Pizzeria Delfina.

Woke up to a beautiful sunny day in SF. Decided to go on a little foodie  adventure in the Mission.

Food. Wine. Sunshine. Doloros Park. People Watching.

good times…

Risotto+ pecoroni balls

Mackerel + Parsley

Broccoli Raab Pizza
– broccoli raab, caciocavallo, mozzarella, olives, hot peppers


– fennel sausage, tomato, bell peppers, onions, mozzarella



BI- RITE Creamery.

all organic ice cream…. salted caramel, coconut chocolate, coffee with toffee, roasted banana

Vino + Amigas.

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How it feels to have a stroke!

We just watched this video today in class….

Neuroanatomist Jill Bolte Taylor had an opportunity few brain scientists would wish for: One morning, she realized she was having a massive stroke. As it happened — as she felt her brain functions slip away one by one, speech, movement, understanding — she studied and remembered every moment. This is a powerful story about how our brains define us and connect us to the world and to one another.



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Weston A. Price. MYTHS and TRUTHS.

Dr. Weston A. Price (1870-1948), a Cleveland dentist, has been called the “Charles Darwin of Nutrition.” Price traveled the world over in order to study isolated human groups, including sequestered villages in Switzerland, Gaelic communities in the Outer Hebrides, Eskimos and Indians of North America, Melanesian and Polynesian South Sea Islanders, African tribes, Australian Aborigines, New Zealand Maori and the Indians of South America. Wherever he went, Dr. Price found that beautiful straight teeth, freedom from decay, stalwart bodies, resistance to disease and fine characters were typical of primitives on their traditional diets, rich in essential food factors.

The Foundation is dedicated to restoring nutrient-dense foods to the human diet through education, research and activism. It supports a number of movements that contribute to this objective including accurate nutrition instruction, organic and biodynamic farming, pasture-feeding of livestock, community-supported farms, honest and informative labeling, prepared parenting and nurturing therapies. Specific goals include establishment of universal access to clean, certified raw milk and a ban on the use of soy formula for infants.

Heres some myths and truths!

Myth: Heart disease in America is caused by consumption of cholesterol and saturated fat from animal products.

Truth: During the period of rapid increase in heart disease (1920-1960), American consumption of animal fats declined but consumption of hydrogenated and industrially processed vegetable fats increased dramatically. (USDA-HNI)

Myth: Saturated fat clogs arteries.

Truth: The fatty acids found in artery clogs are mostly unsaturated (74%) of which 41% are polyunsaturated. (Lancet 1994 344:1195)

Myth: Vegetarianism is healthy.

Truth: The annual all-cause death rate of vegetarian men is slightly more than that of non-vegetarian men (.93% vs .89%); the annual death rate of vegetarian women is significantly more than that of non-vegetarian women (.86% vs .54%) (Am J Clin Nutr 1982 36:873)

Myth: Vitamin B12 can be obtained from certain plant sources such as blue-green algae and soy products.

Truth: Vitamin B12 is not absorbed from plant sources. Modern soy products increase the body’s need for B12. (Soybeans: Chemistry & Technology Vol 1 1972)

Myth: For good health, serum cholesterol should be less than 180 mg/dl.

Truth: The all-cause death rate is higher in individuals with cholesterol levels lower than 180 mg/dl. (Circulation 1992 86:3:1026-1029)

Myth: Animal fats cause cancer and heart disease.

Truth: Animal fats contain many nutrients that protect against cancer and heart disease; elevated rates of cancer and heart disease are associated with consumption of large amounts of vegetable oils. (Fed Proc July 1978 37:2215)

Myth: Children benefit from a low-fat diet.

Truth: Children on low-fat diets suffer from growth problems, failure to thrive & learning disabilities. (Food Chem News 10/3/94)

Myth: A low-fat diet will make you “feel better . . . and increase your joy of living.”

Truth: Low-fat diets are associated with increased rates of depression, psychological problems, fatigue, violence and suicide. (Lancet 3/21/92 v339)

Myth: To avoid heart disease, we should use margarine instead of butter.

Truth: Margarine eaters have twice the rate of heart disease as butter eaters. (Nutrition Week 3/22/91 21:12)

Myth: Americans do not consume enough essential fatty acids.

Truth: Americans consume far too much of one kind of EFA (omega-6 EFAs found in most polyunsaturated vegetable oils) but not enough of another kind of EFA (omega-3 EFAs found in fish, fish oils, eggs from properly fed chickens, dark green vegetables and herbs, and oils from certain seeds such as flax and chia, nuts such as walnuts and in small amounts in all whole grains.) (Am J Clin Nutr 1991 54:438-63)

Myth: A vegetarian diet will protect you against atherosclerosis.

