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 View all posts by Mira →

Magnesium And Sleep

by Mirasleepmagnesium, sleep

Are you one of the 50 million Americans who struggle with sleep issues? Sleep is critical for our health and yet 1 out of 4 women and 1 out of 5 men can have issues with sleep. For those looking for natural support there are some holistic strategies you can use to help you sleep more soundly.

If you are looking for a more natural approach to addressing your insomnia, you may want to consider adding magnesium to your supplemental support plan. Although your body does not produce magnesium, it requires an immense amount for optimal health. Low levels of magnesium may be contributing to poor quality sleep and possibly even insomnia.

How Do You Get Magnesium?

The most beneficial way to add more magnesium is through your diet. This means adding magnesium-rich foods such as pumpkin seeds, Swiss chard, spinach, summer squash, and turnip greens.

If you feel that you are still not getting enough magnesium through your diet, or if testing has revealed a micronutrient deficiency, including magnesium, you may need to consider supplementation. As you age, magnesium deficiency becomes more common.

Benefits of taking magnesium

Magnesium is used for over 300 enzymatic functions in the body. As such have proper magnesium levels can support the body in many way including:

Helping to reduce blood pressure
Support blood sugar balance and improve insulin resistance
Reduce hypertension
Supportive for cardiovascular health
Beneficial for reducing migraine headaches
May help improve anxiety and depression
And helping to reduce levels of insomnia

Studies have shown that people with low levels of magnesium may have trouble both falling asleep and staying asleep. Supplementing with magnesium appears to help people fall asleep faster and stay asleep longer. One study noted that it was especially supportive for older adults.

Other tips for sleep

If you are trying to improve how well you sleep just adding magnesium is not going to be enough. There are some other healthy habits that you need to add into the mix as well.

Have a regular winding down routine. This helps signal your body that it’s time to get ready to sleep. Good habits for winding down may include reading a book (paper is preferred over e-readers as the blue light can interfere with your ability to fall asleep), taking a warm bath, or even just making sure you get ready for bed at the same time every day.

It is also important to reduce your caffeine levels, especially after 3:00 PM. And alcohol is not a good choice to help you sleep. It may seem like you’re sleeping more but the quality of alcohol-fueled sleep is very poor and will not help you get the restorative benefits of sleep that you need.

In Conclusion

If you’re someone who is dealing with insomnia or poor quality sleep consider starting a sleep journal to see just how much sleep you’re really getting. Then look at your diet ad consider adding more magnesium rich foods. If necessary consider doing micronutrient testing and check your levels, adding supplementation if needed. And consider building a healthy sleep habit routine.

Sources

Julia, Nina. "Sleep Statistics: Facts & Latest Data In America (2023 Update)". CFAH, 2022, https://cfah.org/sleep-statistics/. Accessed 15 August 2023

Nielsen, Forrest H. "Relation Between Magnesium Deficiency And Sleep Disorders And Associated Pathological Changes". Modulation Of Sleep By Obesity, Diabetes, Age, And Diet, 2015, pp. 291-296. Elsevier, doi:10.1016/b978-0-12-420168-2.00031-4. Accessed 15 Aug 2023.

Killilea, David, and Jeanette Maier. "A Connection Between Magnesium Deficiency And Aging: New Insights From Cellular Studies". Magnesium Research : Official Organ Of The International Society For The Development Of Research On Magnesium, vol 21, no. 2, 2008, p. 77., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2790427/. Accessed 15 Aug 2023.

Romani, Andrea M. P. "Beneficial Role Of Mg2+ In Prevention And Treatment Of Hypertension". International Journal Of Hypertension, vol 2018, 2018, pp. 1-7. Hindawi Limited, doi:10.1155/2018/9013721. Accessed 15 Aug 2023.

Mah J, Pitre T. Oral magnesium supplementation for insomnia in older adults: a Systematic Review & Meta-Analysis. BMC Complement Med Ther. 2021 Apr 17;21(1):125. doi: 10.1186/s12906-021-03297-z. PMID: 33865376; PMCID: PMC8053283. Accessed 15 Aug 2023.

Barragán-Rodríguez L, Rodríguez-Morán M, Guerrero-Romero F. Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnes Res. 2008 Dec;21(4):218-23. PMID: 19271419. Accessed 15 Aug 2023.

Tarleton EK, Littenberg B, MacLean CD, Kennedy AG, Daley C. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PLoS One. 2017 Jun 27;12(6):e0180067. doi: 10.1371/journal.pone.0180067. PMID: 28654669; PMCID: PMC5487054. Accessed 15 Aug 2023.

Gröber U, Schmidt J, Kisters K. Magnesium in Prevention and Therapy. Nutrients. 2015 Sep 23;7(9):8199-226. doi: 10.3390/nu7095388. PMID: 26404370; PMCID: PMC4586582. Accessed 15 Aug 2023.

Zhang, Yijia et al. "Association Of Magnesium Intake With Sleep Duration And Sleep Quality: Findings From The CARDIA Study". Current Developments In Nutrition, vol 5, 2021, p. 1109. Elsevier BV, doi:10.1093/cdn/nzab053_102. Accessed 15 Aug 2023.

Green Banana Flour

by Miragluten freebanana, flour

When making baked goods an increasing number of people are choosing to avoid gluten. Fortunately there’s an increase in the types and variety of gluten free flours including a number of alternative flours such as those make from cauliflower or legumes. The newest gluten free flour option on the market is green banana flour.

What is green banana flour?

Yes, that is right - green bananas are being made into flour and it’s now available in grocery stores. Although usually found at ethnic stores, it’s making its way into traditional grocery stores and is even available on Amazon.

Historically green banana flour has been used to replace wheat and rye flour. It was mainly produced in Africa and then exported to Central America and Australia. The process for making it is to peel, chop, dry and then grind the green bananas into a flour. In traditional societies this was done by hand but now it is being done on a larger, automated scale.

The health benefits of green banana flour

The use of green banana flour as a functional ingredient has been growing due to its nutritional benefits. A big driving force is that it is gluten free. For those with celiac or who are sensitive to gluten, this can be a good option. Appealing to the gluten-free crowd this type of flour may also wind up being a hot new favorite among those who want to eat lower carbs.

A lower carb option

Yes, green banana flour contains resistant starch, often referred to as the third fiber (after soluble and insoluble) making it a lower carbohydrate option. Resistant starch is not digested in the small intestine but moves on to the colon where it is fermented by microorganisms. This fermentation process is beneficial for gut health. This includes protecting the lining of the intestine, reducing inflammation, and promoting a healthy immune system.

