More Bad Press For Vitamin Supplements - One Article Links Daily Vitamin Use With Increased Mortality For Older Women And Another Links Vitamin E To Prostate Cancer!

The sale of supplements is an $11 billion dollar business!

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More Bad Press
I always have mixed feelings about articles reporting on the risks of vitamin supplements and I've blogged on this topic before. On one hand, I think people really need to be careful about taking unnecessary vitamins and I'll talk more about that in a bit. On the other hand, I always feel as though the pharmaceutical companies are cheering on, and maybe even funding, any study that would disprove the ability to improve health without their drugs. But paranoia aside, let's discuss vitamins.


Recent Articles
The first article, published in the journal Archives of Internal Medicine, disclosed a higher risk of death among women, ages 55 to 69, who used certain supplements. The highest risk was among those taking iron, especially those exceeding a daily dose of 50 mg per day. This should not be a surprise since women in that age group who are postmenopausal have very little need for supplemental iron. Younger, menstruating women may need to supplement with this mineral as iron is needed to manufacture hemoglobin in red blood cells, but only if they are anemic. 
If iron is not needed, the body stores it (this pertains to everyone - men and women). Stored iron produces destructive free radicals (think "rust") and this can lead to heart disease, cancer and accelerated aging. Even if you avoid taking iron supplements, you may still get more than you need from eating fortified cereals like General Mills Whole Grain Total that provides a whopping 24 mg per serving. The RDA for adult men and post-menopausal women is only 8 mg! For more information of iron, see my post of Best sources of iron - how to help avoid iron deficiency anemia and toxicity.
Other vitamins that were associated with an increase of death were vitamin B6, folic acid, magnesium, zinc and copper. Their link with increased death was not as statistically meaningful as iron. Only calcium was associated with a reduced risk of death of 3.8% but there was no added benefit of taking more than 900 mg per day. Personally, I think taking calcium in the amounts doctors often recommend (often exceeding 1,000 mg per day) is excessive. Too much calcium (especially if you take calcium carbonate which is not as absorbable as calcium citrate, for example) can increase the risk of kidney stones. I have two friends who pop calcium pills as if they were M & M's. They have both had kidney stones and false positive mammograms that were just "calcifications" in their breast tissue. Hey, it's got to go somewhere!


The second article, published in the Journal of the American Medical Association, found a follow-up of the participants in a cancer prevention trial who supplemented with vitamin E, had a 17% increase in prostate cancer compared to those who took a placebo. This was unexpected since previous animal studies and other findings demonstrated that vitamin E and selenium showed promise in preventing the disease. I was surprised to find that the form of vitamin E used in this study was alpha-tocopherol. Vitamin E is a family of nutrients consisting of alpha, beta, delta and gamma tocopherols. I think the study would have been far more significant if mixed tocopherols were used. Given their choice of vitamin E used in this study, I would recommend they return to the drawing board. In the meantime, gentlemen, eat sunflower seeds- a safe and healthful source of this vitamin!


