Category Archives: health

Should You Eat Organ Meat?

by grocery, health,

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 grocery, health, shopping guides, ,

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:  

  1. 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.
  2. 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. 
  3. 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.
  4. 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.

 
what's in season january

What’s In Season: January Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables, ,

When we eat what's in season, we are making a better choice for wellness. This is because when they are at the peak of ripeness, seasonal foods deliver the most nutrients -- exactly what your body needs.

Start your year off right by committing to choose those things that are fresh and in season! If possible take it even one step further by purchasing local produce.

Here are the fruits and vegetables that are abundant and, not surprisingly, at a lower price this January and February. Be sure to click on the links for delicious seasonal recipes.

1.Broccoli

Broccoli is a superfood native to Europe. It belongs to the cruciferous vegetable family which includes kale, cauliflower, Brussels sprouts, bok choy, cabbage, collard greens, rutabaga, and turnips.

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.

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

2. Brussels Sprouts

Brussels sprouts derive their name from the capital of Belgium, where they were first cultivated in the 13th century. They look like mini cabbages but don't let their small size fool you!

A nutritional powerhouse, 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. 

These vitamins and minerals help preserve eye health, protect skin health and appearance, and improve bone health.

Brussel sprouts can be eaten raw (when shredded they make a fabulous slaw) or served roasted, stir-fried, steamed, or grilled.

3. Cabbage

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

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

The humble cabbage also makes a delicious and inexpensive addition to several healthy recipes, such as stir-fried vegetables, kimchi, and coleslaw.

4. Cauliflowercaulziflower - TheIngredientGuru.com

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 of it. 

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 can be used to replace grains and legumes in a wide variety of recipes. Some popular substitutions are are cauli-rice, cauli-mash, and cauli-hummus. Have you tried it?

5. Citrus fruits

Did you know that January is National Citrus Month? We are so used to thinking of grapefruit, lemon, limes, and oranges that we forget about the other equally tasty and nourishing citrus fruits.  These include: tangelos, tangerines, Buddha’s hand, clementines, kumquats, pomelos, and ugli fruit.

All of them are among those fruits which are a rich source of powerful oxidants that may prevent many chronic conditions, especially cancer.

Due to their high water content, they can also help you stay hydrated in the winter. You can enjoy these citrus fruits in hot tea, mocktails or cocktails, and spritzer.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

7. 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 even dishes such as quiche. 

8. 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!

9. 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. While the leaves can be added to salads and soups. 

10. Turnipsturnips

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 stews. 

In Conclusion

Each seasonal fruit and vegetable has a unique set of health benefits. From preventing chronic diseases to boosting the immune system, adding these amazing, nutritious foods to your daily diet with regular exercise is a good choice to help improve your health and well-being.

 

[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-oleracea

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

https://www.medicalnewstoday.com/articles/284823#nutrition

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

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

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

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

https://www.medicalnewstoday.com/articles/282844

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

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

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 [/expand]

More Greens, Please!

by grocery, health, kale, produce, recipes, 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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Wildfire Smoke: Tips To Stay Healthy

by environment, health, immune system, ,

This is a guest post from my friend and colleague Coleen Walsh, a Master Nutrition Therapist who specializes in MTHFR methylation issues and health. She lives in an area that is experiencing poor air quality due to the fires.  Which prompted her to write this article that’s she is generously sharing here. 

Wildfires are raging and the resulting smoke and ash have been a major issue lately. It’s impacting air quality and causing significant health issues for many people. Right now it is especially problematic for those living in the western United States. It's also an issue in other areas of the world such as Macedonia, Turkey, and Greece. 

The wildfire smoke traveling from both near and far away leaves us with microscopic particles, called fine particulate matter or PM (PM 2.5 is 2.5 microns or smaller). These particles can penetrate deep into your respiratory system and lungs. They can then move into your bloodstream potentially affecting the heart.  Additionally, they can activate the inflammatory pathways in your body. That, in turn, can do a lot of damage such as an increased risk of stroke, heart attack, or lung disease(s) among other issues. 