Truth: The International Atherosclerosis Project found that vegetarians had just as much atherosclerosis as meat eaters. (Lab Invest 1968 18:498)

Myth: Low-fat diets prevent breast cancer.

Truth: A recent study found that women on very low-fat diets (less than 20%) had the same rate of breast cancer as women who consumed large amounts of fat. (NEJM 2/8/96)

Myth: The “cave man diet” was low in fat.

Truth: Throughout the world, primitive peoples sought out and consumed fat from fish and shellfish, water fowl, sea mammals, land birds, insects, reptiles, rodents, bears, dogs, pigs, cattle, sheep, goats, game, eggs, nuts and milk products. (Abrams, Food & Evolution 1987)

Myth: Coconut oil causes heart disease.

Truth: When coconut oil was fed as 7% of energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patents treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics. (JAMA 1967 202:1119-1123; Am J Clin Nutr 1981 34:1552)

Myth: Saturated fats inhibit production of anti-inflammatory prostaglandins.

Truth: Saturated fats actually improve the production of all prostaglandins by facilitating the conversion of essential fatty acids. (Price-Pottenger Nutrition Foundation Journal 20:3)

Myth: Arachidonic acid in foods like liver, butter and egg yolks causes production of “bad” inflammatory prostaglandins.

Truth: Series 2 prostaglandins that the body makes from arachidonic acid both encourage and inhibit inflammation under appropriate circumstances. Arachidonic acid is vital for the function of the brain and nervous system. (Price-Pottenger Nutrition Foundation Journal 20:3)

Myth: Beef causes colon cancer

Truth: Argentina, with higher beef consumption, has lower rates of colon cancer than the US. Mormons have lower rates of colon cancer than vegetarian Seventh Day Adventists (Cancer Res 35:3513 1975)

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Diet Soda DOES make you FAT!


The Wall Street Journal just reported that Diet Coke beats out Pepsi for consumers in the US—only Coke beats them both in total sales. Consumers reach for a can of that cold, bubbly, sweet beverage to get their jolted caffeine fix and a sugary high, but without the calories of normal soda. Sad thing is, if you’re drinking diet soda, it’s still going to make you fat. Find out why.

Researchers from the University of Texas Health Science Center recently presented strong data proving that diet soda makes us fat. They found that the more diet sodas a person drank, the more weight they gained. It doesn’t get much simpler than that.

But it does get more serious than that. Overall, all soda drinkers (both sugar-sweetened and diet) gained weight compared to a control group that did not drink soda. But those drinking only diet soda gained more weight than those drinking regular soda. Hm. So much, in fact, that researchers concluded there is “a 41% increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day.”

Why does diet soda make us fat? It’s not unlike low-fat foods, which also make us fat. Here are some popular theories:

  • People allow themselves to binge on other foods thinking they can “balance it out” by drinking diet soda later. Wrong, silly. You’re not balancing anything out. You’re just binging. Try drinking water and eating less instead.
  • Putting any food or drink into our stomachs (that isn’t water) triggers our gastric juices to get flowing for digestion, which makes us feel hungry. It’s like revving the engine for digestion. When we tell our bodies to get ready to absorb nutrients from a diet soda that’s actually delivering nothing (but a whole lot of chemicals), our brains get the message that we need to eat something to fill this now revved up engine.
  • The tongue recognizes “sweet” flavors as sugars or carbohydrates, and it signals the body to start producing insulin to help regulate blood sugar levels. Well, when we drink diet soda, there is sweet flavor but no actual sugar going into the system, so our bodies now crave sugar as our blood sugar levels have become unstable. This brings on food cravings and sugar cravings in particular. For this reason, diet soda also causes diabetes and pre-diabetic conditions. Awesome.

The real way to fight fatigue and hunger is to drink more water. We often mistake thirst for hunger, and by downing a full glass of water, you can stave off random cravings. It’s also pretty amazing what downing a full glass of water will do for a foggy head—clears it right up with a bit of freshness. Down a full can of diet soda, and you may feel high for about 15 minutes, but chances are you’ll feel downer, hungrier and even a bit fatter soon enough.


source: http://www.organicauthority.com

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I learned a LOT about ZINC today. Lets just start with the basics.

