Winter recipes

LEMON BLUEBERRY SCONES

Mixing bowl Dehydrator or Warm Oven
16 small scones

4 ½ Cups almond pulp (leftover from making almond milk)
1 Cup coconut oil
1 Cup flax seeds, ground into meal
½ Cup agave nectar, honey or date paste
1 Tablespoon lemon zest
1 teaspoon Sea Salt
1 Cup dried blueberries

1. Mix almond pulp and flax meal together by hand in a large mixing bowl.
2. Add the remaining ingredients and mix well.
3. Divide the batter into half and shape into two, 1 inch round loaves. Cut the circular loaves into 8 small triangles, for a total of sixteen pieces
4. Dehydrate at 135 degrees for two hours. Check the texture of your scones. If more drying is needed, adjust the temperature to 105 degrees and continue dehydrating for an additional two hours. Store in refrigerator for up to one week. Serve with honey or jam and fruit.

WARM WINTER SALAD
4 Servings Vita Mix/Electric Skillet Keeps 4 days in Refrig.
3 days ahead of time - Sprout golden lentils

Dressing:
1/2 Tbsp. lime juice or Bragg's organic apple cider vinegar
1 Tbsp. Walnut or Pistachio oil
1 Tbsp. Purified water
1/2 clove garlic
1 tsp. shallots, minced
1 tsp. dijon-style prepared mustard
1/8 tsp. powered dry mustard
1/4 tsp. Sea Salt (Celtic is possible)

1/2 onion, chopped
2 cloves garlic, minced
1 package Organic Broccoli slaw (Broccoli and carrots) 10 oz. bag
or 1 head cabbage, shredded
1/2 cup walnuts, soaked, rinsed and dried
1 cup sprouted golden lentils
1/2 cup soaked raisins (monukka if possible)

To make the dressing: Combine all of the above in a Vitamix or Blender

Heat skillet to medium and season with oil. Saute' onion and garlic until transparent, about 5 minutes, adding small amounts of water, as needed, to prevent sticking.
Add broccoli slaw to the skillet, reduce heat to low and cover for about 3 minutes. Cook, leaving broccoli slaw still somewhat crisp.
Toss the skillet mix with the lentils, the raisins and the dressing. Serve warm.





CREAMY SQUASH SOUP
4 Servings Vita Mix/Electric Skillet Keeps 4 days in Refrig. Can be frozen
1 to 2 tsp. extra virgin olive oil
1 to 2 tsp. curry
1 clove garlic
¼ minced onion
1 cup raw cashews
2 to 4 cups purified water
1 ½ to 2 ½ pounds butternut squash or any kind of squash (enough to make 2 to 4 cups, finely shredded)
4 tablespoons fresh parsley (optional)
Nama Shoyu or Celtic salt to taste
1 lemon
To make this soup warming – In an electric skillet, warm the olive oil, curry powder and garlic, keeping the temperature on warm or low.
Add the minced red onion, and allow the flavors to blend for 2 to 4 minutes.
In a blender, puree the cashews and water until creamy. This will make your soup stock. (Add less water for a richer stock, more for a thinner stock).
In a food processor fitted with an “S” blade, chip the yellow squash into small pieces until fully shredded.
Add the squash and the soup stock to the electric skillet, and gradually warm to serving temperature, adding the parsley, salt and lemon juice.

For just the juicer and the Vita Mix - Juice the squash, onions, cashews and garlic together using a blank screen. Puree in the Vita Mix and add the water and spices. Transfer to a serving pot or bowl.

What is the Scoop on Wheatgrass Juice?

WHAT IS WHEATGRASS?

Wheatgrass is a variety of grass that is used like an herbal medicine for its therapeutic and nutritional properties. It is available as a fresh squeezed juice, a dehydrated or freeze dried powder, or in capsule or tablet form. AWheatgrass is the most popular young cereal grass, but other cereal grasses are also juiced for their nutritional value. The others are Barley, Oat Rye and Kamut. I am a proponent of Wheatgrass because it is one of the 4 healing foods that I teach that is an integral part of the Dr. Ann Wigmore program for healing. Ann Wigmore wrote many books about Wheatgrass and its healing power and it has been used for 30 years in her Hippocrates Institute Healing Centers in the United States, Puerto Rico and Australia.

