Diet & Recipe Category: Healthy Eating

Recipes for Delicious Probiotic Foods

by Health Researcher Sue Visser. www.naturefresh.co.za

HOW TO MAKE SALTED LEMON

Take 1 or 2 lemons with thick skins. Choose Meyer lemons or ones that have a thick layer of skin. Rough skin lemons are not as suitable because they are very bitter. Wash or scrub the lemons very well if you bought them.

Quarter the lemons lengthways and cut into very thin slices. Some people squeeze out most of the juice before doing this, to use for other purposes but you don’t have to. Spread the sliced lemon out on a dinner plate and sprinkle with 1 or two teaspoons of Himalayan or other natural salt. Leave the plate in the sun or in a warm place for a day. Then transfer to a jar, keeping it closed for a few days until the white parts become saturated and clear. It can now be eaten or kept in the refrigerator for a few weeks.

Enjoy the lemon pickle with just about any meal. It goes well with spinach, dhal, fish, curries and cheese. It is great in a sandwich and with snacks. Lemon skin is very good for bile stimulation and will thus help with the alkalinity of the small intestine. It is good with greasy food and cleans the palate. Eating at least a tablespoon of lemon pickle a day helps with arthritis and skin disorders, according to some naturopaths.

HOW TO ENJOY FERMENTED MILK (MAAS)

Buy the organic Maas in the dairy section of the supermarket. (e.g. Fairview Maas at Woolworths or Pick n Pay). Start by taking ½ cup of it first thing in the morning. Maas does not suit everybody, so after a week you can decide to continue with it or not. Some people find it eases constipation whilst others find that it causes it!

For cottage cheese: mix 1 or 2 cups of Maas with ½ teaspoon of natural salt. Pour this into a sieve that has been lined with a finely woven cloth. Allow the water to drip out for a few hours until the desired consistency and transfer to a closable container. You can flavour this cottage cheese with caraway seeds if you like. Some people recommend a mixture of cottage cheese and ground-up flaxseeds as a spread. * You can add Marmite as well for even more benefit.

For a harder cheese: Fold over the sides of the cloth. Wrap with paper towel and press the package between a few sheets of newspaper with the bread board on top of it to for a few hours. Longer means harder: (and a smaller lump of cheese!) This process produces a harder cheese like the Indian pannier. It is great with cooked spinach or curries.
* The Budwig diet for treating cancer makes use of this combination. (See my research and articles on Natural Cancer treatments. www.naturefresh.co.za )

 

Super Health Foods Change Your Ordinary Food Into Super Health Foods

 

MAKE YOUR OWN HEALTH SPREAD TO REPLACE MARGARINE

Margarine is bad news. We usually keep it in the fridge because it costs less and is easy to spread. Try this super health spread and you will find it costs less than margarine but it contains a perfect balance of essential fatty acids.
1/4 block of butter : make it really soft
200ml sunflower oil: blend the two together and keep in the fridge as a spread. You can add more or less oil, depending on how hard you want the consistency.
OPTIONS: Try mixing in some grapeseed oil – very rich in anti-oxidants. Flax seed oil is a plant-based omega 3 oil.

MAKE YOUR OWN HEALTH SALT TO REPLACE TABLE SALT AND AROMAT

When you have to cut out salt, it’s the sodium that’s the problem because it causes water retention and it pushes out the potassium that is a natural diuretic. Aromat, Zeal and other seasonings are full of MSG(monosodium glutemate) and are also bad for high blood pressure. So make your own herb salts, to suit your taste. Make a variety of them.
In an electric coffee grinder or use a pestle and mortar:
A few tablespoons of herbs: mixed herbs, basil, mint, rosemary (a good fat busting herb) and others you like.
A tablespoon of spices: coriander, cumin, paprika, ginger. First taste the blend, then add other flavours as you fancy.
A tablespoon of ground pepper, A tablespoon of salt. Two teaspoons of cream of tartar (as a source of potassium)
OPTIONS: Sodium free salt is available: known as potassium chloride. Supermarkets sell: NO SALT or NU-SALT
It tastes like normal salt but beware: if used on popcorn or salty snacks, it can remove the skin from your mouth.

MAKE YOUR OWN SUPER CEREAL

Forget about expensive commercial cereals. Look for MOREVITE at the supermarkets, it sells alongside the mealie meal. It is a pre-cooked sorghum cereal and at a cost of R5 for 1kg, it’s the best way for all blood groups to start the day. It is vitamin enriched and can be served with milk, hot or cold water or even fruit juice. You can top it with yoghurt, molasses, honey. For texture, add oats, chopped nuts and dried fruit or granola. For people who need extra snacks when the blood sugar gets low, you can take a small container of your MOREVITE mix. Keep it dry and activate it with milk, juice or water when you feel the blood sugar blues creeping up on you.

MAKE YOUR OWN HEALTH DRINKS

Fizzy drinks contain about 8 teaspoons of sugar. Talk about a bulge trap! We need alternatives and some fruit juices are just as bad. Too much sugar and no fibre is a no – no. Rather eat the fruit and drink a glass of water!

HERB TEAS: commercial herb teas are a fabulous way to have your eight glasses of water a day. Even soaking the bag in a glass of water overnight for your first drink works well. Then you can add boiling water onto the same bag for the second cup. This is good for expensive teas like Echinacea and St John’s wort as different medicinally active chemical compounds are released in hot and cold infusions. You can also use fresh herbs, especially mint for delicious fragrant teas and sweeten with a spoon of honey or high test molasses. NO WHITE SUGAR!
COLD DRINKS; 1 gram of vitamin C, 1 glass of cold water and a teaspoon of high test molasses. Add a pinch of cream of tartar. This is my favourite drink to take to they gym. You can also experiment with cold herb teas, especially rooibos, honeybush, mint and camomile. Some people add a little chilli to their tea to boost immunity.

MAKE YOUR OWN VEGGIE PIGOUTS

Time is always the excuse for not making stir fries. 90% of the time is in chopping and cutting, so make yourself a variety of pre- chopped veggies in containers in the fridge. Now when you are in a hurry, simply tip a punnet of veggies into a pan with a spoon or two of olive oil. Add a little stock or water as it begins to heat up and turn onto low with a cover. Add your new herb salt and season to your satisfaction. Serve with flaxseed oil and lemon juice or balsamic vinegar. Eat as much as you like, especially the green beans as they are a great slimming food. I like: green pepper, Chinese cabbage, matchstick carrots, slivers of green beans, onions, celery, fennel and a huge bunch of parsley, finely chopped. If you want the mix to be thicker and more slushy, add a few thin slices of sweet potato.