Additional health benefits may include:

decreased appetite
weight loss
glycemic contro
improved intestinal function
lipid profile improvement
and heart disease prevention

One study found that resistant starch, including the kind found in green banana flour, had the potential to reduce the risk of a number of different kinds of cancer. Although study participants over a 2 year period of time did not exhibit a reduction in colorectal cancers, other types of cancer were reduced by nearly 50%.

Types of resistant starch

There are four different kinds of resistant starch, and some foods may contain different kinds of resistant starch.

Type 1 - found primarily in grains, legumes, and seeds. This type resists being digested because it is bound up in the fiber of the foods
Type 2 - found in starch-type foods such as green bananas and raw potatoes
Type 3 - this kind of resistant starch is created when certain starchy foods are cooked and then cooled, this includes potatoes and rice
Type 4 - this is not a naturally occurring form of resistant starch but is created through a chemical process

Green banana flour for weight control

One study found that among overweight women, green banana flour consumption improved weight and body composition, lipid profile, and inflammatory parameters. This again goes back to the fact that the flour is low in sugar and high in fiber.

If you have ever taken a bite of a green banana and a really ripe banana, you will definitely recognize the sweetness difference. Green banana flour is low on the glycemic index which can help stabilize blood glucose, lower cholesterol levels, and help with appetite control which can be beneficial for most.

Nutritional properties of green banana flour

This type of flour is also high in antioxidants which protect from free radical damage and reduce their harmful effects. Nutritionally it is an excellent source of potassium which can be helpful in lowering blood pressure and vitamin B6 which is important for energy production and helps to prevent neurological problems.

How to use green banana flour

At this point you may be wondering how to use green banana flour. The good news is that it has a mildly sweet taste that blends well with other ingredients and can be used in place of grain flours.

It is recommended to use 25-30% less of the green banana flour because of its starch content. This means you would need to use ¾ to ⅔ cup for every one cup in your favorite baking recipes. For volume purposes you may need to replace the remaining ¼-⅓ of a cup with another gluten free option such as almond or coconut flour.

If you need your baked goods to rise you can add 2 teaspoons of baking powder for each cup of green banana flour. It can also be used as a thickening agent in soup, stews, and smoothies. The flour can even be used to make ice cream as it has the optimum acidic and pH levels.

In conclusion

There can be a lot of waste in the food industry including the banana industry. This kind of product can be a good way to minimize the amount of waste generated from the crops and provides higher returns for the farmers. Plus with the health benefits, this crop provides a win-win situation.

From a food labor standpoint banana flour production has, unfortunately, been linked to underprivileged workers. This makes it important to make sure you purchase from reliable and ethical sourced companies.

Are you willing to try green banana flour? What would you make with it?

Sources

Bojarczuk, A., Skaska, S., Khaneghah, A., and Marszatke, K. Health benefits of resitant starch: a review of the literature. Journal of Functional Foods, Volume 93, June 2022

Falcomer, A., Riquette, R., Romão de Lima, B., Ginani, V., and Zandonadi, R. 2019. Health Benefits of Green Banana Consumption: A Systematic Review. Nutrients 11, no. 6: 1222

"Green Bananas Can Prevent And Reduce Cancers By Over 60%, Study Finds". Brighter Side News, 2023, https://www.thebrighterside.news/post/green-bananas-can-prevent-and-reduce-cancers-by-over-60-study-finds?utm_source=flipboard&utm_content=topic%2Fhealth. Accessed 18 Aug 2023.

Pico, J., Xu, K., Guo, M., Mohamedshah, Z., Ferruzzi, M., and Martinez, M. Manufacturing the ultimate green banana flour: impact of drying and extrusion on phenolic profile and starch bioaccessibility. Food Chemistry, Volume 297, 1 November 2019

Tavares da Silva S, Araújo Dos Santos C, Marvila Girondoli Y, Mello de Azeredo L, Fernando de Sousa Moraes L, Keila Viana Gomes Schitini J, Flávio C de Lima M, Cristina Lopes Assis Coelho R, Bressan J. Women with metabolic syndrome improve antrophometric and biochemical parameters with green banana flour consumption. Nutr Hosp. 2014 May 1;29(5):1070-80. doi: 10.3305/nh.2014.29.5.7331. PMID: 24951987.

Holistic Pet Wellness: A Guide To Optimal Health For Your Furry Friends

by MiraUncategorizedpets

I had the pleasure of discussing holistic pet wellness with my colleague Wilma Shaw, a certified Holistic Pet Wellness Coach. Our conversation shed light on the increasing health issues in our beloved fur babies and the need for a holistic approach to their well-being. Below I share the key takeaways from our interview, provide practical tips for achieving holistic pet wellness, and highlight the importance of mindful nutrition.

Shifting from Reactive to Preventive Care

One of the primary issues addressed in our discussion was the over-reliance on chemical treatments and reactive care methods for our pets. Wilma emphasized the importance of mindful prevention rather than simply treating symptoms. For example, just as with humans, pets can be overexposed to toxic chemicals which can build up in their bodies and contribute to chronic illness or other challenging health conditions. By taking proactive measures such as natural flea control methods like nematodes in our yards and essential oils as repellents, we can drastically reduce the chemical burden on our pets.

Taking a Holistic Approach

Wilma began her adult working life as an electrical engineer before transitioning to holistic nutrition and from there to holistic pet wellness. Along the way she developed an awareness of the benefits of holistic health and lifestyle measures. And then came to understand that there was a need for a more comprehensive approach to our pets' health. Wilma advocates considering the interconnectedness of pets from physical, emotional, and environmental perspective. By looking at our pets more holistically pet parents can address the root causes of health issues and promote long-term vitality and happiness for our furry friends

She also shared that frequently, although her practice is now geared toward holistic pet wellness, she often works with the entire family. This is because we live in a community setting with all the people and pets in a home. Implementing practices that are beneficial for some family members usually turns out to be supportive for the household.

Questioning Vaccination Practices

One challenging topic of conversation that was raised concerns frequent vaccinations and the lack of individualized care provided by traditional veterinary medicine. Again, as humans we are all bio-individual. When working with a practitioner it’s best if they’re focusing on the specifics for your needs rather than a one-size-fits-all approach.

