Happy Anniversary Healthy Hearts!

One Day Anniversary Sale ~ Wednesday, November 23rd at Healthy Hearts ... 10% STOREWIDE, excluding frozen items and cafe. Open from 10:30am to 5:00pm. Closed on Thursday and Friday, November 24th and 25th.

Apple Cider Vinegar

The healthiest type of vinegar is raw, unfiltered, organic apple cider vinegar, also known as ACV.  Bragg's ACV is found at Payless, Healthy Hearts, Simply Foods, and other health food places on Guam. The reason ACV is healthier than other types of vinegar is because it is alkalizing to the body, making the body non-acidic and more basic, which is an environment that inhibits cancer and other illnesses. All vinegars expect for apple cider vinegar makes the body more acidic, and prone to illnesses and cancer-causing environment.

Use Apple Cider Vinegar Instead!

Many local dishes on Guam use white vinegar, but it can easily be replaced with apple cider vinegar. ACV is a bit stronger or more acidic in taste than white vinegar, so use a little less and add water, if necessary. In most recipes, replacing white vinegar with ACV will not change the taste. However, I have had some friends who missed the taste of white vinegar, but quickly grew to prefer ACV.

Citrus Fruits vs. Apple Cider Vinegar

Lemons, limes, and calamansi (small local limes on Guam) are also a good substitues for ACV in recipes. Lemons and limes are pH balancing to the body, which means your body will be neutral, neither acidic, nor alkaline. This is healthy, and it adds vitamin C to your diet.

Avoid Processed Foods like Lemon Juice Powder

Lemon juice powder is not as healthy as fresh lemon or lime juice. Lemon powders, while convenient and commonly used in Guam, may not be made from real lemons or limes (citirc acid), high fructose corn syrup (not healthy), and chemical stabilizers and fillers.

ACV can also be used in place of lemon or lime when a recipe calls for it. Use a little less than the recipe states and add water to make up the difference in liquid. Try using ACV in finadene (soy sauce, ACV, boonie peppers), a Guam's favorite condiment!

Alkalizing Apple Cider Vinegar Drink

For an alkalizing drink, add a little ACV in a glass of water and sweeten with honey, if necessary. I have read that drinking it up to 3 times a day may improve your health by keeping the body alkaline and giving the skin a healthy glow. Drinking it 30 minutes before a meal is ideal, and it is also known to reduces appetite for those looking to loose a little weight.

The drink tastes a little like an apple flavored lemonade!

Local Lettuce

As of December 10, select Payless stores, including Micronesia Mall, started selling a variety of locally-grown lettuce: Red butter, Lollo bionda, Red oak leaf, Green oak leaf, Lollo rossa, Green butter, Green butter incised leaf, and Red butter incised leaf, each for $3.99/lb. "Tri-head" (Green Oak, Lollo rossa, Lollo bionda) lettuce sells for $4.79. The lettuce is grown hydroponically, or without soil, and comes with the root system intact to supply the lettuce with nutrients after harvest. It is pesticide-free and insecticide-free. I sampled each variety and they were deliciously flavorful and fresh. A representative from the distributor told me all Payless stores would eventually start carrying the lettuce.

Try dressing the lettuce up with Thyme-Mustard Vinaigrette. Whisk the following ingredients until smooth and emulsified:
1 tbls. olive oil
2 tbls. cider vinegar
1 tsp. whole-grain mustard
1 small clove of garlic, minced
1/2 tsp. fresh thyme, finely chopped
pinch of sea salt
fresh ground pepper, as desired

Healthy Gift Baskets

How to make your own Healthy Gift Sets & Gift Baskets:

You can find these gift sets at Healthy Hearts in Dededo or you can make your own!  You can personalize it to the person or family you are giving it to, and they don't have to be vegan to enjoy it! Here are some ideas:

• Organic sparkling juices with vegan chocolates
• Aubrey body lotion, soaps, fragrance 
•  Healthy snacks like raw tamari nuts, healthy cashew butter, and fruit 

You can buy a used basket from Salvation Army, Hafa Books, or a freshly made basket from Chamorro Village. You can also ask your friends of family if they have any extra baskets they don't mind parting with. Fill the bottom of the basket with a filler like shredded paper or extra gift wrapping paper. Then add your items into the basket. Add a bow, and viola! you are finished!

Not only is your gift basket eco-friendly and reusable, but the healthy vegan products and foods will be enjoyed by your family and friends!

Happy Holidays!

Indian Spices and Rosewater

Where do I find Cardamom and Rose Water on Guam?