WHAT DOES IT DO?

It has broad effectiveness, but its three most therapeutic roles are blood purification, liver detoxification and colon cleansing. As a food it is very nourishing and restorative with such a complete range of nutrients that it can, by itself, sustain life. This nutritional miracle is most evident in the animal kingdom where studies prove large and small grazing animals not only sustain themselves on young grasses, but also improve their health.

HOW DO I TAKE IT?

Therapeutically, you would drink the fresh juice or apply it rectally through enemas and implants. For nutrition and prevention, you make powdered drinks or take tablets.

WHERE DO I GET IT?

From your natural food store, juice bar, direct from growers, or mail order. Here in the Charleston area, I order Wheatgrass every other week from a Grower in Akron, Ohio. I also sell Sweet Wheat, which is a freeze dried version of fresh Wheat Grass. The Healthy Life Market, Charleston, WV also has some dried versions as well as the Sproutman growing system.


WHY SHOULD I TAKE IT?

Wheatgrass earned it’s reputation from people with terminal illnesses who take it at the eleventh hour of their lives, after conventional medicine left them with no hope. But you can take it as part of a long range prevention and health maintenance program.

HOW DO I GET STARTED?

You can grow the grass yourself, buy it from a grower or health food store, drink the juice at a juice bar or buy bottled grass tablets and powders. But if you are sick, it is highly recommended that you enroll in a retreat center for a 2-4 week wellness program. As an alternative, you can establish a home-health program by learning about the Ann Wigmore program and created the healing foods on your own, or with help from your family or friends.

WHY SHOULD I BELIEVE YOU?

There are many scientific studies demonstrating the efficacy and nutrition of grass foods. Most information about it’s therapeutic effectiveness is based on clinical evidence and the word-of-mouth testimony of users.

WHEAT GRASS VS. WHEATGRASS

The word on spelling: “Wheat grass” is a variety of grass like barley, oats and rye, grown in fields across America. “Wheatgrass” refers to grass grown indoors in trays for approximately 10 days and is the kind that is squeezed into a fresh juice. The tray-grown grass is used primarily for therapeutic purposes. The 60+ day old field grown grasses, available in dehydrated powder or tablets, are used primarily as nutritional supplements.


Most of the above information was taken from Steve Meyerowitz’s, “Wheatgrass, Nature’s Finest Medicine.”



ANALYSIS OF WHEATGRASS
Taken from Ann Wigmore’s “The Wheatgrass Book”

CHLOROPHYLL
Of all the valuable compounds contained in wheatgrass juice, chlorophyll is one of the most important. There are two vital aspects of chlorophyll.
First, it converts the sun’s energy into a form that plants can use. It is sort of a living battery. The same life force in nature that explodes into greenery every spring can be transferred into the human body via the consumption of wheatgrass juice.
The second important nutritional aspect of chlorophyll is its remarkable similarity to hemoglobin, the compound that carries oxygen in the blood.
Dr. Yoshihide Hagiwara, a Japanese scientist and health educator, is a leading advocate for the use of grass as food and medicine. He reasons that since chlorophyll is soluble in fat particles, and since fat particles are absorbed directly into the blood via the lymphatic system, that chlorophyll can also be absorbed in this way. It is his opinion that inside the body the magnesium ion in chlorophyll is replaced with an iron molecule, making new blood. In other words, when the “blood” of plants is absorbed in humans it is transformed into human blood, which transports nutrients to every cell of the body.