CUNNING WAYS TO FILL YOU UP AT THE DINNER TABLE

A nice substitute for chips is red sweet potato slices, cut thin and fried in a slick of olive oil. Season with herb salt.
Remove from the pan and toss in your stir fry veggies. Add a few thin slivers of fish or chicken. If you have a little greasy treat with a meal it is very satisfying but just a little, on the side. You can also make curried stir-fries, but go easy on the rice if you are on the slimming or detox programme. Also leave out the second poppadum and the extra spoon of dhal. Pig out on extra fresh salad sambals of tomato, onion, green pepper, lettuce, lettuce and lettuce – to fill you up. Eat slowly and that teaspoon of rice will go a long way! Drink mint tea before and after the meal. Never fill up on starch when you are hungry. Rather wait a while or munch carrot and celery sticks in a dip made of yoghurt and flaxseed oil with herb seasoning. When you talk and laugh a lot during a meal, you eat less. You don’t need big comforting desserts. Just think of your waistline!

THE HEALTHY HAPPY KITCHEN

for all blood types by Sue Visser

 

Lesson1: MAKE SOME EASY AND TASTY ONION AND LEMON MIXES

List of ingredients and timing: Basic ingredients:

2 medium onions, 4 lemons, a small bunch of celery and parsley and 3-8 chillies.

5-10ml herb salt, ½ cup cold pressed sunflower oil or olive oil.

Time: about ½ hour in spare time.

Equipment: sharp knife, chopping board and four lidded storage containers.

Prepare some sensational food enhancers in your spare time and enjoy them with all your meals and snacks. Keep them in airtight containers to enjoy at short notice. Known as healing foods, they can be enjoyed every day instead of junk foods. Do away with preservatives and artificial chemical additives. Chuck out the fattening chips and white rolls, greasy fries and boring cardboard biscuits. Give your taste buds a treat and start chopping!

1: ONION, PARSLEY AND CELERY CHOP

Work on newspaper and wrap up the skins, etc. to prevent a mess. Peel the onions. If they burn your eyes, light a candle and there will be no more tears! Chop them finely. Then wash the bunches of celery and parsley and chop them very fine. Mix all together and seal in a plastic container. Keep this mixture in the fridge for whenever you need to kick-start a stir-fry, an omelette, a quick soup, casserole or make a salad. Use it to add to dips and sauces made with your hand-held blender. You will be amazed at how much time this simple task saves you during a busy week.

VARIATIONS: add chopped red, yellow and green peppers to the basic mixture. You can also use leeks or spring onions and garlic chives. Add freshly chopped herbs or ginger. It is best not to include garlic as it gets very smelly. Always peel and chop your garlic fresh, for every meal. Add it to the cold pan before you start cooking. A quick dip or side dish: Add some of this onion mix to a can of baked beans with a little oil, soya sauce and lemon juice to make a super party dip or side dish. Dip with apple and carrot slices or wrap it in lettuce leaves. Instead of potato crisps, cut thin slices of rye bread and crisp them up in the oven. People really enjoy these tummy fillers.

2: MOROCCAN LEMON PRESERVE

This idea comes from Morocco, but here is a nifty short cut! Slice 2 lemons downwards into quarters. Remove the tough centre core and pips. Now cut across into little fans. Coat the lemons generously with herb salt and pack into an airtight container. It’s that simple! This lemon preserve keeps well for at a week or two in the fridge and you can add it to just about any dish. I snack on it when I get the munchies. Any naturopath will tell you that we need to eat whole lemons to really benefit from all the healing qualities this amazing fruit contains, especially the vitamin K that lurks in the white pith. I am totally hooked on this pickle. It goes well with curries, fish, and spinach. It is a wonderful garnish for anchovy toast or fancy open sandwiches or savoury crackers. Try it with tuna salad, hard boiled eggs, avocado, cottage cheese or peanut butter!

VARIATIONS: Use fresh limes instead of lemons, if you can get them. Add freshly grated ginger and a little honey. Try chopped chives and ground-up mustard seeds. Add a naartjie to make a colour variation and a lime or two.

3: LEMON AND CHILLI RELISH

Cut the other 2 lemons in thick strips, downward, around the central part. With this relish, the lemons are quite tart, so you need less of the juicy centre. Now slice the peel into thin crescents and coat them in herb salt.

For the chilli buffs, take your chillies and slice them very thinly. Combine the salted lemon with the chillies in a seal able container and add the ½ cup of oil. It can be added to cooked vegetables or a fancy salad to add that special zing. This relish is great to eat on buttered rye bread – I can’t leave it alone, so obviously it must be doing some good. Beginner chilli eaters will find that the oil reduces the burn factor. If you are not into bread, use cos lettuce. Spread on a little avocado, feta cheese, chopped radish, etc and top up with the lemon and chilli relish before you fold over the edges and devour! The oil can also be poured onto food or salads separately for a little extra kick.

HEALTH ADVANTAGES: Chillies help to relieve mucous problems and blocked sinuses as they work like a good expectorant. No wonder, they also contain guaiphenesin, like the patent drugs do. Chillies also boost the immune system, let alone the libido. Anybody for a chilli kiss? Blood type A should not overdo the chillies and I have found that most A’s are instinctively not too fond of chillies. They should stick with the milder varieties and stay away from Thai chillies, bird’s eye, cherry bomb and other super hot varieties. For real softies, stick with red peppers or peppadews, just to add a little colour without the heat. Avoid habanero chillies as they are unpleasantly hot and are dangerous to keep near small children who may be attracted to them.

VARIATIONS: Use the hearts of the lemons to make lemon juice or toss them into the blender when next you make fruit or veggie juice or a dip. Try making this relish with limes and add curry powder, cumin seeds, coriander, etc. to make a spicy lime pickle.

4: GENERAL RELISH

Take some of the onion mixture and combine it with a little of the chilli relish, finely chopped. Add a little more oil. This relish makes a lovely instant topping to a salad or plate of boring veggies. Sprinkle over some cider vinegar or lemon juice just before serving. You can also add chopped raisins to make an instant chutney to go with a curry. This mixture can be zapped in a hand-held blender to make a smooth paste. Enjoy it with peanut butter or cottage cheese on a boring rice cake or a slice or rye bread. They say that raw onions and raisins are very healing when eaten together, so enjoy your medicine!

