Jackie’s Vegetable and Fruit of the Month Club- June, Recipes with Blueberries and Tomatoes

Where does the time go! Here it is the middle of June, oh well it is better late than never. Actually it has been hard to decide on the choices this month, as there are so many now: cherries, nectarines, peaches, tomatoes, blueberries, and all of the fresh vegetables that you can get from your garden or from the local farmers market, we have several within a couple of miles. Therefore, two of my favorites and the most nutritious are tomatoes, (summer tomatoes are the best) and blueberries.

Each month I will feature a vegetable and fruit of the month that is in season, highlighting the nutritional values, selecting the best specimens, preparation techniques, storage, and provide some delicious recipes and ideas for serving. Fruits and vegetables are the best when they are in season. I find it exciting to look forward to the coming season of my favorites.

This month I will provide these recipes free again! The cost for the year is only $10.00,which will include over 50 great recipes with pictures and special surprises during holidays, so join my Vegetable and Fruit of the Month Club for delicious ways to serve in season fruit and vegetables. Order Now! ………

Tomatoes

Tomatoes are technically a fruit and are a rich source of vitamin A and C (one medium tomato provides 40% of the RDA for Vitamin C and 20% of vitamin A), and are a good source of calcium, phosphorous, and potassium. Studies of tomatoes and tomato products show that the more people eat, the lower their risk of cancer. Lycopene, a carotenoid and powerful antioxidant, fighting free radicals, is the chemical that makes tomatoes red. The benefit has been found to be the strongest for cancers of the prostate, lung, and stomach. Tomatoes can also lower the risk of heart disease and macular degeneration.

Native to Mexico and Central America, tomatoes were cultivated by the Aztecs and Incas dating back to 700 AD. In Mexico it is a perennial and in temperate climates it is grown as an annual. Mexico has one of the oldest wild types growing. It was the 16th century conquistadors who introduced them to Spain, where their popularity spread quickly to Portugal and Italy. The French loved them and referred to them as “love apples.” In Germany they were revered as “apples of paradise.” The British rejected tomatoes because they believed them to be poisonous. The early New England colonists also carried this belief until 1812 when the Creoles of New Orleans happily showed them how tomatoes enhanced their gumbos and jambalayas.

Processed tomatoes, it is reported from the food industry contain more Lycopene than raw because the cell wall is broken down and the carotenoids are concentrated. When all of the water is cooked out of the tomato thus concentrating the nutrition, can it really be compared to raw tomatoes? The vitamin C is destroyed by heat and who knows what other nutrients that have not been identified.  Watermelon is also very high in Lycopene and no one is advocating cooking watermelon to get more Lycopene. Eating tomatoes with a small amount of fat helps the Lycopene to be absorbed better, and perhaps the small amount of fat in the seeds are enough. Choosing a good unheated fat is important. Using a food processor and blender to break the cells allowing the absorption of more Lycopene.

The tomato is a nightshade containing glycoalkaloids, which some people believe contributes to arthritis symptoms (this has not been supported by research). I think that this problem occurs with cooked tomatoes. I eat tomatoes every day and do not have the arthritic pain that I had prior to being on a raw diet. I had pain eating cooked tomatoes in sauces and soups before we were mostly raw. This could relate to the metabolism of cooked food to an acidic form, which can lead to inflammation.

Tomatoes purchased from the supermarkets have been refrigerated, and will not keep as well as unrefrigerated. However, tomatoes fresh from the garden will keep well at room temperature for about a week, as will those organically grown from farmers’ markets.

We eat tomatoes in our daily salad and do not really have to have a recipe. In fact one of my favorite snack and fast foods are the cherry or grape tomatoes. Every time I teach these tomato recipes all say that are they are the best they have ever tasted. Three of my favorite tomato recipes are Tomato Salsa, Tomato Vinaigrette Dressing, and Marinara Sauce. All of these recipes have a 1- 2-week shelf life (if they last that long). I always keep these on hand. Hint: chopping an avocado and stirring in some salsa can make a quick guacamole. All three can be used as a salad dressing. And all three can be served over spiralized zucchini or eaten with chips.

