Approachable Nutrition™

Did you know many products and foods contain gluten?

In order to follow a gluten-free diet it becomes very important to read labels and know the types of foods that contain gluten, or may contain gluten (I’ll address hidden gluten further down in this article). What has been helpful is the growing awareness of the many people with gluten intolerance. Thanks to this recognition, some manufacturers are labeling when an item contains gluten and/or is wheat free. Continue Reading »

My next series of newsletters will be devoted to gluten intolerance and food allergy to wheat and wheat protein. I will be covering an extensive amount of information and will divide this information into several newsletters for easy reading. Following newsletters will cover allergies to wheat, hidden glutens, alternative grains, how to cope with a gluten intolerance, and resources to help in living with a gluten intolerance.

Various food allergies have been implicated in Multiple Sclerosis. Some studies have found that MS is more common in areas with high intakes of dairy products or gluten-containing grains.

I have been on a gluten-free diet for just about 7 years and have experienced a tremendous difference in my digestive and overall health. For many people, gluten can create a problem with digestion and this can lead to other health problems.

There is a difference between food allergies and food intolerances.

Food Allergy – occurs when a person’s immune system generates an antibody response to the ingested food (meaning it goes “to battle” with what you just ate).

Food Intolerance – An abnormal, nonimmunological response to ingested food (meaning it is trying to figure out what you just ate and whether it should be in battle). A person with a food intolerance is unable to digest and process the food correctly. The basis for the intolerance may be pharmacological, enzymatic, metabolic or toxic. Because problems from food intolerances are not immunological and do not produce the antibody-antigen reaction, they may not show up in conventional allergy testing.

What is Gluten?

A water-insoluble complex mixture of certain proteins found in wheat and other grains, such as rye, oats, spelt, barley, and kamut. The molecules of these proteins are what give wheat dough its liveliness and make raised bread possible. Referred by the Chinese as “the muscle in flour”.

• Without gluten yeast cannot perform its leavening function.
• When wheat flour is made into dough, the protein (glutenin) becomes elastic and traps gas bubbles released from the yeast.
• The development of gluten in baked goods affects its texture.
• The elasticity and plasticity properties of gluten allow it to change its shape under pressure.
• Kneading promotes the formation of gluten strands, so a baked product is chewier depending on how much the dough is worked.
• Hard wheat is higher in gluten than soft or pastry wheat.
• Loaves of bread made with gluten-containing flour hold together well and do not crumble when sliced.
• Gluten is a “hidden” ingredient in many processed foods.

Gluten Intolerance - the inability to break down or digest gluten. This sensitivity can be mild or severe such as in celiac disease. There are many different protein fractions in a single wheat variety. Gliadin gives extensibility to cereal grain flours and to products made with them. Gluten’s other main protein is glutenin and contributes to the elasticity. In cases of gluten intolerance, the gliadin fraction of gluten is the cause of the symptoms.

In many people with gluten intolerance, when they eat wheat, digestive symptoms including gas, bloating, abdominal pain and fatigue can manifest.

For people with gluten intolerance, ingesting gluten alters the cellular lining of the small intestine; this causes an inappropriate immune system reaction to gluten and results in inflammation in the small intestine. This inflammation damages the interior wall of the small intestine – specifically the villi. Villi are responsible for absorbing food nutrients into the bloodstream and the loss of the villi prevents proper absorption, which can lead to malnutrition. These villi become either flattened or absent which can lead to malabsorption of many nutrients.

Now, if undigested particles of food end up entering the bloodstream, this will cause a reaction, and intolerance can become an allergy.

Leaky gut syndrome is a term used to describe a condition in which the lining of the intestinal tract becomes perforated and irritated, and tiny particles of partially undigested food enter the bloodstream, causing an allergic reaction. Leaky gut syndrome is also known as intestinal permeability.

• Gluten intolerance is not a new disease; it is the factor that affects people with Celiac disease, which is a chronic digestive and autoimmune disorder in which the body cannot tolerate gluten.
• It is estimated that approximately 3 million Americans or 1 in 133 people have some form of gluten intolerance.