I’ve collected some resources and tips providing holistic support for those affected or those who have family members that may be dealing with this issue. Please take care! The air from these wildfires is very dangerous stuff for everyone - not just the immune-compromised. 

 

Essential Oils and Tinctures

Protecting your lungs and airways from damaging smoke is helpful to reduce wheezing, coughing, sore throat, headaches, and other allergic responses. It can also prevent secondary infections, systemic inflammation, oxidative stress, and overall depressed immune function. 

For basic support, you can get ready-made teas, lung defense, or herbal tinctures such as Wish Garden Deep Lung at most natural food stores. 

Essential oils such as Breathe Easy or Eucalyptus are also helpful. 

 

Nutrition Support

When it comes to nutrition support there are a lot of wonderful foods to add to your diet.  They're not only delicious and nourishing, they also provide immune-boosting benefits. 

  • eat lots of greens
  • get lots of fresh veggies (include plenty of garlic, ginger, and cruciferous vegetables such as  broccoli, cauliflower, and asparagus)
  • Add sprouts, especially broccoli sprouts can be a nourishing choice
  • choose fresh fruit (be mindful and choose organic for the dirty dozen fruits and vegetables)
  • drink fresh green juices (my favorite is any leafy greens with ginger, coconut water, and cucumber) 
  • don’t forget to stay well-hydrated; filtered water will be supportive. 

In addition to knowing what to eat it’s helpful to also remember what not to eat. 

  • avoid inflammatory foods like sugar, gluten, processed and fast foods, dairy, and alcohol 
  • stay away from higher histamine foods such as tomatoes, fish, processed & smoked meats, leftovers, red wine, chocolate, fermented foods, and dairy 

Avoiding inflammatory and high histamine foods for at least a few days after the smoke clears will give your body the energy to heal. It will also help to reduce the overall burden on your body. 

 

Teas For Lung Support 

Teas are a great way to add support without taking a bunch of supplements.  I am a fan of Traditional Medicinals brand as they tend to be available almost everywhere. 

One thing I like to do is mix a few different teas and brew them in one extra-large jar. After it’s steeped for a bit you can pop the jar into the fridge and then drink 1-3 cups throughout the day. 

Some of my favorites include: 

  • Tulsi teas are great for stress
  • Dandelion and milk thistle are good for liver support to help process toxins (they tend to be a little bitter so it’s nice to mix them with other teas)
  • Echinacea, elderberry, Throat Coat, and Breathe Easy are for lung support and for general immune support
  • Peppermint, nettle leaf, ginger, green tea blends, and turmeric or curcumin mixes are great to increase your antioxidants, help with allergies, and decrease inflammation. 

 

Supplements 

It can be helpful to consider adding supportive supplements. A number of them are specifically supportive for lung health and smoke support.  You can get these supplements through my virtual dispensary.  I encourage you to work with a nutrition professional to make sure you are getting supplements that do not have negative additives in them. 

  • N-acetyl cysteine (NAC) which has so much research on smoke and general lung damage
  • quercetin
  • glutathione
  • curcumin
  • proteolytic enzymes
  • XClear nasal spray
  • antioxidants

 

Wildfire Smoke Defense Formula

This is an herbal tea recipe which an herbalist friend from The ACORN School of Herbal Medicine shared with me:

  • 4 parts Marshmallow root
  • 2 parts Red Clover
  • 1 part each Elderberry, Rosehips, Hawthorn berry, and Orange peel
  • ½ part each, Mullein and Monarda or Thyme
  1. Decoct 1:6 for 30 mins. (ie: simmer 1 part herb blend in 6  parts water for 30 mins). If your part is one cup. The recipe yields about one quart of tea.
  2. Strain. Store in a sealed container to keep warm, or let cool and store in the fridge.
  3. Add honey to taste, if desired
  4. Dose: 4- 8oz  3x/ day 

The main strategy for defense in this formula is a combination of demulcent, alternative, and flavonoid-containing herbs. Demulcents moisten and soothe mucous membranes by providing a slimy coat of protection between your tissues and smoke-filled air. 