VARIATIONS: Add chopped gherkin, radish or capers to the basic relish mixture. Lovely with tuna, fried fish or chicken. Vegetarians can enjoy it with slices of tofu, coated in rice flour and fried in a smear of olive oil.

HEALTHY SAVOURY SNACKS

Heat oven to 180 degrees centigrade.

To save energy, use the oven for coking casseroles, cooking brown rice or pea dhal or roasting meat and vegetables.

1) Mix these dry ingredients together:

(Larger quantities can be kept in the fridge)

1 cup yellow pea flour

1 cup millet flour (or substitute with barley flour or oats)

1 cup rice flour

½ cup rice bran oil or olive oil

Optional: 1 tablespoon brown sugar (or equivalent sweetener)

1 teaspoon bicarbonate of soda

1-2 teaspoons spices: chilli, salt, kaloonjie, etc.

2) Add: 1 cup finely chopped leeks, celery, dhania, etc.

1 cup water or fruit juice

1 lemon chopped with skin, pips removed.

3) Process water and lemon till smooth and fine in an electric blender.

4) Pour the liquid into the other ingredients to make a soft, fluffy dough.

5) Spoon out blobs of the dough – about a tablespoon each time onto a greased baking sheet.

6) Bake in the 180 deg C oven for15 minutes. Then switch off, and leave for about 20 minutes to firm up. Then remove and cool on a rack. If left longer, they will get harder and become crispy.

Chocolate orange cookies and whole orange preserve

This is the ideal tea time cookie as a replacement for gooey chocolate cake. Take them with you if you know there will be no wheat free, gluten free alternative for you to eat. The use of a natural orange gives them a rich flavour and adds all the health benefits of the orange pith that helps to lower cholesterol and adds vitamin K to the diet. The orange preserve makes a nice addition to a lunch box and goes very well with a tiny square of bitter, dark chocolate.

Learning to multi-task in the oven.

Set oven temperature to 180 degrees C. I usually do this at suppertime and immediately add a baking dish of vegetables near the top of the oven. You can try halved sweet potatoes and slices of pumpkin, butternut, etc. in a little olive oil and some kaloontjie pepper and herb salt. Add some hamburger or homemade tuna patties or sausage to a lightly oiled pan to cook in the same oven. Meanwhile, prepare your baking mixtures. After about half an hour, the vegetables begin to soften at this temperature. Transfer them to the bottom of the oven and start baking the cookie dough. The cookies need 10 minutes at 180 deg. C and then switch off and leave for another 10 minutes. This gives you time to cook spinach or broccoli or make a salad. The whole meal as well as the cookies should be ready at the same time. The oven will still be warm. If you want really hard, crunchy biscuits, return some of the cookies to the oven for at least an hour. This oven can also be used to dry out celery for herb salt or to dry out the orange preserve overnight.

Mix these dry ingredients together in a large bowl with the oil:

For 24 small cookies

½ cup oat bran (or barley or millet flour)

½ cup rice flour

½ cup yellow pea or lentil flour

2 tablespoons good quality cocoa powder

1 teaspoon cinnamon powder

½ teaspoon ginger powder

1-teaspoon bicarbonate of soda

2 tablespoons brown sugar or stevia equivalent

½ cup olive oil

Blend the wet ingredients in an electric liquidizer/blender to make a smooth pulp.

1 orange cut in half. Squeeze out the juice and add water to make a cup full.

Coarsely chop the orange peel, remove pips and top stalk and add to blender.

2 tablespoons of sweet molasses

½ teaspoon citric acid.

Fold the wet mixture into the bowl of dry ingredients. It will rise into a wonderful fluffy mixture. Work with a light touch as you release each tablespoon of the dough onto the greased baking sheet. Use a fork in the other hand to shape the dough. Bake the tray in the oven at 180 degrees C. for 10 minutes. Switch off the oven and leave in for another 10 minutes. For a hard, crunchy biscuit they can be left in for another hour.
WHOLE ORANGE PRESERVE (orange biltong)

For people who love marmalade, here is a super, all-natural confection that is easy to make, especially if you are having a glut of oranges and want to preserve some of them. It’s a recipe that just works and the results are good.

Take 2 oranges, cut in half and squeeze the juice into the blender. Remove pips and top stalk area. Chop up the orange peel and process in the blender to make a fine smooth pulp. For a variation, also add fresh, chopped ginger.

Transfer the pulp to a fireproof glass jug with ½ cup brown sugar. You can add another tablespoon or two if you don’t have blood sugar issues. Microwave this mixture on full for 5 minutes. Stir well and microwave for another 5 minutes.

Enjoy that lovely fragrance!

To make the round discs, spoon out blobs of the orange mixture onto greased baking paper, leaving about 6 cm for each one. Dip your fingers in water and rub them down into thin discs of about 3mm thick. Allow them to dry in a warming drawer for a few hours or overnight in the oven after it has been switched off. They even dry in the sun, taking about a day. They are ready when they are no longer sticky and you can peel them off of the baking paper.

Keep the orange preserve stored in plastic containers in the fridge. Enjoy them as a dried fruit or use to flavour desserts. They can be slivered or finely chopped. Try home made ice cream and hot chocolate orange sauce or make chocolate custard and add pieces of orange preserve. (For more ways to enjoy healthier forms of chocolate refer to Healthy Happy Eating by Sue Visser pages 150 –151.)

Cooking vegetable casseroles in the oven – mutton, fish for turkey casseroles with vegetables.

This oven method is what I have been using for dinner parties for the past 10 years. It’s easy and convenient. When entertaining, prepare one or two casseroles to cook in the oven so you can enjoy the snacks and dips with your guests. A mild vegetarian curry will suit all blood types and cause no offence, even to vegan or Kosher guests. Make a separate meat casserole for the meat eaters. Turkey and mutton suit all blood types. For fish, use tuna, cob or salmon.

If you are entertaining, begin the dish at least 2 hours before the guests arrive. Then leave the oven on very low to keep everything warm. Make all your snacks and side dishes well in advance, preferably a few days ahead. Leave your vegetables or salad ingredients washed and ready to toss out at the last minute. (Or open a pre-pack, all done for you!)

Ingredients for a large vegetarian casserole to serve four people. Use fewer vegetables if you are adding some meat.