As indicated earlier, gluten intolerance may not show up through conventional allergy testing.

My suggestion:

• First step is to journal your food intake. This can be done in many ways. You want to keep it simple so it does not become too much of a chore.
  • To make this easier, I have attached a template of a diet diary.
  • Use a journal book, track on your computer, jot down on paper, or keep a notebook handy.
  • Track what you eat, drink and the supplements/medications you take daily.
  • Be as detailed as possible.
  • Most important is to track how you are feeling after you eat. For example, how is your energy? Any abdominal discomfort? How are you sleeping?
• Tracking your food and drink intake is a great way to build awareness of how what we put in our bodies affects our health. Pay attention to any consistencies in how you feel in relation to what you are eating. You want to pay attention when and if you feel any discomfort in relation to what you are eating.
• Journaling my food intake was a great way for me to understand that what I was eating and drinking affected how I felt each day. I was able to make changes based on what I discovered. These changes can be minor or something more significant. Give it a try! I recommend at least one week to start.

I will continue this discussion in my next newsletter covering the hidden glutens in food, having a wheat allergy and the next step after food journaling.

For now, print out your Daily Nutritional Diary to track your reactions to wheat.  Also, think about trying this delicious Gluten-Free Breakfast Recipe.

Should you need help prior to the next newsletter, I am always available for a 1/2 hour free new client consultation. I look forward to helping you to Get Healthy! So call to schedule your complimentary consultation, today, (720) 394-1758.

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

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i. Bowling, Allen C. M.D., Ph.D., Alternative Medicine and Multiple Sclerosis, Demos Medical Publishing, New York, 2001, pp. 36-37

ii. McGee, Harold, On Food and Cooking The Science and Lore of the Kitchen, Scribner, New York, 1984, pp. 521-524.

iii. Balch, A. Phyllis, CNC, Prescription for Nutritional Healing, Avery, New York, NY., 2000, pp.154

References

1. Bowling, Allen C., M.D., Ph.D., Alternative Medicine and Multiple Sclerosis, Demos Medical Publishing Inc., New York, NY., 2001; pp. 36-37.
2. McGee, Harold, On Food and Cooking The Science and Lore of the Kitchen, Scribner, New York, NY., 1984; pp. 321-324.
3. Balch, Phyllis A., Prescription for Nutritional Healing, Avery, New York, NY., 2000; 153-154.
4. Taber’s Cyclopedia Medical Dictionary, F.A. Davis Company, Philadelphia, 2001; pp. 75-76; 816-817.
5. Thom, Dick, D.D.S., N.D., Coping With Food Intolerances, Jeld Publishing, Portland, Oregan, 1995; pp. 1-2.
6. Hunter, Beatrice Trum, Gluten Intolerance, Keats Publishing, Los Angeles, 1987; pp. 3-7; 10.

To Print the Daily Nutrition Diary shown below, click here to download a printable version:

“ Let Your Food Be Your Medicine and Your Medicine Be Your Food”
Hippocrates
Daily Nutrition Diary

Describe three (3) full days of meals, including snacks, beverages and supplements. Indicate the time of day for each. Please include how you are feeling, be specific and complete.

This Daily Diary was discussed further, along with more information on Gluten Intolerance and Wheat Allergies in my January 2008 Get Healthy Newsletter’s Feature Article.

If you aren’t already getting notifications of the Approachable Nutrition’s Get Healthy Newsletter, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

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Gluten Free Hot Cereal with Four Grains
Yield – 3 ½ cups

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¼ cup Buckwheat
¼ cup Quinoa (soak and rinse ahead of time)
¼ cup Amaranth
¼ cup Millet (soak ahead of time)3 cups Water/Milk

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1. Bring water or milk to a boil.
2. Add grains slowly, stirring as you add them.
3. Stir briskly to prevent lumping.
4. Cover and cook 20-40 minutes.
5. Add more liquid if cereal gets to thick and continue to cook.

• The longer the grains cook the sweeter they taste.

