Umami Recipes With Anti-Aging Super Nutrients

Featured Anti-aging Super Nutrients:
Co Enzyme Q10 (Ubiquinol)
Omega 3


Arabian Carrot Dip
3 carrots, peeled and grated
1 T olive oil
1 garlic clove, crushed
2 t salt 
½ c coconut yoghurt/kefir/vegan sour cream 
2 T lemon juice 
2 T chopped fresh mint 
⅓ c pine nuts, toasted

Bahārāt Spice Mix
1 t ground black pepper 
1 t cumin 
1 t paprika 
½ t ground coriander seed 
3 cloves 
¼ t nutmeg 
¼ t cardamom 
a pinch of cinnamon

Prepare the spice mixture. Simply add all the ingredients in a dry non-stick skillet and heat, stirring until it begins to smoke ever so slightly and become aromatic. As soon as it begins to smoke, add the oil, carrot and a pinch of salt and heat until the carrot is just cooked through. It should be just tender and fragrant. Set aside to cool down a bit – and don't forget to pick out those 3 cloves! In a small pan, gently toast the pinenuts on a medium heat until lightly golden.

In a food processor or blender, combine the carrot, pinenuts and all remaining ingredients and pulse until the desired consistency is reached – I like my dips a little chunky, like a pesto. Transfer to a serving bowl and garnish with a little extra sprinkle of paprika and pinenuts. Serve with wholemeal pita crisps, corn chips or vegetable sticks – or with these delicious gluten free Hemp Seed Crackers...

Hemp Seed Crackers with Garlic, Rosemary and Sea Salt
1 c cooked brown rice
1 c cooked quinoa
½ c hemp seeds
¼ c ground flax seeds
1 T Tamari soy sauce
1 t sea salt
1 ½ T olive oil
3-4 sprigs rosemary, stems removed
½ t garlic powder

Place ground flax seeds in a bowl and cover with ½ cup water, allow to soak while you prepare everything else. In a dry skillet over medium heat, toast the hemp seeds until fragrant. Remove from heat and set aside.

Blend cooled rice, quinoa, soaked flax, salt, tamari and olive oil in a food processor until a dough is created – it should form a ball in the food processor (add water if too dry, one tablespoon at a time). Then add the toasted hemp seeds and pulse to incorporate. The dough will be very sticky. Preheat oven to 350°F/175°C.

Hot & Sour Shrimp Noodle Soup

1 T peanut oil
small piece of ginger, finely chopped
900 ml vegetable stock
200 grams large rice noodles
1 T oyster sauce
1 t dark soy sauce
2 T fish sauce
pinch of sugar
1 thick red hot chilli pepper, deseeded and thinly sliced
2 small garlic cloves, minced
10 tiger shrimp, tails on
2 green onions, thinly sliced
1 lime, juiced
small handful of cilantro leaves

Add the oil to a large saucepan and add in the ginger over high heat. Fry for a few seconds and then pour in the vegetable stock. Bring to a boil, then reduce and simmer for 10 minutes.
While the stock heats up, cook the rice noodles according to direction. For large noodles, boil for 6 minutes and then drain. Keep warm.

Add the oyster sauce, soy sauce, fish sauce, hot chilli and garlic to the stock and reduce heat, simmering for 5 minutes. Add in the shrimp and continue simmering for a further 5 minutes, until the shrimp is cooked.

Add the lime juice, sugar and green onions and cilantro to the saucepan. Season to taste.

Run the noodles under hot water to prevent sticking and divide among two bowls. Remove the shrimp and set aside. Pour the stock over top and arrange the shrimp on top. Add a bit of fresh cilantro on top to garnish.

