A good blender, but cheaper than that Vitamix or Blendtec?

A few months ago, I was looking into buying a used Blendtec or Vitamix blender. These are the Rolls Royce of blenders. They can do anything in no time, including making flour and nut butters, but most of all, they make super smooth smoothies. With my Ninja Master Prep, I was getting tired of having to chew on my smoothie... The problem is that these super blenders are also super expensive, between $400-600, way above my budget! So I did some research on google and found the OMNI Blender, which you can see advertised on the right margin of my blog.

Unfortunately, I don't own one yet, so I can't really demonstrate to you how it works, but the videos I saw, though amateurish, were pretty convincing. 
 here is an example of what it can do.

Tonight, I got an email for a promotional value and thought I would share.

The OMNI Super Blender is now $279.00 with
FREE SHIPPING included.

We offer an additional $5.00 discount with a coupon
code entered, called "SUPERPRICE" (during the checkout).

The first 5 Orders that purchase the Super Blender by
entering the SUPERPRICE coupon code during checkout,
will receive a FREE spare blade assembly free of charge,
a $55.00 Value.


So for those of you who have been looking for a high performance blender, this is a great deal. Do some more research on it, check out reviews, but if you want this deal, act fast! Click on the logo on the right to order yours now!

chicken bone broth to heal your gut, and that nasty cold...

One thing I have learnt about at the Real Food Symposium, and which I have definitely started to implement, along with fermented vegetables, is bone broth. I had occasionally made a soup with leftover bones from a chicken or from that Thanksgiving turkey, and they always turned out delicious, but there I learnt a whole new level of bone broth making, and discovered the health benefits of our grandmothers' traditional recipe.

If you haven't heard of the GAPS (Gut and Psychology Syndrome) diet yet, and you suffer from low immunity, asthma, allergies, arthritis, ADHD, Autism, MS, Chronic Fatigue and Arthritis, among other conditions, you might want to take a look at it. The whole focus of this diet is to heal and seal the gut lining, so that you can better absorb nutrients and allow them to heal and nourish your body. Bone broth is a crucial part of the diet and plays a soothing role on the gut.

- When made properly, bone broth contains a gelatin which assists digestion by attracting digestive juices to itself and preventing gastrointestinal bugs from attaching themselves to the gut wall and wreaking havoc.

- It is loaded with minerals (calcium, silicon, sulphur, magnesium, phosphorus and trace minerals). All these minerals present in bones are macro-minerals which are essential for proper nutrition. Minerals are important, not only for our bones, but also for other functions in the body. The body with draw those minerals from our bones and tissues if it isn't fed enough of them, to maintain steady levels of minerals in the blood and other fluids, which can then cause other issues (deficiencies) such as inflammation, camps, muscle spasms, delusions, depression, insomnia, irritability, hyperactivity, anxiety, palpitations, hypertension, allergies, periodontal and dental disease, osteoporosis, etc, etc...

- bone broth is helpful in treating digestive disorders

- the gelatin in the broth tonifies blood and helps with anemia and other blood disorders. It also helps neutralizing any intestinal poison present during an intestinal bug or flu.

- in bone broth, we use cartilaginous parts of animals, like chicken feet or necks, which have a high concentration of glycosaminoglycans and help with conditions such as arthritis, inflammatory bowel disease, cancer, decreased immune system states and malnutrition

- Collagen, which is another word for gelatin (which is in broth), along with minerals are needed for the creation and healing of bone. It is also integral to cartilage formation and repair.

- broth also contains, Chondroitin Sulfate, a jellylike substance, used as a supplement for joint pain due to osteoarthritis. It functions to support and provide adhesiveness. It lines blood vessels and plays a role in lowering atherosclerosis, cholesterol and heart attacks.

- broth can be thought of as a protein supplement, and a calcium supplement. The chemical ingredients extracted from broth are glycine and proline (collagen/gelatin), calcium and phosphorus (minerals), hyaluronic acid and chondroitin sulfate (GAGs), and other minerals, amino acids and GAGs in smaller amounts.

