Think about your last meal. Were you actually there, at the table, tasting your food, feeling its texture as you chewed and swallowed? Or were you in your mind, mentally lining up the next thing on your to-do list, composing an email, worrying about an argument with your spouse, or counting calories and grams of fat? Anytime you’re doing anything but focusing on your food during meals, you’re in your mind. And even though the entire act of chewing, swallowing, digesting and assimilating food occurs in the physical being, we’re rarely around when it happens.

What does it mean to be “in your body,” and why is it so hard to do? I have spent much of my life in a formal meditation practice that teaches us to be present, embodied and in the moment, and sometimes it’s still hard. Sometimes, being in the body just isn’t as interesting as being in the mind. It’s quieter. There’s less noise, no drama. The mind is cunning, clever and persuasive, and tells a fabulous tale.

We also feel like we’re more in control in the mind. We can spin our take on situations, weave stories that makes us feel comfortable and safe. And, if you have a body that was ridiculed, neglected, mishandled or otherwise harmed in childhood, in your body is a hard place to be. If your early physical sensations were unpleasant or painful, getting the hell out of your body made way more sense than sticking around to feel. When that happens, it can take time to come back.

Especially to the soft, squishy, most vulnerable middle of it—the belly. But when it comes to eating, that’s where the action’s at. Many traditional spiritual practices emphasize the hara, the area three fingers’ width below the navel, that’s often described as the energetic center of the self. No accident that it’s also the digestive center of the body.

But we don’t hang around in our soft, squishy centers, or the body in general. We spend most of our lives in our minds; we crash around in our arms and legs, then fling our torsos into bed at the end of the day, with little experience of what those body parts have felt through the day.

How do you get back in your body? If you’ve spent years fleeing from it at the first sign of trouble, it’s just a matter of creating a habit. Some simple practices can help:

1.    Check in with your belly before you eat. Every single time. What does it feel like? A cursory glance will reveal only the most superficial of sensations—hungry, full—leaving the more interesting experiences buried deeper. Maybe your belly feels grateful, or lonely, or troubled. Take five full minutes before each meal to just sit quietly and sense what’s happening in your belly. Place your hand on the area below your navel, let your belly soften (even though that’s horrible and scary in our modern culture) and direct your attention to your breath. Your mind will wander, maybe after even a minute or two. Keep guiding it gently back to the belly, and the breath.

2. Eat with your senses. Look at your food before you put it in your mouth. Smell it and, if appropriate, touch it. Become completely enchanted with the food on your plate. In most contemplative spiritual practices, eating is a sacred art. And when you think about it, the act of receiving sustenance from the Earth, and transforming it into flesh, bone, muscle and cells, really is pretty miraculous.

3. Meet your body. What does your whole body–every single part–feel like? Try this exercise: lying down comfortably, do a whole body scan. Starting with your pinky toe, and working your way up, pay careful attention to each part of your body—the big and obvious parts, but also the parts that go unnoticed. What do your elbows and earlobes feel like? The spaces between your toes? The very center of your stomach? Focusing on the tiny bits helps get you out of a mental description of what your body feels like, and into a sensory experience. And you might be surprised to find that there are parts of your body you never even noticed.

4. Experiment with being in your body through movement. Thinking about your body doesn’t create embodiment. It’s purely experiential. Movement needn’t be elaborate or showy. Stretch your arms slowly overhead. Extend your legs. Arch, then flex, your spine, and see how quickly you come back to your physical being and its sensations.

5.   Check in with your body throughout the day. Make it a regular habit to pause every hour or so, and do a quick scan of your physical self, from the part in your hair to the skin on the soles of your feet. In time, the habit of being in your body will come naturally and frequently. When I first started this practice in my early 30s, in the midst of a riot of mental noise, I was shocked to find that I spent well over half my life in my mind, while my body remained uninhabited. Now, it’s second nature, but it took years of practice.

And the next time you eat, do it from your body. Be really, truly present, and notice how different the act of nourishment may seem.

Lisa Turner is a widely published food writer with five books on health and nutrition, and hundreds of magazine articles. In addition to writing books and magazine articles, Lisa combines 20 years of yoga, meditation and mindfulness practices to help her clients explore emotional issues behind their eating habits. Currently, she's a faculty instructor at Bauman College of Culinary Arts and Nutrition in Boulder, Colorado, and hard at work on her next book. Visit her websites at www.TheHealthyGourmet.net and InspiredEating.com.