Preventive & Therapeutic Use

  • you need 15- 30 mg/day
  • Wound Healing: take 1 month before and after surgery
  • Burns: 50 75 mg/day
  • cold prevention/ sore throat: 25-50 mg/day lozenges
  • Best Forms: Piccolinate or cirate
  • Zinc helps in the following: immune enhancement, prostate support, mascular degeneration, hair, skin and nails, growth retardation, taste smell vision. Alzheimer’s, AIDS, anorexia, diabetes, skin health, immune system, anti- inflamatory, insulin, fertility
Zinc deficiency Symptoms
  • slowed growth
  • slow sex development
  • sensitivity to chemicals
  • poor appetite
  • loss of taste
  • brittle nails
  • white spots on nails
  • delayed wound healing
  • stretch makes
  • low immunity
  • acne
How to Incorporate Zinc in Your Diet
  • oysters 
  • red meat
  • liver meat
  • sesame butter (tahini)
  • pumpkin seeds
  • almonds
  • seaweed
  •  lamb
  • crab and shrimp
* must be kept in balance with Copper! Mineral are interconnected, balance is required.  Zinc must be balanced with copper !!
Ways to find out if you are deficient …
  • diet/ activity journal
  • Hair Analysis (look for Zn to Cu ratio) ideal 8
  • RBC analysis
  • Zinc taste test: Can do this at home! We did this today in class.. you need to buy  a zinc liquid.
  • This is the Zinc Challenge by Designs for Health. You put an ounce in a cup and put it in your mouth. Swish it around until the taste is so bad you have to split it out.
  • Describe the taste and how long it takes until you start to taste it.
  • Record elapsed time and degree of taste.
  • If the taste is weak, or sweet. you are deficient. If you taste bad right away you are NOT!! 
  • Let me know how it goes! It took me 4 seconds until i tasted something awful!
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Raw Kale Salad

Most people are hesitant about doing a raw kale salad, honestly this is one of my staples in my diet. This is a quick, raw salad that can be eaten for up to 3 days! Kale can be used as a cleansing food and is rich in an array of vitamins!

Top your salad with protein, chicken, fish, burger patty, etc. or use it as a side dish Also, I like to add apples, cranberries, grapefruit, or shiitake mushrooms!!!



  • 1 bunch chopped raw organic kale
  • 1/4 cup raw walnuts (or whatever nut you like)
  • 1 cup shredded organic carrots
  • ½ cup organic sunflower sprouts


  • ½ red onion, minced
  • 1 lemon, juiced
  • 1 tbsp extra virgin olive oil
  • 1 tsp Bragg’s liquid amino or coconut soy sauce
  • 1 tbsp sesame oil or coconut oil
  • ¼ tsp Celtic sea salt


Wash the greens and remove stems, unless you like the crunch. Chop or tear into small bite size pieces. Chop your onion into cubes. Shred the carrots into thin slices.  Add all the ingredients in a bowl. Then for the dressing mix the ingredients and let sit for at least 15 minutes if you have the time. I like to make this dressing and keep it in the fridge because I eat this salad 3 times/ week. It only takes a second to make.


Calories per serving: (Serving size 1 cup)

Calories per serving:96 Total fat:7g Carbohydrates: 8g Protein: 5g Dietary fiber: 4g


KALE: Kale is highly nutritious. It’s a good source of vitamins A, B6, C, K, potassium, manganese, calcium, iron, folic acid, copper, fiber and carotenoids.


ONIONS: Contain high amounts of vitamin C, B6, biotin, and fiber. It also helps the kidneys, lowers your cholesterol, and are good for fighting parasites because of sulfur content.


WALNUTS: These are a great source of antioxidants, due to their high content of omega 3 fatty acids, they should be kept in the fridge to prevent rancidity.


LEMONS:  They are a great source of vitamin c, potassium folic acid and vitamin B6. Mainly they support liver health.


SESAME OIL:  Has anti inflammatory qualities, as well as known for being a pain reliever! This oil is good for cooking at high heated temperatures.

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Sah easy. Sah good.

  • 1 bunch organic broccolini
  • 2 cloves of garlic minced
  • red pepper flakes  (to taste)
  • 1 tsp sea salt
  • 2 tbsp
  •  olive oil
1. rub ingredients on broccolini 
2. bake at 425 for 10-12 minutes or until crispy
I served them with a goat cheese, sausage, kalamata olives, jalapeno and watercress flatbread…..

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Scientist find Link between Pesticides and ADHD!

