Eating Well in Kansas City by Evolving Magazine

Spring 2010 ~ Vol. I, Issue 1

ating

ell in Kansas City

Celebrating Whole, Seasonal, Organic and Local Eating.

Premiere Issue ! Restaurant Reviews Recipes from Local Chefs Food News

Feature Articles: The Effects of Soy Eating for your Blood Type Weight Loss through a Balanced Diet EATING WELL IN KANSAS CITY ~ ~ Spring 2010

EATING WELL IN KANSAS CITY ~ 2 ~ Spring 2010

What’s Cooking—Local Food News 4

Community News, Events and Farmers Markets

Eating Live, Becoming Whole 7

by Kat Bowie

Food: A Path of Awakening 8

by Natalie George

Into the Kitchen 9

Recipes from Local Chefs

Restaurant Profile 13

FüD the World!

Features

14 16 17

Eat Right for Your Blood Type Let’s Talk about Soy Weight Loss Eating Balanced Foods

Food News 18 19

Berry Antioxidants and Exotic Xanthones in Smoothies Alternatives to Salt

On the Cover As parents, we say to our kids "Don't play with your food!" Well, the McMillians can't say that. Roberta, an artist and raw food coach, and Paul, a photographer and food stylist, have been playing with their food for some time creating what they call Foodie Art. Please visit PaulFMcMillianPhotography.com and look under Smiles Everywhere. Note: All raw food was disposed of humanly.

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

Contributors Badseed, Kat Bowie, Debz Shakti Buller, jill@eatingwellkc.com Friend that Cooks, T. Fox, Natalie Editorial Assistant George, Annie HortJudy Kirkpatrick horne, David and Linda Laskowski, Advertising Teresa and Ernie Chrissy Speer Padilla, The Mixx, 816-349-4653 Lata Tokhi, Whole chrissy@eatingwellkc.com Foods Market EATING WELL IN KANSAS CITY©2010. All rights reserved. The opinions expressed in the articles are not necessarily those of the publisher.

From the Publisher...

ear Friends, Foodies and Hungry People, Welcome to the premiere edition of EATING WELL IN KANSAS CITY, a magazine to celebrate whole, seasonal, local and organic eating. The idea for this publication stemmed from my intense interest in the food industry, the effects of factory food on the body and a pure love of real food. My introduction to the benefits, value and versatility of real foods came about when I was 18. At the time, I was a new mother and frequently tight on cash. I blindly thought if I only had $5 in my pocket,

I should eat at the local fast food restaurant. Luckily, my sister, Lynn, came to visit and gave me shopping and cooking lessons. She taught me to shop the outer perimeters of the grocery store, seeking out the live, whole, nutritious foods. Then she taught me to cook, cheaply. Bean soups, peanut butter and other hearty staples gave me the opportunity to feed my family well, for less money. Since then, my focus has shifted to local and organic meats and produce. Kansas City has an abundance of local farmers providing quality, nourishing meats and produce. We also have a growing number of vegan,

EATING WELL IN KANSAS CITY ~ 3 ~ Spring 2010

vegetarian, local and organic, as well as raw food restaurants to choose from. My hope is that we can all have access to these valuable, lifesustaining and life-enhancing food choices. EATING WELL IN KANSAS CITY will be filled with local food news, feature articles on the benefits of sustainable living, and of course, recipes, so we may all reap the benefits of the lesson my sister taught me years ago. Here’s to eating well…

Jill Dutton

What’s Cooking—Local Food News The Mixx Named One Of Fast Casual’s Top 100 Movers & Shakers The Mixx Jumps 45 Spots From 2008 to 2009; Kansas City’s Only Local Concept Honored

or the second consecutive year, Fast Casual magazine has named The Mixx to its annual “Top 100 Movers & Shakers”, a list comprised of concepts from across the nation making progressive advancements in the fast-casual restaurant industry. And for the second consecutive year, The Mixx is Kansas City’s sole, local fast-casual concept to be named to the list, an eminent catalogue in the industry of its most ominous competitors. The Mixx made its debut on the “Top 100 Movers & Shakers” in

2008, listed at no. 97. In a one year span, The Mixx opened a second location in the Kansas City Power & Light District, introduced a new menu based on guest feedback, and incorporated new ways to make its operation even more environmentally friendly. These constructive changes were noticed in the industry, resulting in the The Mixx jumping 45 positions to no. 52 on the 2009 list. “The Mixx is once again extremely honored to be named to the “Top 100 Movers & Shakers” by Fast Casual,” said Jo Marie Scaglia, The

Mixx owner and operator. “Since its opening in 2005, The Mixx has strived to provide its guests with healthy, fresh, delicious options, all at affordable prices, while operating in a way that minimizes our carbon footprint. I feel it is because of these operational guidelines that The Mixx is once again included on this prestigious list.” About The Mixx The Mixx is a modern, casual restaurant that focuses on fresh, homemade salads, soups, sandwiches,

wraps and pasta dishes. The made-to -order menu offerings consist of innovative, healthy cuisine at reasonable prices. The Mixx is known for offering healthy options for quick, casual meals. Started in 2005 by local restaurateur Jo Marie Scaglia, The Mixx has two locations at 4855 Main Street in the Plaza Colonnade and its newest location at 1347 Main Street in The Kansas City Power & Light District. For catering information, call (816) 756-2300. www.mixxingitup.com

Urban Homesteading Classes at Badseed

ADSEED promotes sustainable lifestyles through their organic Farmers Market, local-food related events, and "Urban Homesteading" classes. In 2008, BADSEED began teaching others to “live off the grid in the grid” through a series of Urban

Homesteading courses focused on agrarian, traditional skills for self-sufficiency and personal fulfillment. The skills offered in these courses allow students to meet their own basic needs of food, water, shelter and medicine, rather

than procuring them from a global and industrial marketplace. They offer classes in backyard farming, urban livestock, composting methods, permaculture, traditional canning and preserv-

ing, home beer brewing, winemaking, old-world culinary arts, herbalism and more. They can also custom-create classes to meet the needs of groups of five or more. New courses are added throughout the year, so stay tuned! www.badseedfarm.com

Forks & Corks Celebrates Our Finest Chefs and Restaurants

ark your calendar for the 14th annual Forks & Corks benefiting Harvesters—The Community Food Network. Forks & Corks is your chance to experience more than 30 of Kansas City’s finest restaurants and more than 20 premier beverage purveyors all in one evening, all under one roof. The food and wine tasting event is Thursday, April 29 from 6-9 p.m. in the Grand Ballroom at the Kansas City Convention Center. “Forks & Corks is more important than ever this year because more peo-

ple than ever before are turning to Harvesters’ network for emergency food assistance,” said Karen Haren, president & CEO of Harvesters. “Each Forks & Corks ticket provides an incredible opportunity to sample the delicious cuisine of our talented local chefs and enables Harvesters to provide 425 meals to those in need.” Forks & Corks showcases Kansas City’s finest chefs and beverage purveyors, who offer samplings of their signature dishes and fine wines for the city’s largest hunger relief benefit. Last year’s Forks & Corks drew more than 2,100 guests and enabled Harvesters to provide more than one million meals to those in need. “Participating in Forks & Corks is

just one of the ways our local restaurant community partners with Harvesters to support hunger relief,” Haren said. “Restaurants donate food through our food rescue program, and their hard work and dedication contributed to the huge success of Kansas City’s inaugural Restaurant Week, which dedicated 10 percent of the price of each meal to helping Harvesters feed the hungry. “We salute our local restaurants and beverage purveyors for their generous donations of food, time and money, which help make it possible for Harvesters to meet the growing need for emergency food assistance in our community,” she said.

