Category Archives: grocery

Butyrate For Gut Health

by Miragrains, grocery, health, nutrients, nuts, oats, prebioticsbutyrate

In the quest for optimal health, the role of the gut microbiome has emerged as a cornerstone of well-being. One of the key players in maintaining a healthy gut is butyrate, a short-chain fatty acid (SCFA) produced by the fermentation of dietary fibers by beneficial bacteria in the colon. Butyrate has garnered attention for its profound impact on gut health, inflammation, and overall wellness.

In this blog post, we delve into the benefits of butyrate, explore foods rich in this vital compound, and provide practical tips to incorporate them into your diet.

What is Butyrate?

Butyrate, or butyric acid, is a type of SCFA that serves as a primary energy source for the cells lining the colon. It plays a pivotal role in maintaining the integrity of the gut barrier, regulating immune responses, and exerting anti-inflammatory effects.

Research has shown that butyrate can help prevent and manage various health conditions, including inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), and even colorectal cancer.

Health Benefits of Butyrate

Gut Health: Butyrate supports the health of the colonocytes, the cells lining the colon. It enhances the gut barrier function, preventing the translocation of harmful pathogens and toxins into the bloodstream. This helps in maintaining a healthy gut environment and reducing the risk of gastrointestinal disorders.
Anti-Inflammatory Properties: Butyrate exerts potent anti-inflammatory effects by inhibiting the activity of nuclear factor-kappa B (NF-κB), a protein complex involved in inflammatory responses. This can be particularly beneficial for individuals with IBD and other inflammatory conditions.
Immune Regulation: Butyrate modulates the immune system by promoting the production of regulatory T cells (Tregs), which help maintain immune tolerance and prevent autoimmune reactions. This regulatory effect on the immune system is crucial for preventing chronic inflammation and autoimmune diseases.
Metabolic Health: Emerging research suggests that butyrate may play a role in metabolic health by improving insulin sensitivity and regulating blood sugar levels. It may also influence fat metabolism and help in managing obesity.
Colon Cancer Prevention: Butyrate has been shown to induce apoptosis (programmed cell death) in colorectal cancer cells and inhibit their proliferation. Its protective effects on the colon lining and anti-inflammatory properties contribute to its potential in reducing the risk of colon cancer.

Butyrate-Rich Foods

To harness the benefits of butyrate, it is essential to consume foods that promote its production in the gut. Here are some of the best butyrate-rich foods to include in your diet:

Resistant Starch: Foods high in resistant starch, such as green bananas, cooked and cooled potatoes, and legumes, are excellent sources of butyrate. Resistant starch resists digestion in the small intestine and ferments in the colon, producing butyrate.
Fibrous Vegetables: Vegetables rich in dietary fiber, particularly insoluble fiber, support butyrate production. Examples include broccoli, Brussels sprouts, cabbage, and carrots.
Whole Grains: Whole grains like oats and brown rice are packed with dietary fiber that promotes the growth of butyrate-producing bacteria in the gut.
Nuts and Seeds: Almonds, flaxseeds, and chia seeds are great sources of fiber and healthy fats that contribute to butyrate production.
Fruits: Apples, bananas, and berries contain pectin, a type of soluble fiber that supports butyrate production through fermentation.
Fermented Foods: Fermented foods like kimchi, sauerkraut, and yogurt contain probiotics that enhance the gut microbiome's ability to produce butyrate.
Legumes: Beans, lentils, and chickpeas are rich in resistant starch and fiber, making them excellent choices for boosting butyrate levels.

Practical Tips to Increase Butyrate Intake

Incorporating butyrate-rich foods into your diet can be simple and delicious. Here are some practical tips to help you get started:

Start Your Day with Fiber: Begin your morning with a bowl of oatmeal topped with berries and a sprinkle of flaxseeds. This fiber-rich breakfast will kickstart butyrate production in your gut.
Add Resistant Starch to Your Meals: Include cooked and cooled potatoes or green bananas in your meals. These foods are easy to prepare and can be added to salads, smoothies, or as a side dish.
Snack on Nuts and Seeds: Keep a stash of almonds, walnuts, or chia seed pudding for a quick and nutritious snack that supports gut health.
Incorporate Fermented Foods: Add a serving of sauerkraut or kimchi to your meals. These fermented foods not only enhance flavor but also promote a healthy gut microbiome.
Eat More Legumes: Prepare dishes with beans, lentils, and chickpeas. These versatile ingredients can be used in soups, stews, salads, and even desserts.
Choose Whole Grains: Opt for brown rice, wild rice, quinoa, millet, and other whole grains in place of refined grains. These choices will provide more fiber and support butyrate production.
Enjoy Fibrous Vegetables: Fill half your plate with a variety of vegetables, focusing on those high in fiber. Roasted Brussels sprouts, steamed broccoli, and raw carrots are all excellent options.

