The Power of Apple

The wondrous apple     Anxious to grab a morning walk before the temperatures rose to quickly, I snatched a crisp red organic apple out of my refrigerator drawer–a Gala to be precise.   Apples are one of my favorite fruits–conveniently packaged in a  portable size and sturdy enough to be carried almost anywhere.  They have the advantage so far–of making it through airport security; my yogurt was not so lucky!  As I munched through the house multitasking, my mind wandered just briefly about the iconic  platitude “An apple a day keeps the doctor away.” 

This is one fruit that we apparently love.  Emerson called it “the American fruit.”  Those who keep track of such things estimate that we consume about 120 apples per year–per person.  And, did you know that the apple originated not far from the mythical Eden, in Almaty, Kazakhstan in Central Asia where wild apples still cover the foothills?   Most of ours don’t come that far, and although they grow in almost all states,  if you have ever driven through Yakima, Ellensburg or the Wenatchee Valley you would not need to be convinced  that most apples in the United States come out of Washington state where 12 billion apples are thinned and picked by hand.  That’s a lot of apples!

No one is better suited than Rebecca Wood, author of The New Whole Foods Encyclopedia to detail the medicinal benefits of apples.  According to her expertise, apples are a cooling food–and both a yin & chi tonic that treat the heart, lungs, large intestines, stomach and spleen.  They invigorate and promote vital energy and help dispel toxins.  Apples contain something called Malic and tartaric acids which inhibit fermentation in the stomach making apples easier to assimilate than most other fruits.

They are moistening and so reduce thirst, reduce fever, and ease dry hot lungs.  In addition, apples, especially green, help to cleanse the liver and gallbladder and help to soften gallstones.  Rebecca recommends giving grated raw apples to children to reduce their fever. To ease a dry cough her recommendation is to steam apples with honey until they’re soft and eat–to eliminate phlegm from the lungs, prepare apples with agar.

Apples are a rich source of pectin and so can lower cholesterol, promote beneficial intestinal flora, and support normal colon function.  They’re high in quercetin and other flavonoid antioxidants that help protect against heart disease, cancer and asthma.  They are also an excellent low-calorie source of fiber and vitamin C–and other nutrients.

When we look back not too far in our own history, I ask: Did our love affair with this American fruit begin here with the  myth and legend of John Chapman–a.k.a. Johnny Appleseed.  An interesting character,  he traveled the vast unsettled territories of our new country with his bag of seeds planting trees: a unspoken message– perhaps one that we should heed more closely today?  Is there a synergy between man and the apple or apple and man?   You know kind of like the squirrel and the acorn? Once thing is sure our love affair with the apple is far from over and it seems with out a doubt  is good for our system of creating health within.   For me it can certainly be taken out of “bible lore” and brought into the our  daily ritual–for snacks, salads, dried, cooked, –juiced or cider.  Whether we call them Braeburn or golden, Granny Smith or McIntosh the message is clear–an apple a day really should keep the doctor away.

“Inspired Wellness from Within”

Cathy Silver, HC





Spring + Easy to Make Green Shake to Detox Your Body!

Green ShakeAh, spring! This season brings increasing daylight, warming temperatures, and the rebirth of flora and fauna.   Take a moment to walk outside and notice the green plants growing in your garden. The three months of the spring season bring about the revitalization of all things in nature; usually increased rain water, waking from hibernation and the spring equinox next week: Gaia’s announcement that we have come to the season of birth.  Without our awareness—and sometimes unnoticed, nature shows us this every spring—the announcement from those small crocuses, bright happy daffodils and yellow forsythias which blossom without fail.  The swelling vibrant and bursting energy that moves the sap and forces the buds to open and bloom may be our calling and awakening from winter as well.  That burst of energy to clean, change our diet or other small rejuvenations; unseen energy that surges through body, mind and spirit that so often goes unnoticed or at least, unspoken.  Watch what greens begin to appear in the grocery stores or farmers’ markets.  Is this too a sign from nature, a calling of sorts to detox our bodies after our heavier winter fare? Alkaline food detoxes our body —leafy greens, sprouts, berries, cherries, asparagus, grapefruits, lemons, spinach or dandelion greens available now for your choosing.  See what local leafy greens appear in your neighborhood market, and how you might prepare them tonight? Or, are you more of a ‘blender chef’? See the green shake recipe below.  You might also try sipping hot water every day for two weeks.  The hot water will dilate, hydrate and begin to detoxify your tissues and encourage your lymph system to move sort of like the sap. (Smiling) Ancient cultures have lived within the harmony of natural cycles.   A balance of yin and yang promotes health and harmony.  Understanding this balance within your body is key. Happy spring!