If I haven't convinced you yet, or if I have bored you with all these details, just go back to the roots: didn't your mother or grandmother always suggest chicken soup when you had a cold? And since it is cold season, I figured it might be a good time to share the recipe, even though I have been making it all summer and have bags of frozen broth in my freezer.

You will need:

A whole organic free range chicken

2 or more chicken feet (read below to see where to find that)

and/or 2 chicken necks

2 tbsp apple cider vinegar

an onion

a bunch of carrots

a bunch of celeri (or one gallon of chopped vegetables and/or scraps)

a bunch of parsley

2-3 bay leaves

1 tbsp peppercorns

filtered water

Place your chicken in a large chicken pot, with the feet and necks, and cover with iced water. Add 2 tbsp of apple cider vinegar and let it rest for 30 minutes, with the lid on. The vinegar helps to draw the mineral salts out of the bone. 

After 30 minutes, bring to a boil and skim off the scum or foam that appears at the surface once it starts boiling. Add the onion, vegetables, bay leaves and peppercorns. Reduce flame on low and let it cook for an hour. 

Then remove the chicken, which should be cooked by now, and remove the flesh off the bones. You can use the meat for different dishes. Replace the bones in the stock pot, and let it cook on low for at least 5-6 hours, up to twenty hours. At this point, if you are not going to be home for that long, you can transfer everything into your crockpot and let it cook in there for as long as you want. The longer you cook it, the more minerals you are going to get from it. 

One hour before the end of cooking, add the parsley. When you are done cooking the broth, you can let it cool a bit, or you can sift the liquid and toss the bones and veggies right away and THEN let it cool or drink right away. I sometimes grab a few of the veggies, making sure there are no bones left in the mix, and use some of the broth to make a soup right there and then.

I then let the rest of the broth cool and when it is relatively cold, I pour some in ice cube trays for freezing, or in muffin pans or other containers. You can use your broth to cook any meat or veggies, to make gravy, to cook your rice or quinoa in, or as is. The possibilities are endless. I use it mostly to make soups, which I love this time of year.

It is a pretty greasy broth, because the chicken skin gives out a lot of fat too. If you don't like how greasy it is, you could also just use bones.

You are probably wondering where to find chicken feet and necks (and yes, that is a chicken foot sticking out of that broth :)... If you go to your local Farmer's market, find the stall where they sell meat. Make sure it is grass fed/cage free and organic, and ask for those items. Dey Dey, who you will find at different markets in the LA area, namely Pasadena and South Pasadena, sells them frozen by the bag. I bought two bags 6 months ago, kept them in my freezer, and just finished them this week. I have made several batches of broth in 6 months.

So stay healthy this winter, and all year round, with that good old-fashioned chicken broth your grandma raved about :)

12 things I am certain of...

Since I started this little blogging venture, my world, in terms of health and nutrition, has been turned upside down a couple times. I started this from a more plant-based diet standpoint, rarely eating meat or dairy, until I went to the Real Food Symposium (expecting to meet fellow vegetarians and vegans), where I was introduced to the findings of Weston A. Price and his foundation whose church is the one of raw milk and grass-fed meat, with all the fats please. Needless to say, that was a bit confusing, after hearing through different sources and seeing first hand that eliminating animal fats from your diet can actually cure and prevent cancer. However, I took an open stance, and heard enough things at that symposium, to make me think twice about my mostly vegetarian, almost vegan diet. For example, someone told me that when you go vegan, you feel great the first couple years, because you are really cleaning up your diet of not only animal foods, but all sorts of junk. However, you are not giving your body certain nutrients that it needs and that can only be found in meat, or mostly in meat. Vitamin B12 is an example. I was also told that you exhaust your adrenal gland and then start developing other health issues, such as food allergies, rashes, etc... Given that my food allergies have increased and that I have been trying to figure out this rash on my tummy after I eat, this got my attention.

