Fruit & Vegetable Bible

For Juices, Smoothies and Natural Goodness

By Andrew J. Williams, Ph.D.

A Preview: The first 5 Chapters


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Alfalfa Sprouts
Introduction to Alfalfa Sprouts
Alfalfa is a legume belonging to the pea family (Papilioaceae), species Medicago
sativa, and the mostly commonly grown crop in the world. Due to the high
quantities of protein found in it, it is employed as food for all types of farm
animals. Stems, leaves and sprouts from the seeds are all used for human
consumption.
Alfalfa has many other qualities that make it a highly valuable plant besides its
nutritional content. Its nitrogen-fixing abilities make it great for crop rotation to
revitalize soil for other crops. Planted in partnership with grasses, it prevents soil
erosion. Dried alfalfa is pulverized into meal and added to poultry and livestock
feed. It is an indirect source of honey as bees collect large amounts of nectar from
its flowers. It is also deemed to be an insectary, a place where insects are
nurtured. Since it shelters predatory and parasitic pests it offers protection to
crops planted near it. The quick harvesting plant thrives throughout the year,
regardless of the temperature or climate, all over the world.
Alfalfa sprouts (also commonly called alfalfa grass) are immature shoots derived
from alfalfa seeds. They are usually consumed within four to seven days after
germinating. They are thin thread-like, white structures with petite green tops.
The germination process for human consumption requires just water, a jar and
some seeds. Just one tablespoon of seeds produces almost three cups of sprouts.
Being small in size, the crunchy sprouts are jam-packed with nutrients and have
only eight calories with no fat in each cup.
History of Alfalfa Sprouts
Alfalfa has been cultivated as a forage plant since antiquity and is a native of Asia
Minor and Caucasus Mountains. It was grown by the Greeks, Persians and the
Romans. Lucerne, Lucerne grass, Chilean clover and buffalo grass are some of it
other common names.
It is believed that the name alfalfa originated in medieval times from the Iranian
language. It was known as aspastor or ispist before being altered to al-fac-
facah in Arabic. The Arabic name translates into father of all foods, a
reference to its high nutritional value. The final change in the name after the
plant was introduced to Spain. The Spanish, being horsemen valued the plant
highly and considered it to be the best horse feed. They started by calling it
alfalfez and finally it became alfalfa. The Spanish colonizers introduced alfalfa
to the Americas and the name has remained unchanged ever since.


Health Benefits of Alfalfa Sprouts
Alfalfa has been utilized as a herbal medicine for more than fifteen hundred years.
Chinese physicians used the baby alfalfa leaves as treatment for digestive tract
disorders and kidneys. Ayurvedic medicine recommends alfalfa for the treatment
of bad digestion. A cooling poultice was also produced from its seeds to treat boils.
Alfalfa sprouts are one of the most potent sources of phytoestrogens. These
valuable substances from plant foods can help in cutting down the risk of heart
disease, cancer and osteoporosis
1
. They may even be advantageous in decreasing
symptoms of menopause. Dr. Michael T Murray author of The Condensed
Encyclopedia of Healing Foods also states that alfalfa sprouts have substances
called saponins, which play a role in lowering LDL (bad cholesterol) while
increasing HDL (good cholesterol) and may enhance immunity. Saponins are also
believed to enhance the immune system by augmenting the activity of T-
lymphocytes and interferons, bodys natural killing machines of harmful invaders.
The anti-inflammatory features of saponins aid in lowering the inflammatory
progression of arthritis and chronic inflammatory ailments.
Alfalfa sprouts are a potent source of dietary protein, which raw-food advocates
turn to when seeking to replace traditional protein sources. The three grams of
protein in each serving make alfalfa the most consistent raw source of this
essential macronutrient. One serving also provides one gram of fibre, which is
equivalent to 3% of an adults daily requirement. People suffering from digestive
problems like chronic constipation or diverticular disease can benefit greatly by
including alfalfa sprouts in the daily diet. The high quantity of protein and fibre
combined with no saturated fat, cholesterol or sugar and only eight calories in a
33-gram serving, make alfalfa sprouts the perfect diet food.
Other than aiding in lowering the bad cholesterol, alfalfa sprouts can help in
averting and treating atherosclerosis (plaque build-up in arteries of the heart)
leading to hardening of the arteries. This is a serious disease which can lead to
fatal problems, so before embarking on an alfalfa supplemented diet, discuss with
your doctor the best course of action. It is also believed that alfalfa sprouts can be
used as a complementary treatment for type-2 diabetes as it has no sugar. The
canavanine, an amino acid analogue found in alfalfa sprouts is recognized to be
helpful in combating leukemia, fibrocystic breast tumors, colon and pancreatic
cancers.
Nutritional Value of Alfalfa Sprouts
Alfalfa sprouts generally tend to be very rich in nutrients since they house most of
the energy the plant needs to grow and develop. They have elevated quantities of
vitamins A, B, C, E and K. Sprouts are among natures most concentrated suppliers


