Summer Edition

EATING WELL IN KANSAS CITY ~ ~ Summer 2010

Features Articles:

The 12 Super Foods

Wild Cooking from Your Yard

Feature Recipe:

Veal Ravioli with Sautéed Forest Blend Mushrooms

Restaurant Review:

The Mixx

Plus:

Recipes from Local Chefs and Food News

Celebrating Whole, Seasonal, Organic and Local Eating

ating ell W

in Kansas City

Summer 2010 ~ Vol. I, Issue 2

Breakfast Bagel with Yard

Greens and Edible Flowers

EATING WELL IN KANSAS CITY ~ 2 ~ Summer 2010

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www.evolvingmagazine.com

EEEEVOLVINGVOLVINGVOLVINGVOLVING

Kansas City’s Exclusive

Resource for Enlightenment

The June issue focuses on

Alternative

Healing.

Read it online or find a location near you at:

"I want to thank you for publishing EVOLVING. I really love it and now grab an extra copy (I get mine at Unity Temple on the Plaza) to mail to a good friend in Columbia, Missouri. Thank you so much for creating EVOLVING. It is such an

awesome magazine and great resource. I make sure all my friends on the spiritual journey get a copy of it."

~Rachel Penn


D ear Friends, Foodies and

Hungry People,

Like a large majority of the popu-lation, I have sometimes been ad-dicted to processed, chemically-altered foods. I believe the first step to breaking this addiction is aware-ness of where our foods come from and the resulting consequences. It’s absurd, but I formerly ration-alized this addiction by thinking, “Well it’s a serving size, right?” And, even more ridiculous, “They would-n’t serve something bad for me or my children, would they?” Awareness, though, of the devas-tating effects of fast foods, processed

foods and huge portion sizes, brings hope and a realization that there can be a similar craving for real, whole-some foods, as well. It’s amazing how good I feel when I eat fresh, organic, local produce. This year marks my first partici-pation in a CSA (Community Sup-ported Agriculture) program. The excitement I feel each week as I stock up on fresh fruits and vegeta-bles, grown organically and just picked, is palpable. It nourishes every aspect of my being to eat such well-tended food. Even though there is increased awareness in the benefits of eating nutrient-dense, pesticide-free food, there is still the need for education. As long as the largest part of our population lives in ignorance of the dangers of factory-processed foods,

plastic liners in cans and empty calories, the more health risks and threats abound. To help educate, I asked some of Kansas City’s locavores to recom-mend books for the beginner. What should someone just learning about sustainable living read (or watch)? My education started when I read Death by Supermarket by Nancy Deville. No longer could I justify my addiction. There are many wonderful sug-gestions from local experts to help you increase awareness, as well. I hope this summer brings renewed excitement about healthy living and Eating Well in Kansas City.

Jill Dutton

On the Cover

Elizabeth Cutting shot the cover photo to accompany her delightful feature article: “Wild Cooking from Your Yard”.

Publisher Jill Dutton

913-944-1298 [email protected]

Editorial Assistant Judy Kirkpatrick

Advertising Chrissy Speer 816-349-4653

[email protected]

Contributors

Badseed, Kat Bowie, Natalie George, Tim Johnson, Jane Van Benthuson, Tracie

Walker

14

13

12

What’s Cooking—Local Food News 4 Community News, Events and Farmers Markets

Eating Live, Becoming Whole 8 by Kat Bowie

Food: A Path of Awakening 9 by Natalie George

Healing Foods 10 by Jane Van Benthuson

Let Food Be Thy Medicine 11 by Tracie Walker

Features 12 Become a “Super Foodie” 14 Wild Cooking from Your Yard

Into the Kitchen 16 Recipes from Local Chefs

Restaurant Profile 9 The Mixx

From the Publisher... EEEEating WWWWell in Kansas City

EATING WELL IN KANSAS CITY©2010. All rights reserved. The opinions expressed in the articles are not

necessarily those of the publisher. No portion of the publication may be repro-

duced without written permission.

www.eatingwellkc.com

16

8


What’s Cooking—Local Food News

Bethany Klug, D.O. 913-642-1900

www.bethanyklug.com

www.thedoctorcooks.com

One of my favorite books to rec-

ommend to beginners is Kelly Hay-

ford's If It's Not Food Don't Eat

It. She details her personal story

of discovery that the bulk of her

health problems were reversed

when she stopped eating health

sapping "psuedo-foods" and fol-

lowed a whole foods diet. She out-

lines three phases of transi-

tion. Phase I is junk foods. Phase

II is healthier versions of the same

thing, as may be found in health

food store aisles. Phase III is a

whole foods, unrefined diet, as

found from shopping the perimeter

of the store. Recipes included.

The next two books are older

and close to my heart as they were

essential to recovering my own

health. Food and Healing by Anne-

Marie Colbin is a bit academic for

some of my patients, but it

changed my life. She details the

problems with the most common

ways of eating or "diets" then she

outlines a balanced and simple way

of eating according to the Chinese

Five Phases. I eat this way to this

day. It's just ingrained in me. She

also discusses food energetics,

food as medicine with food reme-

dies and fasting.

Another step-by-step almost

workbook is the Self Healing Cook-

book: a Macrobiotic Primer for

Healing Body and Mind and Moods

with Whole Natural Foods by Kris-

tina Turner. The title speaks for

itself. It's such a sweet and nurtur-

ing little book

The movie Supersize Me is al-

ways an entertaining place to

start. The film Food, Inc. and the

books Fast Food Nation and the

Omnivores Dillemma give a picture

of the systemic problems with food

in the US and their relationship to

declining health in the US.

I always send people to the KC

food Circle's Local Directory of Or-

ganic and Free Range Food Produc-

ers: www.kcfoodcircle.org/docs/

KCFC-Directory.pdf

Tracie Walker Simply Raw Lifestyle, LLC www.simplyrawlifestyle.com

I recently came across a docu-

mentary called Eating that is really

great.

Some of my favorite books in-

clude:

• The Food Revolution

• Diet for a New America

• The China Study

Dave Lawrence Kansas City Food Circle [email protected]

www.KCFoodCircle.Org

www.facebook.com/

webminion.kcfoodcircle

MOVIES:

• DIRT!

• Food Fight!

• Food, Inc.

• Fresh!

• The True Cost of Food

(animated)

• The Meatrix (a series of ani-

mated short films)

• The Future of Food

• The World According to Mon-

santo

• King Corn

• Crude

Kat Bowie, Psy.D. Columnist for EATING WELL IN KC Co-Owner of The Struan Center

www.thestruancenter.com

816-960-4525

[email protected]

I have several special books to

which I refer many times as I am

teaching and writing. Each of these

books are suggested readings for

my students.

They are as follows:

There is a Cure for Diabetes by

Gabriel Cousens, M.D. Whether or

not a person has diabetes, I highly

recommend this book. It is a great

resource for understanding the

functions of the body and the

body's need for nutrition. It is

packed with wisdom and backed by

empirical studies to give one a

knowledgeable resource backed by

scientific study and personal appli-

cations of the information.

Conscious Eating by Gabriel

Cousens, M.D. helps a person to

understand their person nutritional

needs and helps clear up much of

the dietary myths out there in

"Propaganda Land".

Spiritual Nutrition by Gabriel

Cousens, M.D. This book explores

the importance of nutrition as one

views oneself as a spiritual being.

The China Study by T. Colin

Campbell/ This is a great "whistle-

blowing" book on the great propa-

ganda machine of the USDA and

other entities which are self-

serving at the expense of every

human (and animal) on the planet.

It exposes from the inside the de-

liberate distortions of empirical re-

search and data to manipulate the

public for personal corporate

greed. Written by a man raised on

a dairy farm and who was a re-

searcher for the government. It

has weight and truth. It’s a must-

read for my students.

Diet for a New America by John

Robbins. John Robbins, heir to

Baskin-Robbins ice cream empire,

turned his back on the family for-

tune and doctrines as he discov-

ered the truth about the harrowing

conditions under which milk, meat,

and eggs are produced. This is an

eye-opening book that is not pre-

sented in a "preachy" sermon, but

instead with compassion and truth.

