The Sept/Oct issue of Eating Well in Kansas City by Evolving Magazine

Sept/Oct 2010 ~ Vol. I, Issue 3

ating

ell in Kansas City

Celebrating Whole, Seasonal, Organic and Local Eating

A Community Garden in Parkville Curb Your Cravings Yoga for Detoxification Cholesterol Craziness All Hail, “Kale!” Food as Medicine Plus: Recipes from Local Chefs and Food News EATING WELL IN KANSAS CITY ~ ~ Sept/Oct 2010

Kansas City’s Exclusive Resource for Enlightenment "I want to thank you for publishing EVOLVING. I really love it and now grab an extra copy (I get mine at Unity Temple on the Plaza) to mail to a good friend in Columbia, Missouri. Thank you so much for creating EVOLVING. It is such an awesome magazine and great resource. I make sure all my friends on the spiritual journey get a copy of it." ~Rachel Penn

The September issue focuses on Life’s Changing Seasons

Read it online or find a location near you at:

www.evolvingmagazine.com EATING WELL IN KANSAS CITY ~ 2 ~ Sept/Oct 2010

What’s Cooking—Local Food News 4

Community News, Events and Farmers Markets

Healing Foods 6

by Jane Van Benthuson

Eating Live, Becoming Whole 7

by Kat Bowie

Let Food Be Thy Medicine 8

by Tracie Walker

Food: A Path of Awakening 9

by Natalie George

Features

10 12 14 16

Into the Kitchen 17

A Community Garden Curb Cravings and Binge Eating Cholesterol Craziness Detox Using Yoga and Ayurveda

Recipes from Local Chefs

On the Cover

E ating W ell in Kansas City www.eatingwellkc.com Publisher Jill Dutton 913-944-1298

Advertising 913-944-1298

From the Publisher...

ear Friends, Foodies and Hungry People,

jill@eatingwellkc.com

Editorial Assistant Judy Kirkpatrick Photographer Aneal Vohra

Contributors Steven Acuff, Badseed, Bret Boulé, Kat Bowie, Natalie George, Darryl Olive, Sherree Ross, Jane Van Benthuson, Tracie Walker

EATING WELL IN KANSAS CITY©2010. All rights reserved. The opinions expressed in the articles are not necessarily those of the publisher. No portion of the publication may be reproduced without written permission.

This is my first year participating in a CSA (Community Supported Agriculture). By buying a “share” of a local farmer’s produce, each week I receive fresh-picked, organic items as they come in season. It’s been one of the highlights of my summer. Grocery store produce simply can’t compare to local, organic produce. I never realized how darn fresh food really can taste—and it’s so much fun to see what’s available each week. I was sad when the

strawberries were finished, but thrilled that potatoes had come in. The greatest fun for me, though, has been trying new foods. These are items I wouldn’t normally purchase, simply because I didn’t know about them. But now I do… Kale, leeks, fennel and so many more items are now part of my cooking repertoire. Jane Van Benthuson offers a great article on the glory of kale this month, so if you’re unfamiliar with this exciting green, she’ll help you give it a try. Some of my favorites so far this season include the strawberries, spinach, heirloom cherry tomatoes, chinese cabbage, kale, corn, celery... Part of the fun has been creating new recipes using whatever is in season. While the tomatoes were abundant I made a tomato-artichoke

EATING WELL IN KANSAS CITY ~ 3 ~ Sept/Oct 2010

soup that is probably the best I’ve ever tasted. The recipe is included in this issue. And the potatoes! There is nothing on this earth that compares with a home-grown potato. Since potatoes are on top of the must-eatorganic list, it’s even more of a treat. With the end of the growing season approaching, I wondered what I would do in the coming winter months for fresh produce. Luckily, I found there are year-round CSAs available through farmers such as Little Muddy Farm. Thank goodness!

Jill Dutton

What’s Cooking—Local Food News Help Fight Hunger During September and Make a Difference in Someone’s Life September is Hunger Action Month. Harvesters is joining food banks across the nation in calling on everyone to take action during September to help feed the hungry. “One in eight people in our community will need emergency food assistance from Harvesters’ network this year, and one in four will be a child,” Harvesters President & CEO Karen Haren said. “Every can, every dollar and every hour you donate to help feed hungry people makes a difference in someone’s life.” Hunger strikes homes in rural areas, suburbs and cities. The U.S. Department of Agriculture ranks both Missouri and Kansas in the top 10 states in the number of food insecure households—families who may not know where their next meal is coming from. During September, take action to fight hunger by joining Harvesters’ “30 Ways in 30 Days” campaign. Visit www.harvesters.org for a list of 30 easy, daily “ways” to take action, along with many additional suggestions for getting involved. Highlights include:

Take the Pledge Visit www.harvesters.org and take the pledge to fight hunger during Hunger Action Month. The food bank with the most pledges will win a free truckload of food. Support the Boy Scout Food Drive Heart of America Council Boy Scouts are celebrating the organization’s 100th anniversary with a record-breaking food drive for Harvesters. The Scouts’ goal of collecting two million pounds of food in September will make it the largest food drive in Harvesters’ history. Boy Scouts will distribute plastic grocery bags to local residences on Saturday, September 11. The bags with food donations will be collected on Saturday, September 18. Donations also may be made through the Scouts’ virtual food drive at scoutouthunger.harvesters.org. Renaissance Festival Donate five canned foods to Harvesters and get two-for-one admission to the Renaissance Festival on the weekends of September 4-6, 11-12 and 1819.

Quisenberry-Harvesters Celebrity Golf Classic Join us for the 18th and final Celebrity Golf Classic honoring Harvesters’ friend and hunger advocate Dan Quisenberry. The tournament is Monday, September 27, at the Shadow Glen Golf Club in Olathe. To register for a spot on a team with a celebrity or to become a sponsor, please call 816.929.3010. Donate Food during Hunger Action Month Support your local Big 12 school—KU, MU or K-State—by donating food to the Game On Against Hunger food drive at all area Price Chopper grocery stores. Come to the Pepper Party at City Market on Saturday, September 4. Buy extra fresh produce and donate it to Harvesters’ Plant A Row for the Hungry program. Give Money during Hunger Action Month Support Macy’s Shop for a Cause. For every Shop for a Cause savings pass sold the weekend of September 25-26, $5 will be donated to Harvesters.

Sponsor your own fun, interactive virtual food drive for family and friends. Download Harvesters’ Virtual Food Drive Kit at www.harvesters.org. Make a one-time donation or join the Harvester Club, a monthly donor program, and spread your gift over 12 months. About Harvesters—The Community Food Network Harvesters is this region’s only food bank. Covering a 26-county area of northwestern Missouri and northeastern Kansas, Harvesters provides food and related household products to more than 620 not-for-profit agencies including emergency food pantries, soup kitchens, homeless shelters, children’s homes, homes for the mentally disabled and shelters for battered persons. Agencies in Harvesters’ network provide food assistance to as many as 66,000 different people each week. Harvesters, which was founded in 1979, is a certified member of Feeding America, a nationwide network of more than 200 food banks, serving all 50 states. For more information, visit www.harvesters.org.

Contact Jill Dutton (jill@eatingwellkc.com) to advertise in the Nov/Dec edition of EATING WELL IN KANSAS CITY

EATING WELL IN KANSAS CITY ~ 4 ~ Sept/Oct 2010

What’s Cooking—Local Food News Kona Grill Creates Health-Conscious Menus Many diners today want gluten-free menu items. To meet the demand, the Kona Grill has taken the guess work out of dining by incorporating a gluten-free menu. In addition, the restaurant added a Skinny Menu and plans to provide dietary info on their website in the near future. Darren Newell, with the Plaza location, says the menu changes come about from a need to better serve their diners. “Our diners brought about the decision to make changes. Diners frequently ask can you or can’t you do such-and-such? We are conscious of their needs and wanted to offer a special menu,” Darren says.

they will custom-create the dish for them. Darren says the staff is trained to prepare items gluten free. “We make it successful for them.” They’ve received great responses from diners so far, such as, “Thank you for having this,” “I can’t believe you actually have a menu,” and “You’ve taken the guessing game away as to whether items are really gluten free.”