Conclusion

Butyrate is a powerhouse compound with a myriad of health benefits, particularly for gut health and inflammation. By adding butyrate-rich foods into your diet, you can support your gut microbiome, enhance immune function, and reduce the risk of chronic diseases. Start by making small changes to your diet, focusing on fiber-rich and resistant starch foods, and enjoy the journey to better health.

By prioritizing butyrate-producing foods, you're not only taking a step towards optimal gut health but also embracing a lifestyle that supports overall wellness. Remember, a healthy gut is the foundation of a healthy body, and butyrate is a key ingredient in this equation. So, load up on those fibrous veggies, whole grains, and legumes, and let your gut microbiome thrive.

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[expand title="Sources"]

Hone Health. (n.d.). Butyrate Foods: Benefits and Best Sources. Retrieved from https://honehealth.com/edge/nutrition/butyrate-foods/
Clinical Nutrition Journal. (2022). The Role of Butyrate in Gut Health and Disease. Retrieved from https://www.clinicalnutritionjournal.com/article/S0261-5614(22)00384-3/fulltext
A Gutsy Girl. (2021). The Ultimate Guide to Butyrate Foods. Retrieved from https://agutsygirl.com/2021/04/08/butyrate-foods/

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How To Shop Smart At Dollar Tree

by Miragrocery, preparednessdollar tree, preparedness

Groceries are a moving target in the retail world, and stores like Dollar Tree are evolving to capture the shifting focus of consumers' food dollars.

In response to the increasing cost of groceries, Dollar Tree is expanding its reach into the market. They plan to install more cooler cases for cold and freezer items, aiming to add approximately 16,000 new cooler doors nationwide.

Shopping Smart

As Dollar Tree ventures into a wider array of grocery offerings, customers are tasked with shopping smarter. It's essential to not only consider the price but also the nutritional value of your purchases.

Here's what to remember:

Size and Value: Budget stores might offer different product sizes, making a Grocery Price Tracking Worksheet a vital tool for smart shopping. Often the budget grocery stores look like a deal until you really compare the prices per ounce rather than per package.
Quality Over Cost: Inexpensive doesn't always equate to healthy. It's important to read labels and choose items that offer nutritional value. Due to their focus on low cost, many budget stores choose to carry cheap products which are usually low in nutrient density. Your body and your health are worth paying more for real food.
Strategic Purchases: Dollar Tree's multiple price points can lead to larger basket sizes. Know your prices and don't be lured into false deals.
Efficient Shopping: Avoid the trap of convenience. Just because you're already at Dollar Tree doesn't mean you should compromise on value or nutrition.
Instant Gratification: While you know snacks and candies aren’t great, if you’re walking aisle after aisle looking for the good deals you may get decision fatigue and succumb to a treat. Or two. And once it comes into the house someone is going to eat it. Don’t do that. Use the same strategy I encourage when shopping at any grocery store. Don’t shop hungry and always grocery shop with a list.

The journey through budget grocery shopping is filled with both opportunities and pitfalls. The key is to shop with intention, keeping both your budget and health in mind. By being mindful and informed, we can navigate the aisles of Dollar Tree and other budget stores without compromising on our standards for nutrition and well-being.

Be prepared

Groceries aren’t the only thing you can get at Dollar Tree. It’s also possible to buy emergency preparedness supplies there. Every Dollar Tree is different, so you’ll need to think about what you might need and then check the aisles to see if your store has those supplies. If needed you may want to check out more than one Dollar Tree in your area.

Here’s what I found at mine:

Safety goggles
Lighter
Mini flashlight
Headlamp flashlight
A pair of gloves (with a suggestion to also have a pair of heavy-duty gloves in your car)
Bungee cords
Paracord
Glow bracelets
Push light
Essentials for a first aid kit
Paper tape
Regular tape (with a recommendation to include duct tape)
Lanyard-style glow sticks

When shopping at the Dollar Tree, or any low cost store, be strategic, be healthy, and most importantly, be savvy with your dollars.

What's In Season: March Produce Guide

by Mirafruit, grocery, seasonal, vegetablesmarch, seasonal fruits, seasonal vegetables

The weather in March may come in like a lion and go out like a lamb, but it sure is a delicious month, especially when you look at all the ripe and in-season foods.

Here are the fruits and vegetables that you can take advantage of for maximum freshness, flavor, and nutritional content. Check out some seasonal recipes, too, by clicking the links!

Artichokes

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium.

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer.

Broccoli

Broccoli, also abundant in January and February, 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, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels 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 stir-fried, sauteed, or steamed.

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.

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. 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!

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

Mushroom is a type of fungi, but the term "mushroom" is used to identify edible sporophores. It is considered a vegetable for cooking purposes.

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves.

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe.

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!

