Thyroid Information

This is not food related but I thought had relevance since I see many clients who are dealing with thyroid cancer or thyroid disruptions. I hope this may be helpful to you and those you love.

Dr. Oz:

Precautions re Mammograms and Dental XRays/ A Useful

On Wednesday, Dr. Oz had a show on the fastest growing

cancer in women, thyroid cancer. It was a very interesting program

and he mentioned that the increase could possibly be related to the

use of dental x-rays and mammograms. He demonstrated that on the

apron the dentist puts on you for your dental x-rays there is a little

flap that can be lifted up and wrapped around your neck. Many

dentists don't bother to use it. Also, there is something called a "thyroid guard" for use during

mammograms. By coincidence, I had my yearly mammogram yesterday. I

felt a little silly, but I asked about the guard and sure enough, the

technician had one in a drawer. I asked why it wasn't routinely used.

Answer: "I don't know. You have to ask for it." Well, if I hadn't

seen the show, how would I have known to ask?

Wheat Berry Salad with Citrus Dressing

Wheat berries are excellent providers of dietary fiber. The nutrients are left untouched since they are not processed and provide us with folic acid, protein, B-complex vitamins and vitamin E. They do take some time to cook but are well worth the wait. I find them to be filling and delicious!

If you are unable to find them in your grocery store, your local health food store will surely have them.

Wheat Berry Salad with Citrus Dressing

serves 6-8

1 cup wheat berries, rinsed

1 bunch watercress, washed and dried, roughly chopped (about 2 cups)

1 large carrot, peeled and grated

1/2 cup dried cranberries, roughly chopped

Grated zest of 1 orange

Grated zest of 1 lime

1 cup pecans, toasted and chopped

Citrus Dressing

Juice of 1 orange

Juice of 1 lime

1 tbsp. minced shallot

2 tsp. maple syrup

3 tbsp. extra virgin olive oil

1/2 tsp. Celtic Salt

Add the wheat berries to a large saucepan filled with enough salted water to cover them by several inches. Bring to a boil, then reduce to a simmer, partially cover, and cook the wheat berries until they are tender and plump, about 75-90 minutes. Test as you cook. Drain and set aside to cool completely.

Add the watercress to the wheat berries, along with the carrot, cranberries and citrus zests.

To make the dressing, in a small bowl, whisk together all the dressing ingredients. Just before serving, combine the dressing with the wheat berries and gently mix. Garnish with toasted nuts. If you are not serving the salad the same day, store it and the dressing, separately, covered, in the refrigerator.

Somen Noodles with Spicy Peanut Sauce

Finding meals that everyone in the family can enjoy is truly a miracle.

This dish is a hit every time and so I pass it along to you all.

Somen noodles are very thin, white, Japanese noodles. They can be found in the natural foods section of many grocery stores or in specialty stores. My family loves this dish served with a side of steamed broccoli and grilled chicken.

Somen Noodles with Spicy Peanut Sauce

Serves 4

2 quarts of water

8 ounces somen noodles

1/4 cup chunky organic peanut butter

1/4 cup warm water

2 tbsp. Shoyu or soy sauce

1 tbsp. brown rice vinegar

2 tsp. toasted sesame oil

2 garlic cloves, minced

4 scallions, trimmed and chopped

In a large saucepan, bring the water to a boil. Add the noodles, stir, and cook over medium heat until al dente, 3-5 minutes. Drain the noodles in a colander and cool under cold running water. In a mixing bowl, whisk the peanut butter, water, shoyu or soy sauce, rice vinegar, and sesame oil. Blend in the garlic. Toss the noodles with the peanut dressing and either serve room temperature or chilled. Serve the noodles on a bed of lettuce and sprinkle with the green onions on top.

Energy of Life Symposium

Make Spring the time to Create your Healthy Lifestyle!

Energy of Life Symposium

Saturday, March 26th 10-2pm

317 Main Street, Yarmouth

Interactive Workshops of Healthy Lifestyles

Energy Medicine

Nutrition Counseling

Massage Therapy

Acupressure

Natural Detoxification

Meditation Instruction

Nutritious lunch provided.

$45 per person

to register please call 207-846-1162 or

visit our website at www.sanctuaryholistichealth.com

Heavenly Blue Cheese Dressing

For those of you who love blue cheese, please give this homemade dressing a try. It is delicious served on mixed greens or as a dip with veggies and it also dresses up grilled steak or hamburgers. By making it at home you can avoid rancid oils and excess fats found in most commercial blue cheese dressings. If you are able to get your hands on Point Reyes blue cheese (www.pointreyescheese.com) please do so. It is by far the best blue cheese out there.

1/4 cup blue cheese

2 tbsp. creme fraiche or heavy cream

2 tbsp. lemon juice

1/4 cup extra virgin olive oil

salt & pepper to taste

In a food processor or blender, combine the blue cheese, creme fraiche or heavy cream, lemon juice and olive oil. Process until creamy. Add salt and pepper to taste.

Fat Tuesday Delight

My daughter came home from preschool today hysterical because they celebrated "Fat Tuesday"- an event which has zero relevance to a five year old.

In honor of the giggles, we have decided to have a Fat Tuesday celebration of our own.

Here is my valiant attempt at some good 'ole Cajun food.

I am even tempted to bust out some old Mardi Gras beads...

Blackened Salmon Sandwich

serves 4

1 pound wild salmon fillet, skinned and cut into 4 portions

2 teaspoons blackening or Cajun seasoning

1 small avocado, pitted

2 tablespoons mayonnaise

4 crusty whole-wheat rolls, split and toasted

1 cup arugula

2 plum tomatoes, thinly sliced

1/2 cup thinly sliced red onion

Oil grill rack (see Tip); preheat grill to high.

Rub salmon on both sides with blackening (or Cajun) seasoning. Grill until cooked through, 3 to 4 minutes per side. Mash avocado and mayonnaise in a small bowl. To assemble sandwiches, spread some of the avocado mixture on each roll and top with salmon, arugula, tomato and onion.

*recipe adapted from Eating Well

Um Um Good!

The weather in Maine is still so cold and damp that I find myself craving warming, comfort foods most days.

These potatoes are delicious served alongside a roasted chicken and a salad of arugula with oranges. Enjoy!

Salt-Rosemary Roasted Potatoes

1 lb Fingerling Potatoes

3 Tablespoons Butter from Grass-fed Cows or extra virgin olive oil

2 Tablespoons Coarse Celtic Sea Salt

Freshly Ground Pepper

Fresh Rosemary

Dot the potatoes with butter or olive oil, sprinkle with coarse sea salt and rosemary. Top with a few grinds of fresh pepper. Roast at 400 º F for about 40 minutes.

Leftover Meal

I stumbled upon this recipe when looking for creative ways to use up the leftover quinoa I had.

It takes 5 minutes and will make a perfect lunch or light dinner. Enjoy!

Cold Quinoa Salad with Radicchio, Chicken and Pine Nuts: Ingredients

• 2 cups cooked quinoa, chilled
• 1 small head radicchio, chopped
• 1 cup cooked chicken, cut in bit-sized pieces
• ½ cup cubed feta cheese
• 1 small red onion, chopped fine
• 2 tbsp pine nuts
• ¼ cup chopped fresh parsley
• Olive oil and vinegar dressing, to serve

Cold Quinoa Salad with Radcchio, Chicken and Pine Nuts: Method

1. Toss cooked quinoa, chopped radicchio, cooked chicken, cubed feta cheese, chopped red onion, pine nuts and parsley together until all ingredients are well distributed.
2. Dress the salad with olive oil and vinegar or my favorite oil and lemon juice

Serves 4