Do Microgreens Have More Nutrition?


USDA researchers recently published a study assessing the nutrition content of 25 commercially available microgreens, seedlings of vegetables and herbs that have gained popularity in upscale markets and restaurants. Just a few inches tall, they boast intense flavors and vivid colors, but what about their nutritional content? No one knew until this new study came out.

We’ve known that baby spinach, for example, have higher levels of phytonutrients than mature spinach leaves, but what about really baby spinach, just a week or two old?

Microgreens won hands down (leaves down?), possessing significantly higher nutrient densities than mature leaves. For example, red cabbage microgreens have a 6-fold higher vitamin C concentration than mature red cabbage, and 69 times the vitamin K.

Microgreens are definitively more nutrient dense, but are often eaten in small quantities. Even the healthiest garnish isn’t going to make much of a difference to one’s health. And microgreens may go for $30 a pound! But BYOM—birth your own! You can have rotating trays of salad you can snip off with scissors. It’s like gardening for the impatient—fully grown in just 7 to 14 days! If that’s too long, what about sprouting? See my video Antioxidants Sprouting Up.

Homemade sprouts are probably the most nutrition-per-unit-cost we can get for our money. See Biggest Nutrition Bang for Your Buck, where they beat out the previous champ, purple cabbage (Superfood Bargains). Broccoli sprouts are probably the best.

Gut Health


Most Americans have a compromised Immune System. Most also have leaky gut. If you have allergies, get frequent colds, ear infections, are overweight, have have leaky gut.

Healing a leaky gut means following a nutritional protocol to enable it to heal.  Replenishing gut bacteria is crucial; to heal the lining of the stomach, to properly digest foods so that you can actually absorb the nutrients…in order to repair the immune system and enjoy optimal health.

One way to do this is to take probiotics, but they are very pricy and do not really survive the stomach acids to get into the colon where they will do you the most good.

So what should you do?

Eat fermented foods!  Sauerkraut, wine, pickles, coconut milk yogurt (you should avoid dairy in all forms for optimal health), and Kombucha tea are great ways to do this.

I began fermenting Kombucha tea about a year ago, it is easy and fun to make…and is very inexpensive.  I also now make my own organic Apple Cider Vinegar. 

Beginning next week I will begin selling Kombucha tea with my other Culinary Items.   I make a mild, very slightly sweet Raspberry Kombucha.  It will be on the menu each week.

Beef Burgers with Cabernet Onion Jam


Serving Size  : 4    
1         tablespoon  butter
3         cups  very thinly sliced red onion (from 2 medium red onions)
2         tablespoons  coconut date sugar
3/4     teaspoon  salt — divided
2/3     cup  Cabernet Sauvignon wine
1         tablespoon  balsamic vinegar
2         pounds  lean ground beef
1/2     teaspoon  salt
1/4     teaspoon  black pepper

Heat the butter in a large skillet over medium heat. Add the onion, sugar, and 1/4 teaspoon of the salt and cook, stirring occasionally, until the onion is very soft, about 15 minutes. Add the wine and vinegar and cook until the liquid is nearly gone, 12 to 14 minutes longer (25 to 30 minutes total). Cover and set aside

Mix the beef, remaining 1/2 teaspoon salt, and pepper with a fork; form into four 3/4-inch-thick patties. Press your thumb in the center of each burger to form an indentation. Grill the patties 4 to 5 minutes, turn and grill another 4 minutes, and top with the cheese. Cook until the cheese is melted and the burger is cooked to desired degree of doneness (160° for medium).

Top burger with the onion jam.

Carrot Dogs with Grilled Onions

Carrot Dogs with Grilled Onions

4 large carrots

2 medium onions

1 cup white wine

1/2 cup Coconut Amino Acids

1 Tablespoon toasted sesame oil

1 Tablespoon dried dill

1) Place wine, aminos, dill and oil in a shallow pan.  Marinade carrots for about an hour.

2)  Grilled carrots and onions until tender and browned.

3) Serve with mustard, ketchup.

Caribbean Tenderloin With Mango Salsa

Caribbean Tenderloin With Mango Salsa                     
Caribbean Tenderloin With Mango Salsa

Serving Size  : 4   

1           large  mango — chopped
2          whole  scallions — chopped
2         tablespoons  butter
1         tablespoon  fresh lime juice
1/4      teaspoon  crushed red pepper
1           teaspoon  thyme
1/2      teaspoon  garlic powder
1/2      teaspoon  smoked paprika
1           teaspoon  cumin
1           teaspoon  kosher salt
2 1/2         pounds  pork tenderloin
1           teaspoon  ground coriander

Heat broiler. In a medium bowl, combine the mango, scallions, cumin, paprika, garlic powder, thyme, 1 tablespoon butter, lime juice, crushed red pepper, and 1/4 teaspoon salt. Set aside.

