Welcome to the Turning Stones Ranch online Green Tara Cookbook. Learning to live and eat in a manner that is in accord with Nature is an evolutionary process. A path of discovery that inevitably leads to greater health, joy and well-being. In the end, it turns out that what's good for Gaia is great for us all. Living and cooking green is a joyful process made even more so by sharing. We invite you to check back often for updates as we continue to post our discoveries, recipes and tips for green living. We welcome your feedback on the recipes. Send your comments to recipes@turningstonesranch.com. And Joyful Green R-Evolution!

Green Living includes Green Eating. The closer we can get to Mother Nature herself, the better for our health, and the more delicious the food. Fresh is always the best choice, for the planet and our bodies. Fresh organic fruits & vegetables, whole grains, beans & soy bean products are the fundamentals of our diet.

There is nothing better than home grown fresh vegetables. The less time and processing from picking to table, the more nutrients & tastes are present. If you don’t have a home garden, visit the local farmers market, or choose locally-grown, organic produce when available. Choose brightly colored produce. The richer the color, the more nutrients it has. Use fresh herbs such as Basil, Mint, Rosemary, Garlic & Ginger whenever possible. A little fresh herb can bring a lot of delicious to a dish. A small herb garden in the kitchen can make it easy to keep fresh herbs on hand that bring zing to a dish.

Most of us know which foods are good for us, but for many of us, getting nutritious food into our daily regime calls for some changes in our behavior. Too often, the missing ingredient in "healthy food" is “delicious”. Not so herein. The healthy recipes offered here are filled with plenty of yum. Choosing healthy foods gets easy when they become your favorite tasty dishes. And kids love them, too.

We eat gourmet, satisfying meals with no wheat, no meat, no processed foods, and little or no dairy or eggs, yet every meal feels like we are feasting at a 5 star restaurant. Bon appetite!

A simple understanding of the element theory of Ayurvedic and Chinese medicine can give you the basics for healthy eating. Including foods from all the groups - Fire, Earth, Air, Water, Ether & Light - can assure that your body is getting all the building blocks it needs. Mother Nature makes it quite simple.

Eating well and well-being are intrinsically tied. The food that we eat is the “soil” for our physical growth. Our bodies replace cells every day, rebuilding & renewing. For example, cells in the GI tract are replaced every 5 days; the red blood cells every 21 days, etc. Truly "what we eat" can radically affect our health and well-being in a very short period of time... no matter what our age.

Ether Element - Flowers - Crown Chakra - The "highest" part of the plant are the flowers. Edible flowers and teas nurture our "spirit". Edible include Hibiscus, African Violets and Blue Borage, to name a few. Honey and Bee Pollen fall into this category, as well as Rose water and all flower essences.

Light - Seeds - Pineal/Third Eye Chakra- Foods which are seeds contain all the energy of the future plant and are high in energy from the Sun. These foods bring "light" into our bodies, feeding our higher mind and consciousness. All grains, beans, nuts and seeds fall into this category and are part of every meal here. Fresh Sprouts are also activated "seeds" and deliver this special sustenance.

Fire Element - Seed Bearers - Throat Chakra - Seed bearing plants that grow up towards the sun support the throat chakra and the general metabolism. All Peas, Peppers, Tomatoes, and Avocado supply the body with power fuel. Fruits, Apples, Peaches, Plums, Oranges, Limes, Lemons & other citrus, are more examples.

Air Element - Leaves - Heart Chakra - Green leafy plants are full of the air element. They greatly benefit our lungs and respiratory system by affecting the amount of oxygen that enters our blood stream. Lettuce, Cabbage, Kale, Cilantro, Collard Greens, and any dark greens or herbs are high in chlorophyll and filled with oxygen. Cooking with cast iron pans can also increase nutritional uptake of iron.

Water Element - Stems & Melons & Gourds - Tien Tien - Sacral Chakra - The stems of plants and those plants which grow along the ground, like melons and gourds, contain a lot of the water element. These are helpful with our liquid systems; our Blood and Lymph fluid. Good examples are Celery, Asparagus, Fennel, Broccoli, Cauliflower, Squash, Cucumbers, Cantaloupe, Watermelon, Strawberries, etc. Green plants from the sea such as Spirolina, Blue-Green Algae, Nori & other seaweeds, are also especially good for healthy lymph systems.

Earth Element - Root Plants - Root Chakra - Plants that grow in the earth contain more of the earth's magnetic energy. Root vegetables are great for bones, muscles and skin; the solid parts of our bodies. We incorporate lots of Potatoes, Sweet Potatoes, Onions, Beets, Turnips, Radishes, Carrots, Ginger and Garlic in our meals.

Using super foods routinely in our diet ensures that our bodies are getting optimal nutritional support. The following are some of our favorites:

Sprouts: Sprouts can be made easily at home, and from just about any bean or seed. A perfect example of food as medicine, sprouts contain every essential nutritional element the body needs, and in a balanced form. They also contain a bounty of enzymes needed for digestion. A serving of sprouts at every meal, or at least once a day, can boost nutrition and ensure proper digestion.

