All posts by RX Integrative Solutions

Tai Chi Easy Class Introduction

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Tai Chi Easy™ Class Introduction – Next Session Starts August 30, 2022 at MTCC in Milford, OH. Visit www.miamitwp.gov. to register.

Tai Chi Easy™, a type of meditation, involves a series of movements accompanied by deep breathing, performed in a slow, repetitive manner.  Each one-hour session consists of gentle physical exercise and mental focus (6). Some squatting and turning moves will be incorporated into your routine. You will need the physical ability to stand unassisted for at least 20 minutes. Tai Chi Easy™, a combination of Tai Chi and Qigong, builds strength without much exertion and recovery time.

In general, Tai Chi (pronounced tie-chee) emphasizes balance, harmony, and stress reduction (1-5, 8, 11, 12). Qigong (pronounced chee-gong) is the practice of harnessing your life energy (Qi). Both Tai Chi and Qigong are ancient Chinese exercises that promote optimal health and vitality.

Four Parts to Our Tai Chi Easy™ Classes in Milford,  OH:
• Deep Breathing Practices – designed to trigger relaxation responses, increase oxygen flow, and provide energy
• Mindful Tai Chi Easy Movements – five gentle exercises (see below) that relax, flex, and stretch your body to help improve balance and coordination, increasing blood and lymph flow (7)
• Self-Applied Massage – emphasis is placed on reflex points on hands, ears, feet, neck and scalp; intended to relax your whole body (9) for progressive muscle relaxation
• Standing Meditation – focused, intentional centering of your mind on the present to calm your emotions and with Spirit (10)

Five Mindful Movements Per Set (Your Choice of Moving or Sitting):
• Harmonizing Yin and Yang (Parting the Wild Horse’s Mane)
• Brush Knee, Send Chi
• Cutting Through to Clarity (Repel the Monkey)
• Cloud Hands
• Gathering Energy from the Earth and Heavens

Clothing and Footwear:
Comfortable loose (casual wear) clothing, comfortable flat sole shoes (e.g., Moccasins or sneakers).

Pre-Work:
None. Please come ready to have some fun.  Contact Miami Township Civic Center Milford OH at 513.248.3727 to register for a six-week Tai Chi Easy session taught by Dr. Cathy Rosenbaum, Practice Leader.

“When you cultivate balance and harmony within yourself, or in the world – that is Tai Chi. When you work and play with the essence and energy of life, nature and the universe for healing, clarity and inner peace – that is Qigong.” – Founder, Roger Jahnke, DOM

Question: “In Tai Chi, can you let your body become (e.g., concentrate your Chi until it becomes) supple as a newborn child’s?  Emilie Conrad-Da’oud’s comment:  There is no self-consciousness in the newborn child.  Later on, the mind wanders into self-images, starts to think, Should I do this/ Is this movement right? and loses the immediacy of the moment.  As self-consciousness develops, the muscles become less supple, less like the world.  But the young child is pure fluidity.  It isn’t aware of any separation, so all its movements are spontaneous and alive and whole and perfect.  If an adult body becomes truly supple, though, there’s a quality to its movement that the child’s doesn’t have, a texture of experience, an added dimension of time.  When we watch a seventy-year-old hand move, we feel, “Yes, that hand has lived,”  All the bodies it has touched, all the weights it has lifted, all the heads it had cradled, are present in its movement. It is resonant with experience; the fingers curve with a sense of having been there.  Whereas in a child’s hand, there’s a sense of just arriving. The child’s movement is pristine and innocent and delightful, but a truly supple adult movement is awesome, because all of life is included in it.”