ENZYMES are perhaps more important than any other active ingredient in wheatgrass. Hundreds of enzymes have been discovered in cereal grasses. The most important enzymes that have been isolated in wheatgrass are:
Cytochrome oxidase - an antioxidant required for proper cell
respiration
Lipase - a fat splitting enzyme
Protease - a protein digestant
Amylase - facilitates starch digestion
Catalase- catalyzes the decomposition of hydrogen peroxide into water
and oxygen in the blood and body tissue
Peroxidase - which has an action similar to catalase, on a cellular level
Transhydrogenase - aids in keeping the muscle tissue of the heart toned
Superoxide dismutase (SOD)- crucial role in preventing aging. It acts
as an anti-inflammatory, neutralizes the toxic effects of superoxides.
(Superoxides can damage cells).



* It is interesting that 3 of the above enzymes, cytochrome oxidase, peroxidase, and catalase are found in relatively high concentrations in normal red and white blood cells. In the body of cancer patients however, their numbers are usually decreased significantly. Also, when the supply of SOD is low, cells become poisoned and lose their ability to renew themselves. They die prematurely.

VITAMINS AGAINST FREE RADICALS:

Vitamin C - as much per ounce as orange juice and more than most
vegetables. Important to the health of the skin, teeth, gums, eyes,
muscles and joints.
Vitamin A - the precursor to this Vitamin is found in the food of
carotene. It is converted into Vitamin A in the intestines. It has more 3 times as much carotene per pound then iceberg lettuce and about as much as other dark green varieties of lettuce. This type is harmless in
any amount, which is not the case when the Vitamin A is from animal
products. It can be toxic to the liver in large doses. Vitamin A is
essential for normal growth and development, good eyesight and reproduction.

Vitamins B-complex- facilitates the use of carbohydrates for energy
and aids the nervous and digestive systems. It is essential for normal
brain and body development, and for the adrenal glands. In relation-
ship to the other Vitamins, our need for Vitamin B-complex is small.
Vitamin E - and antioxidant and fertility vitamin. Without enough
we face muscle degeneration, sterility and slower healing of wounds
and infections. It also protects the heart. It is 10 times more easily
assimilated by the body than synthetic E.
Vitamin K - necessary for blood coagulation

MINERALS
* Wheatgrass has an alkalizing effect on the blood, due to it’s abundance of
alkaline minerals such as magnesium, potassium and calcium.

Sodium, Calcium, Iron, Magnesium, Phosphorus, Sulphur, Cobalt, Potassium and trace minerals such as Selenium and Zinc. These are just some of the minerals.

AMINO ACIDS (PROTEIN)
*Proteins are composed of small proteinous “chains” called amino acids.
There are 8 “essential” amino acids. Wheatgrass has these 8, plus another 9 for a total of seventeen.
EIGHT ESSENTIAL:
Lysine - anti-aging and immune system response
Isoleucine - protein balancer and mental health
Leucine - alert and awake, high energy levels
Tryptophane - builds rich blood, healthy skin and hair. Works with
Vitamin B to calm nerves and stimulate digestion
Phenylalanine - aids the thyroid gland in the production of thyroxin
Theronine - stimulates digestion, assimilation of foods
Valine - activates the brain, aids in muscle coordination, calms nerves
Methionine - helps in cleaning and regenerating the liver and kidneys
Also aids hair growth and promotes mental calmness.
REMAINING NINE:
Alanine - a body builder
Arginine - especially vital to men
Aspartic acid - a helper in the conversion of food energy *
Glutamic acid - improves mental balance and smooth metabolic
function
Glycine - helps cells convert oxygen into energy
Histidine - affects hearing and nervous functions
Proline - becomes glutamic acid and performs the same function
Serine - a simulator of the brain and nervous functions
Tyrosine - aids in the formation of hair and skin and prevents
cellular aging.