EATING WELL IN KANSAS CITY ~ 4 ~ Spring 2010

Forks & Corks sponsorship opportunities at all levels are still available. Interested corporate partners and restaurants should contact Harvesters at 816.929.3010. Tickets for Forks & Corks are now available online at www.harvesters.org or by phone at 816.929.3010. Each $85 ticket helps Harvesters provide 425 meals. Tickets will be sold at the door for $90. Harvesters is this area’s only food bank. 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.

EATING WELL IN KANSAS CITY ~ 5 ~ Spring 2010

What’s Cooking—Local Food News Kansas City Community Farmers Markets BADSEED Funky Friday Night Farmers Market www.badseedfarm.com Fridays, 4:00-9:00pm May 7th, 2010 thru February 25th, 2011 Every Friday night (except holidays) 1909 McGee, Kansas City, Missouri 64108 Brookside Farmers Market www.farmerscommunitymarket.com Saturdays, 8:00-1:00 6321 Wornall Road Kansas City, MO 64113 City Market www.thecitymarket.org Saturday 6:30 am - 3:30 pm, and Sunday 9am - 4pm. 20 East 5th Street, Kansas City, MO Downtown Overland Park Farmers Market Saturday starting at 6:30 am and Wednesday starting at 7:30am. 7315 W. 79th Street, Overland Park, KS

Just East of Holmes on Red Bridge Road Saturdays, 8 am—12:30 pm, May 1st—October 16th

Johnson Drive in the City Hall Parking Lot. The market opens on the 1st Saturday in May and lasts until October (7am-4pm).

Independence Farmers Market The Independence Farmers' Market is held Saturdays (May through October) 7 am until 1 pm, and Wednesdays, (June 8th through October 8th), 7 am until 1 pm. Located at Truman Road between Main & Liberty.

The Farmer’s Market in downtown Leawood in Barkley Square at Park Place Wednesdays, 10 AM – 2 PM, May 12th – October 13th 1-mile South of I-435 on Nall, enter on 117th (just North of AMC 20 theatre)

Liberty Farmers Market Opening Wednesdays in May at Crowley's Furniture, at the Intersection of Highways 152 and 291. Also on Saturdays at the Liberty Square, downtown Liberty—from 7 am to 12 pm.

39th St. Community Market www.39thStreetMarket.com Wednesdays, 5 to 8 pm, May – Oct Troost Community Market www.TroostMarket.org Linwood Boulevard and Troost Avenue (S.E. Corner parking lot, across from Habitat Restore) Saturdays 9:00 a.m. – 1:00 p.m. June – September

Olathe Farmers Market www.olatheks.org Saturdays, April 25th through October 10th, at 7am and Wednesdays June-September, 3pm-sellout.

Farmers Community Market at Brookside www.FarmersCommunityMarket.com Located at the Border Star Montessori School 63rd and Wornall Road, Kansas City, Missouri Look for the White Tents Saturdays, 8 am to 1 pm, April 17 – October 23

Parkville Farmers Market The Parkville Farmers' Market is located just South of the railroad tracks at English Landing Park in Historic downtown Parkville. Open from April to October Wednesday, 3:00 p.m.-6:00 p.m. and Saturday, 6:00 a.m.

KC Organics & Natural Market at Minor Park & Park Place

Shawnee Farmers Market The Shawnee Farmers market is located at 11110

Troostwood Youth Garden 5142 Paseo, Kansas City, Missouri 64110 Friday nights, 5 – 8 PM and Saturdays, 8 am to 2 pm, May thru late October Zona Rosa The Zona Rosa Farmers Market is open every Tuesday, June 2nd through September 29th from 4 to 8 p.m. Located in the shady breezeway between Hot Topic and Victoria's Secret, off of 86th Street.

IF YOU LIKE TO GARDEN. . . or want to learn how. . .consider volunteering at the new community garden at 51st and Main Street. Unity Temple on the Plaza is sponsoring three raised garden beds at that location that will be put into production this month to raise food for donation. Volunteers are needed to help plant, maintain and harvest the crops. If you want to learn more, contact Kathy Pemberton at KathyQPemberton@dstsystems.com.

Simply Raw Lifestyle LLC Tracie Walker *Certified Raw Food Chef & Teacher *Personalized Counseling & Meal Planning *Weekly Classes *Catering & Meal Delivery Phone: (816) 210-8318 Fax: (913) 766-0224 tracie.walker@hotmail.com www.simplyrawlifestyle.com

Hess Ranch All Natural Beef

E ating W ell in Kansas City

All natural, grass fed, lean, tender, healthy, locally grown angus beef. Call to reserve your custom cut and hand wrapped quarter or side.

Published quarterly and distributed free throughout the greater Kansas City area. Contact Chrissy Speer for advertising information:

www.eatingwellkc.com

816-349-4653 chrissy@eatingwellkc.com 660-679-0041

EATING WELL IN KANSAS CITY ~ 6 ~ Spring 2010

Eating Live, Becoming Whole — by Kat Bowie Live and Whole Food Nutrition Live and Whole Food Nutrition is the newest way of saying, “Raw Vegan”.

ome back here! It’s not what you think. Really! Here is what Raw Vegan means; it is food that is not processed or heated above 118 degrees. It does NOT include meat, dairy, or eggs in any form. Wait, wait…come back and find out about something that is one of the most flavorful food styles there is. Flavorful?! Food? Okay, now that you are at least looking at this, also understand that I am not here to convert anyone to anything. So, now that we’ve gotten some of that out of the way let’s talk a little bit about Live and Whole Food and what it’s all about. I’d like for you to know a couple of things about me. First, I am a really good cook and come from a long line of really good cooks. I was born and raised in the South (read PORK ruled) and am French on my mother’s side (read butter, cheese, pastries, etc.). Food has always been my passion and still is. I love really good food and love to prepare food for family and friends. So given this information I must tell you that this raw vegan is certainly not going to be sitting in the corner of the room chewing on a bunch of raw broccoli. Got it? What am I going to eat? How about lasagna with almond ricotta, thick marinara and marinated portabella mushrooms and blackberry cobbler for desert? How about maple/praline pecan ice cream, maybe some chili or a taco salad, or triple layer chocolate-mint fudge…how about oatmeal cookies… how about……. WAIT! I thought you said you were a raw vegan something-or-other? I am and THIS is what I am saying to you. Are you a Foodie, do you really like flavorful, fresh, beautiful food? Well, Raw Vegan foods will truly surprise you. This is probably some of THE most flavor-FULL food I have ever eaten. Though salads do figure prominently in a Live and Whole Food lifestyle, eating this way is so much more than just salads. Every food item that I listed above can be made raw vegan and is incredibly delicious. This food is not a substitute for “real food,” it is fresh food at its best. It is fresh, vibrant, delicious food presented at its most beautiful, at the peak of its rosy blush, dropping off the tree fresh onto your table just waiting for you to bite into it. Sorry, I got a little carried away. But you know how we Foodies are! And, yes, I still consider myself a Foodie. This has just expanded my food