Pineapples

Pineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

They are low in calories and loaded with antioxidants and compounds that can reduce the risk of chronic diseases, improve digestion, lower the risk of cancer, boost immunity, ease arthritis symptoms, and speed up recovery after surgery or vigorous exercise.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Strong immune system, better digestion, and increased bile production are just a few of the many radishes' health benefits. Note that radishes are generally safe to eat, but people with thyroid problems must consume them in moderation.

Using Daikon radish root to substitute for ramen noodles is my personal favorite!

Rutabagas

Rutabagas are thought to have been first bred in Russia or Scandinavia in the late Middle Ages. They are a hearty vegetable 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.

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.

[expand title="Sources"]

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-pineapple

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

https://www.britannica.com/plant/Asteraceae

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Grocery Store Tricks

by Miragrocerygrocery, tips

Grocery stores are really good at finding ways to convince you to buy more than you need. One it helps them make more money because you’re spending more. Two it helps them save money because if they pass food waste onto you, the consumer, they don’t have to pay for it.

It’s a sad fact that approximately 40% of what is sold at the supermarket winds up as food waste in one way or another.

Seven grocery store tricks you should be aware of

Here are some of the top tricks grocery stores use to convince you to buy more than you actually need:

1. They do their best to overload your senses

A curated soundtrack, smells from the bakery or meat department (why else are they cooking samples as you walk by), special lighting. In the fish department the lights can be slightly more blue to make the fish look fresher, in the produce department the fruits and veg are lit so they appear as bright as possible. This creates a form of fatigue that can potentially lead you to buy more.

2. Grocery stores like using big grocery carts

Just like with a dinner plate, the bigger it is the more you feel you have to fill it up. Some grocery stores do have a small cart option. And others have a basket. Before you walk in the store think about how much you’re planning to buy and what size container you actually need.

3. Per unit pricing varies dramatically per ounce, per serving, per pound, etc.

All of which is designed to make it very difficult for you to figure out what’s the best deal for you. Plus many people think that the larger package always costs less per unit and so they buy that out of habit. Grocery stores use this false thinking to sell you more than you need. If you can’t easily figure out the prices you may simply grab the larger package and the extra winds up in your trashcan. Don’t automatically assume the bigger container is the better bargain.

4. Fake deals are a huge strategy.

The grocery store runs a 10 cans for $10 or something similar. You are led to believe that means you have to buy 10 cans. Sometimes bulk pricing deals do require you to buy the number of units they’re offering, but often they don’t. Take the time to look clearly at the label and figure out if you need as many as they’re offering or if you can just buy a smaller number.

5. Product creep is another popular strategy the grocery stores use to convince you to spend more money.

They place items that don’t belong in the section they’re in, for example whipped cream and spongy little air cakes next to the strawberries in the produce department. This is to create a suggestion that you should have these things together. That would be why salad dressings now appear in the produce section and barbecue sauces and seasonings now show up in the meat department. Think about what you really need and don’t buy it simply because they’ve grouped it together.

6. Product placement is key.

In fact grocery stores charge more for premium placement which is at eye level in the middle. Less popular brands or items that may not be used as often are either at the very bottom or the very top. The best way to deal with this strategy is to know what you’re looking for and specifically shop for that rather than being distracted by the premium placement items.

7. The checkout aisle is a great way to convince you to buy more.

Nowadays it’s not just candy. It’s electronic devices, smaller units of over-the-counter medicines, which because it’s a smaller unit are often more expensive, and toys. While you’re standing there in a very long line, tired from the decision fatigue of going to the grocery store and dealing with all of their enticing strategies, it’s easy to fall prey to purchasing a drink, a treat, something. Being aware of this grocery store sales strategy can make it a little bit easier to resist temptation.

As always, you probably know this, don’t go to the grocery store when you are hungry. If you have to run to the grocery store last minute and you are hungry, I encourage you to be in the habit of having a protein bar or a bag of nuts for a quick protein snack. Not a meal, just enough to help you not overbuy at the grocery store.

Ingredients And Asthma

by Miraadditives, artificial colors, BPA, gmo, groceryasthma, ingredients

Chances are you don't think much about your breathing because it's an autonomic nervous system task, your body does it for you. If you're someone who struggles with a breathing condition you do pay more attention to anything that might be a trigger for you.

Unfortunately, there's a whole class of triggers that almost no one is talking about...additives. These are things put into your food by the manufacturers, such as preservatives, sweeteners, artificial ingredients, and more. They provide no nutritional value and may be part of the problem if you're one of the millions of Americans who struggle with asthma or other breathing issues.

Foods That May Trigger Asthma

High Fructose Corn Syrup

A 2018 study found evidence that high fructose corn syrup (HFCS) consumption is associated with asthma risk. It was concluded that moderate (2 to 4 times per week) and frequent (5 to 7 times per week) consumption of HFCS in sweetened soda, fruit drinks, and apple juice increased the asthma risk from between 49% to 61%. This particular study surveyed adults so one does have to wonder what the effects are on children who often consume more of these types of beverages.