Judy Kirkpatrick Editorial Assistant for EATING WELL IN KC and EVOLVING

BOOKS: Alkalize or Die by Theodore A

Baroody

Patient Heal Thyself and The

Maker's Diet by Jordan S. Rubin

Your Body's Many Cries for Water:

Don't treat thirst with medications

by F. Batmanghelidj

WEBSITES:

• ewg.org (environmental work-

ing group)

• safecosmetics.com

• newgreennaturals.com

• mercola.com

Jill Dutton Publisher of EATING WELL IN KC

and EVOLVING [email protected]

The most important, eye-

opening book I’ve read is Death by

Supermarket: The Fattening,

Dumbing Down, and Poisoning of

America by Nancy Deville. I also

enjoyed The Denim Diet: 16 Simple

Habits to Get Into Your Dream Pair

of Jeans by Kami Gray, which is

much more than a diet book. An-

other recent read that teaches sus-

tainable living is Twelve by Twelve

by William Powers.

EATING WELL IN KANSAS CITY asked Local Foodies Which Books and Movies They Recommend


Seeded in Kansas City, March of 2010 by

Danny Peters, JC Gregg and Patrick Baxter,

Garmache.com is a continually nurtured Web

site providing fellow foodies with recipes, res-

taurant recommendations and opportunities for

learning with events—including local growers,

educators and chef at home.

Promoting a lifestyle of good food and taste,

Garmache.com also strives to support those

local growers who provide us with the best or-

ganic and tastefully-raised products.

In response to supporting this local grower

community, Garmache.com will debut an inter-

active documentary about the local food scene

in Kansas City come Fall, 2010. Interviews and

commentary with growers, chefs, restaurateurs,

food critics and others involved with sustaining

local agriculture will tell the story of how our

food supply will have to return to the holistic

ways of farming else pay higher prices than just

our grocery bill.

Visit www.garmache.com


Garmache.com Provides Foodies with Recipes, Recommendations and Events

Phone: (816) 210-8318 Fax: (913) 766-0224 [email protected] www.simplyrawlifestyle.com

Tracie Walker

*Certified Raw Food Chef & Teacher *Personalized Counseling & Meal Planning *Weekly Classes *Catering & Meal Delivery

Simply Raw Lifestyle LLCSimply Raw Lifestyle LLCSimply Raw Lifestyle LLCSimply Raw Lifestyle LLC Hess Ranch

All Natural Beef

All natural, grass fed, lean, tender, healthy, locally grown angus beef. Call to reserve your custom cut and hand wrapped

quarter or side.

660-679-0041

Published quarterly and

distributed free throughout

the greater Kansas City

area. Contact Chrissy Speer

for advertising information:

816-349-4653 [email protected]

EEEEating WWWWell in Kansas City www.eatingwellkc.com

Kudos...

We were recently in KC at one of our favorite

restaurants, the Blue Bird Bistro, and picked up

a copy of your newspaper. Congratulations! It is

fabulous and we are so very thankful that

someone is putting together a resource like

this. Prior to reading your newspaper, we were

only aware of a few restaurants that serve or-

ganic food and/or grass fed beef as

well as bison. We are looking forward to future

issues; keep up the great work and hats off to

you for this wonderful endeavor.

Scott and Sheila Miller

Glendale, AZ

Leawood’s One Nineteen Hosts A Summer

Artisanal Food And Flower Market;

Includes Unique Offerings Uncommon To

Traditional Farmers Markets

As farmers markets abundantly dot the

metro map this summer, Leawood’s One Nine-

teen is bringing a new twist to the typical mar-

ket format as it announces the One Nineteen

Green Market: An Artisan Food and Flower Mar-

ket, every Wednesday from 3:00 – 6:00 p.m.,

May 5 through October 27. In a partnership

with Door to Door Organics, a door-to-door or-

ganic grocery service, the One Nineteen Green

Market will offer guests an opportunity to fill

their shopping bags with goods not commonly

found at traditional farmers markets. A sam-

pling of the unique fare includes:

Organic pasta sauces

Heirloom and gourmet vegetables

Pasture-raised, natural chicken, beef and

pork

Baked goods from locally grown, organic

wheat

Homemade jams, salsa and ketchup

Fresh artisanal cheeses

Free-range organic eggs

Assorted herbs

Perennial plants and flowers

Fresh cut flowers

Woody ornamentals (cherry branches, for-

sythia, quince, pussy willow)

The One Nineteen Green Market is com-

prised of all regional vendors and farmers and

will have a shaded, open market layout within

the One Nineteen shopping center at 119th and

Roe. Some of the local vendors and farmers

featured each week are My Neighbor Steve,

Heritage Acres Farm, Laughing Rooster Farm,

JJR Family Farm, Stoney Crest Urban Gardens,

and Zokahana Flowers. In addition to the main-

stay vendors and farmers, the One Nineteen

Green Market will rotate specially featured ven-

dors on a weekly basis. Market shoppers can

visit www.onenineteenshopping.com for com-

plete details on each week’s market listing as it

becomes available.

One Nineteen merchants will also partake in

the weekly market. Soho 119 The Restaurant

will offer a cooking demonstration in conjunc-

tion with the market each Wednesday using

products available at the market. The cooking

demonstrations will run from 3:00 – 5:00 p.m.

on the walk in front of Soho 119 The Restau-

rant. The cooking demonstrations are free and

open to the public. NoRTH will feature drink

specials of its signature mixology cocktails us-

ing fresh fruits and vegetables every Wednes-

day. The drink specials will be available all day.

A Meaty Farmers Market Kicks off in Johnson County



Kansas City Community Farmers Markets

BADSEED Funky Friday Night

Farmers Market www.badseedfarm.com Fridays, 4:00-9:00pm

May 7th, 2010 thru February

25th, 2011. Every Friday night (except holidays)1909

McGee, Kansas City, Missouri 64108

Brookside Farmers Market

farmerscommunitymarket.com Saturdays, 8:00-1:00

6321 Wornall Road Kansas

City, MO 64113

City Market www.thecitymarket.org

Saturday 6:30 am - 3:30 pm, and Sunday 9am - 4pm. 20 East 5th Street, Kansas

City, MO

Downtown Overland Park Farmers Market

Saturday starting at 6:30

am and Wednesday starting at 7:30am. 7315 W. 79th

Street, Overland Park, KS

Farmers Community Mar-ket at Brookside

www.FarmersCommunityMar

ket.com Located at the Border Star

Montessori School 63rd and

Wornall Road, Kansas City, Missouri. Look for the White

Tents. Saturdays, 8 am to 1 pm, April 17 – October 23

KC Organics & Natural

Market at Minor Park & Park Place Just East of Holmes on Red

Bridge Road

Saturdays, 8 am—12:30 pm, May 1st—October 16th

Independence Farmers Market

The Independence Farmers'

Market is held Saturdays (May through October) 7 am

until 1 pm, and Wednes-

days, (June 8th through Oc-tober 8th), 7 am until 1 pm.

Located at Truman Road be-tween Main & Liberty.

Liberty Farmers Market Opening Wednesdays in May

at Crowley's Furniture, at the Intersection of Highways 152 and 291. Also on Satur-

days at the Liberty Square, downtown Liberty—from 7

am to 12 pm.

Olathe Farmers Market www.olatheks.org

Saturdays, April 25th

through October 10th, at 7am and Wednesdays June-

September, 3pm-sellout.

One Nineteen Green Market: An Artisan Food

and Flower Market, One Nineteen shopping cen-ter at 119th and Roe. every

Wednesday from 3:00 –

6:00 p.m., May 5 through October 27.

Parkville Farmers Market The Parkville Farmers' Mar-

ket is located just South of the railroad tracks at English

Landing Park in Historic downtown Parkville. Open

from April to October

Wednesday, 3:00 p.m.-6:00 p.m. and Saturday, 6:00

a.m.

Shawnee Farmers Market The Shawnee Farmers mar-

ket is located at 11110

Johnson Drive in the City

Hall Parking Lot. The market

opens on the 1st Saturday in May and lasts until October

(7am-4pm).

The Farmer’s Market in Downtown Leawood

in Barkley Square at Park

Place. Wednesdays, 10 AM – 2 PM, May 12th – October

13th; 1-mile South of I-435

on Nall, enter on 117th (just North of AMC 20 theatre)

39th St. Community

Market www.39thStreetMarket.com

Wednesdays, 5 to 8 pm,

May – Oct

Troost Community Market www.TroostMarket.org Linwood Boulevard and

Troost Avenue (S.E. Corner parking lot,

across from Habitat Restore) Saturdays 9:00 a.m. – 1:00

p.m. June – September

Troostwood Youth Garden

5142 Paseo, Kansas City, Missouri 64110

Friday nights, 5 – 8 PM and Saturdays, 8 am to 2 pm,

May thru late October

Zona Rosa The Zona Rosa Farmers Mar-ket is open every Tuesday,

June 2nd through Septem-ber 29th from 4 to 8 p.m.