Here is another reason to go organic. A new study has shown that a type of pesticides called organophosphates which is commonly used on fruits and vegetables has been shown to cause ADHD. The results of the study showed that children who had ADHD had a 20% higher concentration of these pesticides compared to children that did not. While scientists caution that this is not a definitive link between the two it is cause for concern. The study did not address where these pesticides came from, whether the ids actually ate treated produce or if they played in areas where there was known pesticide contamination. Parents do not need to be particularly worried. But I think as a society, this is just one more piece of information that says we should limit everyone’s exposure to pesticides.

That is from Jerome Paulson, who works at the Mid-Atlantic Center for Children’s Health and the Environment. This should be taken as further proof that it’s a great idea for your family to buy organic. Make sure that the organic food is USDA certified organic. Just because you wash your food well wont stop it if the chemicals have leaked beyond the skin, deeper into the food itself.

You can’t get near the field…. but it’s okay to eat the stuff that is considered dangerous. MAKES SENSE RIGHT?

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prosciutto wrapped asparagus.

Its ASPARAGUS season!!!!!!

Facts about asparagus: it is low in calories and carbohydrates, but relatively rich in protein compared to other vegetables. Once cub supplies only 24 calories, almost half which re derived from protein. Asparagus is an excellent source of potassium, vit K, folic acid, vit C , vit A,  vit B6, and thiamin. Asparagus is diuretic (as you all may know from that wonderful smell in your urine due to the amino acid aspargine), it is also good for arthritis.  (Healing Foods)


  • 2 bunches organic asparagus
  •  1 tube of your favorite organic goat cheese or your favorite soft cheese
  • 1/2 lb prosciutto de parma from whole foods
  • 1 spring organic mint leaves
  • 4 organic shredded carrots
  • 2 organic red peppers roasted and sliced into strips
  • 2 tbsp organic olive oil
  • 3 tbsp balsamic reduced with a little brown sugar ( or you can buy a balsamic glaze at the store!)
1. First roast the asparagus until al dente. I rubbed olive oil, balsamic, salt and pepper on them. Baked for around 20  minutes at 400 degrees. 
2. Cut prosciutto into strips and lay out on a baking pan.        
3.  Spread goat cheese onto prosciutto.
4. Place asparagus, carrots, bell peppers, and the mint springs on the prosciutto.
5. Wrap around the prosciutto like a burrito and place in oven on 300 degrees until crispy. ( you can even serve these just like this without heating them!)
6. Top with a little more balsamic glaze and i added Sirracha hot sauce for  a little kick.
(roasted these on an open flame then peeled off the black parts by steaming them in a bowl with saran wrap)
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  • 3 Shiitake mushrooms
  • 1/2 Japanese eggplant cubed
  • 1 tbsp leek diced
  • 1 tsp lemon zest
  • 1/2 heirloom tomato cubed
  • 3 tbsp organic shredded parmesan cheese
  • 1 tbsp organic rosemary (from garden)

1. Saute leek until translucent, about 4 minutes in 1 tbsp olive oil. Remove to another dish.
2.  Add shiitake, eggplant and saute until desired consistency.
3. Spread warmed crust with olive oil and garlic. Top with ingredients. Cheese on last. Bake until cheese has melted.
4. Top with lemon zest and rosemary.
Crust: I used a Gluten Free one that is nice and crispy. You can use cornmeal already made, or just a standard frozen dough…
For this crust you take it out of the freezer and put it in the oven at 500 degrees for about 5 minutes. Take it out and top it. Put it back in until the cheese is melted. Muy Facil. 
For this recipe I added some grilled chicken for the protein. I try to incorporate a protein with every meal. For the chicken I marinated it with orange, sesame oil, cumin, cayenne, and pepper.
You can also put a marinara or pesto on the bottom. I used olive oil and garlic because i thought there were a lot of ingredients…. Use your imagination and be creative!
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Some Scary FACTS

“If you are what you eat, and you don’t know what you are eating, what’s been added, altered or removed, how can you know who you are or have the healthy you aspire to?”  Edward Bauman, PHD (2010)


  • Refined Sugar- The average teenage boy eats 109 LBS of sugar a year
  • Just from 2001 to 2005 the intake of added sugars for Americans was 22.2 teaspoons per day or 355 calories per day.
  • Sugar has no vitamins or minerals, just calories.
  • Sugar flushes minerals from the body
  • Promotes growth of cancerous cells

That it makes us fat is something we take for granted. That it might also be making us sick is harder to accept.

check it out!  http://nyti.ms/fnOnfc


  • ” Today heart disease causes at least 40% of all US deaths….”
  • “An American born in 2000 has a 1 in 3 chance of developing diabetes in his lifetime; the risk is even greater for a Hispanic or African-American. A diagnosis of diabetes subtracts roughly twelve years from ones life and living with the condition incurs costs of $13,000 a tear” (Pollan, 2007)