4 cups tomatoes chopped
1-3 jalapeno peppers, seeded
3 garlic cloves, minced fine
1 onion
½ cup fresh cilantro
½ cup fresh basil
2 limes, juiced
2 teaspoons sea salt (optional)
1 tablespoon ground cumin
1 tablespoon chili powder
1 red pepper, seeded
1 cup sun-dried tomatoes, soaked in warm water

1.    Place garlic in the food processor and chop into small pieces.
2.    Add jalapenos, cilantro, basil, limejuice, salt, cumin, and chili powder into the food processor and chop until very fine.
3.    Pour this mixture into a bowl with the tomatoes.
4.    Place red pepper in the processor, chop fine and add to tomatoes.
5.    Place onion in the processor, chop fine and add to tomatoes.
6.    Place the sun-dried tomatoes in the processor and chop until smooth like tomato paste. Stir sun-dried tomatoes with the salsa mixture in a bowl.

This is better after the flavors have blended for a couple of hours, and has a 14-day shelf life.

Coming Soon! Order our new flax chip flavors now! (Nacho Flax, Oriental Sesame Flax, Wasabi Flax, Onion Flax (tastes like the famous onion bread without all the fat), Barbecue Flax, Curry Flax)

8 roma tomatoes
8 medjool dates, pitted
8 sun-dried tomatoes (soaked in 1 cup filtered water)
1-2 cloves garlic
¼ cup fresh thyme, basil or oregano (optional or use all three)
2 tablespoons lemon juice or apple cider unpasteurized vinegar

Place all ingredients in blender and blend well, if too thick add more filtered water.

Shelf Life: 1-2 weeks

Tomato Vinaigrette Dressing

2 cups fresh basil
2 red and yellow bell peppers
½ cup fresh oregano
3 carrots
2 pints cherry tomatoes
1 teaspoon lemon juice
3 cloves garlic
1 cup sun-dried tomatoes, soaked 2 hours and drained
1 onion
4 medjool dates, seeded, soaked 1 hour, and drained
2 teaspoons sea salt (optional)
½ cup olive oil (optional for fat free sauce)
1 cup chopped tomatoes

1.    Place all ingredients in blender and blend well.
2.    Optional-stir in some chopped tomatoes (these add nice texture to the blended sauce).
3.    Serve over zucchini spiral sliced pasta.  Add warm filtered water to make a great soup base and add finely shaved or chopped vegetables.

Marinara Sauce with Protein Nuggets

Coming Soon, Order our Protein Nuggets now! Great for Salads or topping any dish and they will put an end to the question of  “ Where do you get your protein?”

Wild blueberries are native to North America where they grow throughout the woods and mountainous regions in the United States and Canada. Blueberries are at their best from May through October when they are in season. In our area they are ripe the middle to end of June. They are ripe when they are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy “bloom” that covers the surface serving as a protective coat. Do not pick the red berries, as they will not ripen once picked. For the most nutrition grow your own or find a place that you can pick your own organic berries. For the most antioxidants, choose fully ripened berries. Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Blueberries are full of nutrients and flavor, and very low in calories.
Nutrition
Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease aging skin and cancer. Anthocyanins enhance the effects of vitamin C, improving capillaries and stabilize collagen in all body tissues.
A recent study in the Journal of Agriculture and Food Chemistry found that blueberries deliver 38% more anthocyanidins (free radical fighters). In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia. Researchers found that diets rich in blueberries significantly improve the learning capacity and motor skills. Also they offer protection against macular degeneration.

Blueberries protect the gastrointestinal tract. Blueberries can inhibit colon cancer, cell proliferation and induce apoptosis (programmed cell death). In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form. Blueberries can help relieve both diarrhea and constipation.
Among their rich supply of phytonutrients, blueberries along with onions, curly kale, leeks, spinach, and broccoli include a flavonoid called kaempferol, which greatly reduces ovarian cancer. Blueberries also promote urinary tract health from components found in them that reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.
Handling and Preparation
Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin’s surface. If you know the source of either wild or organic berries try not to wash them at all.
Ripe blueberries should be stored in a covered container in the refrigerator where they will keep for about a week, although they will be freshest if consumed within a few days. Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before freezing, wash, drain and remove any damaged berries. Spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer. Berries last for 6 months in the freezer. I have found the skin to toughen and frozen are best used in a smoothie.
Baby foods with blueberries have no anthocyanins To give your children the full health benefits of berries, purchase fresh or frozen berries and purée them. Anthocyanins are found in fresh and frozen berries, but not in processed or cooked foods.