31 USES FOR WHEATGRASS JUICE:
from Ann Wigmore’s “ Rebuild your health”
1. Chlorophyll increases the function of the heart, affects the vascular system, the uterus, the intestines and the lungs.
2. Nature used chlorophyll as a body cleanser, rebuilder and neutralizer of toxins.
3. Wheatgrass juice helps to reduce high blood pressure, as the juice helps to remove toxins from the body and gives the blood iron, aiding circulation.
4. It purifies the blood.
5. It helps overcome dandruff. Rub the juice into the scalp, rinse and shampoo.
6. Douche with wheatgrass for vaginal infection.
7. It can help prevent tooth decay.
8. Hold it in the mouth for 5 minutes to relieve toothaches and sore gums.
9. It helps relieves sore throats.
10. Pyorrhea of the mouth - take wheatgrass, soaked in juice for 5 minutes, and apply to diseased area; or chew it in the mouth until it is dry and spit out the pulp.
11. It can overcome skin troubles.
12. When combined with easy to digest nourishment, it can keep hair from greying.
13. It aids in proper digestion.
14. It is an excellent mouth wash.
15. Use it as a skin mask to tighten skin.
16. Combined with Living Foods, it is great for blood disorders of all kinds, including anemia.
17. Pour the juice over you in a tub of warm water. Soak for 15 minutes and rinse off with a cold shower.
18. After an enema, wheatgrass juice implants are great for healing and detoxifying the colon walls, as well as cleansing the internal organs.
19. Wheatgrass juice is excellent for constipation and keeping the bowels open.
20. It disinfects and cleans out bacteria and viruses.
21. It has beneficial effects on the capillaries.
22. It helps overcome aging and gives energy to the sex hormones.
23. It neutralizes harmful inorganic molecules. Fruits and vegetables contaminated by sprays can be cleansed with wheatgrass placed in the rinse water.
24. Toxic metals - lead, cadmium, mercury, aluminum and excessive amounts of copper can be successfully removed with small amounts of wheatgrass juice, in increasing dosages.
25. Water can be purified by placing a bundle in it.
26. Wheatgrass is very healing for your pets. Pet birds benefit because of the rich diet they have from their seed intake. It helps to de-tox their livers.
27. It brings oxygen to your cells!
28. It gives you added energy!
29. Wounds and skin problems can be healed by applying in to your skin.
30. It is an appetite suppressant.
31. It helps dissolve the fatty lipids in your blood, thereby lowering triglyceride and cholesterol readings.


RESOURCES FOR WHEATGRASS:

SALLY MILLER 304-744-8748, FRESH FROM PURE INTENTIONS ORGANIC
WHEATGRASS GROWERS AND DEALER FOR “ SWEET WHEAT” FREEZE DRIED WHEATGRASS CAPSULES AND POWDER, AS WELL AS “SWEET SKIN” CRÈME WITH FRESH WHEATGRASS.

THE FIELD GROWERS:
GREENLIFE - 800-544-8147 Dried extracted juice of mixed grasses
PINES WHEATGRASS - 800-MY-PINES www.Wheatgrass.com - Dried before juicing
GREEN MAGMA - 805-983B9943 www.greenfoods.com -Dried green barley extracted juice
GREEN KAMUT - 800-452-6884 www.kamut.com - Dried kamut extracted juice

TRAY GROWER:
SWEET WHEAT - 888-22-SWEET www.sweetwheat.com - grown indoors, juiced and freeze dried

MIXED PROTEIN POWDERS
KYO-GREEN -800-421-2998 www.kyolic.com - grown in the highlands of Japan and mixed with barley grass and chlorella (algae)
GREENS+ 800-643-1210 www.greensplus.com mix of greens, algae and herbs


FROZEN JUICE
PERFECT FOODS, INC. 800-933-3288
EVERGREEN JUICES INC. 905-709-2770 www. evergreenjuices.com



YOU WILL ALSO NEED A JUICER THAT IS ABLE TO RIP THE BLADES OF THE GRASSES APART TO SQUEEZE OUT THE JUICE. IT SHOULD BE AN AUGER OR MASTICATING TYPE JUICE. I SELL THE OMEGA JUICER, WHICH CAN DO ALL OF THE ABOVE, PLUS FRUITS, VEGETABLES AND NUT BUTTERS.




