Monthly Archives: October 2018

Seasonal Superfood Recipes For Fall

by Uncategorized

Fall has arrived. And with the change in seasons comes a completely different way of eating. Instead of light and refreshing salads, it’s time for nourishing, warming, nutrient-dense foods. If you’re not familiar with the term, nutrient density is the concept of eating foods which provide a lot of nutrients for not a lot of calories. This is contrasted with energy dense foods which provide a lot of calories but not a lot of nutrition.  An apple, for example, is a more nutrient-dense food than fried apple fritters which are calorically (energy) dense.

Benefits of seasonal eating

When we change what we eat with the seasons there are many benefits for our health.  The health benefits come in part from the fact that seasonal foods are usually picked at their peak of ripeness. This is when their nutrient value is highest. It’s a distinct difference from when they are picked early, stored, and force-ripened. While it may be nice to have apples, strawberries, or lettuces year round, the truth is they each have a season.

Taste is another health benefit of seasonal eating. Being fully ripe when picked often means the produce will taste better. That’s because it’s fully ripe so the flavors have had a chance to really develop. Anyone who questions this should think about the difference between cardboard tasting winter tomatoes and a mouthwateringly delicious vine-ripened summer tomato.  There’s a huge difference, one that we shouldn’t ignore because the more flavorful tomato delivers more lycopene, vitamins C and K, biotin, molybdenum, and more.

Variety in the diet

Another important health benefit to seasonal eating is that it introduces more variety to your diet. When we eat the same foods all the time we can miss out on different nutrients from different foods. Micronutrient profiles are broad and varied among different foods, we can take advantage of that by eating with the season. For the Fall season, that means consuming a lot of foods that are rich in Vitamin A, a beta-carotene found in the red, orange and deep yellow foods of this season. Vitamin A is beneficial for eye health, hair, skin, nails, and can be supportive for respiratory health as well.

Just because a food is in season does not, unfortunately, mean that what you are buying at the grocery store is truly fresh. It is possible that foods traveling a far distance can be picked early and stored while they are shipped across the country or around the world.  In order to ensure that you are getting in-season foods, it’s best to shop locally from farmer’s markets and CSA’s or to look for locally grown signs at your grocery store.

Five Recipes

To help you add some of the delicious superfoods of Fall into your diet we’re sharing a few of our favorite recipes below:

 

Cauliflower Curry

The mild taste and slightly rough texture of cauliflower make it perfect to add to many dishes at this time of year. Rich in vitamin C, K, pantothenate, and folic acid, cauliflower is also excellent for helping with cholesterol health. You can use it as a mash in addition to or instead of potatoes, make lots of types of rice with it, or even make cauliflower steaks.
This recipe is a testament to my friend Padma who taught me so much about Indian cooking.  Every time I wanted to learn how to make something she kindly and patiently invited me into her kitchen to guide me in learning to understand her cuisine.  This recipe is one that I came up with for a quick and tasty curry.  It's become a family favorite, I'm sure your family will love it too.
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Ingredients
  

  • 2 C. red lentils, cleaned, washed, and cooked
  • 2 T. olive oil
  • ½ t. yellow mustard seeds
  • ½ t. cumin seeds
  • 1 large yellow onion, diced
  • 2 cloves garlic, minced
  • 1 t. ginger, grated
  • 1 T. curry powder
  • 1 t. ground turmeric
  • 2 C. tomato sauce
  • ½ cauliflower, cut into bite-sized pieces
  • 1 t. sea salt
  • 1 T. minced fresh cilantro

Instructions
 

  • The curry sauce is made while the lentils are cooking.  If the lentils finish before the sauce is ready, take them off the heat and set them aside until it is time to add them to the sauce.
  • In a large saucepan heat the oil
  • When the oil is hot add the mustard and cumin seeds, stirring constantly cook for 1 minute
  • Add onion and sauté until onion is golden and slightly wilted
  • Add garlic, ginger, curry powder and turmeric, cook 1 to 2 minutes
  • Add tomato sauce and cauliflower
  • Reduce heat to medium-low, cover and cook until cauliflower is al dente, approximately 7-9 minutes
  • Add cooked lentils, sea salt and cilantro, cook 2-3 more minutes

 