Yields for each individual grain for liquid to water:

	Grain/Liquid	Yield
Buckwheat	1c: 2 ½ c	4 cups
Quinoa	1c: 2c	2 cups
Amaranth	1c: 3c	3 cups
Millet	1c: 3c	3 cups

• More liquid may be necessary in high altitudes.

A great way to get these essential fatty acids is to include them in your recipes. Following is a simple recipe to make a quick salad dressing that includes the important flaxseed oil. This is a gluten-free dressing.

Place all the ingredients into a salad bowl and whisk together until smooth and creamy. Pour over fresh greens, sautéed vegetables, or grilled chicken.
• 4 tablespoons organic flaxseed oil
• 1-1/2 tablespoons lemon juice
• 1 medium garlic clove, crushed
• pinch of sea salt
• fresh ground pepper
• Add your own variations with your favorite herbs and spices.

1 TB olive oil
2 to 3 pound butternut squash – peeled and diced into 1-inch chunks
1 medium onion, chopped
2 cloves whole garlic
3 large carrots, chopped
1 TB fresh ginger
1-2 tsp curry
2 quarts vegetable stock or cold water
zest of one orange
1 bunch parsley, chopped
pinch of ground nutmeg
salt and white pepper

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1. Heat the oil over medium heat in a large saucepot.
2. Sauté the squash, carrots, onion, curry and ginger for 3 minutes, until they are lightly browned.
3. Add the stock and orange zest, and bring to a boil.
4. Lower heat to a simmer and cook uncovered for 30-35 minutes, until vegetables are tender.
5. Add the parsley, nutmeg, salt and pepper. Purée the soup with a handheld immersion blender or in a food processor until smooth and creamy.

NOTE: 1.The seeds can be washed, dried, salted, and then roasted for 10 minutes in the oven. Bake at 350ºF until golden brown.
2. To peel a butternut squash easily, steam in small amount of water for approximately 10 minutes. Remove from water and dry. Peel should remove easily.

” The First Wealth is Health”
-Ralph Waldo Emerson

The change of seasons and the warmer weather affects our bodies. More energy is required for our bodies during this time of year as we move out of winter sluggishness into spring activities. You may be feeling symptoms of toxic overload and the need to detoxify. Detoxification is a normal body process of cleaning, eliminating or neutralizing toxins through our major detoxification pathways - colon, liver, kidney, lungs, lymph and skin. Our bodies are well designed to eliminate toxins, but there are things we can do to help deal with the overload present in today’s environment.

Detoxification is how our bodies heal. It is an internal cleansing process that takes place continuously. The ability to detoxify and eliminate toxins largely determines an individual’s health status.

Why Detoxify?

Toxins - The assault of toxic sources demands, more than ever, that we consider detoxifying our bodies. We are exposed to a myriad of foreign chemicals on a daily basis. Some chemicals are commercially synthesized and naturally occurring in our environment. In today’s world, organs that were once capable of cleaning toxic matter are now overloaded. This leads to the inability to completely rid our tissues of unwanted substances. Some sources of toxic substances that are harmful to our bodies:

• Food additives, food dyes, solvents (cleaning products), pesticides, herbicides, residues from medicines, heavy metal toxicity, stress, industrial chemicals, toxic metabolite accumulation.

As our bodies become overloaded, we become increasingly sensitive to other chemicals.

The Detoxification Process

The liver is the major organ for detoxification, referred to as the detoxification powerhouse. Detoxification is controlled by two basic systems in the liver called Phase1 and 2. These important processes are affected by the quality of the diet and specific nutritive substances.

Process of Elimination

Toxins are eliminated during detoxification in many ways:

LIVER

• The liver binds toxins, making them water-soluble and ready to be excreted.

• Healthy function - liver toxins are transformed in Phase 1 to an intermediate substance.

• Unhealthy function - In phase 1 toxins are not completely detoxified.

• The water - soluble substance is excreted via the urine.

COLON (LARGE INTESTINE)

• The liver sends waste through the bile into the intestines to be eliminated.

KIDNEY

• The intermediate substance is then transformed in Phase 2 to a more water-soluble substance and released to the kidney.