Additionally, a woman’s HFCS consumption during pregnancy is associated with an increased risk of asthma in her offspring.

Preservatives: Nitrates, benzoates, sulphur dioxide, and sulphites

Nitrates and nitrites are used in processed meats such as bacon. These preservatives can cause dyspnea which is shortness of breath.

Benzoates have been found to produce sensitivity in some individuals. This preservative can be found in steroids used to treat asthma. This is why it is important to not only read the labels on your food but also any medications that you may be prescribed.

Sulphur dioxide and sulfite are used in a wide range of acidic beverages, dried fruits, and breakfast sausages for example. These items are required to be on labels due to the potential allergic or asthmatic reaction.

BHT + BHA

These two preservatives can cause inflammation and are linked to allergies and asthma. BHT and BHA will be found in cereals, sausage, hot dogs, meat patties, chewing gum, potato chips, beer, butter, and vegetable oils. They are used to preserve color and flavor.

Toothpaste

An artificial mint flavoring used in toothpaste can be an issue for many people.

BPA

A link to asthma from an exposure by female mice led to the pups having an increased risk. Scientists studied children for prenatal and postnatal exposure and found correlations, also.

Soft Drinks

The high concentrations of sugar in soft drinks made the lungs and airways more susceptible to inflammation due to allergic reactions. Additionally, the preservatives in soft drinks may cause allergic reactions that result in asthma and COPD.

Yellow #5

Tartrazine also known as yellow #5 is made from coal tar and is banned in most European countries. It is found in cookies, frostings, cereal, pickles, ice cream, chips, salad dressing, and cheese. It has been linked to an increased risk of asthma. Additionally, if it is combined with aspartame, it can be toxic.

Foods For Healthy Lungs

As you can see processed foods can contain a lot of problematic ingredients if you are susceptible to asthma or other lung challenges. Fortunately, there are foods that can support healthy lungs.

Ginger

Has anti-inflammatory properties which can cause bronchial dilation in asthmatic patients. This has been confirmed in both animal and human clinical studies. It can also help break down and expel thick mucus build up.

Chili peppers

Contain a substance called capsaicin. Capsaicin is anti-inflammatory and mucus thinner. They can also improve blood flow.

Cruciferous vegetables

Are sulphur-rich foods and may reduce airway inflammation which can be beneficial in conditions such as asthma, allergic rhinitis, and chronic obstructive pulmonary disease (COPD).

Pomegranates

Packed with antioxidants that may help reduce inflammation in the lungs. They may fight against asthma by modulating various signaling pathways.

Turmeric

Contains curcumin which helps relieve inflammation and chest tightness associated with asthma.

Apples

Contain flavonoids, vitamin E, and vitamin C which all help with lung function. Again, these can help reduce inflammation and swelling in the lungs.

Water

Extremely important for healthy lungs. It helps keep blood flowing to and from the lungs and the lungs well hydrated. Choose clean filtered water to avoid any chemicals.

With all of the body systems, it is important to consume foods that promote a health. With every bite we take we can invest in health and our lung health is no different. Choose wisely and breathe easy!

[expand title="Sources"]

Acero, J., (29 November 2017). Nitrate-toxicity, side effects, diseases and environment impacts. Naturalpedia. Retrieved from https://naturalpedia.com/nitrate-toxicity-side-effects-diseases-and-environmental-impacts.html.
DeChristopher, L., & Tucker, K. (2018). Excess free fructose, high-fructose corn syrup and adult asthma: The Framingham Offspring Cohort. British Journal of Nutrition,119(10), 1157-1167. doi:10.1017/S0007114518000417
Freedman BJ. Asthma induced by sulphur dioxide, benzoate and tartrazine contained in orange drinks. Clin Allergy. 1977 Sep;7(5):407-15. doi: 10.1111/j.1365-2222.1977.tb01471.x. PMID: 412611.
Harrington, R. (02 March, 2010). Bisphenol A linked to asthma – study. Food Navigator. Retrieved from https://www.foodnavigator.com/Article/2010/03/02/Bisphenol-A-linked-to-asthma-study#.
Schor, j., ND, FABNO. (5 September 2018). Fructose consumption linked to asthma. Natural Medicine Journal. Retrieved from https://www.naturalmedicinejournal.com/journal/fructose-consumption-linked-asthma.
Shaheen, S. O., Sterne, J. A., Thompson, R. L., Songhurst, C. E., Margetts, B. M., & Burney, P. G. (2001). Dietary antioxidants and asthma in adults: Population based case–control study. American Journal of Respiratory and Critical Care Medicine, 164(10), 1823–1828.
Shaikh, S., and Bhandary, YP. (12 March 2021). Therapeutic properties of punica granatum L (pomegranate) and its applications in lung-based diseases: a detailed review. Journal of Food Biochemistry. Retrieved from https://onlinelibrary.wiley.com/doi/abs/10.1111/jfbc.13684.
Soft Drinks Linked to Lung Disease and Asthma. (28 July 2020). Natural Therapy Pages. Retrieved from https://www.naturaltherapypages.com.au/article/soft-drinks-linked-to-lung-disease-asthma.
Woods, R. K., Walters, E. H., Raven, J. M., Wolfe, R., Ireland, P. D., Thien, F. C., & Abramson, M. J. (2003). Food and nutrient intakes and asthma risk in young adults. The American Journal of Clinical Nutrition, 78(3), 414–421.
Yadav, L., & Upasana, U. (2022). Golden Spice Turmeric and Its Health Benefits. In (Ed.), Antimicrobial and Pharmacological Aspects of Curcumin [Working Title]. IntechOpen. https://doi.org/10.5772/intechopen.103821

