All posts by Mira

About Mira

Mira Dessy is The Ingredient Guru. A holistic nutrition professional, author, and a popular public speaker, she knows that it's not just what you eat, but what's in what you eat. She is the author of The Pantry Principle: how to read the label and understand what’s really in their food. Dessy is a Board Certified Holistic Health Practitioner whose mission is to educate and empower consumers. She curates the Lean Clean Green Subscription box, the premier, organic, earth-friendly, healthy, sustainable subscription box which can be found online at https://theingredientguru.memberbox.com

Winter Wellness Foods 

Winter Wellness: Top Foods To Keep Your Body Strong And Warm

by seasonal, seasons, winter

Winter is here, and it’s brought colder temperatures and an increased risk of cold and flu. Our nutritional needs change with the seasons. Nourishing yourself and your family can be simple by adding these nutrient dense and good-for-you foods to your winter menu.

Except for winter-sports enthusiasts, people become less physically active. After all, when it’s cold and snowy outside, even a trip to a neighborhood grocery store is a daunting task. Plus, with the advent of cold and flu season, staying healthy takes a bit more effort. The challenge is that nutrition-packed fruits and vegetables that were plentiful during the summer may be in short supply—and take a bigger chunk out of our wallets.

However, there are many delicious and affordable ways to ensure proper nutrition during the dark days of winter. These tips will help you maintain optimum health and please your palate at the same time.

 

Top Winter Wellness Foods 

1. Reds and Greens

winter wellness

Chard, collards, and kale flourish in winter; plus frosty weather can reduce kale’s bitter taste. With healthy amounts of vitamins C, A, and K, plus plenty of folate in escarole, mustard greens, and collards, leafy greens can keep people’s immune systems in good shape.

Red cabbage, a cousin of kale, contains few calories and lots of vitamin A, plus zeaxanthin and lutein, phytochemicals so important for eye health as people age. Additionally, cabbage has high amounts of potassium and calcium.

2. Vitamin D

winter wellness

The best source of vitamin D is the sun but, in the winter, we often don’t get enough. This is why it is important to eat good sources of vitamin D such as salmon, sardines, tuna steak, milk (organic, whole), eggs (preferably pastured or free range), and portobello mushrooms.

3. Legume Love

There are many varieties of legumes, including garbanzo beans (aka chickpeas), lentils, lima beans, and pinto beans. These hearty foods have something in common: they are fiber and protein powerhouses. Beans can be added to stews and soups, served in salads, and cooked and eaten by themselves. To reduce gassiness, soak them in water for six to eight hours and rinse before preparing.

4. Roots to the Rescue

winter wellness

Potatoes have an undeserved bad reputation for their starch content. However, they are chock full of vital nutrients. One potato provides hefty amounts of immunity-boosting vitamins B6 and C (29% and 25% of the recommended daily allowance of each), fiber (4 grams in an average-size potato), and folate, essential for the proper development of unborn babies, are added bonuses.

Purple potatoes are great sources of anthocyanins, antioxidants with a variety of benefits ranging from keeping heart disease at bay to reducing inflammation. Adding carrots, parsnips, turnips, and other roots vegetables to mashed potatoes is a delicious way to include vegetables in a wintertime diet.

Sweet potatoes are a wonderful source of beta-carotene, an antioxidant that fights free radical damage and inflammation. Beta-carotenes are especially important in the winter to support a healthy immune system.

5. Super Squash

Spaghetti, acorn, and butternut are only a few types of this colorful, tasty, nutritious vegetable. Winter squash is low-calorie and rich in fiber, vitamin A, folic acid, and vitamin C. Acorn squash also has 30% of the RDA of vitamin B1, 25% of B6, and 31% of magnesium. Butternut squash is a powerhouse of vitamins A and C: 179% and 31% of their respective daily requirements. Adding a healthy fat such as coconut oil or grass-fed butter along with applesauce or cinnamon can be a great way to add additional flavor and nutrients to your squash dishes.

6. Fabulous Fruit

Citrus fruit is loaded with vitamin C. Grapefruit, oranges, and their cousins are also excellent sources of all-important flavonoids. Hesperidin, the dominant flavonoid in citrus fruit, is known to raise HDL cholesterol (the good kind), reduce LDL cholesterol, and lower triglyceride levels.

Citrus fruits are also high in minerals and phytochemicals. If you have not yet tried pomegranate juice, you may want to add it to your daily regimen. It contains more antioxidants than any other kind. Studies show that pomegranate juice may help prevent free radicals from doing damage and increase the flow of blood to the heart in patients whose tickers do not receive sufficient oxygen because of blocked arteries.

During the winter months both our activity level and food choices change but making wise choices can help us to not only survive, but flourish during this time of year.

[expand title="Sources"] 

  • Knez E, Kadac-Czapska K, Dmochowska-Ślęzak K, Grembecka M. Root Vegetables—Composition, Health Effects, and Contaminants. International Journal of Environmental Research and Public Health. 2022; 19(23):15531. https://doi.org/10.3390/ijerph192315531

 

  • Liu, Y. Heying, E., and Tanumihardjo, S. History, Global Distribution, and Nutritional Importance of Citrus Fruits. Comprehensive Reviews in Food Science and Food Safety, November 2012 Vol. 1, Issue6, pages 530-545. https://doi.org/10.1111/j.1541-4337.2012.00201.x

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7 Nutrients for Itchy Skin

7 Nutrients For Itchy Skin

by winter, ,

Are you dealing with the winter itchies? 

For those who deal with daily dry skin conditions it can be annoying to always be itching and flaking. But sometimes dry skin isn't always due to dermatitis, psoriasis or eczema.  It is possible that your dry skin is be related to the season. And winter is the worst.  That’s because the lower humidity in winter tends to increase skin dryness.  

Of course it may also be because you're not getting enough hydration [Link to hydration blog post].  Another cause could be your diet: you may not be eating enough of the foods that can support you nutritionally and help to alleviate these symptoms.  Eating a balanced diet is not only important for your insides, but also good for your outside too.

Your skin is the largest organ of your body, protecting your insides from bacteria, dirt, and other foreign substances. If your skin is dry and itchy, it may not be able to do its job as well. Providing the right nutrients to keep your skin healthy, strong, and less itchy is worth investing in. There are several nutrients that can help keep your skin healthy and strong.

Nutrients for skin health

Vitamin A

Also known as beta-carotene, a vitamin that is responsible for growth and repair of body tissues. Excellent sources include sweet potato, winter squash, carrots, leafy greens such as spinach and kale, red tomatoes, and red bell peppers.

Vitamin C

An antioxidant that helps the body produce collagen while protecting against free radical damage. It is not just available in citrus fruits; you can find it also in red bell peppers, broccoli, Brussels sprouts, kale, kiwifruit, spinach, asparagus and collard greens.

Vitamin E

Another antioxidant; this one helps protect cell membranes and can help against UV damage. Recent studies have shown that the best way to take vitamin E is through the diet in foods such as sunflower seeds, mustard greens, swiss chard, and spinach. Consuming vitamin C along with the vitamin E will make it even more effective. Avocados are great for providing both vitamin C and E along with some healthy fat.

Selenium

An antioxidant mineral which is also important for thyroid and immune system health. You find it in Brazil nuts, tuna, salmon, halibut, wheat germ, brown rice, mushrooms, and eggs.

Zinc

Works with vitamin C on cell metabolism and collagen production as well as helping to promote blood sugar balance. Rich sources of this essential mineral include oysters, beef liver, cremini mushrooms, spinach, collard greens, miso, and pumpkin seeds.

Essential fats

Such as omega-3 fatty acids, help keep skin thick, supple, and moisturized. A deficiency of this fatty acid can cause dry skin. Animal sources include salmon, mackerel, and herring (just make sure it is wild-caught [link: Vital Proteins] and not farm raised). Plant sources include walnuts, flax seeds, hemps seeds, and chia seeds.

Green Tea

Green tea rovides an added bonus. It can be a great aid to staying well hydrated by helping to improve moisture, roughness, thickness, and elasticity of the skin. It is very high in polyphenols which research has shown to be anti-inflammatory and to have anti-carcinogenic qualities against skin cancer.

So now you know, your nutrition is extremely important to maintain healthy, glowing, itch-free skin.

[expand title="Sources"] 

  • Boelsma, Esther et al. "Nutritional Skin Care: Health Effects Of Micronutrients And Fatty Acids". The American Journal Of Clinical Nutrition, vol 73, no. 5, 2001, pp. 853-864. Oxford University Press (OUP), doi:10.1093/ajcn/73.5.853. Accessed 11 Feb 2022.Evans, Julie A., and Elizabeth J. Johnson. "The Role Of Phytonutrients In Skin Health". Nutrients, vol 2, no. 8, 2010, pp. 903-928. MDPI AG, doi:10.3390/nu2080903. Accessed 11 Feb 2022.
  • Dattola, Annunziata et al. "Role Of Vitamins In Skin Health: A Systematic Review". Current Nutrition Reports, vol 9, no. 3, 2020, pp. 226-235. Springer Science And Business Media LLC, doi:10.1007/s13668-020-00322-4. Accessed 11 Feb 2022.
  • Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010;2(8):903-928. doi:10.3390/nu2080903
  • Michalak, Monika et al. "Bioactive Compounds For Skin Health: A Review". Nutrients, vol 13, no. 1, 2021, p. 203. MDPI AG, doi:10.3390/nu13010203. Accessed 11 Feb 2022.
  • Pilkingon, Suzanne Margaret and Rhodes, Lesly Elizabeth. (2011) Nutrition for Healthy Skin. ISBN: 978-3-642-12263-7.
  • Pullar, Juliet et al. "The Roles Of Vitamin C In Skin Health". Nutrients, vol 9, no. 8, 2017, p. 866. MDPI AG, doi:10.3390/nu9080866. Accessed 11 Feb 2022.
  • Schröder, Jens-M. "Seeing Is Believing: Vitamin A Promotes Skin Health Through A Host-Derived Antibiotic". Cell Host & Microbe, vol 25, no. 6, 2019, pp. 769-770. Elsevier BV, doi:10.1016/j.chom.2019.05.011. Accessed 11 Feb 2022.
  • Vollmer, David et al. "Enhancing Skin Health: By Oral Administration Of Natural Compounds And Minerals With Implications To The Dermal Microbiome". International Journal Of Molecular Sciences, vol 19, no. 10, 2018, p. 3059. MDPI AG, doi:10.3390/ijms19103059. Accessed 11 Feb 2022.

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digestive enzymes

The Inside Scoop On Digestive Enzymes

by Uncategorized,

Have you ever really thought about what it means to digest your food and why is it important?

Digestion is defined as: a person’s capacity to break down food into substances that can be used by the body.

For overall health it is extremely important to properly digest what you put into your body because we are not just what we eat, but what we digest and absorb.

Digestion is both a mechanical and enzymatic process. I’m pretty sure you understand the mechanical process involved:  you eat, chew, and then swallow your food. The enzymatic process is often overlooked by many so let’s look into it to learn more.

What are digestive enzymes?

Digestive enzymes are often confused with the digestive acid or gastric acid that is in your stomach which contains hydrochloric acid (HCl). Even though you do need both to properly digest your food, digestive acid and digestive enzymes are not the same thing.

Gastric acid allows you to digest protein, helps with B12 absorption, and can help prevent developing infections and food poisoning. It is found only in the stomach; however, digestive enzymes are found in your mouth, stomach, pancreas, and small intestine and they break your food down into smaller building blocks that your body can readily absorb and use

Why are digestive enzymes important for your health?

If your body cannot produce enough digestive enzymes, you will not be able to truly nourish your body. You can be eating all organic, pasture-raised, and wild-caught foods and still not maintain your health if you are not properly absorbing your nutrients. These digestive enzymes help you absorb the nutrients.

There can be several reasons your digestive enzymes might not be working at an optimal level. This can include lactose intolerance, pancreatitis, pancreatic cancer, or even cystic fibrosis. Other reasons for enzyme deficiency can be alcohol abuse, protein deficiency, a diet high in refined carbohydrates, high caloric intake, food sensitivities, smoking, antibiotic exposure, and too little or too much exercise. There are also foods and drinks that promote intestinal inflammation which affects enzyme activity negatively - coffee, alcohol, sugar, and highly processed foods.

Another big factor is aging.  Unfortunately, as you age, your digestive function can deteriorate.

Types of digestive enzymes

Digestive enzymes are released when we anticipate a meal, smell and taste food, and as the food goes through the digestive process. There are several different types of digestive enzymes, each with its own function. Let’s take a closer look at a few common ones.

Amylase is important for digesting carbohydrates. It begins the breakdown of the starches contained in these foods and converts them into sugar. Amylase is secreted by salivary glands and the pancreas.

Maltase is released by the small intestine and is responsible for breaking down maltose (malt sugar) into glucose (a simple sugar). This glucose is then used for energy or stored for later use.

Lactase breaks down lactose which is a sugar found in dairy products. Lactose intolerance may be caused by having too little of the lactase enzyme in your small intestine. This is a great example why sufficient enzymatic function is so important.

Lipase is responsible for the breakdown of fat into fatty acids and the simple sugar alcohol glycerol. This enzyme is produced in small amounts by your mouth and stomach, and a much larger amount by your pancreas.

Protease breaks down protein into amino acids. They are produced in the stomach and pancreas. Protease also plays a role in cell division, blood clotting, and immune function.

Sucrase is secreted by the small intestine where it breaks down sucrose into fructose and glucose.

This is just a short list of digestive enzymes.

You can see how important digestive enzymes can be to your digestion and overall health.

What if you don’t have enough digestive enzymes?

Some of the symptoms of insufficient digestive enzymes can include

  • Bloating
  • Flatulence
  • Abdominal pain and discomfort
  • Irritable-bowel-like symptoms
  • Diarrhea
  • Constipation
  • Gut microbiota dysbiosis,
  • Undigested food in the stool
  • Stools that float
  • Feeling full after only a few bites
  • Food allergies and intolerances

Wow, that encompasses a lot of symptoms!

Getting more digestive enzymes in your dietdigestive enzymes food

You may be wondering how to get more digestive enzymes in your diet.  It turns out there are many food sources that can up your enzyme activity for specific enzymes. Many fruits and vegetables have natural enzymes in them which can improve your digestion.

  • Raw honey has amylase and protease.
  • Mangoes and bananas have amylase.
  • Papaya has the specific protease enzyme papain.
  • Avocados offer lipase.
  • Sauerkraut can “pick up” digestive enzymes during the fermentation process

What if you need more enzymes than food can provide?

If dietary enzyme support is not enough adding digestive enzymes to your supplementation routine is a good option. It is, however, important to choose an enzyme formulation that has no added filler or artificial ingredients. After all, if you’re trying to improve digestion why would you consume something with no digestive benefit.

I believe so much in proper digestive enzymes and clean formulation that I have come out with my own product called, simply enough, Digestive Enzymes.

(My product, Digestive Enzymes, will  be available soon! Please bookmark this page or follow me on social media to stay updated when it comes out.)

Digestive Enzymes contains highly active enzymes with a broad range of specificities to all food preferences. This formula has been carefully prepared to assure maximum quality and nutritional effectiveness with absolutely no fillers!

Check out all the digestive enzymes contained in this product and how it can help your digestion:

Lipase – breaks down fat
Amylase – breaks down carbohydrates
Phytase – breaks down phytic acid which helps release iron and zinc from your food
Glucoamylase – long-chain starches and carbohydrates are broken down into glucose which your body can use
Alpha-galactosidase – breaks down complex carbohydrates such as beans, whole grains, and cruciferous veggies to manage the gas that can be caused by these foods
Macerase – used to break down pectin in fruits
Beta-glucanase – breaks down the cell walls of plants
Lactase – breaks down the lactose sugar found in dairy
Pectinase – breaks down pectin in fruit
Cellulase – breaks down the cellulose of plant cell walls into simple sugars
Diatase – breaks down starch into maltose and then glucose which your body can use as a fuel
Invertase – it is in our saliva and splits sugars into glucose and fructose
Hemicellulase – it is required to break down fiber-rich components of food, converting them to usable constituents

As you can see effective digestive enzymes are necessary for optimal digestion. If you are suffering from any of the digestive symptoms listed above, you may want to consider adding digestive enzymes to your health regiment.

 

[expand title="Sources"] 

Ash, M. (2017, January 11). Digestive enzymes. Clinical Education. Retrieved from https://www.clinicaleducation.org/news/digestive-enzymes/.

Burgess, J., RDH. Digestive wellness – what you need to know. The AFIB Report. Retrieved from https://afibbers.org/resources/digestivewellness.pdf.

Lopez, D.A., MD, Williams, RM., MD, PhD, and Miehlke, K., MD. (1994). Enzymes the fountain of life. The Neville Press, Inc. Germany.s

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split pea soup

Instant Pot Split Pea Soup

by crockpot, Fall, food storage, Instant Pot, winter,

The recipe is originally from my book The Pantry Principle.  Back then it was designed for a slow cooker.  Now that we have Instant Pots the recipe has been modified.

This is a delicious way to utilize split peas from your food storage.  If necessary this recipe can be modified to also used dried vegetables from your storage however this will require the addition of extra liquid.  See the parenthetical notes in the recipe for food storage modifications.

The addition of the dulse, an edible seaweed found in the North Atlantic, to this recipe adds a wonderful flavor and a big boost of iodine and the other trace elements our bodies need. If you want to make this as a vegetarian dish simply substitute vegetable broth or water for the bone broth.

Making this soup in the Instant Pot is a great way to have a quick hot meal ready to eat after a long day.

split pea soup

Instant Pot Split Pea Soup

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Servings 6

Ingredients
  

  • 2 carrots, diced (1 cup dehydrated carrot slices)
  • 2 ribs celery, diced (1/3 cup dehydrated celery)
  • 1 onion, diced (1/3 cup dried onion)
  • 1 pound dried split peas, picked over and washed
  • 2 tablespoons olive oil
  • 2 bay leaves
  • 1 tablespoon fresh thyme
  • 6 cups bone broth 
  • 1 teaspoon sea salt
  • ¼ teaspoon fresh ground pepper
  • 2 tablespoons dulse (a type of seaweed), crumbled

Instructions
 

  • Place all ingredients except salt, pepper, and dulse in an Instant Pot. Stir well to combine. 
  • IP Cook Time 15 minutes  Natural Release approximately 15 minutes.
  • Slow Cooker Time - 8 hours on low
  • Remove bay leaf
  • Add salt and pepper
  • Blend together with an immersion blender
  • Ladle into bowls to serve and top with 1 teaspoon crumbled dulse

whats in season: november

What’s In Season: November Produce Guide

by fruit, seasonal, seasons, vegetables, ,

This is the month that has my favorite holiday of all time-- Thanksgiving! And it’s made even more special by knowing that so many of these foods are ripe and in season now. How many of these are on your table? How many will be part of your Thanksgiving meal?

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitric oxide which can help to lower blood pressure levels, boost the immune system, and it’s also good for brain health.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, boiled, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage 

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated in the U.S. and Canada with the Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, plus copper, vitamin B6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

Oranges

The citrus fruit oranges are believed to be native to the tropical regions of Asia. There are a number of varieties of orange, some of the most well-known are navel, blood orange, mandarin orange, tangerine, and clementine.

Whole oranges are a great way to keep your blood sugar levels steady due to their low glycemic index plus good fiber content. They are a rich source of vitamin C and other nutrients that can help fight inflammation as well as heart disease or even lower the risk of diabetes.

As The Ingredient Guru, I encourage you to avoid processed (i.e., canned) oranges, as they may contain harmful ingredients such as artificial colors, citric acid, and disease-causing high fructose corn syrup.

If you want to take advantage of oranges this holiday season, try my recipe Orange-Cranberry Bone-In Chicken Breasts. Enjoy! 

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes.  Or make a roasted root vegetable side dish and add parsnips for a delicious flavor boost.

Pears

The common pear is a fruit that originated in Europe and has been cultivated for centuries. 

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium. 

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and helps with digestion. If you want to get the most fiber from a pear, eat it with the skin on. 

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Pumpkinspumpkin for breakfast

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

Pumpkin is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Technically considered a fruit, it’s often treated like a vegetable.  Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America and Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangerines 

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They’re a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they’re good sources of other vitamins and minerals, such as potassium and B complex vitamins. 

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe. 

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and vitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and used in baked goods!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

[expand title="Sources"] 

https://www.britannica.com/plant/beethttps://www.healthline.com/nutrition/benefits-of-beetshttps://www.britannica.com/plant/persimmonhttps://www.healthline.com/nutrition/pumpkinhttps://www.britannica.com/plant/pumpkinhttps://www.healthline.com/nutrition/foods/spinachhttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/spinachhttps://www.healthline.com/nutrition/persimmon-nutrition-benefitshttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/types-of-squash#TOC_TITLE_HDR_3https://www.healthline.com/nutrition/are-oranges-good-for-diabetics#recommendationhttps://www.britannica.com/plant/orange-fruithttps://www.britannica.com/plant/tangerine-fruithttps://www.healthline.com/nutrition/tangerine-benefits#The-bottom-line

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chocolate chip cookies

Small Batch Cookie

by fats and oil, gluten free, recipes, vegetarian

Every now and then the urge for a cookie hits me.  I don't buy them because most of them are loaded with ingredients that I don't need or want in my pantry.  But baking a batch of cookies is overwhelming because most of them make at least two dozen and having that many cookies in the house is too much of a temptation.

At the library I saw the book Small Batch Baking.  It looked really interesting so I checked it out and realized that this is a great way to satisfy that sugar urge without overdoing it.  Most of the recipes make just enough for dessert.  No more dozens of cookies or huge cakes waiting in ambush in the kitchen.  This is a wonderful option when that sugar urge hits without having to have all those leftovers.

The other day I was in the mood for a cookie; I changed a few of the ingredients to make a vegan, gluten-free small batch of chocolate chip cookies based on the recipe from Small Batch Baking.  I reduced the sugar because I didn't want anything too sweet, just a hint of sugar to satisfy that craving.

The recipe needs a little refinement as the cookies ran more than I liked so they were flatter/thinner than I wanted.  I prefer a chocolate chip cookie that is a little thicker and gooier and these were more crispy.  Feel free to try it and see what you think.

chocolate chip cookies

Small Batch VGF Chocolate Chippers

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Ingredients
  

  • 2 T. plus 2 t. coconut oil (this is probably what made them spread so much)
  • 3 T. evaporated cane juice crystals
  • 2 T. ground flax seed
  • 2 T. water
  • 1/4 t. vanilla
  • 1/4 C. plus 2 T. GF flour
  • 1/4 t. baking soda
  • Generous pinch sea salt
  • 1/4 C. dark chocolate chips

Instructions
 

  • preheat oven to 375 F
  • cream coconut oil and sucanat together
  • mix flax seed, water and vanilla together
  • add to coconut oil and sucanat
  • mix together dry ingredients and add to wet mixture
  • add chocolate chips and blend well
  • drop by tablespoonful onto greased cookie sheet
  • makes 6 cookies
oats

Oats: Types, Health Benefits, And Easy Recipes

by breakfast, grains, health, oats, pantry

Winter is coming and those colder days seem like the perfect time for a bowl of oatmeal in the morning.  I frequently get questions wanting to know if oats are okay to eat.  The answer? It depends.

Oats have been consumed for more than 2000 years in many places around the world. There is good reason for this; it’s because of the many health benefits of this grain. Some people may not choose to consume oats because of concerns about carbohydrates. But as long as you do not have a sensitivity or a dietary protocol that calls for you to avoid them, oats are a wonderful food and are can be good for us. 

The health benefits of oats

Scientific studies of the health-beneficial properties of oats show the benefits of them can include:

  • the ability to reduce cholesterol
  • may help reduce cardiovascular disease
  • can help stabilize blood sugar
  • supportive for improved gut microbiota colonies
  • may help reduce obesity
  • possibly support reducing inflammation

Nutritionally oats provide manganese, selenium, tryptophan, phosphorus, magnesium, and several B vitamins. They even provide a modest amount of protein (6 g per cup). And they’re high in both soluble and insoluble fiber.

Soluble fiber is easily digested and helps the body by slowing down how quickly it can process simple starches and sugars. Soluble fiber also breaks down within the digestive tract, binding with cholesterol and thereby escorting it out of the body.

Insoluble fiber cannot be digested and helps to create bulkier stools which move through the system more quickly. They also help mitigate certain bile acids.

Do oats have gluten?

When it comes to oats there are two questions I get asked a lot

  1. Do oats have gluten
  2. What’s the difference between oats and barley

Oats and barley are not the same, they are two completely different grains.  Barley has gluten so if you have gluten intolerance issues or Celiac Disease (CD) you cannot eat it, ever. If you think you have CD, I encourage you to get genetically. If you do not test positive for Celiac Disease but feel that there is a gluten intolerance,  you’ll want to work with someone as you go through an elimination diet.

When it comes to oats all of the research I have found indicates that oats do not have gluten in them. However, they are frequently grown near wheat or processed in the same facility as wheat or transported with wheat. This means that cross-contamination is an issue.  For those with CD there are concerns that the proteins in oats may still present a problem.  It is recommended that they be added to the diet with caution and only after all CD symptoms are resolved and there has been adherence to a strict gluten free diet for at least six months

There are some companies that advertise gluten-free oats.  They keep separate gluten-free facilities if they happen to produce gluten-containing foods as well. If gluten is an issue for you it’s important to get certified gluten-free oats to be sure there’s no cross contamination.

Different kinds of oatstypes of oats

There are different forms of oats available, this is important to keep in mind when choosing which ones to eat.

Quick or instant oatmeal – this is not a good choice because the oats are rolled into flakes and then cut up broken down. This form of oatmeal goes through your body too quickly and can affect blood sugar levels. It's also highly processed which typically means less nutritious. This tends to be the type of oats present in those quick fix oatmeal packets.

Old fashioned or rolled oats – these are a good option. Some of the bran is removed during the rolling, or flaking process, but this is still a lower process version. It tends to be the one recommended for cereals, and for use in other recipes. Rolled oats may

 Oat groats – the groats are the whole grain, meaning they have all of the fiber and the beneficial germ. These take a long time to cook and are very chewy and dense.  Due to the high level of fiber these take a long time to cook.  The groats are also what is ground up and used to make oat flour.

Steel cut oats – these are sometimes also called Irish Oats. For steel-cut oats the groat has been cut apart into smaller pieces. Because it’s still very dense and not rolled, steel cut oats can take a while to cook, but not as long as groats.

Oat bran – the bran is the outer coating of the groat and has the most fiber. This is sometimes removed from the groat and packaged for use either as a cereal or to put into other recipes to increase the fiber content.

Recipes

One cup of oats per day is beneficial, especially if you have high cholesterol or are looking for foods to help stabilize blood sugar. Below are a few of my favorite recipes using oats.

Steel Cut Oats

Freydis' Fabulous Pudding

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Ingredients
  

  • 1 C. steel cut oatmeal
  • 4 C. water
  • 1 C. milk
  • 2 eggs
  • 1 C. sucanat
  • 2 T. butter
  • 1/2 t. ground cinnamon
  • 1/2 C. raisins

Instructions
 

  • Toast the oatmeal in a pan until lightly browned
  • Bring the water to a boil, add the oatmeal, reduce heat and cook 20 minutes until done
  • Preheat oven to 350 deg F
  • Oil the inside of a 1.5 quart baking dish
  • In a large bowl mix together milk, eggs, sucanat, butter and cinnamon
  • Add in raisins and oatmeal
  • Pour into baking dish
  • Bake 30-35 minutes until done
    Can be served warm, room temperature or cold. 
    Option:  Sometimes I vary this by substituting apple pie spice for the cinnamon and chopped dried apple for the raisins.
    Delicious! Enjoy!

If you’re looking for a quick and easy breakfast that’s ready when you wake up the solution is overnight oats.  This recipe goes together very easily and adds a little Greek yogurt for an extra protein boost.  The recipe can easily be doubled or tripled if there are multiple family members to feed or if you’re looking to get a head start on the next three days.

Oats Can Be A Healthy Choice

Blueberry Overnight Oats

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Ingredients
  

  • ⅓ cup old-fashioned oats
  • ⅓ cup plain organic, whole milk Greek yogurt
  • ⅓ cup plain almond milk
  • 1 tablespoon chia seeds
  • ½ tablespoon or honey
  • 1 teaspoon vanilla extract
  • ¼ teaspoon cinnamon
  • ¼ cup organic blueberries

Instructions
 

  • In a medium mixing bowl combine oats, almond milk, chia seeds, yogurt, honey, and vanilla until fully combined
  • Cover the bowl and place in the refrigerator overnight
  • In the morning serve oatmeal into two containers
  • Top with cinnamon and blueberries
    Enjoy!

Cinnamon is a favorite way to flavor oatmeal.  This is a warm and simple way to start your day.  And as I know from when I had kids in the house, this recipe quadruples easily.  If you’re looking for a slightly more flavorful punch you can substitute pumpkin pie spice for the cinnamon. 

Simple Cinnamon Oatmeal

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Ingredients
  

  • ½ cup of water
  • ¾ cups old-fashioned rolled oats
  • ⅛ teaspoon salt
  • 1 cup almond milk
  • ¼ teaspoon real vanilla
  • 1 tablespoon organic butter
  • Toppings: cinnamon, maple syrup, and chopped almonds

Instructions
 

  • Put the water in a small pan and bring it to a boil
  • Add the oats, salt, and ¾ cup of milk
  • Reduce heat to a simmer for 4 - 5 minutes
  • Stir in the butter and remaining milk
  • Remove pan from heat and let the mixture cool slightly
  • Stir in vanilla, add toppings and serve

 

[expand title=”Sources”] 

Dioum, El Hadji M. et al. “Oats Lower Age-Related Systemic Chronic Inflammation (Iage) In Adults At Risk For Cardiovascular Disease”. Nutrients, vol 14, no. 21, 2022, p. 4471. MDPI AG, doi:10.3390/nu14214471.

 

Martinez-Villaluenga, C. and Penas, E. Health Benefits of Oat: Current Evidence and Molecular Mechanisms. Institute of Food Science. Technology and Nutrition (ICTAN-CSIC), Juan de la Cierva 3, 28006 Madrid, Spain. 23 January 2017. https://doi.org/10.1016/j.cofs.2017.01.004

 

Paudel, D.; Dhungana, B.; Caffe, M.; Krishnan, P. A Review of Health-Beneficial Properties of Oats. Foods 2021, 10, 2591. https://doi.org/10.3390/foods10112591

 

Spector Cohen, Inna et al. “To Be Oats Or Not To Be? An Update On The Ongoing Debate On Oats For Patients With Celiac Disease”. Frontiers In Pediatrics, vol 7, 2019. Frontiers Media SA, doi:10.3389/fped.2019.00384.

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avocado substitution

Replacing The Mighty Avocado

by produce, snacks, substitutions, Uncategorized, vegetables, wwme

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

  • Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
  • Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
  • Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole
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Print
Ingredients
  1. • 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
  2. • 1 or 2 cloves garlic, roughly chopped
  3. • ½ cup cilantro leaves, loosely packed
  4. • ¼ cup mint leaves, loosely packed
  5. • 2 ½ tablespoons lime juice, freshly squeezed
  6. • 1 teaspoon lime zest
  7. • 1 tablespoon extra-virgin olive oil, plus a little more, if needed
  8. • ½ jalapeno pepper, seeded
  9. • ½ teaspoon sea or kosher salt, plus more to taste
  10. • Pinch of cumin
  11. • Pinch of crushed red pepper, plus more to taste
Instructions
  1. Add all the ingredients to a food processor and process until nearly smooth.
  2. Adjust the consistency and seasoning as needed with olive oil and kosher salt.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

What’s In Season: October Produce Guide

by Fall, fruit, pantry, seasonal, seasons, vegetables, ,

Autumn is a time for a change of pace. The days are getting shorter, the leaves are changing colors and the cool air is coming in. With the change of season comes new produce to try! Here's a list of what's in season this Fall:

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my flavorful stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

Broccoli is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health. The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. 

Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, boiled, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage

Native to the Mediterranean region, there are four different varieties of cabbage: green, red or purple, white savoy, and napa. Regardless of which variety you choose, all of them boast an outstanding nutrient profile.

Cabbage is rich in vitamin K1, providing 85% of the recommended daily intake in just 1 cup. This vitamin is crucial for blood clotting.

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as casserole, slaw, and even smoothie!

Cauliflower

Not many vegetables contain choline. Cauliflower, along with broccoli, is among the sources of this nutrient that most people are lacking. Although the body makes some choline, we still need to consume choline-rich food to get enough. 

Consuming a sufficient amount of choline may reduce the risk of several health conditions, including cardiovascular disease, cancer, and dementia. 

Now that we're heading into colder weather, I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated with U.S. and Canadian Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

 

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

 

Leeks

Leeks are an ancient crop and are native to eastern Mediterranean lands and the Middle East. Its close relatives are onions, shallots, scallions, chives, and garlic.

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

They're widely used in soups and stews. You can also enjoy leeks in dips, salads, and quiche.

Lettuce

Lettuce is a nutritious vegetable in the aster family. Although it comes in many varieties, this leafy veggie, in general, is rich in vitamins K and A. Note that red leaf lettuce is higher in antioxidants.

Most lettuce varieties, such as iceberg and romaine, are eaten fresh and often served in salads, wraps, and sandwiches

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

 

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

 

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetables packed with fiber, vitamins, and important minerals that you may not be getting enough of.

Among the minerals and micronutrients that rutabagas are rich in are potassium and magnesium, which play an important role in regulating cells, tissue, and organs. In a nutshell, it makes your body work right.  

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

 

Swiss Chard

The name may imply that it originated in Switzerland, but it is native to the Mediterranean region. Due to its enormous cultivation in Switzerland, it was referred to as a Swiss Chard. 

These leafy greens are an excellent source of vitamins A and K and nearly fulfills the daily need for vitamin C. Additionally, it is extremely low in calories, making a weight-loss-friendly vegetable.

Swiss chard can be eaten raw in salads, sautéed, or served in soups. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Turnips

Turnips are thought to have originated in middle and eastern Asia. Both turnips and turnip leaves provide over 30% of the daily value for vitamin C. The leaves are also a rich source of folate, vitamin K, and provitamin A.

Moreover, their glucosinolate compounds may help control blood sugar levels, fight harmful bacteria, and provide anti-inflammatory and anti-cancer effects. 

Turnip roots make a great addition to salads! They can also be cooked and served whole, mashed, or used in chowder. 

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and baked goods!

When eating fresh, in-season produce, don’t forget to wash it first. Click here to get your toxin-free fruit and veggie wash!

Sources

 

 

 

 
health benefits of pumpkin

5 Health Benefits Of Eating Pumpkin

by health, seasonal, vegetables,

Who doesn’t love pumpkin? Its hearty flavor is wonderful when combined with warming spices such as cinnamon, nutmeg, cloves, and ginger, making it a wonderful food for Fall recipes. 

Fun fact, pumpkins grow on every continent except for Antarctica. Another interesting fact about pumpkins is that they are not just large orange orbs.  Pumpkins come in many different colors, sizes, and shapes. Depending on where you live and what’s available, you can find red, yellow, white, or multicolored pumpkins. Some are long and some are short. Some are smooth, some are covered in wart-like bumps. There are mini pumpkins of all sizes and large pumpkins in between. Some pumpkins are best for carving while others are good for eating or making pies. And some are best used for unique Fall decorations.

Health Benefits of Pumpkin

Although you probably know about using pumpkin in delicious recipes you may not know how healthy it is. Pumpkin can rightfully be considered a superfood.  Not only is it low in carbohydrates and high in fiber, it also provides a good source of vitamin A, vitamin C, potassium, and phosphorus.

Although it’s technically a fruit, we tend to treat pumpkin like a vegetable. But whatever it is, it’s very versatile vegetable. Pumpkins are useful for cooking, baking, making soup, and even to replace either eggs or oil in baking

Fiber

Many people lack enough fiber in their diet. Due to it’s high levels pumpkin may help with bowel health, improving digestive wellness, regulating blood sugar, and reducing cholesterol.

Cardiovascular Health

Dietary fiber has been shown in studies to reduce cardiovascular disease risk in men and lower the mortality risk from stroke in women.

Eye Health

In addition to high beta-carotene content, pumpkin is also an excellent source of lutein and zeaxanthin. Both of these carotenoids have been shown to be supportive against cataracts and may help against age related macular degeneration.

Reduced Cancer Risk

Studies have shown a link between a diet deficient in beta-carotenes and cancer. Particularly cancers of the stomach, throat, and pancreas. Increasing beta-carotenes appears to reduce this risk.

Improved Skin Health

Because of its high beta-carotene levels pumpkin is a nutrient dense, high fiber food that happens to also be good for your skin. A diet high in beta-carotenes has been shown to help protect against UV-rays and may reduce photoaging from sun exposure. And when it comes to skin health, eating more vegetables, including beta-carotene-rich foods, may improve your appearance. A study found perceptible changes that were identified as being more attractive.

Pumpkin Recipe Tips

Now that you know about the wonderful health benefits that pumpkin has to offer it’s time to add more pumpkin to your diet. Here are some quick tips to add pumpkin to a wide variety of dishes:

Pumpkin Bites

Using ½ C. pumpkin puree, either homemade or from a can (not canned pumpkin pie mix, that’s a different thing altogether), add 2/3 C. almond butter, 2 ½ C. old-fashioned oats, ¼ C. ground flax seeds, and a little honey or maple syrup for sweetness. If desired also add pumpkin spice to taste. Roll into a ball and store in the fridge for a convenient snack.

Pumpkin Pancakeshealth benefits of pumpkin

Add a scoop of pumpkin puree and a dash of pumpkin spice to your favorite pancake batter. You may need a tiny bit more flour or nut meal to make up for the wetness of the pumpkin but the results will be delicious!

Pumpkin Overnight Oatshealth benefits of pumpkin

Instead of yogurt combine your old-fashioned oats with almond milk and pumpkin puree and let it sit overnight. If you’d like you can add a little maple syrup and top with chopped pecans for a fabulous Fall anytime treat.  

Pumpkin Boosthealth benefits of pumpkin

When making a basic soup (onions, celery, and broth) add a healthy dollop of pumpkin puree and a little cashew milk to make a wonderful Fall soup. Garnish with pumpkin seeds for a little crunch and a nutritional boost

But those aren’t the only ways you can add pumpkin to your diet.  Here are some of my favorite pumpkin recipes on the blog:

 

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