The Science of Soy - The East Viewpoints: Part A6 - Soy and Cancers in Japanese

By Kyle J. Norton(Draft article)

Soy foods, including tofu have been in traditional Chinese diet over thousands of year, according to Chinese literature. The reduced risk of chronic disease, including metabolic syndrome such as cardiovascular diseases, obesity and diabetes and lesser menopause symptoms in advanced age, may be aided by eating a lot of soy food accompanied with large portion of vegetables and fruits. Indeed, according to the study, only 10% of women in the East are experience symptoms of menopause in advanced age compared to over 70% of their Western counterparts.
According to Dr. Mark Messina, Ph.D., Soy foods contributed from 6.5%8 to 12.8%7 of total protein intake in older adult in Japan.(b)

The approval of cardiovascular benefit of soy by FDA in 1999 accompanied with the discovery of health benefits in clinical studies over past decade, prompted the promotion and advertisement of soy's health benefits in every aspect in Western society. Evidences could be seen by walking through the supermarkets and drug stores. Soy supplements and products such as tofu, soy milk, soy-based infant formula, and meatless “texturized vegetable protein” burgers were widely available. According to the United Soybean Board’s 2004–2005, 25% of Americans consume soy foods or beverages at least once per week, and 74% view soy products as healthy.

Today, the promotion of soy are no longer existed, it may be results of discovery of adverse effect in single ingredient and animal studies, as intake of soy is associated to induce risk certain mammary cancers and infertility. The publication of the result have drawn many criticisms. According to Thomas Badger, director and senior investigator at the Arkansas Children’s Nutrition Center in Little Rock, these effects are seen only under certain experimental conditions that are not likely to occur in humans—and therein lies the crux of the debate(a). Equol (4',7-isoflavandiol), an isoflavandiol metabolized from daidzein may be the causes, as 90% of Eastern population are equol producers but only 30% in the West.
The explanation of the positive effect of soy isoflavones in reduced risk of mammary cancers by University of Goettingen may be interesting, as researchers said" Most importantly, there is dispute as to whether isoflavones derived from soy or red clover have negative, positive or any effect at all on the mammary gland or endometrium. It is beyond any doubt that soy products may have cancer preventing properties in a variety of organs including the mammary gland. However, these properties may only be exerted if the developing organ was under the influence of isoflavones during childhood and puberty.

Soybean is the genus Glycine, belonging to the family Fabaceae, one of the legumes that contains twice as much protein per acre as any other major vegetable or grain crop, native to Southeast Asia. Now, it is grown worldwide with suitable climate for commercial profits.
Nutrients
1. Carbohydrates
2. Dietary fiber
3. Fat
4. Protein
5. Essential amino acid
6. Vitamin A
7. Vitamin B6
8. Vitamin B12
9. Vitamin C
10. Vitamin K
11. Calcium
12. Iron
13. Magnesium
14. Phosphorus
15. Potassium
16. Sodium
17. Zinc
18. Etc.
Phytochemicals
1. Isoflavones
2. Genistein
3. Saponins
4. Beta-sitosterol
5. Daidzein

I. Soy in Eastern population
A. The Japanese population
Japan, an island nation in the Pacific Ocean, lies to the east of the Sea of Japan, China, North Korea, South Korea and Russia, stretching from the Sea of Okhotsk in the north to the East China Sea and Taiwan in the south(1c). According to Moriyama, Japanese women and men live longer and healthier than everyone else on Earth, it may be result of healthier Japanese diet and lifestyle. According to the World Health Organization, the Japanese have an average of 75 years healthy living with disability-free, it may be due to average soy intake 10 to 70 times higher than in Western people(1a)(1b).

A6. Soy and cancers in Japan population
Cancer is a class of diseases in which a group of cells growing and multiplying disordered and uncontrollable way in our body, have become progressively worse and damaged other healthy tissues, sometimes spreads to other organs in the body via lymph or blood and results may be in death.

Epidemiological studies, linking soy and soy products in reduced risk and treatment have been contradictive(1)(2)(3)(4), but in Japanese population, soy and its products have been found effectively in reduced risks of and treatment of cancers, it may be result of equol producer status or long term exposure since childhoods. Some researchers suggested that it may be result of traditional Japanese diet with high in soy, vegetables, fish.

1. Breast cancer
Breast cancer (malignant breast neoplasm) is a cancer that starts in the tissues of the breast either from the inner lining of milk ducts (Ductal carcinoma) or the lobules (Lobular carcinoma) that supply the ducts with milk. there is also rare cases that breast cancer starts in other areas of the breast.
According to the evaluation based on a systematic review of epidemiologic evidence among the Japanese population, there is no associated of intakes of individual soy foods with the risk of breast cancer but evidence supported the biological plausibility of a protective effect of isoflavones on breast cancer risk(5). The study in the testing of oral administration of  IF-rich tablet (20 and 40 mg/day) on climacteric women,  showed  the product not only reduced risk of breast cancer but also improved of bone density, hypertension and climacteric symptoms, cardiovascular diseases, gynecological problems and possible immune potentiation(6)
Japanese women have lower incidence of and mortality from breast cancer, compared to Caucasians, it may be result of large amount intake soy protein and isoflavones, as high dietary intake of phytoestrogens, mainly in the form of soy products, can produce circulating levels of phytoestrogens that are known experimentally to have oestrogenic effects(7).

2. Lung cancer
Lung cancer is defined as a condition of the abnormal growth of the cells in the lung's tissue. Most common form of primary lung cancers are derived from epithelial cells. In Us, Lung cancer is the leading cause of cancer deaths, causing 158,683 people deaths, including 88,329 men and 70,354 women, according to 2007 statistic.
Soy intakes are associated to reduced risk of lung cancer with epidermal growth factor receptor (EGFR) mutations which play substantial roles in genesis and proliferation of non-small-cell lung cancers (NSCLCs), according to the Aichi Cancer Center Research Institute.(8). In Asian populations, not only Japanese, in the review of total of 11 epidemiologic studies that consisted of 8 case-control and 3 prospective cohort studies, although consumption of soy food is associated with lower lung cancer risk, intervention studies that use unified measures of soy intake are needed to fully characterize such an association due to different methods used to assess soy consumption across reviewed studies(9).
In deed, isoflavone intake was associated with a decreased risk of lung cancer in never smokers, but not in current or past smokers, according to a population-based prospective cohort study in 36,177 men and 40,484 women aged 45-74 y with no history of cancer at baseline in 1995-1999, conducted by the National Cancer Center Tokyo Japan(10).

3.  Bowel (Colorectal ) Cancer
Bowel cancer also known as colorectal cancer, is defined as a condition of the abnormal proliferation of cells in the colon, rectum, or vermiform appendix. Bowl is divided in 2 parts, the first part of the bowel, the small bowl, is involved with the digestion and absorption of food. The 2nd part, the large bowel which consist the the colon and rectum, is involved in absorption of water from the small bowel contents and broken down of certain materials in the feces into substances of which some of them to be re absorbed and reused by the body. Bowel cancer is relatively very common and slowly growing and progress cancer and in predictable way.
Bowel cancer is the third most commonly diagnosed cancer in developed countries, including US and Canada.
According to the Research Center for Cancer Prevention and Screening, National Cancer Center in Japan, the investigated the association between dietary soy and isoflavone intake and incidence of colorectal cancer in a prospective cohort study of 83,063 Japanese men and women, ages 45 to 74 years, intake of isoflavones, miso soup, and soy food was not associated with colorectal cancer in either men or women. By colorectal cancer subsite, the risk of proximal colon cancer in men decreased with increasing consumption of isoflavones, miso soup, and soy food  in Compared with men in the lowest quartiles of isoflavones(11) and High isoflavone intake was associated with reduced risk of CI and MI in Japanese women, especially in postmenopausal women(12).
But for patients with Acromegaly, a syndrome that results when the anterior pituitary gland produces excess growth hormone (GH), the risk colorectal cancer is increased substantially(13)(14).

4. Gastric cancer
Stomach cancer is defined as condition of abnormal growth of the mucus-producing cells of the inside lining of the stomach. Adenocarcinoma is the most common type of stomach cancer.
According to the National Cancer Center, Goyang, Korea, high level of consumption of non-fermented soy foods, rather than fermented soy foods, is associated to reducing GC risk, in the reviews of 20 studies assessing the effect of the consumption of fermented soy food on GC risk(15).
4-hydroxy-2 (or 5)-ethyl-5 (or 2)-methyl-3(2H)-furanone (HEMF), a chemical constituent from of Japanese-style fermented soy sauce, reduced hydrogen peroxide concentration in human polymorphonuclear leucocytes stimulated by arachidonic acid or 12-O-tetradecanoylphorbol-13-acetate,through inhibition of carcinogenesis in this system by acting at the post-initiation stage, in female rats(16). Long-term effect of shoyu (Japanese soy sauce), in rat study did not appear to be a carcinogen in the rat; its prolonged use impaired neither health nor longevity but with a mild gastritis(17).

5. Cancer of Endometrium/Endometrial Cancer
Endometrium is the inner lining of the mammalian uterus and very susceptible hormone change, particular to menstrual cycle. Endometrial cancer is a late adulthood cancer defined as a condition of which the cells of the endometrial lining of uterus have growth uncontrollable or become cancerous as a result of the alternation of cells DNA. It's the fourth most common cancer among women overall, after breast cancer, lung cancer, and bowel cancer.
Greater consumption of isoflavone-containing foods is associated with a reduced risk of endometrial cancer in this population of nonhysterectomized postmenopausal women(18).
 In support to the above, the University of Hawaii, in the study of Endometrial cancer cases (n = 332) diagnosed between 1985 and 1993 which were identified from the five main ethnic groups in the state (Japanese, Caucasian, Native Hawaiian, Filipino, and Chinese) through the rapid-reporting system of the Hawaii Tumor Registry, showed that plant-based diets low in calories from fat, high in fiber, and rich in legumes (especially soybeans), whole grain foods, vegetables, and fruits reduce the risk of endometrial cancer(20). According to the National Cancer Center, Tokyo, Japan, in the study of Forty nine thousand one hundred and twenty-one women of age 45-74 years who responded to a 5-year follow-up survey, researchers found that there was no evidence of a protective association between soy food or isoflavone intake and endometrial cancer risk(19).