Skinny Menu The Kona Grill’s new Skinny Menu offers entrees with less than 200 calories and mixed drinks with around 100 calories.

Gluten Free The gluten free menu contains mainly sushi and desserts, but Darren says diners can usually choose anything from the original menu and

Dietary Info

Kona Grill’s new Skinny Menu offers entrees with less than 200 calories and mixed drinks with around 100 calories.

In the near future, dietary info for all menu items will be online at www.konagrill.com.

Looking for part-time commissioned sales person. Perfect for stay-at-home parent or retired person. Flexible schedule/outstanding commission structure. Contact Jill for more information: 913-944-1298 or jill@eatingwellkc.com.

EATING WELL IN KANSAS CITY ~ 5 ~ Sept/Oct 2010

Healing Foods — by Jane Van Benthuson All Hail, “Kale!” Studies suggest that the phytonutrients in kale and other Brassicas, like cabbage and brussel sprouts, may actually help the liver neutralize potentially cancerous substances.

hen I first embarked on my healing journey and started changing my diet, I did a lot of research. Kale kept coming up as a cancer-fighting, amazing super food. I had seen kale used as a garnish on plates and on the salad bar to cover the ice at restaurants. I had even seen purple kale grown in fall container gardens. I had never eaten kale. Kale is very green and sometimes purple. When it comes to color in your veggies, the more color the better! It is loaded with substances that can help protect you from cancer, cataracts, emphysema and rheumatoid arthritis. Studies suggest that the phytonutrients in kale and other Brassicas, like cabbage and brussel sprouts, may actually help the liver neutralize potentially cancerous substances. Kale is also loaded with beta carotene and vitamin A for your eyes and vitamin C for your immune system. It reduces your risk of colon cancer and is high in minerals such as iron, manganese, calcium and potassium. There are many varieties of kale with different flavors and textures. For instance, Dinosaur kale, with dark blue-green leaves, offers a sweeter, more delicate taste than the more common Curly kale. How do you prepare this super food? To preserve the most nutritional value, it is best consumed raw. There are many ways to do this. Add it to your green smoothies or if you own a juicer, you might try juicing kale in combination with other fruits and vegetables. Other raw methods include a delicious kale salad and crispy goddess kale chips. Kale is also delicious cooked. Such as sautéed with onions and garlic in a little olive oil or added to a vegetable soup. Kale is not usually a staple in most households, but I'm sure it will be in yours now that you've learned about its amazing healing qualities—and especially after you try these tasty recipes. Green Smoothie with Kale 1 banana 2 apricots or 1 peach (remove pit) or 1 orange (peeled and deseeded) 1 handful blueberries or other berries (fresh or frozen)

your hands working the dressing into the greens. Massage them really well. Then add the raisins and/or nuts. Goddess Kale Chips 2 bunches of Kale (I prefer Dino kale, but other kinds work as well) ½ cup Sesame Seeds or Tahini ¼ cup Nama Shoyu (raw soy sauce) or Tamari (gluten free soy sauce) ¼ cup Apple Cider Vinegar ¼ cup Lemon Juice ½ cup Water 2 cloves Garlic ¼ tsp Salt 1 Green Onion 1 Tbs Honey or Agave Nectar Blend all the ingredients (except for the kale) in a high speed blender until smooth. Stem the kale and cut into bite-size pieces. Place into a bowl and coat with the dressing. 1 bunch of kale (or as many leaves as you want to put in with the stems removed—try a few at a time and taste it.) water (usually at least 1 cup) or ice as needed

Place the individual pieces onto Teflex sheets and trays and dehydrate for 10 to 12 hours @ 105 degrees. The chips will need to be flipped over halfway through to uniformly dry.

Blend well and serve Marinated Kale Salad The secret to this delicious salad is massaging the kale. The massaging helps break it down and makes it easier to eat raw. 2 bunches Kale (regular or dinosaur) 2 T Olive Oil 2 T lemon juice ½ t Sea Salt ¼ C Pecans ¼ C Raisins, soaked for 10 minutes, drained and rinsed ¼ t Black Pepper Stack a couple of the kale leaves with the big stems removed and roll like a cigar. Cut into strips and then chop the strips into smaller pieces to make them easier to eat. Place kale into a mixing bowl along with the olive oil, lemon juice and salt. Toss well with

EATING WELL IN KANSAS CITY ~ 6 ~ Sept/Oct 2010

A slightly different sweeter version of this recipe can be done by substituting the apple cider vinegar with balsamic vinegar. If you don't have a dehydrator you could bake these chips at the lowest possible temperature until they are crispy.

Jane Van Benthusen is an alternative cancer thriver. She, along with her husband and youngest son, teaches raw food classes, hosts a monthly potluck dinner in Lee's Summit, MO and offers alternative health support. You can learn more about her and her family at www.janevanbenthusen.com and www.greenstgoods.com.

Eating Live, Becoming Whole — by Kat Bowie Is Live and Whole Food Boring?

PRODUCER OF ORGANIC AND NATURAL PRODUCTS FOR YOUR SOIL AND ANIMALS

To start eating more live and whole foods, how about just adding some “normal” foods to your diet?

ello, again, Beautiful Ones. We have discussed in our last few articles how Live and Whole is another term for “raw vegan” or food that is not heated over 118 degrees and does not contain dairy, meat, fish or eggs. And now we know that most of us already have some raw foods in our current diets such as raw nuts and seeds, salads and even guacamole. So, adding raw foods into one’s diet is not such a strange idea after all. There is a tremendous amount of research and data out there to substantiate the healing properties of eating the majority of one’s diet as raw vegan. Dr. Gabriel Cousens, M.D. produced a documentary called Simply Raw in which six Type I and Type II insulin-dependent diabetics were placed on a raw vegan diet for 30 days. By the end of that time, five of the participants were off all insulin and one had dropped more than a 100 units of insulin from his dosage and eventually was off insulin altogether. This exemplifies the huge impact that raw food can have on one’s health. I, personally, lost the diagnosis of Type II diabetes by becoming a raw vegan within just a matter of a few weeks. And, I gained an extensive knowledge of a whole new world of wonderful, fresh food. So, the next question is, “Is that it? Is that all there is to raw vegan? Sounds kinda boring.” Oh, that answer is just so “NO!” Raw vegan can be as simple (an apple) or as fancy (Spinach Gnocchi with Alfredo Sauce and Portabella Mushrooms) as one wishes. There are an infinite variety of many flavors and possibilities in-between. Currently, there is no formal restaurant in the Kansas City area offering a real raw fine dining experience, but there is plenty of information out there and there are many classes, groups and experiences in the city to get one started. As the summer begins to wind down and with the temperatures becoming much more patio -friendly, I would like to include a non-alcoholic drink to share and sip with others while enjoying some delicious, fresh vegetable entrees. Perhaps you might be sitting eating Zucchini Angel Hair Pasta with Fresh Marinara served with Portabella Mushrooms stuffed and marinated in Italian Vinaigrette and dehydrated

until meaty and warm. Following that there is always fresh watermelon and cantaloupe or, if a desert is more your style, how about a rich, creamy Chocolate Mousse pie? Yes, all of these delicious dishes are raw and just as incredible as they sound. What will you try next? Dr. Kat’s Vacation in a Glass Island Sunrise Mojito (drink) For each glass: Rim a highball glass with a lime wedge. In bottom of glass place: 4-6 fresh mint leaves 1 T Agave Muddle with a spoon until leaves are crushed and the Agave syrup is infused with the mint.

