Cumin (español: comino) is a flowering plant in the family Apiaceae, native to a territory that stretches from the Middle East to India. Its seeds, which are contained within a fruit are dried and used whole or ground in the cuisines of many cultures. Cumin has a high content of nutrients such as iron (512% of the Daily Value in 100 g), thiamine, magnesium, and manganese, but it is used in tiny quntities (less than 1/2 teaspoon in a typical recipe). Although cumin is thought to have uses in traditional medicine, there is no high-quality evidence that it is safe or effective as a therapeutic agent. It is, however, indispensable in many Mexican dishes and other international cuisines.
Pour off the soaking water, rinse the beans, and add 2-3 cups of water
Cook the beans until tender with 2-3 slices of onion, 1 diced tomato 1 clove of minced garlic, a few sprigs of cilantro, and the ancho chile (remove the seeds); add salt to taste when they finish cooking
In a large pot, saute the other TOMATO, diced, with the rest of the onion, diced, and the GREEN CHILE, finely chopped with the seeds removed
Add the cooked BEAN mixture to the sauteed vegetables, stir well, and heat through; you can mash the beans lightly or serve them whole
Hominy, or nixtamal is produced from dried maize (corn) treated with an alkali in a process called nixtamalization. Hominy is also a favorite in the southern United States, often served in the ground-up version known as hominy grits.
Tortillas (and all their variations–enchiladas, gorditas, tostadas and sopes to name a few) tamales, and atole, a thick drink, are made from nixtamal masa (dough). Pozole features the nixtamal grains.
Chia is a healthful and effective thickening agent. Use 1 cup of your favorite fruit and adjust the sweetener to your taste for tasty jam of any flavor.
preparation
ingredients
PREP 20 min
1 c PITTED CHERRIES
COOK 15 min, MEDIUM HEAT
1 Tbsp HONEY
NEED SAUCEPAN
1 Tbsp CHIA SEEDS
INSTRUCTIONS
1. Combine CHERRIES and HONEY in saucepan over medium heat.
2. Cook 5 minutes, stirring gently; as they heat, mash the cherries gently with wooden spoon
3. Bring mixture to a boil; reduce heat and simmer for 10 minutes
4. Remove from heat and stir in CHIA SEEDS; mixture will thicken as it cools
5. When cool, adjust sweetness to taste; may be stored in refrigerator up to two weeks in airtight container
Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber.
Cherry (español: cereza) is the fruit of many plants of the genus Prunus, and is a fleshy drupe (stone fruit). Commercial cherries are obtained from cultivars of several species, such as the sweet Prunus avium and the sour Prunus cerasus. Cherries contain antioxidants, phytochemicals, vitamins, nutrients, and fiber. These support a healthy system and may reduce the risk of certain types of cancers.
Phytochemicals protect against certain enzymes that can lead to inflammation. This can help reduce arthritis pain. Cherries are a good source of vitamin C and potassium. Potassium can reduce the risk of hypertension and stroke, and cherries have more per serving than strawberries or apples. Compared to sweet cherries, raw sour cherries contain 50% more vitamin C per 100 g (12% DV) and about 20 times more vitamin A (8% DV). Recipe for Cherry Jam
Cilantro is especially rich in Vitamin K, which aids in healthy blood clotting.
Coriander (español: cilantro) (Coriandrum sativum), also known as Chinese parsley or cilantro, is related to parsley, carrots, and celery. All parts of the plant are edible, but the fresh leaves and the dried seeds are the parts most used in cooking. It may help lower blood sugar, fight infections, and promote heart, brain, skin, and digestive health. In the United States, Coriandrum sativum seeds are called coriander, while its leaves are called cilantro. Coriander seeds, extract, and oils may all help lower blood sugar. Animal studies suggest that coriander seeds reduce blood sugar by promoting enzyme activity that helps remove sugar from the blood. Coriander offers several antioxidants, which prevent cellular damage caused by free radicals. Some animal and test-tube studies suggest that coriander may lower heart disease risk factors, such as high blood pressure and LDL (bad) cholesterol levels. Many brain ailments, including Parkinson’s, Alzheimer’s, and multiple sclerosis, are associated with inflammation. Coriander contains antimicrobial compounds that may help fight certain infections and foodborneillnesses. Dodecenal, a compound in coriander, may fight bacteria like Salmonella, which can cause life-threatening food poisoning.
Cilantro can grow roots if the stems are placed in a glass of water. Once the roots are long enough, plant them in a pot. In a few weeks new sprigs will be starting, and in a few months you’ll have a full plant. How to grow plants with cuttings from the kitchen.
Nutrition: 3.5 oz cilantro (100 g)
calories 23 calcium 7% DV carbohydrates 3.67 g fat 0.52 g fiber 2.8 g folate 16% DV iron 14% DV magnesium 7% DV manganese 20% DV niacin 7% DV pantothenic acid 11% DV phosphorous 7% DV potassium 11% DV protein 2.13 g riboflavin 14% DV sodium 3% DV sugar 0.87 g thiamine 6% DV zinc 5% DV vitamin A 42% DV vitamin B6 11% DV vitamin C 33% DV vitamin E 17% DV vitamin K 295% DV
One cup of chayote provides 31% of daily folate requirements and 17% of Vitamin C.
