Late Night Junk Food Snacking

Check out this fun video. Anita Renfroe parodies Carrie Underwood's video for those who want to reconsider the next trip to the fridge.

Wonderful Watermelon

I don't know anyone who doesn't enjoy eating watermelon on a hot, Summer day. Apart from being a wonderful thirst quencher it has a cooling effect on the body. Watermelons are part of the same family as cucumber, squash, and pumpkin. The watermelon is thought to have originated in the Kalahari Desert of Africa. They have been harvested for over 5,000 years and this was even depicted in Ancient Egyptian hieroglyphics. Early explorers used watermelons as canteens.



There are many varieties of watermelon. They come shaped round, cylindrical and now even square, seeded and seedless. Not only do they come in the normal red coloured flesh but also now with orange, yellow, pink, or white flesh. Many raw foodies prefer organic, red fleshed, watermelons with seeds, as they feel they are more nutritious than the more modern varieties.



Even though watermelons are around 90% water they are very nutritious. They are an excellent source of beta-carotene, giving an excellent supply of vitamin C and A, a very good source of B6, and a good source of vitamin B1, potassium and magnesium..Red and pink fleshed watermelons contain the red pigment lycopene. Lycopene like the beta-carotene is a potent carotenoid antioxidant. Studies have found watermelons contain up to 40% more lycopene than found in raw tomatoes.



Health wise they are excellent. The beta-carotene antioxidants in watermelon help neutralize free radicals and build the immune system. This helps in the prevention of many medical problems from asthma to heart attacks. They also alleviate some of the symptoms of  arthritis. The lycopene has been in extensive and on-going studies into its antioxidant and possible cancer-preventing properties.  

The vitamin B6, helps brain function and helps convert protein to energy and the vitamin A helps with eye health.  The potassium contained helps lower blood pressure and alleviates leg cramps. Watermelon also contains the amino acids citrulline and arginine that help maintain the arteries and heart health. On top of everything watermelon seed tea is said to alleviate bladder infections.

When purchasing, pick a watermelon with a smooth skin, free of bruises, dents and cuts. It should seem heavy in weight for it's size. It should have a light spot on the underside where it rested on the ground while ripening in the sun. To test for ripeness, slap with your hand and it should give a high pitched, not flat (under-ripe) or hollow (over-ripe) sound . They can be stored uncut for up to a week at room temperature in a dry area of the home. Wash well before cutting. Once cut, refrigerate.

Watermelon can be prepared in many ways, the flesh can be sliced, cubed or scooped into balls. Both the seeds and the rind are also edible. Although normally eaten raw they can be turned into pickles, jams and jellies. Dried watermelon slices make a sweet-like snack. A cup of diced watermelon is only 49 calories so it can be enjoyed by all.

Useful websites:

What to do with the rind? Go HERE for recipes.

How to cut a watermelon? Go HERE to watch a video and find out how.    

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Watermelon Salad with Jalapeño and Lime

From the Vegetarian Times               

Black sesame seeds add a nice colour contrast to this dish, but if you can’t find them, white sesame seeds work just as well.



3 tbsps lime juice

2 tbsps olive or avocado oil

1/8 tsp lime zest

 2 cups seedless watermelon, cut into 1/2-inch cubes

1 jalapeño pepper, seeded and sliced

1/4 cup basil or Thai basil, cut into thin strips

1 tsp black sesame seeds

1/2 tsp sea salt



Whisk together lime juice, oil and lime zest. Set aside. Place watermelon cubes in single layer in large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve. Place 5 jalapeño rings each in 4 shallow serving bowls. Mound 1/2 cup watermelon in centre of each bowl. Divide marinade among bowls. Sprinkle with basil, sesame seeds and salt, and serve. Serves 2.  Calories per serving: 181

The Green Watermelon

By Annmarie Gianni at the Renegade Health Show  



1 cucumber

2 stalks celery

handful fresh cilantro (coriander)

3 kale leaves

small piece garlic, peeled

1 cup watermelon



First, make a juice from all of the ingredients except for the watermelon. Then, blend the juice with the watermelon. This recipe can be found in our "Smoothies for Optimal Health" book.





Watermelon Aguas Frescas (sugar-free version)

From Elana's Pantry blog - A great place for gluten-free recipes.  

A popular fruit beverage from Mexico.



2 cups watermelon, sliced into 1 inch cubes, discard rinds

1/4 cup lime juice, fresh squeezed

10 drops stevia

ice (lots)



Place watermelon, lime juice and stevia in a Vita-Mix (or other high speed blender) and purée on highest setting until liquefied. Fill 2 large glasses to the top with ice. Pour watermelon mixture over ice. Serves 2.