of vitamin K. Vitamin K is critical for optimal platelet function and it helps to
inhibit excessive bleeding (check with your doctor if you are taking anticoagulants
as vitamin K may hinder the drugs efficiency).
Alfalfa sprouts also contain free amino acids, organic acids, non-protein amino
acids like canavinine, strachydrine, isoflavonoids, coumarins, saponins, in addition
to steroids like b-sitosterol, stigamsterol, campeterol etc. Minerals like potassium
for healthy muscles, calcium to build bones and magnesium along with chlorophyll
and carotene are all part of the health benefiting nutritional make-up of alfalfa
sprouts.
How to Use Alfalfa Sprouts
Alfalfa sprouts can be used in a number of ways. They can be incorporated into
soups, sandwiches or salads. Sprouts may be consumed raw or blended into
smoothies. Juice of sprouts is mild flavoured so it can easily be combined with
other favourite juices to make a healthy, refreshing drink. A few quick ways of
getting full benefit of alfalfa sprouts includes:
Divide pita bread in half and separate into two parts. Chop up one
tomato, a cup of alfalfa sprouts and a cup of lettuce, and mix all
ingredients in a bowl. Season with your favourite salad dressing and
stuff into the bread, for a hardy nutritious snack.
Mix alfalfa sprouts with scrambled eggs immediately before serving.
Toast alfalfa sprouts by spreading them on a cookie sheet and placing
them in an oven for 1-2 minutes. This will give the sprouts a crispy
texture while eliminating any bacteria that may be there. Sprouts
prepared may be added to salads, wraps or sandwiches.
Growing your own sprouts
Alfalfa sprouts are easy to grow with a small quantity of seeds producing a lot of
sprouts, approximately in a ratio of 1 to 7.
Add one tablespoon of seeds into a large jar.
Add enough water so it is approximately one inch above the seeds.
Cover the jar with a cheese cloth and secure using a rubber band.
Allow the seeds to soak overnight, draining the water in the morning.
Rinse the seeds twice a day for the next 4 - 5 days, while keeping the
jar away from direct sunlight.




Clinical Trials with Alfalfa Sprouts
Some preliminary studies indicate that alfalfa sprouts may be beneficial in helping
to normalize serum cholesterol levels in patients suffering from type II
hyperlipoproteinemia. Preparations of alfalfa extracts neutralize the cholesterol
while it is still in the stomach and before it reaches the liver, in this way excreting
it from the body without any harmful effects
2, 3
.
Numerous trials have been carried out in laboratories which indicate that the plant
estrogens in alfalfa might be helpful for menopausal women
4, 5
.
In rats fed a disease-causing fungus, Alfalfa in the diet helped the rats to remove
more of the fungus from their bodies. It is theorized that this happens because one
of the saponins from alfalfa damages cell membranes of the fungi.
Resources
1
The Condensed Encyclopedia of Healing Foods by Michael T. Murray
2
Levy S. New product newswire. Drug Topics. 1999; 19:22.
3
Dewey D. Cholestaid. NuPharma . January 1, 2001.
4
Kurzer MS, Xu X. Dietary phytoestrogens. Annu Rev Nutr . 1997; 17: 353-381.
5
De Leo V, Lanzetta D, Cazzavacca R, et al. Treatment of neurovegetative
menopausal symptoms with phytotherapeutic agent [in Italian; English abstract].
Minerva Ginecol . 1998;50:207-211



Apples
The apple tree is a member of the Rosaceae family belonging to the genus Malus.
It is related to almonds, pears, and apricots. The tree can reach heights of six to
fifteen feet, depending on soil, weather conditions, and the variety. Flowers of
the apple tree are pink-white in colour and have five petals. It is among the most
commonly cultivated fruit trees on the planet, with over 7,500 recognised
cultivars.
It is believed that apple trees originated in Asia where its distant relative Malus
sieversii can still be found growing in the wild. Apples are referred to in mythology
and associated with many cultures including Greek, Roman, Norse, Muslim, and
Christian folklore. According to Norse mythology, magic apples keep people young
forever. The story of Adam and Eve in the Bible is often associated with apples,
even though apples are never specifically mentioned. Pomona, a Roman goddess,
tended her orchards and presented gifts of apples to her favourite subjects as a
reward for flattering acts. In more recent history, Isaac Newton came up with the
law of gravity after seeing an apple drop from a tree.
Different varieties of apples are bred for varying purposes. These include cooking,
eating fresh, and for the production of cider and vinegar. Wild apples can be
grown easily from seeds, but domestic varieties are usually propagated by grafting.
In 2010, the apple genome was decoded, allowing for an enhanced understanding
of how to control pest problems and selectively breed apples.
China is the largest grower of apples, producing more than thirty million tonnes in
2010. United States is the second largest apple producer adding over 6% to the
worlds production. Other major apple producers include Turkey, Italy, India, and
Poland. There are many health benefits associated with the consumption of
apples. They are sometimes labelled natures toothbrush due to the belief that
they clean teeth and help in massaging gums.
History of Apples
Theory has it that apples originated in central and southern part of China, as this
area is home to the Malus species. Over the course of time, seeds were spread by
birds in the entire Northern Hemisphere. Crab apples arose from these, bitter-
fruiting varieties. It is also believed that the edible apple (Malus domestica) is a
complicated hybrid arising out of the wild, primitive apple species.
Around 2500 BCE, apple cultivation was common in Persia and northern
Mesopotamia. The apple trees not only provided culinary delights but were also
admired for their ornamental beauty in the gardens of Persia. Wealthy citizens of
ancient Rome and Greece enjoyed apples as a dessert and for use at banquets.
With advanced horticultural knowledge, the Greeks understood grafting techniques