A selection of vegetables in season. Choose some or all of these:

For browning: 2 onions, 2 leeks, 2 red peppers, 1 aubergine, peeled and diced (not for Blood type A1 and O2)

For the casserole:

2 medium sweet potatoes, 1 cup of peas, 4 carrots, 4 baby marrows, 2 medium turnips, 10 green beans

2 chopped chillies if OK with everybody – otherwise serve as a sambal (see recipes)

6 sprigs of soup celery, very finely chopped

2 cloves fresh garlic (optional)

30ml olive oil

30 – 60ml rice flour to thicken

1 vegetable stock cube made into 1-2 cups of hot stock

1 cup lentil sprouts

2 tomatoes (not for A1 and B1)

1) Curry option: 2 tablespoons mild curry powder, ½ teaspoon herb salt, 1 teaspoon grated ginger.1-tablespoon coconut cream or powder, stirred in during the last half hour. This is when you will add the fish.

2) Tomato bredie (stew) option: I small can tomato puree, 1 teaspoon brown sugar, ½ teaspoon turmeric.

2) Tofu: add chunks of tofu during the last half hour. Or add some cooked black-eyed beans or baked beans.

Meat options:

1) Brown about 200g small chunks of turkey breast or dark meat with the onions, pepper or aubergines.

2) Add 1 or 2 thinly sliced tuna, salmon or cob fillets tossed in lemon juice, salt and spices of your choice. Add fish towards the last half hour of the casserole. For vegetarians: set aside some of the casserole before you add the fish.

3) Brown 250g diced mutton stew cuts or cutlets that are tender with the kaloonjie, coriander, cumin and mustard seed mix. I find it best to place them in a flat 6cm deep roasting dish, without the salt and just coated in the spices. Place close to the grill and turn the oven on to 180 deg C. to warm up. When the fat has browned, turn over. Now add the onions, green peppers, etc. Leave in the middle of the oven while you prepare the other ingredients and continue with the vegetarian casserole recipe. Cover the dish with an old baking tray for the main part of the cooking time.

You normally need about 2 hours on low heat. Then remove the lid and stir to check if it needs thickening. This makes a wonderful curry dish or tomato bredie (stew). Add some olives to make my “Greek” lamb. Transfer to a serving dish later. Leftovers freeze very well – nice if you want to prepare the whole dish in advance or cook a larger quantity.

Basic oven casserole method. Browning can be done in the oven in the baking dish. A flat 6-8 cm roasting pan works very well, and it can be covered with an old baking sheet during the main cooking time.

Vegetarian: Mix the coarsely chopped onions, aubergines and peppers with the oil, ginger, garlic, chillies and other seasoning you want in the roasting pan and place it in the middle of the oven. Switch on to 180 deg C. to bring to full heat. Leave them there for a while so the onions become quite crispy.

Now prepare the vegetables you have selected and chop up the celery. This saves on oven time. If cooking brown rice, yellow pea dhal or black-eyed beans, prepare them with boiling water and place in the oven. For basmati rice, prepare it with hot water in a covered dish and bake for only ½ hour. Remove when done.(See rice, legume and grain recipes for more options, cooking times and combinations.)

Now add your vegetables to the dish. Sprinkle over the rice flour. Pour over enough stock, so that it almost reaches near the top of the contents of the dish. Cover with a lid or baking sheet and cook in the middle of the oven for about an hour, with the rice, dhal, etc. For the first 20 minutes, leave on 180deg and then turn down to 120 deg.

After an hour, check on the casserole to see if more liquid must be added or stir in a little rice powder if it needs thickening. Now add the strips of fish and stir them in. Turn down the oven to keep everything warm. Just before serving, you can add a swirl of yoghurt or more coconut cream to the dish, if it suits everybody. Otherwise, offer them separately with the side dishes.

SAUCES, DIPS AND SALAD DRESSINGS

YOGHURT SAUCE FOR GREEN VEGETABLES, DIPS OR SALADS

Blend of a cup of yoghurt with a teaspoon of honey and a tablespoon of olive oil.

Add a dash mustard and some herb salt to taste. For a richer taste, add a tablespoon of tahini.

LIGHT AND LEAN ONION SAUCE

This sauce keeps well in the fridge. It can be served with green vegetables or used as a light, low fat dip.

1 large onion or two smaller onions

50ml lemon juice

1 teaspoon honey

50ml olive oil

1 teaspoon herb salt

1 clove chopped garlic

1 teaspoon grated lemon zest

Light a candle when you work with raw onions or cook chillies, and you will have no more tears.

Peel and chop the onions and boil or steam them until tender. Alternatively, stir fry them in a tablespoon of the olive oil and let them simmer with a tablespoon of water on low heat until soft and glassy.

Cooked onions provide a creamy base for the sauce, without the burn!

Place all the ingredients in a deep bowl and process thoroughly with a hand-held blender. You can also use a food processor or an electric blender. Keep the sauce in the fridge.

Variations

Yogurt, chopped herbs, lemon juice or a little mayonnaise can be added to the basic sauce.

A red onion will make a beautiful pink sauce or party dip. Use 30ml balsamic vinegar instead of 50ml lemon juice.

Try the red onion sauce with steamed or roasted butternut. Top with fresh basil leaves or chopped parsley.

Use 30ml tarragon vinegar instead of 50ml lemon juice. This sauce is lovely with fish or chicken.

Add a small, fresh chilli instead of the mustard for more of a kick, especially for party dips.

FIERY RED DIP

This dip contains tomatoes and red peppers, so use the alternative recipe if you need an all-type red dip. If you can find some fresh peppadew peppers, you are in for a treat as they have a unique flavour, with quite a hot tang. This dip can be served with carrot and celery sticks, apple slices or lightly steamed green beans for the lean and light eaters, or offer thin slices of rye toast or rice crackers.

3 fresh peppadew peppers, minus the pips and chopped

Or: 6 bottled peppadews

Or: 1 large red sweet pepper with a small chilli

1 large chopped tomato

1 clove fresh garlic

½ teaspoon herb salt

50ml lemon juice

1 teaspoon honey

50ml olive oil

1 small sweet potato, chopped and boiled

Blend all the ingredients together, using a hand-held blender or a food processor.

ALTERNATIVE RED DIP FOR ALL BLOOD TYPES

Some people, especially blood type A, don’t enjoy chillies and A-secretors and B-secretors need to avoid tomatoes, so here is a milder red dip.

2 carrots, chopped and boiled till soft

2 teaspoons paprika powder

50ml lemon juice or 30ml balsamic vinegar

50ml olive oil

½ teaspoon herb salt

2 teaspoons honey or brown sugar

1 clove fresh garlic

1 tablespoon chopped onion

Blend all the ingredients together, using a hand-held blender or a food processor.

