By Carolyn Akens
In their natural state, vitamins give us the nutrients our bodies need.
Vitamin A: helps with vision, tissue structure and immunity. Source… Carrots, Dandelions Greens, Kale, Mustard Greens, Spinach, Apricots, Muskmelon, Papaya, Persimmons.
Vitamin C: antioxidant protection of cells and organs, production of collagen; helps heart, muscles, bones and cardiovascular system, and enhances immunity. Source…Broccoli, Brussels sprouts, Kale, Bell Peppers, Acerolas (acerolas are cherry-like with 3 lobes; they are bright red with thin skin).
Vitamin D: helps the body use calcium & phosphorus for strong bones. Source…Sunshine
Vitamin E: powerful antioxidant power protects the heart, promotes slow aging, protects skin. Source…Leafy Vegetables
Vitamin K: helps proper blood clotting and bone mineralization. Source…Spinach
Calcium: Alfalfa, Dandelion Greens, Leeks, Parsley, Spinach, Watercress, Almonds
- Magnesium: necessary for good nerve function, release of blood sugar, formation of cells: all green vegetables.
- Potassium: maintains balance of water in body, helps prevent heart attack, needed for removals of toxins from cells: bananas, apricots
- Selenium: strong protective effect against cancer, helpful for heart help: garlic, brewers yeast
- Sodium: regulates water balance in the body: celery, romaine lettuce, spinach, bananas
- Carotenoids: protects vision, helps prevent heart disease and colorectal, lung and breast cancers: carrots, leafy vegetables, tomatoes, apricots, watermelon
- Flavenoids: cuts risk of mouth, throat and stomach cancers, defends against heart disease: citrus fruit
Have you had good nutrients today? It’s never too late to start.
▪ 1 head organic cauliflower
▪ 1/4 cup organic raisins
▪ 1/2 cup organic broccoli, sliced thin
▪ 1/4 cup organic carrots, sliced thin
▪ 1-2 organic parsnips, small dice
▪ 1/4 cup unsulfured sun-dried tomatoes
▪ 2 Tablespoons Goji berries
▪ 1/4 cup pine nuts
▪ 1 Tablespoon lemon juice
▪ 2 Tablespoons unfiltered extra virgin olive oil
▪ 1 Tablespoon red onion, minced
▪ 1 Tablespoon oregano, dried
▪ 1 Tablespoon basil, dried
▪ 1/4 teaspoon Himalayan Pink sea salt
▪ 1/4 teaspoon freshly ground pepper
▪ 2 Tablespoons curry
▪ 1 teaspoon turmeric
▪ 1/2 teaspoon Lucuma
▪ 1 teaspoon Za’atar
Using the grater blade of a Cuisinart, process cauliflower into grainy consistency. Combine cut cauliflower with broccoli, carrots, sun-dried tomatoes, raisins, parsnips, pine nuts, and Goji berries. Combine ingredients for marinade and pour over vegetable mixture. Toss well.
Serve at room temperature or slightly warmed in the dehydrator.
Contributing Writer, B.L.O.G. Magazine
Carolyn Akens, holistic health coach, personal chef, and raw food educator, is known for her ability to coach women and families on reclaiming their health by eating whole foods. She shows people how to lose weight, how to detox, and how to stop the cravings by shifting their mindset to coincide with their spirit, soul, and body. Carolyn has worked with hundreds of clients; she trains raw food students locally, nationally, and internationally. She was mentioned in Jordan Rubin’s new book, The Raw Truth, and has been featured in local and national magazines.