Green Drink

Delicious Green Shake!

  • In Vitamix, place all ingredients, blend and enjoy the benefits of health and vitality!

2-3 generous handfuls of baby organic spinach

2-4 leaves of organic kale.  (I use the leaves and save the big stems for my green juice.)

A big handful of fresh organic sunflower sprouts

1 ripe avocado scooped and placed in blender (The seed has more phytonutrients than the actual ‘fruit’-feel free to add it to your shake.  The Vitamix will easily incorporate it right into the shake!)

1 ripe banana (Option: I like to freeze mine and just break them into 2-3 pieces.  Peel before freezing and put them into a zip lock bag.)

1-2 scoops of “live” organic powdered greens such as Green Organics

Optional scoop of organic protein powder such as Green Organics “Smooth Vitality”

Udo’s Oil  3-6-9  or Flax oil to taste

(A few frozen strawberries, blueberries, raspberries or even a lemon can be added for a bit of sweetness or more flavor—as in the case of lemon.  Other veggies that can be added to the shake are cucumber, celery, asparagus, ginger, garlic.  Be creative—but try to keep the shake mostly green and mostly veggies! J )

4+ cups Kangen water 9.5 or pH preference


Clinical studies show that proper nutrition reduces oxidative stress, positively impacts markers of systemic inflammation, helps support a healthy immune system, helps protect DNA, and promotes Cardiovascular wellness.  Visit:

Blueberries . . . so much more than the color blue!

Blueberry-watermelon SmoothieOne of my favorite things growing up was fresh homegrown blueberries. I especially loved finding the large, plump, juicy blueberries, and eating them one by one right off the bush in the backyard; there is nothing better and somehow they always signaled the ending of summer and the return to school.  —Somewhere around the first part of August the blueberry bushes gave way to bountiful luscious berries. That was many years ago and I do not live in the Northwest anymore but blueberries from the Northwest have flooded the stores and not only brought back those memories, but still remain one of my favorite berries!

What I didn’t know then, but share with you now, are blueberries also support the lung, spleen and stomach meridians. They are a cooling food and one that helps clear out toxins. Blueberries are the best source for anthocyanidin (compounds which protect blood vessels against cholesterol buildup)  and antioxidants that help slow and prevent cell deterioration.  They also support eye function and help protect against age-related macular degeneration. They help with both constipation and diarrhea and are therapeutic for varicose veins, hemorrhoids, and peptic ulcers. They have both antiviral and bacteria-fighting capabilities and are useful in countering urinary tract infections. Blueberries are a great source of vitamin C and fiber.
Truly American, blueberries are a native American plant related to azaleas, rhododendrons, huckleberries (another favorite) and cranberries. I still love to eat them plain– right out of the plastic container now—for dessert or make fresh muffins for a Sunday morning treat.  They are also a great addition to smoothies.
For a delicious Summer Smoothie try this Blueberry-watermelon twist:
1 cup watermelon chunks
1 cup blueberries
1/3-1/2 cup yogurt (I use the non-dairy So Delicious made with coconut brand)
2 Tsp. raw organic pumpkin seeds
Place in your vitamin to combine ~ Enjoy!

