“Let Food be thy Medicine and Medicine be thy Food,”
as taught to us by Hippocrates, is as true today as it was in 400 BC. Using a focus on food to support the highly complex processes of detoxification and biotransformation is the wise approach. If an apple contains at least 700 different phytochemicals, it is better to eat the apple as one of a variety of foods than to try to replicate its benefits with single nutritional supplements. A recent review of this subject stated this concept succinctly:
It is very difficult to imagine how a single phytochemical— [that is] selected as representative of a whole food, such as lycopene in tomatoes, resveratrol in grapes, sulforaphane in broccoli, and beta-carotene in carrots—would offer an advantage [when] used as a food supplement, because a variety of fruit and vegetables seems necessary to provide the mixture of vitamins and minerals that appear to favor protection against neoplasia. Ingesting whole fruits and vegetables exposes the digestive milieu to enzyme modulating components of varying amounts and proportions in which unpredictable synergistic and /or antagonistic (or both depending on the enzyme involved) interactions occur among thousands of different chemicals in their natural matrix.—How can we imagine that these benefits could be reproduced just by supplements of single representative phytochemicals? The beneficial or harmful outcomes of a single compound can be quite different from those elicited by the same compound within complex mixtures.
as taught to us by Hippocrates, is as true today as it was in 400 BC. Using a focus on food to support the highly complex processes of detoxification and biotransformation is the wise approach. If an apple contains at least 700 different phytochemicals, it is better to eat the apple as one of a variety of foods than to try to replicate its benefits with single nutritional supplements. A recent review of this subject stated this concept succinctly:
It is very difficult to imagine how a single phytochemical— [that is] selected as representative of a whole food, such as lycopene in tomatoes, resveratrol in grapes, sulforaphane in broccoli, and beta-carotene in carrots—would offer an advantage [when] used as a food supplement, because a variety of fruit and vegetables seems necessary to provide the mixture of vitamins and minerals that appear to favor protection against neoplasia. Ingesting whole fruits and vegetables exposes the digestive milieu to enzyme modulating components of varying amounts and proportions in which unpredictable synergistic and /or antagonistic (or both depending on the enzyme involved) interactions occur among thousands of different chemicals in their natural matrix.—How can we imagine that these benefits could be reproduced just by supplements of single representative phytochemicals? The beneficial or harmful outcomes of a single compound can be quite different from those elicited by the same compound within complex mixtures.
Healing Recipes
Sweet Cilantro Lime Dressing (Adapted from Medical Medium)
Avocado is one of the world’s most perfect foods. It’s incredibly delicious and so versatile. Avocado can be used to make dips, dressings, sauces, smoothies, soups and desserts, and is wonderful added to salads, sandwiches, stuffed with other veggies and fruits, or added as a topping to almost anything!
Avocado is also easily digested and contains over 25 essential nutrients including iron, magnesium, and essential fatty acids that help the body to function optimally. Avocados increase the body’s ability to assimilate nutrients, so they are a wonderful addition to green leafy salads to ensure proper absorption of all the vitamins and minerals.
They are an excellent source of glutathione, which helps to boost the immune system, strengthen the heart, rebuild the nervous system, and slow the aging process. The monounsaturated fats in avocados reverse insulin resistance, which helps to steady blood sugar levels.
Due to its nutritional profile, avocado is one of the closest foods to mother’s breast milk, being a complete and easily assimilated food with protein ratios that are equal to breast milk. Avocados are high in folate, which is essential for women in childbearing years and is also known to aid in preventing strokes and reducing the risk of heart disease. Try adding a couple avocados to your diet each week and enjoy the benefits of this delicious and health promoting food.
Sweet Cilantro Lime Dressing
Ingredients:
1 large avocado
2 medjool dates, pits removed
Entire bunch cilantro
1 or 2 limes, juiced
optional: juice of one orange*
Directions:
Blend all ingredients until smooth, adding orange juice* (or water) as needed to desired consistency, about ½ cup.
Enjoy over tender leafy greens, sunflower sprouts and veggie fruits such as tomato, cucumber, and sweet bell pepper.
Avocado is one of the world’s most perfect foods. It’s incredibly delicious and so versatile. Avocado can be used to make dips, dressings, sauces, smoothies, soups and desserts, and is wonderful added to salads, sandwiches, stuffed with other veggies and fruits, or added as a topping to almost anything!