world and improved my health all at the same time. Yes, I did say it improved my health. That is what drew me to Live and Whole Food in the first place. I explored being a Raw Vegan as a way to help me with several issues. I was overweight, was a Type I Diabetic, had Hypertension, and was going through the intense grief of the recent death of my husband. Becoming a Raw Vegan helped with all of those issues. Within a month of becoming a 100% Raw Vegan, I was off all medications, my hypertension was normal, my blood sugar readings were normal, my intense grief had let up significantly, I could think clearly, was calm, and I was losing weight. I began to voraciously read books on the subject, such as, There is a Cure for Diabetes, by Gabriel Cousens, M.D. and The China Study by T. Colin Campbell. I bought every Raw Vegan cookbook on Amazon. I am amazed at the amount of empirical data and scientific studies backing up this lifestyle. But, for me personally, I lost over 60 pounds two years ago and have not had any indication of being a diabetic or having hypertension in these past two years. I have been so impressed that I am working on a second Master’s degree in Live and Whole Food Nutrition. I teach classes on Live and Whole Food Nutrition and how to prepare Raw Vegan meals and gently incorporate this lifestyle into your everyday living. And because of all of this, I am writing a book on these subjects and the influence of fresh, organic, live and whole food on one’s emotions, mental processes, physical and spiritual health. Join me as we explore this delicious, vibrant, and nourishing world of Live and Whole Food Nutrition with recipes and information. Kat Bowie, Psy.D. (www.drkatbowie.com) is a Clinical Psychologist specializing in the integration of the Body, Mind, Emotions and Spirit. She is currently studying with Dr. Gabriel Cousens on the subject of Spiritual Nutrition. Dr. Bowie and Dr. Raphael Smith are the owners of The Struan Center located at 4044 Central St. KCMO (www.thestruancenter.com). Dr. Bowie can be reached at 816.960.4525 or through email at drkatbowie@att.net.

The Mixx is Kansas City’s original for quick, healthy, delicious meals at prices that will make you smile. Named to Fast Casual magazine’s “Top 100 Movers & Shakers” in 2008 and 2009, have a taste of national quality right here at home!

TWO KANSAS CITY LOCATIONS Vegetarian & Gluten-Free Options Available!

Plaza Colonnade 816--756816 756-2300

www.mixxingitup.com

EATING WELL IN KANSAS CITY ~ 7 ~ Spring 2010

Power & Light District 816--283816 283-0300

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Food: A Path of Awakening — by Natalie George A Little Bit of Hunger Do you eat too much? I encourage you to ask yourself why.

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

want to lose weight. I am not fat but I know I feel best when I am 10 pounds lighter. So I’ve been looking at my diet and exercise habits. In honor of my 32nd birthday, I started a 32 days of fitness challenge to jumpstart my exercise habits—and it feels amazing. Then, I knew it was time to look at my food intake. Overall, I eat really well. I love fruits and veggies. I drink green juices (cucumber, celery, kale, lemon, ginger and half an apple is my favorite green juice). I focus on raw, organic and local foods. In the past three years, I have consumed meat four times. (Three of the those times, it was local, organic and the animals had a good life. I am not certain about the fourth time and am simply assuming the animal had a good life and thanked him for being a part of mine.) My indulgences are kombucha, red wine, raw goat cheese, raw cacao desserts and caffeine in the form of a green tea extract. Yes, I am very conscious of my diet and I would say my diet is relatively high in antioxidants and although my diet is good for me, there is one challenge: I eat too much! How do I know I eat too much? I rarely feel hungry! I am aware that I eat for many reasons and they usually don’t have to do with the fact that I’m hungry. On rare occasions, I do eat because I am hungry and I need fuel to keep going. But so many times, here’s why I eat: I’m bored. It’s time to eat. Everyone else is eating. It tastes really good. I do not know when I’ll have the opportunity to eat this type of food again. Free samples at the grocery store. I have a weird taste in my mouth. And, instead of brushing my teeth, I might as well eat. I’m tired. My mouth just needs to chew on something. I have an opportunity to try something new. I need to finish my plate.

These reasons merely touch the surface of why I eat. But the main reason I eat is so that I do not feel hungry. I have a huge resistance to feeling hunger. Seriously, I can’t remember the last time I felt hungry. So I became curious about this and eventually the light bulb went off when I saw a connection to my resistance to feeling hunger and my life about six years ago. It was during that time that I had just gotten out of a relationship with someone I really wanted to be “The One”. I was heart broken, really heart broken. I do not recall a time when I wanted something to work out as badly as I wanted that relationship to work. To say I was disappointed that it ended would be an understatement. I immediately began to exercise to the point where people nicknamed me “fitness freak” and I drastically cut my calories. I counted every calorie and would never eat more than 1300 calories a day. By the end of one month, I went from 135 to 125 pounds and after several months, I weighed 111. That was too skinny, in my opinion, for my 5’6” body frame and I was hungry ALL THE TIME! For some reason it was worth it, until one day when I realized my thinness was causing issues. I had become so thin that I stopped menstruating for three years! In my research, I discovered that I did not have enough body fat to support menstruation and ultimately decided to gain some weight because as much as I loved my menstrual-less life, I also couldn’t cry, I couldn’t feel emotions and I didn’t think it was healthy to be a menstrual-less woman before menopause. So this is where I started eating again and cut back on exercise! The goal was to gain enough body fat to start menstruating. It took almost a year to accomplish this but I did it— and since then, about once a month, I wonder why I asked for this! Now that you have the background, here’s where it gets really interesting. I recently evaluated a weight-loss program and one of the rules was to eat only when hungry. This makes complete sense to me, and yet I refused to follow these rules. I became increasingly aware

EATING WELL IN KANSAS CITY ~ 8 ~ Spring 2010

that I avoid hunger at all costs. The thought of allowing myself to be hungry stirs up anxiety, resistance and discomfort. Why? Somewhere along the way, I collapsed feeling hungry with my broken heart. When “The One” was no longer “The One,” I avoided the heartbreak by causing physical pains of hunger and many hours of exercise. Those pains overrode the pains of my heart so I didn’t have to pay attention to them. It allowed me to focus on my physical pains instead of my emotional pains. Now that it has been brought to my awareness and I see how much I’ve resisted and avoided experiencing even a tiny bit of hunger, I see that I’m not free in this area of my life and it’s having an impact on my body, my heart and my goal to be 10 pounds lighter. While the 10 pounds ultimately aren’t that big of a deal, the lack of freedom around this issue is a big deal and I want to transform it! So what am I going to do? I’m going to start allowing myself to be hungry! I’m not talking about anorexia—I’m talking about allowing my body to tell me when it truly requires food. How about you? Do you eat too much? If you do, I encourage you to be curious and ask yourself why. Don’t beat yourself up for it. Simply use it as an opportunity to discover why you do what you do and then create a way to be in the driver’s seat. So instead of the food, habit, past incident or whatever it is that is in control of your overeating, create a way for you to be in control! For me, I’ll be experimenting with my new desire to feel a healthy hunger while healing my heart at the same time. I will keep you posted on my discoveries and insights! Natalie George is a Fitness and Nutrition Visionary. She is a certified personal trainer, group exercise instructor and holistic nutrition consultant. She is passionate about empowering people to integrate exercise, nutrition and powerful thinking into their lives. She founded GratitudeKC and is in the midst of bringing Cafe Gratitude to Kansas City. She teaches a new kind of exercise class utilizing spoken affirmations called intenSati and is currently being offered at Unity on the Plaza. Visit www.GratitudeKC.com.