About Vitamin Supplements
There's a lot to know about vitamins. Whenever a friend comes to visit or I visit them, I always end up going through their vitamin regimen and making some recommendations. Most people put together a random collection of vitamins, minerals and herbs based on a friend's recommendation, a segment on Dr. Oz, or an advertisement in a magazine. But just as you shouldn't take prescription drugs without rigorous research, you shouldn't start taking supplements without a solid reason and a great deal of knowledge. So before you go down the isle of your favorite health food store tossing various supplements into your cart, remember the following:
* Vitamin supplements can be potent. Vitamins can cause extreme reactions in your body, especially when taken in excess. Vitamins can interact with certain drugs and with each other. For example, vitamin E has blood thinning properties and can be dangerous if you are taking drugs like Coumadin. Calcium can significantly reduce iron absorption. These are things you need to know. 
* Not all supplements are alike. Some vitamins are synthetic and others are derived from real food and provide a more absorbable "whole food complex". Companies like New Chapter make supplements that are made in this manner and can even be taken on an empty stomach. Synthetic vitamins often are so strong, they can give you an upset stomach.
* Are you deficient? Ask your doctor for a vitamin panel and if your blood tests reveal a deficiency in a certain vitamin, then consider supplementing. Certain drugs and conditions can deplete vitamins. For example, taking statins can deplete coenzyme Q10. Drinking alcohol in excess can cause a deficiency in B-complex vitamins. Taking precautionary supplements in certain situations like these may be beneficial. 
* Certain diets require supplementation.  If you avoid all animal food, you will need to supplement with vitamin B12, DHA and EPA omega-3 fatty acids and most likely vitamin D or eat foods fortified with these nutrients.
* See through the hype. The sale of supplements is an $11 billion dollar business and attracts many unscrupulous people. The industry is not regulated and literally ANYONE can make a supplement, advertise in a magazine and sell their product. So make sure you do your due diligence on the company, read the published literature, work with a competent holistic nutritionist or naturopath and make your decision carefully. 


Let Food be thy Medicine
The bottom line is this - your best bet is to get your vitamins and minerals from food. It's unlikely that you can eat an abundance of fast food, skip your fresh fruits and vegetables, pop a few vitamin supplements and avoid ill health. 
Having said that, there are a few nutrients that I think most people are deficient in - vitamin D, EPA and DHA omega-3 fatty acids. Unlike others, the research involving these supplements has shown great promise in preventing many degenerative disorders. But that's a topic for another day!

Raw Granola - Hearty Breakfast And Convenient Snack. Also, The Health Benefits Of Nuts And Seeds.

Soak nuts for 4 hours, seeds for 2 hours and dates for 30 minutes.

After soaking, rinse nuts and seeds.

Lay out mixture on a Teflex sheet and dehydrate.

Once dehydrated, break up into bite-sized pieces.

Store in air tight containers and refrigerate for freshness.

The Importance of Nuts, Especially in a Raw Food Diet

Studies have shown that people who eat nuts regularly have lower risks of heart disease. Although they are high in calories, they are high in fiber, "good fats", antioxidants and protein. The nuts and seeds used in this recipe are rich in the following important nutrients:

Manganese: Important in the metabolism of carbohydrates and amino acids. Supports bone health, blood sugar balance and energy production.

Copper: Needed in the metabolism of iron, the formation of red blood cells and keeping a healthy immune system.

Magnesium: Plays a key role in the proper functioning of muscles and nerves and supports energy production.

Phosphorus: Key in the formation of bones and teeth, energy production, protein synthesis and muscle contraction.

Thiamin: Required for carbohydrate metabolism and supports the nervous system.

Omega 6 fatty acids: Required for cholesterol metabolism, growth and reproduction.

Besides containing the above listed nutrients, some nuts and seeds also are high in other key nutrients:

English Walnuts: High in omega 3 fatty acids with a good balance of omega 6 fatty acids. Omega 3 is key for proper functioning of all body tissues and is especially needed in fetal development. It reduces inflammation and is important for heart health and brain development.

Pistachio nuts: High in vitamin B6, needed for amino acid metabolism and proper functioning of the nervous and muscular system.

Sunflower seeds: Contain high levels of vitamin E and selenium, both strong antioxidants that work together to protect our cell membranes. Sunflower seeds are also high in vitamin B6, folate, niacin, zinc and iron. Vitamin E, zinc and iron are difficult to get in a raw food diet so sunflower seeds are an important food for raw foodists. Iron is needed for the formation of hemoglobin and transporting oxygen. Zinc supports growth, immunity, sexual development, detoxification and wound healing.

Pumpkin seeds: Also high in iron and zinc, pumpkins seeds are important in a raw food diet.

Flaxseeds: Very high in omega 3 fatty acids.