LYMPHATICS (LYMPH CHANNELS AND LYMPH NODES)

• Some toxins are removed through the lymph (lymph glands swell if too many toxins are present).

• Exercise increases lymph circulation.

LUNGS

• Aids in the detoxification response by expelling metabolic waste that build up in basic metabolic functions.

• Toxic substances such as carbon dioxide are removed from the blood and expelled through the breath.

SKIN

• Routes of elimination are through sweat, tears and the sebaceous glands (oil-secreting glands).

BLOOD

• The blood carries toxins to the detox pathways for elimination or back to the cells for storage if the body cannot eliminate the toxins effectively.

Cleansing requires specific dietary restrictions, during the cleansing process it is best to follow the list of foods to eat and to avoid.

FOODS TO EAT AND AVOID DURING CLEANSING

Foods to Avoid

• Any allergenic foods (such as corn, peanuts, wheat)
• Artificial sweeteners
• Refined foods/refined sugar
• Dairy (milk, cheese, yogurt, butter), eggs, margarine, and shortening
• Foods containing gluten cereals like wheat, oats, rye, barley - found in breads, pasta and many packaged foods
• Foods containing artificial flavorings, colorings and preservatives
• Alcohol/Caffeine/Tobacco (can interfere with proper detoxification process)
• Soy or products made from soy
• Beef, pork, deli meats, bacon, hotdogs, canned meat, sausage, shellfish
• Avoid overeating
• Excess fat

Foods to Eat

• Drink plenty of filtered water (8-10 glasses per day), herbal teas (such as chamomile and ginger), green tea, fruit juices with no sugar added, vegetable juices
• A diet of easily digestible, hypoallergenic, seasonal, organic foods
• Emphasize fruits, vegetables, leafy greens, sea vegetables, and beans all of which contain good fiber
  • Emphasis on cruciferous vegetables such as:
    • broccoli, brussels sprouts, cabbage, cauliflower

• Easily digestible grains
  • Quinoa, amaranth, millet and brown rice

• Consume grain food made from rice, millet, quinoa, buckwheat, amaranth
• Green powders - super foods supplements, great to use when you do not eat enough green leafy vegetables
• Fresh fruits and vegetables
• Consume mainly fish and moderate amounts of poultry and turkey
• Use olive oil, canola oil and flax seed oil
• For extra protein support - protein powders
• Homemade broths and fresh juices are great during a cleanse
• Nut butters (almond, cashew) (avoid peanut butter)
• Nuts (avoid peanuts) and seeds (high fat content - go easy)
• Rice cakes and crackers
• Omega 3 fatty acid
  • Flax oil
  • Fish oil

There is a chart, in the Charts and Tools Section of this blog, which offer a list of Foods to Support Liver Detoxification. It was part of the original email. Please click here to go to that chart now.

Whenever starting a detoxification program, it is best to consult with a health care professional familiar with detoxification programs.

To schedule a FREE half-hour consultation with Janeen please send an email

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

References:

Bennett, Peter, N.D., and Barrie, Stephen, N.D., 7-Day Detox Miracle, Prima Publishing, 2001.

Bland, Jeffrey, Ph.D., The 20-Day Rejuvenation Diet Program, Keats Publishing, Inc., New Canaan, Connecticut, 1997.

HealthQuest, Inc., 1998-2004.

Murray, Michael, N.D., and Pizzorno, Joseph, N.D., Encyclopedia of Natural Medicine, Three Rivers Press, New York, 1998, p.104-125.

Page, Linda, N.D., Ph.D., Detoxification, Traditional Wisdom, Inc., Carmel Valley, CA., 2003.

Percival, Mark Dr., ANSR-APPLIED NUTRITIONAL SCIENCE REPORTS, Advanced Nutrition Publications, Inc., 1997.

Wagner, D. Leda, BA, NE, Eating for Rejuvenation.

This Chart reviews foods that support liver detoxification. It originally appeared in my newsletter from May of 2007. You can read that complete newsletter by clicking here.