eatsofeden@suddenlink.net 304-744-8748

Easy Recipes to Get Started

Almond Milk
Makes 6-7 cups Vita Mix/Blender Refrigerate/3-4 days

1 C. Almonds (soaked 8-12 hours)
4-5 C. Water ( reverse osmosis, spring or filtered)

If you have the “Amazing Nut Milk Bag” - there is no need to peel the almonds. Just place them in the Vita Mix or blender after soaking with the water and blend. Pour the mixture through the bag and the peels and almond paste will remain in the bag, while the milk stays white.

If you do not have the “Amazing Nut Milk Bag”:

Blanch almonds quickly by placing into boiling water for 1 minute then placing directly into cold water.
Remove skin from almond by holding almond between thumb and index finger then pushing off the skin.
Place almonds and water into Vita Mix or Blender and blend until smooth (If using a Blender, it will take at least 4-5 minutes - much faster in a Vita Mix.)
Start to finish time: 8-12 hours.

To make sweet almond milk add 1 T. Honey, raw, or 3 Dates (pitted and soaked for 2 hours) or 2 drops vanilla extract. (add while blending)

Living Oatmeal
5 cups Food Processor Refrigerate/5 days

2 cups oat groats or sprouting oats (soaked 48 hours, rinsing well every morning and evening), 4 cups after soaking.
1 cup raisins (soaked 4 hours or overnight)
½ to 1 tsp. Cinnamon
Optional: 1 sweet apple

Put oats groats and ½ cup raisins in food processor with apple and puree very well, or through a Juicer with the blank screen in place.
Add the rest of the raisins and cinnamon in a bowl and mix well. Don’t let it get hot!
To warm this, put in the dehydrator for 30 minutes or heat very quickly on a burner.

May be frozen. Great with almond milk! Makes 5-6 cups.


RAW ALMONDS, RAW WALNUTS, FRUITS AND A LITTLE BUCKWHEAT TOPPING WITH OR WITHOUT ALMOND MILK IS GOOD TOO!

CARROT/CELERY/LEMON/GINGER JUICE (SALLY’S FAVORITE)
1 Cup Juicer Drink immediately/1 day in refrig

3 CARROTS
2 CELERY STALKS
1/4 FRESH LEMON
1 INCH PIECE OF GINGER

Juice all of the above in the order given, keeping 1 of the carrots for last. This provides a sweeter taste to the juice. Whatever goes in last is what you taste the most! WAKE UP and ENJOY!

Macadamia Nut Cheese (Another favorite)
2 cups Food Processor Refrigerate for up to a week

1 cup raw macadamia nuts
1 cup raw cashews
½ cup fresh-squeezed lemon juice
½ cup Nama Shoyu or 1 ½ teaspoons Celtic sea salt
1 tablespoon garlic
½ teaspoon peppercorns ( cayenne pepper as replacement)

Blend all until creamy

Broccoli/Carrot Salad Dressing for Salad
Serves 4-6 Large Bowl Keeps for 1 week/Refrigerate

Head of Broccoli, chopped small 1 T. Maple Syrup
1 -2 Carrots grated 1 T. Flax Seed Oil
1/4 C Soaked raisons 1 T. Lemon Juice
1/4 C Soaked pecans cut small 1 tsp. Orange peel
1 fresh basil leaf/chopped
Sea Salt and Cayenne Pepper to taste

Transitioning to Raw Foods

People need to take the transition to Raw foods slowly at first. Eliminating refined and processed foods over several months and adding in more greens, vegetables and fruits makes for an easier transition. Elimination of refined sugars and flours, trans fats, caffeine, soda drinks and pastas immediately will make a difference in your digestion and your ability to de-tox your body. Adding booster foods like green grasses, and algae, will also help with this process and will boost energy.

My Choice for Raw Foods

I have been fortunate enough to experience all of the above improvements. I have had an amazing transformation by changing my approach to eating, specifically eating more raw food. My life has taken a path that was not planned, but definitely was destined.