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How do you use an ordinary item such as a lemon in an unusual way? This video shows you five unique and useful suggestions for using a lemon, including relieving sunburn, removing ink stains, and cleaning your microwave. There’s bound to be something helpful to you here.

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A Mediterranean diet, like the Personal Chef To Go menu, is good for its more well-known reasons — protecting against heart disease and cancer— but did you know it could help your mental health?  According to a new study published in the Archives of General Psychiatry, the Mediterranean diet, rich in fresh fruits and vegetables, whole grains, olive oil, nuts, and fish, may decrease risk of depression.

Spanish researchers reported that 30 percent of patients who ate a Mediterranean diet which includes monounsaturated fats such as olive oil and low in saturated fats from meat and dairy products; including moderate intake of alcohol, and high intake of legumes, fruits, veggies, nuts, and grains, were at a lower risk of mental illnesses compared to populations who did not.. It also showed that the main followers of the Mediterranean diet are males, ex-smokers, married people, and elderly individuals.

“The specific mechanisms by which a better adherence to the Mediterranean dietary pattern could help to prevent the occurrence of depression are not well known,” the researchers report. To explain how exactly the Mediterranean diet links to protection against depression, however, more studies have to be performed.

The researchers don’t think its individual components on their own but the whole diet combined that’s important for protecting against depression. Almudena Sanchez-Villegas, the lead researcher of the new study, says:

The role of the overall dietary pattern may be more important than the effect of single components. It is plausible that the synergistic combination of a sufficient provision of omega-three fatty acids together with other natural unsaturated fatty acids and antioxidants from olive oil and nuts, flavonoids and other phytochemicals from fruit and other plant foods and large amounts of natural folates and other B vitamins in the overall Mediterranean dietary pattern may exert a fair degree of protection against depression.

The Mediterranean diet, already well known for helping to reduce a person’s weight, improving mental sharpness and reducing cholesterol, is becoming a popular green style of eating because its followers consume smaller amounts  of meat,  purported to be one more way to help decrease your carbon footprint.

These optimistic findings could lighten up a world touched more and more by depression. So it looks like you mental health is just one more reason to eat the Personal Chef To Goway!

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A study at England’s University of Exeter found that eating foods rich in naturally-occurring nitrates, like beets, improved endurance during exercise.

The scientists studied various substances and training methods to see which, if any, would improve stamina.  Beet juice had the greatest effect, improving peoples’ ability to exercise for 16 percent longer than without it, without tiring. Naturally-occurring nitrates have been shown to widen blood vessels and allow more oxygen-rich blood to travel to the heart.

And, while I’m not aware of any studies, I’m sure that the increased stamina and improved circulation from beet consumption may transfer to the bedroom as well.

Another recent study at London’s Queen Mary University found that one glass of beet juice daily was more effective at lowering high blood pressure than medication.  Of course, this doesn’t mean you should stop taking medication if you have high blood pressure.  But, it does mean that adding a cup of beet juice and more beets to your diet could be helpful in the treatment of high blood pressure, angina, and heart disease.

As if that weren’t enough, beets are high in folate, manganese, potassium, and vitamin C.  Raw beets or raw beet juice contain betaine–a natural anti-inflammatory that helps protect against aging and disease.

The phytonutrient, proanthocyanidin, that gives beets their rich purplish color is also a potent anti-cancer compound.  Meanwhile the fiber found in beets also helps protect against cancer.  This particular fiber increases the body’s ability to detect and remove abnormal cells in the body before they can become cancerous.

You can enjoy raw beets grated on a salad or juiced, and cooked beets in soups and stews.  I love steamed beets tossed with a little flax oil (don’t cook the flax oil though) and sea salt.

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

There are many signs of summer: camping, mosquitoes, road trips, and of course the Labor Day BBQ. If you’re like most people you’ve already cooked more than a few meals on the grill this summer. While BBQing can be a very healthy way to eat, there have also been concerns about it contributing to health concerns like cancer. Here are the answers to the most common BBQ-related questions I’m asked:

One of the biggest concerns about BBQing is the possible link between BBQed food and cancer. Is there a real risk?
There is a link between BBQed foods and the risk of cancer. Basically, when foods like meat are heated over high temperatures or come in contact with flames, certain compounds can form. These compounds are called: Heterocyclic Amines (HCA) and Polycyclic Aromatic Hydrocarbons (PAH). These compounds are known carcinogens. But, you don’t need to remember their names to lessen your risk of exposure to them.

