Try making your own delicious version of mayo, incorporating a few nutritious spins to the dish. The addition of garlic provides an excellent source of anti-oxidants and phyto-nutrients. Fresh lemon juice is rich in vitamin C, essential for maintaining a fully functional immune system. And finally, studies have shown olive oil may help lower blood cholesterol and blood pressure levels.
Enjoy the most basic of emulsion sauces. Emulsifying egg yolk and oil make a creamy and versatile sauce that is very different from commercial mayonnaise. To make aioli, simply add garlic. This can be used as a base for a variety of sauces; just add different types of herbs and spices.
1 large egg yolk
2 tsp fresh lemon juice
½ tsp Dijon mustard
¼ cup plus 3 Tbs olive oil
2 small garlic cloves, optional
1. Whisk together the egg yolk, lemon juice, and mustard in a bowl.
2. Add the oil, a few drops at a time, to yolk mixture, whisking constantly until all oil is incorporated and mixture is emulsified. (If mixture separates, stop adding oil and continue whisking until mixture comes together, then resume adding oil.)
3. If desired, mince and mash garlic to a paste with a pinch of salt using a large heavy knife or in a mortar and pestle. Whisk into mayonnaise to create aioli.
4. Season with salt and pepper. If the aioli is too thick, whisk in 1 or 2 drops of water.
5. Chill, covered, until ready to use. Mayonnaise/Aioli can be stored up to 2 days.
Try this delicious snack featured at our Open House this June!
Labneh is a nutritious, creamy cheese made from strained yogurt. It can be used in sweet or savory dishes. The only sweetener in this healthy dessert from comes from the natural sweetness of the dates, a local product of the Levant. Considered the king of dates, the Medjool is prized for their large size, extraordinary sweetness, and chewy texture. The pairing of yogurt, dried fruit, and nuts is common for dessert in the Levant.
- 1 cup yogurt cheese (make the night before)
- 1 large orange, zested and supremed
- 1 tsp vanilla extract
- ½ cup fresh mint, finely chopped
- 24 medjool dates, top sliced open and pit removed
- ½ cup almonds or pistachios, toasted and chopped
1. To make the yogurt cheese (make the night before or 2 days before for a thicker cheese), line a strainer with cheesecloth
or a thin linen towel and set over a bowl. If the cheesecloth is loosely woven, use a triple thickness. Pour the yogurt into
the sieve, then gather the edges of the cheesecloth and tie into a bag. Allow to sit in the refrigerator to drain.
2. Place the prepared dates on a flat surface. In a bowl, mix together the yogurt cheese, orange zest, vanilla, and mint. Fill
each date with some of the mixture. It is easiest to pipe the yogurt mixture into the dates with a pastry bag. Sprinkle the
dates with the nuts. Garnish the platter with the supremed orange slices and serve.
Yield: 24 dates
To learn more…
Pencil in Bauman College’ Open Houses this June.
Learn about our innovative Natural Chef and Nutrition Consultant Training Programs, meet our wonderful staff, and hear about the passionate mission of Bauman College from Founder and President, Dr. Ed Bauman. Explore the location that interests you, enjoy a snack, and enter to win raffle prizes.
Online RSVP is required, so reserve your spot today!
Doors open at 6:15 pm. Presentations begin at 6:30 pm.
Penngrove: June 6th
Santa Cruz: June 13th
Berkeley: June 20th
Boulder: June 27th
This tea is a popular beverage in North Africa. The green tea leaves are high in antioxidants and the mint is soothing. Traditionally, the tea is sweetened heavily with honey, but it is still delicious with just a little added.
Because of its menthol, mint is a great aid for the digestive system, stimulating biliary secretion that helps digest fats. Mint is also recommended to treat asthma, bronchitis, and the flu because of its antispasmodic properties. Finally, mint is a great source to assist with mental fatigue, depression, and stress. Apply mint oil to the temples and backhead to relax.
