WARM GLUTEN-FREE SALAD WITH FENNEL, ARUGULA, PROSCIUTTO, AND PECORINO RECIPE
Roasted fennel and crisp arugula are paired with delectable, quinoa and brown rice mixture in this warm salad accented with prosciutto and pecorino cheese. This salad is easy to prepare and is a great “prepare ahead” meal for a hearty lunch or light supper.
Makes 4 servings. Prep Time: About 1 hour.
- 3/4 cup organic quinoa
- 3/4 cup organic brown rice
- Kosher salt and freshly ground black pepper
- 1 medium bulb fennel, trimmed and cut into quarters
- 4 tablespoons extra-virgin olive oil, divided
- 1 small bunch arugula, cut into thick ribbons (about 3 cups)
- 2 tablespoons pitted chopped olives
- 1.5 ounces prosciutto, excess fat removed, sliced into thin ribbons (about ¼ cup) (optional)
- 1.5 ounces pecorino or parmesan cheese, shaved into thin slices with a vegetable peeler (about 1/4 cup)
- 4 teaspoons juice and 1/2 teaspoon zest from 1 lemon
- 2 teaspoons whole grain or dijon mustard
Adjust oven rack to middle position. Preheat oven to 375°F.
Cook brown rice and quinoa as usual and keep warm. While they cook, roast the fennel. Toss fennel quarters with 1 tablespoon olive oil and season with salt and pepper. Place on a small rimmed baking sheet and roast, turning once, until fennel is tender and golden-brown, about 30 minutes. Remove fennel from oven and let cool slightly before removing core from each quarter and slicing into thin slices.
Transfer brown rice and quinoa to a mixing bowl. Add chopped fennel, sliced arugula, olives and half of the prosciutto and cheese. In a small bowl, combine remaining olive oil, lemon juice and zest, and mustard and whisk until smooth. Pour dressing over brown rice- quinoa mixture and toss gently to combine. Season to taste with salt and pepper.
Transfer salad to a serving platter and scatter with remaining prosciutto and cheese. Serve immediately.
Adapted from Serious Eats
CAN YOU “BEE” HEALTHY WITH ROYAL JELLY?
For centuries, traditional healers have used Royal Jelly to address a wide range of concerns – from muscle aches to infections – longevity to virility. Today, it’s marketed as a nutritional supplement, health food, and a topical ingredient in cosmetics. The theory behind this widespread use stems from the purpose Royal Jelly (RJ) serves in nature. RJ is the exclusive sustenance of the queen honeybee.
In fact, worker bees produce RJ solely to feed the queen and support her larger size, fertility, and longer lifespan (five to eight years, or 40 times longer than other bees). RJ is stored in reserve cells, with as much as a five to six month surplus – one queen alone could never eat all that ‘royal milk!’
Royal Jelly has many nutritive and biologically active properties that account for its use in modern botanical medicine, as well as growing interest from the scientific community. Not only is it a rich source of B vitamins, it contains amino acids, sugars, fats, and flavonoids. Of all the compounds in RJ, flavonoids are the most biologically important. They work in the human body to reduce inflammation, fight bacteria, and prevent cell damage that can lead to disease. Flavonoids also contribute to cardiovascular and immune system health. Holistic doctors understand the range of clinical uses of RJ, some of which require more in-depth scientific investigation.
There are some precautions to heed with Royal Jelly: Children, pregnant or nursing women, and anyone who is allergic to bees should consult a physician before using RJ products.
- World of Honey.com. “Royal Jelly.”
- Yuksel, Sevda, and Sumeyya Akyol. “The Consumption of Propolis and Royal Jelly in Preventing Upper Respiratory Tract Infections and as Dietary Supplementation in Children.” Journal of Intercultural Ethnopharmacology 5.3 (2016): 308–311. PMC. Web. 11 Jan. 2017.
- Morita, Hiroyuki et al. “Effect of Royal Jelly Ingestion for Six Months on Healthy Volunteers.” Nutrition Journal 11 (2012) 77. PMC. Accessed 13 Jan 2017.
- M. Viuda-Martos, Fernández-López “Functional Properties of Honey, Propolis, and Royal Jelly.” J. Food Sci (2008) 73:9, R117-R124. Accessed Jan 13 2017. l
- Royal Jelly.
- Organicfacts.net. “Royal Jelly.” Accessed 13 Jan 2017.
FIGHT COUGH AND COLD WITH OSHA ROOT EXTRACT
Few herbs go by as many names as Osha Root (Ligusticum porteri). This traditional Native American medicinal plant is also known as Bear Root, Chuchupate, Indian Parsley, Wild Celery Root, and Colorado Cough Root. A member of the parsley family, it has been used to treat respiratory and digestive conditions for centuries.
Osha contains antiviral and antibacterial compounds that can relieve inflammation in the bronchial tubes. It helps alleviate symptoms such as sore throat, sinus congestion, and cough, and has been used to treat bronchitis, flu, and pneumonia. Take it as soon as your symptoms appear and when you are coughing and sneezing the most. That’s when it seems to be the most effective. Prepare a tea from crushed and dried Osha Root or mix root extract with honey to make a cough syrup.
Osha grows in a limited region in the U.S. so it can be hard to find in typical grocery stores. Ask for it in specialty or natural foods grocers or look for it online from a source that specializes in the herb. If you’re unsure about the source, don’t buy it (or pick it in the wild), as Osha leaves resemble Hemlock, a poisonous plant.
Many factors determine the appropriate amount of Osha to take, including a person’s age, weight, and symptoms. Women who are pregnant or breastfeeding should not take Osha root. Talk with your holistic healthcare professional before taking Osha Root.
- GlobalHealingCenter.com “The Lung Cleansing Benefits of Osha Root.”
- Colorado State University Plant Database. Accessed 3 January 2017.
- Pollinator.org. “Medicinal Fact Sheet: Ligusticum porteri/ Osha.” Accessed 3 Jan 2017.
- Gagnon, D. “Osha Root Sustainability.” 2015. Accessed 3 Jan 2017.
- BeneficialBotanicals.com. “Osha Root.” Accessed 3 Jan 2017.
EUSTACHIAN TUBE MASSAGE
It can hit anyone at any age – children and adults alike – and result in anything from mild discomfort to severe pain. We’re talking about congestion, that miserable clogged headachy feeling due to upper respiratory illness, ear infection, or allergies. It’s often due to inflammation and fluid in the Eustachian tube, a canal that connects the middle ear to the upper throat and the back of the nasal cavity.
THE EUSTACHIAN TUBE’S JOB IS TO:
THE EUSTACHIAN TUBE’S JOB IS TO:
- Balance pressure in the middle ear, keeping it equal with air pressure outside the body
- Protect the inner ear from nasal secretions
- Drain middle ear secretions into the area between the nasal cavity and upper throat.
When you experience congestion, a typical medical approach is to treat symptoms (e.g., with antibiotics, decongestants). A holistic approach includes natural medicines and Eustachian Tube Massage (ETM), which can alleviate congestion and the discomfort it causes by stretching the soft tissue that lines the tube. This helps reduce pressure and promotes release of fluid from the tube. You can perform ETM on yourself, or for a child.
HERE IS HOW:
- After washing your hands, use your index or middle finger to feel behind the ear lobe for a bony bump. With firm, steady pressure slide your finger down until it slips into a groove between the ear lobe and the jaw.
- Follow that groove down the neck with your finger, sliding down (with same steady pressure) until you reach the collar bone.
- For a child or small adult, it may help to tilt your head to the shoulder opposite the ear that you are massaging. (Ex: If massaging right side, tilt head to left shoulder)
- Repeat three to four times per side, about three times a day.
If symptoms are severe, ask your physician about the Modified Muncie Technique. This method involves massaging from inside the back of the mouth, and should be performed by a healthcare practitioner.
- Giudice, L., “Otitis Media” as cited in Pizzorno, J. E. Textbook of Natural Medicine. (2013) St. Louis, M.: Elsevier. (chapter 195), 1678-1684.
- Personal Communication: Eli Camp, N.D. 9 Jan 2017.
- Medline.com “Eustachian Tube Function and Anatomy.” Accessed 10 Jan 2017.
- Channell, M., “Modified Muncie Technique: Osteopathic Manipulation for Eustachian Tube Dysfunction and Illustrative Report of Case.” J. Amer Osteopathic Assoc., (May 2008) 108, 260-263. Accessed 4 January 2016.
- Cunsolo, E. et al., “Functional Anatomy of the Eustachian Tube.” Int J Immunopathol Pharmacol. (2010) Jan-Mar;23(1 Suppl):4-7. Accessed 10 Jan 2017.
- PubMed Resources for various Eustachian tube massage techniques, manual and using vibratory medical devices. Accessed 08 Jan 2017.
First Do not Harm
Identify and Treat the cause
Healing Power of Nature
Doctor as Teachers
Treat the Whole
Prevention is best Medicine
The information offered by this newsletter is presented for educational purposes. Nothing contained within should be construed as nor is intended to be used for medical diagnosis or treatment. This information should not be used in place of the advice of your physician or other qualified health care provider. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet or fitness program. You should never disregard medical advice or delay in seeking it because of any information contained within this newsletter.