Located in the shady breeze-

way between Hot Topic and Victoria's Secret,

off of 86th Street.

Dr. Kat

Bowie

Clinical Psychologist

Live and Whole Food Nutrition Consultant

The Struan Center, LLCThe Struan Center, LLCThe Struan Center, LLCThe Struan Center, LLC 4044 Central, KC, MO

816-960-4525

www.thestruancenter.com


O kay, so last time we discussed a little bit

about Live and Whole Foods, which is

the new way of saying “raw vegan”. We dis-

cussed that raw foods were foods not heated

over 118 degrees, and do not include meat,

dairy or eggs.

So what’s the deal with not heating any-

thing above 118 degrees?

The information out there is that heating

foods above 118 degrees destroys the en-

zymes in the food. Why is that important?

Because every single function of the body

from the cells up depends upon enzymes. En-

zymes break down, separate, categorize, and

ship on down the line all the minerals, vita-

mins and nourishment that our cells need to

do all the things cells do. (Don’t you just love

serious doctor-talk?) So, in not heating our

food over the 118 degree mark we give our

bodies more to work with. You get more bang

for the buck, so to speak, if you are eating

raw vegan you actually need less food to get

more true nourishment for your body. This

means that you can eat less and get more

pure food for the money. Conversely, you can

also eat more and weigh less by eating raw

foods.

Huh?! Eat less, get more, eat more, weigh

less? Sounds like car salesman double-talk…

what?!

Okay, so here’s how it works: by adding

more raw food into your life, you actually in-

crease the amount of nourishment that your

body gets, therefore decreasing the cravings

for junk foods. The body eats for nourish-

ment, the mind eats for other reasons which

have more to do with emotions, etc. If after

eating a box of doughnuts you are still crav-

ing food, guess why? It is because your body

is still hungry for nutrition. It is not hungry

for sugary foods (That’s you, Puddin’ Head,

not your cells!). It needs nourishment. On the

other hand, if you are satisfying both your

nutritional needs (through live and whole

foods) and your emotional needs (through

tasty live and whole foods) then you will be

satisfied on all levels with less food, give your

cells and your body all the nourishment their

little membranes can handle and feed your

emotional needs at the same time. Gee, isn’t

that swell?

So, okay, that sounds pretty good, I

guess. But, I don’t know how to cook…I mean

fix…I mean prepare raw food. What do I do to

start this? Do I have to eat weird stuff like

seaweed and sprouts?

To start eating more live and whole foods,

how about just adding some “normal” foods

to your diet? Add a salad everyday…you know

that green stuff that is hiding under the salad

dressing? Try undressing it a little…uh, sorry

kids. Add just a little less salad dressing to

start. Then maybe make a big bowl of guaca-

mole. You can eat the guacamole with cu-

cumber slices, bell pepper slices, fresh sugar

snap peas, carrots, turnip slices or Salsa Flax

Crackers.

So, to start, here’s a tasty guacamole rec-

ipe…it’s raw…duh, guacamole is always raw,

unless somebody does something evil to it!

Kat Bowie, Psy.D.

(www.drkatbowie.com) is a

Clinical Psychologist specializ-

ing in the integration of the

Body, Mind, Emotions and

Spirit. She is currently study-

ing with Dr. Gabriel Cousens

on the subject of Spiritual Nu-

trition. Starting June 2010,

Dr. Kat will be teaching sev-

eral classes on Live and

Whole Food Nutrition and preparation. Dr.

Bowie and Dr. Raphael Smith are the owners

of The Struan Center, LLC located at 4044

Central St. KCMO

(www.thestruancenter.com). Dr. Bowie can

be reached at 816.960.4525 or through email

at [email protected].

Eating Live, Becoming Whole — by Kat Bowie

Gently Adding Live and Whole Foods Into Your Life

To start eating more live and whole foods, how about just adding some “normal” foods to your diet?

Add a salad every day… you know, that green stuff that is hiding under the salad dressing?

Dr. Kat’s Gua-Katmole

4 organic Avocadoes (cut open, take out seed, scoop out into a

bowl and mash with a fork, or if you really want to use your

hands, it’s okay by me)

3 organic green onions (y’all

call them Spring onions…that’s so cute. Chop them finely and use a

large part of the green tops, too.)

1 clove of fresh organic garlic

(chopped very finely)

1 small organic jalapeno pep-per (chopped finely…go ahead

put it in

there! Gee whiz, it’s just a little

warm…heck, add 2 if you wanna!)

10-12 organic cherry toma-toes (halved or quartered)

½ bunch organic cilantro

(roughly chopped)

1 organic lime (juiced)

Salt (Real Salt, Himalayan salt, Celtic salt–we’ll discuss salt later:

These next 2 ingredients are not

raw (gasp!)

dash of garlic powder

dash of Tabasco (Tabasco does-n’t have to be raw, it is holy and

sacred)

Mix all these wonderful ingredi-ents with joy and love and then

nourish your body, mind, emo-tions and soul by eating it with

even more joy and love.


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I t’s been two months and, as

promised, I’ve been allowing

myself to feel a little bit of hunger.

If you missed the last article or

need a reminder, let me summa-

rize. In my quest to lose 10

pounds, I realized that I rarely felt

my stomach growl and I noticed

that one of the reasons I avoided

hunger was because it was some-

how tied to a long ago broken

heart. So in an effort to dismantle

my connection between food and

emotions, and to get in touch with

my natural body signals, I experi-

mented with hunger.

How did I do? Well, I did not

starve, but I did feel a healthy

hunger in-between meals. I quickly

found that waiting too long to eat

breakfast did not feel right so I

started my day off with a light

breakfast and then if I felt hungry

later in the morning, I ate. This is

an improvement to my previous

breakfast routine where I ate the

same thing and same quantity re-

gardless of my hunger levels.

Lunch and my usual afternoon

snack are where I experienced the

most growth in my personal devel-

opment with emotional eating.

Since it was my habit to eat

around noon and 3 p.m., I wanted

to eat during those times, but if I

wasn’t hungry, I waited until I was.

I was uncomfortable with this wait-

ing process. All sorts of interesting

sensations arose. I felt anxious,

uneasy and deprived from my de-

sire to want something I couldn’t

have. I even worried that some-

how I would become shaky if I did-

n’t eat, yet I still wasn’t hungry. I

quietly laughed for putting myself

through such turmoil and drama.

It was funny to me that I would

be perfectly satisfied and happy

one moment and then the clock

would turn to 12 p.m. and sud-

denly I became aware of lunch and

I wanted to eat, but I was not hun-

gry. So I had to wait, and this was

where my suffering began. This is

also where the light bulb went off.

I realized I had two choices. I

could either eat to make the suf-

fering go away or I could deal with

what was causing the suffering—

my relationship to desires and

wants. Through many years of ex-

perience, I knew that eating would

be a temporary fix and would ulti-

mately lead to more eating. It be-

came clear that the most powerful

way to address this suffering would

be to address the root cause.

So how did I do it? First, I took

deep, slow breaths to bring me

from my uncomfortable state to a

calming state. Then, I got present

to the thoughts and experiences I

was having and simply observed

them and allowed them to be. I

didn’t make them wrong or wish

they’d go away. I didn’t try to

change them. I just watched them

appear and disappear and kept the

deep, slow breaths. I would tell

myself, “It’s natural to want. It’s

natural to desire,“ and I followed

with, “What is it that you really

want right now? What do you

really desire?”

Each time I asked, I got a dif-

ferent answer, but it was usually in

the realm of “I want to be passion-

ate, calm, happy, loved or success-

ful”. So you see, my experiment

with hunger led me to uncover and

get in touch with my truth and with

what really matters to me.

What about the 10 pounds and

what about my broken heart, you

might be asking? Well, I lost a few

lbs and in doing this experiment

with eating I saw a correlation to

my broken heart. As with food, I

wanted something I couldn’t have.