  • Fast foods are made from the least expensive ingredients possible and are loaded with chemicals, damaged fats, artificial ingredients, and flavor enhancers. (Schlosser, 2001)
  • Junk food markets target children as young as 3 yrs old, and in 202 spent $15 BILLION in children’s marketing alone.
  • “Americans now spend more money on fast food than on higher education, personal computers, or new cars.” Eric Schlooser Fast Food Nation


  • The problem today is that our nation’s supermarkets are selling beef that contains levels of antibiotics, pesticides and toxic metals that exceed what is considered acceptable limits for human health. Yet regulations in the US do not have maximum tolerable levels for most of the substance thereby allowing these contaminated products to inconspicuously enter the food stream and end up in our shopping cats and on our dinner tables.

THINGS TO LIVE by.. (Michael Polin)

1. Avoid food products containing ingredients that no ordinary human would keep in the pantry.

– Ethoxylated diglycerides?Cellulose? Xantham gum? Calcium proponiate? If you                wouldn’t  cook with them, why would you let other use those ingredients to cook                for  you?

2. Avoid food products containing ingredients that  third grader cannot pronounce.

3. avoid foods that are pretending to be something they are not.

-margarine, nonfat cream cheese, ( imitation foods!!)

4. Avoid foods you see advertised on television.

– Only the biggest food manufacturers can afford to advertise on tv.

5. Eat only foods that will eventually rot.

– The more processed the food, the longer the shelf life (real food is ALIVE and                       therefore it should eventually DIE!)

6. Buy your snacks at the Farmers Market.

– Fresh and dried fruit, nuts, veggie chips

7. EAT animals that have themselves eaten well.

8. EAT well-grown food from healthy soil.

9. EAT sweet foods you can identify in nature.

 “Let food be thy medicine and medicine be thy food.”-Hippocrates

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SOCCA (chickpea flatbread)

Socca is a French flatbread. It also is the ultimate cast iron/ skillet quick bread. A great alternative for a gluten free flatbread, that contains protein.


  • 2 cups organic basil
  • 1 lemon
  • 1/4 cup olive oil
  • 1/4 cup raw walnuts
  • 1/4 cup  raw pine nuts
  • 1 raw organic jalepeno
  • 1 tbsp sea salt
  • 1/4 cup organic shredded parmesan cheese

blend till smooth


  • 1 1/2 cups warm water
  • 3 tablespoons olive oil
  • 1 teaspoon sea salt
  • 2 cups chickpea flour
  • 2 tbsps chopped rosemary

1. preheat oven to 475 with cast iron skillet inside!

2. Sift salt, flour and rosemary into bowl.

3. Add warm water and olive oil.

4. Whisk until smooth.

5. Cover and let sit for at least 30 minutes.

6. Pour mixture into hot cast iron evenly.

7. Take out in 15 minutes. Make sure its evenly light brown and dark on the edges.

8. Top with 2 tbsp of olive oil.

9. Add toppings!


For this recipe i topped it with:

  • 1/4 cup chopped Kalamata olives
  • 1/2 cup chopped organic arugula
  • lemon zest
  • 1 grilled organic chicken breast
  • 1 tbsp olive oil
  • goat cheese

You can top it with just olive oil, salt and fresh pepper. Or go all out, topping it with things like carmelized onions, heirloom tomatoes, olives, sausage, prociutto, fresh basil..etc

I became interested in Soccas because they are allergen-free, gluten-free, low carb, high protein, and delicious!

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An egg is one of the most nutritious food items in our diet. It is rich in minerals, proteins, and vitamins, all of which are easily absorbed by the body.

These eggs are from my cousin Kylee’s chickens. Not only are they pretty, but they are the  best eggs I have ever eaten. (and im not just saying that cuz I know she’s reading this) THEY REALLY ARE.. and ill tell you why!!!!

A study done by 2 MD Doctors who tested their cholesterol before and after eating 10 whole eggs a day for 30 days. After the 30 days their cholesterol went down.. JUST SAYING!!