and were able to propagate special varieties in their orchards. Theophrastus, a
Greek writer, noted "Seedlings of . . . apples produce an inferior kind which is acid
instead of sweet . . . and this is why men graft." The Roman writer, Pliny, detailed
more than twenty varieties in his journal, Natural History. As the Roman Empire
expanded, apple orchards were established throughout Europe and Britain.
In North America, apple orchards constituted an important portion of farms in the
seventeenth and eighteenth centuries. They were cultivated mainly for the
production of hard cider, which at that time was the drink of choice seeing as
water was not considered safe to drink. The whole family enjoyed apple cider, and
any surplus was used as barter for goods or services needed.
Health Benefits of Apples
Consumption of apples is associated with numerous health benefits, among them
being the prevention of cancer and heart disease, sugar control, lowering of
cholesterol, protection against inflammation, and assist in weight loss. The
flavonoid phloridzin is only found in apples and is said to protect against
osteoporosis in post-menopausal women and enhance bone density. Boron is
another element found in apples which promotes bone strength. The phytonutrient
quercetin, also found in apples, offers protection against Parkinsons and
Alzheimers diseases. Other phytonutrients found in apples include phenolic acids
which protect the apples from attacks by fungus, bacteria and viruses, as well as
providing antioxidant and anti-cancer benefits.
Antioxidant protection is important to human health because the free radicals
produced in the human body are atoms with odd number of electrons. Electrons
prefer to travel in pairs, so the odd numbered free radicals are on the look-out for
electrons from cells within the body. When an free radicals takes electrons from a
cell in the body, it changes the cell, and instead of having a permeable membrane
that allows passage of food, oxygen and waste, the cell becomes rigid and starves
to death. If the free radicals steal electrons from the cells mitochondria, it shuts
them down and again the cell dies. Cell death occurring in this way leads to aging
and illnesses.
Apples also have pectin, the material responsible for allowing jelly to solidify.
Pectin helps to decrease LDL, the bad cholesterol in the body, thus helping to
prevent heart diseases. The high fibre content in apples stops the absorption of
LDL in the colon. The dietary fibre gives a feeling of being full for longer durations,
which helps dieters lose weight faster, and it helps diabetics to keep blood sugar
levels stable. It is also believed that flavonoids such as quercetin and Naringin are
found in apples, and these may be responsible for halting lung and breast cancers.



Nutritional Value of Apples
Apples are a favourite fruit for health and fitness conscious individuals. A rich
source of antioxidants and phytonutrients, apples are a 'must eat' for optimal
health. A medium sized apple, roughly three inches in diameter, has 95 calories. It
also contains 4.4 grams of dietary fibre, which makes up 18% of daily
recommended intake for women and 12% for men. It also provides 21 grams of
carbohydrates, which aid in metabolising fats and enables the nervous system to
work at optimal levels.
About 10% of an apple is made up of carbohydrates while another 4% constitutes
vitamins and minerals. Over 80% of the fruit is water. Apples float because they
have a lot of air trapped in them. Removing the apple peel and core eliminates
half of the vitamin C and dietary fibre. The apple pips have a bitter taste and
contain traces of cyanide, but not enough to cause any harm. However, if you are
juicing a lot of apples for young children, I do recommend you core the apples
first.
Apples have a large variety of vitamins including folates, niacin, pantothenic acid,
pyridoxine, riboflavin, thiamin, vitamins A, C, E and K. Electrolytes found in apples
include sodium and potassium while the minerals include calcium, iron, magnesium
phosphorus, and zinc. Phyto-nutrients carotene-B, Cryptoxanthin-B, and Lutein-
zeaxanthin also make up part of an apples nutritional profile.
How to Use Apples
There are numerous ways to enjoy apples, starting with the old fashioned
approach of just biting into a whole apple and working around the core.
Applesauce topped with cinnamon is one way to get all the nutrients apples have
to offer, and whether one buys the grocery store variety or prepares it at home, it
tastes great either way.
In addition to apple juice, apple cider is a traditional drink served in the holiday
season at Thanksgiving and Christmas time.
Apple juice served hot or cold, mulled or spiced, is one of the best ways for young
and old alike to drink the juice of apples. Apple cider can be used instead for
those who savour something a little stronger. The varieties of apples that have a
higher tannin and acid content are especially grown for cider production.
Apples make great additions to certain types of salads. They complement a wide
variety of ingredients like pecans, walnuts, cheddar and gorgonzola cheese, as well
as citrus and poppy seed vinaigrette. Apples can be preserved as jams, turned into
a jelly, dried or cooked in sweet and savoury dishes, and made into a pies or
compotes.


Apple Tips
To keep apples from turning brown in salads, lightly brush cut slices with lemon
juice.
To stop whole peeled apples from becoming discoloured, add some peeled slices to
cold water with a little salt added to it, and then place the whole peeled apples in
the water.
Discolouration from aluminium utensils can be eliminated by boiling apple peels
with the utensils in a large pot for a few minutes.
Clinical Trials with Apples:
Because apples have been enjoyed the world over since ancient times, there are
obviously plenty of health benefits associated with them. Many studies have been
carried out over the years to test these claims. According to one paper published
in 2008, flavonoids in a diet reduce the risk of heart disease
1
. Other studies
concluded that consuming quercetin, a flavonoid found in ample supply in apple
peels, can aid in eliminating chronic inflammation which contributes to
cardiovascular disease
2
.
In a separate study, it was suggested that quercetin provided protection against
such atmospheric pollutants like cigarette smoke. This is achieved by cutting down
on the number of free radicals that are exposed in tissue
3
. Australian researchers
found that consuming apples can lower the risk of asthma in people in their late
twenties to early forties
4
. Another study carried out in 2000 by Butland et al
5
found
that there was a definite link between lung function and the quantity of apples
consumed in a week. Consumption of five or more apples a week showed a better
overall lung function.
Apple juice plays a positive role in memory. It was found that mice consuming two
to three cups of apple juice performed better in a maze with less oxidative brain
damage
6
. It is thought that this is due to the large number and quantities of
antioxidants available in apple juice, which prevents damage caused by free
radicals. In humans, fruits like apples have been linked with a reduction in
degenerate conditions like Alzheimers
7
.
Resources
1
Tribolo, S. et al, (2008) Comparative effects of quercetin and its predominant
human metabolites on adhesion molecule expression in activated human vascular
endothelial cells, Atherosclerosis, Vol. 197, Issue 1, Pages 50-56.
2
Wach, A. et al (2007), Quercetin content in some food and herbal samples, Food
Chemistry, Vol. 100 , Issue 2, Pages 699-704.