2 pints fresh blueberries
3 bananas
4 pitted dates
1 teaspoon psyllium
1 nut and date piecrust (see recipe)

1.    Place 1 pint blueberries, dates, and bananas in blender and blend until smooth.
2.    Add psyllium and process well.
3.    Add this mixture to the remaining blueberries and stir well.
4.    Place in a prepared nut and date piecrust (save a little if the piecrust to sprinkle on top or decorate with more blueberries)
Note: This can be served without a crust in parfait glasses.

1 cup macadamia nuts, soaked 8 hours and drained
1/2 cup raw honey
1 teaspoon sea salt
2 lemons juiced
1 tablespoon lemon zest
2 pints fresh blueberries
1-cup pecans soaked overnight, dehydrated for 12 hours and chopped
1 nut and date pie crust (see recipe)

1. Place first five ingredients into a blender and process until smooth.
2. Add 1/2 pint of the blueberries to this mixture and blend until smooth.
3. Add this mixture to the remaining blueberries and stir well.
4. Place in a prepared nut and date pie crust and top with chopped pecans or some of the pie crust. Garnish with strawberries or cherries.

2 cups Brazil nuts
1/2 teaspoon salt
1 cup medjool dates, pitted
1 teaspoon vanilla powder
zest from 2 lemons

1.    Place brazil nuts in a food processor and process well into crumbles.
2.    Add salt, dates, zest and vanilla powder and process well.
3.    Press mixture into 8 –10 inch glass pie pan, or spring form pan saving a small amount to crumble on top of the pie.

Blueberry Pie With Brazil Nut and Dates Crust

Raw Food Revival Tour is on the Move- June 18
Raw Food Revival Tour is on the move again headed to Toronto, Canada, Rochester, New York, and Ithaca, New York to teach more Kitchen Magic and the basics of a raw food diet. In Toronto teaching an Italian, Tex Mex, Barbecue, and a whole day class of delicious Raw Food Recipes. In Rochester they will be teaching a Tex Mex and in Ithaca a Barbecue. Everyone is getting ready for a Raw 4th of July Celebration.  For more information click on Seminar Schedule.

April and May– Traveling to Kentucky, Ohio, and Pennsylvania.

The end of April we traveled to Elizabethtown Kentucky, a beautiful area surrounded by country towns and horse farms.  We spoke to a large group in various stages of improving their diet, demonstrating a Country Barbecue Dinner. They all raved about how delicious the food was. Our hosts were Anna Marie and Chester Flowers, who had previously attended one of our classes and Thea and Bud Guenther who opened their home to us. We spent the night in the driveway and in the morning we were able to have short meeting to learn more about their ministry of health to their church and community using their farm as a teaching tool with young children. It is great to see people who are well into retirement so actively working their farm and ministry. Activity, a healthy diet and having a purpose keep us all young.
We got back on the road and headed towards Cuyahoga Falls, Ohio. We were blessed to have another showing of spring flowers that had just finished in Atlanta.  Hosted by Julie Wandling and her mother Gloria, we taught a wonderful group of young people who were in various stages of a raw food diet. We spoke about the fundamentals of Raw Food, demonstrated and served a Tex Mex Meal in the spirit of Cinco D’ Mayo. Julie is a long time Health Minister and author of Healthy 4 Him and Hallelujah Kids.  Julie has been responsible for motivating and improving the health of her community through classes, potlucks, and her line of food that she delivers and sells at markets. Cuyahoga Falls is a beautiful town on the Ohio River, which has seven falls. We were able to spend the night close to a stunning fountain depicting the falls and fell asleep to the sound of water falling.