Tahini or sesame paste: High in calcium, needed for bone and tooth development as well as muscle contraction and nerve transmission. Calcium is also difficult to get in a raw food diet so sesame tahini is an important food for raw foodists.

Hempseeds: Hempseeds are high in omega 3 fatty acids, zinc and iron and are a very important food in a raw food diet.

Raw Granola - A Healthy Snack When You Are On-The-Go

Whether or not you are on a raw food diet, raw granola makes a great snack, especially for the kids. Just throw some in a baggy and drop it in their lunch boxes or take some to work for yourself. Don't get put off by the number of ingredients as each nut and seed offers unique benefits. But if you want to leave out pecans, just use more walnuts or cashews. Or double the sunflower seeds and leave out the pumpkin seeds. Get creative and use the nuts and seeds that you and your family like the best. This recipe was formulated to give a healthy balance of omega 3 and omega 6 fatty acids and provide some of the nutrients that are difficult to get in a raw food vegan diet.

Also check out my Agave Sweetened Vegan "Cooked" Granola recipe.

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Raw Granola

[makes 8 cups of granola or 16 half cup servings]

1 cup raw English walnuts, (soaked for 4 hours)

1/2 cup raw pistachios, (soaked for 4 hours)

1/2 cup raw pecans, (soaked for 4 hours)

1/2 cup raw cashews, (soaked for 4 hours)

1/4 cup raw sunflower seeds, (soaked for 2 hours)

1/4 cup raw pumpkin seeds, (soaked for 2 hours)

1/4 cup raw wheat germ (do not soak)

1/4 cup raw, shelled hemp seeds (do not soak)

2 tablespoon ground flaxseeds

1/4 cup dried, unsweetened coconut

1/2 cup dried cranberries or raisins

2 medium apples, cored and chopped

5 large medjool dates, pitted (soaked for 30 minutes)

1 tablespoon freshly squeezed lemon juice

2 tablespoons raw tahini

1/2 cup raw agave nectar, or maple syrup

2 teaspoons vanilla extract

1 teaspoon cinnamon

1/2 teaspoon sea salt

To minimize the use of bowls, I usually soak the nuts (walnuts, pistachios, pecans and cashews) for 2 hours and then add the sunflower and pumpkin seeds to the same bowl and soak another 2 hours. After soaking, rinse and drain the nuts and seeds in a strainer. Put them in a food processor and pulse 3 or 4 times until broken up to your liking. You may want to do this in two batches so the nuts and seeds don't get over processed.

Once pulsed, place in a large bowl. Add wheat germ, un-soaked hempseeds and ground flaxseeds to the bowl and combine with the processed nuts and seeds. Stir in coconut and cranberries (or raisins).

Without cleaning the food processor, add chopped apples, soaked dates, lemon juice, tahini, agave nector (or maple syrup), vanilla, cinnamon and salt and process until smooth. Pour into the bowl and stir into the nut mixture until thoroughly combined.

Spread out onto 2 or 3 Teflex sheets and dehydrate for 8 to 12 hours at 115 degrees F. Flip over onto mesh tray, remove Teflex sheets and dehydrate for another 8 to 12 hours or until dry and crisp to your liking. When complete, remove from dehydrator and let cool. When cool, break up into small pieces and store until needed in an air tight container. Refrigerated, it will last for a few weeks. Serve with berries and raw nut milk or juice or just eat by itself for a snack.

Per 1/2 cup serving: 248 calories, 16.1 g fat, 2.6 g saturated fat, 0 mg cholesterol, 5.7 g protein, 24 g carbohydrates, 3.9 g fiber, 1.2 g omega 3 and 6.3 g omega 6 fatty acids.

Natural Ways to Fight H1N1 or Seasonal Flu - Also, Vegetarian and Non-Vegetarian Recipes to Boost your Immune System

A daily nasal rinse may help prevent proliferation of H1N1 virus.

Fresh ginger root can be used to make tea. Drink lots of fluids.

Herbs that can help boost your immune system.

"Oven fried" oysters contain high quantities of zinc without the fat.

Your Body is Designed to Heal Itself

The CDC has already told you to wash your hands, cough in your sleeve, not to touch your nose, eyes or mouth and to get vaccinated. In addition to these, there are many other things you can do to strengthen your body’s natural defenses. Your body is designed to heal itself but it can only do so with your help. Below I will discuss stress, rest, salt water rinsing, the importance of taking in adequate liquids, vitamins, minerals, herbs and probiotics. I'll share a simple recipe for chicken soup, lemon ginger tea with honey and echinacea and a recipe that boosts your zinc levels.

Stress

Have you ever come down with a cold a few days after a big fight with your spouse or right before a final exam or a make-or-break meeting with a key customer? Stress can lead to a weakened immune system and make you more susceptible to catching a cold or the flu. It may also intensify your cold and flu symptoms. It’s pretty difficult to avoid the stresses in life but how you react to them is under your control and can make all the difference in the world. A lot of stress is self induced so cut yourself some slack this flu season. Try meditating, exercising, thinking positive thoughts, stretching or visualizing yourself on a beach in Hawaii (that’s my favorite).

Rest

Getting enough rest is key to both preventing and fighting the flu. A study published in the Journal of the American Medical Association in 2002 showed that healthy young adults who had only 4 to 6 hours sleep per night got less than half the benefit of a flu vaccine than those who were well rested. This is very important in our current situation where H1N1 is targeting healthy young adults who may think they are protected once they are vaccinated. Bottom line is, get more sleep. If you already have the flu, stay in bed and get as much rest as possible. Going to work or shopping only worsens your symptoms, delays recovery and exposes others to the flu.

Rinse Away the Germs

One of the simplest and most effective things you can do is gargle and rinse your sinuses with warm salt water. This can effectively prevent the proliferation of the flu virus. Gargling a few times a day is simple enough but many of you may be put off by sinus irrigation. Neti pots have been used for centuries and originated in Ayurvedic medical traditions. They look like little tea pots and I must admit I’ve never been excited about using these to pour warm salt water in my nose. But last year I found a very simple device, a well designed plastic bottle that does the same thing. It even comes with pre-measured salt packets. It’s called the NeilMed Sinus Rinse kit, invented by Dr. Mehta. It’s easy to use and it's great for allergies too.

Drink Lots of Fluids

It's important to stay hydrated when you have the flu, especially if you are vomiting or have diarrhea. Juice, herbal tea and broth are best. I avoid caffeinated beverages since they are dehydrating and will stimulate you when you should be at rest. One exception is green tea which contains the immune boosting chemical EGCG. Avoid drinking milk or giving it to your child since dairy is very mucus forming. Avoid alcohol as it is dehydrating and can weaken the immune system.

My favorite tea, especially when I’m congested or have an upset stomach, is fresh ginger tea.

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Fresh Lemon Ginger Tea with Honey and Echinacea* [makes 4 cups]

2 to 3 inches of fresh ginger, unpeeled, cut in slices

1 heaping tablespoon of dried Echinacea (optional)

4 cups filtered water

2 to 4 tablespoons raw honey

Juice of one lemon

Steep ginger and Echinacea in boiling water for 15 minutes. Add raw honey and the lemon juice. Strain and serve. For an easier version of this, prepare a cup of organic ginger tea (My favorite is from Traditional Medicinals). Add a tablespoon of honey, a wedge of fresh lemon and Echinacea tincture (according to manufacturers directions).

* Ginger is a “warming” herb, controls nausea, and reduces phlegm in the upper respiratory tract. Echinacea is an herb used to build the immune system and reduce the duration of colds and flus. Honey is known to have antibacterial, antiviral and antifungal properties and can help relieve a sore throat. (Children under 1 year of age should avoid honey as it may contain bacterial spores that can cause infant botulism). Lemon juice provides vitamin C, an important antioxidant.

Chicken Soup May Have Medicinal Benefits

Chicken soup, also known as Jewish penicillin, has long been known to treat the common cold. This may be more than folklore. A study conducted at the University of Nebraska Medical Center showed that Chicken soup actually mitigates upper respiratory tract infections by stopping the migration of white cells into the bronchial tubes. See “Chicken Soup Research” . Here’s a very easy chicken soup recipe.

If you eat chicken, please make sure it is truly free range from a local farmer. Industrial farming has led to unthinkable mistreatment of chickens.

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Easy Chicken Soup [makes 6 servings]

4 free range chicken thighs with bone in, skinned

10 cups filtered water or broth

2 inches fresh un-peeled ginger, sliced (or 2 ginger tea bags)

2 large onions, chopped

4 large celery stalks with tops, chopped

1 teaspoon fresh thyme or 1/2 teaspoon dried

1 bay leaf

3 cloves garlic, minced (1 heaping tablespoon)

6 large carrots, sliced

8 oz pre-washed, organic baby spinach

1 cup fresh parsley, chopped

salt and pepper to taste

1 package home made noodles

Place chicken in water and bring to a boil. Chop garlic and set aside for at least 15 minutes before using to get maximum benefits. Add ginger, onion, celery, thyme and bay leaf. Simmer 45 minutes partially covered. Add the garlic and carrots and simmer an additional 45 minutes, partially covered. Remove bay leaf, pieces of ginger or ginger tea bags. Remove the chicken, take the chicken off the bone, cut in small pieces and return to pot. Add fresh spinach and cook several minutes until it wilts. Turn off the heat and add fresh parsley, and salt and pepper to taste. Serve as is or over cooked noodles. If you can find home made noodles, they can cook right in the same pot with the soup in only a few minutes making this a one-pot meal. Throw them in at the same time as the spinach. If you are going to freeze the soup, do not add the pasta as it will get soggy. If you use dry noodles, cook them separately according to manufacturers directions.

Herbs, Mushrooms and Garlic **

My favorite herbs for building up my immune system before or during the flu are Echinacea and Astragalus. You will often see them together in one capsule. I also use Elderberry syrup to boost my immune system, help with coughs and to fight the flu and colds.

Mushrooms are also known to have many therapeutic effects (See the therapeutic effect mushroom chart). Cortyceps, Reishi, Maitake and Shiitake boost the immune system and have anti-bacterial and anti-viral properties. Cortyceps, Reishi and Maitake also provide lung and respiratory support. Some of my recipes that feature this longevity food are: Barley and Mushrooms and Raw Marinated Mushrooms.

Garlic is also a power food, rich in allicin, a sulfur-containing compound that gives garlic much of its anti-inflammatory, antibacterial and antiviral properties. Allicin is not produced until the garlic is crushed or chopped so wait 15 minutes before eating or cooking to get maximum benefits. Get some raw garlic in your diet by grating it in your salad dressing (see Home Made Balsamic Vinaigrette and Bread Dipping Sauce) or in one of my Pesto Recipes.

**Please note, any herbs noted here to boost the immune system are not recommended if your are taking immunosuppressants used to treat cancer or suppress the immune system following an organ transplant).

Important Vitamins/Minerals for Fighting the Flu – Vitamin A, C, D, E, Selenium and Zinc

Vitamin A

Vitamin A, also known as beta-carotene or retinol, is important for a proper functioning immune system. It helps protect tissues during infections and accelerates recovery time. You can get your daily requirement from one full teaspoon of cod liver oil, about ¼ cup of raw carrots, cooked sweet potatoes or butternut squash or ½ cup of chopped raw kale. Other good sources are liver, pumpkin, turnip and mustard greens, sweet red pepper, dried apricots and cantaloupe. Here are a few recipes that are high in vitamin A: Healthy Mac and Cheese, Carrot, Celery, Apple, Beet, Ginger Cocktail, Spicy Butternut Squash and Red Lentil Soup, and Vegan Pumpkin Soup with Curried Gravenstein Apples.

Vitamin C

An important antioxidant, vitamin C supports a healthy immune system. It’s lost in cooking so it’s important to obtain this vitamin from raw food. You can get your daily requirement from one half a cup of raw red pepper slices, ¾ cup of chopped raw kale, one half of a guava fruit, one medium kiwi, one small papaya, six large strawberries or 1/2 cup of fresh orange juice. So enjoy raw fruit and fruit juices or make a Raw Kale, Corn and Red Bell Pepper Salad.

Vitamin D

Known for its importance in calcium metabolism and bone health, vitamin D deficiency has been linked to a host of other conditions. Recent studies are suggesting that vitamin D is important to the immune system and a deficiency of this vitamin may lead to being more susceptible to colds and flu. The current RDA of 400 to 600 IU but many health care professionals are now recommending 1,000 IU per day or more.

Other than mushrooms, there are no plant sources of this vitamin. (Exciting news on that front shows that mushrooms exposed to ultraviolet B light for 5 minutes may have as much as 3,500 IU of vitamin D! Keep an eye out for mushroom products with high vitamin D content).

You can get 1,000 IU of vitamin D from 2 heaping teaspoons of cod liver oil, a cup of pickled herring, 6 ounces of canned pink salmon, 2 dozen raw Eastern wild oysters. It is also found in fortified orange juice and dairy and non-dairy milk products.

Although vitamin D is manufactured by the body when exposed to direct sunlight, nearly three quarters of U.S. teens and adults are deficient according to findings in the Archives of Internal Medicine. Deficiency is much higher among people of color. This is one of those vitamins where eating food may not be enough and supplements should be considered. When shopping for supplements, remember that D2 is the vegan form of vitamin D and D3 is derived from sheep’s wool.

Vitamin E

Vitamin E is a powerful antioxidant known to protect cell membranes. Studies have suggested it can help fight the flu by boosting the immune system. You can get your daily requirement with 1 cup of Kellogg’s All-Bran Complete wheat flakes or other fortified cereals, 3 tablespoons of vitamin and mineral fortified peanut butter, 5 tablespoons almond butter, 3 tablespoons of sunflower oil, 1 1/3 cups dried sunflower seeds or 1 tablespoon of wheat germ oil. A recipe high in vitamin E is Faux Tuna Fish Salad Stuffed Heirloom Tomato (a raw vegan recipe made with vitamin E rich sunflower seeds and almonds).

Selenium

A major antioxidant, this vitamin protects cell membranes and its bioavailability is enhanced by vitamin E. One study showed that viruses in bodies deficient in selenium could mutate into more damaging forms. But look no further than the Brazil nut to get what you need. One single kernel provides more than 100% of your daily requirements! Get both vitamin E and selenium (and more) in this Blueberry Smoothie recipe. Substitute 1 cup of strawberries for any of the fruits to provide additional vitamin C.

Zinc

This important vitamin supports growth, immunity, detoxification, wound healing and other key body functions. Zinc has long been associated with colds and flus as it helps the body fight viruses and bacteria. It is commonly found in throat lozenges and cold medications. The best source of this vitamin is oysters. A half dozen medium cooked oysters provides 76 mg of zinc or 5 times your daily requirement. If oyster shooters aren’t the first thing you crave when you are sick with the flu, adequate zinc is readily found in a serving of fortified cereals like Kellogg’s All-bran complete wheat flakes or General Mills Multi-grain Cheerios. Or, get some zinc throat lozenges. Here’s a simple oyster recipe just in case you want to get your zinc fix the natural way.