I also met Mark McAffee, from Organic Pastures, who preached about the benefits of raw milk and its importance in our diet. I met my old D.O at the symposium and asked her about my son, who is prone to asthmatic bronchiolitis, and she told me to feed him raw honey and raw milk. So I went home and did just that. A week later, he was at the hospital for an asthma crisis. Gulp! Raw milk went out  of his diet as quickly as it went in. However, we visited Mark's farm in May and met many people who were raving about raw milk and said they had all sorts of digestive issues and intolerances to milk that stopped once they started drinking raw milk.

So little by little, I started reintroducing certain things in our diet, but I felt very conflicted. Between my friends who are on the Paleo Diet and say that we are the only mammal that drinks another mammal's milk, and what's wrong with that picture, and Dr. Campbell who created the Gut and Psychology Syndrome Diet and says that grains and plants are the source of many gut issues, which is the place in our body where all disease starts, whereas raw milk and grass fed animals are really good for you... and the China Study, the movie "forks over Knives", the Food Revolution movement, all advocating for a plant-based diet, denouncing the over consumption of animals and what that does to the planet...


I have been pretty disoriented... and admittedly, neither of these diets resonated with me. If felt better on a plant-based diet but was nervous that I was depleting my body of important nutrients. And eating fat meat and dairy made me feel fat and bloated... I found myself going back to the Swiss doctor that my mom's nutritionist was trained by, Dr. Kousmine, and her much more balanced approach on health and disease.

As a friend said, I wish we could fast-forward 50 years and see what research would tell us about the way we are eating now.

Just the other day, I found out that you shouldn't eat raw kale every day because These veggies are bitter because the antioxidant and anti-cancer compounds they contain are designed by the plant to ward off predators. Crucifers produce compounds called isothiocyanates, originally designed by the plant to kill the cells of worms, bacteria, and insects that try to eat kale. Unfortunately, these compounds are not only capable of destroying human cancer cells, they also destroy healthy human cells (just as any form of chemotherapy can). They do so by poisoning the cells' mitochondria [Milner SE J. Agric. Food Chem. 2011; 59: 3454–3484]. Turns out antioxidants are double-edged swords...maybe there's a reason why kids don't tend to like these foods after all? (this came from the comments section of this article). Well, that made me feel great, after putting raw kale in my daily smoothie for the last two and a half years!

Sooo, as I continue to read, research, try to heal myself and my kids, I only have a few things that I am really certain of, and they are pretty basic and balanced, nothing too extreme. I thought I would share them with you:

1. Eat real foods (non processed)

2. Eat lots of organic fruits and vegetables

3. If you drink milk and do dairy, favor raw, full fat milk over pasteurized.

4. If you eat meat, only eat organic and grass fed beef or pasture raised chicken, turkey and pigs

5. Most vegetable oils are bad for you. Only buy first cold pressed, in a dark bottle, and store in a cool place. Do not use for heating, and stick to cold pressed flaxseed, olive, sunflower, walnut and hemp oils. Avoid products made with vegetable oils, as these are most likely either GMOs or they have been extracted or heated at high temperatures, which has turned them into trans-fats.

6. Raw cold pressed coconut oil is good for you and can be used for cooking because it can withstand high temperatures without its structure being modified

7. Soak and sprout your grains, beans and nuts. It makes them more digestible and gets them rid of lectins and phytic acids, which are components that are toxic.

8. Anything with more than 5 ingredients should not be eaten. It's over processed

9. Aspartame is a neurotoxin. Avoid it! Favor raw honey, grade B maple syrup, coconut sugar or sucanat. These are all natural sweeteners and minimally processed. Stevia leaves are also a good option. Stevia powder is questionable, seemingly highly processed, as well as agave syrup (I know, it's in a lot of my recipes. I'm learning as I go...). Note that aspartame is in your diet coke, light yogourt, and in your sugar free gum, among other things.

