100 grams chana dal

100 grams mung beans

50 grams quinoa (need to wash this in running water)

half of a large onion (finely chopped)

lots of garlic (I used 8 cloves, chopped up)

600 grams of mixed frozen veggies

spices:

10 grams coriander, 10 grams cumin, 5 grams black mustard seed, 5 grams black pepper, 1 teaspoon madras curry powder

6 cups water

Put everything in a pressure cooker (I cooked this at high pressure for 8 minutes).

1 pound of tomatoes, diced.

1 pound of papaya, diced

1/2 pound fresh strawberries, diced

1 ounce chopped walnut

Toss and chill

152 g watermelon, chopped

648 g red cabbage, thinly sliced

200 g onion, thinly sliced

241 g frozen peas

546 g tofu (firm, whole block) cut into 1/2 inch cubes

335 g lettuce (sliced). This is my leftover lettuce — not too fresh for a salad, but not inedible either. (You can use whatever leafy greens you have in your fridge.)

118 g apple, diced

30 g garlic, minced

Spices, ground altogether in a coffee grinder: 1 tbs each of cumin, coriander, fenugreek; 1/2 tbs each of fennel seeds, black mustard seed; 1 tsp whole peppercorn

Add water enough to make about 18 cups, and bring to a boil. Once boiling, lower heat to lowest setting and simmer for about 20 minutes.

This is under 70 calories per cup.

* Berries: Blueberries, blackberries, raspberries, strawberries and cranberries
* Beans: Small red beans and kidney, pinto and black beans
* Fruits: Many apple varieties (with peels), avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi
* Vegetables: Artichokes, spinach, red cabbage, red and white potatoes (with peels), sweet potatoes and broccoli
* Beverages: Green tea, coffee, red wine and many fruit juices
* Nuts: Walnuts, pistachios, pecans, hazelnuts and almonds
* Herbs: Ground cloves, cinnamon or ginger, dried oregano leaf and turmeric powder
* Grains: Oat-based products
* Dessert: Dark chocolate

Apples
Bell Peppers
Celery
Cherries
Grapes (imported)
Nectarines
Peaches
Pears
Potatoes
Red Raspberries
Spinach
Strawberries

The following are the lowest in pesticides:

Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (sweet)
Kiwi
Mangos
Onions
Papaya
Pineapples
Peas (sweet)

The produce ranking was developed by analysts at the not-for-profit Environmental Working Group (EWG) based on the results of more than 100,000 tests for pesticides on produce
collected by the U.S. Department of Agriculture and the U.S. Food and Administration between 1992 and 2001. The description of criteria used in developing the rankings is available at www.foodnews.org.

Green leafy vegetables had the strongest effect on slowing the rate of cognitive decline. The older the person, the slower the cognitive decline was — if that person consumed more than two servings of vegetables a day.

Per calorie, green leafy vegetables are the critical mainstays of a powerful restorative diet. Kale, collard, mustard greens, dandelions, watercress, brocolli rabe — these are excellent steamed and accompanied by a cup of thick dal (see my “standardal” recipe in an earlier post), topped with finely ground (for better absorption) high protein seeds like sunflower and sesame. This is one of my typical easy-to-fix dinners, btw.

You can really feel the energy difference, if you try this regularly. Very good habit to develop.

Here are 10 practical tips to help you avoid foodborne illnesses while you enjoy your vegetables.

Meat, poultry, and eggs are not the only foods that can cause foodborne illnesses. According to the Centers for Disease Control and Prevention (CDC), contaminated vegetables (and fruits) also are to blame. Follow these guidelines for safe vegetable preparation from the CDC’s FightBac! campaign:

Vegetable guideline 1: Do not buy vegetables that are bruised or damaged. If blemishes or soft spots develop after buying, remove them before eating.

Vegetable guideline 2: Avoid precut vegetables or packaged salads that are not refrigerated.

Vegetable guideline 3: Wash your hands with warm water and soap for 20 seconds before and after handling fresh vegetables.

Vegetable guideline 4: Clean all surfaces and utensils(including cutting boards, countertops, peelers, and knives) with hot water and soap before and after using them to prepare vegetables.

Vegetable guideline 5: Rinse all vegetables under cold running water for two minutes. This includes vegetables that have skins you don’t plan to eat (such as cucumbers), since bacteria can travel from the vegetable’s skin to the flesh during cutting. Detergent and bleach are not necessary and could be harmful to your health if ingested.

Vegetable guideline 6: For potatoes, carrots, and other root vegetables, scrub the skin with a clean brush while running under cold water.

Vegetable guideline 7: Should you wash bagged salads and other packaged precut vegetables that say “ready to eat” or “washed”? The CDC’s FightBac! campaign doesn’t mention anything about these products, but some food safety experts recommend washing them as a precaution. So the decision is up to you.

Vegetable guideline 8: Sprouts are another food not mentioned in the FightBac! campaign, but bacteria can grow inside sprouts and are difficult to wash out. We recommend that you always cook sprouts, and at restaurants and delis ask that sandwiches and salads be made without raw sprouts.

Vegetable guideline 9: Keep raw foods, such as meat, poultry, and seafood, separate from fresh vegetables — in your grocery cart, in the refrigerator, and when preparing meals. In addition, use separate knives and cutting boards for vegetables and raw foods to prevent cross-contamination.

Vegetable guideline 10: Refrigerate all cut, peeled, and cooked vegetables within two hours. Vegetables left at room temperature for longer than two hours should be thrown out.