3
http://news.bbc.co.uk/1/hi/health/610068.stm
4
R.K Woods et al (2003) Food and Nutrient Intakes and Asthma Risk in Young Adults,
American Journal of Clinical Nutrition, Vol. 78, Issue 3, Pages 414-421.
5
B. K Butland et al (2000), Diet, Lung Function, and Lung Function Decline in a
Cohort or 2512 Middle Aged Men, Thorax, Vol. 55, Issue 2, Pages 102-108.
6
F. Tchantchou et al (2005), Apple Juice Concentrate Prevents Oxidative Damage
and Impaired Maze Performance in Aged Mice, Journal of Alzheimers Disease, Vol
8, Issue 3, Pages 283-287.
7
Q. Dai et al (2006) Fruit and Vegetable Juices and Alzheimers Disease: The Kame
Project, The American Journal of Medicine, Vol. 119, Issue 9, Pages 751- 759.



Asparagus
Asparagus is a member of the Asparagaceae family, originally the lily family. Other
members of this family include: garlic, onions, turnips, and leeks. It is a hardy
perennial plant with more than two hundred species known to exist all the way
from Siberia to South Africa. Many of the species grown in Africa are used for
ornamental purposes, providing tantalizing greenery in floral presentations, while
the most common garden variety Asparagus officinalis is cultivated for
consumption. The name asparagus originates from the Greek word asparagos
(originally the Persian asparag) meaning sprout or shoot. The term officinalis
means of the dispensary in Latin, a reference to the medicinal properties of
asparagus.
The wild asparagus usually has rather thin shoots, even thinner than a pencil, and
it is significantly different than the variety found in the local grocery store.
Selective breeding techniques have led to a variety with thicker shoots which
contain more edible flesh. The ancient Greeks valued asparagus highly, but the
Romans were the first cultivators of the vegetable.
Asparagus is grown by sowing the seeds in beds during early spring, and allowed to
grow for one full year before harvesting. The new plants have compressed buds in
the middle known as the crown, and many hanging roots. While green asparagus is
the most commonly seen variety in the supermarkets, purple and white varieties
also exist. The white asparagus is delicate and difficult to harvest, and the purple
variety is smaller in size with a fruiter taste. Nutrition wise they are all very
similar.
A carefully planted and cared for bed can continue to generate the vegetable for
up to 20 years without the need to replant. The first plants are not usually
harvested until three years old. This is to allow them to develop a strong fibrous
root system. Once the harvesting is completed, the remaining spears develop into
ferns, which then produce red berries that provide nutrients needed for the next
years crop.
Asparagus contains a distinctive compound which gives off a very characteristic
smell in urine when metabolized. The younger shoots have a greater concentration
of this sulphuric compound, and eating them gives an even stronger odour. While
practically all people develop the odour in their urine after eating asparagus, most
do not have the ability to detect it. No harmful effects arise due to the odour or
the breakdown of the sulphuric compound.
History of Asparagus
According to most accounts, asparagus originated in the Middle East, where it still
grows along the sand dunes and in river valleys. From here it spread into Europe


and further west. Asparagus has a long history; it is believed that the Chinese were
acquainted with the plant as far back as 4,000 years. Egyptians were growing
asparagus more than 2,000 years ago, for its medicinal attributes. In fact, they
valued it so highly that Pharaoh Ikhnaton and Nefertiti proclaimed it to be food of
the gods, and so made offerings of asparagus in rituals to their deities.
There are records of Romans and Greeks growing asparagus in the first century. M.
Porcius Cato, the Elder, wrote a detailed description of asparagus in his book 'De
Agricultura' approximately 160 BCE. He described methods of growing the plant in
home gardens, sowing times, duration, best ways to harvest the vegetable, weed
control, and how to remove the dried fern from asparagus. They valued the
vegetable for its distinctive flavour and supposed medicinal qualities. The Romans
went so far as to start freezing the plant so that it could be enjoyed out of season.
High-speed chariots and runners were employed to transport it to the snow laden
Alps, where it stayed frozen until needed. Asparagus fleets guaranteed the
delivery of the delicacy to all parts of the Empire.
Asparagus is pictured in murals found in Pompeii and was deemed to be a fine
delicacy. Around the year 1100, Byzantine physicians declared asparagus as a
medicinal plant for the first time, and derived the name Asparagus officinalis. The
diuretic effect of the plant was employed to eliminate hip pains. At this time it
was also considered to be an aphrodisiac and dedicated by the Romans to Venus,
the goddess of love and beauty.
Asparagus was not used much during the middle ages but recaptured its popularity
during the 16th century when it gained acceptance in Europes royal courts.
Frances Louis XIV called asparagus the king of vegetables and ordered the
construction of greenhouses so that he could enjoy it year-round. In the 17th
century, cultivation started in England where it was called sparrowgrass. Colonists
carried it to the New World, where it was initially known by the same name.
Health Benefits of Asparagus
The medicinal value of Asparagus officinalis has been known since ancient Roman
and Greek times. Dioscorides, a Greek physician in the first century, advocated
asparagus root extracts for flushing out the kidney, jaundice, and sciatica. It was
also referred to in the Gerards Herbal for cleansing the system without causing
dryness, increasing sperm, and to promote desires. In Ayurvedic medicine it is used
in female infertility, and in Asian medicine it is given for diarrhoea, coughs, and
nervous system issues.
In modern times, Asparagus officinalis is considered a strong diuretic and used for
treating urinary problems like cystitis. It is also used in treating rheumatic
problems, and also known to work as a gentle sedative and a laxative.


