese inspired Shrimp Wonton Soup with Vegetable Flowers. Thai Crispy Fish Spicy Soup was born in Thailand. Seafood Gumbo came from Creole Cuisine. Pasta e Fagioli, of course, was created in Italy. Gazpacho, which is really a salad in soup form has Spanich heritage, and Chicken Soup with Matzo Balls came from Jewish heritage to cure what ails you.

There are so many other cold and hot soups, but hot Pumpkin Soup is one of the most popular. Now is a season for pumpkins and other winter squashes, so take advantage of this time and make your delicious soups using these nutritious vegetables.

I selected three videos that will show you how to make pumpkin soup with a different twist from three creative cooks.
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by Svetlana Konnikova

To make natural, homemade bread?! It sounds like a myth about old housewives’s hobby or at least, a modern offer to fly to the Moon…  Is that so? It is well known, packaged loafs provoke lots of problems for bread lovers, such as weight gain and other ills.

Making your natural bread at home became a necessaty today for people who love good bread, but want to stay healthy and slim.   Just try once to make your healthy bread! It’s not very difficult and time-consuming. After that, you’ll never want to buy any bread in a store.

Are time demands your excuses? So, do it during your weekend. Here is the recipe for olive and sun-dried tomato bread. Healthy, delicious, tasteful and flavorfull, this bread is freshly baked every day in many houses in Mediterranean countries for centuries.

INGREDIENTS: 

14 oz (400 g) or 2,5 cups organic whole wheat or rye flour; 1 packet active dry yeast; one half tsp sea salt with iodine; 1 tsp brown sugar; 1 tbsp chopped fresh thyme; 1tbsp chopped Italian parsley; 7 fl.oz (200 ml) or 1 cup warm spring water; 4 tbsp. organic olive oil;  about 2oz (50 g) or one third cup pitted and sliced black olives; about 2oz (50 g) or one third cup pitted and sliced green olives; 3,5 oz (100 g) or about 1 cup drained and sliced, organic sun-dried tomatoes in oil or 1 can organic diced tomatoes; 1 whipped, organic egg yolk.

METHOD:

• Place the flour, salt, and yeast in a bowl. Mix together. Then stir in the sugar, thyme and parsley. Make a well in the center. Slowly stir in enough water and oil to make a dough. Mix the olives and dried or diced tomatoes, and add in. Knead the dough for 5 minutes, then form it into a ball. Brush the ball with with oil and cover with a plastic wrap. Let the dough rise in a warm place for about one and a half hours. It should double in size during this time.
• Prepare a clean cookie sheet. Dust it with flour. Knead the dough lightly. Then cut into two halves and shape into circles. Place them on the cookie sheet, cover with plastic wrap again. Let the dough rise second time in a warm place for 40-45 minutes, or until two halves doubled in size.
• After two halves doubled in size, make 3 diagonal cuts on the top of each piece of “puffed” dough. Brush these pieces with a whipped egg. Your artisan bread is ready to be baked.
• Bake in a preheated oven at the temperature 400 degrees F/200 degrees C. Baking time –40-45 minutes, or until your bread is cooked through. Wait until the loaf looks golden on the top and sounds hollow when tapped on the botton. When it’s ready, take the cookie sheet with the loaf out from the oven. Let it cool a little bit. Then transfer on the wooden board. Your bread is ready to serve 4 people.

This delicious bread is made with clean, pure products and doesn’t contain any sodium, very little fat and  salt.

If you don’t have a desire or don’t have time to make your homemade bread, and buy it in a store, and then you blame this bread on your weight gain, you should know at least what’s the difference between two ingredients–salt and sodium that are present in packaged breads and  in your diet overall:

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Can you imagine your diet without good, freshly baked, the whole grain bread? I cannot. Several of my friends tried, as usual, to loose weight with help of heavily advertized diets. They lost weight in a short time, but gained more even faster. Now they decided to avoid eating bread. I don’t think it is a smart decision. The whole grain, artisan or freshly baked bread is our friend, but not our enemy. Unfortunately many people don’t make any difference. You can see in specialty or delicatessen stores how many customers buy freshly baked, white-flour, popular French baguettes. Don’t they realize that French baguettes are made from white flour which doesn’t give us any good nutrition?

Wheat, rye, rice, barley and steel cut oatmeal are the main ingredients of the modern diet. Used as whole grain, these natural cereals represent very nutritious food coming directly from Mother Nature. Today our problem is that huge baking plants use modern miling techniques and produce refined, white-flour, different pastas, and other cereal-based foods which have very low nutrient level. Some white flours are bleached. This procedure doesn’t make any sense and it’s dangerous, too.

Refined grains have the sugars which are released quickly into the blood stream. The result of this absorbtion is such health disorders as diabetes and weight-gain. Eat whole grain brown bread, wholemeal pasta and wild brown rice. If you bake, use organic whole wheat, rye or buckwheat flour and make these products an important part of your clean, pure-foods diet.

References: photo of bread from www.clipart.com; photo of grains by Petr Kratovchil