OR . . .for a special treat fresh hot muffins!Blueberry Muffins - fresh and hot from the oven
Blueberry Muffins out of Grandma Rose’s Book of Sinfully Delicious snacks, nibbles, noshes and other delights, Portland Oregon
5 cups flour (2 ½)

1 cup sweet butter (1/2), room temperature,

4 cups fresh blueberries (2)

1 ½ cups sugar (3/4)

1 tsp. salt (1/2)

5 extra-large eggs (2)

1 T. baking powder (1 ½ tsp.)

2 cups sour cream (1)

2 tsp. baking soda (1)
Preheat oven to 425˚F. Grease standard-size muffin tins. Sift the flour and put 1 cup of it over the blueberries. To the balance of the flour, add salt and baking powder.In a large bowl, cream the butter and add the sugar and eggs, one at a time, beating after each egg. Gradually stir in the remaining flour and the sour cream, to which you have added the baking soda. Don’t beat the muffin batter at this point, simply stir. Fold in the blueberries. Put a heaping tablespoon of batter into each muffin cup. Bake at 425˚F. for 20 minutes. Reduce heat to 375˚F.f and bake until the muffins feel solid and are golden brown, for about 20 minutes more.

Cathy’s notes: I usually make half of this recipe. It has been one of my favorites over the years.  Amounts are shown in (parentheses) to the right. Half recipe makes approx. 18 muffins. Also, I bake these muffins at 350˚F. for about 20 minutes. They are delicious—especially now that the blueberries are in season. The muffins shown in the picture, I substituted spelt flour instead of all-purpose to make them gluten free, and used a Turbinado sugar which gives them a darker heartier muffin, but one that is nevertheless very tasty!

Superfoods; Great for Mind and Body; Health and Vitality

Increase the vital force and energy of one's body.

Increase the vital force and energy of one’s body.

Busy life, busy day–I’m going to do a short post on three more SUPERFOODS that I enjoy everyday!  They are just one of the additions that keep me vitalized and energetic each day!

4.) Hemp Products (eaten in their RAW form) The seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids and vitamin E as well as omega 3’s and GLA.* Hemp is a perfect food for growing children and adults to increase protein intake.

5.) Camu Berry–Highest Vitamin C source on planet. Great for rebuilding tissue, purifying blood, and enhancing immunity and energy. Camu berry is one of the best anti-depressants, immune building, and eye-nourishing superfoods in the world.

6.) Bee Products (honey, pollen, and propolis) –Bee pollen is the most complete food found in nature containing nearly all B vitamins especially vitamin B-9 (folate) and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw unfiltered states is rich in minerals, antioxidants, probiotics and enzymes, and is one of the highest vibrational foods on the planet.  If your metabolism can handle sweeteners, honey is the best. Russian research indicates that honey is a longevity superfood.

Remember health is a journey not a destination.  Excellent health is about more than just feeling good.  Vitality and strength allow us to be active in our families, our communities and our world giving us the ability to achieve much more than when we are “sick & tired.” It is a gift you give you yourself and others.

*GLA (gamma linoleic acid) Is an essential omega-6 fatty acid.  We become deficient in GLA when large amounts of sugar, trans fatty acids (margarine, hydrogenated oils), and red meats and dairy products are consumed.

Be Well–in love and light,




How could you incorporate some of these and enjoy their benefits?

How could you incorporate some of these and enjoy their benefits?

Super foods are a class of the most potent, super-concentrated, and nutrient rich foods on the planet. As I began to sprinkle them on my super healthy steel cut oats—I thought my followers may want to do the same. Breaking the fast should after all begin with some goodness. So rather than some highly processed—highly refined carbohydrate laden with trans-fat and corn syrup—why not temp yourself with a breakfast the really does a body good!
To make it super-easy and super-fast, I make a big batch of the steel cut oatmeal when I am not rushed for time, and then transfer it into a glass container to store in the refrigerator. I can either take a serving size out and heat it with a bit of Kangen water on the stove—or heat it for a minute if you are still a microwave person—
I dress my wholesome oatmeal making it tasty and delicious adding chia seeds, Maca powder, Goji berries, golden berries and some cacao nibs. I also toss in a few almonds or walnuts. Sometimes I add a bit of rice milk. It is quite a delicious mixture, and it is never quite the same.
Let me share a little about some of the new Superfoods available on the market today. The first thing, is they have a tremendous ability to increase the vital force and energy of one’s body and are the optimum choice for improving over-all health, boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation and alkalizing the body—wow! According to David Wolfe, raw foodist and Superfoods expert, “nourishing us at the deepest level possible, they are the true fuel of today’s superhero.”
So, let me talk about a couple . . .
1.) Cacao (Raw Chocolate) The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium and is also extremely high in PEA, theobromine (cardiovascular support) and anandamide (“bliss chemical”). Raw chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy and increases longevity.
2.) Goji Berries (Wolfberries)—used in traditional Chinese medicine for over 5,000 years. Goji berries are regarded as a longevity, strength-building and potency food of the highest order. This superfood contains 18 kinds of amino acids, including all 8 essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins and many other nutrients.
3.) Maca—A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein, nearly 20 amino acids, including 7 essential amino acids. As a root crop, maca contains five times more protein than a potato and four times more fiber.

