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This last weekend I happily walked into a conversation about food and health between B and his mother. I mean you know I write about recipes and I have some strongly grounded feelings about food but I just didn’t realize that they stick.

B was explaining how our health has improved by our food choices, the benefit of living foods, buying local, and reading the ingredients in what you eat.

You might imagine that I’m lecturing at home, I am not. I do make a point of pointing out preservatives, noting organics, using phone apps and reading up on things. I guess that approach works.

Gives me lots to think about, including a big smile.

Anyway… Found this article at the LA TIMES || Food Section. Enjoy.



Loving legumes

From the pinto beans of Mexico to the chickpeas of the Middle East, legumes — a class of vegetables that includes beans, peas and lentils — are as near to a perfect food as you can find.

A 1/2-cup portion of legumes, on average, contains at least 20 percent DV (Daily Value, requirement based on a 2,000-calorie diet) for fiber, folate and manganese; 10 percent DV for protein, potassium, iron, magnesium and copper; and 6 to 8 percent DV for selenium and zinc.

Factor in that beans are economical, easy to store for long periods and suit a number of cooking styles, and it’s easy to see why they have been such staple fare for years. And modern science reveals even more reasons to love legumes: They have been linked to lower blood cholesterol levels, lower body weight, higher intake of dietary fiber and lower rates of heart diseasehypertension, some types of cancer and diabetes. The Dietary Guidelines for Americans recommends that you eat at least three cups of legumes each week. So, what are you waiting for? Dig into legumes with the following helpful hints.

Power food –

…Favorite blogs.

I’m a little low energy this weekend and I got nothing accomplished. On Friday night I went to a birthday and took a tumble in The Mezz bar (Downtown Los Angeles) over a dark little step that wasn’t roped off or lit well. Long story short, I walked through the front door and while marveling at the old-style architecture, cornices, and other details, I failed to see the step/stage in the middle of the floor. Brandon pointed out that while he was looking at me the lights were right in my face and it made it almost impossible to see the step. Which I hit with my foot causing me to loudly and painfully fall right on my upper chest, hands, and arm.

I’m still in a good deal of pain but the second day isn’t as bad as the first. This week will be interesting as I attempt to do my normal routine. At this point getting out of bed is an interesting maneuver in avoiding pain while wiggling down to the edge to lean off the mattress and onto my feet. Bear with me, please. Send some healing (for my greater health and healing) if you would like. An harm none.

Any-who-who, I need to do a little shout out to some of the blogs I read, often. These are the blogs that give me some food for thought (listed alphabetically). On days like today they are essential reading. Homebound and sitting around a lot can get monotonous. It’s not like this world cup game is any entertaining.

Without further adieu…


101 Cookbooks

Heidi Swanson (aptly  named don’t ya think?) creates some of the most yummy looking and tasty dishes. Often simple, with natural whole grains, vegetables and good foods.

Chatishin “Life/Art/Life”

Chati Coronel brings art to us as a provocative spiritual practice. It’s breathy, inspiring, and transformative. Once our neighbor, Chati, her husband and Edber, and beautiful little daughter Mecha have moved but you can follow along and explore her latest journey through her blog.

I find her poetic process of creation most interesting.

East Village Boys

Great photography, writing, and often some awesome beats to go along with the flavor of the week, East Village Boys has been the spotlight of all sorts of amazing creative folk. Sexy, funny, dirty, real, entertaining.

Food Renegade

This is another new site for me, introduced by Carla Golden. The Food Renegade is not just about food on the “eating level” but what is IN your food, why it could be controversial and / or unhealthy and how to shift our perspective. From the site:

Everyone has an idea of what “healthy” food is. Vegans, vegetarians, Paleo dieters, Atkins-for-lifers. You. Me. For most of us, this food worldview takes shape unconsciously as we go about our lives absorbing the not-so subtle messages of food marketers.

Most of us grew up thinking fat was evil. Food manufacturers paraded a host of low-fat options in front of consumers. Margarine was supposed to be “healthier” than butter; skim milk was supposed to be better than whole milk. People picked up low-fat versions of their favorite junk foods and felt wise and healthy.  Saturated fats were the devil incarnate. Avoid red meat! Chicken is king! Cholesterol is bad; avoid eggs. But as a nation, we still grew more obese and sickly.

When the Atkins diet became the rage, breadmakers went out of business all across the country. Low-carb became our new mantra. Even if we didn’t jump on board the Atkins bandwagon, we still probably hold some residual low-carb prejudices.

The average person’s food worldview is a wild and often contradictory mix of popular nutritional mumbo-jumbo.We walk through the supermarket and are inundated with marketing messages left and right — all of which make some sort of health claims. We pick up on these hints, add them to our conflicted understanding of what is and is not good for us, and wait for the next nutritional expert to tell us how to eat.