Rub the pork with the remaining 1 teaspoon oil. Season with the coriander and cumin and 1/2 teaspoon salt.

Bake the tenderloin, turning occasionally, until cooked internal temp reaches 145.

Serve the pork with the salsa.

The Strange Link Between Junk Food and Depression stock photos Food Snacks Candy ChocolateElizabeth Renstrom for TIME

From Time Magazine

Some—but not all—sugars were associated with depressive disorders

Of our many modern diseases, one of the biggest burdens on society is an unexpected one: depression,according to the World Health Organization. And what we eat may be contributing, finds a new study published in the American Journal of Clinical Nutrition.

James E. Gangwisch, PhD, assistant professor at Columbia University in the department of psychiatry, wanted to find out whether foods with a higher glycemic index (GI)—a scale that ranks carbohydrate-containing foods by how much they raise your blood sugar—would be associated with greater odds of depression. “When I was a kid, I was almost like a candy junkie,” Gangwisch says. “I noticed for myself, if I eat a lot of sugar, it makes me feel down the next day.” Gangwisch says he stopped eating added sugar years ago but remained curious about whether a junk food diet could make people depressed.

He and a team of researchers looked at data from food questionnaires and a scale that measures symptoms of depressive disorders from postmenopausal women in the Women’s Health Initiative Observational Study. The data came from roughly 70,000 women, none of whom suffered from depression at the study’s start, who had baseline measurements taken between 1994 and 1998, and then again after a three-year follow-up.

Diets higher on the glycemic index, including those rich in refined grains and added sugar, were associated with greater odds of depression, the researchers found. But some aspects of diet had protective effects against developing depression, including fiber, whole grains, whole fruits, vegetables and lactose, a sugar that comes from dairy products and milk that sits low on the glycemic index.

Added sugars—but not total sugars or total carbohydrates—were strongly associated with depression.

Though the authors couldn’t pinpoint a mechanism from this study—it was associative—they note that one possibility is that the overconsumption of sugars and refined starches is a risk factor for inflammation and cardiovascular disease, both of which have been linked to the development of depression.This kind of diet could also lead insulin resistance, which has been linked to cognitive deficits similar to those found in people with major depression.

Further research is needed, Gangwisch says, and it’s not yet known whether the results would translate to a broader group of people, including men and younger women. But even now, diet may be worth discussing with people who suffer from depression, Gangwisch says—even though doing so may be difficult. “It’s hard enough to get the general public to avoid those kinds of foods, but it’s even harder to get someone who suffers from depression to avoid them and give them up,” he says. “You don’t want people to feel guilty either…to say, ‘Your diet’s bad and you should change it,’ would take kind of a soft sell approach.” Still, he believes the effort is worth it. “I think it’s important and I think it has a big effect on your mood and how you feel and your energy level,” he says. “If it’s something that people can change, they really would benefit from it.”

A Path to Health


1. Eat whole, natural foods. Nothing from cans or boxes.

2. Eat only foods that will spoil, but eat them before they do.

3. Eat naturally-raised meat including fish, seafood, poultry, beef, lamb, game and eggs.

4. Drink filtered water, NOT distilled. A reverse Osmosis water filter is the most cost effective way to get clean water. You can get one that filters your kitchen sink water, or a system for the whole house. If you do not have water filters on your shower heads, then bath with the window or door open, to minimize breathing chlorine.

5. Avoid dairy, grains, flours.

6. Utilize the glycemic index, work off the bottom half.

7. Use only traditional fats and oils including butter and other animal fats, Minimize the use of extra virgin olive oil, expeller expressed sesame and flax oil. Get these delicate, fragile oils in the foods they came in; olives, avocadoes, green leafy vegetables, sesame seeds.