The weekend is coming—you may be able to catch your breath. Break out of your routine. Try something new. Make a commitment to yourself. You are a spark of the divine—so treat yourself divinely!
“The only way to win, sometimes, is to surrender.”
–Richard Bach
Be Well—and with Love and Light,

Gluten Free Quinoa Applesauce Bread

Gluten is a protein found in wheat, barley, rye, and it is hard for many people to digest.  Wheat is heavily subsidized, and promoted by the government in things like the food pyramid and it is pretty much everywhere. Breakfast cereals, cookies, cakes and crackers–and of course most bread. Growing up, we always ate whole wheat bread as my Father insisted on it.  However,  I know I feel much better these days when I avoid gluten. I feel bloated and it seems that it does not support an ideal weight. It often “stuffs me up” making it hard to breath.  Sensitivities also include constipation, or gas. Other related problems are allergies, celiac disease, brain fog, chronic indigestion and candida.  If you think you have a sensitivity–take notice of how you feel when you eat products that contain wheat, rye or barley.  Sometimes they occur immediately–sometimes not so immediate.  A good test is to remove all wheat and gluten products.  Rice pasta, and Oat bread–made with OAT FLOUR are available as substitutes, but you must read labels!  Other alternatives include gluten-free grains such as amaranth, brown rice, buckwheat, millet, quinoa, sorghum and teff. –Oh and be careful of those well meaning waiters who offer you a basket of bread upon sitting down at your favorite restaurant–not only is it tempting and hard to resist but it is easy to eat the very gluten you’ve been so good not to eat at home!

Gluten free and a wonderful easy homemade treat!

Gluten free and a wonderful easy homemade treat!

Quinoa Applesauce Cake

1 ¾ cups quinoa flour

1 cup currents

½ cup chopped pecans

½ tsp. baking soda

½ tsp. aluminum-free baking powder

½ tsp. salt

1/2 tsp. ground cloves

½ cup unsalted butter

1 cup sugar

1 large organic egg

2 cups unsweetened, organic applesauce

Preheat oven to 350˚F. Sprinkle ¼ cup of the flour over the currants and nuts and set aside.  Blend the baking soda, baking powder, salt, and cloves with the remaining quinoa flour.  Separately mix together butter, sugar and the egg.  Combine all ingredients, adding the fruit and nuts at the end.  Spoon into a prepared 8 x 8 cake pan. (Or three small loaf pans work great also.) Bake or 40 to 45 minutes or until the cake tester inserted in the center comes out clean.  The small loaf pans require 27-32 minutes.

This cake is not as sweet as banana bread and is great for those who are sensitive to gluten.  The currents and pecans give it a wonderful interesting addition.


Be Well,


Practice Cooking? Stretch Yourself to Try Something New this Weekend!

Make it your own--practice cooking.  Organic and Healthy right from your own kitchen!

Make it your own–practice cooking. Organic and Healthy right from your own kitchen!

The music moved through me.  Classic Queen playing, the volume up–and heading into the kitchen to be creative.   This was a new recipe for me, but I thought only just to make it before sharing.  It was quick to make and I enjoyed every bite. (work well done–right?) Huevos Rancheros is something that would be great to serve for Sunday brunch–filling and satisfying and a break from the regular Sunday fare of bacon and eggs and toast.