The same turns out to be true for our pets, requiring a more individualized approach because not every animal is exactly the same. Even more Wilma pointed out, "I don't like the idea of vaccinating animals when they are ill or when they are going through something else. If you're working with healing their gut or detoxing skin allergies, something like that. I don't like the idea of introducing something else into the mix." Wilma suggested having informed discussions with your veterinarian and exploring alternatives such as titer tests to measure antibody levels. This approach allows you, as a pet parent, to make informed decisions about your pets' vaccination needs based on their individual health circumstances.

The Power of Nutrition

The focus on holistic nutrition advocates for looking at the significant impact of diet on our pets' overall health. Opting for real, nutrient-dense food rather than highly processed kibble is essential. Additionally, mindful food choices based on an understanding of bioindividuality ensure that each pet's unique nutritional needs are met.

Cooking for Your Pet

Humans do best with a real, whole food diet that does not include ultraprocessed foods and non-nourishing ingredients. It turns out that’s a important for all living things. Wilma shared her personal experience of cooking for her pet and its transformative effects. By preparing meals at home, pet parents gain control over the ingredients and can carefully monitor their pet's reaction to different food items. Keeping a food journal proves invaluable in identifying allergies or sensitivities, enabling pet parents to tailor pet meals to perfection.

Holistic Pet Health Coaching

As a pet parent, if you have concerns about your pets that you feel are not being addressed by mainstream veterinary care, you may want to consider looking for a holistic wellness pet coach in your area. With the rise in chronic illnesses among pets, Wilma emphasized how these professionals can bridge the gap between traditional veterinary care and proactive, holistic approaches to pet wellness.

Holistic pet wellness coaches focus on uncovering the root causes of health issues and provide personalized guidance to pet parents who seek to empower their pets with optimal health. It’s not an either or situation, this is an opportunity to blend conventional and complimentary wellness practices together to create the best possible scenario for caring for your fur babies. Wilma also shared that she was not concerned about there being too many of holistic pet wellness coached because the chronic illness rates in pets is on the rise.

In our ever-evolving understanding of pet wellness, it is essential to adopt a holistic approach to our pets' physical and emotional well-being. By taking preventive measures, questioning traditional practices, and prioritizing mindful nutrition, we can ensure our furry friends enjoy vibrant health throughout their lives.

Holistic pet health coaches can play a vital role in guiding pet parents towards making better-informed decisions for their pets' wellness.

To delve deeper into this topic, you can watch Pet Fooled, a thought-provoking documentary that sheds light on the pet food industry. By giving careful consideration to our pets' nutritional needs and bioindividuality, we can set them on a path to long-lasting vitality and happiness.

Remember, our pets rely on us to make the best decisions for their well-being. Let's embrace a holistic approach to pet wellness to create a healthier, happier future for our furry companions.

What Can You Make With Egg Bite Molds

by Miraeggsegg bite, eggs

These days life feels very full and fast-paced. Sometimes I find myself rushing into the kitchen after spending all day in the office, realizing that I haven’t made adequate plans for dinner. My Instant Pot has become a game changer. After resisting for many years it’s now one of my must have kitchen appliances.

Instant Pots: the Wonder Appliance

Instant Pots (IP) have become a huge hit due to their ability to reduce the amount of time it takes to cook food. Because most people use it as a pressure cooker, estimates are that you’re cooking the food 70% fast than you would using traditional means. Although I love a good long all day slow simmer on the stove top, if I forget to start that early in the morning it’s a problem. For some reason I tend to do that more in the summer. Mostly because I’m eager to get outside and enjoy the garden, go for a walk, or simply to be up and about. I’m guessing I’m not the only one that happens to.

The Instant Pot is a marvelous invention. Much more than a simple pressure cooker, it offers a wide range of cooking functions and can pressure cook, slow cook, sauté, steam, and more. It’s wonderful for everything from appetizers to soups and stews, main dishes, and even desserts. It really is a one-stop solution for cooking.

One of the benefits of cooking under pressure is the way juices, flavors, and nutrients area sealed in. And as long as you have the right amount of liquid in the IP you’ll get even cooking, no burning. I have found an IP to be a super simple, time saving way to prepared food.

The Delight of Egg Bites

One of my newest adventures with my IP is diving more deeply into the world of breakfast. I love it for breakfast casseroles or slow cooking steel cut oats overnight. But the biggest game changer has been egg bites. These are similar to the sous vide style egg bites sold at a well known coffee chain. But better.

They are versatile, tasty, super easy to make, and a great source of protein. This makes them a nourishing option to kick-start your morning or provide a powerful mid-day snack. The flavor variations are endless; you can make:

Bacon and cheddar
Cauliflower and brie
Spinach, bell pepper, and mozarella
Sun dried tomato, oregano, and feta
Tomato, pesto, and parmesan
Carmelized onion, sauteed mushroom, and sausage

Because you’re in charge of the extras in there, the variety for egg bites is limited only by your imagination.

Two egg bites plus a side serving of vegetables and kraut makes a perfect, sustainable, filling breakfast. They’re also a wonderful, portable snack. I’m loving how satisfied and energized I feel after having this wonderful meal to get going in the morning. And because they hold up pretty well in the fridge for a few days it’s an easy meal prep. Egg bites are my new favorite breakfast. When you give them a try, I’m sure you’ll find you love them too!

Equipment

Egg Bite Mold - Full confession, I bought this one with a steamer rack, two spatulas and two spoons. It wasn’t until after I started looking into the research that I realized I should have bought this one with the popsicle tops. I already have a silicon brush but if you don’t have one the popsicle top set includes it as well as a spatula and a baby spoon.
Silicon Brush - If you already have an egg bite mold and want a silicon brush this is a two pack for a very reasonable price. I like the silicon better than bristle brushes because they don’t shed.
Misto - Some people prefer to spray rather than brush their oils on baking appliances. If you’re going to do that be sure to get a stainless steel oil spray container. Exposure to light reduces the antioxidants in the oil faster and can increase the amount of time it takes to go rancid.
Parchment Paper - my favorite parchment paper is from If You Care. It’s unbleached and non-toxic. Are use parchment paper to cover the molds instead of foil, because I am not a fan of using foil, due to its negative health consequences.

Egg And Cheese Amazeballs

Here’s my recipe for making egg bites. This is enough to be able to fill both molds, although you’ll need to scrape the bowl to get the last of the eggy cheesy goodness out of it. If you are someone who is dairy sensitive this recipe isn’t for you. I have not tried it with dairy alternatives. One of my favorite things for this recipe is that you can make it just about any flavor you like by substituting different cheeses and different vegetables.