How can we enjoy grilled food and still reduce our exposure to these cancer-causing agents?
Well, there are actually a few easy things that you can do to reduce your exposure to these compounds.

Choose foods that are low in fat like lean cuts of meat, poultry or fish. Heterocyclic amines and polycyclic aromatic hydrocarbons are primarily formed when fats are heated to high temperatures or fall into the flames and create smoke. By choosing lean cuts of meat and of course vegetables which are naturally low in fat, you reduce the chance of these compounds forming at all.

You should also trim excess fat from meat prior to cooking it.

What about avoiding flare-ups as much as possible while you’re BBQing?
Paying attention while you’re BBQing helps to lessen the likelihood of flare-ups, intense smoking, and charring is helpful too, which can result in healthier meals.

What about marinating our foods prior to BBQing it? Does that have any impact?
Yes, definitely. Certain types of ingredients used in marinating foods can really impact the formation of carcinogens.

Marinate foods like meat in olive oil and lemon juice-based marinades. Research shows that these two items can reduce the formation of the cancer-causing compounds by up to 99 percent while cooking. Not to mention that they tenderize the meat, add great flavor, and help keep it moist during cooking.

Scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs in a particular family used in marinades drastically reduce the formation of heterocyclic amines. These herbs include: basil, mint, rosemary, thyme, oregano, and sage. Simply use one or more of these herbs, preferably fresh, in a marinade prior to and during cooking. Fortunately, they add tremendous flavor so most people won’t even know you’re making they’re BBQed food healthier.

What about barbecued vegetables? Are they a healthy option?
Yes, as long as you avoid overcooking them. The longer they cook the more certain vitamins like vitamin C and B-complex vitamins break down. So don’t overcook them. Also, avoid eating any charred parts of the vegetables.

One of the easiest ways to make BBQing healthier is to add vegetables as much as possible. Making kebabs is a great way to do this. By alternating lean meat and vegetables, the veggies will not only add flavor, they’ll also help to keep the meat moist and add fiber and nutrients.

Does keeping your grill clean prior to cooking help as well?
Definitely. It’s important to keep your grill clean prior to every use. Not only is it more appetizing to eat food that’s been cooked on a clean grill, but you’ll be lessening the amount of char you consume. The charred parts of food can cause free radical formation in your body and since free radicals are linked with premature aging, disease, and tissue damage, it’s best to reduce your exposure as much as possible.

Do you have any final advice about healthy grilling?
Yes, I love BBQed food as much as the next person. So, I think it’s important to remember that you don’t have to give up BBQed food if you’re trying to eat healthy and follow a healthy lifestyle. You can have your grilled food and enjoy it too, along with your health by following the simple tips I mentioned like choosing lean meat (if you’re eating meat at all), marinating food in olive oil, lemon juice, and fresh herbs and adding more veggies to the grill.

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Frankie’s Vegan Spare Ribs
This recipe sounds tasty, and not too complicated. The meat substitute is seitan. It does call for a food processor, and about an hour of total baking time, which is not too bad. There is a BBQ sauce recipe that goes with the ribs.

Carolina-style Barbeque Sandwiches
From Vegetarian Times, this one I would like to try, but it calls for a lot of cider vinegar. In fact, in the comments section, most said it was too much and they reduced it, “I just made this recipe and after reading the above posting I reduced the apple vinegar to around 1/4 C.” The sauce is supposed to be tangy, and mustardy. The sandwich uses seitan as the protein source. (If you want the sweeter Kansas City BBQ sauce, here is a recipe for Big Al’s K.C. sauce.)

Sweet and Spicy Barbeque Tofu
A simple but appealing recipe for comes from About.com. The only issue I see is the call for 3/4 cup brown sugar. That seems like too much, and could be reduced to maybe 1/4. Also it mentions using 3/4 cup orange juice concentrate, which could be enough sweetness by itself. Marinating takes 2 hours, but everything else is quick.