Into the Kitchen — with The Mixx Spring Asparagus-Tangerine Salad

Salad: 1 Lb. Asparagus 8 Whole Shallots 1 Cup Radicchio 1 Cup Pea Shoots or Watercress 2 Cups Arugula ¼ Cup Fresh Basil

1. Chop asparagus and shallots into bite size pieces and coat with olive oil, salt and pepper. Bake in 350-degree oven for about 8 minutes or until fork tender.

PRODUCTS FOR YOUR SOIL AND ANIMALS

2.Combine all ingredients for dressing in mixing bowl until emulsified.

1 Cup Wheat Berries (Cooked)

3. Combine salad ingredients and toss until lightly dressed and top with crumbled goat cheese.

6 Ounces Goat Cheese

Serves four to six people.

¼ Flat Leaf Italian Parsley

PRODUCER OF ORGANIC AND NATURAL

2 Tbs. Olive Oil

Troque Farms

1 Cup Tangerine Segments

Frank Kuhnert & Rennie Graves 31710 E Oakland School Rd., Buckner, Missouri 64016

Salt and Pepper Dressing: 6 Tbs. Olive Oil 4 Tbs. White Wine Vinegar 4 Tbs. Tangerine Juice Zest of one Tangerine

The Mixx has two locations at 4855 Main Street in the Plaza Colonnade and its newest location at 1347 Main Street in The Kansas City Power & Light District. For catering information, call (816) 756-2300.

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.

1 tsp. Dijon Mustard Pinch of Salt & Pepper

We distribute Fertrell Organic Fertilizer EATING WELL IN KANSAS CITY ~ 9 ~ Spring 2010

Into the Kitchen — with Friend that Cooks Summer Garden Celebration Salad Ingredients: 12 oz pkg cherry tomatoes 2 whole cucumbers 1 yellow pepper .5 oz fresh dill 1 small clove garlic 1 tsp lemon juice, preferably fresh 1 tbsp white vinegar ½ tsp granulated sugar ½ tsp granulated sea salt ¼ red onion (optional) Utensils needed: cutting board sharp chef’s knife peeler mixing bowl Step 1 De-stem and wash the cherry tomatoes, then cut in half vertically and put in mixing bowl. Step 2 Use the peeler to peel long strips of skin from the cucumbers on all four sides, leaving the skin between the strips. Cut the cucumbers in half lengthwise twice so there are four strips from each cucumber. Cut the strips into ¾ inch sections so there are now large cubes of cucumbers. Add the cucumber cubes to the mixing bowl. Step 3 Cut the yellow pepper in half and remove the top and seeds. Cut each half lengthwise into four strips. Cut each strip crosswise into three sections so there are now cubes of yellow pepper. Add the yellow pepper to the mixing bowl.

Step 4 Cut the very top hard section from the garlic clove and smash it beneath your knife blade, laid sideways. Discard the garlic

skin. Thinly slice the smashed garlic then chop until it is very fine. Add the garlic to the mixing bowl. Step 5 Pick the fine dill from the thicker stems. Place the dill in a pile, then chop until fine. Use the knife edge to repeatedly scrape the dill back into a pile for easier chopping. Add the dill to the mixing bowl.

Step 6 (optional) If you so desire, cut ¼ of a medium sized sweet red onion into ¾ inch dices and add it to the mixing bowl. Some will appreciate the onion in the salad, some will not. Use your own judgment. EATING WELL IN KANSAS CITY ~ 10 ~ Spring 2010

Step 7 Add the white vinegar, lemon juice, salt and sugar to the mixing bowl then mix all the ingredients until they are well distributed. Chill the salad for 30 minutes, top with a sprig of fresh dill, and serve!

Friend that Cooks Home Chef Service offers weekly meal preparation in the home of their customers. Friend that Cooks sends talented chefs to your home once a week to shop, cook, clean up and stock your refrigerator with fresh, never frozen gourmet meals to reheat, all for a flat hourly rate plus the cost of groceries. Total cost for a family of four averages about half the cost of eating out! Contact Brandon O’Dell with Friend that Cooks at: (913) 660-0790 www.friendthatcooks.com Brandon@friendthatcooks.com

Into the Kitchen â&#x20AC;&#x201D; with Badseed

Family Owned Local Meats

Farm-Fresh Fittata

ree-range, farm-fresh eggs are the key to this early Spring "local" recipe. As a farmer and 100 percent "locavore", I depend on my beloved hens to provide me with eggs and sustenance all Winter long and into the Spring while we wait for newly-seeded crops to come into themselves and provide a lush harvest all Summer long. Truly pastured hens provide nutrient-packed eggs with bright orange yolks that can actually improve your fatty -acid and cholesterol profile!! Make friends with your local farmers and find out who's got the happiest hens. Or

better yet, get a couple of egglaying ladies for your very own urban homestead and enjoy the local harvest first-hand. Farm-Fresh FRITTATA with arugula, oyster mushrooms, and blue goat cheese 1 1/2 c. fresh arugula, coarsely chopped 1/4 lb local oyster mushrooms 3/4 c. red spring onions, chopped 8-9 farm-fresh eggs 4 tbsp. olive oil 1 tsp. ground sea-salt 1 tsp. black pepper, freshly ground 2 tbsp. fresh parsley, minced 1/2 c. Goatsbeard Farm Moniteau Blue Cheese, crumbled

Preheat oven to 400 degrees. In heavy iron skillet, heat oil and saute onions and oyster mushrooms until soft. In a large bowl, beat eggs with wire whisk, then fold in salt, pepper, arugula, parsley, and 1/2 of the blue cheese crumbles. Turn into skillet containing the on-

ions and mushrooms. .Cook on top of stove over low heat until eggs begin to set. After 5-10 minutes sprinkle remaining cheese on top, then place the frittata in heated oven until firmly set and slightly browned. (May broil for several minutes to get cheese bubbling and slightly crispy) Serve from the skillet while hot with a side of "beet" hash and crusty bread. Yum!! Serves 4.