Try this delicious, healthful tea to feel rejuvenated and relaxed. During the hotter days, refrigerate with ice cubes (for an expedited cooler process) for an iced tea version.
6 cups water
2 Tbs loose green tea leaves
2 large bunches fresh mint, reserve ½ a bunch for garnishing raw honey, to taste
1. Heat the water in a pot to a light simmer and the turn off the heat. Add the green tea (in a tea ball) and steep for 5 minutes. Remove the green tea and add the mint (except the reserved ½ bunch) and cover. Allow to steep for 15 minutes, or until the desired flavor is achieved. Remove the mint.
2. Re-heat the tea before serving and stir in the honey to taste.
3 To serve, put some of the reserved fresh mint at the bottom of each small glass and then pour in the tea. You can also just serve honey on the side and let people sweeten to their liking.
Written by: Sayer Ji
Sayer Ji is an author, researcher, lecturer, and advisory board member of the National Health Federation.
He founded Greenmedinfo.com in 2008 in order to provide the world an open access, evidence-based resource supporting natural and integrative modalities. It is internationally recognized as the largest and most widely referenced health resource of its kind.
Considering that heart disease is the #1 cause of death in the developed world, anything that can prevent cardiac mortality, or slow or even reverse the cardiovascular disease process, should be of great interest to the general public.
Sadly, millions of folks are unaware of the extensive body of biomedical literature that exists supporting the use of natural compounds for preventing and even reversing heart disease.
So, with this in mind, let’s look at the biomedical literature itself.
Three Natural Substances That Reduce the Risk of Heart-Related Death
Omega-3 Fatty Acids: There is a robust body of research indicating that the risk of sudden cardiac death is reduced when consuming higher levels of omega-3 fatty acids. Going all the way back to 2002, the New England Journal of Medicine published a study titled, ”Blood levels of long-chain n-3 fatty acids and the risk of sudden death,” which found “The n-3 fatty acids found in fish are strongly associated with a reduced risk of sudden death among men without evidence of prior cardiovascular disease.” Another 2002 study, published in the journal Circulation, found that Omega-3 fatty acid supplementation reduces total mortality and sudden death in patients who have already had a heart attack.[i] For additional research, view our dataset on the topic of Omega-3 fatty acids and the reduction of cardiac mortality.
It should be noted that the best-selling cholesterol drug class known as statins may actuallyreduce the effectiveness of omega-3 fats at protecting the heart. This has been offered as an explanation as to why newer research seems to show that consuming omega-3 fats does not lower the risk of cardiac mortality.
Vitamin D: Levels of this essential compound have been found to be directly associated with the risk of dying from all causes. Being in the lowest 25% percent of vitamin D levels is associated with a 26% increased rate of all-cause mortality.[ii] It has been proposed that doubling global vitamin D levels could significantly reduce mortality.[iii] Research published in the journal Clinical Endocrinology in 2009 confirmed that lower vitamin D levels are associated with increased all-cause mortality but also that the effect is even more pronounced with cardiovascular mortality.[iv] This finding was confirmed the same year in the Journal of the American Geriatric Society, [v] and again in 2010 in the American Journal of Clinical Nutrition.[vi]
Magnesium: In a world gone mad over taking inorganic calcium supplementation for invented diseases such as T-score defined “osteopenia” or “osteoporosis,” despite their well-known association with increased risk of cardiac mortality, magnesium’s role in protecting against heart disease cannot be overstressed. It is well-known that even the accelerated aging of the heart muscle experienced by those in long space flight is due to magnesium deficiency. In 2010, theJournal of Biomedical Sciences reported that cardiovascular risks are significantly lower in individuals who excrete higher levels of magneiusm, indicating its protective role.[vii] Another study published in the journal Atherosclerosis in 2011 found that low serum magnesium concentrations predict cardiovascular and all-cause mortality.[viii] Remember that when you are looking to ‘supplement’ your diet with magnesium go green. Chlorophyll is green because it has a magnesium atom at its center. Kale, for example, is far better a source of complex nutrition than magnesium supplements. But, failing the culinary approach, magnesium supplements can be highly effective at attaining a therapeutic and/or cardioprotective dose.