Furthermore, it is beneficial in treating a number of ills, including arthrosis and
tuberculosis.
The high content of glutathione found in asparagus is a strong antioxidant that is
known to enhance the immune system, cut down inflammation, and preserve liver
health. Glutathione breaks down carcinogens and free radicals which are
responsible for causing cell damage, and also detoxifies the body. This is why it
can be beneficial in fighting against certain cancers like bone, breast, larynx, and
colon. The folate in asparagus works in conjunction with vitamin B12 to ward off
cognitive decline. It also contains elevated levels of asparagines, an amino acid
which serves as a natural diuretic helping to eliminate bodys excess salts. This is
particularly beneficial for people suffering from oedema (build-up of fluids in body
tissues), and those with high blood pressure.
Nutritional Value Asparagus
Asparagus is a gold mine of nutrients that contribute to good health. Being a low
calorie food, with only twenty calories in every 100 grams of fresh vegetable, it is
the perfect complement to any weight loss program. In fact, most of those calories
are burned off while digesting the vegetable itself. Out of the 100 grams, 2.1
grams make up dietary-fibre, which benefits ailments like constipation, regulating
blood sugar, and lowering LDL (the bad cholesterol). A high fibre diet lowers the
risks of colon-rectal cancer by putting an end to absorption of toxic compounds
from food.
Asparagus spears are also a rich source of antioxidants like lutein, zeaxanthin,
carotenes, and cryptoxanthins. The flavonoids help to eliminate the body of free
radicals and possibly protect it against neuro-degenerative diseases, cancer, and
viral infections. Asparagus also provides 14% of the RDA of folic acid. Folates are
needed for DNA synthesis, and help to prevent neural tube defects in newborn
babies.
Asparagus shoots are a good source of the B-complex vitamins like thiamine,
riboflavin, niacin, pyridoxine and pantothenic acid. They also contain antioxidant
vitamins like Vitamins C, A, and E. This group of vitamins help the body to build
resistance against infectious diseases and remove harmful, inflammatory free-
radicals. The ample amounts of vitamin K in asparagus promotes bone health,
limits the brain neuron damage, and plays a positive role in patients with
Alzheimers disease.
Regular consumption of asparagus also supplies the body with important minerals
like copper and iron, and trace amounts of calcium, manganese, potassium, and
phosphorus. Copper is used in red blood production, and iron is needed for cell
respiration and formation of red blood cells. Manganese is used as a co-factor for


superoxide dismutase, an antioxidant enzyme. Potassium helps to control the heart
rate and blood pressure by negating the effects of sodium.
How to Use Asparagus
To attain peak flavour, it is best to use asparagus at the time of purchase, as the
spears begin to lose taste and moisture immediately after harvest. To prepare the
vegetable, start by washing it with cool running water and trim roughly one inch
off of the end (if you bend the asparagus, it usually breaks off where the shoot
starts to become less woody). You can add the woody stems and peelings to
cooking water. This makes the water quiet palatable and is great for using as a
stock for soups.
Asparagus may be eaten raw, steamed, grilled, boiled, roasted, stir-fried, or even
worked into casseroles and salads. The key to cooking asparagus perfectly is to
cook it briefly. Waterless methods of cooking are best for preserving the
nutritional value and antioxidant power of the vegetable.
Asparagus blends well with a number of different ingredients, but it can be tasty
on its own dressed with only lemon juice, olive oil, salt and pepper. It can be
served raw as crudits with a dipping sauce. In a salads, it is best to hold the
asparagus back until it's time to serve and then add it at the very last minute.
Adding it too soon, will result in the high acidic content of salad dressings turning
the spears an unsightly yellow. Fresh chives, thyme, tarragon, and savoury added
to asparagus helps to enhance the flavour of its shoots.
Clinical Trials
While traditional Chinese and Korean medicine has used Asparagus cochinchinensis
Merrill (ACE) as a treatment for inflammatory diseases, a 2009 published study
showed ACE to be an effective anti-inflammatory agent and having therapeutic
value against immune-linked cutaneous infections
1
.
In another study published in 2006, it was found that plants like asparagus are a
good source of anti-diabetic compounds. Extracts from asparagus helped to
increase production of insulin. This can provide opportunities in new treatments
for diabetic patients
2
.
Resources
1
http://www.ncbi.nlm.nih.gov/pubmed/18691647
2
http://www.youtharia.com/clinical_studies/asparagus_adscendens



Basil Leaves
Introduction to basil leaves
Basil is a highly fragrant herb that is most commonly used for seasoning purposes.
It is associated more with Mediterranean cooking but is also very common in Asian
cuisine but is cultivated all over the world. It has become the most easily
recognizable plant since pesto, a blend of basil, pine nuts and parmesan cheese
gained popularity. There are over 60 kinds of basil and all differ from each other
to some extent in taste and physical appearance. In appearance basil resembles
peppermint a bit, which is understandable since they belong to the same family
(lamiaceae).
Sweet basil (Ocimum basilicum), has forceful, sweet flavor and strong aroma,
while the other varieties offer flavors that resemble their names: anise basil,
lemon basil, and cinnamon basil. Holy basil (Ocimum tenuiflorum, also known as
Ocimum sanctum and tulsi), is considered a holy plant in Hindu religious tradition
and is worshiped in the mornings and evenings. The name tulsi denotes the
incomparable one. The plant is considered to be a strong protector and is
frequently planted around temples and placed with the dead. Basil is thought to be
a love token and is planted on graves in Egypt, Iran and Malaysia.
The origin of basils scientific name is partially explained by Greek mythology.
Ocimus was responsible for organizing contests in honor of Pallas (ruler of Paralia
or Diacria) and had fifty sons. It is claimed that when Ocimus was killed at the
hands of a gladiator, basil appeared. The remaining part of the name is drawn
from Medieval Latin form of the Greek word basileus meaning King
History of Basil
It is believed that basils origins lie in the tropical areas of Thailand, Pakistan and
India and has been cultivated there for over thousands of years. The first recorded
account of basil probably goes back to its cultivation in Egypt, for possible use in
embalming.
Basil has a very colorful history associated with it which dates as far back as the
third century B.C.E. During the ancient times and up to the time basil was
introduced to England somewhere near the 1500s, it was believed that crushed
basil placed under a rock would give rise to serpents. Due to this legend, the
common name of the herb comes from the Latin word basilicum, a mythological
giant of a serpent. It was further believed that if ingested, basil would make
scorpions grow in the brain. Basil was taken to North America in the early 1600s.