Variations

These red dips can be served at parties. When next you serve a cream of vegetable soup, add a swirl of yoghurt and top it off with a blob of red dip. Serve the red dip with fried slivers of ostrich meat, fish or chicken. Spread red dip onto rice crackers and add a pile of fresh lentil sprouts, mixed with grated cheese.

RAISIN RELISH

This sauce is very versatile and can be used on salads, vegetables, for dips, on yoghurt and even breakfast cereals. It can be made on the spot, and the sweetness can vary according to your requirements. The raisins make it very sweet –far sweeter than just adding raisins to a dish. The combination of raw onions with raisins is said to be very healthy. By adding lemon juice or vinegar and some oil, the Glycaemic Index of the raisins is lowered to a more tolerable level.

1 very small onion, chopped

100ml seedless raisins

50ml lemon juice or apple cider vinegar

Optional: the grated rind of a whole lemon

100ml olive / grape seed / canola oil

A pinch of herb salt

Blend all the ingredients in a tall container, using a hand-held blender. Taste it and you will find that you cannot really detect the onion! Add more onion to make a more savoury relish for salads or serve as is on salads, cereals or yoghurt.

Variations

1 Breakfast or desserts. Leave out the onion and salt. Add a chopped apple and a little more lemon juice. Serve with yoghurt, fruit salad or with chopped bananas for dessert. Add a pinch of ginger or cinnamon powder. Use this mixture to make the morning oats or muesli more interesting.

2 Vegetable or curry relish. Add a large, chopped onion and more lemon juice or vinegar. Add a small chilli and some ginger, if liked, for a quick chutney for your curry. Spoon this mixture over steamed root vegetables like butternut, sweet potato or parsnips.

3 An unusual salad. Chop up a few lettuce leaves into the bottom of a salad bowl. Sprinkle on some olive oil and lemon juice and a dash of herb salt. Top with raw, parsnips or carrots and butternut. Spoon over some raisin relish and garnish with a few onion rings.

ECONOMICAL PESTO SAUCE

Pesto sauce is usually made with pine nuts that are very expensive. This recipe uses ground-up sesame seeds, almonds or walnuts. Parmesan cheese can be substituted for pecorino cheese, made from sheep’s milk.

100ml olive / rice bran / sunflower oil

50ml lemon juice / apple cider vinegar

3ml herb salt

1 clove garlic, peeled

6 small spinach leaves

10 sprigs fresh basil

100ml grated parmesan cheese

50ml ground-up sesame seeds / almonds / walnuts

Tip the oil, lemon juice, salt and garlic into a tall container. Add a third of the chopped green leaves and process with a hand-held blender. Keep adding more leaves. If the mixture gets too solid, add a little more oil or lemon juice. Stir in the grated cheese and ground-up seeds or nuts. Do not worry if the mixture looks a bit runny. After a day in the fridge the sauce becomes more solid. It keeps well in the fridge.
KALOONTJIE SUBSTITUTE FOR PEPPER

Grind together: 1 tablespoon each of: Kaloontjie seeds, coriander, cumin and mustard seeds. Add a teaspoon of dried chillies for an extra kick. Use generous quantities when cooking meat, fish, vegetables, casseroles, etc.

Fat Factors

Face your fat factors to lose weight.

We cut out junk foods, eat more whole grains, legumes, fruit and vegetables and less fat. We try to exercise, drink water all day and eat smaller portions. “Boring, it hasn’t worked for me” many will say. Why then, do we really gain weight – has it something to do with hormones? Yes and a whole lot more: gluten, dairy or blood type intolerances, stress reactions, inflammation, insulin resistance, parasites and heavy metal toxicity are factors that weight loss products do not address. The key to slimming is to face your fat factors, one by one:

Blood type conflicts

Blood type dieting is often scoffed at by practitioners. They do not understand that one is preprogrammed to accept or reject certain foods, regardless of their proclaimed health benefits. Lectins are chemicals in food that can disrupt insulin or thyroid activity and cause inflammation and weight gain. For all blood types, an overriding gluten (wheat, rye, barley and occasionally oats) or dairy (lactose or casein) intolerance may also be present. What are the dominant fat foods for each blood type?

Blood type A: kidney beans, lima beans, chick peas (hummus), potatoes and sweet potatoes. For them, the lectins they contain bind to insulin receptors and stimulate the growth of fat. 20% of blood type A do not secrete antigens in the saliva or digestive tract, (non-secretors) so wheat and maize will also cause weight gain and immune reactions.

Blood type B: lentils (dhal) all wheat, maize, buckwheat and rye products, chickpeas (hummus), peanuts, coconut and for non-secretors: soya products, potatoes and fructose.

Blood type AB: chick peas (hummus), buckwheat, sorghum, lima and kidney beans, coconut, sago, tapioca, sesame and sunflower seeds. Non-secretors: all wheat products cause weight gain or immune reactions.

Blood type O: all wheat and maize products, sorghum, kidney beans, barley and peanuts. Cabbage in excess blocks thyroid hormones. Secretors: lentils. Non-secretors: chick peas, oats and all soya products. Simple sugars and carbohydrates – true for all, but insulin resistance is most prevalent in this sub-group.

Hormones behaving badly

1 Oestrogen: Fat cells increase and swell up with fluid when oestrogen levels get too high. Fat cells produce inflammatory chemicals. Birth control pills, hormone replacements and oestrogen from the diet provoke weight gaining tendencies. The fatter you get, the more oestrogen you make out of androgenic hormones like testosterone. Men also gain weight when oestrogen gets out of control. Excessive oestrogen shuts down thyroid activity and causes more weight gain along with sluggishness, junk food cravings and depression.

2 Thyroid: Heavy metal toxicity combined with meal skipping or starvation sets off a secondary thyroid response: reverse thyroid hormone (RT3) that actively resists fuel burning and encourages fat accumulation. When in this mode, any attempt to nibble at mean little diet portions will make one gain weight. Some foods are low in kilojoules, like cabbage, kale and broccoli; but they are goitrogenic: meaning they inhibit the thyroid output and slow down your metabolism. Hormones, not food are what really make you fat! Gluten intolerance can harm the thyroid even more.