Four Natural Compounds Which May Unclog the Arteries
Pomegranate: this remarkable fruit has been found in a human clinical study to reverse the carotid artery thickness (i.e. blockage) by up to 29% within 1 year. [ix] There are a broad range of mechanisms that have been identified which may be responsible for this effect, including: 1) lowering blood pressure 2) fighting infection (plaque in arteries often contains bacteria and viruses) 3) preventing cholesterol oxidation 4) reducing inflammation.[x]
Arginine: Preclinical and clinical research indicates that this amino acid not only prevents the progression of atherosclerosis but also reverses pathologies associated with the process. (see also: Clogged Arteries and Arginine). One of the mechanisms in which it accomplishes this feat is by increasing the production of nitric oxide which is normally depressed in blood vessels where the inner lining has been damaged (endothelium) resulting in dysfunction.
Garlic: Not only has garlic been found to reduce a multitude of risk factors associated with arteriosclerosis, the thickening and hardening of the arteries, but it also significantly reduces the risk of heart attack and stroke.[xi] In vitro research has confirmed that garlic inhibits arteriosclerotic plaque formation.[xii] Aged garlic extract has also been studied to inhibit the progression of coronary artery calcification in patients receiving statin therapy.[xiii]
And let us not forget, garlic’s benefits are extremely broad. We have identified over 150 diseases that this remarkable culinary and medicinal herb has been confirmed to be of potential value in treating and preventing and which can be viewed here: Garlic Health Benefits.
B-Complex: One of the few vitamin categories that has been confirmed in human studies to not only reduce the progression of plaque buildup in the arteries but actually reverse it is B-complex. A 2009 study published in the journal Stroke found that high dose B-complex vitamin supplementation significantly reduces the progression of early-stage subclinical atherosclerosis in healthy individuals.[xiv] More remarkably, a 2005 study published in the journal Atherosclerosisfound a B-vitamin formula decreased the carotid artery thickness in patients at risk for cerebral ischemia.[xv] Another possible explanation for these positive effects is the role B-vitamins have in reducing the production of homocysteine, an artery and otherwise blood vessel scarring amino acid.[xvi]
For additional research on artery unclogging substances visit our page dedicated to the topicUnclogging Arteries.
Additional Heart Unfriendly Things to Avoid
No discussion of preventing cardiac mortality would be complete without discussing things that need to be removed in order to reduce risk, such as:
Statin Drugs: It is the height of irony that the very category of drugs promoted to millions globally as the standard of care for primary and secondary prevention of cardiovascular disease and cardiac mortality are actually cardiotoxic agents, linked to no less than 300 adverse health effects. Statin drugs have devastating health effects. Explore the research here: Statin Drug Health Effects.
Wheat: while this connection is rarely discussed, even by those who promote grain-free and wheat free diets, wheat has profound cardiotoxic potential, along with over 200 documented adverse health effects: Wheat Toxicity. And why wouldn’t it, when the very countries that eat the most of it have the highest rate of cardiovascular disease and heart-related deaths? For an in-depth explanation read our article: Wheat’s Cardiotoxicity: As Serious As A Heart Attack.
Finally, for additional research on the topic of heart health promoting strategies visit our Health Guide: Heart Health.
- [i] Roberto Marchioli, Federica Barzi, Elena Bomba, Carmine Chieffo, Domenico Di Gregorio, Rocco Di Mascio, Maria Grazia Franzosi, Enrico Geraci, Giacomo Levantesi, Aldo Pietro Maggioni, Loredana Mantini, Rosa Maria Marfisi, G Mastrogiuseppe, Nicola Mininni, Gian Luigi Nicolosi, Massimo Santini, Carlo Schweiger, Luigi Tavazzi, Gianni Tognoni, Corrado Tucci, Franco Valagussa,. Early protection against sudden death by n-3 polyunsaturated fatty acids after myocardial infarction: time-course analysis of the results of the Gruppo Italiano per lo Studio della Sopravvivenza nell’Infarto Miocardico (GISSI)-Prevenzione.Circulation. 2002 Apr 23;105(16):1897-903. PMID: 11997274
- [ii] Michal L Melamed, Erin D Michos, Wendy Post, Brad Astor. 25-hydroxyvitamin D levels and the risk of mortality in the general population. Arch Intern Med. 2008 Aug 11;168(15):1629-37. PMID: 18695076
- [iii] W B Grant. An estimate of the global reduction in mortality rates through doubling vitamin D levels. Eur J Clin Nutr. 2011 Jul 6. Epub 2011 Jul 6. PMID: 21731036
- [v] Adit A Ginde, Robert Scragg, Robert S Schwartz, Carlos A Camargo. Prospective study of serum 25-hydroxyvitamin D level, cardiovascular disease mortality, and all-cause mortality in older U.S. adults. J Am Geriatr Soc. 2009 Sep;57(9):1595-603. Epub 2009 Jun 22. PMID: 19549021
- [vi] Karl Michaëlsson, John A Baron, Greta Snellman, Rolf Gedeborg, Liisa Byberg, Johan Sundström, Lars Berglund, Johan Arnlöv, Per Hellman, Rune Blomhoff, Alicja Wolk, Hans Garmo, Lars Holmberg, Håkan Melhus. Plasma vitamin D and mortality in older men: a community-based prospective cohort study. Am J Clin Nutr. 2010 Oct;92(4):841-8. Epub 2010 Aug 18. PMID: 20720256
- [vii] Yukio Yamori, Takashi Taguchi, Hideki Mori, Mari Mori. Low cardiovascular risks in the middle aged males and females excreting greater 24-hour urinary taurine and magnesium in 41 WHO-CARDIAC study populations in the world. J Biomed Sci. 2010;17 Suppl 1:S21. Epub 2010 Aug 24. PMID: 20804596
- [viii] Thorsten Reffelmann, Till Ittermann, Marcus Dörr, Henry Völzke, Markus Reinthaler, Astrid Petersmann, Stephan B Felix. Low serum magnesium concentrations predict cardiovascular and all-cause mortality. Atherosclerosis. 2011 Jun 12. Epub 2011 Jun 12. PMID: 21703623
- [xii] Günter Siegel, Frank Michel, Michael Ploch, Miguel Rodríguez, Martin Malmsten. [Inhibition of arteriosclerotic plaque development by garlic]. Wien Med Wochenschr. 2004 Nov;154(21-22):515-22. PMID: 15638070
- [xiii] Matthew J Budoff, Junichiro Takasu, Ferdinand R Flores, Yutaka Niihara, Bin Lu, Benjamin H Lau, Robert T Rosen, Harunobu Amagase. Inhibiting progression of coronary calcification using Aged Garlic Extract in patients receiving statin therapy: a preliminary study. Prev Med. 2004 Nov;39(5):985-91. PMID: 15475033
- [xiv] Howard N Hodis, Wendy J Mack, Laurie Dustin, Peter R Mahrer, Stanley P Azen, Robert Detrano, Jacob Selhub, Petar Alaupovic, Chao-ran Liu, Ci-hua Liu, Juliana Hwang, Alison G Wilcox, Robert H Selzer,. High-dose B vitamin supplementation and progression of subclinical atherosclerosis: a randomized controlled trial. Stroke. 2009 Mar;40(3):730-6. Epub 2008 Dec 31. PMID: 19118243
- [xv] Uwe Till, Peter Röhl, Almut Jentsch, Heiko Till, Andreas Müller, Klaus Bellstedt, Dietmar Plonné, Horst S Fink, Rüdiger Vollandt, Ulrich Sliwka, Falko H Herrmann, Henning Petermann, Reiner Riezler. Decrease of carotid intima-media thickness in patients at risk to cerebral ischemia after supplementation with folic acid, Vitamins B6 and B12. Atherosclerosis. 2005 Jul;181(1):131-5. Epub 2005 Feb 16. PMID: 15939064
- [xvi] Claudio Maldonado, Chirag V Soni, Nathan D Todnem, Sathnur Pushpakumar, Dorothea Rosenberger, Srikanth Givvimani, Juan Villafane, Suresh C Tyagi. Hyperhomocysteinemia and sudden cardiac death: potential arrhythmogenic mechanisms. Curr Vasc Pharmacol. 2010 Jan;8(1):64-74. PMID: 19485933
With the Vitality Fasting Retreat next week, incorporate this great cleansing salad into your preparation. If you aren’t able to join us at the Stillheart Institute this May, try this salad and other cleansing recipes to rebalance your body and increase your energy for summer.
Horseradish helps stimulate bile to maintain a healthy gallbladder, which is important for healthy digestion. Beets are rich in fiber, help detoxify the blood, and support the gallbladder.
- 6 small beets
- 3 Tbs freshly grated horseradish
- 1 small onion, minced
- 3 Tbs olive oil
- 2 Tbs apple cider vinegar
- salt and pepper, to taste
- 2 Tbs minced parsley
1. Preheat oven to 425 F. Tightly wrap beets in foil lined with parchment paper and roast on a baking sheet until tender, about 1 – 1 ¼ hours. Vent the beets by opening the foil packages slightly. Allow to cool for 15 – 20 minutes.
2. When beets are cool enough to handle, peel and grate them into a medium sized bowl. Add the grated horseradish and onion.
3. Whisk the olive oil, vinegar, salt and pepper together in a small bowl and pour over the beets; stirring to combine.
4. Stir in the fresh parsley and garnish with extra parsley if desired.
With the abundance of strawberries this season, try this delicious, healthful jam. If you aren’t a jammer, don’t worry; this recipe is easy to follow and doesn’t require canning if kept in the refrigerator and used within 10 days.
Strawberries do not contain enough natural pectin to thicken without a little help. In this recipe, chia seeds are added to both help to set the jam and to boost the nutritional content.
Chia seeds are an unprocessed, whole-grain food that can be easily absorbed by the body. They are rich in omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.
Strawberries are significantly high in vitamin-C, which is a powerful natural antioxidant. They also contain vitamin B-6, niacin, riboflavin, pantothenic acid, and folic acid. These vitamins help the body metabolize carbohydrates, proteins, and fats.
- 1 cup stemmed and quartered strawberries, fresh or frozen
- ½ cup water
- 1 Tbs chia seeds
- 3 Tbs honey, to taste
- 1 tsp lemon juice
1 Place all ingredients in a small saucepan over medium-low heat. Bring to a gentle boil, stirring frequently, and mash
several times with a potato masher.
2 Continue to cook for 20 minutes, or until jam thickens significantly and a spoon will leave a clear path along the bottom of
3 Remove from heat and spoon into a clean jar. Allow to cool; jam will thicken as it cools.
Yield: 1 ¼ cups
With the Kentucky Derby next weekend, it is mint julep season. For nearly a century, the mint julep has been a staple at the track. This year, try this delicious, healthful version with a hint of lemon sweetened by dates.
The lemon and ginger in this refreshing beverage aid in digestion and detoxification. The dates are simmered with the ginger and lemon to sweeten the drink without adding sugar. The lemon peel is also simmered with the mixture to add important phytonutrients. The spritzer can be served in flutes as a substitution for a cocktail. The mint garnish can be chewed to calm the digestive system.
- 6 cups water
- 1 large ginger root, sliced (about 12-14 slices)
- 6 dates pitted, cut in half
- 4 lemons, juiced, peel reserved
- 1 bottle natural sparkling mineral water, chilled
- mint, for garnish
1 Add the water, ginger, dates, and lemon peel to a pot on medium heat. Bring to a boil and then turn down to a simmer.
Cover and simmer for 30 minutes.