6. Cervical Cancer
Cervix is the lower part of uterus that opens at the top of the vagina. Cervix acts an transition area for vaginal lining (squamous epithelium) change to uterus type (columnar epithelium) through the transitional area (squamous columnar epithelium) to host the development of the fetus. Cervical cancer is malignant neoplasm of the cervix uteri or cervical area caused by abnormal cells growth with alternation of cells DNA.
According to the study by, there was a the marginally significant inverse association between CIN3 and tofu and green leafy vegetables among Japanese women(21).

7. Prostate cancer
See The Science of Soy - The East Viewpoints: Part A3 - Soy and Prostate Cancer in Japanese Men

8. Thyroid Cancer
Thyroid is one of the largest endocrine glands found in the neck, below the Adam's Apple with the function of regulating the body use of energy, make of proteins by producing its hormones as a result of the stimulation of thyroid-stimulating hormone (TSH) produced by the anterior pituitary.
Thyroid cancer is defined as condition in which the cells in the thyroid gland have become cancerous.
According to the National Institute of Health Sciences, Tokyo, Japan, in the evaluation of the proliferating cell nuclear antigen labeling indices elevated in the ID diet(iodine-deficient diet) Female F344 rat groups suggest that isoflavones may not be involved in the mechanisms underlying the synergistic goitrogenic effect of soybean with iodine deficiency(22) but the study by showed the positive effect of dietary defatted soybean  in synergistically stimulated the growth of rat thyroid with iodine deficiency, partly through a pituitary-dependent pathway(23). No study was found in the search of the key word - soy and thyroid cancer in Japanese population" in  PubMed).

Taken altogether, Soy and its by products may be association to reduce risk and  for treatment certain cancers in Japanese population, including breast, lung, bowel, gastric, prostate, endometrial, cervical cancers, etc.  Due to lack of qualities of the studies found in PubMed, further study may be necessary to improve its validation even in Japanese population. As always, all articles written by Kyle J. Norton are for information & education only, please consult your Doctor & Related field specialist before applying.

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References
(1) Long-term exposure to dietary sources of genistein induces estrogen-independence in the human breast cancer (MCF-7) xenograft model by Andrade JE¹, Ju YH, Baker C, Doerge DR, HelferichWG.(PubMed)
(2) Genistein stimulates growth of human breast cancer cells in a novel, postmenopausal animal model, with low plasma estradiol concentrations by Ju YH¹, Allred KF, Allred CD, Helferich WG.(PubMed)
(3) Daidzein-estrogen interaction in the rat uterus and its effect on human breast cancer cell growth by Gaete L¹, Tchernitchin AN, Bustamante R, Villena J, Lemus I, Gidekel M, Cabrera G, Astorga P.(PubMed)
(4) The soybean peptide lunasin promotes apoptosis of mammary epithelial cells via induction of tumor suppressor PTEN: similarities and distinct actions from soy isoflavone genistein by Pabona JM¹, Dave B, Su Y, Montales MT, de Lumen BO, de Mejia EG, Rahal OM, Simmen RC.(PubMed)
(5) Soy intake and breast cancer risk: an evaluation based on a systematic review of epidemiologic evidence among the Japanese population by Nagata C¹, Mizoue T, Tanaka K, Tsuji I, Tamakoshi A, Matsuo K, Wakai K, Inoue M, Tsugane S, Sasazuki S; Research Group for the Development and Evaluation of Cancer Prevention Strategies in Japan(PubMed)
(6) Isoflavones for prevention of cancer, cardiovascular diseases, gynecological problems and possible immune potentiation by Watanabe S¹, Uesugi S, Kikuchi Y.(PubMed)
(7) Phytoestrogens and breast cancer--promoters or protectors? by Rice S¹, Whitehead SA.(PubMed)
(8) Soy consumption reduces the risk of non-small-cell lung cancers with epidermal growth factor receptor mutations among Japanese by Matsuo K¹, Hiraki A, Ito H, Kosaka T, Suzuki T, Hirose K, Wakai K, Yatabe Y, Mitsudomi T, Tajima K.(PubMed)
(9) Soy intake is associated with lower lung cancer risk: results from a meta-analysis of epidemiologic studies by Yang WS¹, Va P, Wong MY, Zhang HL, Xiang YB.(PubMed)
(10) Isoflavone intake and risk of lung cancer: a prospective cohort study in Japan by Shimazu T¹, Inoue M, Sasazuki S, Iwasaki M, Sawada N, Yamaji T, Tsugane S; Japan Public Health Center-based Prospective Study Group.(PubMed)
(11) Dietary soy and isoflavone intake and risk of colorectal cancer in the Japan public health center-based prospective study by Akhter M¹, Inoue M, Kurahashi N, Iwasaki M, Sasazuki S, Tsugane S; Japan Public Health Center-Based Prospective Study Group(PubMed)
(12) Association of dietary intake of soy, beans, and isoflavones with risk of cerebral and myocardial infarctions in Japanese populations: the Japan Public Health Center-based (JPHC) study cohort I by Kokubo Y¹, Iso H, Ishihara J, Okada K, Inoue M, Tsugane S; JPHC Study Group.(PubMed)
(13) The prevalence and associated factors of colorectal neoplasms in acromegaly: a single center based study by Yamamoto M¹, Fukuoka H, Iguchi G, Matsumoto R, Takahashi M, Nishizawa H, Suda K, Bando H, Takahashi Y.(PubMed)
(14) Risk of colorectal neoplasm in patients with acromegaly and its relationship with serum growth hormone levels by Matano Y¹, Okada T, Suzuki A, Yoneda T, Takeda Y, Mabuchi H(PubMed)
(15) Fermented and non-fermented soy food consumption and gastric cancer in Japanese and Korean populations: a meta-analysis of observational studies by Kim J¹, Kang M, Lee JS, Inoue M, Sasazuki S, Tsugane S.(PubMed)
(16) Inhibition of benzo[a]pyrene-induced mouse forestomach neoplasia and reduction of H2O2 concentration in human polymorphonuclear leucocytes by flavour components of Japanese-style fermented soy sauce by Kataoka S¹, Liu W, Albright K, Storkson J, Pariza M.(PubMed)
(17) Long-term effect of shoyu (Japanese soy sauce) on the gastric mucosa of the rat by MacDonald WC, Dueck JW.(PubMed)
(18) Legume, soy, tofu, and isoflavone intake and endometrial cancer risk in postmenopausal women in the multiethnic cohort study by Ollberding NJ¹, Lim U, Wilkens LR, Setiawan VW, Shvetsov YB, Henderson BE, Kolonel LN, Goodman MT.(PubMed)
(19) Soy food and isoflavone intake and endometrial cancer risk: the Japan Public Health Center-based prospective study by Budhathoki S¹, Iwasaki M, Sawada N, Yamaji T, Shimazu T, Sasazuki S, Inoue M, Tsugane S; JPHC Study Group(PubMed)
(20) Association of soy and fiber consumption with the risk of endometrial cancer by Goodman MT¹, Wilkens LR, Hankin JH, Lyu LC, Wu AH, Kolonel LN.(PubMed)
(21) Association between dietary calcium and vitamin D intake and cervical carcinogenesis among Japanese women by Hosono S¹, Matsuo K, Kajiyama H, Hirose K, Suzuki T, Kawase T, Kidokoro K, Nakanishi T, Hamajima N, Kikkawa F, Tajima K, Tanaka H.(PubMed)
(22) Lack of effect of soy isoflavone on thyroid hyperplasia in rats receiving an iodine-deficient diet by Son HY¹, Nishikawa A, Ikeda T, Imazawa T, Kimura S, Hirose M.(PubMed)
(23) Dramatic synergism between excess soybean intake and iodine deficiency on the development of rat thyroid hyperplasia by Ikeda T¹, Nishikawa A, Imazawa T, Kimura S, Hirose M.(PubMed)

Dehydroascorbic acid (DHA)(*) 12% concentration regained the youthfulness of Forearm between the Wrist and Elbow in stimulated reproduction of Collagen against Sagging skin

Kyle J. Norton

I have truly believed that scientists have found a natural ingredient for define-aging, but it was shelved as it offers no commercial value. If one is published with effectiveness more superior than the currently sold products, it may be a death spell to many companies which rely totally in selling cosmetic products.
Anti-aging and maintaining our youthful appearance has been researched throughout human civilization. Today, these researchers have become more aggressive as finding a workable agent may produce billions of dollars of profits to the found company. According to statistics, Global Anti-Aging Products Market will reach $291.9 Billion by 2015.

Dehydroascorbic acid (DHA)(*) 12% concentration may be a potent solution in regained the youthfulness of forearm between the wrist and elbow in stimulated reproduction of collagen against Skin sagging due to aging progression.

Abstract
Introduction
Skin aging is one of the most visible ageing processes that occur constantly in our skin organ. Many ingredients from synthetic and natural sources have been proven in studies to have certain effects on skin aging. In our previous study, Dehydroascorbic acid (DHA) at 4% showed a significant improvement in smoothing of the skin, skin elasticity, firming, disappearance of black and white heads, liver spots, pigmentation, and healing acne and acne scars. In this study, Dehydroascorbic acid (DHA) at 12% is tested for its effectiveness in stimulated reproduction of collagen in the forearm between the wrist and elbow.

Method of Experimentation
10 Patients at age 59 -60 (5 females and 5 males; 5 Caucasians, 3 Asians and 2 Africans) were recruited to test for aging process due to loss of collagen causes of forearm between the wrist and elbows.

Patients must also agree during the study that they will not to use any other topical products (such as including moisturizers, sunscreens, and fragrances, make-up and any facial procedures such as peels, facials, microdermabrasion, and injection of botulinum toxin type A or dermal fillers) but the testing solution. The study also examines the patient with any cosmetic surgery and/or medication use of which may interfere with the study, as well as history of facial skin diseases. All patients are also required to sign an informed consent. Solutions of Dehydroascorbic acid (DHA)(*)were remixed every 3 days in order to maintain their refreshness and concentration levels.
Patients were instructed to stir the solution well with wooden chopstick or ice cream stick and wear glove when apply the solution to prevent oxidation causes of brownness in the palm and figure nails due to high concentration of the solution, as well as to cover the applied areas before going out to extreme sunlight.
 Patients were also instructed to apply the provided solution on their forearm between the wrist and elbow for a duration of 12 weeks. Forearm up to the wrist examinations were conducted and recorded every 4 weeks.