Chef notes . . . I placed the black beans in a sauce pan rather than just sliding the black bean mixture aside as noted in the recipe below.  I liked the simplicity but chose to add onion, and 2 T. of poblano pepper that I keep frozen in my freezer.  If you are unfamiliar, they add flavor without adding heat.  Instead of the cheddar cheese, I crumbled organic feta goat cheese.  I found and used Mission yellow corn tortillas–because upon reading the ingredients list of many of the other varieties–all contained hydrogenated oil of some kind–and this is another word for trans fat and should not be in our food supply!* I also spooned the black bean mixture on top of the eggs–and served additional salsa on the side.  (Living almost 20 years in Texas, including El Paso, I grew fond of salsa with my eggs.)

Huevos Rancheros
Prep Time: 5 minutes
Cooking Time: 15 minutes

Fresh cilantro growing in my backyard was a nice addition.

Fresh cilantro growing in my backyard was a nice addition.

Yields: 2 servings
4 eggs
4 tortillas
1/2 cup cooked black beans
1/2 cup medium salsa
Possible Toppings:
grated cheddar cheese
chopped scallions
chopped parsley or cilantro
tofu or almond milk cheese
1. Heat tortillas in oven or toaster just until soft.
2. Warm salsa and black beans in a nonstick pan.
3. Move to one side. Crack eggs and cook 3-5 minutes to desired firmness.
4. Place two warm tortillas side-by-side on a warmed plate and slide eggs and half the salsa and beans
onto the tortillas.
5. Repeat with remaining eggs.
6. Garnish with your choice of topping

*From the New York Times–an Editorial published June 25th, 2005

“As things now stand, the FDA acknowledges that trans fats are unhealthy at any level, and yet maintains that the partially hydrogenated oils that contain them are basically safe.  The agency can’t have it both ways.”

Be Well, and in Love and Light,


Can Real Whole-Food Nutrition Taste This Good?

Organic farm fresh ingredients

After listening to a wonderful talk given by Sally Fallon Morell, Nutrition researcher and bestselling author, speaking on one of her favorite topics: “Investigating the USDA Controversies,” I was inspired to make one of my old favorites–a French classic; Quiche Lorraine.

I had shied away from this dish the last few years because of its richness: cheese, meat, cream, eggs. ALL the culprits deemed dangerous and risky today by many?  But it seemed, I assessed, artificial, processed, hormone injected, antibiotic raised; Genetically Engineered, trans-fats and high sugary foods are far more dangerous than a good old traditional time-honored dish.

I sought out a small local organic market and used fresh raw cream, farm fresh organic eggs and cheese. Whether you make the recipe as given below, my suggestion is to use the higher vibrating organic ingredients. The bacon and ham were organic as well. The completed dish received rave reviews by my taste testers Debbie and Randy. My own personal evaluation rated it A+.  The finished fare yielded a deliciously light, fluffy, rich, and flavorful;

Delicious homemade whole food nutrition

one I will continue to repeat. I think the old White House Chef, René Verdon would be quite pleased. As a personal preference and time saver, I did not choose to put a crust with it. I buttered the dish instead. Everything else was by the book. If you are a vegetarian, broccoli, or asparagus could easily be substituted for the ham and bacon. I will include the crust, if you are so inclined to make it from scratch, which I did years ago.
I enjoyed preparing and serving–and eating this wonderful dish. The coolness of the weather and shorter days seems to lend itself to this soul-satisfying classic cuisine, and something Sally would deem a “nourishing traditional diet.”  I share the recipe with you below:

Quiche Lorraine (6 servings per 9-inch pie shell)

CRUST (for 3 pastry shells)

4 cups flour                                           2 eggs

1 ¼ cups butter                                      ½ cup cold water

1 teaspoon salt

  1. Place flour, butter and salt into large bowl and work together with hands until smooth. Add eggs and water and work with hands until of rolling consistency.
  2. Divide dough into 3 equal portions and refrigerate 2 portions for future use. Roll remaining pastry out on floured pastry board to about ¼ to 1/8 inch thick. Place pastry in a 9-inch pie tin and crimp edges. Refrigerate for 1 hour.