10. Sugar in general is bad for you and should only be used in its purest form (fruits and natural sweeteners above) and minimally. It increases inflammation and feed cancerous cells.

11. Avoid GMOs at all cost. It's full of poison. Research is now out showing a link between cancer and GMOs.

12. Pay attention to the balance between acidic and alkaline foods in your diet. Your PH, which you can measure with PH Strips dipped in your urine, should be around 7. Below that, it's too acidic, above it, it's too alkaline. (I'm hoping to one day write more about that). When your PH is too acidic, it creates inflammation (first in your liver) which then can spread through your blood stream and cause disease. Most fruits and vegetables are alkalizing (but not oranges and tomatoes, which are very acidic), especially bananas, pineapples and potatoes. Meat, fish, dairy, grains and beans are acidic and should always be eaten with plenty of vegetables.

Refreshing mint and lemon verbena tea

It's still really hot and though I should have posted this recipe a while ago, in the middle of summer, I think this is the perfect time to use your little herb garden if you have one and make this thirst quencher drink.

My mom used to make it in this big stock pot when we were kids and it is ridiculously delicious. I don't make it enough, but when we came back from our trip, it was so hot here in SoCal, and our herb garden had grown out of control, so I plucked a few sprigs of mint and lemon verbena,  boiled some water, threw the sprigs in there with a couple lemons, turned the stove off and waited for it to cool off before placing it in the fridge, and voila!
Here is what you will need:

1-2 gallons of water
6 sprigs of mint
6 sprigs of lemon verbena or lemon balm
3-4 fresh stevia sprigs, or stevia powder, or raw honey to sweeten
2 lemons, cut in wedges



Bring water to a boil in a big stock pot or any big pot you have, then throw the herbs and the lemon wedges in it and turn off the stove. Let it sit for several hours, until your tea has cooled down. You can squeeze the lemons into the tea before removing lemon peals and herbs. Sweeten to your taste and transfer into a pitcher, then place in the fridge for several hours. Drink cold.

You will love the lemony taste of the verbena mixed with the mint. This is much healthier than any powder iced tea and has no caffeine, so it is totally kid friendly :)

You can also just boil water, pour in a cup, and throw a sprig of lemon verbena or lemon balm, add mint leaves (or not) and drink it hot, with or without lemon. Delicious!

summery gluten-free "couscous" salad

Summer is almost over, although it certainly doesn't feel like it in this part of the world. There is still time for barbecues and summer salads. When I don't know what to make for dinner, I often resort to quinoa. Many people have told me they don't like the taste of it, yet it is such a super food and it can be so versatile! You just have to dress it up :)

Quinoa is gluten-free, rich in fiber, and not only is it rich in protein, but it is a complete protein. This means you don't have to combine it with beans, like you would with rice, to obtain and consume all the amino-acids of a full protein. It has them all!
For a more complete article about quinoa, with a bonus breakfast recipe, click here

Here is one example of a "couscous" salad, which is dressed with plenty of crunch and zest and spice:


3 cups cooked quinoa (if you have time, soak your quinoa in water for 12 hours before cooking it. Then add 1 cup water for 2 cups quinoa. It will cook super quickly and will be much more digestible)
2 cups shredded carrots
1 cup shredded celeri
2 cups sliced cucumber
1 cup sliced green olives
1 cup sliced cherry tomatoes
1 cup chopped herbs, such as basil, parsley, mint, lemon thyme

Mix all the ingredients and toss with your favorite salad dressing. My favorite with this salad is something citrusy, like lemon juice, mustard, balsamic vinegar, lemon zest, garlic and olive oil, salt and pepper to taste.

turkey-veggie burgers and why meat could still be important in your diet

I realize I have been posting mostly vegetarian/vegan recipes, so this post might surprise you a little. Like I have said in my first post, I do not consider myself rigid about food, and I am constantly searching to find out what is the best diet for our family. Lately, I have been hearing more and more about the Weston Price Foundation and about the benefits of animal protein and animal fat, providing it comes from an organic, pasture raised, grass fed animal. I am also learning that different health issues require different diets. I definitely believe that for someone suffering from cancer or at high risk of cancer, meat and dairy should be avoided or kept to a minimum. If the body and the immune system are weak, they are not able to process things the same way, and these two foods can increase inflammation if the immune system is not strong enough, or so I was told at the Real Food Symposium.