Results
All patients completed the trial. Topical administration of Dehydroascorbic acid (DHA)(*) 12% showed  to stimulate the reproduction of collagen in enhancing the youthfulness of the applied area up to 95% in 4 patients

Conclusion
Treatment of concentrations of Dehydroascorbic acid (DHA)(*) at 12 %  exhibited a significant efficacy in rejuvenation of  the youthfulness of forearm between the wrist and elbow through reproduction of collagen  skin smoothing, elasticity, firming, probably through anti-inflammatory and skin absorption pathways, in doses, skin aging progression and durative depending manner. It may be used to rejuvenate the skin in other parts of the body. Since the experimental group is small in nature, further studies with a larger sample size are necessary to improve the ingredient’s validation.

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Introduction
Skin aging is one of the most visible aging processes that occur constantly in our skin. According to the Clinical Centre of Nis, certain plant extracts may have the ability to scavenge free radicals to protect the skin matrix through the inhibition of enzymatic degradation, or to promote collagen synthesis in the skin, and affect skin elasticity and tightness (a). Another study suggested that free radicals induced domino effects in production of reactive oxygen species and can react with DNA, proteins, and fatty acids causing oxidative damage and impairment of the antioxidant system, leading to injuries, damage of the regulation pathways of skin causing wrinkles, roughness, appearance of fine lines, lack of elasticity, and de-pigmentation or hyperpigmentation marks (b).
Walking through the drug and commercial cosmetic stores, one can see hundreds of anti-aging creams and products displayed. Many of them have also gone through certain studies for its efficacy with advertisement through media and celebrities. In fact, according to statistics, Global Anti-Aging Products Market will be worth $291.9 Billion by 2015.
Searching through the key word of Dehydroascorbic Acid (Oxidized Vitamin C, DHAA) and skin has yielded no related studies or clinical trials. It may be the result of the solution having no commercial value as it can be made by any cosmetic purchaser, or the studies indicate that L-ascorbic acid must be formulated at pH levels less than 3.5 to enter the skin with maximal concentration of 20% for optimal percutaneous absorption. But according to Dr. Douglas Q. Kitt, Dehydroascorbic Acid (DHAA) permeates stratum corneum at a rate up to 12 times faster than AA. This supports the concept that lower concentrations of DHAA in topical preparations can enhance skin vitamin C levels with less potential side effects (c).
Ingredient 1: Dehydroascorbic Acid (DHA) (vitamin C supplement oxidized form)
Vitamin C, also known as L-ascorbic acid, is a water-soluble vitamin found in fresh fruits, berries and green vegetables. It is best known for its free radical scavenging activity and regenerating oxidized vitamin E for immune system support. In skin aging, the vitamin may improve solar radiation protection and epidermal aging (1) through production of collagen due to its antioxidant activity (2)(3).
Epidemiological studies linking vitamin C in prevention of skin damage and aging have produced some certain results (3a)(3b)(3c), but the large sample size and multi-centred studies are necessary to validate its effectiveness. Vitamin C oxidized form or dehydroascorbic acid (DHA) processed antiviral and virucidal effects (23) showed to prevent H2O2-induced cell death by increasing the GSH levels mediated by the GPx and GR activities and PPP (17), and regulated neuronal energy metabolism, through facilitating the utilization of glucose via the PPP for antioxidant purposes (18) by increasing antioxidant potential in the central nervous system (19). Dehydroascorbic acid (DHA) may be a potential anti-cancer agent to treat aggressive cancers (20)(21). Dr. Toohey at the Cytoregulation Research said "rapidly-dividing tumour cells make unusually large amounts of homocysteine thiolactone and that administered dehydroascorbic acid enters the cells and converts the thiolactone to mercaptopropionaldehyde which kills the cancer cells" (22).
1. Plasma levels of vitamin C L-ascorbic acid is known for its effects on skin-whitening and against the anti-oxidation causes of skin aging. During the aging process, levels of vitamin C was found to slowly deplete according to the Tokyo Metropolitan Institute of Gerontology in the measurement of plasma and urine of C57BL/6 male mice during 3 to 30 months of aging(4). Therefore, restoration of physiological levels of vitamin C inside the cells might improve the lysosomal degradation (protection of cell from the degradative enzymes through protection of the cytosol) in the outflow pathway cells and prevent the pathogenesis of glaucomadegrade proteins(5).
Unfortunately, some researchers suggested that higher levels of circulating vitamin C may not provide protection against incident radiographic knee OA, and be associated with an increased risk of knee OA(6) and the ¹Panorama Research Institute and Regenerative Sciences Institute, insisted "careful attention to individual and family medical history and personal genomic data may prove essential to make wise dietary and supplement choices to be combined with exercise”(7).
2. The effects
According to the Minghsin University of Science and Technology, in doses of a dependent manner, the concentration of L-ascorbic acid induced absorption of the collagen solution in exhibition of smoothing wrinkles and clear up spots(8). Ascorbic acid (AA) is essential in stimulating collagen gene expression. In type 1 and type 4 collagen and SVCT2, the vitamin was found to enhance the expression of type 1 and type 4 collagens and SVCT2 mRNA in cultured human skin fibroblasts at 100 μM AA placed every 24h for 5 days to prevent depletion(9). The Chiang Mai University study also supported the effects of ascorbic acid in the anti-aging process through exhibition pro and active MMP-2 inhibitory(10). Other studies suggested the combined vitamins, including vitamin C in a single formulation had a slightly lower degradation rate and more stable formulations as compared to different preparations containing only one of the vitamins(11)(12). Amazingly, in vivo, application of vitamin C showed a significant reduction of oxidative stress in the skin, an improvement of the epidermal-dermal microstructure and a reduction of fine lines and wrinkles in aged skin within a relatively short period of time of product application(13). The Bruce and Associates study also insisted the effectiveness of vitamin C application over a 12 week period as the vitamin enhanced the overall intensity of pigmentation, fine lines and wrinkles, tactile roughness, and laxity with a 100% satisfaction of overall appearance of the tested subjects’ skin(14).
1. Skin roughness and Scaliness
Skin roughness due to aging is a result of dead skin cells shedding more slowly, and building up in the upper layer of skin causing skin complexion to become rough and dull. According to the University of California at San Francisco, they are the result of aging and anatomic site of which demonstrated a significant influence on skin roughness and scaliness(25). Another study suggested that frictional properties of skin are dependent on more than water content or non-apparent sweating and the role of sebum secretion may be one possible factor(26), or it may be result of depletion of surface lipid content(27).
2. Wrinkles
Wrinkles are also associated with aging, hormonal status, smoking, and intercurrent disease according to the study by the University of California-San Francisco(28). Some researchers suggested that vitamin C may play an important role in collagen production due to its antioxidant properties(28). Another study indicated a positive anti-wrinkle effect through consumption of a mixture of soy isoflavones, lycopene, vitamin C, vitamin E, and fish oil(29).
3. Skin elasticity and firming
Skin sagging is a result of a loss of collagen and elastin of the skin due to aging in combination with the dreaded pull of gravity. The study of a novel dietary supplement (Imedeen Prime Renewal) including soy extract, fish protein polysaccharides, extracts from white tea, grape seed and tomato, vitamins C and E as well as zinc and chamomile extract, showed to inhibit forehead, periocular and perioral wrinkles, mottled pigmentation, laxity, sagging, under eye dark circles, and overall appearance. After 6 months treatment, it was suggested that the formula may provide improved condition, structure and firmness of the skin in post-menopausal women(30). Other studies insisted that since vitamin C (Vit. C) in the form of L-ascorbic acid (Asc) can accelerate wound healing(33)(32) and protect fatty tissues from oxidation damage(33), it may play an integral role in collagen synthesis of reducing wrinkles and skin sagging(34)(35)
5. Liver and aging spots
Liver spot is a condition of brown or black spots appearing on the surface of the skin due to aging and exposure to ultraviolet radiation from the sun. According to skin care guides, high concentration of Vitamin C may improve the skin and lighten the spots(36). Other articles insisted that liver spots may be the result of a deficiency of vitamin C(37). According to the Duke University Medical Center, the application of topical solutions containing vitamins C and E provided protection for human skin against damage caused by ultraviolet radiation(38)(39)(40)(41).
6. Pigmentation
Skin pigmentation disorder is a result of damage most likely caused by UV sunlight, or unhealthy cells due to aging affecting the production of melanin. Vitamin C topical and by iontophoresis are found effectively in aiding post-laser hyperpigmentation  or short and long term treatment (42) for melism (43). In an experiment where 29 females with melisma enrolled for iontophoresis, a vitamin C solution was applied to one side of the face, while distilled water was applied to the other side as a control, treatment with colorimeter site showed a significant decrease in the luminance value, (a photometric measure of the luminous intensity per unit area of light) compared to that of the control site (44).
8. Acne and Acne scars
According to Dr. GEORGE E. MORRIS, M.D., in a study of 60 patients with acne being given 8 oz of citrus juice twice daily and vitamin C in 3 gm a day, after 4 months 43 showed improvement, 10 failed to show improvement and 7 did not return for follow up(45). Some articles showed that vitamin C may be effective in the reduction of the formation of acne scars through it’s anti-inflammatory and free radical scavenger activities(46), but no study has been found through searching on PubMed.

9. Back and White heads
Black and white heads are the result of a skin pore becoming clogged with sebum from the body's natural oil and becoming black heads if oxidized. No study has been found specifically for the key word vitamin C and back and white heads on PubMed.

10. Fine Lines
No study and been found.

Method
A total of 10p atients were recruited with ages ranging from 59 - 60 (5 Caucasians, 3 Asians and 2 Africans, and 5 females and 5 males) to test for the effectiveness in the difference of concentrations of Dehydroascorbic acid (DHA) at 12% ( 24000mg diluted into 100 mL of hot water which is let cool before refrigerating).

Patients are eligible to enter this study
Selection was based on those who had moderate to severe forearm wrinkles. Patients must also agree during the study that they will not to use any other topical products but the testing solution, such as moisturizers, sunscreens, fragrances, make-up, and any facial procedures such as peels, facials, microdermabrasion, and injection of botulinum toxin type A or dermal fillers. The study also examines the patient with any cosmetic surgery and medication use which may interfere with the study, as well as history of facial skin diseases. All patients are also required to sign an informed consent.
Patients were instructed to stir the solution well with wooden chopstick or ice cream stick and wear glove when apply the solution to prevent oxidation causes of brownness in the palm and figure nails due to high concentration of the solution, as well as to cover the applied areas before going out to extreme sunlight.
 Patients were also instructed to apply the provided solution on their forearm up to the wrist for a duration of 12 weeks. Facial skin examinations were conducted and recorded every 4 weeks.

