Monthly Archive July 19, 2015

when eating out

When Eating Out

Find places that have all the good foods and choose wisely. We find Mucho Burrito a good choice for us. We choose the burrito bowl.

CoQ10 Reduces Inflammation

CoQ10 Reduces Inflammation

I take 200mg per day of CoQ10 and thinking of increasing it to the suggested 500mg. Do you take CoQ10? My physiatrist friend did positive research on this about 7 years ago that convinced me.

Multiple sclerosis (MS) is an immune-mediated neurodegenerative disease of central nervous system and recent studies show that inflammatory processes are highly associated with neurodegeneration in the brain. The purpose of this study was to investigate the effect of coenzyme Q10 supplementation on inflammatory and anti-inflammatory markers in patients with MS.

via PubMed



  • 2 tsp black or yellow mustard seeds
  • 2 tsp cumin seed (or ground – add later)
  • 1 tsp coriander seeds (or ground – add later)
  • 1 tsp fennel seed
  • 1 tsp fenugreek seed
  • 4 – 6 whole cloves
  • 2 Tbsp coconut oil
  • 1/2 yellow onion, diced
  • 2 – 3 cloves garlic, minced
  • 1 – 2 Tbsp fresh ginger, minced
  • 2 tsp turmeric
  • 1/4 tsp cardamum
  • pinch of asafetida (optional)
  • 1 cup brown basmati rice OR quinoa
  • 1 cup split mung dhal OR red lentils
  • 4 – 6 (or more) cups of water, veg or bone broth
  • 1 – 2 Tbsp lemon juice
  • Salt, to taste
  • 1 cup frozen green peas (optional)
  • 1 – 2 cups cooked vegetable combination (optional) — broccoli, sweet potato, spaghetti squash, carrots, cauliflower, etc.
  • 1/2 – 1 can preservative-free coconut milk
  • Cilantro, for garnish (optional)

Soak rice (or quinoa) and dhal (or lentils), with a squeeze of lemon juice in each bowl. Add kombu, if using. In the morning, rinse well. Heat a heavy-bottomed pot on medium heat. Add whole spices (mustard seed, cumin seed, coriander seed, fennel, fenugreek, cloves) and dry-saute until spices just begin to pop a little. Add ghee or coconut oil and onion. Saute until onions soften a little. Add garlic, ginger and ground spices (turmeric, cardamum, asafetida) and saute a little longer, adding a bit of water if things get sticky or start to burn. Stir in your grain and bean of course, with water or broth. Bring to a boil, cover and simmer for about an hour or longer. If you want it to be more of a congee keep adding water and cooking longer. Stir in lemon juice and optional add-ins. Adjust for taste.

adapted via Nourish ~ Real Food | Sara Bradford


Lentil Stew

  • 3 Tbsp coconut oil
  • 1 small yellow onion, finely diced
  • 1 tsp sea salt
  • 2 tbsp minced fresh ginger
  • 3 garlic cloves, coarsely chopped
  • 5 cups Mineral-Rich Veg Broth
  • 1/4 tsp chili pepper flakes
  • 1 tsp curry powder
  • 1/2 tsp turmeric
  • 1/4 tsp ground cumin
  • 1 cup dried red lentils, rinsed and drained
  • 3 large carrots, diced
  • 2 cups loosely packed spinach
  • 1/4 cup loosely packed, fresh cilantro, chopped
  • 1 tsp freshly ground pepper

Heat oil in a large saute pan over medium heat. Add onion and 1/ 2 tsp of salt, and cook, stirring occasionally, for 10 minutes. Puree the ginger, garlic, and 1/4 cup of the water in a small food processor and then add the puree to the onion in the saute pan. Cook for 5 minutes more. Add spices and cook, stirring, 1 minute. Stir in the lentils and remaining 4 3/4 cups of water, cover and cook over low heat for 20 minutes. Add carrots and remaining 1/2 tsp salt and simmer for an additional 30 minutes. Stir in the spinach and simmer, uncovered, for 5 minutes. Stir in the cilantro and pepper. More water can be added to thin out stew to pour over rice.

adapted via Nourish ~ Real Food | Sara Bradford

Squash Smoothie

Squash Smoothie

A classic breakfast meal

  • 1/3 cup Pumpkin Puree (or cooked butternut squash)
  • 1 cup Almond Milk
  • 1 banana (frozen or fresh + ice)
  • 1 Tbsp almond butter
  • 1 tsp maple syrup
  • 1 Tbsp hemp seeds
  • 1/2 tsp cinnamon
  • 1/8 tsp EACH ground ginger, cardamom
  • pinch cloves
  • scoop protein powder
  • vanilla extract
  • 1/8 tsp sea salt

Blend. Drink. Yum.

adapted via Nourish ~ Real Food | Sara Bradford


Eat Turmeric, It’s Good For You!

Upping my daily dose to 2,000 mg. It can’t hurt anything except the pocketbook

A recent review published in the journal Molecules said studies to date “suggest that chronic inflammation, oxidative stress and most chronic diseases are closely linked, and that antioxidant properties of curcumin can play a key role in the prevention and treatment of chronic inflammation diseases.”

An M.D. Anderson Cancer Centre review of curcumin research, in the journal Phytotherapy Research in 2014, found that it regulates inflammation that “plays a major role in most chronic illnesses, including neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases.”

Yet another M.D. Anderson study found that curcumin exhibits “antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities,” all bolstering its “potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease and other chronic illnesses.”

Read more via

Sweet Potato Bean Salad

Sweet Potato Bean Salad

You can easily sub black beans in for adzuki — though adzuki’s are wonderfully easy to digest

  • 2 medium sweet potato, diced
  • 1 red onion, diced
  • 1/4 cup olive oil
  • 1 cup fresh cilantro, chopped
  • 1 can adzuki beans (1 1/2 cups fresh)
  • 1 yellow or orange bell pepper, diced
  • 1 clove garlic, minced
  • 1/2 – 1 tsp chili flakes
  • Juice of 1 lime
  • 1/2 tsp EACH sea salt and black pepper

Place sweet potato, onion and some olive oil on a baking sheet into a 450 F oven for 25 minutes. Meanwhile, toss cilantro, bean and pepper in a bowl. For the dressing, combine garlic, chilis, lime juice, salt and pepper. Add 1/4 cup olive oil and shake or blend. When sweet potato is done toss everything together. Eat!

via Nourish ~ Real Food | Sara Bradford