8 strips bacon
1/2 cup diced Swiss cheese
1/4 cup diced ham
1 1/2 cups light cream
1/2 tsp. salt
1/4 tsp. nutmeg
1/4 tsp. white pepper
4 eggs
1. Fry bacon until crisp, and drain. Crush bacon over the bottom of the pie shell.

2. Sprinkle Swiss cheese and ham over bacon in pie shell.

3. Place cream, spices and eggs in blender container; cover and run on high speed until thoroughly mixed.  Pour over bacon, cheese and ham in pie shell.  Bake in preheated oven at 350˚ F. for about 30 minutes or until top is golden brown and mixture is set. Serve warm. Enjoy!

Be Well,


What’s New For Breakfast? Eat This Not That–for Healthy Weight Loss!

If you want to lose weight fast, switch from simple to complex carbohydrate choices. Guess which one these breakfast cereals are?

These fall-winter breakfast choices support good energy and healthy ideal weight!

As the seasons change, I get in the mood for “something” different. My innate senses signaling me to feed my hunger with more satisfying warming foods? Perhaps. So, I am going to give you a cutting edge secret–cook quinoa* for breakfast; pronounced KEEN-wah. I put plums on mine. (recipes to follow) I love the taste. I love that it is quick. And, I love that it “sticks to my ribs” as my Dad used to say. That translates to, I am not starving hungry in an hour! Quinoa also has the highest nutritional profile and cooks the fastest of all grains.  It has been grown and consumed for about 8,000 years on the high plains of the Andes Mountains in South America!

Now, if you have to run, scroll down and grab the delicious plum topping to go with your Quinoa.   If you’re the scholarly-type read on. I always like to know the why!

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E, and B-complex vitamins. They have been part of our history and a central part of our diet since early civilization. And, unlike highly processed cereals made by Post and Kellogg’s, the body absorbs whole grains SLOWLY, and they provide us sustained, high quality energy, at a steady rate for many hours; not so with the overly processed cereals which enter the bloodstream almost immediately! Unfortunately, this over-processing causes a rapid rise in the glucose levels in the body–and a sugar rush–followed by a crash which always sends me running for something else to eat. 😦 You too?
Some years ago, in a personal ah-ha moment I was reading the latest best seller on diets and nutrition. The author pointed out that my beloved Grape-Nuts were no better than eating a candy bar for breakfast. WHAT??? I never ate them again, but understood why I was famished shortly after eating my “healthy”breakfast. Post had over-processed all the goodness nature had intended. And, if you are concerned about maintaining your ideal weight, or want to lose a few pounds, eating these over processed cereals that have been damaged and deprived of their natural properties lead to weight gain. ” Simple sugars can lead to weight gain because our cells do not require large amounts of glucose at one time, and extra sugar is stored as fat.” (that includes bagels with cream cheese and muffins too.)

So, cook once–eat twice. Cooked grains keep very well. You can make a big batch on Sunday and eat them all week. And, when we make a connection that healthy, whole foods really make you feel better and lose weight– it becomes a win-win!  The choice is always yours!

Breakfast Quinoa Porridge

½ cup quinoa porridge, served with 2 halves of Poached Plums and 1/3 cup plum poaching liquid

Poached Plums

Only mildly sweetened with natural juice, this is a good fruit to have with porridge in the morning, along with some of the poaching liquid to moisten the cereal.


5 ripe purple plums or 10 prune plums

1 cup pear nectar

  1. Rinse the plums will and dry.  With a small sharp knife, cut the plums in half.  Remove the pits.
  2. Place the plum halves and pear nectar in a medium saucepan. Ass additional water, if needed, to cover.  Bring to a simmer and cook just until the plums soften, about 5 minutes.
  3. Serve warm, at room temperature, or slightly chilled.

–source: The Swiss secret to optimal health

Be Well,


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