Vitiligo Cure

I found a vitiligo cure and I hope I’ll reach as many people with the condition as possible before their skin condition develops too far. I can’t say it is the cure for it, but I’ve had a good experience with it and my skin went back to normal after 6 months of taking the supplement.

White Dots and Patches on the Skin

When I was around 16 I started noticing white spots on my skin. I get quite tan so they were rather prominent, and I started getting a bit concerned about what this was. My mum suggested it might be Vitiligo, which my doctor could confirm. He said there wasn’t any real cure for the condition, but proscribed a cream to apply to the affected areas. However, it didn’t seem to make a difference.

vitiligoWhat is Vitiligo

Vitiligo is a disorder where white patches appear on the skin. The reason for this is that the cells making pigment (color) in the skin are destroyed. These cells are called melanocytes. Vitiligo can also affect the mucous membranes (such as the tissue inside the mouth and nose) and the eye. White patches on the skin are the main sign of this condition. The patches can appear anywhere on the body and can often result in hair that turns gray or white early.

About 0.5 to 1 percent of the world’s population have vitiligo, and most people with the condition develop it before the age of 40. The disorder affects all races and both sexes equally.

Vitiligo Cure

Mum then got me an appointment with a naturopath. The practitioner told me that there was a supplement called bromelain that had shown good results in the treatment of Viteligo.  Bromelain is a general name for a family of sulfhydryl-containing proteolytic enzymes obtained from the pineapple plant. Bromelain has healing properties such as interactions with inflammatory, immune, cell signaling, and coagulation moleculesand pathways. Bromelain also appears to have effects on cell surface antigens. Furthermore, bromelain is considered to have very low toxicity. Bromelain has significant positive effects in terms of

  • anti-inflammatory
  • wound healing
  • injury healing
  • blood thinner
  • antibiotic
  • protects against diarrhea
  • anti-cancer activity
  • antimicrobial
  • good for circulation
  • cardiovascular and angina
  • prostatitis
  • arthritis
  • digestion
  • renal
  • kidney
  • sinusitis

As shown above, bromelain has several health benefits. However, in regards to the Vitiligo it is important to take the supplement as advised over a longer period of time. The body is assisted in healing itself, and the natural process takes longer as it doesn’t just fix the symptoms but heals the underlying cause. For me it took just over 6 months before they were disappearing. I had another breakout about two years after that, but as I started taking bromelain again it vanished. Now, another 5 years later it has come back, so I have just started taking the supplement again. According to the naturopath it is just a deficiency I have that needs assistance every now and then. There is no need to constantly keep taking it, but rather get on it whenever the symptoms reappear. The practitioner also said that there are better chances of getting rid of the white patches if it’s in the early stages.

There are two reasons for disease; deficiency and toxicity – Charlotte Gerson

I really hope this can assist people out there in getting rid of their white patches. You can find more information on the topic under ‘Resources’ below if you are interested in this. Please leave a comment if you’ve had good experiences with other types of treatments!  ★

Please read the disclaimer here.

How to Get Rid of Vitiligo with Bromelain


Eat, Fast and Live Longer!

Dr Michael Mosley, the medical journalist for the BBC Horizon program, has been trying to find ways to keep his brain from aging and to maintain good health. After meeting with experts and undertaking a wide range of tests, he was told that continuing on with his current  lifestyle would almost certainly result in chronic disease. Mr Mosley then tried to find out how some people live a longer life and how they manage to maintain their health better than others.

How to Lose Weight Fast in a Healthy Way

After a lot of research Michael found that fasting actually does a whole lot of good for the body. As the blood goes to the tummy to digest the food when we eat, our energy is put into the metabolism. Conversely, when the body is given rest from the constant digestion, our energy is allowed to go other places and starts repairing and healing the body. There has been numerous studies on fasting with amazing results. Through the Eat, Fast, Live Longer documentary, Mr Mosley introduce the concept of the 5:2 diet. This diet involves eating 5 days per week and ‘fasting’ on two nonconsecutive days. On the fasting days women are to eat only 300-400 calories per day and male are to have 600 calories. After fasting, Michael had his tests done again and was amazed by the improvement of his halth condition.

Personal Experience with the 5:2 Diet

I have tried the 5:2 diet for a little while myself and am impressed by the effectiveness of it. I also have friends that have been on the 5:2 diet for 5 months and experiencing massive improvements on their health.

Please note that this is for people that have consulted with their doctor first and is NOT for people that have a low BMI (Body Mass Index).

