There are many ways to obtain benefit from and utilize the healing power of plants:  infusions or decoctions for teas, juicing, extracts/tinctures/vinegars, poultices, compresses and salves, or essential oils for aromatherapy and massage.  Future articles here will provide information on a variety of these plant and herbal “medicines” and discuss techniques for employing them.

Ongoing research appears to indicate that increased consumption of fruit and vegetables substantially reduces risk for major cancers, heart disease, diabetes and many other debilitating conditions.  In addition to boosting the immune system and providing vital nutrients to the body, many can also be used therapeutically to target specific complaints.  The folk remedies dismissed by the medical establishment in years past are, today, proving to be effective for sound, scientific reasons.

Therefore, today, let’s address one of the simplest approaches: incorporating some of the most dynamic fruits, vegetables, herbs and spices into your regular diet.  Obviously, fresh ingredients are better, when available.

We probably all know, in general terms, which foods are deemed the most nutritionally rich, and why.  If we do manage to include them, however, the argument still continues over the best means of preparation to retain their advantages.

There are some persuasive reasons for eating larger quantities of “raw” foods.  Cooking at high temperatures (anything above 105 degrees F) can deplete valuable enzymes, oxygen, hormones, and phytochemicals.  Vitamins, minerals, carbohydrates, fats and proteins are still there, but in an altered state.  Without the enzymes, our bodies cannot metabolize these elements as efficiently; fats turn from cis fatty acids to trans fatty acids, creating free radicals and interfering with cell respiration.  In order to digest, the body must reproduce the destroyed enzymes; uncooked foods digest in 1/3 to 1/2 the time of cooked foods.

You don’t have to convert to a completely “raw” lifestyle, though; just think of all the fruits and vegetables that we normally eat in their natural state.  Think of juices, salads, cold soups, dips, fresh herbs and spices to vary the taste, raw honey, nuts, active culture yogurt…

It’s not an all or nothing proposition; include one or two raw dishes or snacks with your normal menu.  There are many amazingly creative recipes out there, from 5 minute quick-fix to labour-intensive masterpieces – the Internet is an infinite, best-ever resource for new cooking/food preparation ideas.   Here’s a classic to start with:  Zucchini noodles with walnut pesto or marinara sauce!  (You can warm the sauces if you’re undecided about totally “raw”.)

Zucchini Noodles

Serves 3 to 4

1. Slice 6 to 8 firm zucchini with a vegetable slicer to make thin, long noodles. If you don't have a spiral slicer, use a sharp knife to quarter zucchini length-wise, and cut the thinnest strips possible.

If possible, make zucchini noodles about six hours before serving, and let noodles sit in a bowl, uncovered, at room temperature - this improves the texture of the noodles.

Marinara Sauce

1 Cup Sun-Dried Tomatoes
1 1/2 Cups blended Tomatoes
2 Tbsp. chopped Onion
2 cloves Garlic, peeled
2 Tbsp. extra-virgin Olive Oil
1/2 Cup fresh Lemon Juice
Sea salt, to taste

1. Use a good blender to combine all ingredients to desired consistency.

2. Add to noodles, toss & serve; try with a side of avocado.

Walnut Pesto   

½ Cup Walnuts, soaked overnight (or 1 hour, minimum)
1 Tbsp. Pine Nuts, soaked overnight (or 1 hr. minimum)
1 ½ Cups fresh Basil Leaves
½ Cup Spinach Leaves
2 medium cloves Garlic
¼ Cup extra-virgin Olive Oil
Sea Salt, ground White Pepper to taste

1. In a food processor, blend everything except oil & seasoning with the “S” blade.

2. Slowly add oil through the food tube, then add salt & pepper to taste.

Yield:  1 Cup.  Keeps up to 5 days in fridge