Total patients study       Genders             Ages
Ethnicity                         5 Females,          59 - 60
5 Caucasians,                  5 Males,
3 Asians,
2 Africans

Initial examination
Based on scale of 0 - 4 (0 - Not applicable, 1 - Minimum, 2 - Mild, 3 - Moderated, 4 - Severe)
6 patients with wrinkle on the forearm between the wrist and elbow range from mild to moderated
4 patients with wrinkle on the forearm up to the wrist range from moderated to severe.

Treatment solution
1. Equipment's contained a solution provided or mixed by patients as instructed. All solutions were refrigerated to protect its effectiveness.
2. Solution was applied twice per day, once in the morning and once in the evening.
Patients applied the solution first to the affected areas using the sponge path containing Dehydroascorbic acid (DHA)(*) at 12% with little pressure to enhance the absorption for about 1 minute. The sponge path would then be cleared and the solution would be returned to the refrigerator.

Patients were also advised not to let the solution get into their eyes. If this did happen, patients were advised to use cold water to clean them out.

Outcome measure
The results will be measured 3 times:
1. The end of week 4
2. The end of week 8
3. The end of week 12
Patients were measured for the intensity of the applicable areas and to check for efficacy of the solution by comparing to the base line.

Results
Observation report
At the end of weeks 4
Dehydroascorbic acid (DHA)(*) at 12% concentration showed to exhibit the reproduction of collagen as follow
6 Patient with reduction of skin sagging of forearm between the wrist and elbow of 75%
4 Patient with reduction of forearm between the wrist and elbow of 80%

At the end of weeks 4
Dehydroascorbic acid (DHA)(*) at 12% concentration showed to exhibit the reproduction of collagen as follow
6 Patient with reduction of skin sagging of forearm between the wrist and elbow of 85%
4 Patient with reduction of skin sagging of forearm between the wrist and elbow of 90%

At the end of weeks 4
Dehydroascorbic acid (DHA)(*) at 12% concentration showed to exhibit the reproduction of collagen as follow
6 Patient with reduction of skin sagging of forearm between the wrist and elbow of 90%
4 Patient with reduction of skin sagging of forearm between the wrist and elbow of 95%

As the data indicates, patient satisfaction with the solution and the progression of skin sagging reduction.

Tolerability
Through over 12 weeks of application with the designed solution, no adverse effect has been reported in the group.

Discussion
Dehydroascorbic acid (DHA)(*) showed the most efficacy in enhanced smoothness, firmness, and elasticity of the skin through stimulation the production of collagen on forearm between the wrist and elbow, probably through its antioxidant activities via inflammatory pathways, and skin absorption property. It may be used in other parts of the body including facial skin.
The efficacy of the solutions indicated a logical thinking through maintaining healthy skin by preventing the loss of collagen due to aging is the most effective way to slow down the aging progression. Dehydroascorbic acid (DHA)(*) at 12%  concentration may provide us with more insight with this astonished result, but further study is necessary to rule out any adverse effect and improve its validation, due to small sample size.


Please make sure that you discuss the use of any topical solution in the study with your doctor or related field specialist before applying. Please Donate for funding the larger sample size study to improve the validation of this discovery.                            

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References
 (*) http://authors.library.caltech.edu/11677/1/BORjbc37a.pdf (The oxidation of ascorbic acid and its reduction in vitro and vivo)
(a) Skin ageing: natural weapons and strategies by Binic I¹, Lazarevic V, Ljubenovic M, Mojsa J, Sokolovic D.(PubMed)
(b) Phytoconstituents as photoprotective novel cosmetic formulations by Saraf S¹, Kaur CD.(PubMed)
(c) Topical Dehydroascorbic Acid (Oxidized Vitamin C) Permeates Stratum Corneum More Rapidly Than Ascorbic Acid by Douglas Q Kitt
(1) Active ingredients against human epidermal aging by Lorencini M¹, Brohem CA², Dieamant GC², Zanchin NI³, Maibach HI(PubMed)
(2) CAM use in dermatology. Is there a potential role for honey, green tea, and vitamin C? by Barbosa NS¹, Kalaaji AN².(PubMed)
(3) The science behind vitamins by Linder J.(PubMed)
(3a) Split-face study of topical 23.8% L-ascorbic acid serum in treating photo-aged skin by Xu TH¹, Chen JZ, Li YH, Wu Y, Luo YJ, Gao XH, Chen HD(PubMed)
(3b) Use of topical ascorbic acid and its effects on photodamaged skin topography by Traikovich SS.(PubMed)
(3c) Formulation and in-vivo evaluation of a cosmetic multiple emulsion containing vitamin C and wheat protein by Akhtar N¹, Yazan Y(PubMed)
(4) Ascorbic acid levels in various tissues, plasma and urine of mice during aging by Iwama M¹, Amano A, Shimokado K, Maruyama N, Ishigami A.(PubMed)
(5) Ascorbic Acid Modulation of Iron Homeostasis and Lysosomal Function in Trabecular Meshwork Cells by Xu P¹, Lin Y, Porter K, Liton PB(PubMed)
(6) High plasma levels of vitamin C and E are associated with incident radiographic knee osteoarthritis by Chaganti RK¹, Tolstykh I², Javaid MK³, Neogi T⁴, Torner J⁵, Curtis J⁶, Jacques P⁷, Felson D⁴, Lane NE⁸, Nevitt MC⁹; Multicenter Osteoarthritis Study Group (MOST)(PubMed)
(7) Trade-offs between anti-aging dietary supplementation and exercise by Mendelsohn AR¹, Larrick JW(PubMed)
(8) [The study of absorption efficiency and restoring effects of collagen and ascorbic acid on aged skin by fluorescence and reflection spectroscopy].[Article in Chinese] by Yang BW¹, Lin YM, Wang SY, Yeh DC.(PubMed)
(9) Ascorbic acid enhances the expression of type 1 and type 4 collagen and SVCT2 in cultured human skin fibroblasts by Kishimoto Y¹, Saito N, Kurita K, Shimokado K, Maruyama N, Ishigami A.(PubMed)
(10) Nanoscale gelatinase A (MMP-2) inhibition on human skin fibroblasts of Longkong (Lansium domesticum Correa) leaf extracts for anti-aging by Manosroi A¹, Kumguan K, Chankhampan C, Manosroi W, Manosroi J.(PubMed)
(11) Benefits of combinations of vitamin A, C and E derivatives in the stability of cosmetic formulations by Gianeti MD¹, Gaspar LR, Camargo FB Jr, Campos PM.(PubMed)
(12) Stability of vitamin C derivatives in topical formulations containing lipoic acid, vitamins A and E. by Segall AI¹, Moyano MA.(PubMed)
(13) Topical activity of ascorbic acid: from in vitro optimization to in vivo efficacy by Raschke T¹, Koop U, Düsing HJ, Filbry A, Sauermann K, Jaspers S, Wenck H, Wittern KP.(PubMed)
(14) Evaluation of a prescription strength 4% hydroquinone/10% L-ascorbic acid treatment system for normal to oily skin by Bruce S¹, Watson J(PubMed)
(15) Fatal vitamin C-associated acute renal failure by McHugh GJ, Graber ML, Freebairn RC.(PubMed)
(16) Ascorbic acid overdosing: a risk factor for calcium oxalate nephrolithiasis by Urivetzky M, Kessaris D, Smith AD.(PubMed)
(17) Dehydroascorbic acid prevents oxidative cell death through a glutathione pathway in primary astrocytes by Kim EJ¹, Park YG, Baik EJ, Jung SJ, Won R, Nahm TS, Lee BH.(PubMed)
(18) The oxidized form of vitamin C, dehydroascorbic acid, regulates neuronal energy metabolism by Cisternas P¹, Silva-Alvarez C, Martínez F, Fernandez E, Ferrada L, Oyarce K, Salazar K, Bolaños JP, Nualart F.(PubMed)
(19) Vitamin C crosses the blood-brain barrier in the oxidized form through the glucose transporters by Agus DB¹, Gambhir SS, Pardridge WM, Spielholz C, Baselga J, Vera JC, Golde DW.(PubMed)
(20) Expression and/or activity of the SVCT2 ascorbate transporter may be decreased in many aggressive cancers, suggesting potential utility for sodium bicarbonate and dehydroascorbic acid in cancer therapy by McCarty MF.(PubMed)
(21) Gelatin crosslinked with dehydroascorbic acid as a novel scaffold for tissue regeneration with simultaneous antitumor activity by Falconi M¹, Salvatore V, Teti G, Focaroli S, Durante S, Nicolini B, Mazzotti A, Orienti I.(PubMed)
(22) Dehydroascorbic acid as an anti-cancer agent by Toohey JI.(PubMed)
(23) Antiviral and virucidal activities of natural products by Arakawa T¹, Yamasaki H, Ikeda K, Ejima D, Naito T, Koyama AH.(PubMed)
(24) Topical L-ascorbic acid: percutaneous absorption studies, by Pinnell SR¹, Yang H, Omar M, Monteiro-Riviere N, DeBuys HV, Walker LC, Wang Y, Levine M.(PubMed)
(25) Use of topical ascorbic acid and its effects on photodamaged skin topography by Traikovich SS.(PubMed)
(26) Frictional properties of human skin: relation to age, sex and anatomical region, stratum corneum hydration and transepidermal water loss by Cua AB¹, Wilhelm KP, Maibach HI.(PubMed)
(27) Skin surface lipid and skin friction: relation to age, sex and anatomical region by Cua AB¹, Wilhelm KP, Maibach HI.(PubMed)
(28) Skin aging. Effect on transepidermal water loss, stratum corneum hydration, skin surface pH, and casual sebum content by Wilhelm KP¹, Cua AB, Maibach HI.(PubMed)
(29) Wrinkle reduction in post-menopausal women consuming a novel oral supplement: a double-blind placebo-controlled randomized study by Jenkins G¹, Wainwright LJ, Holland R, Barrett KE, Casey J.(PubMed)
(30) Effect of a novel dietary supplement on skin aging in post-menopausal women by Skovgaard GR¹, Jensen AS, Sigler ML.(PubMed)
(31) Vitamin C: a wound healing perspective, by Moores J.(PubMed)
(32) Nutrition 411: revisiting vitamin C and wound healing by Collins N.(PubMed)
(33) Ef[The study of absorption efficiency and restoring effects of collagen and ascorbic acid on aged skin by fluorescence and reflection spectroscopy].[Article in Chinese] by Yang BW¹, Lin YM, Wang SY, Yeh DC.(PubMed)
(34) Regulation of collagen synthesis in human dermal fibroblasts in contracted collagen gels by ascorbic acid, growth factors, and inhibitors of lipid peroxidation by Gessin JC¹, Brown LJ, Gordon JS, Berg RA(PubMed)
(35) Electroporation-mediated topical delivery of vitamin C for cosmetic applications by Zhang L¹, Lerner S, Rustrum WV, Hofmann GA.(PubMed)
(36) Liver Spot Removal: Vitamin C Products(Skin care guide)
(37) Lack of vitamin leads to brown spot on hand(livestrong)
(38) A topical antioxidant solution containing vitamins C and E stabilized by ferulic acid provides protection for human skin against damage caused by ultraviolet irradiation by Murray JC¹, Burch JA, Streilein RD, Iannacchione MA, Hall RP, Pinnell SR.(PubMed)
(39) UV photoprotection by combination topical antioxidants vitamin C and vitamin E by Lin JY¹, Selim MA, Shea CR, Grichnik JM, Omar MM, Monteiro-Riviere NA, Pinnell SR.(PubMed)
(40) Protective effects of topical antioxidants in humans by Dreher F¹, Maibach H.(PubMed)
(41) Effectiveness of antioxidants (vitamin C and E) with and without sunscreens as topical photoprotectants by Darr D¹, Dunston S, Faust H, Pinnell S.(PubMed)
(42) Successful short-term and long-term treatment of melasma and postinflammatory hyperpigmentation using vitamin C with a full-face iontophoresis mask and a mandelic/malic acid skin care regimen by Taylor MB¹, Yanaki JS, Draper DO, Shurtz JC, Coglianese M.(PubMed)
(43) Intravenous vitamin C in the treatment of post-laser hyperpigmentation for melasma: a short report by Lee GS.(PubMed)
(44) A randomized, double-blind, placebo-controlled trial of vitamin C iontophoresis in melisma by Huh CH¹, Seo KI, Park JY, Lim JG, Eun HC, Park KC.(PubMed)
(45) USE OF VITAMIN C IN ACNE VULGARIS  by GEORGE E. MORRIS, M.D.(Jama dermatology)