During the Middle Ages medicine men of the times thought basil was poisonous.
This was based on the fact that basil could not grow in the vicinity of Rue, a woody
plant with strong smell and bitter flavor whose oil was used in medicines. Rue was
believed to be poisonous to the enemy and anything that could not grow in its
vicinity was naturally considered to be poisonous.
Health Benefits of Basil
Basils extracts have been used to cure many ailments throughout history starting
with simple problems like the common cold, stomach issues to more complex
problems like heart disease, certain form of poisoning and malaria. Oils extracted
from the plant are employed in manufacture of herbal toiletries. More recently
basil has been found to be effective against a host of different ailments.
The Orientin and vicenin, two flavonoids found in basil protect cells and
chromosomes from radiation and oxygen related damage. Additionally it protects
against undesirable bacterial growth. Studies indicate that the explosive oil
components in basil namely estragole, linalool, cineole, sabinene, eugenol,
limonene and myrcene are responsible for inhibiting growth of pathogenic bacteria
that no longer respond to the most commonly used antibiotic drugs
1, 2, 3
.
Many over the counter anti-inflammatory medicines like asprin, ibuprofen and the
frequently used acetaminophen work by inhibiting the function of the enzyme
cyclooxygenase. The oil component eugenol blocks the very same enzyme. This
ability to block the enzyme makes basil an anti-inflammatory herb capable of
providing relief from conditions like rheumatoid arthritis and inflammatory bowel
conditions.
Basils high concentration of carotenoids like beta-carotene (also called pro-
vitamin A because it gets converted to vitamin A) is a very powerful antioxidant
which protects epithelial cells from damage caused by free radicals. It also keeps
free radicals from oxidizing cholesterol in the blood vessels. Since cholesterol
accumulates in the blood vessels only after it has been oxidized, basil averts the
development of atherosclerosis which can lead to heart attack or stroke. Free
radicals also contribute to ailments like osteoarthritis, asthma, and rheumatoid
arthritis. The beta-carotene reduces the development of these diseases while
halting further damage.
The magnesium in basil helps muscle and blood vessels to relax. This improves
blood circulation and cut down on the risks of heart muscle spasms, and irregular
heart rhythms. Other more traditional benefits of basil include it use as a diuretic
to flush out kidneys, relief from flatulence and fullness.
Nutritional Value


Basil has very few calories and is a very low in saturated fats, cholesterol and
sodium. It is a good source of protein, dietary fibre and many minerals and
vitamins essential for good health. It is an outstanding source of Vitamin A, E, C, K,
B6, Folate, Riboflavin and Niacin. It is also a very good source of minerals like
Calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.
The various varieties of basil differ in their specific nutritional content, but the
average Recommended Daily Value of some nutrients found in 100 grams of basil in
general include:
Iron: 40%
Calcium: 18%
Protein: 3 grams
Vitamin A: 100%
Vitamin K: 345%
Vitamin C: 30%
Uses of basil
Being a herb, basil is most commonly used fresh in cooked foods. It is best when
added at the very last stages of cooking, or used as garnish on top of a dish after it
has finished cooking. This ensures that all nutrients remain intact and also over
cooking basil destroys its flavor. The herb has refrigerator life of a few days, but it
can be kept in a freezer for longer durations after blanching in boiling water very
quickly. Although basil is commonly available in dried form, it loses most of its
flavor in this form and what remains is quite different from the original fresh
taste.
Everyone one is familiar with basils use in pesto and its addition to tomato sauces.
It is also great when combined with mozzarella and tomatoes sprinkled with olive
oil for a traditional Caprese salad. It can be chopped or blended with soft butter
and poured over steaks, roast chicken or boiled potatoes.
A few other unconventional ways to use basil include:
Basil is proven to keep flies, mosquitoes and roaches away. Many
chefs are known to keep basil plants in the kitchen to keep free
from pests and fresh smelling.
A number of basil varieties produce attractive flowers and buds.
These stems look great when employed in flower arrangements.
Basil provides a very appealing aroma when used in scented
candles and soaps.
It makes a great potpourri ingredient.
Some varieties are very well suited for hedging and border
purposes in gardens.


Clinical Trials
Basil has been the subject of numerous studies trying to establish how its
nutritional components functions. While many of these studies are carried out in
vitro and other on animals, its benefits to human ailments is gaining acceptance.
Holy basil in particular contains powerful antioxidants and enjoys a safe GRAS
status in the U.S. Clinical studies involving basils effect on ulcers and controlling
blood sugar levels in type II diabetics show some promise
4, 5
.
In some initial clinical trials, asthma patients treated with five hundred milligrams
of holy basil thrice daily, improved breathing and cut down on the frequency of
attacks
7
. In another study carried out in Thailand, the effectiveness of three
different varieties of basil leaf oils was tested for treatment of acne. It was found
that oils from sweet basil and holy basil were effective against acne
5
.
Resources
1
Bozin B, Mimica-Dukic N, Simin N, Anackov G (March 2006). "Characterization of
the volatile composition of essential oils of some lamiaceae spices and the
antimicrobial and antioxidant activities of the entire oils". J. Agric. Food Chem. 54
(5): 18228. doi:10.1021/jf051922u. PMID 16506839.
2
Chiang LC, Ng LT, Cheng PW, Chiang W, Lin CC (October 2005). "Antiviral
activities of extracts and selected pure constituents of Ocimum basilicum". Clin.
Exp. Pharmacol. Physiol. 32 (10): 8116. doi:10.1111/j.1440-1681.2005.04270.x.
PMID 16173941.
3
de Almeida I, Alviano DS, Vieira DP, et al. (July 2007). "Antigiardial activity of
Ocimum basilicum essential oil". Parasitol. Res. 101 (2): 44352.
doi:10.1007/s00436-007-0502-2. PMID 17342533.
4
http://www.uofmhealth.org/health-library/hn-4597000#hn-4597000-uses
5
Mountain Rose Herbs.com, "Holy Basil (Tulsi) Herb Profile"
http://www.mountainroseherbs.com/learn/Holy_basil.php
6
http://www.healthline.com/natstandardcontent/holy-basil
7
http://www.peacehealth.org/xhtml/content/cam/hn-4597000.html