Quinoa: Quinoa is a grain from Peru, highly nutritious, delicious and easy to digest. If you are unfamiliar with it, please try it - you will love it. It is as easy to cook as white rice and just as versatile. So High in protein, it is a staple at the ranch. We eat it so often we are beginning to speak Mayan.

Our staple Whole Grains include Brown Rice, Quinoa & Amaranth. For those who are not allergic to wheat, Couscous, Bulgur Wheat, Oatmeal and other grains containing gluten, may be included. Each person is unique. Check your sensitivities to see which grains work best for you.

Beans & grains can be purchased in bulk, direct from organic growers. Beans have an extensive variety of flavors and textures. Some of our favorites are Adzuki, Anasazi, Black Beans, Northern White Beans, Pintos, Fava Beans, Chick peas, Lentils, Soy Beans, Edename, Black-Eyed Peas, Split Peas...the list goes on.

Flaxseed & Nuts: Nuts are an extremely high source of protein and good fats. Walnuts are high in omega-3 oils, great for your brain. Almonds, Pecans, Pumpkin Seeds or Pinion Nuts can be added to any dish or salad to power up the taste and nutrients. Flaxseed has incredible curative properties in the gut. Ground flaxseed can be added to cornbread or sprinkled on salads. Homemade Flax seed crackers are a favorite here.

Soy Bean Products – Tofu, Tempeh & Edename: These products are often used as “meat substitutes” by vegetarians. They are high in protein, omega-3 fats and phyto-hormones, which can assist hormonal balance. Our barbequed tofu is an example of how to transform tofu from bland to rants of yum.

Probiotics - Soy sauce and fermented soy bean products (miso) are rich in minerals, essential amino acids, enzymes and micro-organisms that assist our gut with digestion. Olives cured in brine, sauerkraut, raw apple cider vinegar, and certain pickles are also a source of these. Yogurt contains these helpful microbes as well.

Coconut Oil: Coconut Oil is a miracle. It adds a light, delicious aroma and taste to food, and it's heavenly to cook with. It contains a unique group of fats with multiple healing properties that are also found in mother’s milk. Ingested, it can help prevent heart disease, cancer and diabetes. It strengthens the immune system and improves gastro-intestinal and joint health. And unlike many other common kitchen oils, Coconut Oil does not break down at high cooking temperatures. We also use it in place of butter for sautéing and roasting, as a spread on toast and baked potatoes. It's even wonderful topically and in the bath for the skin and hair.

*Coconut oil has a melting temperature of about 75°F. It is liquid during the summer, but solidifies in the winter at room temperature. Extra Virgin Organic Coconut Oil can be purchased at most whole food stores. We buy in bulk online at www.amazon.com

*Olive Oil is best used unheated because the beneficial oils in olive oil begin to break down when heated, even at lower temperatures. We use olive oil in salad dressings and marinades, and seldom for cooking.

*Sesame Oil is another super food oil that holds up to high heat, adds a lot of flavor and is easily digested. We often combine coconut oil with a bit of sesame to amp up the yum factor. Sesame is one of the smallest lipid molecules, hence one of the easiest to absorb.

Fresh herbs add immense flavor, and many have medicinal qualities, as well. Grated fresh Ginger & chopped Garlic are included in almost every meal. Fresh Cilantro, Basil, Mint, Oregano, Rosemary, and Thyme are a few of our constant ingredients. Each has magical healing properties.

Cumin, Curry Powder, Cinnamon, Clove and other spices in dried form have yum and medicinal qualities. Fresh ground coriander, mustard seed, cumin, fennel are the highlight of dishes from India. Fresh ground coriander (cilantro seed) is like an edible perfume. Fresh ground mustard seeds add a sweetness that will surprise you. One can understand why the first valuable commodities traded around the world were spices from India. Equal amounts of Cumin, Black Pepper, & Sea Salt, freshly ground, are a common table seasoning. Toasted Fennel (or Anise), Fenugreek seeds and crystalized ginger can be served after the meal to aid digestion.

Zest – Lemon, Lime & Orange: The zest of a lemon, lime or orange can add an incredible amount of aroma and zip to your dishes. We zest religiously.

Out-of-this-World

Gourmet Vegetarian

Non-Gluten Recipes

For Health, Life and Sharing

APRIL 2008 EVENTS

April 26 & 27 (Sat. & Sun.) 10:00 am – 5:30 pm

Bring the Spa to your Massage

CEU APPROVED

April 5 (Sat. 7:30pm)

Tibetan Bowl Concert at Casa de Luz

April 19 & 20 (Sat & Sun)

Gaia Week-end with Rowena Kryder

April 13 (Sunday) 3 – 5 pm FREE

Galvanic Facials at the Green Tara Spa

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Green Tara Spa Remodel

Rainwater Collection

Solar & Wind Power

We have ongoing projects developing our facilities to live more in harmony with Mother Nature and Gaia. Continuing efforts include organic gardening and compost systems, rainwater collection and water harvesting, remodel with environmentally friendly building materials, and the addition of solar and wind power systems. Please visit our photogallery for more information and progress on these projects.

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