Eggplant BBQ with Fresh Chive Vinaigrette
This recipe sounds the most original. It also doesn’t require much time. When can you say you last barbequed an eggplant?

Brazilian Beach Skewers
For people who do eat cheese, there is an intriguing recipe using Halloumi, which is a middle eastern cheese usually only made from goat and sheep milk. You can probably get it at a middle eastern grocery store, and some supermarkets might carry it. (A simple recipe once you have acquired the Halloumi.)

BBQ Seitan Ribs
SusanV of the FatFree Vegan Kitchen blog has a recipe for ribs that sounds good, though it is not entirely fat free. This one requires you have your own sauce. She says it is easy to make, but the recipe requires something called liquid smoke.

Try a delicious, nutritious, and healing iced teas this summer.  Enjoy!

Acai Berry Blast
The acai berry in this tea makes it high in antioxidants.  Antioxidants help protect your body against the effects of aging (yes, wrinkling!) and disease.  The fresh lemon juice gives your body a boost of more than 20 anti-cancer phytonutrients.  I’ll be discussing anti-cancer phytonutrients in an upcoming post.

4 acai berry tea bags (I used Stash Acai Berry Herbal Tea for this recipe)
20 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
4-1/2 to 5 cups water, boiled
Juice of 1 lemon
Ice

In a Pyrex container add the acai berry tea bags (with the paper tags removed).  Allow to steep for 5 to 10 minutes.  Add the stevia and boiled water.  Fill two large glasses (or 4 small ones) with ice and lemon juice.
Serves 2 to 4

Iced Chai
The almond milk is an excellent source of calcium and magnesium.  The tea and spices have antibacterial and antioxidant properties.  Cinnamon helps regulate blood sugar.

½ cup liquid chai concentrate (I used Tazo Organic Chai Concentrate for this recipe)
1 cup almond milk
Dash freshly-ground nutmeg
4 medium ice cubes
Dash of cinnamon

Mix all ingredients except the cinnamon in a shaker or glass.  Pour into 1 large glass or 2 small glasses to serve and sprinkle with cinnamon.

Serves 1 to 2

Sugar-Free Green Tea Lemonade
There are many great healing properties of green tea, ranging from burning belly fat to warding off cancer.  Read 9 Reasons to Drink Green Tea here.  Fresh lemon juice contains over 20 anti-cancer phytonutrients (more in an upcoming post).

1/4 teaspoon of matcha (green tea powder)
Juice of 1 lemon
6 drops of liquid stevia (stevia is an herb that is naturally sweet.  It is the only sweetener that doesn’t raise blood sugar levels)
2 cups water
Ice

Blend all ingredients except ice in a blender.  Add the ice to 1 or 2 glasses.  Pour green tea lemonade mixture over ice and serve.

Serves 1 to 2

Michelle Schoffro Cook, BSc, RNCP, ROHP, DNM, is an international best-selling and seven-time book author and doctor of natural medicine, whose works include: The Life Force Diet, The Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, The Phytozyme Cure and HealthSmart News. Learn more at www.DrMichelleCook.com.

via Care2

Here’s a quick collection of simple summer recipes, for those of us whose gardens are producing way too many cucumbers…

An excellent source of vitamin C and molybdenum, the humble cucumber is nothing short of a nutritional powerhouse. Cucumbers are also a good source of vitamin A, potassium, manganese, folate, dietary fiber and magnesium. They also contain the important mineral silica, which is necessary for many bodily functions and metabolic reactions. Some researchers have found that silica may be more important for osteoporosis than calcium, as it deposits minerals into the bones and speeds the healing of fractures.

In addition to their nutritional benefits, cucumbers have all sorts of other uses, from body care to household cleaning. But with the following four recipes, there’s no need to let any cucumbers go to waste.

Image: MD Mallet

Quick and Easy Cucumber Vinaigrette
serves 3-4

4 cups cucumbers, sliced
4 tsp. cold-pressed olive oil
1 tsp. herb seasoning such as Herbamare
1 1/2 Tbsp. raw apple cider vinegar
1 Tbsp. fresh lemon juice
1/2 sweet onion, sliced thinly
1 Tbsp. nutritional yeast
sea salt/tamari, to taste
1 tsp. dried oregano or dill
1/4 tsp. black pepper (or cayenne pepper)

Mix all ingredients together in a bowl. Chill and marinate for an hour or more before serving.