Breast cancer appeared in my life in 1987 when I was in my mid 30’s. It has returned 2 times in the 14 years after the initial diagnosis. I had all of the recommended surgeries and treatments during that time. My body was reacting in a very toxic way after radiation and continued medication. I experienced bloating, weight gain, muscle aches, nerve discomfort and depression. By chance, I was introduced to the Raw and Living foods lifestyle and pursued further education at the Living Foods Institute. It was a life changing experience for me in both body and spirit.

My business sprung from my desire to share this knowledge with others. Clients have continued to find my teaching very helpful to them in reversing their own health issues. My motivation to continue teaching comes from my own health successes and my service to others.

Benefits of Raw Foods

Increased energy and flexibility; weight loss and stability; better nutrient absorption and elimination; clarity of thinking; healthier looking hair, nails and skin; blood chemistry, including glucose levels automatically improve; hormone levels stabilize, and you feel a sense of satisfaction in knowing that you are doing something great for yourself and the earth.

Raw vs Cooked

The “Raw Foods Movement” is based on a conscious approach to eating that will provide benefit to the body by giving it the best possible nutrition and helping it to eliminate regularly.

Vitamins and Minerals are damaged or destroyed at temperatures above 130 degrees. Micronutrients that are thought to help prevent cancer and other diseases are also a part of this mix. Eating lots of fresh, raw fruits, vegetables and greens, along with sprouted seeds, will increase the nutrient absorption in your body.

Enzymes are the most heat sensitive of all nutrients and are damaged or destroyed at temperatures above 118 degrees. Raw fruits, vegetables, nuts and seeds contain the necessary enzymes to complete the digestion process. As we age, our body produces less of its own digestive enzymes, and more are required from the food that we eat. The body must work very hard to digest food without proper enzyme activity, using precious energy that could be used as other functions in the body.

Water is also a very important part of our nutrition. Our bodies are 70% water. Fruits and vegetables are rich in pure water. Keeping the body hydrated promotes good health.

Good fats, like avocado and flax oil, keep the body well oiled. Natural fats are very sensitive to heat. Cooked fats can cause blockage in the arteries and digestive tract, inhibit the absorption of nutrients and reduce the body’s ability to transport oxygen.

The majority of fresh Raw foods have necessary fiber to aid in good elimination.


Cooked and processed food, along with toxins and daily stress, leave the body too acidic. This can cause leaching of minerals from the bones and tissues in the body. The majority of Raw food helps keep the body in an alkaline state.

Some vegetables and greens, like broccoli and spinach actually release important nutrients when heated. It is my philosophy to add some blanched foods to your Raw selection as well. It is also important to take into consideration the climate that you live in. People that live in warmer climates have a much easier time taking in the majority of their food Raw. Those in colder climates need the warmth in their foods. We make conscious adjustments.

Who I Am

Sally Miller is the owner/director of Eats of Eden, Ltd. Co., a business based on nutritional education and consulting for clients looking for a healthier approach to eating. It specializes in, but is not limited to, Raw and Living Foods recipes, products and appliances.

Sally has been teaching in the United States, in the Charleston, West Virginia area since 2002. She has streamlined her classes to offer an “Overview for change” that consists of “hands on” food preparation and an introduction to understanding how to transition into making healthier food choices. Sally works with cancer patients as a specialty, in educating them about food choices, before, during and after diagnosis. She has been educated at the Living Foods Institute in Atlanta, Georgia, attended a number of classes with Raw Chefs, and in May 2009, became certified as a Nutritional Educator at Bauman Holitstic Nutrition College in Penngrove, California. She is now available for individual client consultations consisting of lifestyle and menu evaluation and planning. These consultations are offered in packages of 3 and 6 visits.

Sally is a member of the National Association of Nutritional Professionals since August 2008. Continuing Education is a member requirement of this organization and she will be particpating in workshops throughout the year.