You can buy cardamom and rose water at an Indian clothing store called Meena's. The Indian groceries are located in the back of the store. From Marine Drive you turn onto the road that leads you to GPO. Go past GPO, past Cost-u-Less, look for a clothing store on the left called Meena's. Park, enter the clothing store, walk through to the grocery in the back. They have everything from spices, tea, canned goods, frozen naan, etc. Many Indians are vegetarians, so be sure you read the ingredients to see if there are any eggs, dairy, ghee (yak butter), or even meat.

(http://www.kitchenheadquarters.org/scripts/herbs/herbs_07_cardamom.html)

Cardamom is a spice from the ginger family that can be found in Indian sweets and Chai tea. If you buy cardamom, look for green pods. The cardamom seeds are inside and will remain fresh within the pods. Cheaper cardamom is ground and not as fresh or fragrant.

In Ayurveda medicine cardamom is known for it's spicy unique flavor, and medicinally is reported to treat infections of the mouth, throat, eyelids, digestive issues, and relieves congestion of the lungs. It has also been reported to break up kidney stones and gall stones, and some have used it as an antidote for snake and scorpion bites. All that in a cup of chai!
 
An easy cup of chai tea can be made by brewing Indian black tea (or any black tea) with a half a pod of cardamom (squash the pod and seeds). Add soy or nut mylk and your choice of sweetener for a real tea time treat!

(http://go2.wordpress.com)

At Meena's, they will try to sell you everything, if you look like you are just browsing, because the owners are really good at selling! Rest assured, I was very happy with the extra items that I bought, and all the interesting things I saw. It's an interesting culinary adventure and a little slice of India on Guam.

Food Shopping for Guam Vegans

We have several options for stores on island that you can buy dry, fresh, and frozen organic goods.

If you are coming from off island, you already know the prices are higher for organics, but you should expect to pay a little more than usual, because the organics have to be flown here as refrigerated or frozen cargo.

Payless Supermarket at Micronesian Mall in Dededo has a good selection for non-perishables (soups, grains, etc), toiletries, fresh organic salads, frozen organic prepackaged food, frozen organic vegetables. Occasionally, they carry fresh organic produce such as carrots, apples, oranges, and lemons. Payless is the main grocery store on island with many smaller supermarkets elsewhere. They all carry some amount of organic or vegan options, but the one at Micronesian Mall seems to specialize in healthier foods. You can also request they bring in items at the Micronesian Mall branch.

Of course you will not find everything at Payless, so I usually shop at these smaller but great groceries:

Healthy Hearts in Dededo has unique organic items that you won't find elsewhere. Most of the selection is organic dry goods, weekly fresh organic groceries such as kale, salad, tomatoes, potatoes, squash, apples, etc, toiletries, vitamins. They even have an organic cafe (macrobiotic diet) where you can order fresh juices, sandwiches, meals, fresh organic baked goods etc. You can sign up for their weekly specials or news online. The owners are a local family that are committed to a healthier Guam, and it shows in their store and cafe.

Simply Foods in Agana Heights is run by the SDA church, though they do not preach to the Simply Foods customers. They have a well-run cafeteria/cafe with assorted vegetarian/vegan food with daily specials and fresh wheatgrass. The store in the back has a variety of non-perishables, frozen vegetarian/vegan meals, refrigerated items, toiletries, vitamins. They do not specialize in organics, but do carry organic items. Their grocery prices are pretty reasonable and you can order things in bulk from them with a discount, and request items be brought in. Of course they do not carry meats.

Nuts & Grains is located behind Oka Payless near the hospital and has a small selection of non-perishables and a cafe, but I would not recommend this place, because their non-perishables were not fresh (expired items, which is common for Guam, so check labels before buying!), and the cafe did not serve vegan items. That was a few years ago, so you are welcome to check it out and let me know if things have changed.

Farmer's Markets can be found at Chamorro Village in Agana, Saturday mornings in front of Yigo Payless, everyday in Harmon next to Iglesia Ni Christo Church, once in a while outside of the Barrigada Post Office selling sweet island corn, vegetables, tuba, etc. According to the Department of Agriculture, most farmers on Guam do not use too much in terms of herbicides and pesticides, as compared to farmers in the states who are heavily marketed to. Use a good vegetable wash and find the freshest produce on island!

Any other suggestions for where to shop? Please email me!

Healthy Hearts

Don't forget to stop by Healthy Hearts before they close for a week!

Finding Fresh Local Produce

Local produce on Guam can be purchased at grocery stores, farmers' markets, roadside stands or trucks. Many grocery stores, both big and small, carry a small variety of local produce. Depending on the season or availability, tomatoes, okra, green onions, calamansi (local small limes, very fragrant), eggplant (small, purple, and long), chaote (chayote or pear squash), pumpkin, cucumbers, sweet potatoes, white radish (daigo, daikon), and kang kong (morning glory or Chinese spinach) can be found.

