Saturday, August 29, 2015

Raw Foods for the Rest of Us: Kale, Mushroom & Sardine Meal

Dear Friends!

For the past two (2) weeks 50% of my food has been raw kale, 23% has been fresh fruit (bananas and mangoes) and 25% has been dairy - mostly nonfat (ideally) or lowfat regular and Greek-style yogurt, plain and vanilla, and various cheeses (ideally lowfat/part skim Mozzarella).

Being nutrient dense (Google kale, sardines, and mangoes for their impressive nutritional benefits), these foods provide the vitamins, minerals, and enzymes I seek for my particular health issues.

They are perfect for dealing with obesity, hypertension/high blood pressure, and diabetic symptoms.
Sardines are rich in Omega-3s (among other things), dairy is rich in calcium and potassium, mangoes lower blood glucose, and the superfood kale dwarfs all of the above, including over 100% of your RDA of Vitamin C!
 Mushrooms, which I also have been enjoying lately, are excellent for high blood pressure in that they are, by volume, much higher in potassium than bananas are.

I've also been eating at least 6 large cloves of garlic a day with my savory meals, and this is also very good for high blood pressure.

Other condiments in my meals:

Apple cider vinegar
Cayenne pepper
"Light" salt (50% potassium)
Onion powder
Raw, cold-pressed, expeller-pressed virgin or extra virgin coconut oil.

Today's recipe:

Kale, Mushroom & Sardine Meal

Big bowl of raw kale, rinsed
Some mushrooms, sliced
2-3 cans water-packed, mustard sauce-packed, or hot sauce-packed (but not oil-packed) sardines
Some garlic cloves, peeled, and the soft white paper wrapping thrown into the meal (very healthy!)
A raw, healthy fat like extra virgin coconut oil or extra virgin olive oil.

Put rinsed kale in big bowl.
Tear or cut with a small sharp knife the leaves from any thick stems.
Discard/compost/save for other use the large thick stems.
Tear kale leaves into bite-sized pieces. 
Slice mushrooms likewise.
Open and empty cans of sardines, liquid and all. The liquid brings most of the flavor and salt. You will not likely need to add salt (I don't, and I like using salt!).
Stir together and let the kale and mushrooms absorb the liquid and flavors of the sardines.
Slice several large cloves of garlic.
Add garlic to meal.
Drizzle some healthy fat over the meal (today I used raw extra virgin coconut oil, which is known to be a natural anti-depressant, weight loss aid, energy increaser, and blood pressure reducer.
Sprinkle a generous amount of onion powder.
Sprinkle some apple cider vinegar.
Sprinkle some cayenne pepper (a blood purifier also very helpful in healing hypertension/lowering blood pressure).
Stir and taste, and re-season as desired.

Take a picture of it and/or otherwise share with others.
Enjoy and stay healthy!

Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 

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