Due to the alternative herbs, this formula has an affinity for the lungs and the lymph. They help promote the cleanup of accumulated wastes, both foreign and metabolic. The addition of flavonoids here is specific for increasing lung capacity, enhanced oxygenation of the blood, and stimulating rehabilitation of respiratory tissues. This combination also has a powerful effect on enhancing overall immune function.

The herbs in this formula were also chosen for their effects on stress relief as they uplift the spirits and promote feelings of strength, joy, and well-being.

Take care of you. A cup of tea can work miracles.

Resources:

"The Fifth Season: Herbs For Wildfire Season". Ancestral Apothecary, 2018, https://ancestralapothecaryschool.com/2018/10/10/the-fifth-season-herbs-for-wildfire-season/.

"Wildfire Smoke Takes Over Metro Vancouver: 7 Helpful Tips To Keep You Going - Integrative Naturopathic". Integrative Naturopathic, 2021, https://integrative.ca/blog/wildfire-smoke-vancouver-tips. 

Chris Kresser, M.S. "Wildfires And Air Quality: Steps You Can Take | Chris Kresser". Chris Kresser, 2017, https://chriskresser.com/wildfires-and-air-quality-steps-you-can-take/. Accessed 9 Aug 2021.

Elisa Song, Fire Resources – Facebook, August 23, 2020  - https://www.facebook.com/573039357/posts/10160262279729358/?d=n

Reid, Colleen E. et al. "Critical Review Of Health Impacts Of Wildfire Smoke Exposure". Environmental Health Perspectives, vol 124, no. 9, 2016, pp. 1334-1343. Environmental Health Perspectives, doi:10.1289/ehp.1409277.

Reid, Colleen E., and Melissa May Maestas. "Wildfire Smoke Exposure Under Climate Change". Current Opinion In Pulmonary Medicine, vol 25, no. 2, 2019, pp. 179-187. Ovid Technologies (Wolters Kluwer Health), doi:10.1097/mcp.0000000000000552

Trudy Scott Antianxiety Food Solution -u Forest Fires, Burning Factories/Warehouses, or Traffic Pollution – Facebook,  July 14, 2021 - https://www.facebook.com/437308682999793/posts/4286060141457942/?d=n

How To Control Common Tomato Pests

by garden, health, ingredients, recipes, vegetables, vegetarian, , ,

There is surely nothing better than a fresh, sun-ripened tomato. The aroma and the flavor are indescribably and mouthwateringly delicious. That’s probably why so many people give in to the lure of tomato plants on display at the hardware or grocery store in early spring. The promise of eating your own home-grown tomatoes is a temptation that's hard to resist.

If you do give in and proudly cart home your tomato plants chances are you’ll soon discover you’re not the only one who loves tomatoes. There are a number of common pests that are only too happy to feast on your delicious tomatoes and ruin them in the process.

Top Tomato Plant Pests

 

Unfortunately, garden pests are inevitable. The good news is if you know what you are doing you can get rid of them before they’ve done a number on your tomatoes. Although there are dozens of pests which can be harmful to your tomatoes, these are a few of the most common ones you’ll find in the garden.

Aphids - These are small insects which can be green or black and may or may not have wings. Typically they like to cluster on the bottom of the tomato leaves. They damage the plant by sucking moisture, and nutrients, which causes curled and yellowed leaves. The damage may also stunt the plants.

Cutworms -These are actually a species of moth caterpillars and they live in the soil. They pose a threat especially for young tomato plants as they like to chew the stems.  If you see your tomato plants there one day and “cut” off lying on the ground the next, chances are you have cutworms.  They have been known to decimate an entire crop of newly planted tomatoes overnight.