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What's In Season: April Produce Guide

by Mirafruit, grocery, seasonal, vegetablesapril, seasonal fruits, seasonal vegetables

Spring is here and brings with it new foods that are at their peak of freshness. How many of these in-season foods can you add to your diet every day?

Click on the links to find recipes boasting affordable, nutrient-rich, and better-tasting seasonal produce.

Artichokes

Native to the western and central Mediterranean, artichokes are low in fat, rich in fiber, vitamins, and minerals like vitamin C, vitamin K, folate, phosphorus, and magnesium.

Moreover, artichokes are among the richest sources of antioxidants. These delicious thistles are usually served as a hot vegetable with a sauce or as a cold appetizer.

Asparagus

Asparagus is native from Siberia to southern Africa. It is high especially high in vitamin K and folate, essential nutrients that help lower blood pressure and support healthy pregnancy.

Asparagus is low in calories, high in fiber, and contains 94% water, making it ideal for your digestive health. You can easily incorporate it into your diet; you can add it to salads, omelets, and it also makes a great side dish!

Broccoli

Cauliflower

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

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

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

Mushrooms

Mushroom is a type of fungi, but the term “mushroom” is used to identify edible sporophores. It is considered a vegetable for cooking purposes.

Mushrooms also come in a lot of different shapes, sizes, and colors. The most common types found in the grocery are shiitake, portobello, button, oysters, and crimini.

They are a rich source of antioxidants, potassium, beta-glucan, and B vitamins for heart health and copper for bones and nerves.

My favorite way to eat mushrooms is by tossing them into eggs, soup or using them to create my no-bean chili recipe.

Pineapples

ineapples are delicious tropical fruits native to the Caribbean islands and Central and South America.

Serving one cup of fresh pineapples along with your usual breakfast or blending frozen pineapples into smoothies is a refreshing way to start your day!

Radish

Radish varieties are an excellent source of fiber, vitamin C, and antioxidants. Compared to other root vegetables, they have fewer carbs and calories.

Using Daikon radish root to substitute for ramen noodles is my personal favorite!

Rhubarb

Rhubarb is classified as a fruit by the USDA. It is a good source of antioxidants, vitamin K, and fiber. Note that rhubarb may be high in oxalate and best to avoid if you are prone to kidney stones.

Due to its sour and slightly sweet taste, its fleshy, tart leafstalks are usually sugared for use in pies, jams, and crumbles.

Spring Peas

Green peas are actually not a vegetable. They are part of the legume family, consisting of plants that produce pods with seeds inside. Other examples of legumes are lentils, chickpeas, and beans.

What makes peas unique is their high protein content. Half a cup of peas contains 4 grams of protein.

Note that raw peas contain higher antinutrients that may disrupt the absorption of some nutrients. So it’s best to eat them fully cooked, fermented, or soaked.

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/pea

https://www.britannica.com/search?query=asparagus

https://www.healthline.com/nutrition/rhubarb

https://www.healthline.com/nutrition/asparagus-benefits#TOC_TITLE_HDR_8

https://www.britannica.com/plant/Asteraceae

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259877/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/

https://www.britannica.com/plant/rutabaga

https://www.healthline.com/nutrition/rutabagas

https://www.britannica.com/plant/turnip

https://www.healthline.com/nutrition/turnip-nutrition

https://www.medicalnewstoday.com/articles/284815

https://www.medicalnewstoday.com/articles/270435

https://www.britannica.com/plant/leek

https://www.healthline.com/nutrition/leek-benefits

https://www.britannica.com/plant/cauliflower

https://www.healthline.com/nutrition/benefits-of-pineapple

https://www.healthline.com/nutrition/benefits-of-cauliflower

https://www.britannica.com/plant/broccoli

https://www.healthline.com/nutrition/foods/broccoli

https://www.medicalnewstoday.com/articles/266765

https://www.britannica.com/plant/Brussels-sprouts

https://www.healthline.com/nutrition/benefits-of-brussels-sprouts

https://www.medicalnewstoday.com/articles/284765

https://www.britannica.com/plant/Brassica-olerace

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Should You Eat Organ Meat?