Coconut, Lime & Red Cabbage Coleslaw with Macadamia Nuts

2 c thinly shredded red cabbage
2 c thinly shredded savoy cabbage
2 T finely diced red onion
2 T lime zest
juice of one lime
1/2 c coconut milk (not light)
3-4 drops stevia
pinch of himalayan salt
1/2 c raw macadamia nuts, roughly chopped (optionally you could try cashews too)

In a large bowl combine both cabbages, onion, and lime zest. Wisk together lime juice, coconut milk, stevia and salt. Coat cabbage mixture, tossing well, using part or all of the dressing as you may. Top with chopped macadamia nuts. Yield: 6 small servings

Italian Lentil Sliders

Lentil balls
1/2 c cooked lentils
1 c cooked brown rice
1/4 c old fashioned oats
1/4 c + 2 tablespoons wheat germ
2 T soy sauce
2  T olive oil
2 t fresh lemon juice
1/4 c whole wheat flour
1/2 t sea salt
1/2 t fresh ground black pepper
1 t balsamic vinegar
1/8 t nutmeg
1/2 t chili powder
1/2 t garlic powder
1 t onion powder
2 t dry mustard
2 t molasses

1 T extra virgin olive oil
1/2 c chopped onions
1 T finely chopped carrots
1/2 c finely chopped celery
1 T chopped fresh parsley
1 clove garlic, minced
1 15 ounce can diced tomatoes
1/2 t dried basil
1 t tomato paste
Sea salt, to taste
Fresh ground black pepper, to taste

8 slider buns
1 T vegan butter substitute
1-2 c arugula (depending on how much you love arugula)
1 c Daiya Mozzarella Style Shreds (or the Trader Joe’s version)

Preheat your oven to 300 degrees Fahrenheit. Mix all of the lentil ball ingredients together in a large bowl. Scoop out approximately 3 tablespoons of the mixture and use your hands to form the mixture into balls. Place the lentil balls on a baking sheet lined with parchment paper. Cook for 15 minutes on each side, 30 minutes total. Remove from the oven and let stand for 10 minutes.

Malfatti / Gnudi

Malfatti or Gnudi is a traditional Tuscan dish. It’s essentially ravioli without dough called gnudi which in Tuscany means naked or also malfatti meaning not well made. This dish gets its name from the fact that it is really the filling of the ravioli without the pasta. A delicious combination of ricotta, spinach, basil and ground pistachios come together into a light and airy dumpling which is poached then quickly sautéed on a little butter until it is crispy and golden brown. Topped with a drizzle of Truffle-infused cream sauce, this dish is fabulous as a starter or as an entrée to an Italian-themed evening.

Ricotta, Pistachio & Basil Gnudi with Truffle Cream Sauce

1 c /250 g ricotta, well drained
7 T /100 g flour
3 T/50 g parmiggiano-reggiano, grated
2 eggs
2 T pistachios, coarsely chopped
2 T basil, finely chopped
2 T cooked spinach, finely chopped
salt and pepper to taste.

A knob of butter
2 scallions, finely chopped
2 cloves of garlic, finely chopped
4 T dry white wine
3.5 oz /100 ml chicken or vegetable broth
7 oz /200 ml single cream
Truffle oil or shaved truffles to taste

To prepare the sauce, melt the butter in a saucepan, then sauté the scallions and the garlic over medium heat for about 4-5 minutes. Add the wine and broth and simmer until the liquid almost disappears. 

In a small saucepan, cook the cream over a moderate heat until it's reduced by half. Add to the sautéed scallions, and flavour with some truffle oil, salt and pepper. Cover and keep warm.

To prepare the malfatti, mix all of the ingredients together in a large bowl and combine until well blended. Season with the salt and pepper to taste. 

In the meantime, bring a large pot of salted water to the boil. Using two small spoons, form the ricotta mixture into little egg-shaped balls and toss into the boiling salted water. As soon as they float to the surface, the gnudi will be cooked. Drain with a slotted spoon and toss them in a saucepan with 125 g of butter and sauté until they’re crisp and golden brown. 