Juice Fasting

Broken Bone Healing

Speed up Bone Healing Time

The body’s self-restoration of bone fracture is instant and does not require direction from us. However, what we do during the healing process significantly affect the speed, comfort and completeness of the bone renewal process. Moreover, a healthy lifestyle with a nutritious diet can strengthen the entire skeleton and reduce the likelihood of future fractures.

What Happens When the Fracture is Healing?

Fracture healing is a complex process of cell and tissue production. This requires growth, inflammation, antioxidants, bone breakdown as well as bone-building cells, hormones, amino acids (protein), and numerous nutrients.

Fracture Healing’s Three Stages  

  • Inflammation Phase – Blood clot forms immediately after fracture, allowing the inflow of inflammatory cleanup cells. Thereafter comes the (Cytokine), which brings the repair cells into the fracture gap. These cells instantly differentiate into specialized cells that build bone tissue and new cartilage.
  • Reparative Phase – This begins around two weeks after the fracture occurred. In this stage, proteins produced by the bone-building and cartilage-building cells starts to merge into soft new bone substance, which eventually hardens as bone weaves together over a 6- to 12-week time period.
  • Remodeling – The bone substance begins to mature and remodel itself into stronger lamellar bone by the bone formation cells and the bone resorption cells.

The Nutritional Demands of Healing

Every stage of the fracture healing process has increased nutritional needs. Importantly, the healing process requires a lot of energy, which is acquired though calories in food. Furthermore, the fracture healing needs a fusion of new protein – these amino acids are also obtained through food. Good blood supply is another factor mandatory for fracture healing (anything reducing blood flow – smoking, little physical activity etc. slows the healing process). Finally, the trauma of the fracture itself creates a biochemical eruption of free radicals (pro oxidants), resulting in oxidative stress that can drain the body’s antioxidant reserves.

 Foods that Promote Healing

Generally, people are not aware that they can actually make their bones heal faster. They are normally just told to limit use of the injured bone. However, there are many ways to reduce healing time of the bone fracture:

Provide the body with sufficient energy

The fracture healing requires a great deal of energy, so it is important to increase the calorie intake. An adult normally requires around 2,500 calories per day, but a person with severe bone fractures may need up to 6,000 calories in a day! If this need is not met, the healing process is compromised.

Increase protein intake

Bone is made of living protein upon which mineral crystals are implanted. By volume, about 50% of bone is protein. When a bone fracture takes place, the body starts collecting protein building blocks to create new bone. Increasing protein consumption promotes growth factors such as insulin like growth, which has a positive effect on skeletal integrity, muscle strength, immune response, and bone renewal. A number of studies have proven that even a modest 10 to 20 grams increase in protein intake notably accelerate bone fracture healing. Specific amino acids of particular importance are: lysine, arginine, proline, glycine, cystine, and glutamine. Lysine enhances the calcium absorption, which increase the amount of calcium absorbed into the bone matrix, aiding the regeneration of tissue.

Increase consumption of anti-inflammatory nutrients

Antioxidants repair the oxidative damage caused by free radicals that are produced by the injured tissues. These free radicals are resulting in inflammation, further breakdown of bone collagen and excessive bone turnover. Antioxidants – including vitamins E and C, lycopene and ((alpha lipoic acid)) have been claimed to reduce the destructive effect of oxidant free radicals and therefore improving fracture healing.

Inflammation is vital for cleaning up and rebuilding the bone. Many standard anti-inflammatory drugs inhibit the inflammation enzymes. This relieves the pain, but also slows healing. On the contrary, nourishing the body to reduce inflammation naturally actually speeds the healing process. Vitamin C, bioflavonoids and flavonols (such as quercitin, proanthrocydins), omega 3 fatty acids and proteolytic enzymes (such as bromalain and trypsin) naturally calm the inflammation and speed healing. Also, anti-inflammatory nutrients help reduce pain.

Boost Mineral Intake

By weigh, approximately 70% of bone is minerals (calcium, phosphorous magnesium, silicon, zinc etc.), and the healing process demands available minerals. Most people does not get sufficient amounts of minerals through their diet, which can negatively affect the healing when a fracture occurs. Key minerals for bone fracture healing:

  • Zinc – aids in bone formation, enhances bone protein production and thus improves the rate of healing.
  • Copper – aids formation of bone collagen. The body’s need for copper and zink increases correspondingly to the severity of the trauma.
  • Calcium and Phosphorous – the main minerals in bone. They regulate the elastic stiffness and tensile strength of the bone. Research has found that during the first few weeks of healing, calcium is taken from the skeleton. After that the diet needs to provide the mineral and restore the depleted reserves. Calcium absorption is dependent on vitamin D, so for the best fracture healing, both calcium and vitamin D should be consumed in abundance every day.
  • Silicon – bioactive silicon (silica) is important for bone collagen synthesis. It is found to improve the effects of calcium and vitamin D on new bone formation.