Troque Farms Frank Kuhnert & Rennie Graves 31710 E Oakland School Rd., Buckner, Missouri 64016 Phn: 816816-650650-9307 // Alt: 816816-215215-9925 (cell) TroqueFarms@aol.com Pastured Free Range CHICKENS for meat and EGGS. Holiday TURKEYS, TURKEYS, DAIRY PRODUCTS. GrassGrass-fed BEEF, BEEF, PORK and Pastured LAMB. LAMB. We distribute Fertrell Organic Fertilizer

Add: Juice of 1 lime 3-4 few fresh raspberries Crush berries with spoon; Fill glass with crushed ice; Fill to rim with lime -flavored sparkling water. Garnish with lime wedge and mint sprig. Sit back on the patio and enjoy the cicadas singing and the warm breeze blowing. Till next issue Eat Live and Become Whole. In Peace, Dr. Kat

Kat Bowie, Psy.D. is a Clinical Psychologist specializing in Nutrition and its impact on the Body, Mind, Emotions and Spirit. Dr. Kat teaches on Live and Whole Food Nutrition and preparation as well as Dining in the Raw, a raw food fine dining education experience. (drkatbowie.com) For more info and raw food recipes, go to thestruancenter.com. Dr. Bowie and Dr. Raphael Smith are the owners of The Struan Center, LLC located at 4044 Central St. KCMO. Dr. Bowie can be reached at 816.960.4525 or drkatbowie@att.net.

EATING WELL IN KANSAS CITY ~ 7 ~ Sept/Oct 2010

Let Food Be Thy Medicine — by Tracie Walker Breakfast Anyone? Breakfast Everyone!

e’ve all heard it a million times, “Breakfast is the most important meal of the day.” But yet so many of us are still unaware of why this is true and the effect it has on our bodies. I’m going to shed some light on this meal and show you how it can really set the course for the rest of your day. The name itself, break-fast, is exactly what we are doing. We are breaking a fast that our bodies have been in overnight while we are sleeping. If you have ever put your body through any sort of fasting or cleanse, you realize how crucial it is when it comes time to break your fast. The same is true each morning when you put that first bit of food in your mouth. Everyone has a busy and hectic life these days and the morning is when we are the shortest on time: running around trying to get out of the door so we aren’t late for work, class, meetings, etc. This is why we tend to overlook our breakfast and just grab something on the go or tell ourselves we will pick something up later in the morning when our hunger really starts to kick in and when we have more time. When I take time to have a healthy breakfast, I am calmer and less stressed, have more energy and feel alert, and eat sensibly the rest of the day. This is due to the fact that I chose a high-fiber meal without too much sugar and a good source of plant-based protein. Let me touch on each one of these critical elements. Having a high-fiber meal fills you up and keeps you full for several hours so you don’t feel the need to snack until it is time for your next meal. Fiber, both soluble and insoluble, is an extremely important part of your health. Most of us are lacking in this department. From my experience working in a health food store, “Where is your fiber section?” is one of my most commonly asked questions. Make sure you are getting at least 40 grams a day; you need to keep things a mov’in in your colon. You might also want to consider getting a colonic. Visit my website for a few recommendations and information.

Choose your natural sugars and carbohydrates wisely. You want to make sure you aren’t choosing empty calorie foods that only give you that kick for the short term, then leave you and your blood sugar crashing an hour later. You want your blood sugar to stay as steady as it can, so choose natural fruits that aren’t too high in sugar and also whole grains or beans that are both full of fiber and fairly low on the GI scale. The Glycemic Index is a scale that rates how quickly foods release their natural sugars into your bloodstream. The more you can control this and keep it steady throughout the day, the more you are taking charge of your health and overall smart eating habits. You can conquer your cravings! Lastly, and most importantly in my opinion, choose plant-based proteins. Like I mentioned above, whole grains, beans or natural sugars from fruit or even veggies for breakfast is an excellent choice. I’ve listed a few suggestions and some personal favorites if you are looking for a place to start. The important thing is choosing what is right for you. A meal that you will take time to eat in the morning that is both filling and tasty. Remember the tips above and you will be on your way to starting your morning off the healthy way! Breakfast is the most important meal of the day. In the words of Adelle Davis, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” Tracie Walker is a raw food vegan and has her own business educating clients and catering raw food. Tracie is the Healthy Eating Specialist at Whole Foods Market off of 119th St. in Overland Park, KS. She is working towards her Masters Degree in Nutrition and Dietetics and also certificates in plant based nutrition. simplyrawlifestyle.com

High-Fiber, Low GI, PlantBased Protein Breakfast Ideas: •

Oatmeal with almond milk (or other milk substitute) topped with fruit and cinnamon.

•

Whole grain bread with nut butter or low-sugar fruit spread.

•

Smoothie with greens and berries. (Add in some flaxseeds and spirulina)

•

Breakfast

Wednesdays & Saturdays at the Lee’s Summit Farmer’s Market until Nov. 1 Year-Round CSA—local, seasonal food! Produce and Egg Delivery Nov.-March! Shop Online:

www.thelittlemuddyfarm.com 816.225.7344

with

beans

and vegetables in a corn tortilla. •

Large piece of fruit, low in sugar (apple,

grapefruit,

orange,

peach or pear).

The Little Muddy Farm Robert Jones

burrito

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EATING WELL IN KANSAS CITY ~ 8 ~ Sept/Oct 2010

660-679-0041

Food: A Path of Awakening — by Natalie George The Wine Experiment I’ve since quieted my mind by significantly reducing my wine intake. It’s amazing to experience the difference of not fighting myself any more.

or several years, I’ve been trying to convince myself that it’s a good idea to drink wine regularly. Being raised by a mother who was against alcohol and a father who rarely imbibed, I grew up thinking that alcohol was bad. I rarely drank until six years ago when I began socializing weekly with a group of friends. We met every Sunday, drank wine and had amazing conversations—some were deep and intimate and others were free and fun. I thoroughly enjoyed those evenings and started to think that alcohol wasn’t so bad. Shortly after that, I got a job in sales which required me to travel frequently to events, expos and customer dinners. Almost every event included drinks or a happy hour, and the best part was that they were free. I enjoyed the social drinking and started to understand why happy hours had been so popular all these years. I loved how I opened up, how quickly the stress of the day would disappear and the tingly feeling I’d get from a half glass of wine before dinner. On one of my trips, I distinctly remember the moment when I figured out that I could drink wine at night and caffeine in the morning and feel awesome all day. I thought to myself, “Isn’t this great?” I also recall having conversations with co-workers about their drinking habits. One co-worker told me that he shared a bottle of wine with his wife every night and another co-worker had a glass or two of wine each night while making dinner for her family. In the background, I remember thinking, “If they can do it, I can too.” It’s strange for me to think how much I opened up to the idea of drinking daily after these conversations. I always assumed that if one drank daily, then they must be an alcoholic. So to see my co -workers not have a problem with drinking, I was intrigued. To top it off, every time an article touted the health benefits of red wine, my case for drinking wine was even stronger. Eventually, my occasional drinks on the road became occasional drinks at home which became regular, almost nightly drinks at home. I had become a regular drinker who was not an alcoholic. I had proved to myself that it could be done, yet somehow, there was a part of me that wasn’t quite right with this habit I had picked up. Whether it was the beliefs I had formed as a child or simply one of my personal truths, I could not shake the belief that alcohol is not good for me as often as I was drinking it. No matter how many people I encountered who seemed ok to drink daily, it seemed like I was always trying to convince myself that it was ok for me. I even looked to the French and Italians who reportedly drink wine daily as evidence that it is good for me. Ultimately, I realized that the struggle in my head didn’t justify the continuation of this habit. I felt like I was fighting myself and I didn’t like the mental power I was consuming in order to convince myself of the benefits of wine. It was chipping away at my confi-