I also saw that I wanted to be

wanted (again, another desire).

When I asked the question of my-

self, “what is it that I really want in

regards to my broken heart?” My

heart answered, “I want to love

and I want to be loved.”

Who knew food experiments

could be so life transforming?!

Want to join me for the next

food experiment? For details and

to sign up, visit my website

www.gratitudekc.com.

Natalie George is

a Fitness and

Nutrition Vision-

ary. She is a cer-

tified personal

trainer, group

exercise instruc-

tor and holistic

nutrition consult-

ant. She founded

GratitudeKC and

is in the midst of bringing Cafe

Gratitude to Kansas City.

Food: A Path of Awakening — by Natalie George

A Little Bit of Hunger, Part II

Contact Jill Dutton ([email protected]) or

Chrissy Speer ([email protected]) to be

included in the Fall edition of

EATING WELL IN KANSAS CITY


I n August of 2007 I finally admitted to myself that I was very ill. I was tired all the time. I was eating

and drinking way too much and having problems with my monthly cycle. I was a mess! I was 38 years old, mother of two, living in down-town Lees Summit, MO. I was working as a self em-ployed house painter along with my husband and car-ried only major medical insurance. I knew that I needed to change my diet and had started trying to make some small changes by making what I thought were smarter choices. I quit smoking. At that point, I only smoked when I drank alcohol, but I drank too often. I stopped drinking coffee and tried to cut back on soda and alcohol. But I wasn't having much luck. I had been to the gynecologist several times and complained but all they ever wanted to do was put me on birth control pills. I started seeing an alterna-tive health practitioner that several of my friends and family liked. He prescribed lots of supplements and when I asked him about my diet he said, “I don't dis-cuss diet with my clients because none of them would come back”. I saw him a few more times before real-izing he was not a healer but a man that wanted to

sell me lots of supplements. By the time the holidays came around I was a stressed out mess. I was bleeding way too much with a never-ending period, and I was weak. I finally went to a walk-in clinic because my gynecologist couldn't get me in for a few weeks and was diagnosed with a large cervical polyp. I researched polyps and found out they are fairly common, rarely cancerous and easily removed as an out-patient. I made an appoint-ment to get it removed with my gynecologist. He did-n't like the way it looked and after a biopsy it was found to be cancerous. I was then sent to an oncolo-gist who gave me the choice of radiation or hysterec-tomy. I chose the latter. I thought I had no choice but to do the surgery and hope for the best. In my family, as in many, this seemed normal. My grandmother, mother, mother-in-law and many friends had already had their hysterectomies. It was the norm. I was scheduled for St. Patricks Day 2008. I thought this seemed lucky to me. A lucky hysterec-tomy! I even bought and read an e-book called “The Happy Hysterectomy”. We went to the hospital as a family and after being under anesthesia and being scoped I was staged as 2b inoperable cervical cancer. No hysterectomy for me! I was told that chemo and radiation therapy were my only option now. I was sent home to wait for Chemo Carol to call. I never went back to that oncologist or ever heard from him again. Chemo Carol did call though to in-form me that I didn't have the insurance to do the chemotherapy and radiation, at least not through that hospital. So, after finding some new friends and doing a lot of research, I took charge of my own health and healed myself. It took many drastic changes and lots of help and perseverance but it was totally worth it. It's been over two years now and I'm happier and healthier than ever and am glad I can share my story with you. In years past, I had tried to change my diet and had been vegetarian and even vegan hoping that these changes would help my weight and health is-sues. As a vegetarian I ate too many dairy products

and as a vegan I ate too much bread and pasta along with too much soy and processed foods. I continued to feel bad and gain weight. By the time I was diag-nosed with cancer, I had been eating and drinking whatever I wanted and had been at the same weight for a few years—overweight! When diagnosed, my symptoms included:

migraine headaches indigestion yellowing of eyes bad periods (too heavy, too long, spotting be-tween) overweight at 188 lbs. (I was obese with a BMI of 32, I wore a women's size 18 pants. I'm 5'4”) restless legs insomnia knee pain fallen arches chronic urinary infections uterine fibroids thinning hair skin break outs

low energy back pain (I thought I needed a breast reduction surgery) yeast infections toenail fungus depression anxiety large cervical polyp

Now that sounds like a lot, but I worked every day and thought everyone was living with pain. On TV and when talking to others, everyone seems to always have some kind of pain going on. I really didn't know that it was possible to live without pain. I took pain-killers, antacids, sleeping pills and other over the counter drugs almost daily. I also self -medicated with alcohol. After being deemed inoperable, I felt scared and hopeless. I didn't see it as the blessing that it was yet. But I began to after people started telling me about a woman in Lee’s Summit who had healed her breast cancer naturally. I had no idea that was even possible. I met with her husband and left feeling hopeful and with a new term to research “Healing Diet”. That day I cut out all meat, processed foods, caf-feine, alcohol and started the Budwig Protocol (includes some dairy). I felt better every day! Within a couple of weeks I found the Hippocrates Institute through a friend and read everything I could about a raw vegan or living foods diet. I then cut out all dairy. I also researched Hallelujah Acres, Gerson Therapy, Fred Bisci, Jay Kordich and Kriss Carr with the Crazy Sexy Cancer network along with many others. All of these healing lifestyles or diets had slight differences but all of them had no animal products, no processed foods, no preservatives and no or very little grains. I read about people all over the world that have healed themselves of all kinds of illnesses by adopting a healing diet. I ended up meeting several right here in the Kansas City area over the past two years. This lifestyle seems radical but it's actually very

simple. The basic principle is to eat nutritious, raw, alkaline vegetables, fruits, seeds and nuts, which are all easily digestible foods, while cutting out all the foods that take too much energy to digest and let your body heal. As time went on and I learned more, I did periods of juice fasting to further encourage my body to detoxify and heal quickly. I did colonics, ene-mas, body work, emotional work and about 100 other things too. But diet was the main and most important change. The main things I learned through this process:

• Fresh raw greens are so important that they

should be our primary food source. (I eat/drink green juices, smoothies, soups and salads daily.)

• The importance of probiotics through eating

cultured or fermented foods.

• Our body has the capacity to heal itself of

almost all illnesses when fed properly.

• Our higher power (God, Goddess, Mother

Nature, The Universe, etc.) has provided everything we need to be healthy and happy.

• Fasting can help speed up the healing proc-

ess.

• Your colon needs to be cleaned and stay

clean to be healthy. I lost 90 pounds while detoxing in the first 8 months and then gained back a healthy 10 pounds bringing my weight up to 108 (my high school weight). I now wear a size 2. I never have a head-ache or any other symptom or pain (unless I work out too hard). My hair has thickened, my skin and eyes cleared, my cycle has normalized. My body released my cervical polyp. I have been found to be cancer free and I can't imagine eating any other way now. My husband Loran and youngest son Jace, who is 18, have also adopted this style of eating. We all eat and enjoy a plant-based high-raw vegan diet. I was a living example to them and they couldn't argue with the results. The healing power of food is amazing! When we step away from processed foods, the results are rapid, drastic and undeniable. I hope through this column to help you learn about the many healing foods that have helped me and can help you, too.

Jane Van Benthusen is a

alternative cancer thriver. She, along with her husband and youngest son, teaches raw food classes, hosts a monthly potluck dinner in Lee's Summit, MO and offers alternative health support. You can learn more about her and her family at www.janevanbenthusen.com and www.greenstgoods.com.

Healing Foods — by Jane Van Benthuson

How I Learned About Healing Foods

After the cancer was deemed inoperable I felt scared and hopeless. I didn't see it as the blessing that it was yet.


209 S.E. Main Street209 S.E. Main Street209 S.E. Main Street209 S.E. Main Street

Lee’s Summit, MOLee’s Summit, MOLee’s Summit, MOLee’s Summit, MO

Open 11 a.m. to 1:30 a.m., Monday through Saturday Open 11 a.m. to 1:30 a.m., Monday through Saturday Open 11 a.m. to 1:30 a.m., Monday through Saturday Open 11 a.m. to 1:30 a.m., Monday through Saturday

816816816816----600600600600----5570557055705570

Family Owned Local Meats W

hat exactly does that

mean…. to go back to our

roots? For some it means going

back to where you were born and

raised or where you once lived. Or

perhaps a lifestyle or personal habit

you adopted, but over time lost

sight of or gave up on. But for me

and for the argument of this col-

umn, it means the way of eating.