by Miragrocery, healthoffal, organ meat

Ah the organ meats! Or as they have been called - offal, and that word does not mean they are awful! The word offal comes from a combination of the words off and fall. It is believed that “offal” was anything that has “fallen off” the butcher’s block when the carcass was split open. There is a more specific name for the organs that are in the thoracic cavity which include the heart, lungs, and trachea. These can be referred to as pluck as they are “plucked” out of the carcass by the skilled slaughterhouse worker.

The eating of offal has not been as common as in years past, but when we bypass consuming it we are missing out on a whole lot of nutrition.

Benefits

Organ meats are considered extremely nutrient dense including those nutrients that are difficult to get from plants. Organ meat is packed with fat-soluble vitamins A, D, E, and K plus the essential B vitamins, particularly B12 and folate. They are also rich in minerals including copper, zinc, iron, magnesium, and selenium.

A Closer Look At The Nutrients In Organ Meat

Vitamin A: Liver has a lot of vitamin A which does not need to be converted from beta-carotenes the way it does with plants.

Vitamin B12: Organ meat is a good source. Vegetarians and vegans MUST supplement as there is no good plant source.

Vitamin K: Some plants have vitamin K1 which is not well metabolized. K2 is best obtained from animal products, especially organ meat.

Iron: Heme iron meat, found especially in organ meats like spleen and liver, is more bioavailable than non-heme iron which is found in plants.

Choline: This is neither a vitamin nor mineral, however it can be found in organ meats, especially liver. Current studies have shown “optimism that choline may be an avenue to ensure a graceful aging process without cognitive decline.” It has shown to protect the brain from Alzheimer’s Disease.

Amino Acids: Organ meat provides all nine essential amino acids. These are the ones the body requires in order to function well.

Protein: Eating a diet higher in protein has been found to keep you fuller and therefore most often eating less carbohydrates. This can be especially helpful if you are trying to drop some extra pounds. It can also be important for building and retaining muscle mass, especially as we age.

Is Offal Expensive?

With all these great health benefits you might think that organ meats would be more expensive, but in fact they are often very affordable as they are not normally a popular cut of meat.

Having said that, there a few reasons some may want to limit the consumption of organ meats. For some people with certain health conditions consuming high levels of organ meat may not be a healthy choice.

Cholesterol: Organ meats are a source of cholesterol. It’s actually not the cholesterol you eat, but the amount produced in the liver which has a major impact on cholesterol levels. For some people, however, their doctor may recommend reducing the amount of organ meat consumed.

Gout: Organ meat tends to be high in purines. For those who are susceptible to gout, this can increase the risk for an attack. Therefore, should only be eaten in moderation and avoided when you are having an attack.

Pregnant or nursing women: Due to higher levels of vitamin A, pregnant and nursing women should be mindful of how much organ meat they are consuming. Even though vitamin A plays an essential role in fetal growth and development, an excess is not good for the baby's development. Excess intake has been associated with birth defects & abnormalities. It is important to be mindful of your total vitamin A intake from all sources while pregnant and nursing.

How To Add Organ Meat To Your Diet

Adding organ meats to your diet can be a bit challenging at first. They do have a unique taste and texture that many are not used to. Some great ways to introduce them into your diet is to “hide” them. You can grind up a bit of liver and kidney in a food processor and freeze in ice cube trays. Whenever you are using ground meat in such things as burgers, meatballs, or meatloaf, you can thaw one or two offal cubes and mix into the ground meat. You still get a dose of organ meat but often won’t even know it is in the mixture.

One delicious way to add organ meat to your diet is by purchasing it in another form. A couple of my favorite options are:

Beef Liverwurst and/or ground meat with added organ meat. These can be purchased from U.S. Wellness Meats, a company with pastured free-range animals
Using Pluck seasoning in your food. This is a truly delicious way to get some organ meats into your diet

You can learn more about adding organ meats to your diet from this interview I did with Chef James Barry, the founder of Eat Pluck

Our ancestors used the entire animal, nose to tail, to provide healthy meals for their families. We too can reap the benefits of these nutrient-rich parts of the animal with the added benefit of helping our grocery budget go even further. It is a win-win.