Recipes(4)

Recipes attributed to Company Coming salad by Jean Pare

1. Mid West Coleslaw
Nice creamy dressing, a bit more tart than some. Good
Shredded cabbage  6 cups,   1.4 L
Carrot, grated         1             1
Minced onion  2 tbsp.,  30mL
Salad dressing (or mayonnaise) 1/3 cup, 75 mL
Cooking oil   2 tbsp., 30 mL
Vinegar  1tbsp., 15 mL
Celery seed  1 tsp.,  1 mL
salt, sprinkle
Pepper, sprinkle
Combine cabbage, carrot and onion in salad bowl
Mix next 6 ingredients in small bowl. Add 3/4 of this cabbage mixture. Stir well, adding more if needed. Serve 8.

2. Cauliflower Salad
Small cauliflower, grated  1      1
Green onions, sliced          3      3
Carrot grated                       1      1
Salad dressing (or mayonnaise)  1/2 cup,  125mL
Milk 1tbsp., 15 mL
Salt  1/2 tsp., 2 mL
Grated cauliflower on medium or large grater. Combine in bowl with onion and carrot.
Mix salad dressing, milk and salt in measuring cup. Pour over cauliflower mixture. Toss lightly. Serve 6.

3. Sweet potato salad
Now this really is different. Go ahead and try it.
Cooking oil  2tbsp.,  30 mL
Pineapple juice  2 tbsp., 30mL
Lemon juice  1 tbsp., 15 mL
Salt        2tsp., 2 mL
Onion salt    1/4 tsp., 1 mL
Cooked sweet potatoes, cubed  3 cups, 700 mL
Pineapple tidbits, strained  14 Oz., 398 mL
Chopped celery  3/4 cups, 175 mL
Chopped celery  3/4 cups, 175 mL
Silvered almonds         1/4 cup, 50 mL
Combined cooking oil, pineapple and lemon juice in bowl. Add salt and onion salt. Stir. Add potatoes. Stir and allow to marinate about 1 hour.
Add pineapple, celery and almonds. Toss slightly. Makes 10 servings.

4. Quick cottage cheese
The most simple way to serve cottage cheese and still make it attractive. No limit. More of an idea than a recipe.
Cottage cheese
Paprika
Fill a pretty bowl with cottage cheese. Sprinkle with paprika. Serve.


5. Main macaroni salad
A good, creamy main salad
Macaroni or ready cut spaghetti  2 cups, 500mL
Chopped celery  3/4 cup,  175 mL
Sweet pickle relish  2tbsp., 30 mL
Grated onion ( or chopped green)  2 tbsp.,  30mL
Hard-boiled eggs, chopped (optional)  2,   2
Salad dressing     3/4 cup,  175 mL
Salt   tsp., 5 mL
Pepper  1/4 tsp.  1 mL
Radishes   3- 4, 3-4
Cook macaroni according to package direction. Drain very well. Cool. Add celery, relish, onion and pepper. Pour over salad. Stir. Chill.
Garnish with sliced of radish. Serve 6.

6. Jelly powder salad
A different taste salad. Try other gelatin flavor as well.
Whipped cream ( or envelope topping)  1 cup, 250 mL
Cottage cheese  1 cup, 250 mL
Crushed pineapple, drained  14 Oz., 398 mL
Lime flavored gelatin ( jelly powder)  1x3 Oz.  1x85 g
Fruit cocktail, grained  2x14 Oz., 2x398 mL
Chopped pecans or walnuts  1/2 cup, 125 mL
Whip cream until stiff.
Fold in cottage cheese pineapple, gelatin, fruit cocktail and pecans. Chill overnight. Serve 12.

7. Cottage fruit salad
Make a good breakfast or bunch salad.
Cottage cheese  2 cups, 500 mL
salad dressing (or mayonnaise) 1/4 cup, 50 mL
Crushed pineapple, we;; drained  14 Oz., 398 mL
Apple with peel, diced  1, 1
Chopped pecans or walnuts 1/2 cup, 125 mL
Lettuce cups  6,   6
Unpeeled apple slices, dipped in lemon juice  24 - 36
Maraschino cherries 6
Put cottage cheese into bowl. Stir in salad dressing. Add drained pineapple, apple and pecans. Stir
Scoop in lettuce cups. Arrange apple slices around sides. Top with cherry. Serve 6 - 8
Variation: add 1/2 cup (125 mL) raisins. Diced apple may be omitted or left in salad.

8. Soft fruit salad
Definitely an in season salad. Try it when ingredients permit
Banana, peeled and sliced    2
Papaya, peeled and sliced  1
Mango, peeled and sliced    1
Kiwi fruit, peeled and sliced  2
Orange, section or sliced 1
Sliced almonds, toasted (See note)  1/2 cup, 125 mL
Maraschino cherry juice  2 tbsp., 30 mL
Vinegar  1 tbsp., 15 mL
Cooking oil  1tbsp., 15 mL
Granulated sugar 2 tbsp., 30 mL
Combine first 4 ingredients in bowl.
Put almond, cherry juice, vinegar, cooking oil and sugar in small bowl. Stir. Pour over fruits. Toss slightly. Serve 8.
Note: toast almonds in 360 degree F (175 degree C) oven until golden, about 5 minutes.

9. Five cup salad
A great make from the shell salad. Quick, easy, tasty. Also known as Ambrosia Salad.
Canned mandarin orange, drained  10 Oz.  284 mL
Pineapple tidbits, drained 14 Oz. 398 mL
Coconut, medium or long thread 1 cup, 250 mL
Small marshmallows 1 cup, 250 mL
Sour cream  1 cup  250 mL
Red maraschino cherries whole or halves (optional)  6 - 10
Put all ingredients into bowl. Stir gently until well mixed. Turn into servi8ng dish. Decorate with cherries or mix the cherries in. Serve 6 to 8.

10. Spring salad
Takes just minutes to prepare this fruit, everyone enjoys
Lettuce cups 4 - 6
Orange sections, drained (or flesh)  10 Oz.  284 g
Banana sliced (see note)  2
Red grapes, halves. seeded  24
Whipping cream ( or 1 envelop topping) 1/4 cup,  50 mL
Salad dressing ( or mayonnaise)  1/4 cup  50 mL
Raisins  1/2 cup, 75 mL
Chopped walnuts or pecans ( optional)
Put lettuce on 4 to 6 plated
Arrange orange section, bananas and grapes on lettuce
Whip cream in small bowl until stiff. Fold salad dressing into whipped cream. Spoon over top of fruit.
Sprinkle with raisins and also with walnuts if you are using them. Serve 4 - 6.
Note: Dip banana in orange juice to keep from darkening.

11. Banana salad
Bring the tropical to the table. The kids love it.
Banana  3
Finely chopped walnuts or pecans lettuce leaves 1/2 cup, 125 mL
Whipped cream ( or 1/4 envelope topping) 1/4 cup, 50 mL
Salad dressing ( or mayonnaise) 1/4 cup,  50 mL
Cut banana in half crosswise, then in half lengthwise. Dip each piece in lemon juice. Roll in walnuts and arrange on lettuce leaves. This can be done on one large plate or on individual small plates.
Whip cream until stiff. Mix in salad dressing. Spoon over bananas. Serve 6.
Variation: Omit walnuts. Roll in toasted coconut.

12. Small salad
Enough for on serving. Simple to increase
Lettuce leaves ( or shredded lettuce)  1
Pear or peach half  1
Cottage cheese 2-3 tbsp.  30 - 45 mL
Paprika, sprinkle
Put lettuce leaf on plate. Placed pear or peach half side up. Spoon scoop of cottage cheese in center. Sprinkle paprika over top. Serve 1.

13. Smaller salad
A simple serving which can be easy multiplied.
Lettuce leaves ( or shredded lettuce)  1
Pear or peach half  1
Salad dressing ( or mayonnaise)
Medium Cheddar cheese, grated for sprinkling
Put lettuce leaf on plate. Placed pear or peach half side up. Spoon dollop od salad dressing in center. Sprinkle with cheese. Serve 1.

14. Old fashioned waldorf
Just as good as way back then. Dressing is delicious
Diced peeled apple 1 cup, 250 mL
Chopped celery  1 cup, 250 mL
Halved and seeded red grapes  1/2 cup, 125 mL
Chopped walnuts  1/2 cup,  125 mL
Dressing whipping cream ( or 1 envelope topping) 1 cup,  250 mL
Granulated sugar  1/4 cup  60 mL
Vinegar  3 tbsp.,  50 mL
Combine apples, celery, grade and nuts. Stir.
Whip cream until almost stiff. Add sugar. Beat in vinegar slowly. Pour over apple. Fold together. Serve 4.