References
1. Harner et al. Tai Chi: Moving for better balance- development of a community-based falls prevention program. J Physical Activity Health 2008; 5:445-455
2. Huston. Health benefits of tai chi: what is the evidence? Can Fam Physician 2016 Nov: 62 (11): 881-890.
3. Zou et al. Tai chi for health benefits in patients with multiple sclerosis: a systematic review. PLoS One 2017 Feb 9:12(2) e0170212
4. Sawynok. Benefits of tai chi for fibromyalgia. Pain Manag 2018 Jul 1:8(4): 247-250.
5. Murley et al. Influence of tai chi on self-efficacy, quality of life, and fatigue among patients with cancer receiving chemotherapy: a pilot study brief. J Holist Nur 2019 Dec; 37(4): 354-363.
6. Jor’dan et al. Long-term tai chi training is associated with better dual-task postural control and cognition in aging adults. Adv Mind Body Med 2018 Summer;32(3):4-11
7. Klein et al. Qigong and tai chi as therapeutic exercise: survey of systematic reviews and meta-analyses addressing physical health conditions. Altern Ther Health Med 2019 Sept;25(5):48-53.
8. Conboy et al. Tai chi for heart attack survivors: qualitative insights. BMJ Support Palliat Care 2019 Apr 4.
9. Powerpak CEU for Pharmacists and Pharmacy Technicians 2019. Augmenting pain therapy with self-massage.
10. Chen et al. Meditative therapies for reducing anxiety: a systematic review and meta-analysis of randomized controlled trials. Depression and Anxiety 2012: 29:545-562.
11. Fouquerel. Convergence of the Nobel fields of telomere biology and DNA repair. Photochem Photobil 2017; 93:229-237.
12. Carlson. Protocol for the MATCH study (mindfulness and tai chi for cancer health): a preference-based multi-site randomized comparative effectiveness trial (CET) of mindfulness -based cancer recovery 9MBCR) vs tai chi/qigong (TCG) for cancer survivors. Contemp Clin Trials 2017; 59:64-76.
13. Curry et al. Case series of multiple health benefits in those undertaking extended Qigong practice as a complementary self-care practice in an outpatient pain clinic. OBM Integrative Complement Med Pain Management June 28, 2019.

Acupuncture: The Needle in the Haystack of Health

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Acupuncture: The Needle in the Haystack by Dr. Cathy Rosenbaum, Rx integrative Solutions
 

The first Chinese Medicine text was written around 3000 B.C. when medicine, philosophy, and religion were closely aligned.  Chinese Medicine draws from Ayurvedic principles even though the latter system of practices is rooted in the Hindu religion. Chinese Medicine, one of the oldest in recorded medical history, was based on local Taoism and later, Buddhism suggesting the body interacts with, and is inseparable from, its environment.  Taoists talked about Yin/Yang as two complementary forces in the paths of life.  Wu Xing, or the Five Elements, describes metal, wood, water, fire, and earth, the last three of which were taken from Ayurveda.

Chinese Medicine was practiced until 1911 until the revolution when it was frowned upon as unscientific and replaced by Allopathic Medicine as the country began its journey toward a democracy.  There was a ban on Chinese Medicine until the 1950’s when Integrative Medicine and Allopathic Medicine came together.  Chinese Medicine practitioners became barefoot doctors in rural areas of the country and allopathic physicians were encouraged by the government to get trained in Chinese Medicine.  I visited a barefoot doctor clinic in Chengdu, China in 2002 during my travels to study herbal research and global healthcare solutions.  Ultimately a new term, Traditional Chinese Medicine (TCM), was born, based more on scientific research, and replacing the term Chinese Medicine based more on anecdotal remedies handed down from generation to generation.  Today, TCM is common throughout China.

In the USA, French physicians were performing acupuncture as early as the 1700’s, but it was not until the 1960’s that TCM as we know it today came alive in our country.  Nevada was the first state to license non-physicians as acupuncturists in 1973. Both Yin/Yang and the Five Elements are diagnosed by radial pulse and tongue observations and are expressed to some degree in every person and in the universe, requiring us to work in harmony with nature and not against it.  Qi is the life force that runs through Yin/Yang and the Five Elements.  These principles were taught from childhood through adulthood, including keeping a healthy whole body which is thought to give a person a ticket to heaven.  Evidence of healing comes from expression of compassion, kindness, service, and love.  These characteristics in turn enhance the flow of Qi, or life energy, through invisible meridians throughout the body.

TCM practice starts with observing a wrist pulse, the tongue, the overall smell of the patient, the skin, and body build to assess balance or any imbalance of Yin/Yang in the patient.  The TCM practitioner looks at the patient, watches how she moves, speaks, watches some of her emotional characteristics (e.g., talks a little or a lot, is calm or fidgety).  That may be the extent of the history taking.  An allopathic physician who also practices TCM will, in addition, take a health/medical history for the patient. When imbalance occurs, several interventions may be recommended to rebalance Yin/Yang in the patient as well as the patient with her universe.  Interventions can include massage, meditation, herbs, nutritional recommendations, exercise, and acupuncture.  Once diagnostics are complete and a health goal is established, acupuncture along with other modalities (i.e., herbs and/or massage) may be combined to help achieve the goal.  Acupuncture can be used to balance energy composed of universal opposing forces, also known as Yin and Yang, for good health.