Beets with Leaves & Stem
Introduction to Beets
Beets are also referred to as blood turnips and are members of a flowering plant
belonging to the Beta vulgaris species. Beets are mainly cultivated for their roots
but the green tops are edible also. There are nine other members of the Beta
genus, all having the common name beet however Beta vulgaris is the most
commercially important variety. The root provides ecological value by providing
food for a variety of animals, and it holds commercial and important nutritional
value for humans.
There are four major cultivar groups. The garden beet is mainly used as a
vegetable whose roots and leaves are edible. The sugar beet is used for sugar
production, the mangel-wulzel is grown as food for livestock and the Swiss chard is
cultivated for its edible leaves. Approximately 30% of the worlds production of
sugar is derived from beets.
Beet roots are typically deep purple colour but white and golden varieties are also
available. The leaves have a slightly bitter taste while the round root is sweet
tasting. Due to the high level of sugar content in beets, they are very tasty even
when consumed raw, but usually they are cooked or pickled.
The worlds top Paralympic gold medallist, David Weir credits his success to
drinking beet juice regularly. It is believed that nutrients in beets boost stamina.
Worlds top commercial growers of beets include USA, Russia, Poland, Germany
and France.
History of Beets
The beets we see today have evolved from wild sea-beet, a native along coasts
from India all the way to Britain. The earliest recorded mention of beets is seen in
the 8
th
century B.C.E in Mesopotamia. According to Roman and Jewish sources
beets were already domesticated by the 1
st
century B.C.E. in the Mediterranean
basin. It was the leaves of the very first domesticated varieties that were used for
consumption. Remains of beet have been unearthed at the 3
rd
century Saqqara
pyramid located at Thebes, Egypt, and burnt beets have also been discovered at a
Neolithic site in the Netherlands. It is believed that the name of the vegetable is
derived from the Greek letter beta, as the inflated root looks like the Greek B.
Romans cultivated beets intensely and their recipes included cooking beets with
wine and honey. Apicius, a well-known gourmet of the times, used them in broths
and even suggested using them in salads dressed with mustard, vinegar and oil in
his book entitled The Art of Cooking. Initially beets were more valued for their


medicinal properties rather than for food value. They were used as treatment for
fevers, wounds and various skin disorders, and constipation. In those days the beet
root was longer and thin, resembling a carrot. The rounded shape more common
now, did not come into existence until the 16
th
century.
Beet root grew in popularity during the Victorian times when it was used in cakes
and puddings in addition to soups and salads. In the middle 1700s Andreas
Marggraf, a German chemist identified sucrose in beets. Later one of his students
constructed a sugar beet processing factory which was operational from 1801 until
its destruction in the Napoleonic Wars. After World War II, the pickled forms of the
vegetable were used most frequently. Beets were introduced to North America by
the colonists, and were well established by the 18
th
century. George Washington is
known to have used beets to carry out experiments at Mount Vernon.
Health Benefits of Beets & Stems
Root beets and their greens are a treasure trove of health benefiting nutrients with
powerful antioxidant characteristics. Betacyanin is the pigment that gives beet
root its rich colour, but more importantly it is an antioxidant. Antioxidants along
with the carotenoids and flavonoids are believed to play a role in reducing the
oxidation of LDL (bad cholesterol) and preventing its deposits in the arteries. This
helps to protect the walls of blood vessels, and reduce blood pressure & cut down
on heart attack risks. The betacyanin also helps to rid the body of dangerous toxins
while averting development of cancerous tumors like leukemia, lung, colon, skin,
breast, liver and prostate. The carotenoids, zeaxanthin and lutein in raw beets aid
in maintaining the health of the retina.
The folic acid in beet roots is necessary for normal tissue growth and the
development of a babys spinal cord. It also aids in preventing spinal cord defects
like spina bifida. The iron is great for mothers to be also, as it provides an energy
boost to mothers experiencing fatigue during pregnancy while preventing anaemia.
Silica in the beet root helps the body to fully absorb calcium, which is needed for
healthy bones, thereby lowering the risks of osteoporosis. Even though beets
contain a lot of sugar, it has almost no fat and few calories. Its low (2.9)
Glycaemic Load means its conversion to sugars is very slow, thus making it a good
candidate for keeping sugar levels stable. The high content of nitrates in beets
helps to postpone progression of dementia. The nitric oxide produced in the blood
upon consumption of beets helps to increase blood flow to the brain.
Beetroot was used as an aphrodisiac by ancient Romans. Science tells us that the
high content of boron in beets is directly linked with human sex hormone
production. Being a high fibre food, consumption of beets aids in digestion and
colon cleansing. The oxalic acid in raw beets dilutes inorganic calcium remnants in


the body. Remains of inorganic calcium are linked with many chronic diseases like
arthritis, eye problems, arteriosclerosis, heart disease and kidney stones.
Nutritional Value of Beets & Greens
Each 100 gram serving of beetroot only has 38 kcal, but 1.7 grams of protein, 1.9
grams of fibre and 7.6 grams of carbohydrates. It has almost no fat (0.1g) and only
0.1 grams of sodium. The same one hundred gram serving provides 8% of the
Recommended Daily Amount of vitamin C, 75% Folic Acid, 11% potassium, 7% iron,
3% zinc and 4% magnesium for the average adult women. A mere three baby
beetroots provide one out of the five recommended portions of vegetables and
fruit.
The greens of beets are a great source of carotenoids, flavonoids, antioxidants,
and vitamin A. These compounds are found in greater quantities in the green than
in the root of the beet. Vitamin A is needed for hearty mucus membranes, skin
and good vision.