 

If you are not on the mailing list to receive notification of the Get Healthy Newsletter, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

Depression is the most common mental disorder suffered by Americans, and it is estimated that over 17 million Americans are affected each year. The incidence of depression is slightly higher in women than men. Depression is an emotional state, which can have a very real physiological basis. Americans use the term “depression” loosely, however; it can be a serious illness for many. A more clinical definition would be that it is ‘a persistent disturbance of mood with complex roots in an individual’s physiology and psychology, and it has marked symptoms’.

People who are diagnosed with Multiple Sclerosis and other chronic conditions tend to suffer from depression more than others. In the case of MS, is it the actual diagnosis, or is it related to the MS, the drugs we take for Multiple Sclerosis or other factors?

It is unclear whether depression in people with Multiple Sclerosis is linked to the beta-interferon drugs or the MS itself. However, the beta-interferon drugs do decrease the amount of serotonin formed in the brain. Serotonin is a neurotransmitter found principally in the brain. Serotonin is believed to play an important role in regulation of mood, sleep, appetite, relaxation, and sexuality. Low serotonin levels have been associated with clinical depression, and anxiety disorders.

People with low serotonin levels feel depressed and often crave simple carbohydrates such as bread, pasta or candy.

Clinical depression is indicated when five or more of the symptoms listed below exist for over a 2-week period with four symptoms most likely indicating depression.

• Insomnia or sleeping too much
• Loss of appetite or weight gain due to overeating
• Diminished interest in usual activities or decreased sexual drive
• Diminished ability to think or concentrate
• Loss of energy; feelings of fatigue
• Feelings of sadness, worthlessness, self-reproach, or inappropriate guilt
• Physical hyperactivity or inactivity
• Inability to think or concentrate
• Recurrent thoughts of death or suicide

There are a variety of vitamin deficiencies that can lead to depression. The B-vitamins synergistically treat depression and are essential to mental and emotional health. The B-vitamins cannot be stored in our bodies (with the exception of B-12 which can be stored in the liver) so we depend on our daily diet to provide them. The most common deficiencies are folic acid, vitamin B-12 and vitamin B-6. Folic acid and B-12 function together. First, a good multivitamin with the full range of vitamins and minerals is recommended. A multivitamin is essential in providing all the basic nutrients.

Folic Acid

Folic acid deficiency has been directly linked to depression symptoms. Depression is the most common symptom of a deficiency.

• Functions similar to vitamin B-12
• Aids in red blood cell production and protein utilization
• Deficiency symptoms include depression, anemia, irritability, and fatigue
• Considered a brain food

Food Sources:
Green leafy vegetables (kale, spinach, swiss chard), asparagus, broccoli, bean sprouts, wheat germ, chicken, whole grains, fruits (oranges, berries, cantaloupe, pineapple and bananas, root vegetables, cabbage, beet greens, salmon, and legumes.

Vitamin B-12 (Cobalamin)

B-12 is a less common deficiency but it can also lead to depression especially in the elderly.

• Essential in nervous system function
• Important in red blood cell formation; increases energy levels
• Works with folic acid in many body processes including the myelin sheath that surrounds nerve cells and speeds the conduction of the signal along nerve cells
• The body does store B-12, therefore, it may take years to show a deficiency which can include impaired nerve function, digestive problems, mood changes with mental slowness, and pernicious anemia
• High folic acid levels can mask a B-12 deficiency

Food Sources:
Large Quantities of Vitamin B-12 are found in animal foods — liver and kidney being the richest source. Other animal products containing significant amounts are eggs, fish, cheese, and meat. Vitamin B-12 is not found in many vegetables except that it is found in sea vegetables such as dulse, kelp, kombu, and nori. Sardines also contain B-12.

Vitamin B-6 (pyridoxine)

• Essential in amino acid metabolism
• Supports production of GABA (Gamma Amino Butyric Acid)
• (important for central nervous system function)
• Necessary for the synthesis of brain neurotransmitters – including serotonin
• Deficiency includes depression, glucose intolerance, anemia, impaired nerve function, muscle weakness, nervousness, and irritability
• People with depression are typically low in B6

Food Sources:
Whole grains, organ meats (liver), fish, poultry, egg yolk, beans, bananas, prunes, cabbage, avocados, cauliflower, and brussels sprouts.