15. Fruit snack
This is the thing when appetites call for something light. Make it right from the shell, add toast or muffins and your snack is complete.
Pineapple, chunks, drained, reserve juice  14 Oz. 398 mL
Canned Mandari9n oranges, drained 10 Oz. 284 mL
Bananas sliced 2
Combine pineapple, orange and banana together in bowl. Spoon on a bit of the pineapple juice or serve it separate container. Serve 2 - 3.

16. Peach pie salad
An unusual way to begin a salad. It is so good
Peach pie filling  19 Oz. 540 mL
Pineapple tidbits, drained  14 Oz.  398L
Fruit cocktail, grained  14 Oz. 398 mL
Bananas, sliced  2
Seedless green grapes  1cup, 250 mL
Small marshmallows  1 cup, 250 mL
Put pie filling into bowl. Stir in drained pineapple and fruit cocktail. Add sliced bananas. Add grapes and marshmallows. Stir together. Turn into a pretty serving bowl and chill several hours bedsore serving. Serve 15.
-----------------------------------------------------------------------------------------------------------------------
Raw, Quick and delicious! 5 ingredient recipes in just 15 minutes by Douglas McNish, Published by Robert Rose. You can visit them at www.robertrose.ca

1. Orange Marmalade
This marmalade is a great addition to raw breakfast bowls. Try it stirred into Cinnamon. Crunch Cereal, Almond Ginger Apple Hemp Cereal on Breakfast Porridge or spread it on Rise and Shine Bar.
Tips:
To soak the dates for this recipe, place in a bowl and add 2 cups (500 mL) hot water. Cover and set a side for 10 minutes, Drain, discarding soaking liquid.
2 tbsp. finely grated orange zest  30mL
2 cups chopped orange segments  500mL
1 cup chopped pitted dates, soaked
in a food processor fitted with the metal blade, process orange zest, orange segments and soaked dates until smooth, Transfer to a bowl. Serve immediately or cover and refrigerate for up to 3 days. make 2 cups (500mL)
Variation
Orange ginger marmalade
Add 1/4 cup (60mL) chopped peeled gingerroot to the mixture.

2. Red velvet smoothie
A sweet and earthy blend of fresh beet juice and rich coconut butter, accented with aromatic vanilla, this smoothie is simple delicious.
Tips:
Fresh beet juice can be used to color many different foods, such as cakes, muffins, and pastries or even clothing fibers such as cotton.
Coconut butter is a blend of coconut oil and coconut meat. You can usually find it in natural foods stores next to the coconut oils.
When purchasing raw vanilla extract look for alcohol; free extract to avoid the taste of raw alcohol in your smoothie.

3/4 cup filtered water  175mL
1/4 cup fresh beet juice  60mL
3 tbsp. coconut butter 45mL
1tbsp. raw cacao powder 15 mL
2tsp. raw vanilla extract  10mL
1 banana
In the blender, combined water, beet juice, coconut butter, cacao powder, vanilla and banana. Blend at high speed until smooth. Serve immediately. make 11/2 cups (375mL)
Variation: For a creamer smoothie, substitute an equal amount of fresh Nut Milk or hemp Milk for water.

3. Peachy Plum smoothie
This smoothie is one of my all-time summer favorite. The unique flavors of juicy peaches and ripe plum are spiced up by a hint of cinnamon.

Tips
You can substitute Hemp Milk for Nut Milk.
To remove the stone from a peach, sliced around the middle with a paring knife, cutting the fruit into
two equal halves. If the peach is ripe, you can easily lift out the stone with your fingers.
3/4 cup Nut Milk  175mL
1/2 cup sliced peach 125 mL
1/2 cup sliced plums 125mL
1/4 tsp. ground cinnamon 1mL
dash raw vanilla extract Dash
In a blender combine nut milk, peach, plum, cinnamon and vanilla. Blend at high speed until smooth. Serve immediately. Make 11/2 cups (375mL).

4. Watermelon peach smoothie
This smoothie screams "Summertime" with its blend of juicy, sweet peach and banana, refreshing watermelon and cooling mint.
Tips:
If your banana ripen too quickly remove the peels and store them in the freezer for the next time you want a cold creamy smoothie.
To boost the protein content of your smoothie, try adding a scoop of your favorite protein powder --- I prefer hemp or sprouted brown rice protein. Both are available in natural foods store and well-stoked supermarket. Not all are raw though, so be sure to read the labels.
When stone fruits become ripe, stone them in the refrigerator. This slowdown the ripening process, so they will keep for up to a week.
1 cup chopped seeded watermelon  250 mL
1/2 cup sliced peach  125mL
1 banana    1
2 chopped pitted date 2
2tbsp. fresh mint leaves  30mL
In a blender, combine watermelon, peach, banana, dates and mint. Blend at high speed until smooth. Serve immediately.
Make 11/1 cup (375mL)
Variation: Frozen Blueberry watermelon, peach smoothie - Substitute 1/2 cup (125mL) frozen blueberries for the banana and a punch of ground cinnamon for the mint.

5. Mango papaya lime smoothie
This smoothie is a  tropical blend or juicy mango, ripe papaya and tart lime juice- perfect on warm-weather days.
Tips You can substitute hemp milk for nut milk
to peel and chop a mango cut a small slice from the top and bottom of the fruit to make flat end. Using a vegetable peeler, carefully peel away the skin. Stand the mango upright on a cutting board. Using a chef's knife, run the blade through the fresh, taking approximately three slices from each of 4 sides. When you are close to the stone use a paring knife to remove any remaining fresh from around the middle.
1 cup nut milk 250mL
1/2 cup chopped peeled mango  125 mL
1/2 cup chopped peeled papaya  125mL
3tbsp. freshly squeezed lime juice 45mL
Dash raw vanilla extract  Dash
In the blender, combine nut milk, mango, papaya, lime juice and vanilla. Blend at high speed until smooth. Serve immediately. Make 2 cups (500mL).
Variation: Substitute papaya with equal amount of chopped cantaloupe or additional mango.

6. Melon Me smoothie
Drink this sweet smoothie first thing in the morning. the fiber in the melon will keep you feeling full until lunch hours.
Tips:
To ripen bananas quickly, place them in a paper bag with an uncut apple and tightly fold over the end of the bag. The apple will emit ethylene gas, which helps to speed ripening. Place the bag in a warm, dry area until the bananas are ripe.
To boost the protein content of your smoothie, try adding a scoop of your favorite protein powder -- I prefer hemp or sprouted brown rice protein. Both are available in natural foods store and well-stocked supermarket. Not all are raw, though, so be sure to read the labels.
1 cup chopped honeydew melon  250 mL
1/2 cup chopped cantaloupe  125 mL
1 banana  1
1 pitted date, chopped
1/4 cup filtered water 60mL
Dash raw vanilla extract  Dash
In a blender, combine honeydew, cantaloupe, banana, date, water and vanilla. Blend at high speed until smooth. Serve immediately. make 11/2 cups (375mL)

7. Melon lime smoothie
Juicy melon, fresh lime juice and tropical coconut oil make this a sweet, refreshing --and nutritious - smoothie for warm summer days.
Tips;
Coconut oil is solid at room temperature. It has a melting temperature of 76 degree F (24 degree C), so it is easy to liquefy. To melt it, place in a shallow glass bowl over a pot od simmering water.
To boost the protein content of your smoothie, try adding a scoop of your favorite protein powder -- I prefer hemp or sprouted brown rice protein. Both are available in natural foods store and well-stocked supermarket. Not all are raw, though, so be sure to read the labels.
1 cup Nut milk  250mL
1/2 cup chopped honeydew 125mL
3tbsp. freshly squeezed lime juice  45mL
2tbsp. melted coconut oil 30mL
1/4tsp. raw vanilla extract
In a blender combine nut milk, melon, lime juice, coconut oil and vanilla. Blend at high speed until smooth. Serve immediately. Make 2 cups (500mL)
Variation: If you prefer a sweeter smoothie. add 1 to 2 tbsp. (15 - 30mL) raw agave nectar to taste.
Substitute an equal amount of cantaloupe for the honeydew melon and 1tbsp. (15mL)coconut butter for coconut oil.

8. Citrus explosion smoothie
This tart refreshing smoothie is a perfect way to start your day. Enjoy it with Rise and Shine Bars or breakfast porridge.
Tips:
For a creamer smoothie, substitute an equal amount of fresh nut milk or hemp milk for water.
To yield the maximum juice from citrus, allow them to sit at room temperature for 30 minutes, before juicing. Once the fruit is at room temperature, use the palm of your hand to roll it on the counter to release the juices before slicing and squeezing.
Single serve blender with travel lids make it easy to take a smoothie with you on the go to pack for travel. Check your local home or kitchen supply store for these handy appliances.
1/2 cup filtered water 125mL
1 banana   1
1/4 cup freshly squeezed orange juice 60mL
3tbsp. freshly squeezed lemon juice 45mL
2tbsp. freshly squeezed lime juice 30mL
In a blender, combine water, banana and orange-lemon and lime juiced. Blend at high speed until smooth. Serve immediately. Make 11/4 cup (300mL)
Variation: Substitute 1/4 cup (60mL) fresh grapefruit segment for lime juice.

9. Kiwi coconut lime smoothie
A creamy blend of tart citrus, sweet kiwifruit and rich coconut. this smoothie is a satisfying midday pick-me-up for when you are feeling peckish.
Tips:
You can substitute hemp milk for nut milk.
Use kiwifruit that are soft and ripe. To extract the fresh from kiwifruit, use a paring knife to remove a small amount of the skin from the bottom. Carefully insert a small spoon ( a grapefruit spoon is ideal) between the fresh and the skin and rotate it until the skin become loose. Scoop out the fresh.
Coconut oil is solid at room temperature. It has a melting temperature of 76 degree F (24 degree C), so it is easy to liquefy. To melt it, place in a shallow glass bowl over a pot od simmering water.
1 cup Nut milk  250mL
3 whole kiwifruit, peeled  3
1 banana     1
3tbsp. freshly squeezed lime juice  45mL
3tbsp. melted coconut oil 45mL
In a blender, combine nut milk, kiwi, banana, lime juice and coconut oil. Blend at high speed until smooth. Serve immediately. Make 11/2 cups (375mL).
variation: To make this smoothies even creamier, substitute 2 tbsp. (30mL0 coconut butter for the coconut oil.