Spinach Leek Quiche

Mild yet flavorful, leeks are a wonderful addition to any fall or winter dish. A great source of sulfur compounds leeks are also high in vitamin K and manganese. This particular recipe is from my Aunt Haya and is definitely one of my favorite comfort foods for this time of year. This recipe makes a large quiche and is great as leftovers.
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Ingredients
  

  • 4 slices gluten-free bread
  • 3 T olive oil
  • 1 pound spinach leaves
  • 2-3 leeks (depending on size), white parts only
  • 3 cloves garlic, minced
  • 5 eggs
  • 1 cup organic milk
  • 1 tsp dried basil
  • 1/2 tsp dried oregano
  • 1/4 tsp nutmeg, fresh ground
  • 1 T. dried parsley
  • salt and pepper to taste
  • 2 C organic grated cheese (any flavor will do but I particularly like swiss)
  • 1 C sliced mushrooms

Instructions
 

  • Preheat oven to 350F
  • Lightly grease springform pan (place base or foil under the pan to prevent liquid seeping out)
  • Pulse bread in food processor until it turns into crumbs
  • Line bottom of springform pan with breadcrumbs
  • Slice leeks in half and then cut into 1/2” thick semi-circles, wash thoroughly to remove dirt
  • Heat wok or large pan
  • Add 2 T olive oil
  • Add spinach and saute until it starts to wilt
  • Add leeks and salute, adding more olive oil if needed
  • Add minced garlic
  • When spinach and leeks are fully wilted remove from heat and pour into springform pan
  • In a separate bowl mix together milk, eggs, and herbs beating well
  • Pour egg mixture over the greens
  • Top with grated cheese
  • Top with mushrooms
  • Bake 1 hour or until set
  • Let cool 10 minutes before slicing

Pumpkin Date Cake

One of the easiest healthy food swaps you can do with your fall superfoods is to use pumpkin puree in baked goods. You can often use it in place of other moist ingredients like oil and eggs. When using pumpkin you are also adding fiber, vitamins A and C, plus potassium.
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Ingredients
  

  • 1  cup almond flour
  • 1 cup coconut flour
  • 1 t. baking soda
  • 1 t. baking powder
  • 1/4 t. salt
  • 2 large eggs
  • Juice and zest of one orange
  • 1/2 C evaporated cane juice crystals
  • 1 cup pumpkin puree
  • 1 cup chopped dates
  • 1 1/2 t. vanilla extract

Instructions
 

  • Preheat oven to 350 degrees F. Grease a 10 x 12 baking pan.
  • Mix together flours, baking soda, baking powder, salt and whisk to combine.
  • In a separate mixing bowl beat the eggs; add the orange juice and zest, cane juice crystals, pumpkin puree, dates, and vanilla. Beat well. Add the dry ingredients into the wet, and beat for two minutes.
  • Bake 30-35 minutes, until golden brown and done in the center.
    Note: This cake freezes well, can also be used to make snack loaves or muffins

Quinoa Stuffed Baked Apples

The last substitution you can make for a healthier superfood-rich meal is to replace your rice with quinoa. Most types of rice, including white rice and brown rice, are okay in moderation, but they lack the nutrition you need for a well-balanced meal. Quinoa is considered a superfood, so it is the perfect alternative when you want to have a side dish. It’s also a great way to add a little extra protein, manganese, copper, phosphorus, and magnesium to desserts such as in this recipe.
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Ingredients
  

  • 4 apples, washed, dried, and cored
  • Filling: 3/4 cup cooked quinoa, 3 T organic butter, 3 T evaporated cane juice crystals, 1 teaspoon cinnamon, 1/8 teaspoon nutmeg, 1/4 cup chopped almonds, 1/4 cup currants

Instructions
 

  • Use a square cake pan to hold the apples
  • Preheat the oven to 400 F
  • Mix all filling ingredients together until well combined
  • Stuff equally into apples
  • Bake for 18-20 minutes until apples are tender and filling bubbles slightly
  • Serve immediately
    optional: if desired drizzle with organic heavy cream

 