Chayote (español: chayote) (Sechium edule) is a type of squash that belongs to the gourd family. Chayote is green and pear-shaped with a white inner flesh that is mild, sweet, juicy and crisp. The chayote plant is perennial and native to the tropics of the Western Hemisphere. Chayote is available year-round but its peak season is fall.
It is loaded with B vitamins, potassium and vitamin C. Chayote is rich in folate, a B vitamin essential to cell division and DNA formation. Extracts of chayote leaf, stem and seed have antimicrobial benefits against strains of bacteria, even some that are antibiotic-resistant.
A folate deficiency can lead to lack of energy, poor immune function and impaired digestion. Folate is especially important nutrient for pregnant women to prevent birth defects like spina bifida.
Nutrition: 1 cup chayote
calories 25 carbohydrates 6 g fat 0 g fiber 2.2 g folate 31% DV magnesium 4% DV manganese 12% DV niacin 3% DV potassium 5% DV protein 1.1 g sugar 2.2 g zinc 7% DV vitamin B6 5% DV vitamin C 17% DV vitamin K 7% DV
Chaya is recommended in folk medicine for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems.
The scientific name of chaya (español: chaya) is cnidoscolus aconitifolius. It is known as Chaya or Mayan Tree Spinach. It is a large fast-growing perennial shrub that is believed to have originated on the Yucatan peninsula. Chaya can be cooked just like spinach, and is an excellent addition to a stir-fry. It is high in protein, vitamins, calcium, iron and antioxidants. In folk medicine, chaya is recommended for diabetes, obesity, kidney stones, hemorrhoids, acne, and eye problems. Chaya shoots and leaves serve as a laxative, diuretic, and circulation stimulant. They are used to improve digestion, to stimulate lactation, and to harden the fingernails. Like most food plants such aslimabeans, cassava, and many leafy vegetables, the leaves contain hydrocyanic glycosides, a toxic compound easily destroyed by cooking. Even though some people eat raw chaya leaves, it is risky to do so.
WARNING: Chaya leaves must be cooked; raw leaves are toxic
Chaya is believed to have these and other health benefits:
Improve blood circulation Aid digestion Improve vision Help lower cholesterol Help reduce weight Prevent coughs Increase calcium Deconges and disinfect lungs Prevent anemia Improve memory and brain function Combat arthritis Improve glucose metabolism and prevent diabetes.
Celery provides 37% of the daily requirement of Vitamin K, which plays a role in blood clotting, bone metabolism, and regulating blood calcium levels.
Celery (español: apio) has the scientific name Apium graveolens. is a vegetable in the plant family called Apiaceae. Celery stalks are the best-known part of this plant, but the green leaves and seeds are edible and beneficial too. Celery seeds are known to help lower inflammation and fight bacterial infections. Celery is high in antioxidants, beneficial enzymes, fiber, vitamins, minerals, flavonoids and polyphenols. Celery supports liver, skin, eye and digestive health. Parts of this vegetable were administered in folk medicine as natural anti-hypertensive agents. Recent pharmacological studies have demonstrated antioxidant and anti-inflammatory activities. Celery acts as a natural detox tonic that may prevent sickness because of its hydrating qualities and high nutritional content.
Nutrition Facts: 1 cup chopped raw celery (100 g)
calories 16.2 carbohydrates 3.5 g calcium 4% DV fat 0.2 g fiber 1.6 g folate 9% DV magnesium 3% DV manganese 5% DV potassium 8% DV protein 0.7 g riboflavin 3% DV vitamin A 9% DV vitamin B6 4% DV vitamin C 5% DV vitamin K 37% DV
Cashews pack 67% of the daily copper requirement, needed to form red blood cells.
Cashews (español: marañón) are commonly referred to as nuts, but they are really seeds, native to Brazil but grown in many other warm climates nowadays. They are rich in nutrients and are reported to help with weight loss, blood sugar control, and a healthy heart.
Nutrition: 1 ounce (28 g) raw unsalted cashews
calories 157 carbohydrates 9 g copper 67% DV fat 12 g fiber 1 g iron 11% DV magnesium 20% DV manganese 20% DV phosphorous 13% DV protein 5 g selenium 10% DV thiamine 10% DV zinc 15% DV vitamin B6 7% DV vitamin K 8% DV
A recipe for fruit salad serves as inspiration more than strict guidance. You can add or omit ingredients to your taste. Fruit salad is full of nutrients! It is quick and easy, but if you have time and artistic inclination, you can create elaborate fruit arrangements for special occasions.
PREP 30 min / SERVES 4
INGREDIENTS
1 ripe BANANA
1 c PINEAPPLE, diced
1/2 c BLUEBERRIES
1/2 c BLACKBERRIES
1 c STRAWBERRIES
2 CLEMENTINES, peeled and in sections
2 KIWIS, peeled and sliced
1/4 c HONEY
1 Tbsp LIME JUICE
DIRECTIONS
Whisk the HONEY and LIME JUICE together
Mix all fruits together, toss lightly, add honey mixture just before serving
The varied tastes and textures of beets, apples, pistachios, and greens combined with a sweet and sour vinaigrette make this salad as delicious as it is nutritious.