Egg And Cheese Amazeballs

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Ingredients

8 eggs
½ cup cottage cheese
½ cup cream cheese
1 cup additional cheese - shredded cheddar, mozzarella, parmesan, brie, feta, etc. I do find a blend of cheese works best otherwise things like feta get too overwhelming
1 cup goodies - sauteed spinach, diced, peppers, diced onion, leftover grilled chicken, leftover sauteed mushrooms, etc.
1 teaspoon fresh herbs - basil, oregano, parsley, thyme, etc
10 turns of the sea salt grinder
10 turns of the black pepper grinder

Instructions

Prepare the molds by using a silicon brush or pastry brush to add some avocado or olive oil to grease the mold
Add 1 cup water to the Instant Pot
In a blender mix together the eggs and cheeses until fully combined
Pour into a bowl and blend in goodies, herbs, and salt and pepper
Fill egg mold cups
Place a sheet of parchment paper on top to protect egg bites from getting too wet from the steam
Fill the second egg mold cup and cover with the lid or parchment paper
Place molds into steamer rack and gently lower into the Instant Pot
Close the lid and set the pressure regulator to sealing
Select Pressure Cook and set to Low
Set time for 8 minutes
After the timer beeps allow the Instant Pot to Natural Release for 5 minutes
Then do a Quick Release and remove the lid
You’ll need oven mitts to remove the steamer rack
Separate egg bite molds, remove parchment and allow them to cool for 2 minutes before serving

Notes

Note: For softer, less dense egg bites you can substitute milk for either the cottage cheese, the cream cheese, or both. Be aware that if you replace both cottage cheese and cream cheese the egg bites will be very tender and fluffy.

* You cannot use plastic in the Instant Pot. If you have a silicone lid you can theoretically use that. Supposedly the way to tell if the lid is silicone is to try to bend it so the edges touch each other. If it does not bend it is plastic and you’ll need to use parchment paper. If it’s flexible it is probably silicone, but be sure to check with the manufacturer first. I still prefer to use parchment paper.

These egg bites can be stored in an airtight container for 4-5 days in the refrigerator. They do not freeze well because the texture doesn’t hold up.

To reheat egg bites they can be warmed on a plate in an oven or heated for 45 seconds in a microwave oven.

Recipe ideas

Having made these several times, I am delighted with how versatile they are. Perfect for using up the last little scraps of vegetables from the refrigerator, and also delicious when using fresh produce from the garden. So far my favorites are:

Zucchini, banana pepper, onion, oregano, basil, parsley
Mushroom, onion, bell pepper, rosemary, parsley
Red spinach, red onion, sun dried tomato, garlic, oregano

I haven’t yet added leftover cooked meat but I’m sure it would be delicious. These are one of my new favorite ways to use up leftovers.

More Recipes

I really don’t like having single use tools in my kitchen. While my kitchen isn’t tiny (we’ve had smaller ones) it’s small enough that storage space is at a premium. So I prefer to make sure what I have has a place where it can be stored and what I have has more than one use.

Now that I’ve added an egg bite mold to the list I needed to find out what I could do with it. It turns out there are quite a number of wonderful recipes for using them. Here are some of my favorites with a few notes:

Pancake bites - researching the internet it turns out you can take your favorite pancake mix, homemade or storebought and make pancake bites by blending together 1 cup pancake mix + 1 egg + ½ cup milk + 2 tablespoons melter butter + ½ teaspoon vanilla. Oil the egg bite mold, fill ⅔ of the way with batter, add chopped fruit, nuts, or chocolate chips. You’ll need 1 cup of water in the Instant Pot, cook on high pressure for 15 minutes, quick release, then let the pancakes rest for 2-3 minutes before removing and serving.

Poached eggs - I love poached eggs. Making them for a crowd, however, is a total pain in the patootie. There’s only so much room in the pot, you’re dealing with boiling water, and it’s a hot steamy mess. Using your brand new egg bit mold it turns out you can poach them in the Instant Pot. To each greased mold add 1 tablespoon cold water + 1 whole egg and cover with parchment paper. You’ll need 1 cup of water in the Instant Pot, then lower the steamer rack. Cook on high pressure for 3 minutes, quick release, remove eggs from molds and serve. These are great on top of avocado toast, under a runny bechamel sauce, or simply garnished with fresh herbs, salt and pepper.

Popsicles - you can use the egg bite mold to make mini round popsicles. Simply fill the well of the mold with juice, yogurt, mashed fruit + juice, or blended melon into the mold. Attach a popsicle top (that’s where I should have purchased the other set) and put in the freezer to chill. When done, around 4-6 hours, you can simply pop it out and enjoy!

Meatballs - I did see a number of meatball recipes for the Instant Pot using the Egg Bite molds. I have 2 problems with that. First my family loves meatloaf the old fashioned way. These seem like they would make giant meatballs, not really meatloaf. Second, after you cook them for 30-45 minutes (depending on the recipe) in the IP, you then need to put them in the oven for 10-15 minutes to brown so they look nicer. They apparently come out very pale from the IP. So nice idea, but I’m going to skip it and stick with baking them the old fashioned way.

Not just for savory things, it turns out you can make sweets with your new egg bite molds also.

I apologize in advance for the need to click “Jump To Recipe” in order to avoid all the long form text and ads.

Brownie Bites - who doesn’t love brownies? I love them but I don’t make them very often because the recipe makes too many. Either that or I wind up giving most of them away to the neighbors in order to remove the temptation. This Instant Pot Brownie Bite recipe from Clean Eating Kitchen is just right. It makes one tray of 7, they’re even gluten free!

Cheesecake Bites - I love cheesecake. And I have been tempted by all the Instant Pot cheesecake recipes. Plus so many of my friends are making it and telling me how wonderful it is. I just can’t bring myself to make an entire cheese cake. So these little Cheesecake Bites from Ashlee Marie seem to really fit the bit. I would suggest using gluten free graham crackers and possibly trading the cherry filling for a good quality jam, depending on what’s in the jar.

Chocolate Chip Muffins - Muffins are always a hit and they make a great quick snack food. This Instant Pot Egg Bite Chocolate Chip Muffin recipe from 365 Days of Crockpot looks like a good one. My one change would be to substitute a gluten free flour blend. I prefer the King Arthur Measure For Measure Gluten Free Blend.

Chocolate Chip Banana Bread Bites - Typically when I have too many bananas in the freezer I tend to make banana bread. Although I usually make it in loaf form it might be fun to try making these Chocolate Chip Banana Bread Bites from Forkly. I would use gluten free flour and either organic cane sugar or organic turbinado. I also tend to freeze my bananas before turning them into banana bread. That way they’re gooshy after you thaw them plus freezing them makes them sweeter.