Sweet Potato Croquettes

Many people enjoy potatoes, especially in the fall when you want more savory dishes, but they tend to be high in carbs and fat, and not very nutritious. Instead of having traditional white potatoes in your dishes, try sweet potatoes. These are a superfood, so they are filled with nutrients, and are amazing to enjoy during the fall season. You can have stuffed sweet potatoes, mashed sweet potatoes, or even sweet potato soup.
This recipe owes it's start to a much-loved favorite from my husband's family.  Made for nearly every big family gathering everyone pitches in to roll the croquettes and then eagerly awaits the finished product.
Updated to use sweet potatoes and cinnamon, plus a few other healthy changes, these are a wonderful way to get beta-carotene as well as vitamin C and manganese.  The recipe makes a lot but this is because we tend to make them for large family gatherings.  You do not need to bake them all at once and can, if you like, freeze some to bake at a later time.  While they take a while to assemble they are certainly worth the effort.
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Ingredients
  

  • For croquettes: 5 pounds of sweet potatoes, baked and peeled (be sure to not overbake so they are not mushy)1 stick organic butter2-3 eggs1 C organic milk¼ t. fresh ground nutmeg½ t. ground cinnamon
  • For coating: beaten egg, gluten-free breadcrumbs

Instructions
 

  • Puree baked potatoes while still hot
  • Add other ingredients and mix well
  • Roll into croquette shape (an oval tube approximately 1 ½ inches long)
  • Prepare a pie dish with beaten egg (beat eggs one or two at a time to ensure you don't make too many)
  • Prepare a separate pie dish with breadcrumbs
  • Dip croquettes into beaten egg
  • Dip egg-coated croquettes in bread crumbs
  • Place croquettes on an un-greased baking tray, cool 2-4 hours (we usually cool them overnight)
  • Bake at 350 F for 20 minutes or until golden in color

For more seasonal and superfood info check out these posts:

best cinnamon

How To Choose The Best Cinnamon?

by health, herbs and spices

Can you smell it? The apple pie roasting in the oven on a cold winter’s night? 

Some of the fondest memories of my childhood involved a spice that in many parts of the country defines classical Americana, Cinnamon.   What some don’t know is that cinnamon can do more for us than create the sweet scent of our childhood.  It has been used for centuries in traditional Asian medicines. 

Today it has become fairly well known in herbal medicine and for good reason.  The bark we love dried up and ground for cooking has powerful medicinal qualities.  In fact, Cinnamon has scientific evidence as a natural treatment for diabetes, and metabolic syndrome in addition to being an antibacterial agent and antioxidant.

Types of cinnamon

There are over 250 species of the cinnamon plant, of which four are used as the spice we know as Cinnamon.  When it comes to the therapeutic potential of Cinnamon there are two species to consider.  You may have noticed this at the grocery store when you looked for some in the spice aisle where you find “common” Cinnamon, often marked as Cinnamon, and another type of Cinnamon, marked as Ceylon cinnamon, also known as true cinnamon, Sri Lankan cinnamon, or by its botanical name Cinnamomum zeylanicum.

Ceylon cinnamon is considered by traditional herbalists and culinary aficionados as the most authentic of cinnamon. 

Which is the best cinnamonHow to choose cinnamon

In addition to its more authentic sweeter taste, Ceylon cinnamon is also the superior cinnamon when it comes to its therapeutic uses.  The reason for this has to do with a chemical found in cinnamon (and a variety of other foods and spices we eat) called coumarin and its toxicity to your liver via the Cytochrome P450 detoxification system. 

“Common” cinnamon has a high amount of coumarin yet Ceylon cinnamon often has little to none of it which makes it safe to use in therapeutic dosages.  At first glance, this may seem alarming but think of this system as one of the ways that our bodies take certain foods, medicines, and herbals and turn them into a form that our body can make use or get rid of.  Without it, many well-known plants, foods, and medicines would be toxic to our bodies.  You may have heard of this system before and not even knew it as it’s the system in our liver behind grapefruit juice’s impact on a variety of medications.   

Why choose Ceylon

Considering that “common” cinnamon can contain up to 1,000 times more coumarin than Ceylon cinnamon, it puts a lot of pressure on respectable herbal companies to use it in medicinal formulations and this helps to drive up the price compared to “common” cinnamon.  

The price of Ceylon cinnamon is a reason why most processed food manufacturers use “common” cinnamon more.  One study showed that out of a variety of bakery and cereal products, the highest coumarin came from cinnamon and the cinnamon used was the “common” variety. 