10. Date me smoothie
Enjoy this creamy treat on it own as a snack or for breakfast, serve with cinnamon crunch cereal or painted fruit.
Tips: If the date you are using are hard, they may not blend easily. Prior to blending, place in a bowl with 2 cups (500mL) hot water. Cover and set aside for 10 minutes to soften. Drained, discarding liquid.
There are numerous varieties of dates, but Medjool is my favorite. Although they are generally more expensive. Medhjool are larger, softer and ideal for using in raw food recipe.
1 cup nut milk 250mL
1 banana   1
6 chopped pitted dates   6
1/2 tsp. raw vanilla 2mL
1/4tsp. ground cinnamon  1mL
In a blender, combine nut milk, banana, dates, vanilla and cinnamon. Blend at high speed until smooth. Serve immediately. Make 1/12 cups (375nmL)
variation: For a smoothie that even more filling. add a scoop of your favorite protein powder.

11. Butter me Ripple smoothies
This creamy smoothie taste just like the ice cream it's named after. Filling and delicious, the blend of rich date, sweet agave nectar, aromatic cinnamon and creamy almond butter makes this the perfect breakfast for when you are on the go.
Tips You can substitute hemp milk for the nut milk
To boost the protein content of you smoothie, try adding a scoop of you favorite protein powder -  I prefer hemp or sprouted brown rice protein. Bothe are available in natural food store and well stocked supermarket. Not all are raw though, so be sure to read the labels.
11/2 cup Nut milk  375 mL
69 chopped pitted dates   6
1/4 cup raw almond butter 60mL
2tbsp. raw agave nectar  30mL
1/4 tsp. ground cinnamon  1mL
In a blender, combine nut milk, dates, almond butter, agave nectar and cinnamon. Blend at high speed until smooth. Serve immediately. Make 2cups (500mL)

12 Cinnamon Goji Cream Smoothies
This smoothie is a sinfully sweet blend of nutritious goji berries, tropical coconut and warming cinnamon. Enjoy it on cooler days when you are craving something rich and satisfying.
Tips:
Goji berries are small native to China and Tibet. They have a mildly sweet favor and are great addition to smoothie. You can find them in natural foods store and most well stocked grocery store.
Coconut oils is solid in room temperature. it has a melting temperature of 76 degree F (24 degree C), so it is easy to liquefy. To melt it, place in a shallow glass bowl over a pot of simmering water
 1 cup nut milk  250mL
1 banana   1
1/4 cup goji berries 60mL
2tbsp. melted coconut oil 30mL
1/4 tsp. ground cinnamon
In a blender, combine nut milk, banana, goji berries, coconut oil and cinnamon. Blend at high speed until smooth. Serve immediately. Make1/12 cups (375mL).
Variation Chocolate Goji cream smoothie: Substitute 2 tbsp. (30mL) raw cacao powder for cinnamon and add 1 - tbsp. (15 - 30mL) raw agave nectar depending on desired sweetness

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125 best  Chinese recipes by Bill Jones and Stephen Wong, published by Robert Rose

1. Fried rice with Anchovies and cilantro
1 tbsp. vegetable oil  15mL
4  oil-packed anchovy fillets   4
1tbsp. minced ginger root  15mL
3 cups cooked rice 750mL
1tbsp. chicken stock  15mL
1/4 cup finely chopped cilantro  50mL
salt and pepper to taste
1. In a nonstick wok or skillet, heat oil over medium heat. Add anchovies and ginger root; fry until fragrant, about 30 second.
2 Add rice and stir fry until the anchovy mixture is thoroughly integrated and the grains are separate, about 2 minutes, Add chicken stock; stir and cook until rice is heated through, about 1 minute. (Add more chicken stock if rice appears too dry). Add cilantro, stir to combine. Season with salt and pepper; stir to mix. Serve immediately. Make 4 serving.

2. Chicken and egg fried rice
11/2 tbsp. vegetable oil  20mL
3 eggs, beaten   3
Salt and pepper to taste
1 tbsp. minced ginger root   15 mL
2 green onion, finely chopped  2
2 cups diced cooked chicken meat 500mL
2 tbsp. chicken stock  25mL
1/2 cup frozen peas  125mL
1/2 cup can corn kernel 125 mL
3 cups cooked rice
Salt and pepper to taste
1. In a nonstick wok or skillet, heat 1/2 tbsp. (7mL) oil over medium heat. Add eggs; cook to make a thin omelet by swirling the pan so eggs flow onto as large a surface as possible. Season lightly with salt and pepper. Remove, chop coarsely and set aside
2. Heat remaining oil in wok over medium heat. Add ginger root and onion; fry until fragrant. about 30 seconds. Add chicken, chicken stock, pepper, peas and corn; stir 2 minutes. Add eggs and stor to mix well. Season with salt and pepper; stir to mix. Serve immediately. Serve 4.

3.  Steam rice with grainy mustard and orange peel
2 cups long-grain rice  500mL
31/2 cups stock or water  875mL
1tsp. salt  5mL
2tbsp. grainy mustard  25mL
1 orange, juice and chopped zest
1. In a pot with a tight-fitting pod, combine rice, stock or water, salt, mustard, orange juice and zest. bring to boil; cook, uncovered, stirring occasionally.
2 Cover pot tightly. Reduce heat to low and cook for 15 minutes. Remove from heat and let sit, with lid on for an additional 10 minutes.
Serve 4- 6.

4.Leek and bacon fried rice
4 strips bacon or pancetta  4, finely chopped
1 large whole leek, white and green parts separate and finely chopped   1
3 cups cook rice  750mL
1tbsp. chicken stock  15mL
Salt and pepper to taste
1. heat a non stick wok or skillet over medium heat. Add bacon and fry until golden and just beginning to turn brown, about 2 minutes. Add white part of leeks and stir fry until wilted and fragrant about 1 minute. Add green part of leek and sir to mix thoroughly.
2. Add rice to mixture; stir-fry until well combined and the grain are separated, about 2 minutes. Add chicken stock; cook, stirring for 1 minute or until the rice is heated through. (Add more stock if the rice appears too dry). Season with salt and pepper; stir to mix. Serve immediately. Serving 4.

5. Egg and scallion fried rice
1 tbsp. vegetable oil  15 mL
1 egg, beaten  1
salt and pepper to taste
1 tbsp. minced ginger root  15mL
2 green onions, finely chopped   2
2tbsp. chicken stock   25mL
2 tbsp. red bell pepper, finely chopped  25mL
3 cups cooked rice  750mL
salt and pepper to taste
1. in a non stick wok or large skillet, heat 1/2 tbsp. (7mL) oil over medium heat. Add eggs and cook to make a thin omelet by swirling the pan so the eggs flow onto as large as possible. Season lightly with salt and pepper. Remove, chopped coarsely and set aside.
2. heat remaining oil in wok over medium heat. Add ginger root and onions; stir-fry until fragrant, about 30 seconds. Add stock and red pepper; stir briefly. Add rice; stir-fry until well mixed and the grains are separated, about 2 minutes. Ass omelet pieces and stir to mix well. Season with salt and pepper; stir to mix. Serve immediately. Serving 4.

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Everyday Italian by Jean Pare and Sophia De Luca (Original series), Publisher Company's Coming.
You can view their website at www.companycoming.com

1. Spicy sausage starter
Some like it hot and if you do, this recipe will be love at first bite. Hot Italian sausage adds  a spicy punch to this other wise unassuming topping for sliced baguette
Cooking oil 1tsp.   5mL
Hot Italian sausage 1lb. 454g
Sliced red pepper 11/2 cups  375 mL
Sliced onion  1 cup  250mL
Garlic cloves, sliced 2   2 Chopped fresh oregano (1/2tsp. 2mL. dried)  2tsp.  10mL
Baguette  1   1
Heat cooking oil in large frying pan on medium. Add sausage. Cook for about 10 minutes, turning occasionally, until browned. Remove to cutting board. Cut into 1/2 inch (12mm) thick slices.
Add next 3 ingredients and sausage slices to same frying pan. Cook for about 8 minutes, stir occasionally, until onion is softened and sausage is no longer pink.
Add oregano. Stir with bread slice. Serve 8.

2. Artichoke Salami Pizzettes
Full sized pizzas are so old fashioned. These cute little mini pizzas make a bold flavor statement and a chic addition to any appetizer tray.
Basil pesto  1/4 cup  60mL
Unbaked pizza crust (12inch, 30cm diameter)  1    1
Grated Italian cheese blend 1/2 cup  125mL
Finely chopped marinated artichoke hearts  1/4 cup  60mL
Finely chopped salami (Such as Genoa)  1/4 cup  60mL
Finely chopped sun-dried tomatoes in oil 1/4 cup  60mL
Spread pesto on pizza crust. Cut out circle with 2 inch (5cm) round cookie cutter. Arrange on greased baking sheet with sides. Discard remaining pizza crust scraps.
Combine remaining 4 ingredients in a small bowl. Spoon bout 2 tsp. (10mL) onto pizza crust rounds. Bake in 400 degree F (205 degree C) oven for about 12 minutes until cheese is melted and golden. Make about 22 pizzettes.

3. Sun-dried tomato Brushetta
The addition od sundried tomato makes ordinary bruschetta extraordinary. There is no shortage of favor intensity here  - garlic, green onion, fresh basil and 2 types of tomato pack a lot of punch.
Chopped seeded Roman (plum) tomato 2 cups 500mL
Sun-dried tomatoes in oil, chopped   1/2 cup  125mL
Finely shredded basil  1/4 cup  60mL
Sliced green onion    2tbsp. 30mL
Oil from sun-dried tomatoes  1tbsp.  15 mL
Red wine vinegar 2 tsp. 10mL
Garlic clove, minced ( or 1/4tsp., 1mL powder)  1   1
salt sprinkle
Pepper sprinkle
Baquette bread slices (1/2 inch, 12cm, thick)
Combine frist 9 ingredients in medium bowl. Let stand for 30 minutes to blend flavors.
Arrange bread slices on ungreased baking sheet. Broil on top rack in oven for about 1 minutes per side until golden. Spoon tomato mixture over top. Serve immediately. Makes 32 Bruschetta.