3 Insulin: Insulin resistance sets in due to an excessive and almost continuous intake of sugar and refined starches in search of “energy”. When insulin cannot pump sugar into hungry cells it compensates by bundling it into triglycerides (3 glucose molecules) and up goes the blood pressure! High blood pressure and inflammation are the first indicators of insulin resistance before raised blood sugar levels confirm that syndrome X or type 2 or adult onset diabetes is emerging. Non-nutritive sweeteners also stimulate the release of insulin and can result in insulin resistance and hypoglycaemia. As you can see, counting kilojoules is not the answer. Slowing down insulin reactions with whole grain foods, more fibre, protein and good fats is preferable. Adding acid to sweet fruits also calms down insulin reactions: lemon juice, apple cider vinegar or citric acid. Fruit juices contain excessive sugar and no fibre, so dilute grape or apple juice and add the acid. It is better to chew a sour green apple. The skin of sour, green fruit is rich in chromium and so are green beans. Insulin sensitivity is amplified by adding ¼ teaspoon of cinnamon powder to food and by taking zinc and chrome supplement.

4 PCOS: PCOS or the polycystic ovarian syndrome is a cluster of symptoms, beginning with insulin resistance. It causes a rise in DHT (dihydrotestosterone) and releases it directly into the bloodstream. This hormone can cause weight gain, infertility, adult acne and balding or beard hair and ovaries that enlarge into cysts. It is caused by eating more sugar and refined carbohydrates than the pancreas can handle at one time. Chasteberry tincture helps to modify these effects but control over insulin is far more important.

5 Cortisol: Cortisol is an anabolic steroid hormone and opposes fat burning. When we are constantly stressed, the excess cortisol we generate causes the waistline expand, resulting in the “apple shape”. Inflammatory responses, insulin resistance and systemic acidity take their toll. Eating or not eating then causes one to become helplessly, morbidly obese. Sound familiar? But to control inflammation, the drug of choice is cortisol, known as cortisone or prednisone. Why? Even if asthma has been caused by a wheat intolerance or food reaction? Some of us can just look at food and get obese because hormones are our fat factors.

6 Leptin: This hormone controls satiation and we feel full after a meal. Leptin resistant laboratory rats keep eating and expanding till they almost explode! Insulin resistance and leptin resistance go and in hand, and so do carbohydrate and sugar cravings. A higher salt intake stimulates the love of sugar and of all things refined, fried and fatty. People who are wheat intolerant become addicted to junk foods. Wheat-laden foods and sugar are so ubiquitous, cheap and convenient. Eat more, crave more, but cutting the portions is not the answer.

Food that disagrees attracts parasites and makes you fat:

It is odd to be asked: “I am on blood pressure and cholesterol medication and I take Glucophage for my blood sugar. I am overweight. Would a slimming product conflict with my prescription?” These are the classic 4 symptoms of insulin resistance known as syndrome X from eating badly. Can all of us really eat the foods we love and just take a diet pill? An allergenic addiction to soft drinks, salty fries and flavoured snacks, sugar-laden chocolates, cream cakes and cookies full of wheat is not love at first sight. It is a toxic kickback as the body releases morphine-like drugs to dull the senses after loading up on what we call antinutrients. Addiction to foods that are not tolerated by over 60% of the population eg: “healthy whole wheat” or gluten in genetically predisposed people causes: inflammation, high histamine levels, thyroid restriction, blood thickening, fat accumulation and acidity. These foods form sticky residues that become a restaurant for parasites, especially tapeworms, flukes and other microbes including deadly moulds called mycotoxins. They invade the gut lining and cause swelling, bloating and water retention. A diet rich in natural probiotics keeps them under control. Herbal parasite remedies and especially olive leaf need to be taken regularly.

An eating plan that really suits your body type as well as blood type, hormonal requirements and lifestyle is a specialised undertaking so consult a registered Dietician or Practitioner skilled in Natural Protocols to do the fine tuning. Medications begin to clash with dietary improvements or supplements that lower blood sugar and blood pressure naturally. Regular monitoring of your progress and reducing medications is essential. Doctors are not supposed to prescribe medications or hormones if the patient’s kidneys or liver are not healthy or there is a history of heart disease. But do they? Are you warned about the side effects – weight gain, bloating or blood thickening? This is why your food needs to become your medicine and that includes the way it affects your hormones. The better your blood type selection suits you, the better you will look and feel. You will enjoy the benefits of a healthy liver, digestive system and kidneys. Your moods will improve and so will your immunity.

Most people who are stuck in the fat channel are wheat or gluten intolerant with compromised thyroid activity.

After detoxification keep your insulin at bay, boost the thyroid and calm down the cortisol.

10 ways to spring clean for more effective slimming.

By health Researcher: Sue Visser August 2010 929 words

1 First fix the adrenals:

Stress causing constant cortisol output and inflammation makes you fat, weak and tired. Take adaptogens, a good multivitamin, calcium and magnesium and 100 mg vitamin B5 2x per day but discuss this protocol with your practitioner. Cortisone treatment causes profuse weight gain in some people. Clean out gluten, milk and other intolerances that may be to blame in the first place. Seek counselling for controlling stress reactions.

2 Boost up the thyroid:

As soon as the adrenals are strong enough, then select Lugol’s iodine or Coleus tincture if thyroid activity is too low. Avoid foods that interfere with the thyroid, known as goitrogens like excess cabbage (a little sauerkraut is fine), kale, broccoli, cauliflower and millet. Ask a practitioner who is skilled in Natural Medicine to balance thyroid hormones, concentrating on T3 conversion (instead of upping the Eltroxin -T4 all the time) Blood tests are not reliable, so ask for a 24 hour urine test to also check oestrogen, adrenal and other hormones. RT3, the reverse thyroid syndrome requires heavy metal detoxification. (Also see the article about thyroid problems in issue 32.)

3 Oestrogen reduction:

Digestive bitters, B vitamins, fibre, Lugol’s iodine and exercise help to break down and clear excess oestrogen. Oestrogen dominance also affects thyroid hormones so have 2 teaspoons of ground-up flax seeds every day. It also keeps hot flushes at bay. Vitamin B6 keeps water retention under control. Cut the saturated fat and consume more anti-inflammatory Omega 3 oil. Boost natural progesterone levels with Chasteberry, flaxseeds and probiotics.