If you have considered using cinnamon for its therapeutic potential, or if you just love the spice like I do and find yourself putting it in everything, then do your liver and tongue a favor and check to make sure you are purchasing Ceylon cinnamon. Oh and add crummy quality cinnamon to the list of reasons why it’s better to just stick to your own home cooked foods and kick the processed food habit. Don't put that extra stress on your liver.

 

[expand title=”Sources”] 

Abraham, K., et al. (2010). Toxicology and risk assessment of coumarin: focus on human data. Molecular Nutrition & Food Research, 54(2), 228-239. 

Blahová, J., & Svobodová, Z. (2012). Assessment of Coumarin Levels in Ground Cinnamon Available in the Czech Retail Market. The Scientific World Journal, 2012, 263851.

Fentem, J. H., Hammond, A. H., Garle, M. J., & Fry, J. R. (1992). Toxicity of coumarin and various methyl derivatives in cultures of rat hepatocytes and V79 cells. Toxicology In Vitro: An International Journal Published In Association With BIBRA, 6(1), 21-25.

Kiani, J., & Imam, S. Z. (2007). Medicinal importance of grapefruit juice and its interaction with various drugs. Nutrition Journal, 6, 33. 

Medagama, A. B. (2015). The glycaemic outcomes of Cinnamon, a review of the experimental evidence and clinical trials. Nutrition Journal, 14, 108.

Nabavi, S. F., et al. (2015). Antibacterial Effects of Cinnamon: From Farm to Food, Cosmetic and Pharmaceutical Industries. Nutrients, 7(9), 7729–7748.

Ranasinghe, P., et al. (2013). Medicinal properties of “true” cinnamon (Cinnamomum zeylanicum): a systematic review. BMC Complementary and Alternative Medicine, 13, 275. 

 

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fruit smoothie

Four Delicious Superfood Smoothies For Fall

by breakfast, drinks, Fall, seasons

Superfood Smoothies

While smoothies are certainly more popular during the warmer months of the year, there’s nothing wrong with enjoying them during the Fall season. A superfood smoothie can be a great way to add a nutrient-dense bump to your diet. To increase your nutrition you can simply change the ingredients in your smoothies. This allows you to take advantage of the season by eating those superfoods that are available at this time of year.

Important notes for smoothie making

  • By using bone broth instead of plain ice cubes you’ll be adding a small amount of a wonderful nutrient dense liquid that adds to the health benefits of the smoothies.
  • For added protein in each of the smoothies listed below add 1-2 scoops of collagen powder.  This odorless, flavorless powder is also highly beneficial for gut health but won’t change the delicious flavor of the smoothie.
  • When using almond or coconut milk be sure to read the label and avoid carrageenan. This ingredient, made from a red seaweed, can be highly irritating to the gut.
  • Each recipe below makes 2 servings, if desired you can cut the recipe in half to make just a single serving.
  • If you want to make two servings and save one for later it’s recommended that you freeze the second serving in order to prevent the ingredients from oxidizing. When you are ready to drink it, thaw a little more than halfway (overnight in the fridge should work) and re-blend. The frozen one may have a thicker consistency when blended depending on how much you let it thaw.
Wonderful Walnut Smoothie
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Ingredients
  1. 2 cups almond or coconut milk
  2. 3/4 cup chopped walnuts
  3. 2 cups frozen organic wild blueberries
  4. 2 tbsp fresh-ground flax seeds
  5. 2 tbsp organic molasses
  6. 1-2 tsps cinnamon
  7. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Cran-Orange Breakfast Boost
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Ingredients
  1. 6 oranges, washed, peeled and sectioned
  2. 2 cups frozen cranberries,
  3. 1 16-ounce bottle cranberry kombucha
  4. 1 ½ tsp vanilla extract
  5. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Almost Pie Smoothie
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Ingredients
  1. 1/3 C gluten-free oats
  2. ½ C pumpkin puree
  3. 1 ½ C organic Greek yogurt
  4. 2 medium organic Fuji apples (about 2 cups)
  5. 1 banana, frozen and broken into pieces
  6. 1 C almond or coconut milk
  7. ¼ t pumpkin pie spice
  8. 6 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Carrot Cake Smoothie
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Ingredients
  1. 1 frozen banana, broken into chunks
  2. ¼ cup shredded carrots
  3. 1 tbsp vanilla extract
  4. 1- 1½ tsp cinnamon (to taste)
  5. generous pinch nutmeg
  6. 1 C organic yogurt
  7. ½ C almond or coconut milk
  8. ¼ t ginger
  9. 4 bone broth cubes
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