Vitamins for Bone Healing

Proteins and minerals are building blocks for bone creation and healing. Vitamins, however, promotes a series of biochemical reactions and are equally important. Several vitamins have vital roles in the healing process; vitamins C, D and K as well as the energy producing B vitamins.

  • Vitamin C – One of the most important antioxidants and anti inflammatory nutrients as well as being essential for synthesis of the bone collagen matrix. Studies have shown that higher intake of vitamin C accelerate fracture healing and develop stronger bone repair.
  • Vitamin D – Main regulator of calcium absorption. Also, vitamin D in combination with Vitamin K stimulates the transformation of fracture site stem cells, to bone building tissue. Vitamin D is therefore crucial for fracture healing.
  • Vitamin K – Bind calcium to bone and needed for proper formation of bone protein. Also, it helps conserve calcium by reducing the loss of calcium though the urine. Vitamin K has a real effect on all collagen tissues, and especially bone tissue.
  • Vitamin B6 – Deficiency of this vitamin results in more frequent fractures and a slower healing. Vitamin B6 regulates the effects of vitamin K on bone.

Fracture healing time was reduced by approximately 2 weeks

A placebo controlled, multi nutrient study gave vitamin C, lysine, proline, and vitamin B6 to tibia fracture patients. The ones doing the multi nutrient therapy, fracture healing time was reduced by approximately 2 weeks.

Alkaline Diet

The body’s pH value needs to be right to create an optimal environment for healing. A diet containing a lot of fruit and vegetables alkalizes the body, and conserves bone building minerals and proteins. It also increases growth hormones and other growth factors such as IGF insulin like growth factor. These growth hormones are some of the most important biochemical processes, boosting fracture repair and new bone formation.

Supplements for Bone Healing

Various herbs have long been used to speed bone fracture healing:

  • Comfrey (Symphytum uplandics) – used for pain relief and the joining of set bones. In folk medicine called “knit-bone” as it assist knitting the bone substance together. Comfrey is recommended to be used in the form of a strong tea (infusion) or as a cream applied on the fracture area.
  • Burdock leaf – a hot fresh leaf bandaged over the fracture to reduce swelling from the fracture.
  • Arnica – Function as anti trauma and should be taken immediately after fracture. 5 or less drops given every 3 to 4 hours after the fracture took place helps recovering from this trauma.
  • Horsetailgrass – high in silicon, which can be boiled and made into a tea. This is valuable in the early stages of the fracture healing process.
  • Cissus Quadrangularis – has been widely studied for its fracture healing properties.

However, herbal medicine should be used under the guidance of a qualified herbalist.

Exercise to Speed Fracture Healing

Exercise is an important way to accelerate fracture healing. The healing process requires good blood circulation, and a satisfactory flow of nutrient replenishing blood to the fracture area. However, make sure to not put stress on the fracture.

Energy Healing for Bone Fracture

Pulsating electromagnetic field therapy has been used for many years in conventional medicine to heal fractures unable to heal by itself (non union fractures – approximately 5-10% fail to heal normally).

Homeopathy, reiki, qi gong, polarity therapy, healing touch, acupuncture and massage are other alternative treatments often used in connection with bone fracture healing.

Fracture Healing and Smoking

Research has shown that smoking can delay the healing process, taking up to 62% longer to heal than non-smokers. Infections and non-union are also much more common among smokers.

Fracture Healing and Alcohol

Alcohol can be directly toxic to bone and alcohol abuse is linked to increased facture incidents, reduced ability for fracture healing and infections.

Bone Healing

Where Can I Purchase These Bone Healing Supplements?

Many online vendors now carry supplements to help the bone healing process. Upping your intake of these beneficial supplements does not have to break your wallet. At an affordable cost and the highest quality, Calcium, Vitamin C, Vitamin D, Vitamin B12 and Zinc are all available to purchase online from dietary supplement vendors like Powder City, Bulk Supplements and Amazon.


What is Cinnamon?

