The Five C Challenge: Food Version

It turns out there are a lot of powerful words which begin with C or contain a C. Who knew?

My challenge to all of us today was inspired by a friend whose initials are CC. Powerful letters, like I said. She’s a powerful person.

So let’s play around with this, let our hair down and have some fun:

  • CC’s Cut Carrot Challenge could become

  • The Cut Carrot Cucumber Celery and avoCado Challenge which could become

  • The Carrot Cucumber Celery Crispy Crunchy Challenge

Take your pick! Create a different one, but let’s all take this challenge on.

Each day commit to the veggies. At least five servings a day. Start with one serving—1/2 cup cooked, 1 cup raw—and build up gradually to allow your digestive system to adapt.

And to honor our crunch cravings (C’s are powerful, are they not?!) let’s focus on seeds and nuts:

  • Pumpkin seeds (blood pressure support, anti-cancer, all around beneficial!)

  • Sunflower seeds (also! Blood sugar control, anti-inflammatory)

  • Almonds to reduce cholesterol levels

  • Brazil nuts have selenium which is crucial for immunity

  • Macadamia nuts…

  • Walnuts…

  • Pecans…

  • Cashews…

  • Hazelnuts…

Nuts and seeds are tiny powerhouses of anti-inflammatory nutrients. They help balance our blood cholesterol and blood sugar levels. They, therefore, are protective against cancer in our bodies. Powerful Crispy-Crunchies.

So much more fulfilling for the Cells in your body than a potato Chip!!

That doesn’t mean, of course, that we are going to eat a whole bag of them. Bad idea. Tough on the digestion—and on the jaw!

In my Restart Program we hew to the following guideline:

2 “dainty” handfuls per day (or a total of 4 Tb of nut butter)

Don’t you love the image of Dainty Handfuls? I know I do!

Cheers, Everyone—and enjoy this hummus recipe.

Quick-Like-A-Bunny Hummus Without Tahini

faster and safer than driving to the store and much less spendy

Brought to you by Helen Gardiner-Parks FNTP

A few nutrition tidbits: I used to wonder why recipes told me to “rinse” my canned beans. Well, it turns out there’s a good reason: the cooking water contains many of the “anti-nutrients” which make beans hard to digest, so rinsing helps us out (and can make us more pleasant to be around!). Garlic is a powerful anti-oxidant and good source of immune-boosting vitamin C. And using organic vegetables reduces our exposure to the toxins in pesticides/herbicides, as well as giving us more nutrients overall; this is especially important with thin-skinned produce (see for more details).

Serve with chunks of veggies: carrot, celery, cucumber, peppers. Pack in tiny containers for lunches at school and on-the-go.


  • 1 (15 oz.) can garbanzo beans, drained and rinsed well (can sub other beans!)

  • 4 tbsp. extra virgin olive oil

  • 2 tbsp. lemon juice (roughly half a lemon)

  • 1-2 garlic cloves minced

  • ½-3/4 tsp. spices of choice (feel free to go wild here: cumin, curry powder, paprika, adobo, chives, parsley, cilantro, chili powder, etc.)

  • ¼-1/2 tsp. white pepper (or sub black)

  • ¼-1/2 tsp. sea salt


  1. Process the garbanzo beans with the garlic in a food processor or high-powered blender until well broken down.

  2. Add the olive oil, lemon juice, spices, and 1/4 teaspoon of salt as you pulse. Scrape down as needed and process until smooth and creamy. If needed, add water, one tablespoon at a time, to thin out the hummus.

  3. Hummus should stay fresh for at least 3 days in the refrigerator.

#carrots #veggies #raw #nuts #seeds #antiinflammatory #hummus #foodismedicine

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