BADSEED An Urban-Organic Farm & Market Celebrating Local Food, Culture, and Community 1909 McGee*KCMO*64108 www.badseedfarm.com

209 S.E. Main Street Leeâ&#x20AC;&#x2122;s Summit, MO Open 11 a.m. to 1:30 a.m., Monday through Saturday

EATING WELL IN KANSAS CITY ~ 11 ~ Spring 2010

816816-600600-5570

Into the Kitchen â&#x20AC;&#x201D; with Whole Foods Market Brown Rice Salad

Into the Kitchen â&#x20AC;&#x201D; with Lata Tokhi CORIANDER COCONUT CHUTNEY Grind together: 3-4 green chilies 2 cups coriander leaves 1 tsp. cumin seeds (or powder) 3 tbsp. fresh coconut Juice of 1 lemon 7-8 buds garlic 1 tbsp. groundnuts (powdered) Small piece of ginger Salt, sugar to taste Serve with sandwiches, fried and baked snacks, as spreads etc.

Indian Masala Tea

Serves 6 Crisp carrots, cucumbers, radishes and celery combine with fresh basil, mint and parsley in this honey-Dijon dressed rice salad. Served chilled or at room temperature, this versatile dish is perfect for al fresco dining alongside your choice of protein. Ingredients 2 1/2 cups cooked long-grained brown rice 1/2 cup chopped carrots 1/2 cup chopped seedless cucumber 1/2 cup sliced radishes 1/2 cup chopped celery 1/2 cup chopped red onion 1 cup fresh or frozen and thawed peas 1/4 cup chopped basil 1/4 cup chopped mint 1/4 cup chopepd flat-leaf parsley 1 tablespoon honey 2 tablespoons extra virgin olive oil 3 tablespoons lemon juice 1 teaspoon Dijon mustard 1/2 teaspoon red pepper flakes 1/4 teaspoon sea salt

To make chai (Tea) for two you will need: 2 cups water 1 cup whole milk 2 teaspoons any unflavored tea leaves OR 2 tea bags of unflavored tea 2" piece of fresh ginger 2 Green cardamoms crushed 1 small cinnamon stick Sweeten to taste Method: In a pot boil the water and milk together. When it comes to a boil add 2 teaspoons of tea leaves. You can make it stronger if you want. Do not use green tea as it will not give you the color. Add the ginger, cardamom and cinnamon stick. Reduce the heat as the tea rises up and tends to boil over.

Method Put all ingredients into a large bowl and toss gently to combine. Serve immediately or chill until ready to serve.

Boil on simmer for three minutes until the flavors are released. The tea should become golden brown in color. Take off the heat. Strain the tea into a tea pot. Add sweetener of choice to taste. Serve hot.

Nutrition Per serving (about 6oz/178g-wt.): 180 calories (50 from fat), 6g total fat, 1g saturated fat, 4g protein, 29g total carbohydrate (4g dietary fiber, 6g sugar), 0mg cholesterol, 170mg sodium For more delicious recipes, visit WholeFoodsMarket.com

Lata Tokhi is the Founder and Editor of dotcomwomen.com, a premier women's website and fast-growing online community. Visit her website for homemaking and business ideas, free downloads, free Ezines and message boards for women to network and share.

EATING WELL IN KANSAS CITY ~ 12 ~ Spring 2010

Restaurant Profile — by Debz Shakti Buller FüD the World! Heidi and Jeremiah’s naturalistic vision of providing a space to share delicious, healthy food, information through special events, and delightful, interactive community participation is the wave of a beautiful future in dining.

eidi Belle is on a small mission. Flitting from one station to the next in her new restaurant’s kitchen like a charming fairy, complete with baby son, Vox Populi (Latin for “voice of the people“) balanced on one hip, she is determined to feed, educate and heal the world. A colorful handwritten blackboard above a rustic order counter, made of reclaimed barn wood, details the Vegan and Raw menu delights for the day. The beautifully decorated Moroccan-themed dining area gleams with gold and saffron non-VOC paint. Faithful followers pack themselves around artfully handcrafted tables—lovingly pieced together like enchanting wooden jigsaw puzzles from reclaimed wood by Heidi’s life-

The "Chak-RAW" plate—sprouted toast, fruit chutney, hemp/lemon sauce, cashew cheddar sauce, blueberry ecstasy, and raw, vegan sour cream. Served with amazing avocado croquettes! partner, Jerimiah. These devotees are here to “eat the rainbow,” at FüD, Kansas City’s newest, hippest and most intelligent eatery. A lover of fine cuisine since her early college years as a student of German, Russian and Philosophy, Heidi became galvanized to change to a Vegetarian diet after being reminded by a friend that the medium-rare burger she was devouring was actually a dead cow. As her friend spoke, Heidi momentarily saw her companion’s

plies with a smile, “We all have the responsibility, when we see something is wrong, to seek a solution and then do the work to make that solution a reality. I look around and see a culture of inhumanity, thanks to the suffering and sickness caused by living off the animal. We need to take back our humanity, to heal ourselves and our planet, and that is why I find myself happily slaving over potatoes at the stove!” One look into the smiling, cherubic face of home-birthed, breast-fed Vox will convince you that Heidi and Jeremiah’s naturalistic vision of providing a space to share delicious, healthy food, information through special events, and delightful, interactive community participation is the wave of a beautiful future for all of us. FüD officially

eyes turn large and liquid brown, the face a vision of a passive and innocent bovine creature. She could never eat meat again. She became what she calls a “Pizza-tarian,” eating cheese and dairy-laden Vegetarian junk food, quickly experiencing a 30-pound weight gain, severe bronchitis and other health issues. Somehow, the old hippie Living Food Bible, Survival Into the 21st Century, by Viktoras P. Kulvinskas, found its way into her hands and a personal revolution began. Intrigued by the benefits of this simple lifestyle (healthier, more vibrant and energetic body and Being, a cleaner, more ecologically sound planet), Heidi experimented with the recipes in the book to bring her own body into balance. After healing herself with nourishing live foods, she was inspired to develop even tastier, more attractive and inviting meals. Thus, the idea of FüD was conceived. After more than 10 years of feeding others from her home kitchen, at festivals and gatherings, Heidi now can realize her dream of serving others fresh, organic, living, gourmet food, prepared with loving energy, in a beautiful, inviting setting every day. Much is locally produced, supporting area farmers and community. When asked why she would put so much labor-intensive weight upon her petite shoulders, she reEATING WELL IN KANSAS CITY ~ 13 ~ Spring 2010

opens in April, 2010, in the former Sun-Ray Café space at 813 W. 17th St. in Kansas City’s innovative Westside District, just a few blocks east of the Power and Light area. Hours tentatively are WednesdaySunday, 8:30AM-3:00PM, with Dinners served on Friday evenings and Brunch on Sunday. Stop by FüD for some live juice, a refreshing smoothie, or a complete, energizing meal for the body and soul soon! Debz Shakti Buller is the creator of Shakti Universe, offering MultiDimensional Energy Healing and Hypnotherapy services, specializing in Life Regression/Progression. She is an avid Vegan and Living Foods enthusiast; and is a life-long yogini and yoga teacher. Contact Debz at shaktiuniverse@yahoo.com, 816-550-5490.

Feature — by Linda Laskowski Eat Right for Your Blood Type Did you know your blood type reflects your internal chemistry? It is the key to unlocking the mysteries of disease, longevity, fitness and emotional strength.

r. Peter D’Adamo a noted naturopathic physician, researcher and lecturer did extensive research and clinical testing of the blood-type connection to health and disease that led to groundbreaking work with several illnesses, including the treatment of breast cancer and Aids.