Cinnamon is native to Sri Lanka and southern India. The main part of the tree used commercially is the dried bark. Processed cinnamon bark products include Ceylon-type cinnamon bark oil, liquid extract, tincture, various aqueous or aqueous-alcoholic dried extracts, and supercritical carbon dioxide (CO2) soft extracts. Cinnamon leaf oil is also used, but to a lesser extent.

Part of cinnamon’s commercial popularity lies in its ability to both enhance and suppress flavor. When added to foods containing sugar, cinnamon exerts a synergistic effect and its aroma enhances the sweetness. Alternatively, cinnamon can help mask undesirable flavors and odors in foods and drugs.

Benefits & Medical Uses of Cinnamon

medicinalCinnamon bark and its oil is used in the pharmaceutical industry as an ingredient in products used for:


  • Asthma
  • Colds
  • Coughs
  • Diabetes
  • Fever-reducing
  • Expectorant properties
  • Treating bad breath
  • Diarrhea
  • Flatulence
  • Gastric distress
  • Impotence
  • Typhoid fever
  • Nausea and vomiting

Cinnamon bark oil is:

  • Antibacterial
  • Antifungal
  • Antimicrobial
  • An antioxidant
  • Antiviral
  • Larvicidal

Cinnamon has been employed for several millennia in traditional Eastern and Western medicine for:

  • Anorexia
  • Bloating
  • Dyspepsia with nausea
  • Flatulent colic
  • Spastic conditions of the gastrointestinal tract

Cinnamon is commonly used in Western Medicine to aid the blood sugar levels for people with diabetes.  It is used specifically in improving metabolic measures. It also has a glucose-lowering and blood sugar regulating effect.

Cinnamon displays numerous beneficial effects (and no toxicity), including promoting glycemic control, healthy fat parameters, reduction of insulin resistance, potentiation of the action of insulin, and amelioration of common complications associated with diabetes.

Some suggests that cinnamon has the ability to even out the caffeine absorption in the body. Instead of getting a high peak and a sudden drop from the caffeine, cinnamon is said to even it out to a longer and more balanced effect.

Cinnamon in Folk Remedy

This spice has been used in folk remedies for a wide range of conditions: “amenorrhea, arthritis, asthma, bronchitis, cancer, cholera, coronary problems, cough, diarrhea, dysentery, dyspepsia, fever, fistula, lumbago, lungs, menorrhagia, nephritis, phthisis [pulmonary tuberculosis or other disease that causes wasting of the body], prolapse, proctosis, psoriasis, spasms, tumors, vaginitis, warts, and wens.  Additional folk medicine uses include dyspnoea (shortness of breath or labored breathing caused by serious disease of the airways, heart, or lungs), eye inflammation, “frigidity,” impotence, neuralgia, rheumatism, toothache, and wounds. It also has been used to alleviate tongue paralysis, as well as externally to relieve poisonous insect stings and acne.

Uses of Cinnamon in Other Cultures

Ayurvedic medicine use cinnamon bark oil as a single drug to treat flatulence, impaired digestion and metabolism, intestinal tract inflammation, peptic ulcer, vomiting, hemorrhoids, failure of penile erection, worm infestation, dryness of mouth, thirst, rhinitis/sinusitis, acute pain of nervine origin, blood disorders, tubercular ulcers, scorpion bite, and toothache. Cinnamon leaf oil has been used externally for rheumatism and inflammation.

Also in the Ayurvedic system of medicine, the powdered inner bark (tvak) is indicated for treating throat and mouth diseases, dryness of mouth, thirst, urinary bladder diseases, hemorrhoids, worm infestation, rhinitis/sinusitis, and heart disease.

In Siddha medicine, the powdered inner stem bark is used for treating all types of poisons and toxins, dysentery, painful gastrointestinal disorders with indigestion, flatulence, and wheezing. In Unani medicine, the dried inner bark is used for complete suppression of urine formation and excretion, sexual debility, bad breath and asthma.

Foods With Cinnamon

Cinnamon is used in curry and tea blends, baked goods, beverages, canned fruit, confections, desserts, pickles, liqueurs, marinades, meats, sauces, soups, and chewing gum. In Spanish-speaking countries cinnamon (canela) is popular in chocolate. Cinnamon Is also used in making mulled wine which is often used as an apéritif to aid digestion. Furthermore, cinnamon bark essential oil is used in the food industry, and has replaced ground cinnamon in large part, as it can provide a uniform flavor to confectionery, meat, and other processed foods.


Cinnamon bark essential oil is used in the perfume, and pharmaceutical industries. Due to its irritant and skin-sensitizing properties, cinnamon bark oil is used minimally in the perfume industry to add a musky, woody undertone. It is also a fragrance ingredient in soaps, toothpastes, and mouthwashes. Cinnamon  leaf oil is also employed as a fragrance and germicidal ingredient in soaps.