 They aren’t just a problem for the immature seedlings. Cutworms can also damage older tomato plants by chewing on the stems and leaves creating holes in them. 

Colorado Potato Beetles - Although it’s called a potato beetle, this pest also affects tomatoes, peppers, and eggplants.  Both the larvae and the adults eat the leaves of the tomato plant leaving only the stalks and veins.

Hornworms - Another caterpillar, this one is the immature form of a five-spotted hawkmoth.  They are known for having a voracious appetite and can plow through tomatoes, both the plants and the fruit. Due to their tomato leaf coloration and habit of hanging out on the underside of the leaf these can be hard to spot. If you notice dark droppings on the leaves you can turn them over to see if there is a hornworm on the bottom of the leaves.

Stink Bugs - The immature nymphs and the adult stink bugs suck the sap from the plant and can harm the fruit.  As the name indicates, they have a rather unpleasant odor, especially if squashed or threatened. One way to tell if you have stink bugs on your tomato plants is if you see yellow-white spots underneath the skin of the ripe fruit.

Luckily there are ways to deal with these pests without the use of harmful ingredients. As much as possible you want to use organic method. This is because many of the chemicals used in commercial insecticides and pesticides are known to be toxic to humans. In some cases studies indicate a link between the use of pesticides and neurodegenerative diseases like Parkinson’s. 

Your Organic Garden Pest Solution

As soon as you notice any of these common garden pests on your tomato plants you need to address the issue.  Spraying the plant with water can dislodge the pests.  This can be repeated for several days in a row in order to remove as many as possible.  You’ll also want to incorporate one or more of the following organic, non-toxic, solutions: 

Beneficial insects – add beneficial insects (ladybugs, praying mantis, and lacewings) to the garden and let them forage on the bug population.  These beneficial insects can usually be ordered online. 

Collars - make a rectangular strip of cardboard and place one around each tomato stem. This can protect the plant from cutworms as they typically will not climb over the collar.

Companion planting - adding plants like basil, dill, or marigolds to your garden may help ward against the pests.

Hand-picking – not a very pleasant task, this is, nonetheless necessary.  Put on a pair of gardening gloves, prepare a container with warm, soapy water, and pick them off, dropping them into the water. 

Organic insecticidal soap – follow the directions to mix up a 2 to 3% solution. This can then be applied directly to the plants/pests to remove them.  

Neem oil – an organic, plant-based oil, neem can be very effective against many garden pests, especially aphids, stink bugs and tomato fruit worms.

Weeding – garden debris and weeds around your plants potentially creates a habitat/hiding place for many pests. Keeping the area around your plants clear can cut down on this. 

What To Do With Tomatoes

Of course, if you’re going to grow tomatoes you are certainly going to want to eat them.  I confess my favorite is a deliciously ripe tomato sliced, sprinkled with sea salt, and a smear of homemade mayonnaise. 

If you’re fortunate enough to have overly abundant tomato plants there are a few other tasty things to do with tomatoes including:

Green tomato chutney 

A perfect condiment for roast meats, hotdogs, and Indian food.

Oven-roasted tomatoes 

This is a good way to preserve tomatoes so you can enjoy them later in the year when they are no longer in season

Roasted vegetable soup with tomato and fennel

Although the recipe calls for Roma tomatoes really any tomato will do. This is a wonderful soup when tomatoes and fennel are in season. If you have enough you can make and freeze it to enjoy in the middle of winter.

[expand title="Sources"]

"Toxicity Of Pesticides". Penn State Extension, 2021, https://extension.psu.edu/toxicity-of-pesticides.

Costa, Lucio, G. "Neurotoxicity Of Pesticides: A Brief Review". Frontiers In Bioscience, vol 13, no. 13, 2008, p. 1240. Frontiers In Bioscience, doi:10.2741/2758.