Rosemary for Stress Relief Rosemary is known to calm the nerves and relax the muscles. Rosemary also boosts blood flow to the brain which helps us think more clearly while improving memory. Just smelling the herb has been found to lower cortisol levels— and high cortisol levels are associated with stress. Specifically, elevated cortisol kicks in our "fight or flight" response and by bringing down cortisol levels, we're able to move into relaxation mode. Rosemary is also thought to stimulate our adrenal glands to provide energy while lifting moods and relieving stress. What a great little herb—it drops stress levels while giving us the energy and clear head to tackle whatever it is that's stressing us out. Rosemary is often made into a tea for medicinal effects. To make a raw rosemary tea (because herbs are more powerful raw) just take three inches of fresh rosemary and blend it for a couple of minutes with a cup of water. Then, strain and add a bit of stevia for sweetness. Kim Evans is a natural health writer and author of Cleaning Up! The Ultimate Body Cleanse. Learn more at www.cleaningupcleanse.com.

dence, my self-esteem and my power. I can see that clearly now but at the time, it occurred like a negative nagging sensation whispering to me to turn my habit around. Every time I didn’t listen to it, the nagging got louder and my relationship to myself suffered. I’ve since quieted my mind by significantly reducing my wine intake. It’s amazing to experience the difference of not fighting myself any more. Do I regret all the time I spent drinking or trying to convince myself? No! It was a great lesson for me to learn to listen to myself and to listen to MY truth. What works for someone else doesn’t always work for me and I’m grateful to have learned this on a deep level. I invite you to look for yourself. Where are you not listening to yourself? What truth wants to be expressed through you? Let YOUR truth set you free!

Natalie George is a Fitness and Nutrition Visionary. She is a certified personal trainer, group exercise instructor and holistic nutrition consultant. She founded GratitudeKC and is in the midst of bringing Cafe Gratitude to Kansas City.

EATING WELL IN KANSAS CITY ~ 9 ~ Sept/Oct 2010

Dr. Kat Bowie

Clinical Psychologist Live and Whole Food Nutrition Consultant The Struan Center, LLC 4044 Central, KC, MO 816-960-4525 www.thestruancenter.com

EATING WELL IN KANSAS CITY ~ 10 ~ Sept/Oct 2010

Community Garden

or the past six years, eight families in Parkville, MO, have come together as a community to create a haven for nourishment, affinity, learning and joy. Lynn Johnson, owner of the natural healing and wellness center, Gardens of Delight, shares her land each season to create this community garden. As an organic food grower, she realized it was time to teach others what she knew and, “help them learn how to feed their bodies with whole, nutritious foods and learn what it means to grow your own produce,” Lynn says. Each family has their own 10 by 20 foot plot within the space and are responsible for planting and tending their spots. A master gardener, Bob Halford, is available for help, whether with questions about certain plants or for ideas on planting techniques. In addition to the individual plots, there are also shared plots filled with tomatoes, corn and sweet potatoes. There’s a plot for the kids called the Sunflower House, where children can walk in and be surrounded by sunflowers. Each family keeps what’s grown on their own plot and shares from the community plots. More than just a garden, it’s also a social outlet. Lynn says the experience creates a sense of community. In addition to gardening, the group gets together occasionally on Saturday mornings and share a community breakfast. They also meet a few times throughout the year for group dinners where they share recipes. Lynn says, “It’s a sense of community, and a sharing of what’s possible.” It’s an opportunity for some who might never have grown organic produce to experience it first hand. “Some people have never tried to grow food, only flowers or maybe herbs, but now they’re learning to grow vegetables and cook with them,” Lynn says. The community garden works as a teaching garden, as well. Lynn has one bed devoted solely to medicinal, as well as culinary, herbs. Her business has an herbal apprenticeship program and participants come and make teas and herbal preparations from the growing plants. Obstacles the members have overcome are mostly animal related. They electrified a fence to keep deer out; they trapped one giant woodchuck who had burrowed into the area; and one raccoon was trapped. Lynn says the main nuisances are just, “Critters trying to get in.” Asked what she gets from sharing her land with others, Lynn says, “I get to develop new friendships, learn more about plants, have a sense of connection with my community, share my knowledge—and lots of great organic food!” The group just planted their fall crops. Soon, broccoli, cauliflower, spinach, lettuce, peas and carrots will be on their plates for all to enjoy.

Lynn’s Squash Recipe

Community gardeners (left to right): Brick Owens, JoAnne Owens, Richard Basham, Debi Hunter, three three--year year--old Sophia Carmack, Lynn Johnson and her dog Tucker. Gardeners not pictured are Jim Hunter, Aunalise and Drew Johnson, Carol Cross, Bob Halford and Linda Everett. Photograph Registered Copyright © 2010 Aneal Vohra <anealvohra@yahoo.com nealvohra@yahoo.com>. >. All Rights Reserved.

6 medium summer squash or zucchini (about 2 pounds), sliced 1/2 cup chopped onion 1/2 cup chopped bell pepper 1/2 cup shredded reduced-fat Cheddar cheese 1/2 cup part-skim ricotta cheese Salt and pepper 1 egg, beaten 2 tablespoons chopped fresh parsley 1/2 cup crumbled reduced-fat crackers 1. 2. 3.

Preheat oven to 350 degrees. Coat a 1 1/2-quart baking dish with cooking spray. Place a steamer basket in a large pot with 2” of water. Bring to a boil over high heat. Place the squash in the basket and steam for 3 to 5 minutes, or until tender. Drain and place in a large bowl. Coat a medium skillet with cooking spray and set over medium-high heat. Add the onion and bell pepper and cook for 5 minutes, or until soft. Fold into the bowl with the squash along with the Cheddar and ricotta cheeses. Season with salt and pepper to taste. Fold in the beaten egg and spread the mixture evenly in the prepared baking dish. Top with the parsley and crackers. Bake, uncovered, for 30 minutes.

EATING WELL IN KANSAS CITY ~ 11 ~ Sept/Oct 2010

Feature — by Sherree Ross Curb Cravings and Binge Eating Around the holidays, many people skip meals or “diet” all day and then overindulge in party foods—foods often heavily laden with chemicals and sugar.

ocal and organic foods are definitely high on the list of desirable foods for their increased nutrient value (the sooner they are consumed after harvest, the less decay, thus more nutrients) and the sustainability factor (how many miles did the food have to travel before it reached the eater’s plate?). But, are all these foods always good choices when putting together a meal? Consider the breakfast and lunch from a conference I recently attended. The major part of the food was local and organic, when possible. The chefs did a wonderful job on the taste and presentation. For most people, both meals sound pretty tempting, and both meals are prime examples of the Standard American Diet (SAD). Breakfast: Fruit (honeydew melon, cantaloupe, grapes, strawberries, blackberries), three-to-four different types of pastries, locally-made non-fat yogurt, orange juice, apple juice, coffee, tea. Lunch: Tomato / cucumber salad, roasted corn, fingerling potatoes, ¼ of a chicken (breast and wing combo), rolls, blueberry peach cobbler (the kind with fruit on the bottom and cake-like topping). Skipping breakfast can cause cravings and binging later in the day, but is having fructose, refined sugar, aspartame and caffeine for breakfast any better? Whole fruit is good in moderation, as the fiber helps slow down the sugar absorption. The pastries of white flour and refined sugar are just sugar. A fifteen ounce bottle of pure orange juice (which is almost two servings)