To serve, arrange the gnudi on warmed dishes and garnish with a generous drizzle of sauce and a few drops of white truffle oil, and sliced fresh truffles if you have them. Serves 4-6

FRESH Fig & Walnut Salad  with Lemon Lime Vinaigrette

Spring Greens, Spinach & Arugula Mix
Fresh Black Mission Figs, Sliced
Feta Cheese, Crumbled
Coarse Salt & Cracked Black Peppercorn
1 Cup Shelled Walnuts, Chopped & Roasted
1 T Olive Oil
2 T Rosemary, Finely Chopped

1 c Extra-Virgin Olive Oil
4 T Lemon Juice
1-2 T Orange Blossom Honey
4 t Lime Juice
2 t Dijon Mustard
3 t Fresh Thyme Leaves, Finely Chopped
3 Cloves Garlic, Minced
3 t Coarse Salt, or to Taste
1 t Cracked Black Peppercorn, or to Taste

Pre-Heat Oven to 350ºF. In Large Mixing Bowl, toss Walnuts, Olive Oil, & Rosemary. Spread Walnuts evenly in a single layer, over a baking sheet lined with parchment paper. Bake for 10-12 Minutes, or until Golden Brown. Pull from Oven & all to cool before plating.

Lemon Lime Vinaigrette
Combine all Ingredients in a Glass Jar w/ Screw-on Lid. Secure Lid & Shake Vigorously until all Ingredients well-mixed. Season to taste with Salt/Pepper.

Toss Greens & Raspberries in Mixing Bowl with Vinaigrette. Add sliced Fig, Feta Crumble, & Roasted Rosemary Walnuts. Season with Salt / Pepper, to Taste.
Cheesy Green Chile and Potato 

Spring Quiche With Butternut Squash, Peas, 
Feta, and Baby Kale


Stress-free Posture and Body Mechanics. Part One: Soft Tissue Dysfunction

The first poet was the human being who first stood and walked

The human body is designed to move. It has the remarkable ability to be conditioned and to rise to any physical challenge and demand. These qualities give us clues about how we can prevent and treat soft tissue dysfunction.

Postural Stress

Postural stress is a major factor in soft tissue dysfunction, structural misalignment, and physiological health and function. It isn't only our work posture that is in question, but also our postural habits when relaxing.

What kind of posture do you have?

As well as postural stress and structural misalignment, soft tissue health is affected by strain and injury, neglected Basic Health Habits, as well as chronic stress, unhealthy habits, illness, surgery, and medication.

What is Soft Tissue?
In anatomy, the term soft tissue refers to tissues that connect, support, or surround other structures and organs of the body. Soft tissue includes tendons, ligaments, fascia, skin, fibrous tissues, adipose tissue (fat), and synovial membranes (joint tissue), which are connective tissue; and muscles, nerves and blood vessels, which are not connective tissue. Wikipedia

Connective Tissue
Everything works together because we're all one piece  
Mr. Dress Up

Connective tissue is the integral element of structural support in our body.  A tent pole does not hold up a tent, and likewise, it is not the spine, which supports our body in an upright position. Rather, it is the guy wires, or comparatively, our connective tissues, that make an upright position possible through the action of balance and counter-balance

Connective tissue is the necessary component of our soft tissues which holds all of the body parts together in the proper relationship to one another and integrates all of these parts in a unified, dynamic, and functional whole. 

The life of every cell depends upon the normal function of vascular and lymph circulatory systems for the delivery of nutrients, oxygen, hydration, waste product removal, to prevent or defend against infection, for disease containment, and to facilitate healing. Connective tissue is one of the principal shapers and supports of this circulatory network.

There is no tissue in the body that is as ubiquitous as connective tissue. It binds specific cells into tissues, tissues into organs, organs into systems, cements muscle to bones, ties bones into joints, wraps every nerve and every vessel, laces all internal structures firmly into place, and envelopes the body as a whole. In all of these linings, wrappings, cables and moorings it is a continuous substance, and every single part of the body is connected to every other part by virtue of its network; every part of us is in its embrace. If everything else were removed, the network of empty compartments would preserve our physical form in detail. 
Ida P. Rolf, ROLFING: Reestablishing The Natural Alignment and Structural Integration of The Human Body For Vitality and Well-being.


The acute inflammatory reaction is a general tissue response to injury and infection. Its purpose is to defend the body from invading microbes (bacteria and virus) at the site of injury, and to prevent the spread of infection into the surrounding tissue; to eliminate microbes, toxins, and foreign material from the site of injury or infection, and to prepare the tissue for repair. Connective tissue plays key roles both in the inflammatory response and tissue repair.