Acupuncture, one of the key components of TCM, which has been practiced for thousands of years, starts with the belief that life energy (Qi) flows through meridians or tracks around the entire body.  Chinese Qi is analogous to prana, mana, maya, and orgone in Ayurvedic systems, and Ki in the Japanese healing system.  Meridian based therapies were first recorded in the book the Yellow Emperor’s Inner Classic written in 2698 B.C.  According to TCM beliefs, there are 12 main meridians and two secondary meridians.  Meridians are called 1) lung, 2) large intestine, 3) stomach, 4) spleen, 5) heart, 6) small intestine, 7) bladder, 8) kidney, 9) pericardium, 10) triple Warmer, 11) gallbladder, 12) liver, 13) conception vessel or Ren, 14) Governor Vessel.  Meridians touch the skin’s surface at over 2,000 acupuncture points.  From a Western allopathic perspective, there is no physical proof that meridians exist per se as there are for nerves in the nervous system.  According to the Five Element theory, each meridian, or Yin/Yang combination of two meridians, is associated with one of the elements.  Lung (arm-yin) and large intestine (arm-yang) correspond with metal; stomach (leg-yang) and spleen (leg-yin) correspond with earth; heart (arm-yin) and small intestine (arm-yang) correspond with fire; bladder (leg-yang) and kidney (leg-yin) correspond with water; pericardium (arm-yin) and triple Warmer (arm-yang) correspond with fire, and gallbladder 9leg-yang) and liver (leg-yin) correspond with wood.

Acupuncture is a procedure involving the placement of sterile needles into the skin by an experienced practitioner to stimulate specific anatomic points in the body for therapeutic purposes.  Sometimes electrodes are attached to any one of the six needle types during a session and used in combination with a variety of electroacupuncture techniques.  Very small microampere electrical impulses will flow through the acupuncture points.  In 1996, the FDA approved the use of acupuncture needles for licensed acupuncture practitioners and requires needles to be sterile, nontoxic, and labeled for and disposed of after single use to protect consumers.  Needles vary in length, diameter, and head shape, and their insertion and manipulation in the skin is rarely painful and feel more like a bee sting.  Needle punctures may draw as small amount of blood from the skin.

In 1997, a National Institute of Health panel issued a position statement that acupuncture is effective for post operative nausea and vomiting, chemotherapy related nausea and vomiting, and pregnancy related nausea.  The World Health Organization recognizes TCM and acupuncture as interventions for gynecological disorders (PMS), gastrointestinal disorders (peptic ulcer, indigestion), urogenital disorders (stress incontinence), respiratory disorders (emphysema), musculoskeletal and nervous system disorders osteoarthritis pain, headaches, back pain), and emotional disorders (anxiety, depression), among others.

Based on a 2007 National Health Interview Survey, an estimated 3.1 million Americans responded that they had tried acupuncture in the past year for pain or musculoskeletal complaints (i.e., back pain, joint pain, neck pain, severe headaches, migraines) (Diener).  According to the American College of Physicians and the American Pain Society, for patients who do not improve with self-care options, clinicians should consider the addition of non-pharmacologic therapy with proven benefits for chronic low back pain (Chou), exercise therapy, acupuncture, massage therapy, yoga, or progressive relaxation (weak recommendation, moderate-quality evidence) (Chou).  According to the NIH Consensus Conference, “both animal and human laboratory and clinical experience suggest that the majority of subjects respond to acupuncture, with a minority not responding.”

When evaluating acupuncture efficacy research for pain management it is important to consider the placebo effect (Linde).  If a person experiencing acupuncture believes it will help with pain and expect positive results, she/he will typically report pain relief at some level (Walling).  Acupuncture is thought to activate the brain’s opioid system (receptors).

Are there risks or side effects to acupuncture?