4 Deal with parasites, microbes and mycotoxins (moulds):

Parasites rob you of nutrients and release toxic residues that cause acidity. Take herbal remedies, deworm yourself and the pets. Some people use electronic zappers of Rife frequencies to good effect, especially to deal with bloating caused by candidiasis that increases fluid retention in fat cells. Candidiasis is when yeast converts to a harmful mould that destroys all your B-vitamins including vitamin B6. Take probiotics and eat sauerkraut, natural yoghurt, maas and fermented foods like olives and pickles to maintain hormonal balance, root out parasites and strengthen immunity.

5 Flush out the kidneys:

Make fresh juice from parsley, celery, lemon juice and apples or cucumber. Take magnesium chloride or “Concentrace” drops with vitamin B6 to prevent kidney stones. Eating just watermelon all morning is also an effective kidney flusher. It is important to have healthy kidneys prior to heavy metal detoxification and liver and gallbladder flushing. Being more alkaline and having adequate calcium and magnesium supplements prevents kidney stones. Otherwise calcium is removed from your bones, resulting in osteoporosis.

6 Heavy metal removal:

Make a morning juice out of: 1 cup water, ½ cup fresh coriander leaves (dhania), 1 cup parsley, 1 chopped apple, ½ lemon. Drink half of it at once. Eat apples all morning and take 10 chlorella tablets, to bind the toxins as they loosen. Eat a lot of garlic to protect blood cells. In the evening take a calcium and magnesium supplement. Repeat this process for 3 days every week. 2-4 sessions should lessen the load. It is often a major cause of infertility, but most important is the effect heavy metals have on the thyroid, and hence weight gain.

7 Clean out the liver, gallbladder and digestive tract:

Eat fat free for two days. On the second afternoon take 1-2 teaspoons of Epsom salts mixed in hot water, cooled down. Repeat 1 hour after supper. At bedtime take ½ cup olive oil mixed with ½ cup lemon juice. Next morning take more Epsom salts. Wait for the gush of gallstones and expel all the old muck. Then eat normally but not junk foods.

8 Lymphatic drainage:

Dry brush the arms and legs towards the torso with a rough towel. Have a mineral bath. Jump on a rebound trampoline for 20 minute sessions as this clears out sluggish lymph channels. Drink plenty of water with mineral drops or lemon juice. Have a professional treatment if congestion is severe.

9 Make yourself more alkaline:

Systemic acidity encourages inflammation and as soon as LDL cholesterol begins to oxidize it becomes sticky and adheres to artery walls. It converts to oestrogen, pumps up the fat cells and you gain weight. Add 2-3 teaspoons of lemon juice to your first and last glass of water every day. Rub salt onto lemon slices and eat them with meals. Drink a Himalayan salt “sole” solution in the mornings or Concentrace mineral drops. Take tissue salts: NAT PHOS and NAT SULPH. At bedtime take calcium and magnesium to prevent calcium loss during the night. Remember that reacting badly to stress makes one acidic, so take a deep breath and rather smile off the cortisol.

10 Stabilize blood sugar and insulin reactions with a proper eating plan

Take chrome supplements and zinc to improve insulin activity. Eat frequent small meals consisting of a portion of protein and healthy fats like walnuts, almonds, eggs or fish with unlimited salads and vegetables. Avoid very sweet fruit and starchy foods. For a pick me up: replace fizzy drinks and junk snacks with this powerful remedy: drink a cup of boiling water with 2 teaspoons of bitter blackstrap molasses. Add 1/4 teaspoon of cinnamon to enhance insulin uptake. You will be surprised how good you feel for the rest of the day. Have more after dinner. Some diabetics say they also enjoy it, especially when they fast. After 3 weeks on a blood type diet most people lose weight easily and naturally and are able to keep it off. So can you!

DISCLAIMER: This information should not be used to diagnose or treat conditions. Natural remedies often duplicate the action of prescribed drugs so please consult a knowledgeable practitioner. The author and publisher accept no responsibility for the application of this article.

Bibliography

1 The type1/type2 allergy relief program by Dr Alan Levin. Publisher: Tarcher 1983 ISBN 0-87477-258-3

2 The Anti-Ageing Zone by Barry Sears. Publisher: Harper Collins 1999 ISBN 0 7225 3860 X

3 HEALTHY HAPPY EATING by Sue Visser. Publisher: Anderson 2004 ISBN 0 – 9584583 – 8 – 3

4 Low Blood Sugar by Martin Budd. Publisher: Thorsons 1995 ISBN 0 7225 31192

5 The Cure for All Diseases by Hulda Regehr Clark. Publisher: Promotion Publishing 1995 ISBN 1 – 887314 – 02 -4

6 Natural Alternatives to dieting by Marilyn glenville. Publisher: Kyle Cathie Ltd. 1999. ISBN 1 85626 317 7

7 Nutrition & Healing by J V Wright. Vol 3 No 1, Vol 4 No 10, Vol 9 No 6, Vol 6 No 10. Fleet Street Publications

References – direct links (only if asked)

Women, Hormones and the Menstrual Cycle: Herbal and Medical Solutions By Ruth Trickey

http://books.google.co.za/books?id=4oiL-eAIWRcC&pg=PA68&lpg=PA68&dq=oestrogen+in+the+gut+from+bacteria&source=bl&ots=tKBYh3QxA9&sig=-9rj71FceL2wE1d5PMvgCHJK30k&hl=en&ei=zMIfS4nHDY2e4Qa-sNz2Cg&sa=X&oi=book_result&ct=result&resnum=5&ved=0CB8Q6AEwBA#v=onepage&q=oestrogen%20in%20the%20gut%20from%20bacteria&f=false

http://bubbleandbee.blogspot.com/2009/10/flax-seeds-benefits.html

http://www.radianceclinic.com/html/hormonal_health_guide.html

http://www.drugs.com/glucophage.html
Extra from Sue Visser: this is interesting:
Too much oestrogen
Studies comparing hormonally healthy and unhealthy women show that a diet high in carbohydrates, low in fibre and high in saturated fats increase the risk of oestrogen dependent conditions including cancers. This is because:

fats stimulate the enzyme in gut bacteria to convert and reabsorb more oestrogen

obesity provides more peripheral androgens to be converted to oestrogen increasing the risk of breast cancer, fibroids and endometriosis

B6 deficiency makes tissues in the uterus and breast more sensitive to the stimulation of oestrogen increasing the risks of cancer

Dietary fibre reduces oestrogen levels in blood and urine

Culture milk products and yogurt reduce the enzymes in gut bacteria, increasing eliminated oestrogen

Therapeutic guidelines

Consume Phyto oestrogens (Sue: nor soya – blood type O & B non-secretor. Also Trypsin inhibitors)

Take medicinal herbs

Cabbage family increase the rate the liver eliminated oestrogen (Sue: but what about goitrogens and thyroid?)