But what we eat shouldn’t be determined by diet dictocrats. It should be determined by history, culture, and traditional cuisines.

We have lived for thousands of years on this planet. Every native community has a highly developed food culture — what food to eat when, how it should be prepared and eaten, what it should be eaten with, and what foods are taboo and should be avoided.

for the love of yum

Another great food blog. Although it isn’t always “vegi” I think that the food prepared and presented has been simply delicious. We’ve dipped into FtLoY a few times for parties, dinners and snacks. This blog, like many food blogs that I consider great, draws me in through the food, photography, and the personal stories that come around them.


I think it was iHerb who turned me onto to Herbivoracious. I’ve only just started to receive the blog and recipe’s in my rss reader. So far, so good! From the blog, “Herbivoracious is all about reinvigorating vegetarian cuisine with modern techniques and bold, authentic flavors.”


Christopher is a great and informative teacher of the Runes. His daily draws and explanation combine ancient verse and meaning for meditation on the Runes.

I have to say that his class over at Points of Light, in Long Beach, is AMAZING. I’ve said it before, and I’ll say it again, I’m glad I signed up.

Strategic Sorcery

Hours of entertainment. This guy is a brain. His “ask me anything” blog has had me going ‘huh?’ a few times and caused several nose dives into books, research, and internet scavenging to learn more.

The Healthy Haven

The Healthy Haven is the blog. An informative read about foods, supplements, herbs, oils and uses. I picked up the Quinoa recipe through the Healthy Haven!


Here’s hoping you enjoy the reads and are having a good Sunday!

– – –
Be well,

Scott K Smith

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Like. Like. Like. Like. Like.

I can’t wait to try. Thank you Tes for the recipe, ‘how-to’ and great family photos!


Homemade Pasta with Mushroom and Asparagus Homemade pasta is something to cheer your kid up. Nothing stop Yaseen from running around the house making a mess like show him a big plate of freshly made pasta with rich hearty meat sauce. Making pasta seems to a lot of work. “Why can’t I just snug a bag of dry spaghetti from my pantry and drop them in the boiling water? Won’t it do the justice?” if you haven’t tried the fresh pasta, you wouldn’t know how different and amazing the fresh pasta i … Read More

via Homewarming

Happy Friday.

We pulled another recipe from the Rachael Ray website and modified it a smidge. It was for the love of having a veggie burger.

The idea of this recipe translated easily into a burger. In fact I preferred it that way. A simple and delicious meal, a bit of a complex, earthy flavor with the anchovy paste, vinegar, and lemon. B made a combo of mustard mix for the buns, which we grilled for a few minutes.


  • 6 large Portobello mushrooms, stems removed
  • 1/2 cup extra virgin olive oil, divided
  • 1 teaspoon anchovy paste
  • 4 tablespoons balsamic vinegar
  • 1/2 teaspoon dried thyme leaves
  • 3 cups arugula, washed and spun dry
  • Juice of 1/2 lemon
  • Salt
  • 1 4-ounce piece of Parmigiano, for shaving

Get full instructions and even a video at the Rachael Ray Show – Food – Portobellos With Rucola and Parmigiano.

Have a good weekend,
Scott K Smith

Minus the bacon this recipe sounds DIVINE. ugh… *drool* I’m sooooo adding this into the recipe box.

Thank you Merry Gourmet for the wonderfully photographed and well written post. Oh and the wine pairing is a perfect touch to finish it off. 🙂



The Brussels sprouts were fantastic, as expected. They were tender, with no trace of the bitterness that turns many people off, and the crispy bacon bits added a nice salty, smoky flavor. Searing the scallops was a bit of a challenge for me. I blame my husband for this, for no good reason except that he purchased the scallops and he was standing nearby. However, I managed to accomplish my task. And, although it was not pretty, the sweet scallops were delicious and a great compliment to the Brussels with bacon. And I forgave my husband and all was right with the world.

via seared scallops and brussels sprouts with bacon « the merry gourmet.

Hi there.

Watching the tube after brunch at Pete’s Cafe and a walk with Trixie and our mouths are watering for seafood paella. It would be a new recipe for me. Something I’ve never attempted before.

There is a lot out there from epicurious to Rachael Ray. I’d love to know, if you have made Paella, your recipe, seafood  choices, preparation, etc.

Got something good for us?



Personal thanks to Carla Golden for pointing this one out.

This is why we read our labels, look for sugar and corn syrrup -that bastard!- and become conscious of what we put into our temples, our bodies.

I want to introduce you to a brave woman at the hospital where I work. Her name is Laureen. At 34 years old, she was an active nurse — vibrant, full of life and a volunteer EMT. But now, 10 years later, she spends three days a week tethered to a dialysis machine to rid her blood of impurities that her failed kidneys can no longer process. She has lost parts of both her legs. Her body is slowly turning on itself and each and every day revolves around managing the disease that ravages and scrapes away at her insides: diabetes.