The National Institutes of Health has concluded acupuncturists have a very good safety record when they use sterile needles and follow proper needle insertion practice.  Yet, for some, changes in appetite, sleep, bowel or urination patterns, or emotional state may be triggered after experiencing acupuncture.  It is also common to have a sensation of deep relaxation or even mild disorientation immediately following the treatment. These effects should wear off within 24-48 hours (Leung).  Rare risks of acupuncture include bruising/bleeding at the needle insertion sites, fainting, muscle spasms, and nerve damage. A few people have reported more serious reactions, such as dizziness, sweatiness, or nausea (Peuker).  Acupuncture is contraindicated to needle the abdomen and lumbosacral areas of pregnant women.

Types of Acupuncture

Traditional acupuncture involves puncturing the skin at Qi points along the meridians to regulate the flow of Qi and balance Yin/Yang and Five Element forces.  Very fine needles are inserts with a quick thrust and then twisted gently.  Patients will report a little jolt of energy when the needle is inserted properly.  Needles are left in place for 30 -45 minutes then removed.

Auricular acupuncture involves applying needles to the outer ear.  Each ear is believed to have over 100 acupuncture points.  For perspective, the major meridians are thought to overlap the ear on either side.  Medical acupuncturists may use this type of acupuncture for treating nicotine and alcohol dependence.

Korean acupuncture developed in 1971 by Tae Woo Yoo involves hand meridians Qi points.  Needles or self-adhesive acupressure pellets may be used to achieve balance.  Korean hand acupuncturists believe the entire meridian map is represented on the hand.

Medical acupuncture is the application of needles to meridian points to reduce symptoms by affecting sensory input to the nervous system through the release of neuropeptides like endorphins.  It does not include TCM, its underlying philosophy, or diagnostic techniques.  As defined by the American Board of Medical Acupuncture it is the “medical discipline having a central core of knowledge embracing the integration of acupuncture from various traditions into contemporary biomedical practice.”  This practice entails the practitioner memorizing needling protocols for symptoms and/or diseases and ignores Taoist and medical hypotheses of TCM.  Medical acupuncture was created for doctors of medicine, chiropractors, and osteopathic physicians who may or may not believe in the existence of Qi or meridians in the body.

Most U.S.A states require certification or training to perform acupuncture excluding North Dakota and South Dakota.  Check with your state laws for more information by visiting http://www.acupuncture.com/statelaws/statelaw.htm.

Most states license acupuncturists (LAc) through a national certification exam.  Look for acupuncturists in your state who are recognized by the National Certification Commission on Acupuncture and Oriental Medicine www.nccaom.org or the Accreditation Commission for Acupuncture and Oriental Medicine www.acaom.org.  There are over 150 schools of acupuncture training in the U.S.A.  For more information visit the American Association of Acupuncture and Oriental Medicine www.aaaomonline.org , and the Council of Colleges of Acupuncture and Oriental Medicine www.ccaom.org .  To follow acupuncture research, visit  www.clinicaltrials.gov or The Society for Acupuncture Research www.acupunctureresearch.org .

Questions to ask the acupuncturist before treatment begins:

  • Is this acupuncturist licensed?
  • Where is acupuncture practiced?  Acute care, ambulatory care, long term care, private office practice, spas.
  • Does acupuncture hurt?  Most people feel a little pinch when the needle is inserted.  Inserted needles are then flicked by hand or electrically eliciting a minor response.
  • Are the needles sterile?
  • What is acupuncture used for?  How many people with my condition have you successfully treated?
  • Is acupuncture covered by insurance?  Rarely, yes.  Check with them first.
  • Will acupuncture interfere with my medications or reduce the need for medications?
  • How often should I see my acupuncturist?

References

Chou R, Qaseem A, Snow V, Casey D, Cross JT Jr, Shekelle P, Owens DK, Clinical Efficacy Assessment Subcommittee of the American College of Physicians; American College of Physicians; American Pain Society Low Back Pain Guidelines Panel.  Diagnosis and treatment of low back pain; a joint clinical practice guideline from the American College of Physicians and the American Pain Society.  Ann Intern Med 2007;147:478-491.

Diener HC, Kronfeld, K, Boewing G, Lungenhausen M, Maier C, Molsberger A, Tegenthoff M, Trampisch HJ, Zenz M, Meinert R [GERAC Migraine Study Group].  Efficacy of acupuncture for the prophylaxis of migraine: a multicentre randomized controlled clinical trial.  Lancet Neurol 2006;5:310-316.

