Which is Better: Raw or Cooked?

Juicing fresh, raw organic vegetables is great. However, keep in mind that:

• Slightly cooked vegetables make a great meal.
• Not all vegetables are better raw.
• Some vegetables only lose a small percentage of the water soluble nutrients when cooked.
• Cooking vegetables to slightly tender makes beta-carotene and lycopene (two cancer-fighting nutrients) more absorbable.
• You can maximize your nutrient intake by minimizing cooking time. Tender vegetables mean maximum nutrients.
• Using the microwave chemically alters food. Heating vegetables on the stove is not much effort compared to the harmful consequences of microwaving.

Fast and Tasty Tips for Cooking with Vegetables:

• Cutting vegetables thin helps them to cook faster.
• Heat the pan before adding the vegetables. The less exposure to heat, the fewer nutrients lost.
• Stir vegetables constantly to cook evenly and faster.
• Sauté vegetables in cold compressed extra virgin olive oil or butter (not margarine). Or, use water to saute.
• Add 1 tsp. of parsley and 1 tsp. of basil to kick up the taste a bit.
• Use any leftover liquid from your saute to pour over vegetables, thus adding to your nutritional intake.

The Basics Of A Healthy Meal
(The following amounts serve a family of six; adjust accordingly to your family size)

1. Chop or cut the following ingredients and add to a wok or deep frying pan, in order:
   1 tsp. dry parsley (or 1 sprig fresh parsley)
   1 tsp. dry basil (or 1 sprig fresh basil)
   3 carrots, cut diagonally (looks good and tastes better) 2 celery stalks, cut diagonally
   1/3 to 1/2 head of cauliflower (use florets)
   1 whole broccoli
   1 onion, sliced and chopped
   1 cup snow peas, cut diagonally
   3 to 4 asparagas spears per person (optional but healthy)
2. Begin with 1/2 cup water, adding more water as vegetables steam and water boils down.
3. Steam until tender

Variations
~ For a Chinese Flair; omit cauliflower and add instead:

• 1 can water chestnuts
• 1 can bamboo shoots
• 2 cups bean sprouts For extra seasoning, add:
• 2 tablespoons butter or 2 tablespoons olive oil for taste
• Sea salt and pepper to taste
• Cayenne for a spicy and healthy taste
• 4 tablespoons gourmet sauce (small amount for a large portion)

Optional Protein
~ While vegetables are steaming, bake, broil, or grill:
4 oz salmon, or
4 oz lean tenderloin or filet mignon, or
4 oz lean deboned chicken (no skin)

Presentation Is Everything:

• Place vegetables attractively in the middle of the plate for each serving
• Place three or four asparagas Spears together; spears facing outward
• Place meat (if desired) in between the asparagas spears and vegetables
• Pour a small amount of liquid over meat and vegetables
• Sprinkle with black sesame seeds for added decoration

Laura Philemonof, Nutritionist, documented hours of research in healing her daughter's myasthenia. Applying whole foods nutrition to prevent and to promote illness recovery is her mission. Contact: healthy@gci.net, www.healthy-start-alaska.com, or (907) 338-1310.