Cuyahoga Falls
The next day was a long day of traveling toward Pittsburgh. We stopped at Raccoon Creek State park about 30 miles west of Pittsburg to spend a couple of days. Raccoon Creek State Park has been in development since the 1930’s. It is one of the largest and most beautiful state parks in Pennsylvania. Facilities at the park are a mix, with recreational areas, and large tracts of undeveloped land. The 7,572-acre park features a beautiful 101-acre Raccoon Lake, and a 314 acre Wildflower Reserve which contains one of the most unique stands of wildflowers with over 500 species of flowering plants along the 5 miles of trails. We were lucky that this was one of the peak wildflower blooming times, April through May, and August through early September. Unfortunately we forgot our camera with us on our hike.
The next time we come here I would like to spend more time and visit the remains of the former Frankfort Mineral Springs Health Resort built in the early1800’s where wealthy guests from all over the U.S. and Europe would spend their summers drinking the mineral waters that were reputed to have a healing effect on a variety of ailments. The earliest recorded history of the Frankfort Mineral Springs begins in the 1772 when there were seven different pure springs flowing over the grotto, containing 15 different minerals thought to have medicinal qualities. Today you can still visit the spring’s U-shaped grotto and enjoy walking the trails surrounding the site of the former hotel and resort area.

The next day we drove into Pittsburgh, which was quite a surprise to me, as we emerged from a tunnel with the Ohio River, with the city in front of us, reaching high on each side, it was a site to behold. We had 5 days of classes and after Gideon’s excellent driving the RV all over this beautiful city, through tunnels and up and down steep, narrow streets, and over many high bridges I felt like I had been on a roller coaster ride. Pittsburgh is a modern, beautiful, and fun city. It has been rated the most livable city in the US twice. It has world-class universities, museums, parks, and arts and is among America’s oldest cities, now celebrating its 250th year. I have a beautiful memory of Pittsburgh etched in my mind.

Our first event was at the East End Food Co-op and Café on Meade Street, which was a most impressive complex. East End Food Co-op is Pittsburgh’s only member-owned natural and organic food market, serving the community since 1977. This market is well stocked with very fresh organic produce. We had a great turnout for our Tex Mex demonstration and talk. This is a unique, large co-op that shares space with a theater. We taught our class on stage. Pittsburgh is lucky to have such a great place. We were hosted by Grace Klein who was so helpful along with the staff in facilitating our talk and demonstration of a Tex Mex dinner enjoyed by a large group.  After this we spent another night in Raccoon Creek State Park and on our day off, enjoyed some hiking before heading back to Pittsburgh.

We had another class at the home of Yona Denby speaking about the benefits of a raw food diet and demonstrating an Oriental Meal. After the class we went to the Jewish Community Center for the Israeli Independence Day Celebration. It was great to see some of the folk dancing and songs of Israel.

Our next class was at the home of Rabi Yoseph Silverman, where we spoke about the benefits of a raw food diet and demonstrated a Barbecue Meal. Having a full class of people new to the concept of a raw food diet, we could sense their skepticism during our talk and then observe the surprise and delight for the great taste of our amazing Apple Pie, Barbecue Sauce and Nibs (like ribs), Deviled Tomatoes (like deviled eggs), Marinated Herbs and Greens, and Brunswick Stew. They all said that they would be eating more raw food. When we were setting up the recipes we were assisted by Fraydi Silverman, Rabi Silverman’s wife, to inspect the greens and herbs to remove any small bugs, which would render them not kosher and as expected, none were found. They have a kosher kitchen with separate dishes, utensils, sinks, ovens, and counters to keep meat apart from dairy, a Jewish law and tradition from the Torah.

Our next class was a two day Raw Food Awakening at the home of Grace Klein where we taught over 50 recipes to a great group of people. This class can be compared to going on a raw food cruise.   Everyone loved the food and would like us to come back.

Slide Show, courtesy of Grace Klein, Pittsburgh

We drove home through the rolling hills and beautiful countryside of West Virginia (passing many ski resorts), Virginia and North Carolina spending the night at rest stops. We were home for Mother’s Day and Ashley’s Graduation.

For Memorial Day we took the kids to Cloudland Canyon State Park and all 7 of us slept in the RV. It was a practice run for longer trips and we had a ball. This place is beautiful with many challenging trails, falls and a great campground. Finnley had a great time running around and was entertained for hours picking up sticks…she’s a real outdoor girl! The kids ate mostly raw and the great fire they built was only for our comfort and enjoyment and not for cooking!

Finnley Collecting Sticks

Cloudland State Park, GA