Johnston MF, Hays RD, Hui KK.  Evidence-based effects size estimation: an illustration using the case of acupuncture for cancer-related fatigue.  BMC Complementary and Alternative Medicine 2009;9:1-26  doi:10.1186/1472-6882-9-1.

Leung PC, Zhang L, Cheng K.  Acupuncture: complications are preventable not adverse events.  Chin J Integr Med 2009;15:229-232.

Linde K, Witt CM, Streng A, Weidenhammer W, Wagenpfeil S, Brinkhaus B, Willich S, Melchart D.  The impact of patient expectations on outcomes in four randomized controlled trials of acupuncture in patients with chronic pain.  Pain 2007;128:264-271. doi: 10.1016/j.pain.2006.12.006

Manheimer E, Ezzo J, Hadhazy V, Berman B.  Published reports of acupuncture trials showed important limitations.  J Clin Epidemiology 2006;59:107-113.  doi: 10.1016/j.jclinepi.2005.06.003

Peuker ET, White A, Ernst E, Pera F, Filler TJ.  Traumatic complications of acupuncture. Therapists need to know human anatomy.  Arch Fam Med 1999;8:553-558.

Walling A.  Therapeutic modulation of the psychoneuroimmune system by medical acupuncture creates enhanced feelings of well-being.  J Am Ac Nurse Practitioners 2006:18:135-143.  doi: 10.1111/j.1745-7599.2006.00115.x

Chick Pea Tacos

Cathy Rosenbaum’s Holistic Health News,

Chick Pea Tacos ( A great recipe from my daughter-in-law).

1 x 16 oz can chick peas

1 package dry taco seasoning

2 Tbsp olive oil

1 package soft taco shells

Lettuce, tomatoes, guacamole, canned corn, sour cream

1 dash of pepper

1 tsp ground fresh garlic

Chopped onions

Chopped green/sweet peppers

_____________________________________________________________________

Sautee the chick peas in olive oil and then stir in taco seasoning mixed according to the package directions.  Add minced garlic, chopped peppers, and chopped onions, and continue to sautee for 7-8 minutes.  Add hot ingredients to small soft taco shells and top with lettuce, tomatoes, guacamole, sour cream, canned or fresh cooked corn.

This recipe provides lots of powerful antioxidant-and anti-inflammatory-rich vegetables.  Leftover chick peas heat up nicely for another meal.  Enjoy!

 

 

 

 

 

Is Functional Medicine Another Holistic Practice?

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The short answer is, ‘Absolutely. Yes!’  In the 1970’s Jeff Bland PhD FACN FACB CNS, former Professor of Chemistry at the University of Puget Sound in Washington state, started his work in Functional Medicine (FM).  Ten years later Dr. Bland began teaching practitioners how to implement preventive nutritional medicine in their professional practices.  FM, like many health practices, spotlights whole-food nutrition as a cornerstone of healing.

The Institute for Functional Medicine was launched in 1991, with Dr. Bland as the Co-Founder.  The organization offers a FM Certification Program for physicians and health care professionals holding at least a Masters’ degree and licensure in their fields.

In 2014, the Cleveland Clinic established The Center for Functional Medicine with the Functioning for Life™ 10-Week Program where patients can select from a disease-specific series of options to meet their individual functional health needs.  Please visit https://my.clevelandclinic.org/departments/functional-medicine for more information.

FM is a proactive, personalized care approach that incorporates three distinct paths into a patient’s health assessment/history, namely natural medicine, molecular medicine, and systems biology.  FM health practitioners are MDs, DOs, DCs, CNPs, and PharmDs, among others.  The University of Western States offers a degree in Human Nutrition and Functional Medicine (see https://www.uws.edu/human-nutrition-functional-medicine/ ).

FM practice attempts to address the underlying root cause of disease rather than just symptoms and symptom management.  FM is based on the principle that a diagnosis can be the result of more than one cause, or one cause (e.g., inflammation) may lead to multiple diagnoses over time.  The primary FM outcome goal is for a patient to modify as many lifestyle choices as necessary to address the root cause of their issues and to prevent illness as much as possible.