Avocado is also easily digested and contains over 25 essential nutrients including iron, magnesium, and essential fatty acids that help the body to function optimally. Avocados increase the body’s ability to assimilate nutrients, so they are a wonderful addition to green leafy salads to ensure proper absorption of all the vitamins and minerals.
They are an excellent source of glutathione, which helps to boost the immune system, strengthen the heart, rebuild the nervous system, and slow the aging process. The monounsaturated fats in avocados reverse insulin resistance, which helps to steady blood sugar levels.
Due to its nutritional profile, avocado is one of the closest foods to mother’s breast milk, being a complete and easily assimilated food with protein ratios that are equal to breast milk. Avocados are high in folate, which is essential for women in childbearing years and is also known to aid in preventing strokes and reducing the risk of heart disease. Try adding a couple avocados to your diet each week and enjoy the benefits of this delicious and health promoting food.
Sweet Cilantro Lime Dressing
Ingredients:
1 large avocado
2 medjool dates, pits removed
Entire bunch cilantro
1 or 2 limes, juiced
optional: juice of one orange*
Directions:
Blend all ingredients until smooth, adding orange juice* (or water) as needed to desired consistency, about ½ cup.
Enjoy over tender leafy greens, sunflower sprouts and veggie fruits such as tomato, cucumber, and sweet bell pepper.
Aloe Grape Slushy (Adapted from Medical Medium)
Get the incredible healing benefits of aloe vera in this sweet grape slushy. Refreshing and delicious, this slushy makes a wonderful light breakfast or snack. If you suffer with constipation, you might find the combination of grapes and aloe vera in this drink bring you welcome relief!
Grapes contain high amounts of powerful antioxidants known as bioflavonoids, resveratrol, and anthocyanins. These phytochemicals are anti-inflammatory, anti-viral, anti-microbial, anti-aging, and anti-cancerous and provide protection against anemia, degenerative nerve diseases, heart disease, viral and fungal infections, Alzheimer’s, autoimmune disorders, and all forms of cancer. Grapes can also help provide relief from asthma, migraines, constipation, gastritis, chronic acidosis, indigestion, kidney disorders, fatigue, and vision problems.
Fresh aloe leaf gel binds onto toxic debris in the intestinal tract and carries it out of the colon during elimination. Aloe also reduces poisons and toxins in the intestinal tract so that they don’t travel up to the liver. It expels and diminishes ammonia inside the intestinal tract that otherwise seeps into the liver when food is putrefying due to low hydrochloric acid and bile production.
Aloe also works wonders for assimilation, circulation, and elimination. It is known to purify the blood, reduce inflammation, ease arthritis pain, prevent kidney stones, lower high cholesterol, prevent Candida, boost physical endurance, benefit cardiovascular health, and protect the body from oxidative stress. Aloe soothes ulcers, hemorrhoids, gastritis, diverticulitis, colitis, irritable bowel syndrome, and other digestive disorders. Aloe provides recovery from fatigue and aids in muscle function as well as optimal utilization of several vitamins, minerals, and enzymes. It’s alkaline nature, helps to soothe acidosis and alkalinize the whole body.
Aloe Grape Slushy
Ingredients:
Fresh aloe leaf gel
A cup or two of grapes
Ice as needed
Directions:
Filet the aloe leaf, remove center, and discard peel. Place all the ingredients in a blender and blend until smooth. Serve immediately
Notes: Frozen grapes can be used in place of fresh - in this case remove or reduce the amount of ice. This is also an excellent grape juice recipe with or without the aloe. The darker the grape (purple or black vs. green) the deeper detoxification properties. My favorite variation on this recipe is with green cotton candy grapes!
Get the incredible healing benefits of aloe vera in this sweet grape slushy. Refreshing and delicious, this slushy makes a wonderful light breakfast or snack. If you suffer with constipation, you might find the combination of grapes and aloe vera in this drink bring you welcome relief!