Key Lime Pie Bites - I love a good key lime pie but it’s hard to eat a whole one by yourself. I can see making these Key Lime Pie Bites from My Crazy Good Life as a fun summertime treat and as a way to not have an entire pie hanging around. Hopefully I could eat just one or two and then share the rest with friends.

Conclusion

Although most of the recipes out there seem to be for sweet treats, it is possible to use your IP and the egg bite molds to make both sweet and savory options. And when it comes to prepping a delicious, nourishing, breakfast, egg bites are definitely the way to go.

Taco Casserole And Shredded Cabbage Salad

by MiraUncategorizedcabbage salad, recipes, taco

Casseroles are such a quick and easy solution to dinner. Especially when you have three children who all have after school activities in different parts of town and you spend most of your time running from place to place for drop offs and pick ups.

On days like that you certainly need a meal that is quick and easy to throw together. This taco casserole pairs well with a shredded cabbage salad.

I have been making this particular casserole for years. The original recipe came from a friend who was a co-leader for a Girl Scout troop. Over the years the recipe ingredients were modified and it became a family favorite. This latest version takes advantage of the multi-capabilities of an Instant Pot.

It may not look the prettiest, but it smells heavenly and tastes even better. Plus serving it in a bowl makes this a lot less messy than trying to eat a hard shell taco.

Easy Taco Casserole

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Ingredients

2 tablespoons avocado oil
1 pound ground meat
1 small yellow onion, diced
3 cloves of garlic, minced
1 15-ounce can of organic refried beans
1 15-ounce ounce can diced tomatoes
2 tablespoons tomato paste
1/2 cup bone broth
2 teaspoons cumin
1 teaspoon sea salt
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
1/2 teaspoon ground black pepper
tortilla chips - for serving
toppings:
grated cheese
sour cream
fresh cilantro, minced

Instructions

Set the instant pot to sauté and add 1 tablespoon avocado oil and ground meat
Cook, stirring regularly, until ground meat is completely cooked
Remove ground meat from instant pot and drain
Add 1 tablespoon avocado oil to the instant pot and sauté onion until slightly wilted and fragrant, about 2 minutes
Add garlic and sauté 1-2 minutes more
Add refried beans, diced tomatoes, tomato paste, and bone broth, stirring to combine well
Add seasoning and stir to combine well
Cover instant pot and Koch on slow cooker setting for 25 minutes
Note: do not try to pressure cook this recipe as it does not have enough liquid and will burn
Serve over, crushed up tortilla chips and top with grated cheese, sour cream, and fresh cilantro
If you would prefer not to use the tortilla chips, you can serve this over a bowl of cooked rice
Enjoy!

Shredded Cabbage Salad

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Ingredients

2 cups shredded green cabbage
1 cup shredded red cabbage
2 small carrots, peeled and shredded/grated
1 small jicama, peeled and shredded/grated
1 red bell pepper, diced
1 small red onion, thinly sliced
juice of 2 limes
Generous drizzle of avocado oil
sea salt and pepper to taste
cilantro, diced for garnish

Instructions

Mix all ingredients together
Let sit for 20-30 minutes to allow flavors to combine
Toss again to re-incorporate liquid
Garnish with cilantro

What Is BioEngineering

by Miragmobioengineering, gmo

Our food is being modified again! After consumers and consumer advocacy agencies pushed so hard to get genetically modified foods labeled and identified, now food producers are attempting to do an end run around us by change the terminology. On your food labels you may see the terms gene-edited and bio-engineered. Both terms refer to modifications to our food, including plant and animal modifications.

Consumer resistance to the idea of genetic modification has caused many food-production companies to move into the arena of bio engineering and gene editing. Using technologies such as CRISPR and TALEN they snip out or modify genetic code in whatever way it is that they’re trying to change. This technology is new enough that we do not know the long-term impact of this kind of biological editing.

Definitions

To better understand the terminology let’s look at definitions.

Genetic modification requires inserting genes from other plants or species to get the desired result in a plant. Studies have shown that there are negative side effects from this process.

Gene editing and bio engineering are used to generate changes by altering the genes that already exist within the plant or animal. The premise is that it will closely mimic nature, similar to random mutations that could “technically” happen if nature was left alone.

As noted, there are negative side effects of genetic modification but what about the other two?

In March of 2018, the USDA stated that “it had no plans to evaluate gene-edited plants for health and environmental safety prior to commercial release if they could otherwise develop through traditional breeding, so long as the crop is not a plant pest or developed using plant pests.”

While this may sound reasonable, let’s look at some of the negative aspects which should be considered.

First of all, there is the illegal and irresponsible aspect that could arise such as clinical operation of human embryo genome editing since it can be used for modifications in animal stock.

And secondly there can be what is known as “off-target” editing. This may cause a loss of function mutations in properly functioning genes or incorrect repairing of disease-inducing genes due to the changes that have been made.

Thirdly, we don’t know the safety of this process to human health and to the environment; it should not be considered “better” than foods that are genetically modified.

We don’t know

According to a paper from 2019, the use of bio engineered/gene edited foods has raised both regulating and biosafety concerns because they affect both the present and future of humans, animals, and the environment. Plus, the current knowledge about the safety of these processes is relatively limited.

Initially genetically modified organisms were promoted as being benign and completely safe. Now thanks to organizations like the Institute for Responsible Technology, The Cornucopia Institute, and the work of Dr. Stephanie Seneff we know that’s not true. But it took time for these findings to come to light. How long will it take until this newest variant of food modification will be found to be not as advertised?

Many foods do now have a bio engineered label, I suspect it’s because food producers think consumers are not smart enough to understand what’s being done to their food so they believe they can get away with using that on the label. Just as with GMO, anything that says gene edited or bio-engineered is something you want to avoid.