Typical laboratory blood tests ordered by FM practitioners to help assess patterns of imbalance may include, but are not limited to, the following biomarkers:

  • Nutrient deficiencies (e.g., blood or genetic test)
  • Immune and inflammation
  • Digestive
  • Oxidation
  • Neurotransmitters
  • Hormones
  • Toxicity (e.g., heavy metals)

 

The FM physician will assess your medical and surgical history, home/life environment, lifestyle choices, possibly your genetics, and how any/each may be influencing your symptoms.  An individual FM intervention/treatment plan will be built around your whole-person health needs.

By comparison to Integrative Health and Medicine (IHM), FM embraces much of the philosophy of IHM, while adding a biologic systems-oriented approach to proactive patient care.  Comprehensive IHM involves traditional medicine health care plus complementary, holistic, mind body spirit interventions that may include other IHM practitioners on the health team.

Your physician’s IHM care recommendations may include meditation/stress management, acupuncture, Yoga, massage, dietary supplements, nutrition education, exercise, and lifestyle changes to improve your health.  For more information about IHM, visit the American Board of Integrative Medicine @ https://www.abpsus.org/aboim/ or the Andrew Weil Center for Integrative Medicine in Tucson AZ @ https://integrativemedicine.arizona.edu/ .

For perspective, the American Academy of Family Physicians does not embrace FM principles in their entirety.  Regardless of your preference for FM or IHM, it is important to enlist a trained licensed physician as your gatekeeper to coordinate your health team.

Check with your insurance carrier to see if FM office visits and laboratory tests are covered by your insurance carrier.  Several FM practitioners are located within the Greater Cincinnati Northern Kentucky area from which to choose.  Holistic pharmacists are becoming more involved in FM practices in the areas of nutrition coaching and pharmacogenomics/nutrigenomic testing throughout the country.  For more information visit https://wwwifm.org/find-a-practitioner .  For more information on FM research, visit www.clinicaltrials.gov.

 

 

One-Pot Tomato Lentil Pasta

Cathy Rosenbaum’s Holistic Health News,

One-Pot Tomato Lentil Pasta ( Well + Good May 2021)

Yields 4 servings

Ingredients

1 Tbsp vegetable oil

4 cloves garlic, minced

1 onion, chopped

1 vegetable bouillon cube

1 tsp Italian spice mix

1/2 tsp chili flakes

10.5 oz dry spaghetti noodles

3 cups tomato sauce

2 cups water

2 cups cherry tomatoes, halved

1&1/2 cups cooked brown lentils

1/2 cup green olives, sliced or chopped

1/3 cup sun-dried tomato in oil, drained from a jar, chopped

1 Tbsp capers

2 cups fresh spinach

  1.  Add the oil to a large pot on medium high heat.  When hot, add the garlic, onion, bouillon cube, Italian seasoning and red chili pepper flakes, sauteeing for two to three minutes.  Add splashes of water as needed to deglaze the pot.  Then, add the pasta, pasta sauce, water, cherry tomatoes, lentils, olives, sun-dried tomatoes, and capers.
  2. Bring to a gentle simmer and partially cover with a lid.  Cook for 10 to 15 minutes on medium heat until pasta is al dente.  Check on it every few minutes to stir and ensure the bottom of the pot does not burn.
  3. When the pasta is al dente, add the spinach and stir, cooking for an additional minute before removing the pot from the heat.
  4. Serve it generously into bowls, top with some freshly sliced basil leaves, and enjoy!

Orzo With Vegetables

Cathy Rosenbaum’s Holistic Health News, , ,

1 x 16 oz package broccoli florets

4.5 Tbsp EVOO, divided

2 tsp salt, divided

1 pint snacking tomatoes

1 small white onion, diced

1 clove garlic, minced

1 tsp pepper

3.5 Cups cooked orzo

3/4 cup lemon and olive oil vinaigrette

  1.  Preheat over to 425 degrees F.
  2. On large baking sheet, toss broccoli with 3 Tbsp olive oil and 1 tsp salt. Roast 15 minutes. Remove from oven, add tomatoes and drizzle with 1/2 Tbsp oil. Return to oven and roast 8 minutes.
  3. Heat large saute pan over medium heat. Add remaining 1 Tbsp olive oil and onion, cook 2 minutes. Add garlic; cook 1 minute.  Add chickpeas; cook 5 minutes. Season with 1 tsp pepper and remaining 1 tsp salt.  Chickpeas should be browned and crisp on edges.
  4. In large mixing bowl, combine cooked orzo, broccoli, tomatoes, chickpea mixture and vinaigrette. Season with additional salt and pepper, if desired. Serve immediately, refrigerating any leftovers.