Grapes contain high amounts of powerful antioxidants known as bioflavonoids, resveratrol, and anthocyanins. These phytochemicals are anti-inflammatory, anti-viral, anti-microbial, anti-aging, and anti-cancerous and provide protection against anemia, degenerative nerve diseases, heart disease, viral and fungal infections, Alzheimer’s, autoimmune disorders, and all forms of cancer. Grapes can also help provide relief from asthma, migraines, constipation, gastritis, chronic acidosis, indigestion, kidney disorders, fatigue, and vision problems.
Fresh aloe leaf gel binds onto toxic debris in the intestinal tract and carries it out of the colon during elimination. Aloe also reduces poisons and toxins in the intestinal tract so that they don’t travel up to the liver. It expels and diminishes ammonia inside the intestinal tract that otherwise seeps into the liver when food is putrefying due to low hydrochloric acid and bile production.
Aloe also works wonders for assimilation, circulation, and elimination. It is known to purify the blood, reduce inflammation, ease arthritis pain, prevent kidney stones, lower high cholesterol, prevent Candida, boost physical endurance, benefit cardiovascular health, and protect the body from oxidative stress. Aloe soothes ulcers, hemorrhoids, gastritis, diverticulitis, colitis, irritable bowel syndrome, and other digestive disorders. Aloe provides recovery from fatigue and aids in muscle function as well as optimal utilization of several vitamins, minerals, and enzymes. It’s alkaline nature, helps to soothe acidosis and alkalinize the whole body.
Aloe Grape Slushy
Ingredients:
Fresh aloe leaf gel
A cup or two of grapes
Ice as needed
Directions:
Filet the aloe leaf, remove center, and discard peel. Place all the ingredients in a blender and blend until smooth. Serve immediately
Notes: Frozen grapes can be used in place of fresh - in this case remove or reduce the amount of ice. This is also an excellent grape juice recipe with or without the aloe. The darker the grape (purple or black vs. green) the deeper detoxification properties. My favorite variation on this recipe is with green cotton candy grapes!
Pasta Pesto - Raw vegan pasta pesto! Zucchini noodles are created by spiralizing raw zucchini and topped with a raw vegan pesto sauce. The two main players in this dish are Zucchini and Basil, both contain powerful healing properties:
The zucchini or courgette is a summer squash, of Mesoamerican origin, which can reach nearly 1 m in length, but is usually harvested when still immature at about 15 to 25 cm. A zucchini is a thin-skinned cultivar of what in Britain and Ireland is referred to as a marrow. In South Africa, a zucchini is known as a baby marrow. Zucchini is an excellent hydrator, consisting of 95% water in it's raw form. Zucchini provides high levels of potassium that helps reduce blood pressure. It also contains moderate levels of folate that breaks down amino acids like homocysteine that cause heart attacks and strokes. The considerable amount of magnesium helps in keeping blood pressure at a normal rate and the heart beat at a steady rhythm. The carotenoid Beta-carotene found in high quantities in zucchini can be converted into vitamin A in the body. The presence of Vitamin A in the squash helps in active cell development in the eyes, which enhances vision and helps in preventing age-related medical conditions affecting the eyes such as macular degeneration.Zucchini is also a good source of Vitamin C, a powerful anti-oxidant that plays a huge role in keeping the immune systems healthy and fighting respiratory problems. The anti-inflammatory properties help keep the lungs open and clear. Zucchini contains calcium that helps the nervous system to function properly and gives strength to the bones and teeth. The high-fiber content in zucchini helps in lowering cholesterol. The high levels of vitamin A and Vitamin C delays the beginning of atherosclerosis by keeping the cholesterol from oxidizing the body’s blood vessels. Zucchini rids the body of excess toxins. The benefits of zucchini are immense and not limited to just these. This versatile summer squash is also healthy for the skin rejuvenation, giving skin a glow and restoring its moisture. Recent studies indicate that zucchini assists in reducing symptoms of prostatic hypertrophy (BOH), a condition in which there is an enlargement of the prostate gland. Complications with urination and sexual functioning can thus be checked. The anti-inflammatory properties can also play a significant role in the protection against diabetes. (https://www.vegkitchen.com/5-surprising-health-benefits-of-zucchini/)
Basil is an herbal antibiotic, antiseptic, carminative, and appetizer that has an special affinity for the stomach. Basil significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. It also contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as colitis, IBS, crohn’s and celiac disease. It is also highly antibacterial and antiviral making it effective against bacterial infections, intestinal parasites, colds, flu, mono, shingles, and herpes. Basil is a rich source of magnesium which relaxes muscles and blood vessels and supports cardiovascular health by lowering the risk of irregular heart rhythms and spasms. (Medical Medium)
Pasta Pesto
Ingredients:
Pasta - One to two large Zucchini, juice of 1/2 lemon
Pesto - Basil, garlic, olive oil*, one handful pumpkin seeds, walnuts, or pine nuts, juice of 1 to 2 lemons. Variations include adding fresh greens including kale, spinach, nettle, dandelion, or alternate herbs including cilantro, parsley, or green onion.