8. Eat lots of fresh fruits and vegetables.

9. Prepare homemade meat stocks from the bones of chicken, beef, lamb or fish and use liberally in soups and sauces.

10. Make demi-glace, use it for depth of flavor and nutrients.

11. Use filtered water for cooking and drinking.

12. Use unrefined Celtic sea salt and a variety of herbs and spices for food interest and appetite stimulation.

13. Make your own salad dressing using raw vinegar, whole foods like carrots, avocadoes, tomatoes, coconut oil.

14. Use natural sweeteners in moderation, such as raw honey, maple syrup, dehydrated cane sugar juice and stevia powder.

15. Use only unpasteurized wine or beer in strict moderation with meals.

16. Cook only in stainless steel, cast iron, glass or good quality enamel.

17. Store food in glass or stainless steel containers, NOT plastic.

18. Use only natural supplements from FOOD sources.

19. Get plenty of sleep, do what it takes to be able to awaken naturally at dawn. Open the windows, get your circadian rhythm going by letting the brain get the light it needs to become awake quickly and effortlessly, looking forward to your day. This becomes normal after the initial detox.

20. Get plenty of exercise, yoga, core body work, walking, dancing, hula hooping, swimming…the more in motion you stay, the better you feel.

21. Get plenty of natural sunlight, for happiness, for Vitamin D.

22. Normal bathing should not require soap. A loofah will do…maybe in strategic spots like under your arms, but use an all-natural soap. I use Dr. Bonners.

23. Sleep on chemical free beddings; a organic wool and cotton futon topped with a feather bed costs less than $500.00 and is heaven to sleep on!! The fire retardant chemicals in a normal mattress is 100 times more carcinogenic than nicotine and contributes to lowered sperm count, infertility and interferes with normal hormone production.

24. Use 100% natural fibers to wear and to sleep on.

25. Think positive thoughts and minimize stress.

26. Practice forgiveness.

27. Choose peace, and happiness in every moment.

Millie’s One a Day

 Eat More Chocolate!    Make it organic, raw, dark and from sustainable sources that are Free Trade!

New research has found that devoted consumers of chocolate — including some who consume the equivalent of about two standard candy bars a day — are 11% less likely than those who eat little to no chocolate to have heart attacks and strokes, and 25% less likely to die of cardiovascular disease.

Chocolate is rich in antioxidants, is a powerful euphoric and is a great antidepressant.

Here are my favorites;

image  My Fave!

Lulu’s       Soy Free, organic, Fair Trade, low glycemic, dark…and awesome!      Available locally at Grassroots Market in 5 Points.




Millie’s One a Day


Add large handfuls of baby spinach to your Smoothies! 

Although I drink fresh vegetable juices daily, I do not add greens to them. Greens are expensive, and you have to use a bunch to get even a tiny bit of juice.  So I drink carrot, celery, green apple, turmeric, beets and ginger juices.  I add huge handfuls of baby spinach to my smoothies. That way I am getting the fiber as well as the fat that helps me assimilate the nutrients in the greens.  By adding coconut cream I am getting the essential saturated fats that are needed to be ingested at the same times as the greens.  Remember that there is a reason that throughout time people have used bacon or fatback to cook greens with…and the flavor is great!

For more info on why saturated fats are crucial for your health- Saturated Fats are Needed for ALL Biological Functions

Awesome Fudgy Brownies!


Two clients called to tell me today that the Brownies we delivered today were perfect!!   Wahhooo!!

These brownies have the best flaky, crunchy tops of any brownie I’ve ever made, the coffee adds depth of flavor and the blueberries help hold the moisture!

Here the recipe;

Serving Size  : 12   

1/2   cup  unsalted butter — melted
1 3/8 cups  granulated sugar
1     cup  chocolate chips
2     tablespoons dried coffee
1/4   teaspoon  baking soda
1/3   teaspoon  salt
1 1/3 tablespoons  water
1 1/3 teaspoons  vanilla extract
2 2/3 eggs
3/8   teaspoon  xanthan gum
3/4   cups  sweet rice flour
1/2      cup tapioca flour
1/4   teaspoon xanthan gum
1 1/3 cups  blueberries

1)  Preheat oven to 350 degrees.

2)  Butter a 8×8 glass pan

3)  Pour the butter into the bowl of a stand mixer. Add the sugar and cocoa powder and beat until smooth and almost creamy.

4)  Add the salt, water, and vanilla. Add the eggs, one at a time, mixing in between each addition.

5)  Add the rice flour blend, baking soda, coffee crystals and blueberries and mix well. The batter will be thick.

6)  Use a sturdy spatula to spread batter in the prepared 8×8 pan. Bake for 30-35 minutes until toothpick inserted comes out clean.

7)  Let cool, then cut into 2? squares. Try really hard to not eat them all yourself.

Or you can order them from!