Eat local, organic, in-season produce whenever possible. contains ¼ cup of sugar. The nonfat yogurt contains aspartame, a neuro-toxin that reacts in the body by raising insulin levels the same as any other sugar. The coffee and tea help raise blood pressure. So in reality, this particular, very common breakfast, was sugar with a side of caffeine. Many people skip lunch due to time or for saving up calories for the big night out and being able to have that piece of cake or pie. For the above lunch menu, there was the lovely tomato salad. Although corn is sometimes listed as a vegetable, after harvest, it turns to sugar within about twenty four hours; white potatoes and rolls, though yummy, are starch, which turns to EATING WELL IN KANSAS CITY ~ 12 ~ Sept/Oct 2010

sugar in the body. The cobbler had added sugar and more flour for the cake-like topping. That leaves the much more than three ounces (that’s about the size of a credit card) of chicken. So this second meal of the day was largely sugar with a super-sized side of protein and a small side of veggies. But what if lunch is as sugar laden as breakfast? Afternoon vending machine visits hit the charts as number one. Both meals, being predominately sugar, are standard craving-causing meals. They affect the serotonin levels in the brain. The serotonin levels are responsible for mood swings, depression, and curbing cravings. Does having that pastry or doughnut make

you feel better? Most people emphatically say “yes.” When the sugar high begins to wane, the craving to feel better returns; so once again, sugarladen foods come to the rescue. This vicious cycle continues until there’s not much room for nutrient -dense foods which contain the vitamins and minerals the body needs to properly function, stabilize mood and curb cravings. Around the holidays, many people skip meals or “diet” all day and then overindulge in party foods—foods often heavily laden with chemicals and sugar. Other people guilt eat: “Honey, I made this pie especially for you! You have to have some,” is a frequent family tune played at holiday gatherings. Many people don’t take time for themselves and over-commit. The false energy of sugar and caffeine helps them get through the day and when they finally stop at 9:00 at night, more cravings for sugar, or chocolate or maybe potato chips scream out to be fed. Sherree Ross, HHC, AADP, EFT-ADV, food mood expert, and founder of Whole Body, Whole Food, Whole Health, is a board certified Holistic Health Coach, Reiki Seichim and Karuna® Reiki Master/Teacher, EFT-ADV Practitioner, trained herbalist, and ordained minister. An alternative healer and intuitive for 20 years, Sherree utilizes personalized individual coaching programs, group coaching programs, corporate wellness consulting, phone consultations, group seminars/ workshops, and cooking classes to guide individuals and/or groups through their own growth and healing process to whole body wellness by understanding how their food and lifestyle choices effect mood, relationships, career, physical activity, and spirituality. Contact Sherree at Sherree@SherreeRoss.com or through her website www.SherreeRoss.com

Suggestions from Sherree to overcome cravings and holiday bingeing: •

Don’t skip meals and always include a little protein, some healthy whole grains and seasonal veggies.

•

Eat more leafy greens or have green smoothies: They contain vitamins A, C, E, calcium, iron, and magnesium and help cleanse the blood, liver and kidneys.

•

Drink more water: The body and organs are largely composed of water and need water to function properly. Both caffeine and sugar are dehydrating. Dehydration can cause fatigue and fuzzy brain.

•

Drink less coffee, soda and fruit juice: Coffee is very acidic and the caffeine can add to over stressing the adrenal glands. Sugar is very acidic and causes mood swings and leads to insulin resistance. Sugar-free soda is not necessarily a better option as it fakes out the body into thinking there is sugar so insulin levels can still rise.

•

Consciously eat: When eating, pay attention to the taste of the food and put your fork down in between bites. Don’t eat while reading, watching TV, being on the computer or driving as these activities take the mind away from the food. The end result is eating too fast, eating too much and not feeling satisfied.

•

Eat more vegetables, especially sweet vegetables: Vegetables provide a wide range of vitamins and minerals, the fiber helps keep you full and the blood sugar level. Sweet vegetables like carrots, parsnips and sweet potatoes help reduce cravings for sugar and other sweets.

•

Eat local organic food: The food will be fresher, contain more nutrients and taste better so there will be a tendency to eat less.

•

Try to eat dinner or a salad before you arrive at the party.

•

Offer to bring a veggie tray with hummus to the party.

•

Position yourself away from the food table.

•

When it is time to eat, instead of trying a little bit of this or that straight from the table, start with a plate of veggies. followed by protein, followed by dessert.

•

Sit down and enjoy the food while you talk and remember to put your fork down after each bite.

•

Instead of trying every cookie, pick out one or two that look especially good, sit down, enjoy and savor each bite.

•

After each alcoholic beverage, have a glass of water with lemon or lime.

EATING WELL IN KANSAS CITY ~ 13 ~ Sept/Oct 2010

Feature â&#x20AC;&#x201D; by Steven Acuff Cholesterol Craziness After all we have heard about cholesterol, it seems hard to believe that those with higher cholesterol actually live longer.

holesterol: A frightening word that brings to mind a deadly heart attack! In fact, cholesterol is vital to life and not at all the threat to health that most think. Doctors have thoroughly spoon-fed us the conventional dogma that high cholesterol greatly raises the risk of death by heart attack, even though the majority of heart attack victims have normal cholesterol. They tell us we need cholesterol-lowering drugs (called statins) to reduce the chance of heart attack or stroke. However, statins cause serious side effects such as liver damage, kidney damage and cataracts. Statins also raise the risk of diabetes, but all the warnings seem to fall on deaf ears. The theory behind the cholesterol myth goes like this: The cholesterol we eat in food first raises our blood cholesterol, which then gathers in the arteries and causes arteriosclerosis. The resulting plaque narrows the arteries until it triggers a heart attack. Even though many medical professionals believe this theory, there is a lot of scientific evidence that shows this is wrong. There is no proof that cholesterol is harmful, in spite of all the negative attention it gets. Some research shows no link between high cholesterol and increased risk of death by heart attack in men, while other research points to a weak association with middleaged men who have had heart disease. In science, association itself is only a marker and not the same as a proven cause. This means that cholesterol can be high when a deadly heart attack strikes, but that it does not play a role in the attack. However, many medical doctors mistakenly look at this association as a causal correlation. Studies of women repeatedly have shown no correlation between higher cholesterol and greater risk of a deadly heart attack. Few people know that lower cholesterol means a higher risk of dying of cancer.

After all we have heard about cholesterol, it seems hard to believe that those with higher cholesterol actually live longer. Dr. Uffe Ravnskov from Sweden, author of Cholesterol Myths, points out that cholesterol actually protects against bacterial and viral infection. Since infection harms the body and causes atherosclerosis, cholesterol prevents illness, including heart disease. He states logically that if high cholesterol caused atherosclerosis, then those with high cholesterol should have more atherosclerosis than those with low cholesterol. However, this does not happen. Lowering cholesterol should also lower the level of atherosclerosis in direct proportion, but it does not. The risk should apply to all populations, all ages, both sexes and be true for both heart disease and stroke, but it does not. He shows that we need to cast aside all the foregone theory and take a fresh and truthful look at cholesterol. This vital substance is present in the cells of all living things and does more to keep us healthy than any vitamin. Cholesterol is essential for life: 1. It keeps the body stable by making the billions of cell membranes strong, including the myelin sheath of the nerves that transfer nerve signals. 2. It plays a key role in the formation of new immune cells and helps protect the body from cancer and other immune disorders. 3. It works as a repair substance and antioxidant, so low cholesterol means less ability to fix damage and a greater risk of cancer. 4. The brain consists of about 15 percent cholesterol, which plays a key role in the development of a child's brain as well as intelligence in general. Babies cannot yet produce cholesterol, so mother's milk is

Omega-3 fatty acid (in fish oil, krill oil and cod liver oil) and vitamin E (in olives, seeds and nuts) lower inflammation

EATING WELL IN KANSAS CITY ~ 14 ~ Sept/Oct 2010

without doing any harm.

8. 9.

full of it. It provides the basis for the production of serotonin, the feel-good neurotransmitter in the brain. So low cholesterol makes aggression, depression and even suicidal thoughts more likely. It makes up half the mass of the adrenal glands, as it is needed there to make sexual and stress hormones. Low cholesterol can lead to sexual hormonal disorders. The body makes vitamin D from cholesterol for strong bones, good muscle tone, mineral metabolism, insulin production and the proper function of the nervous system. The body makes bile salts from cholesterol to digest fat. Cholesterol keeps the intestinal wall healthy and prevents leaky gut.