Cinnamon Recipes

Warm and Nutty Cinnamon Quinoa

medicinal 2Ingredients

  • 1 cup 1% low fat milk (organic)
  • 1 cup water
  • 1 cup quinoa (organic, hs note: rinse quinoa)
  • 2 cups blackberries (fresh, organic preferred)
  • 1/2 tsp ground cinnamon
  • 1/3 cup chopped pecans (toasted*)
  • 4 tsps agave nectar (organic, such as Madhava brand)
  • 1 cup quinoa (dry, yields approximately 3 cups cooked)
  • 13/4 cups water (or stock)
  • sea salt

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 175C degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

cinnamon 3

Upside-Down Apple-Cinnamon Pie

medicinal 2Serves 8. If you don’t plan on serving this pie immediately, cool it in the skillet, then warm it for 10 minutes in a 175˚C oven before unmolding. This will keep the crust from getting soggy.

  • ¾ cup sugar – alternatively 5 drops of stevia extract / 1 tbs agave syrup / 1 tbs honey
  • 8 medium sweet-tart apples, such as Braeburn, peeled and cut into 12 wedges each (1.8kg)
  • 2 Tbs. lemon juice
  • 1 tsp. ground cinnamon
  • Refrigerated pastry for 1-crust pie, or 1 Perfect Every Time Piecrust
  1. Preheat oven to 175˚C. Spread sugar in even layer over bottom of 10-inch cast-iron or ovenproof skillet (not nonstick), and heat over medium-low heat. Cook 12 to 15 minutes, or until sugar has caramelized to a pale amber color, stirring often with wooden spoon. Remove from heat.
  2. Toss apple wedges with lemon juice and cinnamon in bowl. Arrange apple wedges flat-side down in concentric circles in skillet over caramel.
  3. Roll crust into 10-inch disc. Place dough over apples, folding edges inward to make a rim but covering apples completely. Make 2 to 3 small slits in dough to let steam escape while baking. Bake 1 hour 45 minutes to 2 hours, or until crust is golden brown.
  4. Cool 15 minutes on wire rack. Run knife around edges, then place large cake plate over skillet, and invert pie onto cake plate. Transfer any apples remaining in skillet into pie and smooth with knife
Apple Pie

Apple Pie

Nutritional Values in Cinnamon


Nutrient Value pr 100g
Energy 247 kcal
Protein 4 g
Fat 1.2 g
Carbohydrate 80.6 g
Fiber 53.1
Sugar 2.17
Calcium 1002 mg
Iron 8.3 mg
Magnesium 60 mg
Phosphorus 64 mg
Potassium 431 mg
Sodium 10 mg
Zinc 1.8 mg
Vitamin C 3.8 mg
Thiamin 0.02 mg
Riboflavin 0.04 mg
Niacin 1.3 mg
Vitamin B6 0.16 mg
Folate 6 µg
Vitamin A, RAE 15 µg
Vitamin A, IU 295 IU
Vitamin E 2.3 mg
Vitamin K 31.2 µg
Saturated fat 0.4 g
Monounsaturated 0.3 g
Polyunsaturated 0.07 g


sticks and powder

sticks and powder


What is Garlic?

Garlic is the edible bulb from a plant in the lily family. It has been used as both amedicine and a spice for thousands of years. Garlic’s most common folk or traditional uses as a dietary supplement are for high cholesterol, heart disease, and high blood pressure.

Medicinal Use of Garlic

medicinalMedicinal garlic comes in many forms, but raw garlic is most potent medicinally, and deodorized forms may have reduced medicinal action. According to a researcher at the National Cancer Insti- tute, garlic should be chopped and allowed to sit for 10-15 minutes before cooking to stabilize benefi- cial compounds and maximize garlic’s anti-cancer properties.

Garlic’s uses in folk medicine include treatments for bronchitis and respiratory problems, gastrointesti- nal problems, flatulence, leprosy, menstrual cramps, high blood pressure, diabetes and externally for warts, corns, arthritis, muscle pain, neuralgia and sciatica. It’s no wonder that garlic acquired the name poor man’s treacle, or cure-all. Recently, science has begun to confirm some of garlic’s long-standing medicinal uses. Garlic has been shown to lower blood cholesterol, blood pressure and blood sugar in studies and clinical trials and has also demonstrated anti-cancer, antibacterial, anti-fungal and anti-oxidant effects.