  • If you like eggs, this is good news: A new government study finds they’re actually 14 percent lower in cholesterol and 64 percent higher in vitamin D than previously thought.”About 200 studies over the past 25 years have looked at the link between eggs and heart disease and found that it’s not the cholesterol, but saturated fat that ups the risk of heart disease. An egg happens to be relatively high in cholesterol, but very low in saturated fat, and that’s why foods like eggs and shell-fish have been re-categorized as ‘not so bad for you,”‘ she added.
  • And, according to one published study, Sass said, eggs can help you lose weight: “When an egg was added to a low-calorie breakfast, overweight dieters lost 65 percent more weight than when they had the same number of calories from carbohydrates.”


  • Eggs in moderation can be part of a heart-healthy diet, says David Katz, MD, MPH, director and founder of the Yale University Prevention Research Center in Derby, Conn.
  • In a study published in 2010 in Nutrition Journal, Katz and his colleagues found that moderate egg intake didn’t adversely affect blood cholesterol in men and women with high cholesterol (although egg substitutes improved it). The study was funded by the CDC and the Egg Nutrition Center, funded by the American Egg Board, an industry group.
  • Moderate egg consumption doesn’t appear to be linked to an increased cardiac risk, Katz and his colleagues conclude, although further testing is needed on people with established heat disease”to clarify the place of eggs in a judicious and heart-healthy diet.

STUDY:J Nutrition (2006;136:2519–24)

  • Eggs protect against oxidative damage and degeneration in the eyes.  In the study, 33 people age 60 or older were divided into two groups. During the first five weeks, one group ate one egg per day while the other group ate no eggs; both groups stopped eating eggs for a period of time and then the groups were reversed for another five weeks. In the egg-eating groups, blood levels of lutein and zeaxanthin, two antioxidant carotenoids that accumulate in the macular (a part of the retina) that protect against oxidative damage and degeneration in the eyes, rose 26% in the first phase of the study and 38% in the second phase. Neither group experienced any significant change in their cholesterol levels.

First of all look at the color difference between these 2 eggs.

Non-Organic.                                                                                                                       Organic.

  • Compared to the generic supermarket variety, eggs from organic poultry are a vivid yellow-orange—proof of a richer store of health enhancing carotene (more specifically xanthophylls, a natural yellow-orange pigment in green plants and yellow corn). The more carotene, the darker, deeper orange color the yolk—and the higher the levels of fat-soluble vitamins as well. Expect to find the richest orange colors in the spring, when grass is fresh and bugs are plentiful.
  • Without a doubt, fresh, pastured eggs are superior in taste and nutrition to conventionally raised commercial eggs.  Egg yolks are the richest source of two superstar carotenoids—lutein and zeaxanthin. The bright yellow yolks are loaded with these fat-soluble antioxidant nutrients. These nutrients have a reputation of combating macular degeneration, cataracts, and supporting overall healthy vision. They also have a long list of other benefits, including protecting the skin from sun damage and even reducing one’s risk of colon and breast cancer.
  • Besides providing all eight essential protein building amino acids, a large whole,(yes people the yolk!)fresh egg offers about six to seven grams of protein and five grams of fat (with about 1.5 grams of it saturated), which comes in handy to help in the absorption of all the egg’s fat-soluble vitamins. A person cannot absorb protein WITHOUT fat, this is why high protein diets often do not work!! One egg also serves up around 200 milligrams of brain-loving cholesterol and contains the valuable vitamins A, K, E, D, B-complex and minerals iron, phosphorus, potassium and calcium. Choline, another egg-nutrient, is a fatty substance found in every living cell and is a major component of our brain. Additionally, choline helps break up cholesterol deposits by preventing fat and cholesterol from sticking to the arteries. So the bottom line is, don’t be chicken about eating eggs, especially the cholesterol-rich yolks!
  • Compared to eggs from conventionally raised, caged hens, eggs produced by free-roaming and pasture-pecking chickens have more omega-3 fatty acids, vitamin E and vitamin A, along with notably higher amounts of folic acid and vitamin B. Direct sunlight also acts as a nutrient and naturally boosts egg production.

A lot of useful information: (http://www.westonaprice.org)


  • Non-organic eggs come from chickens who are usually kept in tiny cages and fed genetically engineered corn, animal by-products and antibiotics. They are raised with toxic pesticides,, chemical fertilizers, growth hormones, and antibiotics. These chickens do not ever see SUNLIGHT, they are raised without feathers, beaks, and are unrecognizable. I know this from experience; I went to FOSTER FARMS in college and stopped in chicken for 3 years. As a student at Cal Poly in Poultry class, we raised 5000 chickens, and boy was it ugly.