(Kroger www.PrivateSelection.com March 2021)

Roasted Avocado Hummus

Cathy Rosenbaum’s Holistic Health News, ,

From Magnolia Journal Issue 18, 2021

Roasted Avocado Hummus

Prep: 10 minutes Roast: 15 minutes

1 medium just-ripe avocado, halved, pitted, peeled, cubed

3 cloves garlic, lightly smashed

3 Tbsp EVOO (extra virgin olive oil)

15 oz can cannellini beans, rinsed and drained

1/4 cup fresh basil leaves

2 Tbsp fresh lemon juice

1 Tbsp tahini (sesame seed paste)

1/2 tsp salt

Freshly ground black pepper

Crostini or pita chips

  1.  Preheat oven to 400 degrees F. Place avocado and garlic on a small foil-lined baking pan.  Drizzle with 1&1/2 tsp of EVOO, toss to coat. Roast 15 minutes or until avocado is softened and garlic is roasted.
  2. Combine roasted avocado and garlic, beans, basil, the remaining EVOO, the lemon juice, tahini, and salt in a food processor.  Process until smooth.
  3. Transfer hummus to a bowl. Sprinkle with pepper and, if desired, additional basil leaves.  Serve with  crostini or pita chips.

Makes 1&1/2 cups

 

Turmeric and Coconut-Braised Cabbage with Chick Peas

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Turmeric and Coconut-Braised Cabbage with Chick Peas (4 servings)

(from November 29, 2020 @ www.insider.com/vegan-meal-plan)

Ingredients

½ medium head of green cabbage (about 2#)

2 medium shallots (about 4 oz)

1 x 1″ piece ginger

2 garlic cloves

1 green chile

3 Tbsp extra-virgin olive oil

1 tsp salt

1 x 13.5-oz can unsweetened coconut milk

1 x 15.5-oz can chickpeas

1 tsp brown mustard seeds

1 tsp ground cumin

1 tsp turmeric powder

½ cup vegetable stock or water

Freshly ground black pepper
Steamed white rice, cilantro leaves, and lime wedges (for serving)

Steps

1.

To start, prep your ingredients: Slice ½ medium head of green cabbage (about 2 lb.) through core to make 4 wedges. Peel and finely chop 2 medium shallots (about 4 oz.). Peel one 1″ piece ginger with a spoon and finely chop. Using the side of your knife, crush 2 garlic cloves, remove and discard papery skins, and finely chop. Halve 1 green chile lengthwise and, if you don’t want it too hot, scrape out seeds and white membrane with the back of the knife; discard. If you prefer some heat, leave as is. Finely chop chile. Set shallots, ginger, garlic, and chile aside.

2.

Heat 2 Tbsp. extra-virgin olive oil in a large high-sided skillet with lid or wide Dutch oven over medium-high. Add cabbage, cut side down, and season with salt. Cook, undisturbed, until lightly charred underneath, about 5 minutes. Turn over and cook, undisturbed, until charred, about 5 minutes. Transfer cabbage to a plate.

3.

Shake one 13.5-oz can unsweetened coconut milk to ensure it’s well mixed; open can. Open one 15.5-oz can chickpeas and rinse in a colander under running water.

4.

Heat remaining 1 Tbsp extra-virgin olive oil in same skillet over medium-high. Add reserved shallots, ginger, garlic, and chile, and cook, stirring with a wooden spoon, until fragrant, about 1 minute. Add 1 tsp. brown mustard seeds, 1 tsp. ground cumin, and 1 tsp turmeric powder and cook, stirring, until mustard seeds are popping, about 1 minute.

5.

Add coconut milk, chickpeas, ½ cup vegetable stock or water, and 1 tsp salt. Stir to combine.

6.

Place cabbage wedges back into pan and, using a large spoon, baste cabbage with coconut milk; bring mixture to a boil. Cover, reduce heat to low, and cook until cabbage is tender, 15–20 minutes. Taste and season with salt and freshly ground black pepper.

7.

Scoop some steamed white rice into each bowl and divide cabbage and chickpeas over; top with cilantro leaves. Serve with lime wedges, for squeezing over. Enjoy!

Turmeric is an excellent antioxidant and anti-inflammatory herb/food for health. Chick peas are a great source of protein.