According to Dr. D’Adamo, blood is life itself; blood is magical, mystical, alchemical. Entire civilizations have been built on blood ties. We cannot exist without blood, literally and figuratively. So why would we think it would not be the driving force in our ability to break down our energy source, food?

Did you know your blood type reflects your internal chemistry? It is the key to unlocking the mysteries of disease, longevity, fitness and emotional strength.

Each of the blood type diets are divided into sixteen groups: meats, poultry, seafood, dairy, eggs and so on. Each of these groups is then divided into three categories: Highly Beneficial, Neutral and Avoid. Highly beneficial foods act like pure medicine to our bodies. Neutral foods neither help us nor hinder us, they remain neutral in our system. Avoid foods are just what the word says—avoid. It is like ingesting poison into our system. These foods will break down our linings, create mucous, cause inflammation, constipation, diarrhea to name a few options waiting for us when we ingest a major portion of our diet consisting of avoid foods.

Early on I realized the connection between our food and our blood types and I have incorporated this lifestyle into my clients since it proved its viability over and over with each and every client presenting digestive upsets, any illness and most importantly disease. Your blood type, O, A, AB, or B is a powerful genetic fingerprint that is as unique to you as your DNA. Using your blood type as a guidepost for eating and living you can be healthier or you can once again regain your health if you have lost it due to a health challenge. You can reach your ideal weight and you can also slow the aging process.

If we are blood type “O”, then our blood is very acidic in nature. We need high protein food like red

If we are blood type “O”, than our blood is very acidic in nature. We need high protein food like red meat to feed our muscles and to help regenerate our system. meat to feed our muscles and to help regenerate our system. Even though red meat is the highest in acid, our bodies require it and we balance this excess in acid with green leafy vegetables and salad. As an “O” blood type, we receive our energy from animal proteins. We do not do well on grains which will break down and turn into more acid and sugar. Most “O” blood types are lactose intolerant and can’t or should not ingest even yogurt. Most “O” blood types are carbohydrate

junkies and refined sugar becomes a deadly passion. Because of the acidic nature of an “O” blood type, vigorous exercise is a must to push the acid deposits from the muscles. If not, over time we can develop arthritis and bone problems along with all the inflammatory diseases such as ulcers, colitis, Crohn’s and digestive upsets. Now on the almost opposite side of the spectrum is an “A” blood type. They are the true vegetarians and require fruits and vegetables

Your blood type, O, A, AB, or B is a powerful genetic fingerprint that is as unique to you as your DNA. Using your blood type as a guidepost for eating and living you can be healthier or you can once again regain your health if you have lost it due to a health challenge. EATING WELL IN KANSAS CITY ~ 14 ~ Spring 2010

for their energy and to repair their bodies. Acidity is an almost death sentence for them as it opens their systems to cancer and heart disease. Usually if an “A” blood type has an unusual amount of digestive problems it is because they eat red meat which is indigestible by their systems.

with the walking and or swimming, which is still more on the calm end of exercising. “AB” blood types have the friendliest of immune systems and they really do play well on everyone’s playground. Now, many factors go into each of the blood types and this is just a general overview that hopefully shows how important your blood type is and how it will affect your ability to manufacture the correct energy for your body.

Blood type “A”s, with a more gentler system than an “O” blood, need a softer form of exercise incorporating Pilates, yoga, tai chi or walking, along with using meditation as a stress buster. They are the more laid back personalities of the blood types; however they can be and are as successful in business as any of the other blood types. A varied, more balanced diet utilizing dairy products, then you are looking at a “B” blood type. One of the biggest no-no’s is chicken, and unfortunately, that seems to be the poultry of choice for most of these blood types, causing major disturbances, digestive-wise and one that is easily changed by dropping the chicken and incorporating turkey, fish and some lean red meats. A slow-to-moderate walk or an invigorating swim does it for your exercising program since you are the more balanced of all the blood types; you don’t require anything too strenuous or too laid back, you are right in the middle and the middle is where you strive to stay. “B” blood types have to be aware of their risk of slow-growing viruses

The major killer that we all contend with is inflammation, which is the root cause of all disease and it affects each blood type differently in relation to what illnesses you can manifest in your body.

On the almost opposite side of the spectrum is an “A” blood type. They are the true vegetarians and require fruits and vegetables for their energy and to repair their bodies. that can attack their nervous systems if you continue for years to eat incorrectly. The newest kid on the block is the “AB” blood type. You will show all the intolerances and the benefits of both the “A” and “B” blood types; however, one of the blood types will be dominant. So you can be an “AB”

and tend more towards the vegetarian “A” blood type or your system can lean more towards the “B” blood type which is more of a balance. Exercise choices are similar, you will either go with the calming exercises and use meditation heavily for stress reduction or choose to go

Linda Laskowski, a gravity flow colon therapist, co- owns Viable Options with her husband, David, a Clinical Master Herbalist specializing in Traditional Chinese Medicine. Viable Options is located in North Kansas City, Missouri and can be reached at 816.283.0685 or online at viableoptions@sbcglobal.net. To sign up for their monthly newsletter visit, their web site at www.viableoptions.com.

Feature — by David Laskowski Let’s Talk about Soy Some foods, like soy, can have a profound effect on your sense of well being.

have been watching how soybeans in various forms have been invading our food chain over the years. Soy as a food commodity has grown from $300 million dollars a year to over $4 billion dollars per year in the U.S. Where we live in Ray County, we drive by the soybean fields on a daily basis, sometimes as far as the eye can see. I have taken the time to read the ingredient labels on many boxes of prepared foods in the supermarkets and soy as an active ingredient in many popular products has me amazed. Soy protein is found in the vegetable broth used in canned tuna, fast food chains use soy powder in their hamburger buns and you can find soymilk, soy cheese, soy burgers and soy ice cream as a “healthy alternative” to traditional foods. My issue is with anyone making a blanket statement that anything is a “healthy alternative.” Just because something is natural or organic does not necessarily, mean that, it is OK for everyone. Let us chat about this…. If you have thyroid problems, have or have had cancer, have reproductive problems, have or have had kidney stones, have a weakened immune system, have asthma or food allergies, you might want to look at your soy intake. My logic behind thinking about your soy intake is that nonfermented soy products contain phytoestrogens, which mimic and block estrogen, contain phytates which can block the uptake of minerals, contain enzyme inhibitors which might hinder protein digestion and contain hemagglutin, which can cause red blood cells to clump together and inhibit oxygen take-up and growth. In other words, soy has the potential ability to make profound changes in your health and we do not have the long-term studies to back its safety. What may affect one person may not affect another. Some foods, like soy, can have a profound effect on your sense of well being. We are feeding infants soy based formulas with potential phytoestrogen concentrations that are thousands of times