More great Fall recipes

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Three Delicious Pumpkin Recipes For Fall

by drinks, nutrients, seasons, super foods, vegetarian, , , , ,

It’s that time of year when the days are getting shorter, the temperatures are dropping, and all those scrumptious, warming, Fall foods are appearing at your grocery store. This includes pumpkin, one of my favorite, most versatile vegetables. Fabulous in soups, baked goods, as a side vegetable, and even as a snack using the seeds. Pumpkins are so tasty that I find it surprising how in the United States we spend nearly $600 million on pumpkins just to carve them up for Halloween and then discard them. They’re so nutritious and delicious that I think we should all be eating more of them.

Superfood Benefits of Pumpkin

 

Qualifying as a superfood, pumpkins are a wonderful source of potassium, vitamin A, a good source of vitamin C, and also provide quite a bit of fiber. Health-wise, due in part to their high antioxidant status, studies show pumpkin may be supportive in decreasing the risk of cancer. They’re also believed to help with improving insulin regulation, lowering blood pressure, providing lignans (which can have an antimicrobial benefit), and consuming pumpkin may even be helpful for the treatment of benign prostatic hyperplasia.

It’s not just the flesh of the pumpkin that’s good for you. The seeds also have health benefits. Helpful for cholesterol metabolism and in addition to being a good source of protein, the seeds also deliver tryptophan, manganese, phosphorus, copper, magnesium, and zinc. All of this goes a long way towards making pumpkins and their seeds something you definitely want to add to your nutritional plan.

Pumpkin Recipes

 

While almost everyone is familiar with pumpkin pie and pumpkin bread, and possibly even pumpkin soup, there’s so much more you can do with them.  Here are a few delicious ways to add more pumpkin to your Fall menu and bump up your nutrition.

Pumpkin Hummus

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Ingredients
  

  • 2 cups cooked chickpeas (or 1 15 oz can organic chickpeas, drained and rinsed)
  • 15 ounces pumpkin puree
  • juice of 2 lemons (about 4 tablespoons)
  • 1/3 cup virgin olive oil
  • 1/2 cup tahini paste
  • 3 cloves garlic finely minced
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp allspice
  • 1 1/2 tsp sea salt 
  • 2-4 Tbsp chickpea liquid, as needed for consistency

Instructions
 

  • Blend all ingredients except salt and liquid together
  • If needed, add chickpea liquid 1 Tablespoon at a  time for smoothness and consistency
  • Once fully blended add salt to taste
  • Best served at room temperature

Pumpkin Alfredo

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Ingredients
  

  • 1 pound gluten-free tagliatelle (my preferred brand is Jovial)|
  • 2 Tbsp organic butter
  • 2 Tbsp gluten-free flour
  • 3 garlic cloves, minced finely
  • 4 cups organic milk
  • 1 cup pumpkin puree
  • 1 tsp finely minced rosemary
  • 1 pinch red pepper flakes (to taste)
  • sea salt and fresh ground pepper to taste
  • shaved parmesan for topping
  • minced rosemary for topping

Instructions
 

  • Cook, drain, and lightly rinse pasta
  • Heat butter in a saucepan, add flour and whisk until combined
  • Add garlic, pepper, rosemary, and milk, reduce heat
  • Whisk all ingredient together until fully combined
  • Add pasta to the sauce and combine, coating noodles well
  • Garnish with extra minced rosemary and shaved parmesan

Superfood Pumpkin Shake

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Servings 2

Ingredients
  

  • 1 cup pumpkin puree, cold, not freshly cooked
  • 2 bananas
  • ½ cup plain organic Greek yogurt (full fat if possible)
  • ½ cup unsweetened almond milk (avoid carrageenan)
  • 2 tbsp protein powder
  • 1 tsp honey
  • 1 tsp ground flax seeds
  • 1 tsp bee pollen granules
  • 1 tsp pumpkin pie spice
  • 2 cups ice

Instructions
 

  • Blend well until fully combined
  • If needed add extra liquid to fully blend ingredients together

 

For a few more Fall posts be sure to check these out: