NY Times Reports: Only 23% of US Meals Contain Vegetables

Alarmingly, the NY Times reported Saturday that only 23% of American meals include a vegetable. In that statistic, fries don't count as a vegetable, but paradoxically a piece of lettuce on a hamburger does. The CDC (Center for Disease Control and Prevention) reported that merely 26% of Americans are eating vegetables 2-3x/day.

Many reasons play apart: chiefly households with both adults working full time and the onslaught on convenience foods. Family dinner might be pizza or fried chicken picked up on the drive home at the end of the work day. Children complain and tired parents give in rather that fight for eating healthy meals. Junk food is so dominate in American diets, that a consortium of farmers put together an ad campaign using junk food packaging to sell baby carrots.

Another reason given that many wouldn't ordinary think about is Americans do not know how to cook vegetables properly. If you see yourself in this category, talk to a vegetarian friend, or look at some of the plant-based, healthy & yummy recipes I've included in this blog (check the recipes label on the left column).

Here's a few more suggestions on tasty and easy ways to enjoy veggies:

Roasted Root Vegetables

In the autumn & winter season, when the weather chills, yin dominates. Yin & yang are polar opposites. Yang is upward, warm, sun, male, activity, etc. Yin is female, dark, quiescence, deep, downward, cool. Spring and summer are yang seasons, and fall and winter are yin seasons. Root vegetables, which grow downward, deep in the cool earth nourish yin, so Chinese dietary advice recommends eating them in the fall & winter. Baking and roasting are recommended cooking techniques in the cool seasons as it warms cool yin.

Roasted root vegetables are easy, delicious and the perfect choice for autumn & winter. I like to do a medley of several different vegetables: beets, carrots, rutabagas (there's a vegetable most people won't eat), yams and winter squash. Whatever is available and you like will be fine. You can also roast singles: beets with rosemary, potatoes with oregano, or baked yams & squash.

Peel the veggies & cut into 1 inch pieces: cube a round veg, like rutabagas, cut carrots into 2" segments, halve or quarter beets, depending on size. Put them into a Pyrex dish (9x12 or 9x9, or larger if you are making a big batch) and drizzle with olive oil. You could add a few above ground vegetables for flavor, such as garlic cloves and quartered onions. Cover with foil and roast @375 for about an hour, shorter cooking time in convection ovens. Bake until tender and fragrant. I make a large batch as the veggies store well and can be reheated easily.

To include the valuable and often missed trace minerals - a rich source is found in sea veggies - toast a sheet of nori, crumble and sprinkle over the top. Nori is used for sushi rolls, and has little favor or fragrance. Find nori in packages in the macrobiotic section of the natural food store.

Nori is high in vit A (a breath taking 11,000 iu's per 100g) is rich in Calcium (470mg) and phosphate (510mg). Many sea veggies, such a s wakame, hijiki, arame & kombu are high in calcium (800-1300mg/100g). For comparison, spinach and cow's milk have 93 & 118mg/100g, respectively. The calcium in sea veggies are an easier form for the body to digest and do not cause stone formation. In fact, Chinese herbal medicine uses two sea veggies to dissolve cysts, masses and tumors: hai zao and kombu. Sea vegetables are an important dietary source of calcium for perimenopausal women. Also of note is the high level of potassium in many sea veggies, such as kombu (5800mg/100g), wakame (6800mg), dulse (8060mg), hijiki (get this: 14,700mg) & arame 3860mg). spinach: 470mg, cow's milk: 144mg.

Try floating a few crumbles of wakame in miso soup, with grated ginger, green onion slices, a tablespoon of cooked rice and some tofu cubes for a calcium rich lunch.

Most sea vegetables are black, which is the color of, and thus hones to, the Kidney. The Chinese Kidney system rules the yin, winter season, so this the optimal time to nourish the Kidney. The flavor of the Kidney is salty and its element is water. So black sea vegetables are an optimal choice for nourishing the Kidneys. The Kidney system holds our deep, reserve energy, called jing qi. The western go, go, go lifestyle depletes Kidney jing, so we must take advantage of every opportunity we have to supplement jing.


To bake winter squash, cut in half, scoop out the seeds and put a pat of butter in the cavity. put on a cookie sheet, cover with foil and bake 365 for about an hour until tender and fragrant. acorn, spaghetti & delicata and butternut bake well.

Yams can be baked whole or make yam fries: peel & slice vertically into 1/2 - 3/4" x 3" strips. Put strips in a glass dish, drizzle with olive oil, lightly salt & cover with foil. Bake at 375 for about an hour until tender. yummy.

Apple/yam puree for breakfast & dessert

Quarter & core the apples and cut yams into 3" segments. Add cinnamon stick, 1/4 - 1/2 a whole nutmeg, a few cloves (don't overdo them: they have a strong flavor) and whole anise. Either pressure cook on high for 8 min (add enough water to fill the pot to 1/3 of the fruit level) or put in a glass dish, cover with foil and bake at 365 for about an hour until tender and fragrant. Then puree in the food processor (yes, a chance to use it). No sweetener is necessary: this dish is plenty sweet on its own. Toast broken pecans and sprinkle over the top. I make a fairly large batch and reheat for breakfast & a guiltless dessert.


Vegetable soups are easy and warming in the winter. I enjoy a bowl with a piece of fresh baked bread for lunch. (slow bread recipe from Mark Bittman: NY Times food writer.) Butternut and rutabaga work well in pureed soups, as do zucchini & broccoli. I'll include soup recipes in future posts this fall and winter.

Use vegetable stock in place in water when cooking grains: it adds lots of flavor. I save my vegetable & fruit scraps and cooked spices and herbs in a bag in a freezer. I keep a bag of onion skins and garlic peels on the kitchen counter. When the veggie bag is full I put them in a pressure cooker with some fresh carrots, onion, garlic, celery and herbs, salt & pepper & the onion/garlic peels. Cover with water bring to pressure and cook for 12min or so to make vegetable stock. I then store it in the freezer in 1 1/2 - 2C containers to use for cooking grains, beans, or as a base for soups and sauces. Any vegetable or fruit peels, seeds and scraps can be used for this purpose, such as the seeds and pulp from squash, yam peels, apple and pear cores, parsley stems etc.

Using the stock in your cooking will get in a few more veggie servings each day. KB

Alzheimer's: Avoid Red Meat, Rich, High-Fat Foods

Eating a low fat diet with lots fresh fruits and veggies is basic for building a healthy body. A familiar '70's mantra is "You are what you eat". The body requires fresh, vitamin rich foods to build strong blood. The nutrition from blood is used to create your body's energy: Qi in Chinese medicine speak. Strong qi and blood are needed for the cells, organs and systems such as immune function, digestion, brain, lungs, cardiovascular, renal (kidney) and so on to be healthy and preform all its vital functions.

So it is not surprising that the NY Times reported in April about a recent study showing seniors with a diet rich in fresh vegetables, nuts, light meats such as fish and poultry are at lower risk for Alzheimer's disease than those eating high fat, dairy & red meats. The brain is dependent on blood: nutrient rich blood is vital for it's function.

In Chinese medicine, we see that health later in life is a result of how one has led one's life. The western 'go, go, go' lifestyle, poor diet, high stress, inadequate sleep all lead to problems later in life when the body begins to age and degrade. One may be able to get by in younger years while abusing one's body with a fast paced, stressful lifestyle, but the price will be paid later on. Therefore, we advocate moderation in all respects of diet & lifestyle.

In this blog i emphasize correct diet and quiet lifestyle and provide direction in achieving this aim. it is difficult in modern times to get off the rat wheel. motivation plays a large role. when evaluating one's life, health is paramount, yet generally taken for granted. One must cultivate the gift of health, take care of the vessel, the body that was given at birth, because without it one cannot enjoy one's life nor achieve one's goals. KB

UN Urges Global Move to Meat and Dairy-Free Diet

I don't get asked so much any more, but there were 4 main influences in my decision in becoming a vegan:

1. Earthsave was putting up graphic photos of mistreated livestock in the windows of my local health food store. Got me thinking.
2. Diet For A Small Planet by Francis Moore Lappe which laid out the advantages of a planet based diet verses a meat based diet in terms of environmental impact and the challenges of feeding the growing world human population.
3. I'm a native CA who came of age there during the 70's. Vegetarian diet seemed more healthy and at the time i was making a 180 degree life change from ice cream for dinner and a smoking habit to holistic health.
4. Spiritually, i do not believe that it's ok to kill other living beings. I feel our first priority should be the welfare, health, peace and prosperity of all living beings.

In 1994 I switched to a vegan diet. Yesterday I received a news article that the UN is calling for a Global Move to a vegan diet, beginning with a once a week meat-free day in an effort to contain climate change and to grapple with the challenge of feeding the billions of mouths in the world. KB

Cholesterol: Sugar Raises It, Nuts Lower It, Chinese Medicine Treats It

Most associate cholesterol with a high fat diet. Increased consumption of sugary soft drinks combined with more sedentary lifestyle (sitting in front of computers & electronic devices) have caused the rise in obesity seen since the 1970's. The NY Times reports in Vital Signs that sugar and soft drinks also account for high cholesterol.

A recent study (funded by the nut industry, but confirmed by results in other independent studies) found that eating nuts lowers cholesterol.

In the NY Times Vital Signs column, Roni Caryn Rabin reports:

“Nuts are rich in unsaturated fats, and that is a main driver in lowering cholesterol,” said the lead author, Dr. Joan Sabaté, a professor of nutrition at the School of Public Health at Loma Linda University in California. “They are the richest source of protein in the plant kingdom, and they also contain fiber and phytosterols, which compete with cholesterol to be absorbed. All these nutrients have been demonstrated to lower cholesterol.”

"The more nuts they ate, the greater the effect."

Chinese medicine can support your efforts to lower cholesterol. We work to improving digestive function with acupuncture and Chinese herbal formulas. Some herbs have proven effects in lowing cholesterol, such as hawthorn fruit and red yeast rice. I've seen many patients cholesterol levels improve with acupuncture and herbal therapy. I recommend an initial 3 month course of acu/herbal therapy & lifestyle/dietary modifications, followed by a lipid panel re-test. The results for of the 3 month follow up test are encouraging. When blood lipid levels return to nml i recommend working with the prescribing doctor or pharmacist to begin decreasing statin drugs. Once the drugs have been fully eliminated, we begin reducing the frequency and dosing of acu/herbs. The eventual goal being see if normal blood lipid levels can be retained without the support of acu/herbal or drug therapies, while keeping the dietary/lifestyle modifications in place.

However i will offer the caveat that it is beneficial to get on a regular acupuncture maintenance schedule, be it monthly, seasonally, or on the solstices, to keep the body in top performance level, reduce the effects of stress and maintain a strong immune function.

Here's an article from my website AcupunctureAsheville.com discussing varies dietary suggestions to lower cholesterol, the role of acupuncture and Chinese medicine, & various herbs and supplements, such as red yeasted rice and policosanol. KB

Lowering Cholesterol: Drug-free Solutions

Drink Lemon Water @ Room Temperature

The average American drinks iced beverages throughout year, especially during warm weather. In Chinese medicine we disagree with this practice, and advice our patients to drink room temperature or warm beverages.

Why? Traditional Chinese Medicine (TCM) sees digestion as a warm process: it takes heat to break down the food in the stomach and intestines and extract the nutrients we need. Putting cold foods and beverages into the stomach weakens digestive function (Spleen Qi, in TCM speak). When digestive function (Spleen Qi) is weak, nutrients do not get extracted in order for the body to make strong Qi (energy) and Blood (nutrition for the cells, organs, muscles, skin and tissues). Fluids are not transformed well, setting up the processes for inflammation, edema, phlegm (allergies and sinusitis) and damp/oozing/blistering skin conditions (acne, hives and rashes).

TCM is preventative care oriented. By engaging in a healthy lifestyle we can prevent disease processes from occurring, and minimize their consequences when they do. Diet, exercise and reducing stress, not over-working and getting proper rest/sleep are the main components of lifestyle considerations for westerners.

When the weather gets warm (or any time of year) start drinking room temperature water with lemon for a little flavor. I recommend filtered water. In his book, Staying Healthy with Nutrition, Dr. Elson Haas gets into the detail of filtered water. Carbon filtration and reverse osmosis are important. Use only glass containers for storing water as the polyurethane will leak into the water: especially if there are any scratches in the container. The same goes for food storage: use glass or stainless steel containers, no aluminum: it leaches. Especially throw away any plastic containers that are stained or are scratch: they are leaching. When drinking lemon water, don't use a plastic cup as the acid in the lemon will cause the polyurethane to leach.

At first drinking room temperature beverages takes some acclimating. remember that of all the countries in the world, we are the only ones who regularly drink iced beverages. if you encounter iced beverages when you travel, the establishments are catering to American tastes. within a month or two you will become accustomed to room temperature beverages. after a while you'll find cold or iced beverages are too cold. at restaurants, tell the server to bring the drink without ice and to add a slice of lemon to the water. if you get an iced drink, send it back, or just take the ice out with a spoon and put it in an empty dish. i've been doing this for years: it's no big deal.

And while your making such an effort to drink healthy, avoid caffeinated drinks including coffee, sodas and tea (and yes, the decaffeinated beverages are a misnomer: they still have caffeine). Avoid drinks with chemicals such as soft drinks, sports drinks and so on. A reliable rule of thumb is if you don't understand a word in the ingredient list, don't put it in your body.

The same holds true for foods (chemicals are not food) and anything you apply on your body surface, such as shampoo, lotion, cosmetics and shaving cream. remember the skin is the largest organ of your body. Chinese medicine includes the skin as part of the Lung system. chemicals get absorbed from the skin directly into the blood stream through the capillaries and micro vessels that circulate in the skin. Many people get rashes due to chemical irritants and exposure because the immune system (also included in the TCM Lung system) is not able to mount an effective response against them.

So drink clear, pure water. a little lemon adds flavor, and is cleansing. Many fasters do a 30 day master cleanse elimination diet for detoxification. Foods are gradually eliminated, beginning with drugs, alcohol, caffeine, sodas, then meats, carbs, fruits and veg until 3 days of juice fasting remains. During this time, a beverage of lemon water, maple syrup and cayenne pepper is sipped throughout the day. Lemon for cleansing, syrup for energy, and cayenne for warming and moving the blood. foods are then gradually added back in, in reverse order, beginning with fruits and vegetable. each new food is added one at a time, several hours apart, checking for any negative reactions in the body that would suggest a food sensitivity or allergy.

Many people like to begin their day with lemon water prior to breakfast: rise, drink a glass of lemon water, followed by meditation, yoga, qi gong, tai qi or other light exercise, then breakfast. this is a gentle way to begin the day and make the transition from sleep/dreams to waking/life. KB

And by the way: fasting should only be done by those with a strong constitution. Those who are weak, ill, infirm or hypoglycemic should not engage in fasting as the body cannot afford to go without regular nutrition throughout the day. Check with a health care practitioner prior to beginning a fast to be sure it is safe for you. TCM does not recommend fasting as we feel the Spleen needs regular meals and that fasting puts too much strain on the body. However, I can see the benefit of an elimination fast for those seeking to identify food sensitivities, if the patient has a strong and robust constitution.



Photo: Flickr Creative Commons. Anglebattle bros. June 2016

Dietary Basics: Do's and Don'ts

This is the one year anniversary of my blog. I began this blog at New Year's last year with a popular post about yoga practices and lifestyle suggestions for health and longevity (see January '09 archives). The response encouraged me to continue blogging, and i discovered that i enjoyed it: averaging 4-6 posts/month. Readership has increased throughout the year and I've attracted a few comments and followers. I'm pleased to learn that there is an audience interested in my point of view.

Like most of the world, I've been in slow gear this past week+, working a reduced clinic schedule. I've been using the leisure time to rest and watch old movies, a yin activity for winter solstice.

Today I've picked up a book that's been on my shelf for maybe 15y that i use for reference and read occasionally "Staying Healthy With Nutrition" by Elson Haas, MD. It's a comprehensive book about diet and nutrition that i highly recommend. I'm sure an updated edition must be out, but the info presented still feels current, though esp. dosage info on nutritional supplements has probably changed.

I ran across a list of eating suggestions for those dining out. I realize this is not particularly timely, as most of the holiday season travel is completed, and excepting the occasional sunny getaway, most travel and dining out won't start up again until spring. Esp. with winter bills, taxes and the recession cutting back on discretionary spending items, restaurant usage will be severely curtained in the next few months. Still, the ideas are sound, and worth mentioning, so tuck it away for future use. I've added a couple of my own suggestions to the list.

Breakfast

yes

Fresh fruit juice
(add water to cut the high
sugar content)
fruit & yogurt
oatmeal, granola
whole grains
soft or hard boiled eggs

no
sugar products & baked goods
bacon, sausage
fried or scrambled eggs or omelette's (due to the fat)

Lunch

Yes
fish
pasta
salad
fruit

No
Hamburgers, hot dogs
fried foods
lunch meat sandwiches (too processed)

Dinner

Yes
whole grains
pasta
veggies
fish, poultry


No
steak, ham & pork chops (too heavy)
Heavy sauces
alcohol
rich desserts

Snacks

Yes
mineral water
fresh fruit
veggies
almonds

No
soft drinks
candy bars, cookies, chips
coffee



In looking over the list, maybe it is a little more timely than I realized. After all the overindulgence of the past month, most are ready to improve their diets and adopt more healthy habits for the new year. These dietary recommendations are sound basic dietary principles not restricted to restaurant do's and don'ts.

In general, avoid processed foods (including anything coming out of a box or can) and include more whole grains, fresh fruits and veggies. Buying foods from the bulk department of the natural food store (not Costco) saves on excess packaging (for the environment) and ensures whole foods (not processed) are being selected.

Something else to remember, esp. in the winter months, is vit D synthesis. Vit D is synthesized in the skin from direct sunlight. However in the winter months, due to the shorter days and cold weather most do not get much direct sunlight. Make it a habit to take an afternoon walk between 12 & 3p, when the sun is the brightest, shining directly overhead. A brisk walk for 30min will benefit the cardiovascular system, work the muscles, burn much needed calories during this particularly sedentary time of year, and get you out for some much needed fresh air and sunshine. KB

Food for Thought: Better to Eat a Cow than a Fish

I am vegan; however I often talk to folks who are sometimes vegetarians, or those who abstain from red meat. I think for them, the idea of eating a mammal is abhorrent, but occasional fish or chicken seems a tolerable or even desirable protein source. Even for those on an unabashed meat-based diet, the following discussion about which meats to eat may be insightful:

I was fortunate to attend a reading of a discourse read by Ven. Zhaxi Zhuoma Rinoche a couple of Sundays ago. Periodically, she paused to add in editorial comments and take questions that further illuminated and clarified the text. At one point she made a comment which spoke to me. That is that if one is going to eat meat, it is preferable to eat a large mammal which can feed many, such as a cow, rather than smaller life forms such as fish or shrimp. The logic is that if one eats a large animal, only one life is lost to feed many. With the consumption of smaller life forms, such as shrimp or shellfish, it takes many lives to feed one.

I thought this point was important to consider when making food choices. According to this idea, if one does eat fish or foul, larger animals such as tuna, swordfish, salmon, turkey or goose would be preferable to smaller species such as chicken, game hen, trout, catfish, lobster, and so on.

Do not get me started on the lobster.

And do remember if you are eating animals, to be sure they are humanly raised and slaughtered (no slaughter houses) and that they have eaten an organic diet that is hormone and pesticide free. (I will write a future blog post about this issue. Until then, see my September post regarding ways to lower risk of breast cancer for some preliminary thoughts on this topic.)

Eat happy, relaxed, humanely, nutritiously and be fully involved in your food. KB

Mahatma Gandhi Kitcharee: Rice & Grain Dish Works Well for Poor Appetite

In TCM (Traditional Chinese Medicine) we often prescribe a rice porridge called congee for those with poor appetite or difficult digestion, esp. for chronic illness, cancer or chemotherapy. Congees are traditionally made with rice, although any grain can be uses. They are cooked with lots of water (8:1 water: rice) and cooked for a long time (4-8hr: a crock pot is often used). Herbs, meats, dried fruits, sweeteners and nuts are added for flavor and medicinal effect. A respected teacher of mine gave accounts of bedridden patients with cancer brought back from the precipice through the use of congee.

In India, they make a traditional dish called kitcharee, which is similar to the medicinal effect of congee, but less water and cooking time is involved. Kitcharee works well for those who can eat solid foods, but have poor appetite. It's an Indian comfort food. I also think it's a spiritual food, being merely rice and dal (lentils), which may explain why Gandhi enjoyed this simple, nourishing dish.

2:1 rice to dal (yellow lentils)

Any long-cooking rice can be used: basmati, jasmine. I suggest long-grained rice. Being as this is an Indian dish, traditionally basmati rice is used. With loose stools use white rice, with hard or difficult stools use brown.

1: 1 1/2 rice & dal (pre-soaked): water/stock. I suggest soaking the rice for 24h in advance to make it more digestible. According to Paul Pitchford, author of "Healing With Whole Foods" soaking grains for 24h helps to prevent fatigue.

1:2 - 2 1/2 rice/grain: water/stock Use this proportion when using unsoaked grains.

I suggest using 50/50 water & stock (vegetable, beef or chicken). For vegetarians & meditators use vegetable stock. I believe eating a meatless diet aids the transcendence to the spiritual realms. You'll find many spiritual peoples - Buddhists, hindis - eat a vegetarian diet.

Example: 1C long-grain rice: 1/2C dal (yellow lentils). 1 1/2C rice (soaked)/dal: 2 1/4C water/stock or 1 1/2C rice (unsoaked)/dal: 3 - 3 3/4C water/stock.

+ salt (1/2t) I suggest sea salt because it is high in valuable trace minerals. I like to add a few sprigs of fresh parsley.

Pressure cook 15min (low pressure) with soaked rice, longer (30-40min) unsoaked grain. If you are not using a pressure cooker, cook it longer: 40m-1h, until lentils are soft and all the water is absorbed. (First bring to a boil, then turn down to a simmer and cook).

Here's the special favor enhancer:

As soon as the grain has finished cooking heat some high heat oil (1T - olive, sunflower) in a small frying pan on medium heat. As soon as the oil is hot (just a few minutes on a gas stove) add cumin seeds (1/2t) and let them fry for 10 seconds until the aroma arrives and they are foaming. Immediately lift the lid on the grains and pour in the fried cumin seeds, and quickly replace the lid. Let them sit in the pot for 1 minute or so. Then stir and serve. I like to garnish with fresh, chopped parsley or pesto.

Kitcharee can be eaten for any meal - breakfast, lunch or dinner. You can make up a larger quantity and reheat it at meal time. It travels well for brown bagging. KB

Chickpea-Garlic Soup Mmm, Mmm Good

Here's my newest, favorite soup recipe. Is it ever delicious. I garnished it with a dollop of raw/cultured red cabbage that I found in a package in the refrigerator section at Earthfare. The red color popped beautifully popped in the bowl of the golden yellow soup, as did it's tartness pop the flavor of this creamy potage. The recipe is from the cookbook of my favorite vegetarian restaurant in NYC: Angelica's Kitchen. Peter Berley, the author of my 2nd favorite vegetarian cookbook: The Modern Vegetarian Kitchen, was a prior chef at Angelica's Kitchen in earlier days, and is credited for recipe development. I see similarities and influences in the recipes and cooking styles of the 2 books.

I keep an herb garden with staples like rosemary, sage, oregano, basil, thyme and so on, ensuring that I always have fresh herbs on hand to throw in a pot of whatever I'm cooking. I've made adjustments to the proportions and amounts of some ingredients and streamlined the directions a little bit. I always add a strip of kombu when cooking beans. It aids in their digestibility. You'll find it in packages in the macrobiotic section at the natural food store. I highly recommend Mitoku's gold rimmed packaged kombu from the Natural Import Company. It's of a particularly high quality. The kombu is thick and comes from the part of a particular Japanese cove where the kombu has ideal growing conditions. There's a link to their website on the bottom on the resources page of my website: www.AcupunctureAsheville.com KB

4C dried chickpeas, washed and soaked overnight
Spring water
2 celery stalks
1-2 bay leaves
2 rosemary branches
6-8 fresh sage leaves
1/3C olive oil
4C diced yellow onions: 2 onions
1/2C garlic cloves, peeled: 1 1/2 heads
1/2C Fresh sqeezed lemon juice: 3 lemons
sea salt and black pepper to taste
1 strip kombu (KB)

Place the beans in a large pressure cooker with herbs, kombu and water to cover beans by 1" or so. Bring to high pressure, lower heat and cook 45 minutes. While beans are cooking, heat oil in a large frying or saute pan over low heat. Stir in onions and garlic, and cook over lowest possible heat until beans are done: about 40 minutes.

When beans are done, discard celery and herbs. Add the onions and garlic to the beans and puree. Add water as needed to make a thick soup. Add lemon juice, salt and pepper to taste.

You'll love it!


The Angelica Home Kitchen: Mc Eachern Leslie. Ten Speed Press 2003, p132.

Homemade Applesauce: Healthy and Guilt-free Dessert

Apples have been on sale recently at Earthfare and Greenlife, so I bought a few pounds and made a easy applesauce, mmm, mmm. My grandmother used to make this and I still remember how much I loved eating it. We used to eat it with cinnamon graham crackers. It's also tasty over ice cream. Though, as an acupuncturist, I avoid frozen, sugary concoctions, such as ice cream.

I've been enjoying the applesauce over millet and walnuts in the morning for breakfast, or as an after-meal snack.

I used my version of my grandmother's recipe. She used to can it in jars. I haven't yet learned canning.

7lbs apples - I used a blend of macs and granny smith: they were both on sale. The granny smith added a tang, so I would continue with 50% green apples.

Whole spices: cinnamon [1 stick], anise [maybe 1t], nutmeg [1/2 nut], cloves [maybe 7 or so]

filtered water


Core the apples and cut into 3" chunks. (Quarter, then halve the quarters). I pressure cooked them on low pressure for about 5min with 1/4 pot of water and the spices [put these in a cloth teabag or a tea ball]. Alternatively, you could simmer them until they get soft. Then I pulled out the spices and pureed the apples with an immersion blender. You could use a food processor. My grandmother pushed them through a sieve with a wooden mallet. Using the modern appliances you get to use the skins, which have beneficial nutrients.

If the sauce is too wet, simmer it down a little longer. No sugar necessary, and boy is it tasty.

The cinnamon levels out the sugar spike, providing a slow release which is easier for the body to utilize. KB