Sources

Antonsen, T., Dassler, T. How to Do What Is Right, Not What Is Easy: Requirements for Assessment of Genome-Edited and Genetically Modified Organisms under Ethical Guidelines. Food ethics 6, 12 (2021). https://doi.org/10.1007/s41055-021-00091-y
Lassoued, R., Macall, D.M., Smyth, S.J., Phillips, P., and Hesseln, H. Risk and safety considerations of genome edited crops: expert opinion. Current Research in Biotechnology. Vol. 1, November 2019,Pages 11-21
Van Eenennaam, A.L., Wells, K.D. & Murray, J.D. Proposed U.S. regulation of gene-edited food animals is not fit for purpose. npj Sci Food 3, 3 (2019). https://doi.org/10.1038/s41538-019-0035-y
Zhang, D., Hussain, A., Manghwar, H., Xie, K., Xie, S. Zhao, S., Larkin, R.M., Qing, P., Jin, S., and Ding, F. Genome editing with the CRISPR-Cas system: an art, ethics and global regulatory perspective. Plant Biotechnology Journal. (09 April 2020). https://doi.org/10.1111/pbi.13383
The Institute For Responsible Technology, https://responsibletechnology.org/the-basics/
The Cornucopia Institute. https://www.cornucopia.org/?s=gmo
Dr. Stephanie Seneff. https://stephanieseneff.net/

Spice Substitutions And DIY Blends

by MiraUncategorizeddiy, spices

There’s nothing worse than being in the middle of a recipe and realizing you’ve run out of something. Or you go to the grocery store to buy supplies and they’re out of whatever it is that you need.

While the best option is to have a Preparedness Pantry, the good news is there are ways to make substitutions so you’re not caught in a lurch. Some of these substitutions come in super handy simply because you can save money by easily substituting one spice for another. For example, I never buy chervil or mace, which tend to be more expensive, and use their substitutes instead. And sometimes making a blend yourself allows you to modify a blend to your personal preferences.

Here are some of my favorite ways to replace spices. Where the recipe does not give a measurement it simply means the substitution is to use and equal amount of the other spice. All spices listed are either dried or powdered.

Spice Substitutions

Allspice: 1 tsp ground cinnamon + ½ tsp ground nutmeg
Cardamom: ground ginger
Chervil: tarragon or parsley
Cilantro: parsley
Mace: ground allspice or ground nutmeg
Rosemary: thyme or tarragon or savory
Savory: Thyme or marjoram or sage
Tarragon: fennel seed
Thyme: basil or marjoram or oregano or savory

DIY Spice Blends

Apple or Pumpkin Pie Spice: ½ tsp cinnamon + ¼ tsp ground nutmeg + ⅛ tsp allspice + ⅛ tsp ground ginger
Brisket Rub: ¼ cup smoked paprika + 3 Tbsp sugar + 2 Tbsp garlic salt + 1 Tbsp black pepper + 1 Tbsp onion powder + 1 tsp cumin powder + 1 tsp chili powder - This is enough for a 5 pound brisket
Chai Tea Powder - 1 Tbsp cinnamon + 1 tsp ground cardamom + 1 tsp ground ginger + 1 tsp nutmeg - steep in black tea to make chai tea
Chili Powder - 2 Tbsp paprika + 2 tsp oregano + 1 ½ tsp ground cumin + 1 ½ tsp garlic powder + 1 tsp onion powder + ¼ tsp cinnamon + cayenne pepper to taste
Everything But The Bagel - 1 Tbsp dried garlic + 1 Tbsp dried onion + 1 Tbsp poppy seeds + 1 Tbsp sesame seeds + 2 tsp kosher salt
Fajita Seasoning - 1 Tbsp chili powder + 1 tsp oregano + ½ tsp cayenne pepper + ½ tsp black pepper +½ tsp sea salt + ¼ tsp garlic powder + ⅛ tsp onion powder
Garlic Salt: 1 Tbsp sea salt + 1 tsp garlic powder + 1 tsp parsley
Herbes de Provence: 1 Tbsp thyme + 1 Tbsp rosemary + 1 Tbsp oregano + 1 tsp ground fennel + 1 tsp basil – if desired you can add 1 tsp culinary lavender
Italian seasoning - 1 ½ Tbsp oregano + 1Tbsp basil + 1 Tbsp marjoram + 1 Tbsp rosemary + 1 Tbsp thyme + 2 tsp parsley
Poultry Seasoning: 2 Tbsp oregano + 1 Tbsp parsley + 1 Tbsp sage + 1 ½ tsp thyme + 1 tsp crushed celery seed + ½ tsp rosemary + ½ tsp onion powder
Taco Seasoning: 2 Tbsp chili powder + 1 Tbsp ground cumin + 2 tsp sea salt + 2 tsp ground pepper + 1 tsp paprika + ½ tsp garlic powder + ½ tsp onion powder + ½ tsp red pepper flakes + ½ tsp oregano

Don’t forget that spices can be a tricky thing for many people. It’s easy to buy something for a recipe and then it languishes in your kitchen forever. The next thing you know you’re trying to get what you need for a recipe and there’s an explosion of little containers when you open the door. Keeping your spices organized and being mindful about them can help you have less clutter in the kitchen.

Canning & Preserving Cookbooks Review

by Mirareviews, Uncategorizedcanning, preserving, review

Watch: In this video review, I explore the recipes, visuals, and insights these books offer.

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If you're a fan of canning and preserving, you'll understand the joy of exploring new recipes and techniques to capture the essence of seasonal produce.

In this blog post, I'll share my thoughts on three fantastic cookbooks that have caught my attention recently. These books provide a plethora of recipes, beautiful visuals, and valuable insights into the art of canning and preserving.

Whether you're a seasoned pro or a curious beginner, these books offer something special to enhance your culinary adventures.

"Can It, Bottle It, Smoke It, and Other Kitchen Projects" by Karen Solomon

Karen Solomon's book is perfect for those who love to venture beyond traditional canning. With chapters covering various culinary realms, such as jamming, pickling, smoking, and more, this cookbook offers a diverse range of projects.

Solomon's simple yet direct instructions make the recipes accessible to all. The book also features stunning photographs that will inspire your culinary creativity. One standout recipe is the carrot almond jam, a delightful condiment born out of experimentation.

Additionally, Solomon provides instructions on making your own apple pectin, adding another dimension to your canning adventures.

"The Art of Preserving: Ancient Techniques and Modern Inventions to Capture Every Season in a Jar" by Emma McDonald

Emma McDonald's book is a treasure trove of recipes that allow you to preserve the flavors of each season. With chapters dedicated to jams, marmalades, jellies, curds, chutneys, pickles, and more, McDonald covers a wide array of preserving techniques.

The book's troubleshooting section is a valuable resource for addressing any challenges you may encounter along the way. McDonald's use of both metric and American measures ensures that everyone can enjoy these recipes without the need for conversions.

Notable recipes include an assortment of curds and innovative uses for them, like the passion fruit raspberry coconut curd. The book also introduces intriguing recipes such as figs in Manuka honey and balsamic onions.

"Put ‘em Up! Fruit: A Preserving Guide and Cookbook" by Sherri Brooks Vinton

Sherri Brooks Vinton's book is a delightful guide that provides not only preserving techniques but also offers creative ideas for using your homemade preserves. With vivid visuals and practical tips, this book is a joy to explore.