We are living in a time of profound health issues, all with unknown root causes. We have been ingesting chemicals, drugs and foods for decades making the assumption that they were safe for us. more potent than adult levels, all with the possible potential of having biological effects later in life. We are making assumptions about the long-term safety of soy without having any real studies to back its health effects in our lives. It is like the fluoride in our water and our toothpaste. There are countries that have banned blanket fluoride intake by their citizens since they understand the potential long-term health issues and have read the studies. With all that being said, am I telling you to stop all your soy intake? The answer is NO. What I am telling you is that if you are a woman and you do not know your hormone levels you need to have them checked before you start including soy products in your diet. If you are having hormone issues you might want to look at your soy intake. Non-fermented soy products can have a profound effect on some individuals and if EATING WELL IN KANSAS CITY ~ 16 ~ Spring 2010

you are not reading your ingredient labels you may be taking in a lot of soy every day without knowing it! Because of what I have told you it only makes sense that you would watch the soy intake of your children, especially the young ladies and infants. We are living in a time of profound health issues, all with unknown root causes. We have been ingesting chemicals, drugs and foods for decades making the assumption that they were safe for us. Since no one wakes up one day with cancer or any other catastrophic health challenge, I would submit that unless we want our children and grandchildren to inherit more than our last names, we had better start paying attention to what we are eating and drinking! It’s obvious to me that technology is not keeping up with our health challenges. When is the last time anyone “cured” anything? Your first line of defense in protecting your health is the foods you eat. Make sure you stay informed and start reading package labels. One great rule of thumb is that if you cannot pronounce it, it is probably not good for you. Getting back to basics will serve you well and will help keep you healthy! If you would like the reference links for further personal research, please drop me an email! Be well!

David Laskowski is a Clinical Master Herbalist specializing in Traditional Chinese Medicine, he co-owns Viable Options in North Kansas City, Mo. with his wife Linda, a gravity flow colon therapist. He can be reached at 816.283.0685 or you can email David at viableoptions@sbcglobal.net. If you would like to subscribe to our monthly newsletter just go to our website at www.viableoptions.com

Feature — by Teresa and Ernie Padilla Weight Loss Eating Balanced Foods The doctor gave us a list of foods that were beneficial to eat for summer and a list of foods to avoid. Guess what? The foods that we had been eating were all on the list to avoid.

magine, if you will, putting on a big luxurious fur

coat during a hot, balmy day or wearing that itsy, bitsy, teeny, weeny, yellow, polka dot bikini when it was 10 degrees outside and snowing. Does this sound ridiculous to you? For most people this would be absurd. Now let us extend this scenario to the foods we eat. What if you were eating foods that were like the fur coat in the middle of a humid, hot summer and the bikini in the dead of winter? My husband and I have found over the past five years that this is exactly how a lot of us eat. In fact, it was how we ate. My husband, Ernie, used to eat cheeseburgers, fries, coffee, cinnamon rolls, turkey sandwiches, sodas, frozen custards (that he was addicted to) and chicken. Traveling in a car driving through Texas and Oklahoma, I loved Mexican foods. I ate a lot of spices, chicken, beef and cheese. One day, I got out of the car and noticed that my chest had become enormous! At the time I chalked it up to my “wisdom boobs and bigger was better.” I was 5’8” with medium bone structure. I could carry a little more weight. This was something else I told myself. I had never been overweight in my life. My husband was growing as well. He was growing out and out. When we moved to Kansas City, I wore a size 16 and Ernie weighed 220 lbs. We didn’t need any heaters. Ernie himself would heat us both up. He was a radiator of heat. He was taking cold showers and itching frequently. He stood on his feet alot selling and was in pain. We knew about this Traditional Chinese Medicine doctor, Dr. Fred Weaver and went to him occasionally over the years for acupuncture. This time when Ernie returned from his visit, he said he was going to a Food Therapy Seminar that Dr. Weaver was giving at The Tao Academy. It was a three-day intensive. Ernie came back sounding like a doctor that was extremely wise. I was in shock. He had a list of foods that were beneficial to eat for summer and a list of foods to avoid. Guess what? The foods that we had been eating were all on the list to avoid. The first thing Ernie and I did was eliminate red meat, chicken, turkey, cinnamon rolls, coffee, foods with preservatives, spices (especially black pepper), salads, deep-fried foods and dairy. We both replaced these

foods with steamed vegetables, rice, whole grains, fresh fruit, fresh juices, pork, white fish, scallops and lots of green tea to name a few. What happened next seemed to be magic! Ernie lost 15 pounds in one week and 30 pounds in one month. I went from a size 16 to a size 10 in one month. Our skin began to glow and our temperaments became more moderate. Ernie stopped itching and his pain was almost gone. My “wisdom boobs” were gone as well. Why did this work? One of Albert Einstein’s theories was the unified field theory. This means that everything is connected as a whole and has duality in its relationship. We were looking at the whole dynamic of food; the environment that the food came from, the energy or nature of the food itself, etc. This is the unified energy field. Foods can be related to the five phases—metal (white foods), water (black foods), wood (green foods), fire (red foods) and earth (yellow foods). Foods can also be hot or cold, dry or damp, etc. This is the duality.

The key is to eat less of the hot foods and eat more of the cooling foods that are easy to digest. The proper balance of warming and cooling foods and five phases begins to create a cycle where the water and fat move. Ernie now weighs 165 and I wear a size 8. We are happy, healthy and still enjoying new recipes using duality and the five phases. I am loving wearing that fur in the winter and wearing the bikini in summer! Teresa and Ernie Padilla have traveled and taught energy and metaphysics for over 20 years. They have found balance through studying feng shui, food therapy, tai chi and qi gong over the past five years every day. They offer five-phase analysis consultations to help with weight loss, learning to cook and eat balanced foods and apply the five phases in all area of your life. They are available to speak and for consultations. They own Feng Shui Many Blessings Designs & Consultations www.fengshuimanyblessings.com.

The first thing Ernie and I did was eliminate red meat, chicken, turkey, cinnamon rolls, coffee, foods with preservatives, spices (especially black pepper), salads, deep-fried foods and dairy. We both replaced these foods with steamed vegetables, rice, whole grains, fresh fruit, fresh juices, pork, white fish, scallops and lots of green tea to name a few. What happened next seemed to be magic!

EATING WELL IN KANSAS CITY ~ 17 ~ Spring 2010

Food News â&#x20AC;&#x201D; by T. Fox Berry Antioxidants and Exotic Xanthones in Smoothies When it comes to smoothies, foods with a high ORAC value are the best ones to include in recipes.

moothies are undergoing a recipe revolution. Normal fruits such as bananas, strawberries and peaches are no longer the only ingredients used in these energy surprises. More and more health aficionados are transitioning to exotic, or at least versatile, fruits to make their smoothie concoctions. One of the fruits often used is the Mangosteen. This sweet crown is not marketed for sale in the United States. This is because of the tremendous risk of the Mediterranean fruit fly infestation upon its importing. However, fruit enthusiasts are able to purchase the byproduct of this fruit in juice or capsule form. Mangosteen is an exotic fruit from Indonesia. It's about the size of a small apple and contains a sweet white interior that breaks off in wedges similar to a mandarin. Professionals found it has energy, anti-swelling, mood enhancing and free radical eliminating uses. Garcinia Mangostana research is moving forward and there is evidence that this exotic surprise is full of many properties that improve wellness, to say the least. One research review indicates positive reduction in leukemia: "We examined the effects of six xanthones from the pericarps of mangosteen, Garcinia mangostana, on the cell growth inhibition of human leukemia cell line HL60. All xanthones displayed growth inhibitory effects. Among them, alpha-mangosteen showed complete inhibition at 10 microM through the induction of apoptosis."(Matsumoto K, Akao Y, Kobayashi E, Ohguchi K, Ito T, Tanaka T, Iinuma M, Nozawa Y: Gifu International Institute of Biotechnology)

