FastGirls Feature Food: Kale

Kale and collard greens are very similar. Both are considered warming , with a sweet, slightly bitter-pungent flavor similar to that of cabbage. Kale and collards are rich in iron, potassium, sulfur, beta-carotene, vitamin-C, folic acid, chlorophyll and calcium – in fact, 1 cup of kale or collard greens has more calcium than 1 cup of milk. They also contain indoles that protect against colon, breast and lung cancer.

Kale and collards have antibiotic and antiviral properties, they benefit the stomach, dispel lung congestion, rejuvenate the liver and have been used to treat arthritis, constipation, dental problems, gout, obesity, pyorrhea, skin disorders and ulcers.

Select tender, dark green or even bluish-green leaves, avoiding those that are yellowed. Kale and collard greens can be finely chopped and added to salads, steamed, stir-fried, made into soup or included in vegetable juices

Note: People with an overly acidic condition may find that kale and collards are intestinally cleansing and may therefore cause flatulence when initially being added raw into the diet. This can be prevented by adding a bit of ginger, cumin, or caraway to the greens.

Excerpted from “Rawsome: Maximizing Health, Energy, and Culinary Delight with the Raw Foods Diet” by Bridgette Mars

FastGirls Feature Food: Swiss Chard

Swiss Chard (Beta vulgaris cicla) is salty, cooling and alkaline in nature. This green is a good source of calcium, beta-carotene. vitamin C, phosphorus, sodium, potassium and iron. It is a digestive aid and beneficial for people suffering from a cold. When selecting, look for brightly colored, firm leaves.

Note: Swiss chard contains oxalic acid, which can inhibit the absorbtion of calcium and iron, and so should be consumed only in moderation, especially if cooked.

If anyone has any suggestions on great ways to prepare Swiss chard, please share.

Happy Eating!

Study Shows Milk Claims False

According to an article published in Reuters recent claims that low-fat dairy products or calcium can help people lose weight are untrue, according to a review of the published scientific literature, which shows that neither dairy products in general nor calcium intake promote weight loss...

Dr. Amy Joy Lanou, an assistant professor in the department of health and wellness at the University of North Carolina in Asheville "Milk is a food that is designed for helping small mammals grow into rather large ones in a relatively short period of time," she explained. "It is counterintuitive to think that a food that has lots of calories, fats, and protein would be helpful for weight loss."

Gaining Peace Through the Food We Eat

While fasting is a practice we undertake in order to spring clean our bodies, spirits and minds, much of that hard fought work can unfortunately be undone if we are not mindful of what we take into the body on the days we are eating. Failing to be mindful of what we put into our bodies also makes the fast day more difficult as the body must begin again its attempts to rid the body of too much sugar, stimulants and waste associated with eating “dead”, processed or otherwise unhealthy food. This makes the period of withdrawal that many of us experience during the fast even more difficult to deal with.

According to Queen Afua, author of the book Sacred Woman: A Guide to Healing the Feminine Body, Mind and Spirit, there is another serious side affect to eating what she calls “a violent, toxic diet.”

She writes, “Food is our fuel. What and how we eat determines the effectiveness of our lives. There are natural food alternatives, so we don’t have to feel deprived. We can simply make better choices."

Here are some of the symptoms, according to Queen Afua, of eating a violent, toxic diet:

· Women verbally abusive to men
· Men physically abusive to women
· Stressed out parents unable to talk to children, using blows instead
· Gossiping
· Inability to let go of resentment, depression and worry
· Abusive, animalistic, or uncontrollable sexuality


In looking at my fasting/eating experience I can attest to a significant difference in my relationships and interactions with people. Since beginning fasting/mindful eating practice, it is easier to see how what I put into my body affects my thinking, feelings and behavior.

Here is a great Eden Kitchen recipe you can try. It’s inexpensive, easy to prepare and easy to take to work.

Garden Vegetable Soup

4 tablespoons olive oil
2 cups chopped leeks, white part only (from approximately 3 medium leeks)
2 tablespoons finely minced garlic
Kosher salt
2 cups carrots, peeled and chopped into rounds (approximately 2 medium)
2 cups peeled and diced potatoes
2 cups fresh green beans, broken or cut into 3/4-inch pieces
2 quarts chicken or vegetable broth
4 cups peeled, seeded, and chopped tomatoes
1/2 teaspoon freshly ground black pepper
1/4 cup packed, chopped fresh parsley leaves
1 to 2 teaspoons freshly squeezed lemon juice


Heat the olive oil in large, heavy-bottomed stockpot over medium-low heat. Once hot, add the leeks, garlic, and a pinch of salt and sweat until they begin to soften, approximately 7 to 8 minutes. Add the carrots, potatoes, and green beans and continue to cook for 4 to 5 more minutes, stirring occasionally.

Add the stock, increase the heat to high, and bring to a simmer. Once simmering, add the tomatoes, corn kernels, and pepper. Reduce the heat to low, cover, and cook until the vegetables are fork tender, approximately 25 to 30 minutes. Remove from heat and add the parsley and lemon juice. Season, to taste, with kosher salt. Serve immediately.

*You can always substitute these vegetable for whatever is in your refrigerator. Enjoy!