*Omit oil if avoiding processed fat
Directions:
Spiralize the zucchini, squeeze 1/2 lemon onto the noodles, cover and let sit in a sunny window or warm spot.
Pulse pesto ingredients in bullet or blender until desired consistency is reached. If oil is omitted use additional lemon juice or date water
Mix ingredients and let sit in the sun or serve pasta topped with a side of pesto to taste. Top with tomato and fresh herbs
Suggestions:
Make it Wild!
Add fresh Nettle, up to 1:1 ratio of nettle to herbs. Nettle is nourishing to the liver, kidneys, blood, skin - Wildly Alkaline, Nettle promotes and supports the body's detoxification and regeneration capabilities. (Blending raw nettle in the blender or bullet removes her stings)
Include a small amount (two to six leaves) of fresh Dandelion leaves in any pesto recipe! Dandelion leaves adds a bitter taste, use in moderation. (Unlike Nettle which can be used generously due to it's mild and pleasing taste) However, even in small amounts Dandelion adds tremendous medicinal value as a rich food source; complete in protein (amino acids) and used since antiquity as a blood cleanser, tonic, and digestive aid. (Katrina Blair, The Wild Wisdom of Weeds)
Top with dandelion flower petals! Nutritive, sweet, and delicious, Dandelion flowers can be cut at the base which yield hundreds of flower petals adding a beautiful and medicinal touch to any dish.
The zucchini or courgette is a summer squash, of Mesoamerican origin, which can reach nearly 1 m in length, but is usually harvested when still immature at about 15 to 25 cm. A zucchini is a thin-skinned cultivar of what in Britain and Ireland is referred to as a marrow. In South Africa, a zucchini is known as a baby marrow. Zucchini is an excellent hydrator, consisting of 95% water in it's raw form. Zucchini provides high levels of potassium that helps reduce blood pressure. It also contains moderate levels of folate that breaks down amino acids like homocysteine that cause heart attacks and strokes. The considerable amount of magnesium helps in keeping blood pressure at a normal rate and the heart beat at a steady rhythm. The carotenoid Beta-carotene found in high quantities in zucchini can be converted into vitamin A in the body. The presence of Vitamin A in the squash helps in active cell development in the eyes, which enhances vision and helps in preventing age-related medical conditions affecting the eyes such as macular degeneration.Zucchini is also a good source of Vitamin C, a powerful anti-oxidant that plays a huge role in keeping the immune systems healthy and fighting respiratory problems. The anti-inflammatory properties help keep the lungs open and clear. Zucchini contains calcium that helps the nervous system to function properly and gives strength to the bones and teeth. The high-fiber content in zucchini helps in lowering cholesterol. The high levels of vitamin A and Vitamin C delays the beginning of atherosclerosis by keeping the cholesterol from oxidizing the body’s blood vessels. Zucchini rids the body of excess toxins. The benefits of zucchini are immense and not limited to just these. This versatile summer squash is also healthy for the skin rejuvenation, giving skin a glow and restoring its moisture. Recent studies indicate that zucchini assists in reducing symptoms of prostatic hypertrophy (BOH), a condition in which there is an enlargement of the prostate gland. Complications with urination and sexual functioning can thus be checked. The anti-inflammatory properties can also play a significant role in the protection against diabetes. (https://www.vegkitchen.com/5-surprising-health-benefits-of-zucchini/)
Basil is an herbal antibiotic, antiseptic, carminative, and appetizer that has an special affinity for the stomach. Basil significantly benefits the stomach during digestion and can provide immediate relief from gas, stomach cramps, and nausea. It also contains powerful anti-inflammatory properties and can provide relief for inflamed bowel conditions such as colitis, IBS, crohn’s and celiac disease. It is also highly antibacterial and antiviral making it effective against bacterial infections, intestinal parasites, colds, flu, mono, shingles, and herpes. Basil is a rich source of magnesium which relaxes muscles and blood vessels and supports cardiovascular health by lowering the risk of irregular heart rhythms and spasms. (Medical Medium)
Pasta Pesto
Ingredients:
Pasta - One to two large Zucchini, juice of 1/2 lemon
Pesto - Basil, garlic, olive oil*, one handful pumpkin seeds, walnuts, or pine nuts, juice of 1 to 2 lemons. Variations include adding fresh greens including kale, spinach, nettle, dandelion, or alternate herbs including cilantro, parsley, or green onion.