[expand title="Sources"]

Aubertin-Leheudre M, Adlercreutz H. Relationship between animal protein intake and muscle mass index in healthy women. Br J Nutr. 2009 Dec;102(12):1803-10. doi: 10.1017/S0007114509991310. PMID: 19678968.
Monsen ER. Iron nutrition and absorption: dietary factors which impact iron bioavailability. J Am Diet Assoc. 1988 Jul;88(7):786-90. PMID: 3290310.
Velazquez R, Winslow W, Mifflin MA. Choline as a prevention for Alzheimer's disease. Aging (Albany NY). 2020;12(3):2026-2027. doi:10.18632/aging.102849
Weigle DS, Breen PA, Matthys CC, Callahan HS, Meeuws KE, Burden VR, Purnell JQ. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. Am J Clin Nutr. 2005 Jul;82(1):41-8. doi: 10.1093/ajcn.82.1.41. PMID: 16002798.

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Cooking For Two

by Miragrocery, health, shopping guidesfreezer meals, meal planning, portion

When my husband and I were raising kids I cooked very large batches of food. After all, when you’ve got three hungry teens, plus their friends, you learn to make a lot in order to feed the hungry horde. Eventually, however, the kids grew up, they moved out, and then there was just the two of us. I discovered learning how to downshift cooking skills can be somewhat challenging. And it turns out I’m not the only one who feels this way.

Part of the difficulty is the lack of recipes for two. Usually, there’s a recipe you’d love to try, but it's for 4-6 servings. Or you need to buy groceries and succumb to the fact that the family packs are less expensive Realistically, however, when you are a family of two you simply cannot eat all that.

Unless you throw a neighborhood-wide dinner party, you’re looking at either an awful lot of leftovers (which can get boring if you’re not sure how to mix it up) or food goes bad and then you throw it out. Given the amount of food that’s wasted in this country anything that contributes to food waste is a shame. So here are a few quick tips on cooking for two.

Have a plan

While not always “fun”, planning is a good way to ensure you have the amount of food you need without wasting food, money, or energy. When you plan your meals ahead of time (and make a shopping list that shows portion sizes), you’ll be more on top of your grocery game.

Before you go to the grocery store, be sure to check your pantry, fridge and freezer. This helps you avoid buying extras of things you already have. It also helps you plan for what you already have on hand that can be incorporated into your meal plan. For example, if you’ve got some leftover chicken maybe it’s time to make a pot pie. Or if you have extra eggs, you may want to make a quiche or a frittata.

Talk to the butcher

Often when you buy the larger package, it has a lower cost. But that’s not always efficient or reasonable for a smaller size family. Fortunately, there is an option. If the roast, or some other portion is too big you can ask the people at the meat counter to cut it down for you. I’ve often used this tip to purchase post-Thanksgiving turkeys. I get them to cut it in half for me which is much easier for us to handle once we’re not hosting a crowd for the holidays. In my experience, many grocer stores are willing to do this.

If you are purchasing a large package of already cut-up meats, such as chicken parts, simply repackage it into smaller portions and freeze the extra for another meal. Or use the Fast Fun Freezer meal strategy and prep the extra portions to have a ready-to-cook meal in the freezer.

Making adjustments

Although many recipes are written for a larger number of servings, it’s fairly easy to adjust it for a smaller number. If it’s for six servings you can divide by three to get two servings. While it may not be easy to divide some recipes, especially baked goods, you can always plan ahead and freeze for future use.

Making a meal for six that is too difficult to scale to size can actually be a meal-prep strategy. Simply package up the extra into two-portion servings and freeze. That way you’ll have meals ready for those nights when you don’t feel like cooking.

Freezing tips:

Make sure everything is cool before you freeze it. This is to avoid extra heat and moisture which can contribute to freezer burn. It is especially important for baked goods.
Use freezer-safe storage containers, I prefer glass or silicon. Make sure to fill the container full enough that there is no extra space. This also helps prevent freezer burn.
Label everything before you put it in the freezer. You may think you’ll know what it is. But when that lumpy, unclear container resurfaces months later you may be looking at a case of Mystery Meal Dinner Theater. Write down what it is, when you made it, and how many servings are in the container.
Most frozen dinners will thaw reasonably well if put into the fridge the night before you want to reheat and serve them.

Leftover creativity

Creative use of leftovers is one of the best ways to use what you’ve got, stretch your food budget, and reduce food fatigue

Leftovers can be a great way to have a delicious, money saving lunch
Have dinner for breakfast, nothing says breakfast has to come from a box, be a high carb meal, or always be eggs and bacon
Instead of putting individual leftovers in individual containers make your own “TV” dinner by packing a meal in a container and then freezing that
Consider becoming “leftover buddies” with a friend
Make a plan for sequential meals, ideas include:
- Cook a chicken and then use the leftover meat for pot pie, enchiladas, chicken salad, etc
- Cook a roast and use the leftover meat to make hash, tacos, or stew, etc
- Combine different leftovers to make soup (be mindful of seasoning and how well they will or won’t go together)

Review and re-evaluate

As you build your grocery list take time to look back at your last menu plan. What recipes worked? Which ones didn’t? Were there some you really liked or that need to be adjusted further? When you put time and effort into being mindful about your meal planning it becomes easier to downshift to a more comfortable strategy that will work for a smaller household.