Laureen was on “The Oprah Winfrey Show” last Thursday, courageously sharing her story. Even though it’s very personal, Laureen told her story because she doesn’t want others to go through what she has gone through. And there are almost 60 million potential diabetics who can watch and benefit from her experience — though it doesn’t have to be this way. One of the most painful things about her situation is that it could have been prevented. That’s right — Laureen’s disease trajectory could have been slowed, stopped or even reversed through lifestyle and diet choices.

As a surgeon I have operated on thousands of people whose hearts were destroyed by diabetes – about 25 percent of all the patients I see are diabetic. Most of them could have prevented their fate.

via Mehmet Oz, M.D.: The Consequence Of Sweetness: There’s No Such Thing As ‘Just A Little Sugar’.

I know it says AntiCancer rules but as I read through the 20 points I couldn’t help but think, “we should all be eating this way!”, unless of course a condition prevents it.

I’m no perfect Pescetarian, I’m still learning. It’s been years since I shifted from abstinence based food mentality, thinking of what I can and cannot eat and into something that more resembles healthy and balanced. Even when I was a “Vegetarian” I had problems reading labels, identifying gross chemicals… even now, learning about companies,  the corn and meat industry (Food, Inc. / One Healthy Girl) and in the last few years, the true evil of Fast Food.

Yes. Ahem. Well lately it’s more of a shift from “What should I eat?”, to an integrated “this is what I eat because it’s good for me”.

I am still learning but what sticks out to me is that our thoughts about our food are really comparable to our thoughts about anything, and they can really create or destroy parts of our lives.

This is true with Reiki and healing. Even more, it is true about Magick, co-creation, manifesting. What we think, how we feel about what we think, and then what we do (consciously or unconsciously) because of these thoughts and feelings directs our creation-actions.

Anyway.  The article, I like. Numbered points are helpful. 🙂


Michael Pollan’s recent little gem of a book “Food Rules” inspired me to compile my own “rules” about what I’d like every person to know about how they can help avoid cancer – or slow it down if they have it.


1. Go retro: Your main course should be 80 percent vegetables, 20 percent animal protein, like it was pre-World War II. Opt for the opposite of the quarter pounder topped with a token leaf of iceberg lettuce and an anemic tomato slice. Meat should be used sparingly for taste, as in the old days when it was scarce, and should not be the focus of the meal.

2. Mix and match your vegetables: Vary the vegetables you eat from one meal to the next, or mix them together — broccoli is an effective anticancer food, and is even more effective when combined with tomato sauce, onions or garlic. Get in the habit of adding onions, garlic or leeks to all your dishes as you cook.

3. Go organic: Choose organic foods whenever possible, but remember it’s always better to eat broccoli that’s been exposed to pesticide than to not eat broccoli at all (the same applies to any other anticancer vegetable).

4. Spice it up: Add turmeric (with black pepper) when cooking (delicious in salad dressings!). This yellow spice is the most powerful natural anti-inflammatory agent. Remember to add Mediterranean herbs to your food: thyme, oregano, basil, rosemary, marjoram, mint, etc. They don’t just add flavor, they can also help reduce the growth of cancer cells.

5. Skip the potato: Potatoes raise blood sugar, which can feed inflammation and cancer growth. They also contain high levels of pesticide residue (to the point that most potato farmers I know don’t eat their own grown potatoes).

via David Servan-Schreiber, M.D., Ph.D.: 20 New Anticancer Rules.

I’m sure you’ve all ready heard about it, but if not, did you see this crazy article on salt???



How bad is all that salt in the food you eat?

Getting the salt out could save a lot of lives. (Mario Tama/Getty Images)

Let’s put it this way, if everyone in the country ate just a half-teaspoon less salt each day, it would save the lives of between 44,000 and 92,000 people a year. The prediction comes from an analysis just published in the New England Journal of Medicine.

Eating a lot of salt raises the risks for high blood pressure, heart disease and stroke. Sodium one of two elements that make up table salt is the bad actor.

Americans consume far more than they need. The government recommends limiting salt intake to 5.8 grams a day, or about 1 1/2 teaspoons. But the average American gets about 10.4 grams of salt a day; women consume about 7.3 grams a day.

Even if you want to cut back on salt, it’s hard to do. Most of the stuff–75 percent to 80 percent– finds its way into your body through processed foods, not the shaker on the table. That’s sparked proposals to get the food industry to dial back how much salt is put into food.

Read the whole story via Cutting Salt In Food Would Save Thousands Of Lives – Shots – Health News Blog : NPR.

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