From “Nourishing Traditions” by Sally Fallon

“Good broth will resurrect the dead,” says a South American proverb. A cure-all in traditional households and the magic ingredient in classic gourmet cuisine, stock or broth made from bones of chicken, fish and beef builds strong bones, assuages sore throats, nurtures the sick, puts vigor in the step and sparkle in your love life–so say grandmothers, midwives and healers. For chefs, stock is the magic elixir for making soul-warming soups and matchless sauces.

Science validates what our grandmothers knew. Rich homemade chicken broths help cure colds. Stock contains minerals in a form the body can absorb easily-not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.

Want to try to make your own broth? Here’s a link to a sumptuous Roasted Vegetable Stock.

A staple around the holidays, let’s explore this nutritional powerhouse that is pumpkin. A member of the Cucurbita family, including squash and cucumbers, pumpkin gets its name from the Greek word “pepon” for large melon. Seeds (pepitas) from related plants have been found in Mexico, dating back over 7000 years to 5500 B.C.

Pumpkins are chock full of beta-carotene, a powerful antioxidant. Research shows that people who eat a diet rich in beta-carotene are less likely to develop certain cancers. Pumpkins are also loaded with potassium, and zinc and are high in fiber.

Pumpkin seeds are nutritional powerhouses as well, and can be beneficial for people with kidney, prostate and gallbladder problems. They also help remove parasites from the intestines, and are a natural anti-inflammatory. Pumpkin seeds are high in protein, potassium, magnesium, zinc, iron, copper and essential fatty acids.

Although sometimes called a black cod, the sablefish is actually not a cod species. The wide-ranging, long-lived sablefish is popular in Japan, where most of the catch is marketed. Black cod is perhaps the richest, most succulent fish in the sea, with an omega-3 content as high as King salmon. This fish produces oil rich in vitamins A and D. Thanks to its richness, Alaska sablefish is exceptionally flavorful and very filling, so you only need about 4 ounces per portion.

Black Cod is ideal for grilling, roasting, broiling and pan searing but can also be slow cooked without losing its texture. The result, however you prepare it, is a flaky, pure white, rich tasting fish. Smoked sablefish has a nutty flavor and a unique texture and taste. As a result of its high oil content, it is excellent for making dips, mousses and fillings.

So what’s the deal with sprouted grains? Why are they better for us than flour products? The main benefit of sprouting any food is twofold: first, it releases vital nutrients and second, it makes those nutrients easier for the body to assimilate. You can sprout at home on your own but if you don’t have time you can now purchase sprouted foods. Let’s look at an example of a sprouted food at your local health food store or Whole Foods.

You may have heard of Ezekial breads and wraps, usually found in your health food store’s refrigerated or freezer section. To unlock the dormant grain energy and maximize nutritional value, Ezekial adds water to organic grains, which releases beneficial enzymes that sprout the grains. The resulting sprouted grain is richer in protein and vitamins than a regular bread made from dry, ground flour. You’ll notice that if you keep Ezekial breads and wraps out on your counter, they’ll spoil after only a few days. That’s a good thing! That means that they have life energy in them, which boosts your own energy when you eat them. See our Recipe section below for suggestions on how to use sprouted wraps.

Here’s a Top Ten list David Letterman never published. Pack up, kids, we’re going on a road trip QTQ-style!

1. Ezekial sprouted wrap with organic almond butter and sliced dried prunes, dates or figs

2. Veggie Surprise – cut jicama, cukes, celery, snap peas, and bell peppers

3. Fruit – fresh cherries, plums, peaches, apples, pears and oranges

4. Hard boiled eggs

5. Ezekial sprouted wrap with organic turkey slices, sprouts & spicy mustard

6. Plain yogurt with fresh berries

7. Hummus with veggies

8. Greens Plus Bar with Protein

9. Home Touch Trail Mix (see this month’s recipe)

10. Quesadilla with sprouted corn tortilla avocado, organic cheese and salsa

Everyone knows it’s healthy to eat fresh, uncooked fruits and vegetables every day. That isn’t a new concept. A raw food diet simply says that these foods should be most (if not all) of what we eat.

Potential Reasons to eat raw:

· Vitamins and micro-nutrients: Most vitamins and other micro-nutrients are damaged or destroyed at temperatures above 130 degrees. Many of these newly discovered micro-nutrients are thought to help prevent cancer and other diseases.

· Enzymes: Enzymes are the most heat sensitive of all nutrients, and are damaged or destroyed at temperatures above 118 degrees. Raw fruits, vegetables, nuts, and seeds contain the necessary enzymes to make digestion easier on our bodies.

· Water: Our bodies are 70% water. Fruits and vegetables have a high water content, which will keep you well hydrated.

· Good Fats: Natural fats are very sensitive to heat (think of avocadoes and flaxseed oil). Heated and processed fats no longer have antioxidant qualities, and can be carcinogenic. Cooked fats are also sticky (think of a lasagna pan), which can cause blockages in the arteries and digestive tract, inhibit the absorption of nutrients, and reduce the body’s ability to transport oxygen.

· Good Elimination: The soft, soluble fiber in fruits and tender green vegetables keeps you regular.

· Proper acid-alkaline balance: Processed food, pollution, and stress leave most people too acidic, which prevents optimal immune system functioning, and leaches alkaline minerals from the body. Fruits and vegetables help keep you alkaline.

Fruits, vegetables, fats, algae, seaweed, grasses and sprouts and superfoods are the main food groups in a raw foods diet. Some raw superfoods are goji berries, cacao (AKA raw chocolate), maca, bee pollen, coconut water and raw honey.

Wheatgrass first became widely known in the West in the 1930s, when a man named Charles Schnabel began touting its benefits. Schnabel claimed “15 pounds of wheatgrass is equivalent to 350 pounds of the choicest vegetables.” Although science hasn’t proven that claim, it has proven that wheatgrass has one of the highest concentrations of nutrients and is the fastest and easiest grass to grow. The best to way to absorb its goodness is by extracting the juice.

Wheatgrass works by filling nutritional gaps in the diet and cleansing the blood. It is high in vitamins A, C and E, containing the same amount of vitamin C as an orange. It is also an excellent source of essential B vitamins, which are necessary for normal brain and body development. Wheatgrass juice also contains many essential minerals (calcium, magnesium, potassium, iron, sodium) necessary for healthy bones, teeth, hair and skin.

Wheatgrass juice contains natural enzymes, which help the body’s defense mechanism by strengthening cells and removing poisons from the blood stream. It helps eliminate toxins accumulated from eating processed food, breathing polluted air and drinking impure water. Wheatgrass is approximately 70% crude chlorophyll, which can alkalize the body and have a highly energizing effect.

Wheatgrass also has a dilating effect on the blood vessels, allowing blood to flow more easily. This improved circulation means valuable nutrients can be distributed more efficiently throughout the body. It also has an effect on red blood cells, increasing the iron content in the blood.

Where To Get Wheatgrass

- Juice bars sell shots of wheatgrass

- Whole Foods Markets carry frozen wheatgrass juices in individual containers

- Grow your own wheatgrass at home (http://www.growwheatgrass.com/)

How to Take Wheatgrass

- Take on an empty stomach

- Start with a quarter of a shot daily and build up to a full shot, gradually

- Follow with a glass of water

- Mix with other vegetable juices, such as celery, parsley and spinach