The Dededo Flea Market brings together many farmers and sellers of local produce on Saturday mornings for the weekly event. It is located in the parking lot near Dededo Payless. You can browse many items and people-watch on Saturday mornings.

Chamorro Village in Hagatna has farmers' markets open daily, according to the signs posted. Located across from TGIF or Bank of Guam, farmers also sell their produce on Wednesday nights for Chamorro Village Night Market (near the Fisherman's Co-op). I have found boonie peppers, bananas, sweet potatoes, fresh buko (young coconut), and calamansi at this farmers' market.

You can find sweet local corn in Barrigada across from the main Post Office. The farmer has a truck parked outside of the beige National Guard complex. His corn is very sweet and delicious. I usually make a raw corn salad or salsa, and then boil the rest to serve with dinner. Sometimes other vendors show up to sell their tomatoes, sweet tuba (local coconut alcohol, "local beer"), or seafood.

One of my favorite farmers' market is in Harmon next to the Iglesia Ni Christo Church (beautiful, white, grand church with steeple, you can't miss it), east past the Micronesian Mall. There are two vendors, one on each side of the church. The vendor on the west is a local Korean family of farmers. Their produce comes from local farms including their own, and the prices are very good for those watching their budgets. The vegetables are so fresh that they last longer in the refrigerator than produce from grocery stores. Typical vegetables you can find here include tomatoes, watermelon, kang kong, and bananas, to name a few.

On the east side of the church, you will find local Filipino vendors selling different varieties of vegetables that are not from local farms. However, you will find a few seasonal local produce like mangoes or avocados once in awhile.

My favorite thing to get from this vendor is freshly grated mature coconut. It makes me feel like I'm in Southeast Asia, where the vendor cracks open the coconut and grates it on the grinder, right there while you wait, packages it in a plastic bag, and it costs only a few dollars! You can ask the vendor to save the coconut water for you, but there isn't very much, because the coconut is mature. The grated coconut is so fresh and sweet, if you've never had freshly grated coconut, it is unlike any other coconut item you've ever had! I ate it fresh by itself. Amazing! You can also make a fresh coconut crust by dehydrating or baking it in a pan, and then adding a filling of your choice.

Although fresh local produce is not organic, most of it is grown with very little pesticides and herbicides when compared to produce flown in from the States. Some local produce is not grown with pesticides, herbicides, or fertilizers, but lacks the certified organic label. However, please be warned, produce should always be washed, local or not, with either a homemade or commercially-made vegetable and fruit cleaner to remove pesticides and herbicides.

So whether you want to save a buck, get the freshest produce, or support local agriculture, buying local produce is the way to go!

For more information of how to pick local vegetables, please see this article.
(Since I am currently off island and unable to take my own pictures, the image above borrowed from www.pdn.com)

Kelp Noodles as Pasta, Rice Noodles, and Chow Mein

Kelp Noodles are a great substitute for pasta and noodles in any dish. They are extremely low in calories, high in minerals, and have a great filling factor for your stomach, especially if you are trying to loose weight.  They cost about $5 per bag at Payless at Micronesian Mall in the refrigerated section of the healthy food aisle, where you can find tofu and soymilk behind the fruit and vegetable section.

They are raw and taste crunchy when you eat them right out of the bag. I add them to salads or top them on other dishes where a stringy noodle crunch is desired.

Since they are a raw food item, I try not to cook them so they can retain their best nutritional value. I warm them up by adding them last to a sauce that I heated up on the stove. Once heated, they become soft in texture like rice noodles, chow mein, ramen, and angel hair pasta. They are great to add to miso soup, pasta sauce, stir fried vegetables, and curries.

When you are eating on-the-go or entertaining, you can use it to add volume to a dish for sharing with others.

Shopping for Organic Produce

I was at the grocery store loading my groceries onto the conveyer, waiting for the cashier to check out my groceries, when I notice other people's carts filled with meat, unhealthy starches, and junk foods loaded with addictive chemicals like those found in chips and soft drinks.

What do your groceries look like? Here's a picture of mine below.

From Guam Vegan

I try to buy organic foods as much as possible a few sources. Where can you find organic produce on island?