Yes, going back to our roots, liter-

ally. Back to the simple, natural

way of eating… plant based foods,

grown in nutrient-rich soil with the

intention to nourish our bodies and

provide us with all we need to func-

tion and sustain ourselves. Not only

function and sustain ourselves, but

lead a happy and healthy life that is

free of sickness and disease.

My favorite quote and personal

philosophy is “Let food be thy

medicine, let medicine be thy

food.” by Hippocrates. What was

true hundreds of years ago is still

true today. Eating foods in their

natural state allows our bodies to

be filled with vitamins, minerals,

enzymes and the natural life force

they supply. They allow our bodies

to heal themselves.

Our human anatomy and physi-

ology is a powerful force. If we

treat it right, there is no limit to

what we are capable of. We can

reach a state of health physically,

mentally, emotionally and spiritu-

ally that we all ultimately strive for.

All we need to do is step out of the

way and stop poisoning ourselves

with harmful foods, drugs and sed-

entary lifestyles, so our plant-

based foods can be our medicine. I

believe our society is finally start-

ing to realize that we need to make

some changes in our diet and start

heading in a direction back to our

roots!

Take Whole Foods Market for

example. As the world’s leader in

natural and organic foods, they

have realized our nation’s epidemic

and have recently made a commit-

ment to promote health and well-

ness by implementing a Healthy

Eating program, Health Starts

Here, which focuses on four pillars

of health: plant-based, real foods

that are low fat and nutrient dense.

What a concept!

The following statement is from

an author, firefighter and 11-year

professional tri-athlete who has

been living this lifestyle for years.

He is the son of the famous heart

disease doctor, Dr. Caldwell Essel-

styn.

“A whole food, nutrient-packed,

plant-based diet, filled with fruits,

vegetables, whole grains and

beans—these are the life-changing

foods that will make you look bet-

ter, feel stronger and make you

bulletproof to Western disease as

well!" —Rip Esselstyn

So what exactly is a whole-

food, nutrient-packed, plant-based

diet? Well, I’m glad you asked. It is

a diet that is as real as it gets. A

diet of fresh, natural foods that

have not been highly processed,

refined or have any added pre-

servatives, sweeteners or coloring.

It is food that is unaltered and free

of all the harmful toxins found in

most conventional “boxed” food

items that we as a country eat far

too much of on a daily basis. It is

food that has so many health bene-

fits I couldn’t begin to list them all.

Plant-based foods are fruits, vege-

tables, nuts, seeds, whole grains

and beans. These are the live foods

that fuel our body!

This summer I want to chal-

lenge you to try a vegetable you’ve

never had before, find a new vege-

tarian recipe with your favorite in-

gredients or eat an extra serving of

fruit a day. You will be amazed at

the endless variety there is out

there AND at how great you feel. I

challenge you to go…..back to your

roots!

*The content in this article is a

direct opinion of Tracie Walker and

not in any way associated or based

on the feelings of Whole Foods

Market.*

Tracie Walker is a

raw food vegan and

has her own busi-

ness educating cli-

ents and catering

raw food. Tracie is

the Healthy Eating

Specialist at Whole

Foods Market off of

119th st. in Overland Park, KS. She

is working towards her Masters De-

gree in Nutrition and Dietetics and

also certificates in plant based nu-

trition. www.simplyrawlifestyle.com

Let Food Be Thy Medicine — by Tracie Walker

Back to Our Roots


Feature — by Jo Marie Scaglia

Become a “Super Foodie”

“Real Food” is something that grows from the Earth; wild salmon that swims freely, free-range chicken, grass-fed

beef. Genetically modified food (GMO), fast food, and most products with a bar code are not “real food.”

Diabetes, cancer and heart dis-ease are on the rise, but society remains unsure of how to tackle this problem and live healthy. So-ciety has the mindset that taking a “magic pill” is the solution. These “quick fixes” are not the answer. Eating for wellness, health, whole-ness, and prevention is the solu-tion. Getting back to the roots of “real food” will allow Americans to get healthy and stay healthy. Eat-ing well is a prime contributor to living well. Studies suggest a healthy diet may reduce the risk of degenerative disease by 30 percent or more. It’s as simple as incorpo-rating “real foods” into our daily diet. “Real Food” is something that grows from the Earth; wild salmon that swims freely, free-range chicken, grass-fed beef. Geneti-cally modified food (GMO), fast food, and most products with a bar code are not “real food.” Think of our grandmothers in the kitchen making meals from scratch using whole, fresh ingredients. That is “real food.” My mom cooked every meal from scratch. I have memories of going

to the City Market in the summer. If Mom was rushed, she would drive her Ford Pinto Wagon through the aisles and the farmers would pass fresh fruits and vegeta-bles to me and my brother through the back window. This was true curbside pickup, the old fashion way of food shopping. Growing up, I had a garden every summer. This was my original “organic garden.” I didn’t even know what “organic” meant at that time. I planted the seeds, watered and tended my garden every day. I would pick the vegetables and run into my mother’s kitchen to show-case my prized produce. This was “Real Food” in the purest form. Over the past 50 years, fast food has grown annually in popularity and the majority of foods found in grocery stores are pre-packaged, shelf-stable food that are full of chemicals, pesticides, hormones and genetic alterations. A “real food” diet will lead to a healthier population. Since opening The Mixx five years ago, I have learned, hands-on, how healthful food pro-vides the foundation for living a healthy and good life. Lately, I

have been studying about “Real Foods” called “Super Foods”. A “Super Food” is one that can aid in anti-inflammation and slow down the oxidation process that causes disease and rapid aging. Through my research, I have iden-tified some foods that will contrib-

ute to healthy living. Incorporating these foods into your diet may re-duce the risk of cancer, obesity, heart disease, diabetes and osteo-porosis as well as many other dis-eases. These foods will lead to a healthier life.

The U.S. Dietary Guidelines recommends that we consume 25 grams of fiber daily, yet the average American consumes a mere 11 grams

on any given day.

Tomatoes are a main component in the fight against

prostate cancer.

Blueberries are known as “brain food” with great ability

to improve memory.

Pumpkin is great to repair muscles after heavy exercise


Broccoli (Brussels Sprouts, Kale, Cauliflower, Swiss Chard, and Mustard Greens) is rich in Vitamin C and a great source for vegetarian iron. These greens come from the Brassica Family, considered true royalty when it comes to vegetables, and are major contributors in decreasing inflammation in the body. Spinach is high in plant derived Omega-3 fatty acids, Vitamins C, E and B6. It’s great to ward off hypertension! Whole Grains (Brown Rice, Oats, Wheat, Barley, Buckwheat, Millet, Quinoa, Kumut, Wheat Germ, and Flax Seed) contain fiber that aids in reducing the risk of heart disease and stroke. Oatmeal is great to lower cholesterol. Oranges are high in vitamin C, folate, fiber, potassium, and pectin. Pectin will help stabilize blood sugar and lower glucose absorption. Or-anges are one of the original “health foods.” Berries, whether fresh, frozen or dried, are great antioxidants. One to two cups of these super fruits is recommended daily. Blueberries are also known as the “brain food” with great ability to improve memory and keep your brain sharp. Orange Vegetables (Pumpkin, Carrots, But-ternut Squash, and Sweet Potatoes) are chock-full of essential nutrients. One carrot a day may reduce the chance of lung cancer by as much as 50 percent. Pumpkin is great to repair muscles after heavy exercise. Turkey may lower the risk of heart disease and cancer. The zinc found in turkey will strengthen your immune system. Skinless chicken breasts are a good alternative. Yogurt is a great source for probiotics (good bacteria) that create a healthy digestive system and bolsters your immune system. Tea is full of flavonoids, which induce mecha-nisms that may kill cancer cells and slow tumor invasion in the body. Studies show that tea may also aid in weight loss and heart health. Tea has been linked to fighting gum disease and cavities as well. Beans are one of the most potent sources of fiber. The U.S. Dietary Guidelines recommends that we consume 25 grams of fiber daily, yet the average American consumes a mere 11 grams on any given day. Ancient cavemen were known to consume 50 to 100 grams of fiber daily. In-corporating beans in your diet may reduce your chances of heart diseases, cancer, obesity, and diabetes.