PMC, Europe. "Europe PMC". Europepmc.Org, 2021, https://europepmc.org/article/PMC/5285268.

Rauh, V. A. et al. "Impact Of Prenatal Chlorpyrifos Exposure On Neurodevelopment In The First 3 Years Of Life Among Inner-City Children". PEDIATRICS, vol 118, no. 6, 2006, pp. e1845-e1859. American Academy Of Pediatrics (AAP), doi:10.1542/peds.2006-0338.

[/expand]

vitamin c

What's In Season: February Produce Guide

by fruit, health, immune system, produce, root vegetables, seasons, super foods, vegetables,

February is heart health month. I cannot think of anything healthier than eating those foods that are in season. When they are at the peak of ripeness they deliver the most nutrients. Exactly what your body needs.

1. Broccoli

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

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

2. 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.

3. Cabbage

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

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

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

4. Cauliflowercauliflower - TheIngredientGuru.com

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

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

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

5. Grapefruit

The grapefruit is a citrus fruit that originated in Barbados and became well established as home-grown American produce before spreading to other parts of the world. 

Of all the citrus fruits, grapefruits are among my favorites. They're full of vitamin C and beta-carotene, which helps protect cells from damage that often leads to heart disease or cancer. Grapefruits also have high amounts of lycopene known for their potential ability to prevent certain cancers, such as prostate.

Grapefruits are best enjoyed raw (when they're fresh and juicy!). Slice them up for salads or desserts.

6. Kale

Kale was introduced to the United States by early English settlers in the 17th century and became popular in the 1830s. 

Considered one of the healthiest and most nutritious vegetables, a single cup of kale contains more vitamin C than an orange. Kale also packs a punch providing high amount of Vitamin K and important minerals, such as calcium, potassium, and magnesium. 

Steaming kale, according to a study, could increase the bile acid-binding effect that can lower cholesterol levels in the body. The best way to get the nutrition out of kale is steaming, as it is 43% as effective as cholestyramine, a drug used to treat high cholesterol caused by bile obstruction.

If you’re a big dark leafy greens eater, such as kale, it’s definitely important to make sure you’re getting the organic version of this as it is, unfortunately, number 3 on the 2021 Dirty Dozen List.

7. Leeks

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

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

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

8. Lemons

The relatively cool and climatic zones of coastal Italy and California are especially favorable for lemon cultivation. 

Lemons contain a high amount of vitamin C, soluble fiber, and other compounds that may reduce your risk of heart disease, anemia, digestive issues, and cancer.

Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Try my Lemon Millet Muffins for a zesty dessert treat!

9. Oranges

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

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

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

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

10. Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley roots. 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 levels, and supporting heart health.

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

11. Rutabagas

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

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

Rutabaga roots can be cooked with other root veggies. While the leaves can be added to salads and soups. 

12. Tangelos

Tangelos are a hybrid between the tart taste of tangerine or mandarin oranges and grapefruit, grown primarily in the United States. The two main areas for cultivating tangelos are in Florida and California. 

Tangelos are a rich source of vitamin C and folate, which can help maintain healthy skin. Plus, they're high in fiber to keep you feeling full longer! Tangelo flavonoids have been shown to reduce oxidative stress, so it's no wonder this fruit helps improve overall health when eaten regularly. 

Tangelos are an excellent addition to any recipe. They're often found in jam, cakes, and salad but can also be enjoyed as a flavorful fruit for desserts like frosting or pie filling!