Grilled Watermelon and Tomato Salad

From treehugger  weekday vegetarian        



4 3/4 inch inch thick slices of seedless watermelon

4 ripe heirloom tomatoes, sliced into wedges

4 tbsps extra virgin olive oil

Kosher salt and fresh ground pepper, to taste

1 tbsp fresh lemon juice

4 tsps aged balsamic vinegar

8 small leaves fresh opal basil

8 small leaves of fresh green basil

Maldon sea salt, for garnish



Prepare a charcoal grill outdoors for direct grilling over high heat. Or, indoors, place a grill pan over high heat until very hot. Using a 3 1/2" / 9 cm cookie cutter, cut the watermelon flesh into four rounds. Place on the grill grates or in grill pan, directly over the heat. Grill on one side only, until grill-marked, and the melon emits a slightly smoky aroma, about 2 minutes. Transfer rounds, grill-marked sides up, to a platter. Place the tomato wedges in a large bowl and toss gently with 2 tablespoons of the olive oil. Season to taste with kosher salt, pepper, and lemon juice. Place a watermelon slice, grill-marked side up, in the centre of each of four appetizer plates. Top each with an equal portion of tomatoes. Drizzle each salad with 1/2 tablespoon of remaining olive oil, and top each with 1 teaspoon balsamic vinegar. Garnish with opal basil and green basil and a few grains of Maldon salt, and serve. Serves 4.





Sparkling Watermelon Juice

From Dr Ben Kim's wonderful health website .



8 cups of ripe watermelon chunks

12 ozs / 350 mls sparkling mineral water

ice cubes

small handful of mint leaves (optional)



Use a strong blender to purée watermelon chunks and mint leaves together. Add a few splashes of sparkling water to get things going, if necessary. Combine watermelon purée with sparkling water in a large pitcher. Chill for one hour before serving over ice cubes in tall glasses. Makes about 6 servings. Please note: This recipe is suitable for anyone on a Full Body Cleanse program.





Watermelon Rind Jelly

From the Watermelon Rind website. 



4 cups cubed watermelon rind

3 ozs / 85 gms liquid fruit pectin

2 tbsps fresh lemon juice

1 tsp ground cinnamon

3 1/2 cups white sugar



To begin this recipe you will first want to take out your blender and plug it in. Next add in your cubed watermelon rind, and blend it until it's a purée. Next take out a saucepan, and add in the watermelon rind puree, white sugar, lemon juice, and ground cinnamon. Moving along, place the saucepan over medium heat, and bring the contents to a boil. Stir as often as needed to keep the contents from burning. Next add in the liquid fruit pectin, and continue stirring. You will want to cook these ingredients for fifteen minutes, then remove the saucepan from the burner. Next skim off the foam, and pour the jelly mix into canning jars and seal them. Refrigerate the jelly after the jars have been opened. We hope you have enjoyed this unique recipe, please be sure to check out our many other watermelon rind based creations.





Pickled Watermelon Rind

From Martha Stewart 

1 pound / 450 gms watermelon rind (from a 3-pound piece watermelon)

3 tbsps plus 1 teaspoon coarse salt

1 1/2 cups cider vinegar

1 1/2 cups sugar

2 tbsps pickling spice

Directions



Using a vegetable peeler, peel outer skin and tough green layer from watermelon rind; cut rind into 2-by- 1/2-inch strips. In a medium saucepan, combine 5 cups water with 3 tablespoons salt; bring to a boil. Add rind. Cook at a rapid simmer over medium-high until crisp-tender, about 5 minutes. Drain, and transfer to a heatproof bowl (reserve saucepan). In reserved saucepan, combine vinegar, sugar, pickling spice, remaining teaspoon salt, and 1 cup water. Bring to a boil, stirring to dissolve sugar and salt; pour hot liquid into bowl with rind. Use a small plate to submerge rind into liquid. Let cool to room temperature. Transfer to a container; cover and refrigerate in liquid at least 2 hours and up to 2 weeks. Serves 8.

Alcohol and Weight Loss

Here is the very fit Scooby guy, age 49, who lectures us about how much alcohol can hinder your effort to lose weight, get fit, and build a ripped body. He's funny, check him out;

Magnesium in a Vegan Diet

Magnesium is extremely necessary for good health, being one of the major elements required by our body. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet. Thankfully, even with soils depleted of minerals and further loss of nutrition during transportation, most Vegans, eating a balanced diet, should find that it provides enough magnesium.



Not only is magnesium necessary for the metabolism of carbohydrates, fats, protein and amino acids, it is essential for maintaining normal nerve and muscle functioning, ensures strong bones, keeps our blood circulating properly and is important for the secretion of parathyroid hormones. Magnesium has also been called Nature's tranquillizer.



Although not common, magnesium deficiency can be caused by consumption of large amounts of fats, alcoholism, excess calcium, vitamin D or zinc supplements,  antibiotics, gastrointestinal problems,  poorly controlled diabetes, diuretics, over exercising, and other factors. The result being that this could cause muscle cramps, anxiety, insomnia, fatigue, migraine headaches,  imbalanced blood sugar levels, raised blood pressure and in severe cases even abnormal heart rhythms.