Food sources of the other important B-Vitamins

• Looking at diet and lifestyle may not always be enough and if you are experiencing persistent symptoms of depression, seek professional help from a mental health care professional, doctor and/or health care practioner.

To schedule a FREE half-hour consultation with Janeen please send me an email

Janeen Goldsmith is a Certified Nutrition Therapist who specializes in working with people who have MS or other autoimmune conditions and who are seeking additional health support along with traditional therapies. Her practice is based on the principle that because everyone is different, each person’s nutrition program should specifically fit his or her lifestyle and preferences. Janeen’s goal is to help people eat better to feel better. She meets with individual clients in person, email and/or by phone. She also shares her knowledge through public speaking and teaching cooking skills to local Colorado residents.

Thank you for reading this article, which is part of Approachable Nutrition’s Get Healthy Newsletter (from Janeen Goldsmith, Nutrition Therapy for Multiple Sclerosis). I value your interest and support. If you are not on the mailing list to receive notification of these feature articles, please sign up here. Also know that I never sell your personal information to any third party. And, it is always easy to unsubscribe from email newsletters or change your email address: you can do that right from the bottom of any newsletter. If you have feedback, suggestions, or questions about my newsletter or practice please send me a private note through my contact form.

References:

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1. Balch, Phyliss A., CNC, Prescription for Nutritional Healing, Avery Publishing, New York, NY., 2000 p. 4
2. Davis, F.A., Taber’s Cyclopedic Medical Dictionary, F.A. Davis Company, Philadelphia, 2001, p. 2342-2343, 2398.
3. HealthQuest Inc. 1998-2004
4. Murray, Michael, N.D., and Pizzorno, Joseph, N.D., Encyclopedia of Natural Medicine, Three Rivers Press, New York, NY. 1998, p.377-399.
5. Murray, Michael T., N.D., Encyclopedia of Nutritional Supplements, Prima Publishing, 1996, p. 81, 84, 88, 100-102,111,115,127-135.
6. Whitney, Cataldo, Rolfes, Understanding Normal and Clinical Nutrition, Wadsworth Thomson Learning, Sixth Edition, p. 314-330.

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Healthquest Inc., 1998-2004
Multiple Sclerosis Society, Managing Specific Issues
DesMaisons Kathleen, Ph.D., Additive Nutrition, Potatoes not Prozac
American Psychiatric Association – Diagnostic and Statistical Manual of Mental Depression
Healthquest Inc., 1998-2004
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 386
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 386-387
Murray, Michael T., Encyclopedia of Nutritional Supplements, Pg. 127 Michael Murray, Supplements pg.105© 2006 Janeen Goldsmith. All rights reserved.

Yield: 4 servings

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2 cups Black beans, soaked
3½ cups water
¼ cup onions, chopped (optional)
1 clove garlic, minced (optional)
1 tsp. ground coriander
1½ tsp. ground cumin
1 tsp. oil
½ tsp. sea salt
pinch of cayenne
Juice of ½ lemon

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1. Place soaked beans in water. Bring to a boil.
2. Sauté onions, garlic, coriander, and cumin add to beans at beginning of cooking.
3. Reduce heat to low and simmer for 1 hour. (until beans are soft).
4. Add salt, cayenne, and lemon juice.
5. Continue cooking until desired tenderness.

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Simmered Brown Rice1 cup brown rice, soaked
1½ -2 cups cold water (will need more water for high altitude)
¼ tsp. sea salt1. Place rice, water, and salt in a heavy pot with tight-fitting lid.
2. Cover and bring to a boil.
3. Turn heat to low and simmer 50-60 minutes or until water has been absorbed.
4. Remove rice from pot and serve.• Use vegetable or chicken stock to cook rice.

This recipe was referenced in my Protein’s Newsletter from July 2006.