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Oven Fried Oyster [serves 1 or 2]

1 jar fresh oysters (cut in half if they are too big)

1 egg, lightly beaten

1/3 cup seasoned bread crumbs (more or less)

salt, pepper and garlic powder to taste

Preheat oven to 400 degrees. Clean oysters well. Dip in egg and then in seasoned bread crumbs. Place on a cookie sheet lightly greased with olive oil. Sprinkle with salt, black pepper and garlic powder, to taste, and spray with olive oil Pam. Cook for 20 minutes or until golden brown. Serve with a wedge of lemon or a cocktail sauce made of organic ketchup and horseradish.

Probiotics

Probiotics are the friendly bacteria found in your body’s digestive system. Studies have shown that a healthy gut can help you fight colds, recover quicker and require less antibiotic use. Probiotics are found in yogurt, kiefer, raw saukraut, kombucha (a fermented tea), Rejuvelac (a fermented beverage popular in the raw food community), and in supplements. Try Cantaloupe soup with Goat Kefir for a chilled soup rich in probiotics, vitamin A and vitamin C.

One Last Thing

This may be the hardest thing for some of you to do, but if you have a cold or flu, avoid smoking as this may delay recovery and cause additional respiratory issues. In fact, this might be a good opportunity to quit permanently. CONGRATULATIONS to my cousins Lorraine and Paula who decided to kick the habit this month!

Fresh Figs with Raw Almond Butter and Coconut

Dried Figs Can't Compare

Growing up in an Italian American home, I was often presented with dried figs for dessert. I couldn't imagine why anyone would eat these things. They were difficult to chew and the hard seeds made them unpalatable. I swore that I would never make my children suffer through a dessert like this.

As a young adult, I went to visit my friend Isabella who lives in Rome. After dinner, she served a bowl of beautiful, fresh figs. It took some convincing, but I tried one and immediately fell in love. I could hardly believe that this was the same fruit that I so disliked in its dehydrated form. It instantly became by favorite fruit but unfortunately I realized that they were not that easy to find.

Since figs are extremely perishable, the ones in the store are pretty expensive and don't always look fresh. To avoid this problem, I began planting my own fig trees where possible. I encourage you, if you live in a warm climate, to plant a fig tree. I've had luck growing them in Texas and California. Figs grow easily and come in many varieties. My favorite is the Kadota fig which has a green skin and usually produces late in the summer and early fall. Since my husband and I just moved to a new home, one of the first things we did was plant a "Janice" fig, which is a seedless Kadota. I anxiously await the first harvest. Calimyrna figs are also light skinned. Dark skinned figs include black mission and brown turkey figs.

Figs and Almonds, a Wonderful Pair

Today's simple dessert combines the distinct flavors and health benefits of fresh figs and raw almonds. Figs are a good source of dietary fiber. Many people fail to meet the minimum daily requirement of 25+ grams of fiber, vital in the prevention of heart disease, cancer, diabetes, diverticular disease and other health issues. I've often thought that if a person could do one thing to improve their health, they should eat lots of fiber from fresh foods and whole grains (not just high fiber cereals). Figs are also a good source of potassium and manganese. Potassium helps regulate water and acid-base balance and is important in regulating blood pressure. Manganese is important in the metabolism of carbohydrates and amino acids. It supports bone health, blood sugar balance and energy production. Almonds are also a very good source of manganese as well as vitamin E. Vitamin E is an important antioxidant and difficult to get from a raw food vegan diet. It's also a good source of protein and magnesium. Magnesium is key for the proper functioning of muscles and nerves. It also supports energy production.

If you have a fig tree or are lucky enough to have a neighbor with one, you can make a tray of these and serve them at a party. They make wonderful "finger food".

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Fresh Figs with Raw Almond Butter and Coconut [serves 4]

4 large fresh figs, split in half vertically

4 teaspoons raw almond butter

4 teaspoons raw, unsweetened, shredded coconut

Spread almond butter on top of each fig half. Sprinkle shredded coconut over the almond butter. Arrange on a plate and serve.

Per serving: 86.6 calories, 3.6 g fat, .8 g saturated fat, .4 g cholesterol, .7 g protein, 13.3 g carbohydrates and 2.5 g of fiber.