Another exotic fruit used in smoothies is the Noni. This tropical fruit grows best in Southeast Asia, as well. Found in India and the Tahitian Islands, the fruit of the Noni tree has powerful antioxidant properties, anti-depressant capacities and immune system enhancing properties. This fruit has shown promise as a freeradicals eliminator as well. "In laboratory research, Noni has shown antioxidant, immune-stimulating and tumor -fighting properties. The National Cancer Institute is funding preliminary research on Noni for breast cancer prevention and treatment." (NCCAM) Acai Berry, a juicy delight, is grape-sized and a dark deep purple color. The Acai Berry contains fiber and is believed to have the capability to free the body of toxins. Clinical studies into this berry's uses show it is also applicable for enhancing circulation, promoting vitality and minimizing inflammations. The fruity surprise from western tropical areas, the Acai berry, conquering the world from Central and South American tropical regions is another antioxidant mix of vitamin. Blueberries aid in the fight against the damaging effects of chronic diseases that come from the aging process. Rich with Vitamin C and E, Blueberries are another good choice to mix in. They also contain anthocyanins and phenolics, which contain inhibiting cancercell properties. The above three tropicals are possible add-ins one can consume to come up with their own individually preferred creation. These are exotics that one can add in combination with blueberries. With all the options available today from health food

Noni is a tropical fruit that grows best in Southeast Asia. Found in India and the Tahitian Islands, the fruit of the Noni tree has powerful antioxidant properties, anti-depressant capacities and immune system enhancing properties. stores, the ingredients can be purchased, even if not in whole fruit form. Blueberries can be found more easily, but exotics are not as easy to obtain. Therefore, a fruit smoothie using combinations of these fruits is a great suggestion to enrich wellness. Some of the fruits can be found in processed juice or powder form, which can be added into the smoothie beverage. The enhanced power resulting from vita-fruit mixes full with free radical eliminators are motivation enough for trying them. When it comes to smoothies, foods with a high ORAC

EATING WELL IN KANSAS CITY ~ 18 ~ Spring 2010

value are the best ones to include in its recipes. Fruits that have a high ORAC rating (Oxygen Radical Absorbance Capacity) are the ones that have the most antioxidant power. These ingredients all contain antioxidant properties, which are healthy and tasty. T. Fox researches workplaceenvironmental productivity and efficiency. Some of the contributors are healthy ingredients with increased nutrient levels. People perform better when they are healthy, especially when they can manage depression with food and lifestyle choices.

Food News — by Annie Horthorne Healthy Eating Guidelines—Alternatives to Salt Salt in small quantities is necessary for life. The issue is with the huge quantities that are added to many processed foods to mask poor ingredients.

ood tastes better when it is properly seasoned to bring out all the flavors. The seasoning of choice has always been salt. We now know it’s not the best thing to have in excess and healthy eating guidelines suggest that we avoid adding it. So how do we replace salt as a flavor enhancer? Salt in small quantities is necessary for life. The issue is with the huge quantities that are added to many processed foods to mask poor ingredients. There are many alternatives that can be used to give piquancy to your food. Fresh or dried herbs and spices are the obvious alternatives, though I have to say, from a personal point of view, many foods taste just as good without any salt or seasoning. You get the full, natural flavor. Vegetables are one of the foods that can suffer from being salted in cooking. When you have lovely fresh purple sprouting broccoli, for example, or new peas, the salt masks the delicate flavors and turns them into something quite ordinary. Probably the most common alternative for salt is pepper. It is certainly the one I use a great deal. I use freshly-ground mixed peppercorns which add a richness and depth of flavor to savory dishes. I do use white pepper with fish and chicken dishes sometimes for a presentation point of view, but more often than not, I don’t worry about it! The next favorite for me is garlic. It has huge health benefits in its own right and is invaluable in the kitchen. If I am roasting anything I throw

Rosemary is a traditional accompaniment for Lamb but is very useful with chicken and fish dishes too. a few cloves of unpeeled garlic into the tin and it gives a very delicate flavor. The garlic is very sweet to eat as an added bonus. Crushed or chopped in soups, stews, stirfry's—in fact almost anything—sensibly-used garlic enhances the flavors. If you are not very keen on garlic, try just rubbing a cut clove across the surface of the pan before you start cooking. It won’t taste of garlic, but will draw out the flavor of the food. Bay leaves bring a soft warm flavor, especially to creamy sauces and egg dishes. Bay is very easy to grow and is available all year round so you can just grab a couple of fresh leaves when you want them. Bruise them gently to bring out the full flavor and aroma. My Bay Tree is just outside the door so I

can grab a handful without having to get wet in the rain. Another favorite for me is Parsley, again for sauces but equally delicious in savory dishes or as a garnish where it brings a unique flavor all it’s own. Coriander is also very popular recently and makes delicious soups when combined with quite ordinary ingredients like carrots. Basil has a very similar relationship with tomatoes and is a marriage made in heaven. I use a great deal of nutmeg in cooking as well, particularly with fish and cheese dishes. Freshly grated, it is almost perfumed. Going for a completely different taste sensation, English Mustard powder is also very useful to draw out cheese sauces and makes a Welsh Rarebit something very special indeed, par-

EATING WELL IN KANSAS CITY ~ 19 ~ Spring 2010

ticularly if you add a dash of Worcestershire Sauce. Cinnamon is a useful spice with red meats. I prefer to use a Cinnamon stick and let in infuse in the sauce for a while rather than the ground spice. Rosemary is a traditional accompaniment for Lamb, but I find it very useful with chicken and fish dishes, too. Along with citrus fruits, the grated rind of lemons, limes and oranges can really lift a dish and cut through the richness that sometimes overpowers your taste buds. For more oriental dishes I like to use ginger and spring onions (scallions) or chives, which are a little more delicate. There are some lowsodium alternatives to salt on the market and for most people these can be used quite safely. If you have a heart condition, however, they are not advised because of potential issues with some medications. If in doubt, you should check with your medical practitioner. There are so many alternatives to salt that fall well within the healthy-eating guidelines. It should not be necessary to add any salt as there is sufficient for our health needs within the natural foods themselves. Annie Horthorne grew up in the catering business and has always been an enthusiastic and highly-regarded cook. She has a special interest in healthy eating and how to make it tasty and fun. Annie's delicious healthy eating recipes can be found at thehealthyeatingguide.com.

What’s Being Said I picked up a copy of Evolving at Border's Bookstore on I-29 and Barry Rd. And I just had to drop you a note and tell you thank you so much for this great magazine and the fact that it was free is amazing! There are several businesses featured in the magazine that are on my radar now to go to, so I hope they continue to support you and this great read! And again, thanks for the magazine. Great work ! Tammy Ferguson Shepherd

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