Vinton shares recipes for various preserves, condiments, and more while also suggesting exciting ways to incorporate them into your meals. For example, you can make apple cider vinegar and then use it to create a classic vinaigrette. The book's versatility is highlighted by recipes like blueberry ketchup, which pairs beautifully with sweet potato oven fries.

Additionally, Vinton shares kitchen how-tos, hacks, and tips that make the preserving process easier and more enjoyable.

Conclusion

These three canning and preserving cookbooks provide a wealth of recipes, stunning visuals, and useful insights. "Can It, Bottle It, Smoke It" by Karen Solomon offers a diverse range of DIY projects, while Emma McDonald's "The Art of Preserving" presents an array of traditional and modern recipes with troubleshooting guidance. Finally, Sherri Brooks Vinton's "Put ‘em Up! Fruit" combines preserving techniques with imaginative ways to use your homemade preserves.

Whether you borrow these books from your local library or add them to your personal collection, they are sure to enhance your culinary journey and inspire you to create flavorful delights to savor throughout the year.

Acid Reflux Causes, Symptoms, And Holistic Approaches

by MiraUncategorizedacid reflux

Commonly called “heart burn”, acid reflux disease is a condition in which the liquid content of the stomach regurgitates (backs up, or refluxes) into the esophagus. It can be not only annoying but painful.

What is Acid Reflux?

The reflux of the stomach's liquid contents into the esophagus may occasionally occur in many individuals. However, when heartburn becomes acid reflux disease or Gastroesophageal reflux disease, commonly referred to as GERD, it can be a significant problem. GERD is when acid reflux and heartburn become chronic and flareups happen at least twice a week. It is not so much as too much acid but stomach acid in the wrong place. GERD is one of the most common gastrointestinal disorders, affecting approximately 20% of adults.

Do you wonder if you are suffering from acid reflux or GERD? Some signs and symptoms include regurgitation of stomach acid, bitter taste in the mouth, difficulty swallowing, stomach or chest discomfort, heartburn, chronic sore throat, hoarseness, and even dental challenges because of the acid re-entering the mouth.

What Can Cause Acid Reflux?

Stress

With stress it can be about the choices we may make while stressed such as eating more, drinking alcohol, smoking or sleeping less – all things that can affect acid reflux. A recent study found that anxiety and depression play an essential role in the development of GERD.

Obesity or being overweight

The excess body weight can put unwanted pressure on the belly area, pushing the contents of the stomach up into the esophagus. Excess weight can also impair the ability of the stomach to empty efficiently.

Sedentary lifestyle

Physical activity can help maintain a healthy weight. Walking has been found to help keep the lower esophageal sphincter (LES) closed while sitting can put undue pressure on the LES.

Smoking

It can reduce the function of the esophagus and also increase acid secretion.

Sleep and the timing of meals

It is recommended to avoid eating at least 3 hours before going to bed if you suffer from acid reflux. Elevating the head of your bed can be helpful; the whole bed not just raising your head with an extra pillow.

Tight clothes

Clothing being too tight can worsen acid reflux similar to having extra weight in the belly area.

Pregnancy

Pregnancy can cause an increase in pressure from the growing baby and elevated levels of the hormone progesterone can relax the esophageal sphincter.

Hiatal hernia

It is present in approximately 20% of those with acid reflux. It occurs when the upper part of your stomach bulges through the large muscle separating your abdomen and chest.

Medications

Taking medicines can have side effects and one of them is acid reflux. Examples include steroids, birth control pills, aspirin, NSAIDS, muscle relaxers, and some blood pressure medication are examples that can affect acid reflux.

Foods that can trigger acid reflux

There are foods that can aggravate acid reflux and it will vary from one person to the next, but some common big offenders include:

Coffee as it relaxes the LES.
Alcohol also opens and relaxes the LES.
Carbonated drinks have bubbles that expand in the stomach which then puts pressure on the esophageal sphincter.
Citrus fruits and tomatoes are acidic and lead to heartburn.
Chocolate contains a chemical that can relax the LES.
Spicy foods are known to irritate the esophagus.
High fat and fried foods can take more time and more stomach acid to digest which delays the stomach from emptying thus relaxing the LES.
Raw garlic and onions can stimulate stomach acid.
Peppermint also relaxes the sphincter.

Healthy Approach to Acid Reflux

Taking a holistic approach to treating and managing acid reflux can often alleviate many symptoms. As stated earlier physical activity and maintaining a healthy weight are great for acid reflux and your overall health. Eliminating the above list of trigger foods is another step. The next step is to begin to eat a diet rich in whole foods such as fresh fruits, vegetables, grains, quality protein, and healthy fats. As you remove irritating foods and begin eating nourishing ones, your body can begin to heal.

There are also digestive enzymes and specific herbs that can be taken to manage and improve symptoms of acid reflux. Digestive enzymes are extremely important to properly digest food and if you are lacking them, it can be a challenge for those with GERD. I have a great post on digestive enzymes you can check out here.

Herbal teas that can be helpful for GERD

Chamomile is anti-inflammatory but avoid if you are allergic to ragweed.
Licorice helps increase mucosal coating of the esophagus.
Ginger is anti-inflammatory.
Slippery elm is soothing and can increase intestinal mucus production.
Marshmallow root is soothing and highly mucilaginous.

To make the teas take 1 teaspoon of herbs per cup of hot water, steep leaves or flowers for 5-10 minutes, strain and drink. You can consume up to 3 cups per day.

*Note: some herbs can interfere with your prescription drugs so be sure to talk with your doctor or pharmacist before adding herbal remedies to your routine.

Yes, there are many conventional treatments, both prescription and over-the-counter options; but using diet and lifestyle options and working with a holistic practitioner can be a great option! Using a more holistic approach is not likely to have side effects, also.

Sources

Antunes, C., Aleem, A., and Curtis, S. (July 4, 2022). Gastroesophageal reflux disease. National Library of Medicine. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK441938/.
Godman, H. (April 13, 2018). Digestive enzyme supplements for heartburn? Harvard Health Publishing. Retrieved from https://www.health.harvard.edu/blog/will-digestive-enzyme-supplements-help-your-heartburn-2018041313643.
Yang XJ, Jiang HM, Hou XH, Song J. Anxiety and depression in patients with gastroesophageal reflux disease and their effect on quality of life. World J Gastroenterol. 2015 Apr 14;21(14):4302-9. doi: 10.3748/wjg.v21.i14.4302. PMID: 25892882; PMCID: PMC4394093.