Most vegetable based foods contain reasonable amounts of magnesium, here are some examples:

almonds                                 1/4 cup      168mg

avocado                                 1 med        70 to 100mg

banana                                   1 med        33mg

barley cooked whole grain       1/2 cup      61mg

black beans boiled                   1/2 cup      61mg

blackstrap molasses                 1 tbsps      48mg

Brown long grain rice cooked   1/2 cup      42mg

cashew nuts                            1/4 cup      148mg

chocolate dark-75-85% cacao 1 bar/101gms 230mg

corn cooked                             1/2 cup      26mg

flax seeds                                2 tbsps       70mg

lentils boiled                             1/2 cup       36mg

millet whole grain cooked          1/2 cup      53mg

oats bran                                  1/2 cup      96mg

peanut butter natural                 2 tbsps       51mg

potato unpeeled baked              1 potato      55mg

quinoa cooked                          1/2 cup       59mg

soybeans boiled                        1/2 cup       74mg

spinach boiled                           1/2 cup      79mg

Swiss chard boiled                    1/2 cup      76mg

tempeh                                     1/2 cup      58mg

tofu                                          1/2 cup      127mg

tomato raw                               1 med        13mg

wheat germ                              1/4 cup      69mg

zucchini boiled                          1/2 cup      19mg



Recommended Dietary Allowances for magnesium differ slightly depending on who set up the lists but basically the most common mentioned are children under 13 years old 80mg to 240mgs and teenagers and adults from 310mgs to 420mgs. If you feel you are not absorbing sufficient magnesium from your foods and wish to take a supplement it is important to take the right kind of magnesium which is magnesium citrate malate. It is significantly easier to absorb and gentler on your gut.



Over cooking can reduce magnesium content of foods so make sure that you include raw, lightly steamed or quickly stir fried dishes in your meal plans. As far as nuts are concerned there is very little loss of magnesium either from roasting or from processing whole nuts into butters.



Why not enjoy the treat of small slab of dark chocolate and know you are getting a nice boost of magnesium.

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Magnesium Rich Recipes

Raw Chocolate Avocado Mousse

From California Avocado

Recipe Provided By Chef Kimberly Morabito, Table Nectar (Oakland, CA)



2 ¾ oz raw cashews (soaked 3 hours)

3 oz extra virgin coconut oil

6 oz agave nectar

6 oz cold purified water

2 oz unsweetened cacao powder

¾ oz organic, Non-GMO soy lecithin granules

2 tsp vanilla extract

1 tsp vanilla powder (optional)

1 tsp ground cinnamon

 ¼ tsp ground cardamom

? tsp sea salt

1 large Fresh California Avocado (8oz), pitted, peeled and coarsely chopped



Drain the soaked cashews. Place all ingredients except the avocado into a food processor or high-powered blender.  Process until smooth. Add the chopped avocado to mixture and process while occasionally scraping down the sides of the bowl until mixture is silky smooth. Divide mixture evenly into 6 bowls or glasses.  Refrigerate at least 30 minutes to set before serving.  For a much firmer mousse, refrigerate 8 hours or more.  Serve.   Serves : 6  Yield : 3-1/2 cups

Spinach-Quinoa Salad with Cherries and Almonds

Adapted from the Vegetarian Times

This salad is perfect for picnics because it's filling and won't get soggy. It also works well with couscous or bulgur.



1/4 cup sliced almonds

1 1/2 cups quinoa, rinsed and drained

2 cups spinach leaves

2 cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped

1 cucumber, peeled, seeded and cut into 1/3-inch dice (about 1 1/2 cups)

1 15oz / 425gms can chickpeas, rinsed and drained

1 small red onion, finely chopped (about 1/2 cup)

1/4 cup plain soy yogurt

3 tbsps olive oil

2 tbsps fresh lemon juice

2 cloves garlic, minced (about 2 tsp.)



Preheat oven to 350F/177C. Spread almonds on baking sheet, and toast 7 to 10 minutes, shaking pan occasionally, or until golden brown. Cool. Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed. Remove from heat and cool, covered, in pot. Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach. Toss together quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion in large serving bowl. Whisk together yogurt, olive oil, lemon juice and garlic in small bowl. Pour over salad, and toss to coat. Season to taste with salt and pepper. Chill 30 minutes to allow flavours to develop, then serve. Serves 6.

Brown Rice and Black Beans

From Rodale where health meets green.    



1 1/2 cups canned black beans, rinsed and drained

2 cups cooked brown rice

1 cup chopped tomatoes

1/2 tsp ground cumin

2 teaspoons chopped garlic

2 tbsps chopped fresh cilantro (coriander)

salt

ground black pepper



In a 10"/25cm no-stick skillet over medium-high heat, combine the beans, rice, tomatoes, cumin and garlic. Cover and cook for 5 minutes, stirring occasionally, or until the beans are hot. Add the cilantro and salt and pepper to taste.



Further reading:

Magnesium Food Chart 

Magnesium: The Lamp of Life   

Use Tips from David Wolfe to Increase Bone Density