Higher protein intake improves metabolism of oestrogen in the liver, the best sources are grains, nuts and seeds, legumes and low fat meat

Bitters help liver clearance of oestrogens

Foods high in methionine (beans, legumes, onions, garlic) assist in the methylation of oestradiol to oestriol a less potent oestrogen

Increased fibre helps transport oestrogen out of the body

Exercise helps oestrogen clearance

Flax seeds are a triple threat against acne. First of all they’re high in anti-inflammatory omega-3 fatty acids. These healthy fats reduce inflammatory responses in the body, including the skin. Second they contain hormone-balancing lignans. Lignans have been shown to inhibit 5 alpha-reductase, an enzyme involved in the conversion of testosterone to DHT (its more active form). In other words, it helps to balance the production of androgens, which, in excess can cause acne. Third, essential fatty acids strengthen the skin’s cell membranes, thus hydrating the innermost layer of skin. This makes skin less suseptible to hormonal fluctuations and more resilient to infection.

Flax seeds contain high amounts of antioxidant compounds called lignans. Lignans are a group of phytochemicals that have weakly estrogenic and anti-estrogenic properties. One study done at the University of Rochester found that women who ate flax seeds during the study had a higher raio of LP progesterone to estradiol. What does this mean? It means that flax seeds balanced the ratio of progesterone to estrogen. For women with estrogen dominance syndrome, this can mean a lot, including the diminishing of fibroids, cysts, PMS, and the regulation of periods. In addition, the study found that eating flax seeds lengthened the second half of the cycle (the progesterone-dominant half), leading to more consistent ovulation. In the study, all of the women who ate flax seeds ovulated every month for the three month study. Conversely, the women in the study who didn’t eat any flax seeds did experience some anovulatory cycles. What does this mean in plain English? That daily use of flax seeds can help promote hormone balance and fertility. In addition, one study found that eating flax seeds decreased hot flushes by 60%.
Flax seeds can also help with diminishing cramps. The body turns omega-3 fatty acids into series 1 and 3 anti-inflammatory prostaglandins (hormone-like substances made by the body from essential fatty acids). The prostiglandins are the body’s natural defense against inflammation and pain. So flax seeds can actually help decrease cramps and may aid in curbing some of the symptoms of endometriosis, adenomyosis, and other inflammatory symptoms during a woman’s cycle. Which brings us to…

Flax Seeds for fighting inflammation
These prostaglandins are also helpful in decreasing inflammation througout the body, and may help to control inflammatory diseases like asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis. [Personal note: I haven’t had to use my asthma inhaler once since I started eating flax seeds].

SIMPLE SAUERKRAUT

This sauerkraut makes a valuable contribution to your probiotic foundation. Serve it with maas (amasi) or yoghurt as a dish on its own or with one of your daily meals. It adds a salty tang mashed potatoes. Add a few teaspoons of sauerkraut to the juices you make in the blender, particularly to mixtures of grapes, apple, ginger and parsley. Add sauerkraut to the blender when making vegetable bases for cold soups with onions, Himalayan salt, chilli, celery and garlic.These can be added to mashed avocado or tomato paste.

Yield: 1 litre sauerkraut

Wilting time: 2-6 hours in the sun.

Waiting time 2-4 weeks depending on taste.

Ingredients: 1kg (about 2 litres) of shredded cabbage

15ml natural sea or Himalayan salt

Optional: 60ml Maas (fermented milk called Keffir or some AB yoghurt.

Optional: the contents of 2-6 probiotic capsules to boost the culture.

1 Shred the cabbage. Measure out 2 litres of it slightly piled up.

2 Place into a large bowl with the salt, maas and probiotic culture if you want to include it as well.

3 Mix it all in and leave the cabbage to wilt for a few hours in the sun or in a warm room.

4 When liquid begins to form and the cabbage is reduced in volume, pack it into a 1 litre sealable container like a plastic yoghurt tub. The compacted cabbage should be level and just about to flow over.

5 Seal it off with a generous piece of cling wrap and smooth out any air to make it airtight.

6 Close the lid and press down firmly in the centre to form a vacuum.

7 Place the sealed tub into a plastic bag and twist it closed. Fold over the end and stretch rubber bands around the tub. Exclude more air from the bag and add a few more rubber bands.

8 Leave to stand at room temperature for 2 weeks. It can take longer in winter to achieve the correct taste and texture. It becomes more acidic the longer you wait.

9 Keep it in the fridge and eat at least 1 tablespoon a day. Make more at regular intervals.

SAUERKRAUT IS A COST CUTTING SUPER FOOD

Sauerkraut produces a unique bacterial strain called Lactobacillus plantarum. Take one or two tablespoons of sauerkraut a day and all it costs is a few cents for the following benefits:

1 Immune boosting: increases antibodies against pathogens including harmful strains of E. Coli and salmonella (food poisoning) and germs that cause colds and flu and other maladies.

2 It keeps the yeast families, especially the Candida albicans strains under control as well as the acid/alkali levels within the small and large intestines. It creates the perfect growth medium for probiotics to flourish.

4 As a digestive aid, sauerkraut converts lactose from milk into lactic acid. Lactic acid is essential to stop the growth of harmful bacteria, yeasts and moulds connected to: cancer, chronic fatigue syndrome and Candidiasis.

5 Sauerkraut breaks down phytic acid (in hard cellulose husks, etc) and also attacks trypsin-inhibitors so pancreatic trypsin can be activated to control cell division (cancer). It supports the health of the colon, cures tummy upsets, gas, bloating and prevents constipation. It helps to facilitate the break down of protein and the assimilation of amino acids. Valuable pancreatic enzymes are produced and the extra acidity helps compensate for low stomach acid intensity in elderly people.

5 Extra nutrients for free: it manufactures omega 3-fatty acids, GTF chrome that is essential to control blood sugar. Vitamin B6, B2, folate and a other B vitamins. Copious amounts of antioxidants: Vitamin C, glutathionine and superoxide dismutase to help control free radical damage, especially in terms of cancer prevention.

3 Isothiocynates and myriads of key enzymes are also produced and these chemicals fight and prevent many forms of cancer especially: prostate, breast, liver, lungs and colon.

http://www.sauerkraut.com/

http://www.alive.com/297a1a2.php?subject_bread_cramb=363