Cooking for two doesn’t have to cost a lot and doesn’t need to be complicated. A little creativity, combined with some organization can help you continue to have delicious meals without worry about the number of portions or food waste.

More Greens, Please!

by Miragrocery, health, kale, produce, recipes, vegetablesfruits, green leafy vegetables, recipe, smoothie, vegetables

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.” There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging!

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers. Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort.

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food. And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here.

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut).

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl. With the addition of green tea, you're skipping high sugar choices like juice. By using frozen fruit and avocado, you also don't need ice to get the correct consistency.

Collard Greens Smoothie Bowl

Print Recipe Pin Recipe

Ingredients

½ cup chopped collard greens, washed
1-½ cups frozen raspberries
½ cup green tea
3/4 cup pineapple chunks
1/4 cup frozen avocado chunks

Instructions

Blend all ingredients together. If needed add a little more green tea.
Garnish with your choice of toppings. Some of my favorites are:
1 tablespoon shredded coconut
1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
1 peeled and sliced kiwifruit
½ tablespoon cacao nibs
1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet.

[expand title="Sources"]

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

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Healthy Budget-Friendly Ideas For When You Hate To Cook

by Mirabaking, breakfast, eggs, food storage, grocery, vegetablesbudget meals, fast food, fast meals, healthy recipe, saving money

A while back did a survey and asked my newsletter readers what I could provide that would serve them best. The two biggest things that I heard back were saving money on groceries and healthy recipes. Given how much the cost of food has gone up lately, and how much it will probably continue to rise, I definitely understand that.

One great budget-friendly solution for feeding your family is to cook more at home. But even I have days when I’m just not in the mood to cook. I know, shocker right? You probably thought that because I’m The Ingredient Guru I just spend massive amounts of time playing in the kitchen.

Well, actually, I do.

But sometimes you need a day off.

Plus for a lot of people, real life doesn’t always cooperate with the idea of making a recipe that requires a lot of time. Yes everyone needs to be fed. And…kids need to get to sports or there’s a meeting you want to attend. Maybe you’d rather read a book. Whatever it is in your life that you’d rather be doing life is too short to spend most of it in the kitchen.

The good news is that if you want to eat healthier but don’t like cooking you can still create affordable and nourishing meals. And no, it doesn’t mean relying on convenience foods, pre-packaged meals, and it also doesn’t have to blow your budget.

Read this for my five favorite ways to make “fast” food that’s good for you.

Bowl-theory

Making a delicious, budget-friendly bowl can be a great way to pull a meal together quickly. Any kind of a one bowl meal is great. Buddha bowls are really popular right now plus they’re quick and easy to put together. Especially when you’re not in the mood to cook. Bonus, if you’ve done meal planning ahead of time you’ll have very little cooking to do. Begin your bowl by adding a base of quinoa, shredded greens, or something of your choosing. Start adding proteins and veggies. Then top with hummus, salsa, or a homemade dressing and you’re ready to go.

Eggs Are Amazing

Quick, easy, budget friendly, eggs can be a great choice for a meal. Scrambled eggs are certainly easy but what about quiche muffins, a frittata, shakshuka, or any one of the dozens of ways you can cook with eggs. Served with a salad or some cooked veggies (roasted is my favorite), eggs can be great to keep in your fridge for an always ready go-to meal.

Zoodle-love

When trying to make a meal fast and on a budget you may be thinking about pasta. The problem is that’s not really a healthy choice. But you can put a healthy spin on it by making zoodles. Using spiraled zucchini, or other vegetables, you’ve got a great base. Add your favorite sauce, some protein, and a side salad and you’ve got a quick and easy meal. Plus you’ll be getting more veggies in your diet. And that’s always a good thing.

Roast Chicken

Okay, so admittedly this isn’t a time-saving idea because it does take a while to roast a whole chicken. The good news is that when you do that you’ve got a lot of meat that you can use to make bowls, salads, or even just serve up with some veggies and a salad. Cooking that one meal can give you a fast solution for more meals depending on how many people you’re feeding. Please don’t try to save time on this one by buying one of those rotisserie chickens at the grocery store. Most of those have added ingredients in them, like carrageenan, modified potato starch, and dextrose. That rotisserie chicken may seem like a good deal but it’s not a healthy one.

Fast Fun Freezer Meals

One of the best ways to save time in the kitchen is to do some meal prepping. My favorite way is to use my Fast Fun Freezer Meal Program. You can get 20-24 servings of dinner prepped for the freezer in 90 minutes or less! Then when you want a meal it’s already assembled and just needs to be cooked. That’s a great way to get a healthy meal on the table without a lot of time in the kitchen.