Tomatoes are the main source of lycopene, a carotene linked to fighting cardiovascular dis-ease, cancer, diabetes, osteoporosis, and even male infertility. Tomatoes are also a main com-ponent in the fight against prostate cancer. Nuts are a great source of good fats packed with Omega-3 fatty acids, fiber, protein, Vita-min E, potassium, and B6. Nuts are great for good heart health and for reducing the risk of hypertension. Nut butters are great additions to your morning oatmeal or to spread over a slice of whole grain toast. Eating one ounce of nuts, five times a week, may reduce your chance of a heart attack by as much as 50 percent. It is time to become a “Super Foodie” for a better, healthier you. Incorporating just a few of these “Super Foods” into your diet will make a great impact in your health. With the influx of farmers markets, spring is the perfect time to explore all these great “Super Foods.” Happy eating!

Jo Marie Scaglia founded The Mixx in 2005 after a lifetime of love for cook-ing and restaurants. Hav-ing spent 10 years in San Francisco as a high-end

caterer, where she quickly became recog-

nized as one of the best in the business, Jo Marie moved back to Kansas City and quickly recog-

nized the area’s void for a much needed option of healthy, delicious and fast-casual cuisine. The Mixx was Jo Marie’s solution. Every dish on The Mixx’s menu is an

original creation of Jo Marie.

The Mixx has locations at 4855 Main Street in the Plaza Colonnade and 1347 Main Street in

the Kansas City Power & Light District.

Over the past 50 years, fast food has grown annually in popularity and the majority of foods found in grocery stores are pre-packaged, shelf-stable food that are full of chemicals, pesticides, hormones

and genetic alterations. A “real food” diet will lead to a healthier population.


“To you the earth yields her fruit,

And you shall not want if you but

Know how to fill your hands.”

~ Kahlil Gibran, The Prophet

W hen I look at a perfectly manicured all-

grass lawn, I think about how much more

useful it is to have a wild salad yard. Like learning

to appreciate brown rice over white, fresh green

beans over canned, and recyclable over dispos-

able, one can come to recognize and utilize many

valuable plants that grow in most organically

tended—or blessedly neglected—yards.

Granted, the first time I ventured out to pluck

a salad from my yard, I found myself grateful to

have the grocery store as back up. It took quite a

while to collect a worthy amount leaf by leaf.

Even by pre-terrorism prices, buying a bunch of

clean greens sounded cheaper by the square foot.

But the intrigue of wild abundance had taken

hold. It is quite satisfying to enjoy the value and

variety that grows just outside the door.

Dandelions lead the way in easy recognition,

abundant availability and overall usefulness. They

are widely eaten throughout much of Europe, but

still fought here as evil weeds. For all the effort to

get rid of them, a great alternative is to enjoy each

one, from flower to leaf to root. They are full of

vitamins and minerals and good for the liver. The

flowers can be used in salads, wine or jelly. The

leaves, less bitter in the early spring, are often used

in salads, but can be added like spinach in many

dishes like quiche. The roots can be cooked like

carrots (albeit little tiny white carrots) or roasted

for a coffee substitute (probably not a threat to

Starbucks favorite flavor).

Violet leaves and flowers are edible, too. An-

other very cooling plant, often found in yards is

Plantain.

Foraging has a learning curve. It’s important to

be totally sure what is edible and what is not.

Wild black raspberries, found in the woods and

open fields, have leaves that come in clusters of

three … as does poison ivy. Once recognized, they

are very easy to distinguish, but an important dis-

tinction it is!

The official way to identify plants is with their

flowers. Some pictures in the books and field

guides are clearer than others. Double check with

someone who knows for sure. Also, avoid eating

out of a lawn treated with chemicals or pesticides,

or ones immediately near busy roadways.

Edible flowers are an amazing way to add

color and interest to all sorts of meals. In the

springtime, when the first flowers bloom just as

the snow melts, garnish a salad with violets, dan-

delion petals and redbuds (from redbud trees). A

few weeks later, the white flowers of the black

locust tree boom. Older cookbooks suggest to fry

them in fritters. A fresher use is to simply top a

salad. The sweet-smelling flowers taste much like

they smell, and add a crisp sweet crunch. The

shoots, bulbs, buds and flowers of daylilies are

edible, as are the flowers of any herbs, such as

basil, oregano, chives and dill. Others edible flow-

ers include nasturtiums, impatiens, pansy, rose,

sunflower, violet and johnny jump-ups.

Below are recipes that incorporate edible flow-

ers and wild greens—a way to add a bit of close-

to-home wildness, leaf by leaf and petal by petal.

Breakfast Bagel with Yard Greens Breakfast Bagel with Yard Greens Breakfast Bagel with Yard Greens Breakfast Bagel with Yard Greens

and Edible Flowersand Edible Flowersand Edible Flowersand Edible Flowers

1 whole grain bagel

2 oz. cream cheese

2 eggs

2 whole slices of red onion

1 avocado, cut to ¼ inch slices

Yard greens: i.e. dandelion leaves, violet leaves,

plantain

Edible flowers: i.e. chive blossoms and impatiens

Slice bagel in half and toast to golden. Fry,

poach or scramble egg to your preference. Spread

1 oz softened cream cheese on each bagel half.

Top each with one circle of onion, half the avo-

cado slices and one egg. Garnish with wild greens

and edible flowers. Season to taste.

Feature — Article and Photos by Elizabeth Cutting

Wild Cooking from Your Yard

The first time I ventured out to pluck a salad from my yard, I found myself grateful to have the grocery store as

back up. It took quite a while to collect a worthy amount leaf by leaf.

Breakfast Bagel with Wild Greens and Edible Flowers


Raspberry Buttermilk Honey Ice Cream without Raspberry Buttermilk Honey Ice Cream without Raspberry Buttermilk Honey Ice Cream without Raspberry Buttermilk Honey Ice Cream without

Ice Cream MachineIce Cream MachineIce Cream MachineIce Cream Machine

¾ cup buttermilk

¼ cup wild black raspberries (or other berries

from market)

2 T. honey

2 drops almond extract

½ t vanilla extract

1 quart size zip lock bag

1 gallon size zip lock bag

¼ cup salt

4 cups crushed ice

Kitchen towel

Mix buttermilk, berries, honey and extracts

together and place in quart size plastic bag, leav-

ing as little air as possible, making sure it is very

securely closed. Put the quart size bag with the ice

cream mixture in the larger gallon size bag. Add

the salt and ice to the gallon size bag. Wrap all

this in a kitchen towel and swish for a while.

Soon you will have soft serve ice cream! Take the

quart size bag out of the larger bag and rinse

quickly in cold water to remove salt. Can cut a

corner from the ice cream bag and pipe to serve.

Wild Greens Salad with Nasturtium Wild Greens Salad with Nasturtium Wild Greens Salad with Nasturtium Wild Greens Salad with Nasturtium

and Orange Vinaigretteand Orange Vinaigretteand Orange Vinaigretteand Orange Vinaigrette

1 orange

½ shallot or 1 wild onion-minced

½ cup light olive oil or sesame oil

2 T. raspberry vinegar

Sea salt, freshly ground black pepper

Greens from yard or market

Nasturtiums or other edible flowers

Zest the orange. Juice ½ of the orange. Add

oil, vinegar, salt and pepper. Toss with greens.

Top with flowers.

Sautéed Daylily BudsSautéed Daylily BudsSautéed Daylily BudsSautéed Daylily Buds

2 cups daylily buds

1 T olive oil

1 clove garlic, minced

Seasoned sea salt

1 daylily flower for garnish

Gently heat olive oil in medium size skillet.

Add garlic and heat until golden. Add daylily buds

and sauté for several minutes, to desired doneness.

Finish with seasoned sea salt. Garnish with a full

daylily flower. Can also add raw or cooked slices

of the daylily petals from the fresh flowers.

Lemon Lavender Whole Wheat Honey CookiesLemon Lavender Whole Wheat Honey CookiesLemon Lavender Whole Wheat Honey CookiesLemon Lavender Whole Wheat Honey Cookies

1 cup butter

1 cup honey

2 ½ cups whole wheat flour

½ t vanilla Zest of 1 lemon 1 T lemon juice 2 T organic lavender flowers (or to taste) Cream together honey and butter. Add whole wheat flour. Add remaining ingredients. Spoon in walnut size portions onto ungreased cookie sheet. Flatten a little with a fork. Bake for about 10 minutes or until no longer shiny and beginning to brown on the bottom.