Image: Gentle World

Japanese Cucumber Salad (Namasu)
serves 2–3

4 cups cucumber (see below)
1/2 tsp. sea salt
1/4 cup apple cider vinegar
2 tsp. herb seasoning such as Herbamare
1 1/2 tsp. fresh ginger, minced (or squeeze the fresh juice)
1/4 cup dry sweetener

1.    Partially peel the cucumbers so some green strips show. Slice thinly. Place in a bowl and add salt. Stir and let stand for 15–20 minutes.
2.    Combine the remaining ingredients in a separate bowl.
3.    Press excess liquid from cucumbers. Pour vinegar dressing over the top.
4.    Chill for half an hour before serving (at this point the cucumbers will still have some crunch.) Chill for four hours or overnight for a softened cucumber salad.

Image: Theilr

Cucumber and Cherry Tomato Salad
serves 3–4

1 cup cherry tomatoes, halved
2 long seedless cucumbers, diced
1 small sweet onion, diced
1/2 cup bell pepper, diced
1+ Tbsp. cold-pressed olive oil
1 1/2 Tbsp. apple cider vinegar
1 Tbsp. nutritional yeast
1/4 tsp. garlic powder
1/8 tsp. black pepper (or cayenne pepper)
1/4 tsp. dill weed
1/2 tsp. dried oregano
sea salt or tamari, to taste
1/2 tsp. herb seasoning such as Herbamare

In a bowl, mix all ingredients together. Stir. Marinate before serving if desired.

Image: Kirsten Loza

Cucumber & Snow Pea Salad
serves 4

2 cups cucumber slices
1 cup snow peas
1/4 cup red bell pepper, sliced
1 Tbsp. raw apple cider vinegar
sea salt or substitute, to taste
2 Tbsp. fresh dill, chopped
2 Tbsp. cold-pressed oil (optional)

Peel and slice cucumber; mix with the vegetables. Add seasonings and herbs. Chill before serving.

Image: Theilr

Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Visit www.GentleWorld.org for more information.

As summer vacation comes to an end, for many of us, thoughts turn back towards school.  Late August to early September feels as much like a beginning to me as January 1st.  It’s that school year rhythm that’s embedded deep in my psyche.  As I consider the new school year, I ask myself a few questions: “What worked well last year?” “What can I do to make things more manageable?”

If you want to make a new school year resolution, but aren’t sure where to begin, here are some suggestions.  Remember, even adopting just one of the following will yield benefits for all.  Happy New School Year!

1. Invest in a quality backpack: While it’s tempting and easy to buy a low-cost backpack featuring one of your kids’ favorite TV characters at a local big market store, spending more now for a well-made backpack will save you a nice chunk of change over the years.  A friend of mine has a daughter entering the fifth grade, and she’s had the same backpack since kindergarten!  It’s still in great shape — no holes or broken zippers; it’s washable, so it still looks fresh; and its classic styling has made it timeless.

2. Invest in a quality reusable lunch kit: Basically, everything noted about quality backpacks applies here.  A sturdy, well-made lunch bag or box and reusable water bottle, made without bisphenol-A (BPA) or lead, will keep your child’s lunches safe over the years.  There are quite a few options available that include reusable dishes, so that you and the planet can be free from endless plastic baggies.  Lunchsense washable lunch boxes can be purchased alone or with a set of reusable, multi-sized, watertight containers made of food grade plastics, an ice pack and a drink bottle.  The lunchbox itself becomes a placemat for your child’s meal.

3. Prepare more school lunches: Sending your kids to school with lunch from home is the best way to ensure that they have the option to eat the things you think are best for them (though, you can’t totally control lunchroom swaps.)  However, in a crunch or culinary imagination slump, it’s easy to quit preparing lunch and to allow kids to buy whatever the cafeteria has cooked up.  To help make preparing school lunches easier, try planning out your child’s lunch menu earlier than the night before.  Schools often send home the lunch menu for the month.  You can create a similar schedule of meals so that you can shop weekly based on the predetermined menu, and know in advance what you’re packing each day.  Having your child help with the menu selections can help you pick meals that will actually get eaten.  Also, if possible, designate a space in your pantry and fridge as the “school shelves,” so that the family will know not to eat certain items, frustrating your school lunch and snack plans.