PREP 20 min
SERVES 4
INGREDIENTS
2 BEETS, SLICED, RAW OR STEAMED
1 APPLE, THINLY SLICED
1 c LETTUCE
1/2 c PISTACHIOS, PEELED
2 Tbsp HONEY
2 Tbsp WHITE WINE VINEGAR
2 Tbsp DIJON MUSTARD
6 Tbsp OLIVE OIL
DIRECTIONS
Tear or chop washed LETTUCE as desired.
Toss the BEETS and APPLES together
To make dressing, whisk together HONEY, VINEGAR, and MUSTARD, drizzle OLIVE OIL slowly into the mixture as you continue to whisk
Beets are low in calories and a source of many nutrients, including fiber, folate and vitamin C and contain nitrates and pigments that help lower blood pressure and improve athletic performance.
Carrots get their bright orange color from beta carotene, an antioxidant that your body converts into vitamin A.
The carrot (español: zanahoria) is an humble root vegetable favored by Bugs Bunny and generations of parents. You can eat carrots raw or cooked. They are weight-loss-friendly and have been linked to lower cholesterol levels and improved eye health. Carotene antioxidants have been linked to a reduced risk of cancer.
The nopal is known for high antioxidant, vitamin, and mineral content.
The nopal cactus, native to Mexico, is commonly known in English as the prickly pear cactus (español: nopal ).
Nopales are the pads of the nopal cactus. Sauteed nopales can be added to many dishes, such as salads, quesadillas or scrambled eggs. The sweet and colorful prickly pears, called tunas in Spanish, are delicious just as they are. Just peel and eat. The prickly pear fruit contains the flavonoids kaempferol and quercetin, which are antioxidant and anti-inflammatory.
Cabbage is low in calories and rich in Vitamins K and C
Cabbage is a leafy green, red (purple), or white (pale green) biennialplant grown as an annual vegetable crop for its dense-leaved heads. It is closely related to broccoli and cauliflower; Brussels sprouts; and Savoy cabbage. Cabbage can be eaten raw, steamed, or pickled, as in sauerkraut or kimchi.
Apples have a low glycemic index (GI), 29–44, but they are rich in simple sugars like fructose, sucrose, and glucose,
An apple (español: manzana) is a sweet, edible fruit produced by an apple tree (Malus domestica). Apple trees, which originated in Central Asia. They are cultivated worldwide. Its wild ancestor, Malus sieversii, is still found today. There are more than 7,500 known cultivars of apples, resulting in a range of desired characteristics. Trees and fruit are prone to a number of fungal, bacterial and pest problems, which can be controlled by organic and non-organic means. In 2010, the fruit’s genome was sequenced as part of research on disease control and selective breeding in apple production.
A sophisticated vegan entree or a tasty side dish.
PREP 10 min
COOK 15 min
MEDIUM HEAT
SERVES 4
INGREDIENTS
2 c BRUSSELS SPROUTS
2 CLOVES GARLIC, FINELY CHOPPED 1 1/2 c WATER 1 Tbsp NUTRITIONAL YEAST 2 Tbp DIJON MUSTARD 1/4 c BALSAMIC VINEGAR 2 Tbsp HONEY SALT AND PEPPER TO TASTE
DIRECTIONS
Wash BRUSSELS SPROUTS and cut in halves
Heat skillet to medium temperature, add GARLIC and BRUSSSELS SPROUTS stir lightly, and cook until brussels sprouts are crisp around the edges, about 5 minutes
Add WATER and cook until brussels sprouts are soft, 7-8 minutes
Whisk together MUSTARD, BALSAMIC VINEGAR, NUTRITIONAL YEAST, and HONEY, and drizzle the mixture over the brussels sprouts.
Garlic has been used as a traditional medicine as well as a food flavoring. It is a healthy and delicious addition to many dishes around the world. Its medicinal benefits for both cure and prevention require larger doses, which should be taken with the supervision and advice of a knowledgeable medical practitioner.
Nutritional Yeast can be used as a flavor enhancer in cheese substitutes, mashed or fried potatoes, scrambled tofu, and popcorn. Some brands are fortified with additional B12.
Quinoa’s gluten-free seeds are rich in protein, fiber, B vitamins, and minerals in amounts greater than in many grains.
Quinoa (/ˈkiːnwɑː/ from Quechua kinwa or kinuwa) Chenopodium quinoa is a pseudocereal, a flowering plant related to spinach and amaranth. It originated in the Andean region of northwestern South America and was first eaten by human beings in the regions known today as Peru and Bolivia around three thousand years ago. The United Nations declared 2013 The International Year of Quinoa because of its nutrient value and potential to contribute to food security worldwide. Quinoa can be sprinkled on salads, added to soups and stir fries, eaten alone or combined with oatmeal and other grains as a cereal. Recipe for Fluffy Quinoa.
Fruit & Stuff 
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