The Health Benefits Of Coconut Water

by MiraUncategorizedcoconut water

Coconut water has been consumed in many parts of the world for its taste and healing attributes, but more recently has become quite popular in the Western world. In 2004 it was virtually unheard of and by 2021 had grown to an annual $5 billion industry! So, what is the popularity with coconut water? Before we look at coconut water, we will need to differentiate coconut water and coconut milk.

Coconut water is the sweet, clear fluid that you find when you crack open a coconut; young green coconuts are often used for coconut water. Coconut milk is a processed byproduct made from the meat of the coconut. The water will be low in calories, while the milk will be high. Let’s take a look at some health benefits of coconut water.

Basic nutritional information:

One cup (240 ml) has

Calories: 60
Carbs: 15 grams
Sugar: 8 grams
Calcium: 4% of the daily value (DV)
Magnesium: 4% of the DV
Phosphorus: 2% of the DV
Potassium: 15% of the DV

Health Benefits

Electrolytes – Coconut water can provide hydrating effects similar to sports drinks for rehydration after exercise as it contains sodium, potassium, and glucose. This nutritious beverage has traditionally been used in the treatment of diarrhea and rehydration. It is known to Hawaiian’s as “Noelani” which means “dew from the heavens”.
Antioxidants – It is a great source of antioxidants that can manage oxidative stress. It contains essential vitamins and minerals. Many of the B vitamins, vitamin C, and enzymes are all in coconut water.
Diabetes – The antioxidants and other nutrients found in coconut water were found to reduce the concentration of blood glucose and HbA1c in diabetic rats according to one study.
Magnesium – Increasing magnesium intake may lower the risk of type 2 diabetes. Even though coconut water only offers 4% of the DV, it provides another food source of this very important mineral. Magnesium intake may be beneficial in offsetting the risk of developing diabetes.
Cardiovascular Health – Coconut water has shown to have a lipid lowering effect similar to some statins. This is because it contains several active components such as L-arginine, ascorbic acid, calcium, magnesium, and potassium which have beneficial effects on lipid levels. Another study found that treatment of high fat fed rats with coconut water reduced triglycerides, cholesterol, and LDL+VLDL cholesterol in serum as well as in the tissues.
Potassium – Study findings indicate that an adequate intake of potassium may lower blood pressure levels which is especially important with the high intake of sodium in the standard American diet (SAD).
Kidney Stones – Coconut water consumption has been shown to inhibit crystal deposits in renal tissue, decrease the number of crystals in the urine, and reduce the formation of kidney stones.

As you can see there are health-promoting benefits to consuming coconut water, but there a few things to consider when adding it to your diet. First of all, quality matters and it is important to read the nutrition label as many brands add additional ingredients. Coconut water does contain a good amount of sugar naturally, but some brands are adding more sugar to their product. Because of this, I don’t recommend consuming excessive amounts, but you can enjoy this sweet drink in moderation.

Sources

Chaubey, A., Sharma, M., and Bhatnagar, B. Comparative Study on Coconut Water, Carbohydrate Electrolyte Sports Drink and Sodium Enriched Coconut Drink on Measures of Hydration and Physical Performance in Athletes. IOSR Journal of Sports and Physical Education (IOSR-JSPE) e-ISSN: 2347-6737, p-ISSN: 2347-6745, Volume 4, Issue 3, (May - June 2017), PP 46-51
Geetha, V., Mohan Jumar, A.S., Chetana, R., Gopala, K.A.G., and Suresh Jumar, G. (April-June 2016). Effects of Shelf Stable Concentrates of Tender Coconut Water and Testa Phenolics on Lipid Profile and Liver Antioxidant Enzymes in High Fat Fed Rats. Global Journal of Biology, Agriculture & Health Sciences. Retrieved from https://www.walshmedicalmedia.com/open-access/effect-of-shelf-stable-concentrates-of-tender-coconut-water-and-testa-phenolics-on-lipid-profile-and-liver-antioxidant-e.pdf
Hruby A, Meigs JB, O'Donnell CJ, Jacques PF, McKeown NM. Higher magnesium intake reduces risk of impaired glucose and insulin metabolism and progression from prediabetes to diabetes in middle-aged americans. Diabetes Care. 2014 Feb;37(2):419-27. doi: 10.2337/dc13-1397. Epub 2013 Oct 2. PMID: 24089547; PMCID: PMC3898748.
Patel, R.M., Jiang, P., Asplin, J., Granja, I., Caperetz, T., Osann, K., Okhunov, Z., Landman, J., and Clayman, R.V. Coconut Water: An Unexpected Source of Urinary Citrate. BioMed Research International, Vol. 2018, Article ID 3061742, 5 pages, https://www.hindawi.com/journals/bmri/2018/3061742/
Pinto IF, Silva RP, Chaves Filho Ade B, Dantas LS, Bispo VS, Matos IA, Otsuka FA, Santos AC, Matos HR. Study of Antiglycation, Hypoglycemic, and Nephroprotective Activities of the Green Dwarf Variety Coconut Water (Cocos nucifera L.) in Alloxan-Induced Diabetic Rats. J Med Food. 2015 Jul;18(7):802-9. doi: 10.1089/jmf.2014.0046. Epub 2015 Feb 4. PMID: 25651375.
Preetha PP, Devi VG, Rajamohan T. Mature coconut water exhibits antidiabetic and antithrombotic potential via L-arginine-nitric oxide pathway in alloxan induced diabetic rats. J Basic Clin Physiol Pharmacol. 2015 Nov;26(6):575-83. doi: 10.1515/jbcpp-2014-0126. PMID: 26146124.
Saat, M., Singh, R., Sirisinghe, R.G., and Nawawi, M. Rehydration after Exercise with Fresh Young Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water. Journal of Physiological Anthropology and Applied Human Science. https://doi.org/10.2114/jpa.21.93
Sandhya VG, Rajamohan T. Comparative evaluation of the hypolipidemic effects of coconut water and lovastatin in rats fed fat-cholesterol enriched diet. Food Chem Toxicol. 2008 Dec;46(12):3586-92. doi: 10.1016/j.fct.2008.08.030. Epub 2008 Sep 3. PMID: 18809454.
Staruschenka. A. Beneficial Effects of High Potassium Contribution of Renal Basolateral K+ Channels. Hypertension. 30 April 2018. Vol 71, No. 6. https://doi.org/10.1161/HYPERTENSIONAHA.118.10267