The liver makes cholesterol with support from the small intestine to keep the body well stocked, whatever the amount taken from food. When the cholesterol level drops, the liver steps up production. When the body gets plenty from food, it limits the uptake of cholesterol through the intestines and cuts back on its own production. The body always tries to keep the blood cholesterol level even. Even though eggs and other animal-quality foods are rich in cholesterol, they have little impact on blood cholesterol. Organic eggs provide the body with many key nutrients, including vitamins A, E and B12. However, doctors often warn their patients about eggs because of high blood cholesterol. This line of thinking is mistaken, since the body itself produces more cholesterol than it takes up from food. Only about 2 percent of total body cholesterol is in the blood anyway. A low-cholesterol diet cannot lower blood cholesterol much, as a look at natural populations around the world shows. The Masai of Africa consume mostly milk, blood and meat, with animal fat making up two thirds of their calorie intake. In spite of all the cholesterol they eat, their blood cholesterol is much lower than the mean level in the U.S. and Europe. The same goes for the Arctic Inuit (Eskimo) people. They eat mostly fish, seal and whale, consuming much more cholesterol than we do, yet they have lower blood cholesterol. Cholesterol in food and in blood clearly have little to do with each other. The great cholesterol myth began over a hundred years ago, when Russian researchers fed rabbits only egg yolks and brain, until the poor rabbits got something similar to arteriosclerosis. Oddly, no one wondered at the time if this came from feeding vegetarian rabbits something they were not meant to eat. There is no proof that cholesterol in food causes arteriosclerosis or heightens the risk of death by heart attack, yet doctors prescribe statins as if it were proven. The cholesterol myth took a new, creative turn with the claim that there is good and bad cholesterol. In truth, cholesterol itself is always the same. Biochemically, it is a heavy-

weight alcohol that behaves like fat in that it does not mix well with water. It takes a water-soluble lipoprotein (fat combined with a protein) that coats cholesterol to be able to transport it in watery blood. Lipoproteins can have high or low density. With cholesterol bound to it, high-density lipoprotein or HDL moves generally from the cells toward the liver, where it can then recycle this valuable substance for another time. It is "good cholesterol", because it moves cholesterol away from arteries. People with higher HDL have a lower risk of heart-circulatory problems, as well as a longer life expectancy. Low-density lipoprotein or LDL moves in the opposite direction, toward the cells. It is just as crucial to health as HDL. However, LDL is "bad cholesterol", because some of it is made up of small particles that oxidize or pick up harmful, oxidized cholesterol from food and get into the lining of the arteries. Oxidized (rancid) cholesterol forms during processing of animal food products such as powdered eggs or powdered milk. Small particles of oxidized cholesterol can trigger inflammation in the arteries, but big-particle LDL does no harm. Since only the small-particle LDL can cause inflammation, the general LDL on a blood test does not tell much about the health condition. Since both HDL and LDL are needed in the cholesterol function, the terms "good" and "bad" are misleading and have no place in the cholesterol discussion. What then raises blood cholesterol? The common cause is damage to the lining of the arteries, which provokes an inflammatory response from the body. It can come from harmful hydrogenated oil in commercial food products, whether from frying and deep-frying in fast food kitchens or from the commercial baking of bread, crisps and chips. Margarine is notorious for its partially-hydrogenated oil. Other causes of inflammation include rancid omega-3 and omega-6 fatty acids, smoke and even stress. The liver responds by producing cholesterol as a protective response to inflammation, the true trigger of plaque build-up (scarring) in the arteries. The purpose of cholesterol is to heal the damage from the inflammation. Blocking cholesterol production in the liver with medication does not change the inflamed condition that led to high blood cholesterol. Statins reduce inflammation, but so does aspirin, and at a much cheaper price. However, aspirin can trigger some nasty side effects such as stomach bleeding, Crohn's disease and stroke. Omega-3 fatty acid (in fish oil, krill oil and cod liver oil) and vitamin E (in olives, seeds and nuts) lower inflammation without doing any harm. It is smart to reduce the need for cholesterol repair by making healthier food choices that do not lead to inflammation. Sugar glycation is another key inflammatory factor, which is the binding of sugar molecules to protein in muscles and blood vessels. This makes a sticky and disruptive bond to muscles that makes them weaker. Glycation leads to frailness in old age that we think of as a "natural" part of growing old,

EATING WELL IN KANSAS CITY ~ 15 ~ Sept/Oct 2010

when in fact it need not be our fate. Researchers have linked this harmful, sticky glycation to diseased arteries as well. It triggers inflammation in the lining of the arteries, followed by the cholesterol response. It does not make sense to take medication to lower cholesterol without looking at what is behind the condition. Would it not be wiser to eat and live in such a way that helps the body stay healthy and therefore have less need to repair damage? Glycation happens in everyone, but the higher the blood sugar, the more glycation. Also, the more glycation there is, the faster the body ages. It follows that shunning sugar and other refined (fiberless) carbohydrates such as white bread, white rice and conventional pasta will slow down the aging process. The potato contains naturally fiber-less carbohydrate and belongs on the avoid list as well. Fruit contains fiber, but also lots of (natural) sugar, so it is best eaten in small amounts as a snack food. Fruit juice has no fiber at all and takes its rightful place on the list of harmful carbohydrates. Whether sugar, white bread or potato, all fast carbohydrates drive insulin up quickly. High insulin leads to more inflammatory small-particle LDL as well as a higher risk of blood clots, another factor in heart attack. More heart attacks follow a carbohydrate-heavy meal than one rich in cholesterol or fat. For a healthy heart and circulation, keep insulin down by limiting sweets and other highly-refined carbohydrates. Eat balanced meals of fibrous carbohydrates such as whole grains and vegetables together with good fats/ oils and protein, either from pulses (beans, chickpeas and lentils) or from cholesterol-rich animal food. Steven Acuff, Health and Wellness Consultant, is listed in the Marquis Who's Who in America, for his extensive work in food and health. Steven brings a unique international perspective in addition to his many years' of personal and professional experience in the field of food and health. U.S.-born, he makes his home overseas in Sweden and Australia, lecturing throughout the world on health and nutrition topics so important to our times. In November, he will be lecturing in the Kansas City area and will be available for private consultations. Lecture topics include: "How to See Your Health: The Art of Visual Health Evaluation based on Oriental Traditions and German Naturopathic Techniques;" and "Healthy Food: The Pros and Cons of Common Food Regimens;" and much more! Don't miss this exciting opportunity! For more information, contact Gia Maisch at (913) 406-4886 or gia12@att.net

Feature — by Darryl Olive Detox Using Yoga and Ayurveda I turned to yoga and Ayurveda (the natural medical system of India) partly because they are safe, easy and inexpensive.

became very interested in detoxing after I was diagnosed with irritable bowel syndrome (IBS) about 12 weeks ago. My IBS suddenly developed after a car accident that left me with neck and back pain. Was it the stress of the accident, damage to spinal nerve flow or the onset of Crohn’s disease? Or perhaps a food allergy, gluten intolerance, infection or possibly an intestinal parasite? Like many people with a chronic condition, I began to investigate potential causes and remedies, desperate at times to relieve the colon spasms, nausea and my distended abdomen. Being a yoga therapist, I decided to follow my own advice and use some yoga cleansing techniques to relieve the IBS symptoms. I knew I didn’t want to continue using over-the-counter (OTC) laxatives, antacids or antibiotics. I turned to yoga and Ayurveda (the natural medical system of India) partly because they are safe, easy and inexpensive. The Ayurvedic view of detoxifying suggests that we detox four times each year at the beginning of each season or minimally two times per year. The core of Ayurveda asserts that general immunity lies in the digestive track. Thus the goal of detoxing is to cleanse the entire alimentary canal and maintain open energy flow. Second, yoga and Ayurveda assert that not only must the physical body be maintained, but also the mental body. They assert that indigestion and toxin accumulation are associated with blocked energy in the chakras or energy centers of the body. These energy centers become blocked due to stress, mental fatigue and negative emotions like fear, anger and frustration. Physical activity and cleansing techniques become crucial to maintain the energy or prana that governs colon health. Below is a complete detox program based in yoga and Ayurveda. The detox is a shortened, modified version which can be practiced each morning (1+ days) between 5-7 a.m., when the colon is thought to be at maximal functioning. Practice on an empty stomach and always consult your doctor before beginning any nutrition or physical activity program.

lemon juice for taste. Drink a glass of water and then follow the five yoga postures. Repeat this cycle three times. Once completed go to the restroom.