2 Strain the liquid into a bowl and allow to cool completely. Reserve the dates for another use.
3 Once the beverage has cooled, add the lemon juice and sparkling water. Add the water a little at a time and keep tasting
until it has reached the desired flavor, depending on desired strength. Put a mint sprig at the bottom of each glass and pour
in the spritzer. Serve.
Making ghee removes the dairy solids from the butter, making it easy to digest and a highly nutritious fat to use in cooking. It has a high smoke point and is used therapeutically in Ayurvedic cooking.
Photo by Kasey Albano
1 lb unsalted butter
1 In a saucepan, cook the butter on high heat until it boils.
2 Turn down to low heat, removing foam from the top as it collects.
3 Let the fat deposits turn a tan golden color. When all the fat deposits have sunk to the bottom and you can see clear
through the ghee, you are done. Turn off the heat.
4 Let sit until just warm and strain through muslin or several layers of cheese cloth.
5 Store in a dry container in a cool place.
Yield: 2 cups
It’s spring time! And with spring comes camping…and with camping comes s’mores!
This year, make your own marshmellows! Know exactly what goes into those white sugary fluffs. Use healthful ingredients while enjoying an evening next to the fire roasting your very own marshmellows.
Use nourishing gelatin from grass-fed cows to make a delicious health-supportive version of a classic marshmallow. Maple syrup replaces the corn syrup used in commercial marshmallows. The variations are endless: try coating the marshmallows with different toppings such as chopped nuts, spices, or cocoa, or mixing different flavors and extracts into the boiled mixture.
1 Tbs coconut oil, for greasing pan
¼ cup shredded coconut, toasted (optional)
3 Tbs grass-fed beef gelatin
1 cup filtered water, divided
1 cup maple syrup
1 tsp vanilla extract
¼ tsp salt
1. Grease an 8×8 (for thick marshmallows) or larger (for thinner marshmallows) pan with coconut oil and line with parchment paper in both directions, leaving some overhang to use when removing finished marshmallows. Sprinkle the shredded coconut (if using) evenly on the bottom. Set aside.
2. Add the gelatin and ½ cup of water to the bowl of a stand mixer and allow to soften.
3. Pour the remaining ½ cup of water into a saucepan along with the maple syrup, vanilla, and salt. Bring the mixture to a
boil over medium-high heat. Using a candy thermometer to check the temperature, boil the mixture until it reaches 240 F, about 7-8 minutes. Immediately remove the pan from heat.
4. With the stand mixer on low speed, slowly pour the hot mixture into the bowl, combining it with the softened gelatin. Turn the mixer to high and beat the mixture until it becomes thick and forms peaks, about 10 minutes.
5. Turn off the mixer and transfer the thickened mixture to the prepared pan. If desired, smooth the top with greased hands or parchment paper.
6. For the best texture, chill overnight before cutting. Marshmallows can be served after 30 minutes at room temperature, but they will be stickier.
Yield: 8 x 8 pan
Parsley is great source of antioxidants, folic acid, and Vitamin K. This simple juice is packed with nutrients to give you a boost of energy!
2 large bunches parsley
4 small carrots
2 stalks celery
2 small green apples
Push parsley through with carrots or celery to get the best yield. Finish with the apple to flush out the last of the vegetables in the juicer. Chill and serve in small shots.
Yield: 1 quart
To further explore the world of juicing, check out our upcoming Vitality Fasting Retreat. Registration closes April 30.
A fast is not about starvation. You’ll savor fresh, organic fruit and vegetable juice for breakfast and lunch, sip cool herbal teas in the afternoon, and enjoy warm, nutrient-rich mineral broths as day turns into night. Great care is taken to stabilize blood sugar and ensure individual support so each person achieves maximum cleansing effects.