4. Sweet pepper crostini
Easy and versatile recipe are the best friend of any cook. This recipe comes together quickly and can be served hot or cold. Goat cheese and fresh basil add a special touch.
Olive oil  1tbsp.  15mL
Thinly sliced red pepper  11/2 cups  375 mL
Thinly sliced yellow pepper  1/12 cup  375mL
Garlic cloves, thinly sliced  3   3
Salt sprinkle
Pepper, sprinkle
Whole wheat baguette bread slices, cut diagonally 1/4 inch (6mm) thick  18    18
Goat (Chevre) cheese, cut up  3Oz.  85g
Finely shredded basil  2tbsp.  30mL
Heat olive oil in large frying pan on medium. Add next 5 ingredients. Cook to about 15 minutes, stirring occasionally, until peppers are softened.
Arrange bread slices on ungreased baking sheet. Broil on top rack in oven for about 1 minute per side until golden. Spoon pepper mixture over top. Sprinkle with goat cheese and basil. make 18 crostini.

5. Breakfast Berry Compote
Balsami vinegar heightens the berry flavors in this tart topping for pancakes or hot cereal. Also good served chilled over roll or bread.
Frozen mixed berries, thawed  1 cup  250mL
Sliced fresh strawberries  1 cup  250mL
Mixed fruit (or berry) jam  1/2 cup  125mL
balsamic vinegar  2tbsp.  30mL
Ground cinnamon 1/4tsp.  1mL
Combine all 5 ingredients in medium saucepan. Cook uncovered on medium for about 5 minutes, stirring occasionally, until mixture comes to a boil. Makes about 2 cups (500mL).

6. Eggplant Frittata
Frittatas are the Italian version of omelettes - except they aren't folded and they generally finish cooking under a broiler. This version includes plenty of Italian flavours from eggplant, red pepper and seasoning.
Cooking oil 2tsp. 10mL
Finely chopped peeled eggplant  11/2 cups  375 ml
Dried oregano  1/4tsp.   1mL
Large eggs  8   8
Finely chopped roasted red pepper 1/4 cup  60mL
Sliced green onion  2tbsp.  30mL
Garlic powder  1/4tsp.  2mL
Pepper 1/4tsp.  1mL
Heat cooking oil in large non-sticking frying pan on medium. Add eggplant and oregano. Cook for about 4 minutes, stirring occasionally, until eggplant is softened
Whisk remaining 6 ingredients in medium bowl. Pour over eggplant mixture. Reduce heat to medium-low, covered, for about 8 minutes until bottom is golden and top is almost set. Broil on centre rack oven for about 3 minutes until set. Cut into 6 wedges.
Tip: when baking or broiling food in a frying pan with a handle that isn't ovenproof. Wrap the handle in foil and keep it to the front of the oven, away from the element.

7. Prosciutto Pepper Quesadillas
Tasty Italian flavours in a decidedly Mexican format.
This is fusion cuisine at it finest!
Silvered red pepper  1 cup  250mL
Chopped arugula, lightly packed  1/2 cup  125mL
Chopped prosciutto (or deli) ham  1/4 cup  60mL
Grated mozzarella cheese 1 cup  250mL
Flour tortillas (9inch, 23cm diameter) 2   2
Cooking oil  1/2tsp.  2mL
Combine first 3 ingredients in small bowl.
Sprinkle 1/4 cup (60mL) cheese over half of each tortilla. Spoon red pepper mixture over cheese. Sprinkle remaining cheese over top. Fold tortillas in half to cover filling. Press down lightly.
Brush both sides of quesadilla with cooking oil. Heat large frying pan on medium. Add quesadillas. Cook for about 4 minutes until bottom is golden. Turn. Cook for about 2 minutes until bottom is golden and cheese is melted. Cuts into 4 wedges each for a total of 8 wedges.


--------------------------------------------------------------------------------------------------------------------- The best of 30 minutes vegetarian recipes by Marie-laude Morin, Publisher Robert Rose at www,robertrose.ca

1. Cherry Tomatoes with Cheese
Finger food without messy fingers, each tomato is an hors d'oeuvre.
Tips:
Pignuts are the seeds of pinecones. They are fantastic nuts that becomes flavorful once they are toasted.
2 tbsp. pine nuts  30mL
25 cherry tomatoes   25
1/2 cup cream cheese softened  125 mL
Fresh parsley sprigs
1, In a skillet over medium heat, toast pine nuts, stirring constantly for 2 to 5 minutes or until golden and fragrant.
2. Cut top of cherry tomatoes. Remove seeds with small spoon.
3. In a bowl mash together cream cheese. Fill tomatoes with cream cheese mixture and place on serving platter. Garnish with a few frigs of parsley for color.
Variation: Cherry tomatoes with zesty cheese
mash 1/4 tsp. (1mL) smoke paprika and 1tsp. (5mL0 Grated lemon zest into cream cheese before adding pine nuts. make 25.

2. Quesadillas
Fresh basil leaves add an explosion of flavor top this quesadillas. in a perfect recipe for the end of summer.

1/4 cup creamy goat cheese  60mL
3  large or small flour tortillas  3
1 zucchini thinly sliced into round  1
1/4 cup chopped onion   60mL
15  basil leaves  15
1/2 cup shredded Cheddar cheese
1. Spread goat cheese on half of each tortilla.
2. In a skillet, heat 1 tsp. (5mL) oil over medium high heat. Gently fry zucchini rounds, turning once until tender.
3. Place zucchini, tomatoes, onion, basil and cheddar cheese on top of goat cheese. Fold tortillas in half.
4. In a skillet heat 1 tsp. (5mL) oil over medium heat. Fry one quesadilla, turning once, for 2 -3 minutes per side until cheese is melted and tortilla is crispy. Repeat with remaining quesadilla, adding more oil between batches as necessary. Cut each quesadilla into 2 wedges.
Serve 4 to 6.

3. Guacamole
You will love the texture of this dip. Serve with crispy nacho.
Tip: If you like a touch of heat in your guacamole, add hot pepper sauce or a small amount of minced jalapeno pepper.
2 very ripe avocados  2
2 tbsp. freshly squeezed lemon juice  30mL
2 tsp. olive oil  10mL
1 tomato, seeded and diced   1
1 gloved garlic, minced   1
Pinch granulated sugar
Salt and freshly ground pepper
1. In food processor puree avocados until smooth. Or use a fork to smash avocado.
1. Stir in lemon juice, olive oil, tomato, garlic, sugar and salt and pepper to taste. Serve immediately as avocados have a tendency to blacken quickly. Serve 4.

4. Cilantro Salsa
Thus recipe can easily to double, triple or even quadrupled to suit the number of your guests. You will soon see bottom of the bowl.
Tips: Cilantro is a magic ingredient in this recipe so don't be tempted to leave it out or substitute another herb. The salsa can be made up to 4 hours ahead of serving. Cover and let stand at room temperature -- do not refrigerate it or the tomato will lose its flavor.
1 tomato, diced   1
1/4 cup diced red onion   60mL
1/4 cup chopped fresh cilantro  60mL
1/4 cup tomato juice  60mL
1  chile pepper, chopped   1
Salt and fresh ground black pepper
In a bowl, combine tomato, red onion, cilantro, tomato juice and chile pepper. Season with salt to taste. Make about 1/12 cup (375mL)
Variation: Cilantro avocado salsa: Add I dice of avocado with the tomato.

5. Toast pita chips
This recipe can be served anywhere and anytime. The toasted iota points are a marvelous accompanied to hummus, guacamoles and dips.
Preheat over 400 degree F (200 degree C)
Baking sheet, lined with parchment paper.
4 pitas
Olive oil
Ground cumin
Paprika
1. Cut pitas into points. Place on prepared baking sheet. Brush with olive oil. Sprinkle with cumin and paprika to taste.
2. Bake in preheated oven for about 10 minutes or until bread is crispy. Let cool on pan on a wire rack. Serve 4.
Variation: Replace cumin and paprika with smoke paprika or your favorite dried herb for a different flavor.

6. Hummus
using canned chickpeas means you can prepare this hummus in just a few Minutes with no cooking required. Serve with toasted pita chips.
Tips: this recipe can be lighter by replacing 1 tbsp. (15mL) olive oil with the same amount of water. It's just as tasty. For presentation, drizzle a little olive oil on top  and sprinkle with fresh parsley.
Food processor
11/2 cup drained rinsed canned chickpeas  (375mL)
1 clove garlic, coarsely chopped  1
3 tbsp. freshly squeezed lemon juice  (45mL)
1 tbsp. olive oil  (15mL)
1 tbsp. tahini  (15mL)
1/2 tsp. salt  (2mL)
Freshly ground pepper
In a food processor, puree chickpeas, garlic, lemon juice, olive oil, 3 tbsp. (45mL) water, tahini and pepper to taste, until smooth and creamy.
Variation: Fresh herb hummus: Add 2 tbsp. (30mL) fresh Italian flat-leaf parsley leaves, 6 fresh basil leaves and 2 tsp. (10mL) thyme leaves with chickpeas. Make 12.

7. Parmesan Baguette Bites
Here is a simple recipe for cheese appetizer that can easily accompany  a salad.
Preheated oven to 350 degree F (180 degree C)
Baking sheet, lined with parchment paper.
1/3 cup cream cheese, softened  75 mL
1/3 cup chopped fresh parsley   75mL
2 tbsp. freshly grayed parmesan cheese 30mL
12 1.2 inch (1cm) slices baguette   12
1. In a bowl, combine cream cheese, parsley and Parmesan. Spread mixture  evenly on each baguette
slice.
2. Place baguette slices on prepared baking sheet. bake in preheated oven for about 5 minutes or until cheese is melted.  Makes 12.
Variation: replace the parsley with basil and Parmesan with Romano cheese.

8. Brie baguette Bites
The sweet taste of these little hors d'oeuvres will surprise with your taster buds.
Preheated oven to 350 degree F (180 degree C)
Baking sheet, lined with parchment paper.
12 pecan halves  12
12   1/2 inch (1cm) slice baguette   12
Dijon mustard
12 sliced Brie cheese  12
Pure maple syrup
1. In a dry skillet over medium heat, toast pecans, stirring constantly for about 5 minutes or until golden and fragrant. Remove from heat.
2. Place baguette slices on prepared baking sheet. Spread Dijon mustard to taste over 1 side of each slice. Top each slice with Brie and a toasted pecan.
3. Drizzle maple syrup over top. Bake in preheated oven for about 1 minutes or until cheese is melted. make 12.
variation: For a bolder flavor, replace the pecans with chopped hazelnuts and Brie with blue cheese, such as Cambozola.

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