However, meat is rich not only in protein but also in minerals and essential fatty acids.
Red meats in particular, are rich in minerals, especially iron, zinc and magnesium, and are a great source of Vitamin B12. The fat from the meat of grazing animals contains both omega-6 and omega-3 essential fatty acids, in small but balanced amounts. And it contains conjugated linoleic acid (CLA), which is an anti-carcinogenic fatty acid. Two good reasons to go for grass-fed meats.

Now there are so many studies out there, saying so many contradictory things, it is really confusing. The vegans say that meat and dairy will cause cancer, the meat and dairy eaters say that  veganism depletes your body of too many things and that you end up with food allergies, joint problems, gut issues, asthma, etc, etc... Since despite all my research, I can't quite find one approach that clicks with me and they all make a little bit of sense, I am trying to eat a balanced diet and notice what causes irritation. Our consumption of meat has definitely been reduced significantly over the past two years and we all feel much better since then. But my boys jump for joy when I cook beef or chicken, and could by-pass all the veggies if it was up to them. So I have developed little tricks to get them to still eat vegetables, and it ends up making my burger taste better. 

This recipe works with any kind of ground meat, and you can vary the quantities of vegetables you mix in, as well as what kind of vegetables and herbs you put in. Use your imagination, this is just an example :)

For a great source of grass fed beef and organic chicken, visit your local farmer's market and look for Dey Dey's truck. I know he is at the Pasadena Saturday farmer's market, and other LA markets. To find out his schedule and/or how to order from him, visit his website here.


1 pound of ground turkey or beef
1 cup of  shredded carrots or zucchini or both
1 cup of shredded onion
1 garlic clove, crushed
1 cup of chopped parsley
salt and pepper to taste
olive oil

Mix all the ingredients in a big bowl, form into patties, heat a little bit of olive oil in a pan on medium to low heat and throw the patties in, flipping sides after 3-4 minutes, and continuing to do so until fully cooked.

My mom's zucchini and tomato gratin

It's tomatoes and zucchinis harvest time in So Cal gardens, and whether you grow them in your own backyard or get them in your CSA box or at the Farmer's Market, you might end up with so many of them you don't know what to do with them anymore.

Last week, I went to the Farmer's market and bought a bunch or heirloom tomatoes that were very very ripe, for a discounted price. That night, I made my favorite zucchini/tomato gratin, which my mom used to make (and still makes) when I was a kid. I made it again for friends this weekend and it was a success!

It is so simple, yet so delicious. If you are not a cook, don't shy away from this very simple recipe. You could suddenly become very popular in the kitchen ;)

5-6 medium zucchinis, sliced
1 onion, cut in two, then sliced
3 large tomatoes, sliced
salt and pepper
3-4 tbsp of grated parmesan or gruyere (leave out if you are doing the 28toGreatBarre3 Challenge)
olive oil, drizzled.

grease the bottom of a baking dish (9x15) with olive oil, then spread a layer of zucchini slices at the bottom. Cover with a layer of tomatoes, sprinkle some salt and pepper on it, then add a layer of onion slices. Repeat until you have used all of the vegetables. Drizzle a little bit of olive oil in the middle or on top, then sprinkle the parmesan on top and place in the oven at 380 for 40-50 minutes, or until the zucchinis are tender and translucent.  Serve with quinoa, rice or potatoes, and/or a fish or meat dish.