How to Use Beets
Prepare beets by rinsing them under cold water, while being careful not to tear
the skin. Beet juice can stain the skin, so use gloves; if hands still get stained,
then just rub lemon juice on the affected area to remove the stain. To ensure that
you get the maximum nutritional benefits from beets, it is best not to over-cook
them. Steaming the vegetable for fifteen minutes preserves their nutritional value
and flavour.
Beets bleed quiet a bit when put in water. To limit bleeding and preserve
maximum amounts of nutrients, it is best to leave at least 1 inch of the greens on
top and the entire root intact. Then boil them whole and unpeeled. Once soft,
remove from heat and allow them to cool sufficiently so they can be handled with
ease. Now roots and if desired the stems too may be removed and the skin just
rubbed off. In this condition they can be diced, chopped, sliced or even grated for
use in desired recipes.
To roast beets, remove the greens and root and peel the beet. Next, slice them
and place them in a roasting pan topped off with a light coating of oil. Sprinkle
salt, dried thyme, oregano, and dill to taste and roast at 400 F for approximately
25 30 minutes. Other methods of cooking beets include steaming, sauting, or
just consuming raw.
Beet greens are not only edible but very healthy also. Greens should be prepared
soon after purchase to gain full benefit of their nutrients. Wash the greens
thoroughly under cold running water then chop coarsely. Place in a sauce pan with


about half an inch of water. Greens cook down a lot so make sure you start with
plenty of them! Squeeze the juice from one lemon in the cooking water and add
salt to taste. Cook over high heat without cover, once the water is all evaporated
and the greens soft, they are ready to be eaten.
Juicing beet roots is one of the best ways to get the full benefit of nutrients in this
vegetable. Whether on their own or in combination with other ingredients, they
provide a refreshing way to quench your thirst. Here is a great tasting recipe you
should try.
Zesty Beet, Pineapple & Cucumber Juice
1 small beet root (may even use a couple of inches of the greens)
1 small cucumber
1 cup of pineapple pieces
Directions:
Clean the beet root thoroughly, ensuring that all the dirt has been
removed.
If the cucumber is waxed, peel it, otherwise just wash it and it is ready
for use.
Remove the pineapple skin and chop into pieces, (only one cup is
required, the remaining may be saved for later use.)
Press all fruits through a juicer and serve chilled in tall glasses.
Clinical Trials
There are numerous clinical trials that back the health benefits of beet roots. One
such study published in the online journal of American Heart Association
Hypertension discovered beets lowered blood pressure within 24 hours of
drinking beet root juice
1, 2
. This is good news for people with high blood pressure
as it provides a natural way to control blood pressure and perhaps one day limit
the use of medicines.
In a separate study, it was found that the betacyanin in beet roots slows the
growth of breast and prostate tumours by over 12 percent
3
. This is great news
because the slowdown of cancer translates into more time for treatment of the
cancer before it gets to the fatal stage.
Drinking beet root juice enhances stamina to exercise up to 16% longer. A
University of Exeter study found that the nitrates in beet root juice reduce the
oxygen intake, thus making exercise less tiresome. This level of reduction in
oxygen intake cannot be attained by any other known means. Other than athletes,
this finding can benefit the elderly and those suffering from metabolic,
respiration, and cardiovascular diseases
4
.


Resources:
1
http://www.qmul.ac.uk/media/news/items/smd/31048.html
2
http://www.nutritionj.com/content/11/1/106
3
http://www.ncbi.nlm.nih.gov/pubmed/21434853
4
http://sshs.exeter.ac.uk/news/research/title_37371_en.html




The End?
I hope you enjoyed this short preview of the Fruit & Vegetable Bible. While it only
contained the first three chapters, the full book contains 46.
The full book includes all of the following fruit, vegetables and herbs:

Alfalfa Sprouts
Apples
Asparagus
Basil Leaves
Beets With Leaves & Stem
Blackberries
Blueberries
Broccoli
Brussels Sprouts
Cabbage
Cantaloupes
Carrots
Cauliflower
Celery
Cilantro & Coriander Seeds
Cranberry
Cucumber
Dandelion Greens
Fennel
Figs
Garlic
Ginger
Grapefruit


Grapes
Green Beans
Jicama
Jerusalem Artichoke
Kale
Kiwifruit
Lemon
Lettuce
Mint
Onion
Oranges
Parsley
Pears
Pineapple
Radishes
Raspberries
Spinach
Strawberry
Tomatoes
Turmeric
Turnips
Watermelon
Wheatgrass


Where can you buy this book?
The book is currently available on Amazon in both Kindle format and paperback.
Kindle Format: http://juicingtherainbow.com/sdk
Paperback: http://juicingtherainbow.com/sdp
Or, if you prefer, you can visit your local Amazon and just search for the book by
its ASIN number (the unique number Amazon assign a book).
The ASIN for the Fruit & Vegetable Bible is B00JVPLDV0
NOTE: Those are number 0 in the ASIN, not the letter O.



Juicing the Rainbow
If you like my book, you will probably find my website interesting too.
http://juicingtherainbow.com/sdjtr
Juicing the Rainbow is not just a site about juicing. You will find some delicious
juicing and smoothie recipes, but youll also find a lot of additional information on
the health benefits of fruit and vegetables, as well as traditional uses for healing
and good health. Pop by and say hello!
In addition, you can sign up here for a free weekly newsletter offering tips, advice
and recipes:
http://juicingtherainbow.com/juicing-tip-newsletter/
To your good health and happiness,
Andrew Williams