Inflammation can be classified as either acute or chronic

Acute inflammation is the initial response of the body to harmful stimuli and is achieved by the increased movement of plasma and leukocytes (especially granulocytes) from the blood into the injured tissues. A cascade of biochemical events propagates and matures the inflammatory response, involving the local vascular system, the immune system, and various cells within the injured tissue. 

Prolonged inflammation, known as chronic inflammation, leads to a progressive shift in the type of cells present at the site of inflammation and is characterized by simultaneous destruction and healing of the tissue from the inflammatory process.

The Cardinal Signs of Inflammation:
The traditional names for signs of inflammation come from Latin:
  •  Dolor (pain)
  •  Calor (heat)
  •  Rubor (redness)
  •  Tumor (swelling)
  •  Functio laesa (loss of function)


The cardinal signs of acute inflammation are redness, heat, swelling, and pain at the site of injury or infection.
  • Redness is a result of increased blood flow that occurs with the vasodilation of blood vessels. Vasodilation and increased permeability are caused by the release of histamine from mast cells and basophils (white blood cells) which induce a limited separation of the endothelial cells lining blood vessels; and also by kinins and leukatrienes. As a result of vasodilation and increased permeability, antibodies, phagocytes, clot-forming chemicals and fibrinogen (which converts to an insoluble, thick network called fibrin), are released from blood. Fibrin localizes and traps invading organisms, preventing their damaging spread, and is the basic component of a blood clot. 
  • Heat is a result of increased metabolic activity.
  • Swelling occurs in the amorphous ground substance of connective tissue and is a manifestation of plasma leakage from venules. Hyaluronic acid, the largest component of the amorphous ground substance, prevents the spread of infection.
  • Pain is a result of injury or irritation to nerve tissue by foreign microorganisms. Kinins (polypeptides present normally in blood) and prostaglandins, both vasodilators, elicit pain directly by stimulating nerve endings sensitive to painful stimuli. Swelling (edema) may cause tenderness due to pressure on sensory nerve endings. Blood capillaries in the inflamed area are also dilated and congested.
  • Reduced mobility and function, and fever may also occur as a result of inflammation.  
The inflammatory process is a normal, healthy function of injury healing and recovery. Without inflammation, wounds and infections would not heal.  

The Story of A Soft Tissue Injury 
and Recovery

One winter, six years ago when I was 47, I took a classic tumble down my front stairs on the ice. It was forceful enough to fracture my elbow and dislocate my shoulder. After the reduction procedure, I planned a unique program of rehabilitation that was contrary to the directions of the sports medicine doctor. I modelled it after physical therapy treatment for soft tissue injuries that were being done in Denmark.

The first week focused on recovery. There is a lot of swelling and bruising with this type of injury. I iced rigorously. I also continued to use the arm as much as possible as I took care of necessary household tasks and personal grooming. The sling which the doctor had instructed me to wear for three weeks, with the arm immobilized, came off after the first day. This small demand on the injured tissues, even that early in recovery, did not harm the injury further.

I wore the sling when I risked being jostled in a crowd or group situation. I also wore the sling in the early days of the injury to give the arm a rest.

The second week I ceased the ice and introduced heat, massage, and passive range of motion exercises, with the aid of a pulley system. 

The third week I started active range of motion exercises and exercising with weight; continuing with the massage and heat treatments. 

I was back to work after five weeks of rest and rehabilitation. I was back to full time capacity by week ten. I lost no range of motion or strength of the injured arm. The movement, heat, exercise, and massage had aided and increased the healing process.


This week, I re-injured this shoulder during a misadventure with my garbage cart. It felt like the third week of recovery from the original injury. All of the abductor muscles were affected and the arm became glued to my side. 

Once again, my rehabilitation involved normal, daily, use and activities, with daily range-of-motion movement, heat, and self-massage. By day five, full-range-of-motion had been restored, and I went bowling with my family, using the right arm, my dominant side, that had been injured.  

The resilience that has been created in my body from the consistent practice of Basic Health Habits allowed my body to return to normal function quickly. This experience indicates to me what is possible at the advanced stage of 54 - if you are healthy.