Healthy Hearts in Dededo recently began offering fresh organic produce. To get on their mailing list for notifications when organic produce would be available, please email Healthy Hearts at  healthyheartsguam@gmail.com
 
I bought organic rainbow kale and oranic portabello mushrooms. They were so fresh and so delicious. I did not wonder what pesticides and herbicides lurked on the surface of my food. I did not wonder what chemicals were inside the food. I did not wonder how much I needed to wash the vegetables. I simply washed, cooked and enjoyed! There is something sweet and wonderful about organic veggies!

Payless at Micronesian Mall has a small organic produce section. The fresh produce availability is sporadic. I have seen organic lemons, apples, pears, bananas, lettuce, carrots, and cauliflower. But they only appear mysteriously, on some unkown schedule. However, you can usually find frozen organic produce like peas, carrots, edemame (soybeans), spinach, green beans, and mushrooms.

Canned organic foods can be found at Payless at Micronesian Mall, Healthy Hearts in Dededo, and Simply Food in Agana Heights. Packaged organic frozen meals can be found at Simply Food and Payless.

Recently I heard of an organic farm in Yigo, Guam, but no one could give me anymore information on this. I will keep you updated if I find out more.

Thanks to everyone that supports the organic produce providers, so we can continue to have fresh organic foods on Guam!

Organic Produce at Healthy Hearts

NOW AVAILABLE

Organic Fresh Produce

Very Limited Quantities while supplies last

Sorry Frequent Buyer Stamps and Discount Not Applicable

Brocolli Florets

Brocolli with Cauliflower

Dark Sweet Cherries

Mandarin Satsuma Oranges

Portabella Cap Mushrooms

White Mushrooms

Yellow Onions 3lb

Bell Peppers (Green, Red, Yellow Combo)

Cherry Tomatoes Mixed Medley

T 633-0886
Dededo, GU
Next to Kay's Party Supply, across from Mobile Gas Station 

Vegan Booze

Is your drink vegan friendly?

Some alcohols contain these following animal products:
isinglass from sturgeon fish bladders
gelatin, an animal derivative (also found in gummy bears)
albumin from eggs, dried blood, or casein/potassium caseinate (from milk products)
glyceryl monostearate, an anti-foaming agent that may be an animal derivative
pepsin, a heading agent that may be derived from pork
sugar, which may whitened using bone char
 
Other additional ingredients may include:
flavorings
caramel
honey
lactose
colorings
preservatives

Some vegan friendly alcohols include:
Captain Morgan's Rum
Absolut Vodka
Blue Moon Beer

Please see Barnivore for a complete list of vegan friendly alcohols.

Easy as ABC...

What is there to eat when you are on the go and need a healthy vegan snack?

I've recently discovered that ABC stores found everywhere in Tumon with sizable stores in Micronesian Mall and Guam Premium Outlets, carry a few healthy products.

They carry fresh fruit, 100% juices, unsweetened teas without preservatives (green, black, jasmine teas), and a variety of filtered or natural spring waters.

 

ABC also carries some healthy skin products like Dr. Bonner's organic liquid and bar soaps. I personally like the liquid tea tree oil soap, which I dilute with water and organic aloe vera. Tea tree oil comes from trees native to Australia. The oil is naturally anti-bacterial and anti-viral, which makes it a good hand soap, too. Pure tea tree oil can be purchased at Simply Foods or Vitamin World. It can be used on cuts, blemishes, etc. 

 

ABC also carries Burt's Bees products. Although it is marketed as 'natural' and 'healthy,' I would read the ingredients before purchasing. Some of their products seem pretty good, but not organic. Other products are better than most items on the market, but still contain excess chemicals such as petrol products that may not be good for the skin. Buyers beware!

Considering that ABCs are stores catering to tourists, I like that I can find what I want in Tumon or the malls on Guam. It's fast and fresh.

Hunting for Fresh Produce

Let's face it. How many times have you gone into a grocery store and cringed at the vegetable isle? Sometimes it is so bad, I make a bee-line straight for the frozen or canned section. It used to be even worse when I lived here in 2000, but it has greatly improved since then. But despite these improvements, the limp vegetables are still a huge turn-off.

Here's a word to the wise for you about shopping on Guam: New shipments come in the middle of the week, so Wednesdays and Thursdays are great days for fresh produce.

By the weekend, the veggies are pretty soft. I've had some luck at California Mart and Cost-U-More... er... Cost-U-Less (Guam's version of Costco or Sam's Club, no membership required) on the weekends for fresh but very limited produce.

So the best shopping days are midweek, which includes trips to Simply Foods (remember they are closed on the weekends and by 3pm on Fridays). Whether it is California Mart or Payless, good luck to you on your gathering trips to the grocery stores.

Links to Grocery Stores:
Payless Foods
Cost-U-Less
Simply Foods
why doesn't California Mart have a website? anyone know? anyone?