4. Simplify your schedules:  Soccer, swim team, gymnastics, dance lessons, book clubs, community theater, birthday parties, playdates… getting overscheduled is so easy to do!  Determine your priorities for the year, and honor them.  Isn’t having a family life that is sane and cohesive more important than having a child trying to excel at everything?  Once you get a grasp on what the school workload is, try to limit extra-curriculars to what brings your child pleasure and growth, but minimal stress.  Down time is vital to health and growth.

5. Have a consistent bedtime:  Kids need to get enough sleep at night, and parents need time to unwind.  Figure out what time your kids need to be in bed each night, then schedule enough time for the evening wind down — clean up, baths, book reading — in order to have lights out by bedtime

6. Prepare a nutritious breakfast: We all know that a good breakfast supports a successful day for both kids and adults, yet the things we often associate with breakfast are not especially nutritious: pancakes, waffles, sugary cereals.  Stock your fridge and pantry with easy to prepare breakfasts — eggs, whole-grain cold and hot cereals, quality bread, low-fat yogurt, fresh fruit, nut butters – to make breakfast energizing, healthy and no fuss.  Also, remember that breakfast does not equal sweet.  Consider including savory options such as warmed up beans and brown rice or hummus with whole-grain pita on your breakfast menu.

7. Donate outgrown clothes: Kids grow and grow and grow, making some new school clothes obsolete before they’ve been thoroughly broken in.  Do yourself a favor and immediately donate outgrown clothes to a thrift store or pass them on to someone who can use them instead of cluttering up your home with them.  They will be a treasure to someone and you’ll enjoy not having overstuffed drawers and closets full of clothes no one in your home can wear.

8. Recycle paper: The volumes of paper that kids bring home from school astonishes me.  Newsletters, fundraising material, spelling lists and tests, homework assignments, flyers, doodles.  While some of this material — certain lessons and art projects — are keepers — a lot of it is not.  You know it’s coming, so be prepared.  Make it easy to dump unnecessary papers in a recycling bin or bag in your home, reducing both clutter and landfill trash.

9. Give yourself enough time in the morning:  Being rushed is anxiety-inducing, stirs up anger and is, overall, a lousy feeling.  If you have found your family consistently experiencing the morning rush, it probably means you or certain members need to get up earlier than is customary.  Sometimes a simple extra fifteen minutes is all it takes to make getting to the bus stop, make sure everything’s in the backpack, and have time for good-bye kisses the new normal.

10. Bless your life: In all of the hustle and bustle of having school-aged children, it’s easy to develop the habit of complaining or operating out of a low-grade negativity.  A definition of “to curse” is “to speak evil of.”  Instead, bless yourself, your family, your life.  These years are a passing season, and while it’s not all bliss, give your family the gift of being grateful for the good, the love, the health, the joy, the humor and the blessedness of the day.

Via Care2

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Who says non-meat eaters can’t have any fun with a grill? The culture of barbecue may be obsessively meat-centric, but I’ve known many a vegetarian who can perform magic with hot coals, some sauce and a squash. I’ve thrown together plenty of vegetable marinades in my day, here are a few of my favorites. The chemistry is simple–mix the marinade up and let your vegetables marinate in a shallow dish from between 30 minutes to an hour before grilling. For larger quantities, double the ingredients.

Spicy Orange & Cilantro
2 tablespoons olive oil
1 tablespoon orange juice
1 tablespoon orange marmalade
1 tablespoon chopped fresh cilantro
1 teaspoon red pepper flakes

Asian
2 tablespoons light soy sauce
2 tablespoons seasoned rice wine vinegar
2 teaspoons minced fresh ginger
1 teaspoon sesame oil

Brown Sugar & Bourbon
2 tablespoons soy sauce
2 tablespoons bourbon
1 tablespoon brown sugar
1 teaspoon cayenne pepper

Lemon & Garlic
1 tablespoon olive oil
2 tablespoons lemon juice
1 tablespoon lemon zest
1 teaspoon minced garlic
Salt and freshly ground pepper to taste

Maple & Wasabi
2 tablespoons maple syrup
2 tablespoons olive oil
1 teaspoon wasabi