Yoga Postures: • Repeat each posture eight times each cycle. • Upward arm press with heel lift: Start in a standing position, inhale and open the arms above the head, exhale, interlace the fingers and press the palms to the sky, lifting the heels off of the floor (picture 1). • Blown tree: Keeping the arms extended from pose I, exhale and lean to the side. Inhale back to the center and repeat to the opposite side (pictures 2a and 2b). • Standing twist: Inhale and twist the body to the left, taking the right hand to the left hip and the left hand to the right hip behind the body. Inhale back to the center and repeat to the opposite side (pictures 3a and 3b). • Twisting knee pose: Come into low squat, bending the knees and dropping the tail bone down (picture 4a). Inhale and release the right knee to the ground. Exhale and twist to the left. Use the right arm as leverage to press the left knee to the midline of the body. Repeat to the opposite side (pictures 4b and 4c). • Twisting cobra: Lie onto the stomach. Inhale and exhale lifting the chest and shoulders away from the ground while twisting. Inhale to the center and exhale, twisting to the opposite side (pictures 5a and 5b).

Part II: Rest and Eat Lie down and rest for 45 minutes.. Eat and lubricate the digestive tract with a meal of boiled rice and dhal (split peas) cooking in ghee (clarified butter) for one hour. Repeat this meal six hours later.

Part III: Evening Breathing Part I: Intestinal Wash and and Meditation Practice Alternate nostril breathing: Wait at least Yoga Postures Prepare three, 16-oz glasses of warm water with a pinch of salt and a dash of

two hours after the second meal of rice and dhal. Come into any comfortable sitting position. Align the posture upright.

Blocking the right nostril with the thumb, inhale through the left nostril. Close both nostrils at the top of the inhale and keep the left nostril blocked, exhaling through the right nostril. Continue alternating blocking the nostrils side to side as you breathe. Practice 5-20 minutes. This breathing calms the nervous system, brings mental balance and is a perfect aid for better sleep.

Ongoing Daily Detox Tips: • Practice morning water therapy: Drink two glasses of warm water with a pinch of salt and lemon for taste upon rising each morning. Store water in a copper container overnight and drink the water before eating. • Chew food slowly to facilitate full breakdown and release of digestive fire—enzymes, acids and digestive juices for digestion. • Exercise each day for 30 minutes, enough to elevate the core temperature and break a sweat. Exercise is one of the best ways to maintain our body’s natural ability to maintain digestive fire. • Be mindful of emotions as you eat and avoid overeating. • Take a short walk after every meal, at least 100 steps. • Practice breathing and meditation in the morning and before bed to reduce mental tension, the second main cause of poor digestion. • Avoid late meals after 7-8 p.m. and keep evening meals smaller than breakfast and lunch. Allow for a 12-hour fast from the last meal to the next morning meal. Darryl Olive, MBA, MHA, CSCS, E-RYT, LMT is a 500-hour certified and registered yoga teacher with the Yoga Alliance. He teaches yoga classes, practices yoga therapy and leads yoga teacher training for KCFitnessLink. For more information, visit www.kcfitnesslink.com, e-mail info@kcfitnesslink.com or call 816.256.4443 begin_of_the_skype_ highlightingend _of_the_skype_highlighting for information about yoga classes, Ayurvedic lifestyle consulting and yoga instructor certification.

EATING WELL IN KANSAS CITY ~ 16 ~ Sept/Oct 2010

Into the Kitchen — with BadSeed Pink Banana Squash Ravioli With Caramelized Onions and Sage

kay! Anybody hungry??? Well this "Sicilian mama" has a delicious local recipe for you. I made this the other night when I happened to stumble upon some of our Japanese Pink Banana Squash puree hiding in the freezer!! With Autumn well on her way, Winter squash is about to bedazzle Farmers Markets all over the city. Don't be shy—You can use just about any creamy pumpkin or winter squash like a butternut for this recipe. I use close to 100 percent local ingredients in my own cooking, but substitutions are A-OK. All recipes in my opinion are simply a loose guide....have fun and improvise!! Remember: My measurements are only guesses!! Please use your best culinary judgment!!! For the Pasta If you have never made fresh pasta or ravioli, try it! It is fun and easy and absolutely delicious. My directions will not be as detailed as you may like (since I am a Sicilian through and through and don't measure anything!!) but you can always use the internet as a resource and "Google" millions of detailed pasta dough recipes. Ingredients: 1 1/2 cups semolina flour (I use Heartland Mills which is organic and grown by local farmers), 2 farm fresh eggs, 1 tbsp olive oil, cold water as needed In a glass bowl add your flour, making an indentation in the center for your eggs and oil, and a drizzle of cold water. Mix together with a fork until well combined and turn out onto a floured board. Knead for about 10 minutes adding more flour and/or water as needed to achieve the right consistency. Wrap dough ball in plastic and refrigerate for 10 minutes. For the Sauce Ingredients: 1 1/2 cups sliced onion, olive oil, 1/4 cup red wine, balsamic vinegar as desired, 1/4 cup unrefined organic

sugar, sage, savory, sea-salt & pepper to taste Add a generous amount of olive oil to a large sauté pan. Add onions, balsamic and sugar and caramelize on high heat for several minutes. (Set aside a couple tablespoons for the filling). Add your red wine, herbs, sea-salt and freshly ground pepper as desired. Simmer and reduce to a luxurious syrup on low heat. For the Filling Ingredients: 1 1/2 cups squash or pumpkin puree, 1/2 cup grated salty/nutty aged cheese like Pecorino or Parmesan (I use a local cheese called Taum Sauk from Goatsbeard Farm), two tablespoons caramelized onions, 1 egg, and salt and pepper to taste. In a food processor combine all ingredients. Process until smooth and creamy. Taste a bit, and add additional ingredients to fit your flavor palette. Ravioli Making Time Put a large stock pot on to boil, and retrieve your dough ball from the fridge. On a large floured board roll out your dough to a nice thin sheet. I have begun to use a pastamaker for this purpose. I recently received one as a gift and I must admit I am spoiled now and rarely roll it by hand anymore. I get a much thinner (and more consistent) sheet of dough with the pasta maker—but either way works. Divide your dough into two equal sheets and dollop a consistent spoonful of filling on one sheet every couple of inches depending on how big you want your individual ravioli. Carefully sandwich your other sheet of dough on top. Cut into ravioli shapes using a sharp knife or with a special ravioli "cookie cutter". Seal the edges by pinching down all around (otherwise they can come apart in the water). Any extra dough can be reformed and used for pasta!

When your hot water bath is at a rolling boil, add a generous amount of salt and carefully submerge your ravioli. They need about three minutes, but will shoot to the top when finished. Gently remove each ravioli with a large slotted spoon or spatula and add to your saute pan. Gently saute (coating each raviolo lovingly with your onion and wine reduction) on low heat. Add more olive oil and a dash of sage if necessary. Serve immediately with a heavy sprinkling of your grated, aged cheese. To die for. (serves two hungry farmers or four normal people.)