*Omit oil if avoiding processed fat
Directions:
Spiralize the zucchini, squeeze 1/2 lemon onto the noodles, cover and let sit in a sunny window or warm spot.
Pulse pesto ingredients in bullet or blender until desired consistency is reached. If oil is omitted use additional lemon juice or date water
Mix ingredients and let sit in the sun or serve pasta topped with a side of pesto to taste. Top with tomato and fresh herbs
Suggestions:
Make it Wild!
Add fresh Nettle, up to 1:1 ratio of nettle to herbs. Nettle is nourishing to the liver, kidneys, blood, skin - Wildly Alkaline, Nettle promotes and supports the body's detoxification and regeneration capabilities. (Blending raw nettle in the blender or bullet removes her stings)
Include a small amount (two to six leaves) of fresh Dandelion leaves in any pesto recipe! Dandelion leaves adds a bitter taste, use in moderation. (Unlike Nettle which can be used generously due to it's mild and pleasing taste) However, even in small amounts Dandelion adds tremendous medicinal value as a rich food source; complete in protein (amino acids) and used since antiquity as a blood cleanser, tonic, and digestive aid. (Katrina Blair, The Wild Wisdom of Weeds)
Top with dandelion flower petals! Nutritive, sweet, and delicious, Dandelion flowers can be cut at the base which yield hundreds of flower petals adding a beautiful and medicinal touch to any dish.
Living Salsa (adapted from Medical Medium)
Fresh Tomato Salsa is one of the most versatile recipes to add flavor and nutrients to any meal. Try it as a dip; a topping for salads, steamed or baked vegetables, potato nachos, or pasta; or in lettuce wraps, collard wraps, nori rolls, potato tortillas, sweet potato tortillas, or any other meal you enjoy!
Tomatoes: Harness critical micronutrients, phytochemicals, vitamins, and minerals to support many functions of the liver. Lycopene is a beloved nutrient that the liver admires: the liver uses it to shield itself from cell damage, plus lycopene helps the liver detox red blood cells safely, smoothly, and efficiently. The fruit acids in tomatoes help keep the gallbladder healthy, helping rid sludge from the gallbladder and even reduce gallstone size. Even poorly grown tomatoes have a high mineral content. These minerals often get to the deep, inner core of the liver, helping prevent disease where it commonly starts for people. Tomatoes grow at night, under the moonlight, and the liver also responds to moonlight—when it’s a full moon, the liver tends to work harder at cleaning, filtering, and processing in the wee hours of the morning. When organic or heirloom tomatoes are in the diet, the full moon energy that they collected during their growing cycle works with the liver’s ability to cleanse. If you’re avoiding tomatoes due to trendy nightshade hatred that constantly recirculates over and over again, you’re missing out on keeping your liver healthy and preventing disease.
Onions: Very similar to garlic, onions have antimicrobial sulfur compounds that expel unfriendly pathogens from the liver. Onions have a disinfecting quality for the liver, keeping it from becoming inflamed. They also improve the temperature control or “thermostat” of the liver so it can heat and cool itself properly.
Fresh Tomato Salsa Ingredients:
4-5 medium-sized tomatoes, finely chopped
1/2 red onion, finely chopped
3 tbsp lime juice
1 small garlic clove, finely minced
1/2 serrano chili or jalapeno, finely minced
1/3 cup chopped fresh cilantro
Sea salt (optional)
1/2 tsp ground cumin (optional)
Directions:
Combine all the ingredients to a medium-sized bowl and mix well. Serve immediately or refrigerate until needed.