  • 1 bunch organic kale
  • 2 garlic cloves
  • 5 shiitake mushrooms
  • 1 slice sprouted flax-seed focaccia toasted with flaxseed oil
  • 1 tbsp organic coconut oil
  • 1 tsp sea salt
  • 1 organic cage free egg

(splash on the side is PepperPlant. Best hot sauce ever invented)

1. Saute  the kale with some water or chicken stalk for a couple of minutes.

2. Once the water has gone down add coconut oil, garlic, shiitake and salt. Saute until tender. Put on Toast.

3. For the poached egg, add a tbsp vinegar to boiling water, drop egg into it. Wait until whites are not transparent.

(Takes 5 minutes)

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So I had a rough day and decided to stay home and make some stuff up. It turned out delish and now I have enough for an army.  Took me around 45 minutes!

  • 1 can organic light coconut milk
  • 1.2 bottle organic sodium free chicken broth
  • 3 jalapeno
  • 2 organic beets cubed
  • 1 organic sweet potato cubed
  • 2 organic carrots
  • 1 bunch organic kale chopped  (from my garden)
  • 1 handful  seaweed raw
  • 1 tbsp curry powder
  • 6 organic shiitake mushrooms
  • 1 organic  lemon w zest
  • 1tbsp cumin
  • 2 bay leaves
  • 2 tbsp braggs
  • 1 organic yellow onion diced
  • 6 organic garlic cloves

Start with the coconut, broth and lemon. Saute on medium for 15 minutes or until tender; the beets, onion, sweet potatoes, jalepenos, shiitake mushroom. Add spices, garlic, carrots, and kale. Saute on low for 15 minutes!!

I cooked some red qunioa and served this on top of a bed of it!!

Top with chia seeds, pumpkin seeds, side of sauerkraut, and a dollop of goat cheese or organic greek yogurt!!!!!

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Mexy fusion Cooking class…

I was lucky to have…Anna Reed, Afton, Regs, and Boo as my chefs for the night.

We roasted Poblano chilies, Anaheim Chilies, Garlic, and Tomatillos  to make some Tomatillo Salsa.

Tomatillo Salsa

  • 2 tbsps olive oil
  • 1/2 cup lime juice
  • 1 tbsp keltic salt
  • 2 roasted japelenos
  • half a white onion
  • 1 tbsp ground pepper

Blend together… it gets hotter with time… be patient..

I recommend  to prepare a day before!




Tomatillo Salsa






Reg’s homemade Guacamole

  • 4 ripe avos
  • 3 limes
  • 1 bunch cilantro
  • 2 jalepenos minced
  • 4 garlic minced
  • 1/2 tbsp sea salt and pepper
  • ( can also add, fresh salsa, cottage cheese, orange juice)

Brie. Mango. Quesadilla.

  • flour tortillas (raw work best)
  • brie/ or a soft cheese
  • 2 semi hard, mango or papaya


Red Guajillo Sauce

Guajillo chillies are one of the msot commpnly used dried chilies in Mexican cooking. Long, slightly cureved and red about 4 to 6 inches long. They are slightly spice and sweet with some smokey flavors. This sauce is great as a chili sauce, on meat. or spread on the dinner plate for added color.  It can also be used in the bottom of a martini glass with chilled cooked shrimp.

  • 1 1/2 ounces dried Guajillo chilies, (around 6)
  • 4 garlic cloves
  • 1 tbsp brown sugar
  • 2 serrano chilies
  • 2 vine ripe tomatoes
  • 1/2 tsp ground cumin
  • 1/2 tsp oregano
  • 1/2 tsp sea salt
  • 1/2 cup chicken broth or orange juice

Cut the stems off the Guajillo chiles and take the seeds out. Place them in a bowl of boiling water  ( put a small plate on top of them to submerge them). Soak around 30 minutes.

In a cast iron pan lightly brown the serranos, and garlic

In a blender, add all ingrediednts and puree.

Taste and adjust to your palate. Can last in refrigerator around a week! Makes 2 cups!



Lupita’s chicken…

Poach chicken in water for 14 minutes ( or until cooked)

Shred with hands into bowl.

Saute these ingredients 15 minutes, or until soft.

  • 10 organic chopped tomatoes
  • 10 garilc cloves chopped
  • 3 sweet onions
  • 2 bay leaves
  • 1 tsp cumin
  • 1 cup organic chicken broth

Add shredded chicken to the above mixture.

Final Taco!

  • Raw cabbage
  • guacamole
  • salsas (tomatillo and Guajillo)
  • chicken
  • organic corn tortillas
  • black beans ( for quick recipe use organic canned black beans from Trader Joes, 1 bunch cilantro, 2 bay leaves, 1 tbsp cumin, 1/2 white onion)

Delicioso, y facil….