Benefits of Garlic

  • Preliminary research suggests that taking garlic may slow the development of atherosclerosis (hardening of the arteries), a condition that can lead to heart disease or stroke.
  • Evidence suggests that taking garlic may slightly lower blood pressure, particularly in people with high blood pressure.
  • Some studies suggest consuming garlic as a regular part of the diet may lower the risk of certain cancers.

Side Effects and Cautions of Eating Garlic

Garlic may have some side effects due to disease, sensitiveness, in combination with medications etc. and if eating excessive amounts of it. Some are harmless and some more significant;

  • Breath and body odor, heartburn, upset stomach, and allergic reactions (these side effects are more common with raw garlic).
  • Garlic can thin the blood (reduce the ability of blood to clot) in a manner similar to aspirin. This effect may be a problem during or after surgery. Use garlic with caution if you are planning to have surgery or dental work, or if you have a bleeding disorder.
  • Garlic can irritate the digestive tracts of very young children, and some sources don’t recommend garlic for breastfeeding mothers. In addition, some individuals are allergic to garlic.
  • Garlic has been found to interfere with the effectiveness of saquinavir, a drug used to treat HIV infection. Its effect on other drugs has not been well studied.

Recipies with Garlic

Penne Pasta Salad with Shaved Parmigiano-Reggiano

medicinal 2A high-quality, aged Parmigiano-Reggiano cheese is essential to this recipe’s success: the bold, salty flavor curbs the need for extra fat or seasoning. The salad also makes a quick weeknight meal when served hot. Serves 6

  • 6 oz. penne rigate pasta
  • 2 cups broccoli florets
  • 9 cloves garlic, minced (3 Tbs.)
  • 3 Tbs. olive oil
  • ½ red jalapeño chile, seeded and chopped (1 Tbs.)
  • 10 fresh red or yellow grape tomatoes, halved
  • 1 oz. shaved or crumbled Parmigiano-Reggiano cheese

1. Cook pasta in large pot of boiling salted water 8 minutes. Add broccoli, and cook 1 minute more. Drain, reserving 1/4 cup cooking water.

2. Return pot to stove, and heat oil over medium heat. Sauté garlic in oil 1 minute. Add jalapeño, and cook 30 seconds. Stir in pasta mixture, tomatoes, and reserved cooking water. Transfer to large serving bowl, and season with salt and pepper, if desired. Cool to room temperature, and top with cheese.


Garlic & Kale Soup

CookingThis brothy soup provides heart-healthful nutrition on many levels: kaleand garlic are good for the cardiovascular system; wheat berries are high in fiber; and shiitake mushrooms contain eritadenine, an amino acid that speeds up processing of cholesterol in the liver.

  • ½ cup wheat berries
  • 2 Tbs. olive oil
  • 3.5 oz. shiitake mushrooms, stemmed and thinly sliced (1 cup)
  • 10 cloves garlic, peeled and thinly sliced
  • ¼ cup brown rice vinegar
  • 4 cups low-sodium vegetable broth
  • 1 bunch kale (10 oz.), stemmed and coarsely chopped

1. Soak wheat berries in large bowl of cold water overnight.

2. Heat oil in 2-qt. saucepan over medium heat. Add mushrooms, and season with salt, if desired. Sauté mushrooms 10 minutes, or until beginning to brown. Add garlic, and sauté 2 minutes more. Stir in vinegar; simmer until vinegar is almost evaporated, stirring to scrape up browned bits from pan.

3. Drain wheat berries, and add to mushroom mixture with vegetable broth and 1 cup water. Bring to a boil, then reduce heat to medium-low, and simmer 20 minutes. Add kale, and cook 10 to 20 minutes more, or until kale is tender. Season with salt and pepper, if desired.


Nutritional Content in Garlic

Nutrient Value pr 100g
Energy 149 kcal
Protein 6.36 g
Fat 0.5 g
Carbohydrate 33 g
Sugar 1 g
Fiber 2.1 g
Calcium 181 mg
Iron 1.7 mg
Magnesium 25 mg
Phosphorus 153 mg
Potassium 401 mg
Sodium 17 mg
Zinc 1.16 mg
Vitamin C 31.2 mg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 0.7 mg
Vitamin B6 1.2 mg
Folate 3 µg
Vitamin A  9 IU
Vitamin E 0.08 mg
Vitamin K 1.7 µg
Saturated fat 0.09 g
Monounsaturated 0.01 g
Polyunsaturated 0.25 g