Elizabeth Cutting is a writer,

astrologer and seminar producer. She can be contacted

at 816-532-4727 or [email protected].

RESOURCESRESOURCESRESOURCESRESOURCES

Books:Books:Books:Books:

Gardon, Anne. 1994. The Wild Food Gourmet: Fresh and savory food from nature. Buffalo, NY: Firefly Books (US), Inc.

Gieskopf, Susan. 1979. Putting it up With Honey: A natural foods canning and preserving cook-book. Ashland, OR: Quicksilver Productions

Gibbons, Euell. 1962. Stalking the Wild Aspara-gus. Chambersburg, PA: Alan C. Hood & Com-pany, Inc.

Hitchcock, Susan Tyler. 1995. Gather Ye Wild Things: A Forager’s Year. Charlottesville: The University of Virginia Press

Lee, Deborah. 1989. Exploring Nature’s Unculti-

vated Garden. Austell, GA: Havelin Communica-

tions, Inc.

Weed, Susun S. 1989. Healing Wise. Woodstock, NY: Ash Tree Publishing

Peterson, Allen Lee. 1977. Edible Wild Plants. New York: Houghton Mifflin Company

Phillips, Jan. 1995. Wild Edibles of Missouri. The Conservation Commission of the State of Missouri

Tatum, Billy Joe. 1976. Billy Joe Tatum’s Wild Foods Cookbook and Field Guide. New York, NY: Workman Publishing Company, Inc.

Websites:Websites:Websites:Websites:

http://whatscookingamerica.net/EdibleFlowers/

EdibleFlowersMain.htm

http://www.wildmanstevebrill.com/

Nasturtium

Wild Black Raspberries

Plantain and Dandelion

Wild Garlic


Made with 95% local ingredients.

The Sicilian in me cannot resist the pun-

gent flavors of the "old-world". Lucky for

this "locavore", I am able to grow most of

the fabulous varieties of vegetables and

herbs that frequent my favorite sicilian

dishes. The following recipe is a variation

on the rustic pizzas I encountered in south-

ern Sicily with a healthful twist featuring a

whole wheat crust. Enjoy on a hot August

evening after the sun sets with a generous

glass of good red table wine.

100% Whole Wheat Pizza Crust

(makes enough crust for two

mid-size pizzas)

INGREDIENTS

1 package (2-1/4 teaspoons) dry active

yeast

1/4 cup warm water (100° to 115°)

1 tablespoon local honey

3-3/4 cups whole wheat flour (from Heart-

land Mill)

1 cup cool water

1 tablespoon olive oil

Pinch salt

Dissolve the yeast in the warm water.

Add the honey and let sit for 5 minutes,

until foamy. Put the flour in a large mixing

bowl and make an indentation in the center

for the wet ingredients. Add the olive oil

and salt to the cool water in the measuring

cup and mix. Pour the olive oil mixture,

then the yeast mixture into the flour and

mix with a wooden spoon until a sticky ball

begins to form. Transfer the dough to a

lightly floured surface. Knead vigorously for

8 - 10 minutes. Transfer the dough to an

oiled bowl. Cover with a moist towel. Place

in a relatively warm, draft-free spot and let

rise until doubled, about 1 hour. Punch

down the dough and knead again on a

lightly floured surface for 3 minutes. Divide

the dough into 2 equal portions (or desired

amounts) and roll them into tight balls.

Place on a tray, cover with a damp towel

and let rest for several hours at room tem-

perature, or overnight in the refrigerator.

An ideal way to bake a thin crust pizza

is on a pizza stone. If you have one, place

it in the oven and preheat to 475° F. To

form the crusts, roll or stretch each ball of

dough into a 12-14 inch circle. Place on a

pizza peel (a wooden board with a handle

used to slide the pizza onto the hot stone)

one at a time. If you do not have a pizza

stone, you can get a similar effect by using

a baking sheet that is preheated in the

same manner.

Toppings and Sauce

This is the fun part. Use whatever you

have in the garden or derive inspiration

from the following. I am not including

measurements and detailed directions at

this point because pizza making should be

fun and relaxed and vary with the mo-

ment....

*Slather on a home-made sauce of heir-

loom tomatoes, pepperoncini, basil, oreg-

ano, and thyme simmered to perfection

with a touch of brown sugar and cinna-

mon.

*Add roasted garlic and caramel-

ized tropea onions (a sweet, Italian red on-

ion with a glorious elongated shape), or go

crazy with thick slices of pan-fried

(orgasmic) eggplant that will be appearing

at your local farmers market come late

July.

* T o p o f f w i t h g r a t e d Taum

Sauk Cheese from Goatsbeard Farm (a

nutty aged goat cheese excellent for Italian

inspired dishes).

Slide the pizza onto the stone and bake

until nicely browned. About 12 minutes.

Repeat for the remaining pizza.

**Top with edible nasturtium flowers and

purple ruffles basil!!

Into the Kitchen — with Badseed

Rustic Sicilian “Summer-Time” Pizza

BADSEED

An Urban-Organic Farm & Market

Celebrating Local Food, Culture, &

Community

1909 McGee*KCMO*64108

www.badseedfarm.com


60 piece Veal Ravioli (Sysco

brand)

3 c Dried Forest Blend

Mushrooms (Shiitake, Porcini,

Oyster, Bolete, Wood Ear and

Sliced Shiitake)

1 c Green Onions, sliced into 2-

inch strips

1 c Red Bell Peppers, small

diced

1 c Green Bell Peppers, small

diced

2 c Yellow Squash, thinly sliced

rounds

3 T Chicken Flavor Base

1 tsp Parsley, chopped

1 tsp Oregano, dried

6 c Water

Cook ravioli in slated boiling

water for 8 to 10 minutes.

Drain and submerge in ice wa-

ter. Drain and set aside.

In a saucepan, boil water

and add chicken flavor base.

Turn down heat and let sim-

mer. Add dried mushrooms.

Simmer for 5 minutes until

mushrooms are soft. Add

parsley, oregano, bell peppers,

and yellow squash to broth.

Simmer for 2 minutes.

Place 8 pieces of veal ravioli

in pasta plate, pour in 8 ounces

of herbed chicken broth. Serve.

Portion Size: 8 to 10 ounces

(approx. 8 pieces of Ravioli)

Yield: 6 portions

Into the Kitchen — with Café Tempo

Veal Ravioli with Sautéed Vegetables

Make this beautiful salad

when summer tomatoes are at

their peak of flavor.

Ingredients 4 long, thick slices crusty

country bread

3 tablespoons plus 1 teaspoon

extra-virgin olive oil

1 large clove garlic, split

3 hearts of romaine, halved

lengthwise

4 large red tomatoes

4 medium yellow tomatoes

2 small red onions, halved

3 tablespoons red wine vinegar

3/4 teaspoon fine sea salt

3/4 teaspoon ground black

pepper

Chopped fresh oregano

Method Prepare a grill for medium-

high heat cooking. Brush bread

with 1 teaspoon of the oil and

grill until nicely marked, about

1 minute per side. Rub bread

slices on both sides with garlic;

discard clove. Set bread aside.

Place romaine, tomatoes

and onions on a baking sheet.

Drizzle with 1 tablespoon of

the oil and rub until vegetables

are coated all over. Grill, turn-

ing vegetables frequently with

tongs; cook lettuce until outer

leaves are just browned and

softened, 4 to 5 minutes, and

tomatoes and onions until sof-

tened and slightly charred, 7 to

8 minutes. Transfer vegetables

back to the baking sheet as

they are done.

In a small bowl, combine

vinegar, salt, pepper and re-

maining 2 tablespoons oil.

Thinly slice romaine, place on a

large platter and drizzle with

half the vinaigrette. Very

coarsely chop tomatoes and

onions, place in a large bowl

and toss with remaining vinai-

grette. Pile tomato mixture

over lettuce and sprinkle with

oregano. Cut bread into large

chunks and arrange around

edges of platter.

Serves 8

Nutrition Per serving (about 13oz/375g-

wt.): 170 calories (60 from

fat), 7g total fat, 1g saturated

fat, 0mg cholesterol, 340mg

sodium, 24g total carbohydrate

(5g dietary fiber, 10g sugar),

6g protein

Into the Kitchen — with Whole Foods Market

Grilled Tomatoes and Romaine

Café Tempo

Executive Chef Tim Johnson

At the Johnson County

Community College

Open to the Public

To make reservations for

parties of six or more, call

(913) 469-8500, ext. 4990.