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These are some picture of my first harvest from my emergency exit garden. Everyone can and should have their own garden. Not only will you save money, but it will taste better then anything you can buy, and it is FUN!

Name the leafy green?

Vegetables in season for March

Artichokes • Asparagus • Avocados • Beets• Bok choy • Broccoli • Broccoli rabeBrussels sprouts • Cabbage • CardoonsCarrots • Cauliflower • Chard • CollardsCress • Dandelion greens • Endive • Fava beans • Fava greens • Fennel • GarlicGreen Garlic • Herbs • HorseradishJicama • Kale • LeeksLettuce • Mushrooms • Nettles • OnionsOrach • Parsnips • Potatoes • PuntarelleRadishes • Sprouts

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So i just made this up cuz i can.

  • Nori with olive oil and sea salt (or plain)
  • Tahini (sesames, lemon juice, sea salt)(Tj’s $2.00)
  • 4 Raw Organic Asparagus, thinly sliced
  • 3 Organic Green Onion, thinly sliced
  • 3 Organic Carrots and Green Cabbage shredded
  • 1 Squirt of Braggs liquid Aminos
  • 2 Tbsp Saracha hot sauce
  • 1/2 cup crab meat (great deal at Trader Joes in refri section) King crab meat

  • 4 slices Wild Salmon (smoked)
  • lemon on top

Not only is Nori a BOOSTER FOOD, it is a way to get essential minerals into your body.SEAWEEDS provide bountiful stores of minerals, the most of any food, that are in higher concentration then any edible land plant (Ruperrez, 2002.) Research has shown seaweeds to be especially rich in the macro minerals sodium, calcium, magnesium, zinc, and in the trace minerals iron, zinc, manganese and copper (ruperez, 2002.) Minerals are only entered into the body through herbal teas, sea vegetables, and dark leafy vegetables. When you are in high stress situations, your minerals are the first to be used up. They are essential for every day bodily function and you should learn ways to incorprate them into your body!
Trader Joes sells a DELICIOUS snack. Great for your earthquake kit as well! Yes i know, i am a dork.
Shout out to my mexy helper.. REIZA. Shalom
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Why SPLENDA is BAD!!!!

DEFINITION: Chlorinated Table Sugar.









* Splenda has more in common wiht DDT then it does a sugar

*splenda was created in a chemistry lab where they were testing INSECTICIDES and a student heard “taste” instead of “test” and put some in his mouth….

*there have been no long term human studies -2008 DUke University casts doubt on saftey

*Additional research has shown that artificial sweeteners may actuallystimulate appetite. That’s a real blow to anyone trying to lose weight by using these sugar substitutes!

*There has been no independent (i.e. without any tie to the manufacturer), long-term research on sucralose conducted on humans. So it’s essentially an experimental product that somehow made it through the FDA approval process.

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Sweet Potato FRIES (baked)

This is a work in progress and please leave your comments and questions to help meh outs… gracias muchisimo.

I did these last night in my new apt!!

  • bragg’s liquid aminos
  • rosemary
  • orange
  • olive oil
  • nori salt
  • cumin
  • paprika
  • lemon pepper
  • sesame oil
I don’t really measure, but i will start to!!
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Quesadillas with Papaya and Brie

Bomb for an app or to just have as a snack. Best when cooked in a frying pan with mantequilla…

  • papaya
  • 4 flour tortillas
  • 1 tbsp butter
  • 1/2 cup cilantro
  • 2 whole green onions minced
  • 1/4 lb brie
  • 1/2 a papaya , not that ripe
Rub a hot sauce on the inside of the tortillas. Layer one tortilla with all ingredients, top with other tortilla. Press firmly and cookin for a min on each side. SAH EASAY….
you can use corn tortillas, and also sub mango!
-Tomatillo salsa and pico de gallo to top!
I recommend putting Hugh’s Red Guajillo Sauce to topalle..
Red Guajillo Sauce added separately
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Hello world!

I am doing this BLOG for many reasons. First of all, i just started a 2 year program at Bauman college which is a Homeopathic Nutrtion and Natural Chef school! I will be learning LOTS of new informtion that i want to share with my friends and family. I also will be cooking new things and exploring this wonderful city so i would like to share that with you as well!
I owe my LOVE for FOOD and COOKING to many; but to name a few…. Pop, Mama, Dad, Al, Kylee, Tammy, Megs, Jesus Gonzales,and my background of Mexy and Italian passion…. To name a few.
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