Options:
Make it Sweet! Add fresh pineapple, papaya, or mango
Make it Wild! Add a few fresh Dandelion leaves or top with wild onion flowers. (Wild onion flowers are found abundantly in most climates, however, proper identification by an herbalist is required prior to eating)
Fresh Tomato Salsa is one of the most versatile recipes to add flavor and nutrients to any meal. Try it as a dip; a topping for salads, steamed or baked vegetables, potato nachos, or pasta; or in lettuce wraps, collard wraps, nori rolls, potato tortillas, sweet potato tortillas, or any other meal you enjoy!
Tomatoes: Harness critical micronutrients, phytochemicals, vitamins, and minerals to support many functions of the liver. Lycopene is a beloved nutrient that the liver admires: the liver uses it to shield itself from cell damage, plus lycopene helps the liver detox red blood cells safely, smoothly, and efficiently. The fruit acids in tomatoes help keep the gallbladder healthy, helping rid sludge from the gallbladder and even reduce gallstone size. Even poorly grown tomatoes have a high mineral content. These minerals often get to the deep, inner core of the liver, helping prevent disease where it commonly starts for people. Tomatoes grow at night, under the moonlight, and the liver also responds to moonlight—when it’s a full moon, the liver tends to work harder at cleaning, filtering, and processing in the wee hours of the morning. When organic or heirloom tomatoes are in the diet, the full moon energy that they collected during their growing cycle works with the liver’s ability to cleanse. If you’re avoiding tomatoes due to trendy nightshade hatred that constantly recirculates over and over again, you’re missing out on keeping your liver healthy and preventing disease.
Onions: Very similar to garlic, onions have antimicrobial sulfur compounds that expel unfriendly pathogens from the liver. Onions have a disinfecting quality for the liver, keeping it from becoming inflamed. They also improve the temperature control or “thermostat” of the liver so it can heat and cool itself properly.
Fresh Tomato Salsa Ingredients:
4-5 medium-sized tomatoes, finely chopped
1/2 red onion, finely chopped
3 tbsp lime juice
1 small garlic clove, finely minced
1/2 serrano chili or jalapeno, finely minced
1/3 cup chopped fresh cilantro
Sea salt (optional)
1/2 tsp ground cumin (optional)
Directions:
Combine all the ingredients to a medium-sized bowl and mix well. Serve immediately or refrigerate until needed.
Options:
Make it Sweet! Add fresh pineapple, papaya, or mango
Make it Wild! Add a few fresh Dandelion leaves or top with wild onion flowers. (Wild onion flowers are found abundantly in most climates, however, proper identification by an herbalist is required prior to eating)
Parsley Tabouli (Adapted from Medical Medium)
Though it could technically be grouped with the other aromatic herbs, parsley is in a class of its own because of its skill at alkalizing all the body systems. You’ve no doubt heard of the concept of body acidity and alkalinity—that when the body becomes acidic, disease can occur. Well, wherever parsley is sold, it should come with a sign that says, “Fights acidosis more than anything else.” Normally, alkalizing foods only have the ability to promote alkalinity in one or two body systems, so other systems can remain acidic. Used appropriately and on a regular basis, parsley can alkalize the entire body, crossing body systems and driving out acidity across the board. Mineral salts are a large part of what makes parsley so alkalizing—parsley’s specialized mineral salts bind onto unproductive acids in the body to drive them out.
Though it could technically be grouped with the other aromatic herbs, parsley is in a class of its own because of its skill at alkalizing all the body systems. You’ve no doubt heard of the concept of body acidity and alkalinity—that when the body becomes acidic, disease can occur. Well, wherever parsley is sold, it should come with a sign that says, “Fights acidosis more than anything else.” Normally, alkalizing foods only have the ability to promote alkalinity in one or two body systems, so other systems can remain acidic. Used appropriately and on a regular basis, parsley can alkalize the entire body, crossing body systems and driving out acidity across the board. Mineral salts are a large part of what makes parsley so alkalizing—parsley’s specialized mineral salts bind onto unproductive acids in the body to drive them out.