For more delicious recipes,

visit WholeFoodsMarket.com.


Shitake Mushrooms with Greens

½ pound Shitake mushrooms

½ pounds baby bok choy

3 cloves garlic

1 teaspoon chopped fresh ginger

2 tablespoons soy sauce

1 teaspoon sugar

a little stock or water

vegetable oil

1 tablespoon cornstarch

2 teaspoons sesame seed oil

Blanche the bok choy and arrange on

the bottom of serving dish. Then stir -fry

the ginger and garlic in a little bit of vege-

table oil. Add the mushrooms, stock and

soy sauce, and simmer for 10 minutes.

Thicken sauce with cornstarch, then add

sesame seed oil. Place atop the bok choy.

Delicious!

Bo Lings Long Life Noodle Soup

Ingredients:

Rice Noodles- 4-6 ounces, dry; soak in cool

water

Stock

One whole chicken! Remove all skin, and

chop up breast meat.

Rinse the rest of chicken .

Boil 4 quarts of water. When boiling, add

chicken, bring water to boil. Keep on high

heat for 5 minutes, remove top layer of oil.

Reduce heat and let stock simmer for one

hour. Do not stir stock, it will get cloudy.

One clove garlic, peel, chop

Chicken breast meat, cut into strips

3 oz. medium shrimp, peel and de-vein

2 oz. fresh spinach, soak in cold water,

drain, then chop into smaller pieces.

2 eggs pan-fried, set aside

1 table spoon cooking oil

1 teaspoon sesame seed oil


pinch of salt and white pepper

To cook noodles:

Boil 3 qt. of water, when boiling, remove

rice noodles from cold water, add to hot

water, boil for three minutes, drain, rinse

with cold water and set aside.

In sauce pan or wok, heat to smoking, add

cooking oil, garlic, chicken meat, stir. When

meat turns white, add shrimp, and stir until

just turn pink. Add 5 cups of stock, season-

ing, and spinach. Turn off heat.

In 2 large bowls, put rice noodles on bot-

tom, ladle soup just finished, top with fried

egg.

Serve 2.

Ginger and Scallion Steamed Salmon

You will need:

6 ounces fresh salmon filet

1 ounce. fresh ginger, peel, slice and cut

into thin strips

3 stalks fresh green onions (scallions)

use white part, cut into long thin strips


2 tablespoons stock/water

1 teaspoon sugar

1 tablespoon cooking oil

Heat water in steamer until boiling, put fish

on plate, set inside steamer and cover.

Steam for 8 minutes in high heat. Remove

from steamer, discard any liquid and move

fish onto clean serving plate. Place fresh

ginger and green onions on fish. Heat

stock, soy sauce and sugar, spoon over

fish. Finally, heat oil and top the ginger and

scallions.

Into the Kitchen — with Bo Ling’s

Recipes from Richard Ng

Bo Ling’s

City Market

Zona Rosa

Overland Park

www.bolings.com


B ehind every splendid combination there is a story. For every ingredient selected there is reason. With

every dish that gets plated, a small work of art gets deliv-ered. Perhaps these are just a few reasons why The Mixx, and its creator/owner, Jo Marie Scaglia, have quietly, yet consistently reigned supreme in the ever-increasing, ultra-competitive industry of fresh, healthy eating. In a city that has historically been known for its stockyards, strip steaks and barbecue brilliance, how is it exactly that The Mixx—a contemporary, quick-casual, gourmet soup, salad and sandwich restaurant with a heavy west-coast influence—could have stolen the spot-light away from anything smoked, to anything but, be-coming the only local concept to be named to Fast Casual magazine's Top 100 Movers & Shakers list—two years in a row? "Simplicity," Scaglia says, which ironically seemed too simple an answer considering the level of success and staying power that The Mixx has shown. Anyone who has ever eaten at either of The Mixx's two locations surely would see that its success runs much deeper than Scaglia's artful approach to "simplicity" alone. Her never-ending attention to detail, for example, is obvious and impressive, and I have yet to meet another restaurateur who matches Scaglia's level of sincerity when it comes to her customers. It is her unprecedented sincerity, in fact, that allowed me the unique opportunity of getting to taste, discover

and learn about various ingredients that, to me, were new, worldly, and best yet, medicinal. Yes, medicinal. Because Scaglia knows I have psoriasis, a common skin disorder and auto-immune disease that triggers an inflammatory response, she has found ways to incorpo-rate natural anti-inflammatory and antioxidant-rich foods into various offerings that were designed specifically with me—and others like me (with similar conditions)—in mind. These healing foods are not only delicious and beauti-ful, but they are helpful, healing, and have caused me to feel great, knowing that I have done something so healthy for my body. These, it would seem, are much better explanations as to why The Mixx would have jumped a whopping 45 positions on the Movers & Shakers list, going from num-ber 97 in 2008, to number 52 in 2009. Arguably one of Kansas City's very best restaurants overall, don't be surprised if The Mixx were to leap an-other 45 spots in 2010, landing itself in the Top 10 of the country's best concept restaurants altogether. It would be well-deserved. Jo Marie Scaglia seems to be as much an artist as she is chef. She never received formal culinary training, and ultimately, that may have added to her success more than it has hindered it. She is, without doubt, one of the most talented people I've met when it comes to the craft of natural foods, and she has found a way to parlay the only art form with an ability to appeal to all of our known senses—including sight, sound, taste, touch and smell—and leave even the most boring and bland eaters with an indelible mark of appreciation for the food she serves. Perhaps it's no coincidence that Scaglia's roots stem from Italy, a country much less enamored with drive-thrus and fast-lanes than is the United States, making it fitting for people who dine at The Mixx to do so with a fuller knowledge of all that is involved in bringing food out of the earth and to the table. This is important to Scaglia, as is evidenced by her familiarity with customers, knowing nearly all by name, and for many, even their personal likes and dislikes. Of course, these things are seen as basic—or should I say "simple", to Scaglia when it comes to delivering what truly is a full food experience. Walk in to either of The Mixx's two locations—on the Plaza, or downtown in the Power & Light District—and you won't find anything that looks like it comes from a factory or laboratory. You will not find anything that is lacking of innovation either. In fact, it's Scaglia's innovative ability that allows her to turn "simple" into "spectacular". To put this is some perspective, take the delectable dinner Scaglia put together for me on a recent evening at The Mixx on the Plaza: To start, a crisp lettuce wedge was drizzled with a blend of olive oil, mustard, vinegar and blue cheese, then sprinkled with slivers of lightly-candied almonds and

dried cranberries. Next to that was a beautifully roasted halibut steak, moist and thinly glazed with garlic and balsamic, accompanied by the most visually-appealing, lightly-browned Brussels sprouts I have ever seen. A colorful plate of crostini—those little Italian toasts—topped with mascarpone and fresh berries, finished a meal that was "simply" spectacular. For what appeared to be such a sophisticated meal, it came together in a surprisingly short time, making it seem easy, yet creative, and absolutely satisfying. It brought pleasure to me, as well as to its maker, which is exactly, as Scaglia put it, "what she goes for every time." Scaglia has developed literally hundreds of recipes since opening the doors to The Mixx in 2005, many of which were designed with various occasions, people, seasons and even emotions in mind. And while many of these items may or may not ever make it on a menu that is already loaded with food brilliance, her mission re-mains the same: To bring delicious, natural, fresh, organic food to Kansas City, while creating dishes that have as much to do with lifestyle as they do taste. With a focus on flavor, quality of ingredients and presentation, the emphasis remains on simplicity. The results, they speak for themselves. Aaron Lerner, Performance Enhancement Specialist,

National Academy of Sports Medicine. [email protected]; 816.309.7047

www.TRAINSmartKC.com

Restaurant Profile — by Aaron Lerner

Simply Delicious

Walk in to either of The Mixx's two locations and you won't find anything that looks like it comes from a factory or

laboratory. With Jo Marie Scaglia’s special touches, there isn’t a lack of innovation, either.

The Mixx gives guests the opportunity to customize salads and sandwiches

to their distinct tastes.

Scaglia's innovative ability allows her to turn

"simple" into "spectacular".

Summer Edition

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