EATING WELL IN KANSAS CITY ~ 17 ~ Sept/Oct 2010

Into the Kitchen — with Bret Boulé

Into the Kitchen — with Jill Dutton

Raw and Organic Pecan Pie

Tomato-Artichoke Soup

Crust:

Filling:

2 cups raw almonds, finely

2/3

ground in a food processor

whole foods, Bare Naked is one

Puree in food processor:

1/3 cup agave nectar

brand. The conventional gro-

2 large just-picked tomatoes

cery stores' coconut juice typi-

2 cloves garlic

cup

The recipe below serves two. coconut

Combine ground almonds and

cally contains sugar)

agave nectar in a mixing bowl

1/2 cup pecans

and mix well. Press the crust

1 cup raisins

water

(at

1/2 can artichoke hearts a bit of olive oil

mixture evenly into the bottom and sides of a 5-inch pie tin (or

Combine the filling ingredients

Pour into pan and simmer with one cup broth. Season with a

mini cupcake mold like I did).

in a high-speed blender and

squeeze of lime, sea salt, pepper and basil. I kept mine tomato-

blend until smooth. Tip: coat your spoon or whatever you press the crust with,

Spoon the mixture into the

with coconut oil because the

crust containers and garnish

c ru st

with a pecan if desired.

mi xtu r e

qu i te

sticky. Also coat the tin beforehand.

making

individual

Bret’s recipe is based on Matt

serving pieces, pop them out

Amsden's book Rawvolution:

of the container before putting

Gourmet Living Cuisine. The

in fridge, as the coconut oil

book contains 100% raw and

(and agave nectar) will solidify

100% vegan recipes.

based, but I’m sure it would be wonderful as well with a bit of coconut or almond milk for a cream-based soup.

“It’s

difficult to think anything but pleasant thoughts while eating a homegrown tomato.”

in the cold and stick to the

—Lewis Grizzard

pan.

EATING WELL IN KANSAS CITY ~ 18 ~ Sept/Oct 2010

Into the Kitchen — with Jill Dutton Lemon Whole Wheat Ravioli

cook for entertainment and am continually creating personalized renditions of various recipes. Recently, I was in the mood for some homemade pasta, saw a recipe for a spinach-stuffed ravioli and decided to create my own version. The following is a falling -on-the-floor-moaning treat that is better than any ravioli I’ve tasted. While it seems labor- inten sive m aking th e pasta from scratch, the entire recipe (with extras to freeze), took me less than an hour. Here’s the recipe for the lemon whole wheat ravioli with chicken, spinach and artichoke filling, served with a basic tomato sauce. YUM! Start the chicken boiling while you prepare the filling (or omit for a vegetarian version): In a food processor, pulse artichokes, garlic, onion, salt, pepper, splash of olive oil, spinach, basil, parmesan cheese and a small tomato. Set aside.

Start the simple sauce simmering that includes fresh tomatoes, basil, garlic and a little olive oil. After the chicken cooks, chop into small pieces and add to the filling. Then start on the dough: 2.5 cups whole wheat flour (or 1/2 and 1/2) 3 eggs squeeze of lemon juice Make a bowl in the flour mixture and add the eggs and lemon. Incorporate into the flour and add water as needed to form a dough. Knead until smooth. Let rest for 10-15 minutes. Roll dough into long strips, cut into squares, place a tablespoon of filling in each and crimp with another square of dough. Boil about 4 minutes. Top the ravioli with the sauce and some

grated parmesan.

Events Get outside and celebrate the last glorious days of summer at Powell Gardens, where asters, golden rod and blazingstar are in bloom and the vegetables are at their peak. September also is the last full month to see Dave Rogers' Big Bugs exhibit, which ends Oct. 3. On Sept. 11, Powell Gardens highlights tomatoes and peppers at one big flavor fest. From 10 a.m.-4 p.m. they’ll have chef demonstrations, tomato tours, music, sampling tables for olive oil, balsamic vinegar, salsa, grilling sauces and pepper jelly, a tasting tent (extra fee applies) and the popular Wheel of Fire pepper tasting game. There will be music and children's

activities as well. The fest is included with regular Garden admission. That same weekend also features a return of the Greater Kansas City Dahlia Society for its fall show inside the visitor center. Enjoy dazzling specimens in all colors, shapes and sizes on Sept. 11-12. On Sept. 25-26 the Show-Me Gourd Society will be on hand to share a fabulous collection of decorated gourds in the visitor center. See the source materials for these creations in a self-guided tour of the Heartland Harvest Garden and meet members of the gourd society to learn about harvesting, drying and carving gourds.

The Garden Chef Demonstration Series continues with a line-up of culinary pros as they show how to cook garden-fresh produce in delicious ways (samples are usually included!). 1:30 p.m. Sept. 5--Cody Hogan of Lidia's 11 a.m. Sept. 11--Suzanne Frisse of Meadowlark Acres 1:30 p.m. Sept. 11--Mark Mollentine of The Governor's Meeting House 1:30 p.m. Sept. 12--Julie Greenwood of Parker's Supermarket 1:30 p.m. Sept. 26--Kathy Moore and Roxanne Wyss, the Electrified Cooks 1:30 p.m. Oct. 3--Beth Barden of Succotash

Classified "Queen of NoWheatA" helps you find NoWHEAT/NoGLUTEN Lifestyle easy, fun and creative!! call Ramie @(816) 217-5452 ramiehaas@hotmail.com EATING WELL IN KANSAS CITY ~ 19 ~ Sept/Oct 2010

Into the Kitchen — with BadSeed Farm Birthday Quiche With Rainbow Chard, Dill and Herbed Goat Cheese

his year, on my 28th Birthday, Farmer Dan let me sleep in while he went out to the field to harvest a delicious breakfast. He came back inside with a basket full of fresh eggs, bronze fennel, rainbow chard, dill, chives and aromatic garlic. Soon after the culinary magic took shape. I kid you not—this was the best darn quiche I have ever put into my mouth! The subtle flavors of the dill and the fennel melted together with the luxuriously mild rainbow chard. The garlic gave it just the right amount of pungent kick. The herbed chevre from sweet goat's milk tied it all together. And then the crust.......heaven help me.......that crust! Dan used Heartland Mill's all purpose (certified organic and locally grown) flour and Shatto butter. This recipe is comprised of 100 percent local ingredients. Wish yourself a happy B-day with this one. All ingredients, with the exception of Shatto dairy products, are available at the BADSEED Market.

Pie Crust 1 1/4 cup flour (Heartland Mill all-purpose, although their whole wheat pastry would be excellent as well) 1/2 cup Shatto Butter 1/2 teaspoon salt 3 tbsp water or Shatto whole milk Sift together the flour and salt. Cut half of the butter into the flour using a pastry cutter or two knives. Then cut the other half of the butter into the mixture. Add one tablespoon of your water/milk and cut into your mixture.

The subtle flavors of the dill and the fennel melted together with the luxuriously mild rainbow chard. The garlic gave it just the right amount of pungent kick. The herbed chevre from sweet goat's milk tied it all together. And then the crust.......heaven help me.......that crust! Continue to add 1 tablespoon of water/ milk at a time until the dough can be formed into a ball without falling apart. Flour rolling surface and roll crust to fit a 9" pan. Once crust is situated in the pie pan, poke air holes with a fork. Bake crust for 15 minutes at 375 degrees. Quiche 3 farm-fresh eggs (try Paul and Judy's from the Mushroom Farm or come clean out my chicken house and I will give you a few) 1/2 cup Shatto whole milk 1/2 cup Shatto cream pinch of nutmeg 6 or so sprigs of fresh Dill EATING WELL IN KANSAS CITY ~ 20 ~ Sept/Oct 2010

2 or so sprigs of Bronze Fennel 1 bunch Rainbow Chard 3 garlic cloves 1/4 cup chopped chives 1 round fresh herbed Chevre from Goatsbeard Farm Combine eggs, milk, cream and nutmeg. Chop up and saute other ingredients separately with a pinch of salt and fresh cracked pepper. Pour egg mixture into pre -baked pie crust. Add sautéed ingredients. Crumble goat cheese on top. Bake for 50 minutes (or until sufficient) at 350 degrees. *All ovens vary so bake accordingly. Enjoy!