13. Turnips

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

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

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

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/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-oleracea

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

https://www.medicalnewstoday.com/articles/284823#nutrition

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

https://www.healthline.com/nutrition/citrus-fruit-benefits

https://www.medicalnewstoday.com/articles/280882

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

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

https://www.medicalnewstoday.com/articles/282844

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

https://www.healthline.com/nutrition/10-proven-benefits-of-kale

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 [/expand]

Healthy Tips: Using Up Holiday Leftovers

by additives, health, holidays, ingredients, recipes, ,

Holiday gatherings often mean a bounteous array of food. Starting with turkey or brisket, or ham or whatever your main course is. This is usually accompanied by potatoes, stuffing, vegetables, family favorite recipes, and an almost endless parade of desserts. All of which often means lots of leftovers. How to deal with these leftovers can be a bit challenging at times.

I've put together some thoughts on things to remember for the holiday so we can all have a happy, healthy, safe, and delicious day. 

In order to make sure you have the healthiest leftovers possible be sure to start with the healthiest ingredients. You'll find the recipes in my Holiday Leftover Plan Ebook

  • Making your own cream of whatever soup base (see recipe below) is an excellent substitute for that chemical-laden standby cream of mushroom
  • If your family are biscuit fans make your own instead of the whack-and-bake variety
  • Don't buy the stuff in the can, it only takes a few minutes to make your own delicious cranberry sauce
  • If you eat gluten avoid the chlorine bleaching and bromates found in many commercial flours by choosing un-brominated and unbleached flours instead
  • Skip the crispy onions which come loaded with GMO ingredients and negative additives. Make delicious caramelized onions as a topping instead
  • Canned gravy usually has MSG, trans fats, sulfites, and caramel color, you can easily make your own
  • Pie fillings often come loaded with GMO ingredients, MSG, plus artificial flavorings and preservatives, making your own is fairly easy.
  • Don't throw out those bones, use them to make this delicious broth
  • Leftover wine can be frozen into ice cubes and used later. A standard ice cube tray is 1 ounce which is the equivalent of 2 tablespoons
  • Instead of storing each leftover item in its own container make them into Meal Jars using wide mouth pint jars for a quick and easy lunch or dinner

One of the recipes from my ebook: 

However you celebrate, whatever is on your table, whoever you gather with, I wish you a holiday full of joy and gratitude, health, and happiness!

10 Ways COVID-19 Has Changed The Way We Purchase, Prepare, And Eat Food

by grocery, habits, health

Starting back near the beginning of 2019, there have been a large number of changes in daily life. One of the biggest is how people function in their kitchens.

According to the International Food Information Council’s (IFIC) 2020 Food & Health Survey, 85% of Americans have changed not only how they obtain and prepare their food, they’ve also modified their mealtime habits. 

Some of these food habit changes are good, healthy choices. Other habits, such as increased snacking, eating when bored, and inconsistent mealtimes, aren’t so great. 

Because we have no idea how long the current situation will last, we don’t know if the differences in shopping and eating habits will be a relatively short-term thing or if they will continue and become a long term trend. 

In this article, I want to focus on positive trends.  The goal here is for you to implement these in your own life. Hopefully you’ll take it one step further and share these items with your family and friends to encourage them to make more positive changes in their own food habits.

1.Healthy snacking- 32% of Americans shared that they are snacking more on fresh produce. Given that you should have 5-7 servings of vegetables a day, snacking can be a good way to get more veggies and less chips or other simple carbs into your diet.

2.Home cooking- 60% of those surveyed claim to be cooking more at home. This is a good way to ensure that everyone is getting whole, real foods and managing serving sizes. This can also be a good opportunity to share healthy recipes with your family.

3.Home baking – Since we started sheltering in place, the demand for flour and yeast rose. Being stuck (and safe) at home has inspired many parents and their children to bake. This is evident on Instagram, as photos of #bananabread and #sourdough starters have become viral with a whopping 5.6 million hashtags combined, as of Nov 21, 2020.

4.Eating together – Up to 41% of people shared that they make communal mealtime a priority now instead of everyone eating individually and/or grabbing meals on the run. It’s also the perfect time to share fun ideas for conversation starters with your loved ones.

5.Decrease in frequency of eating out – More than 80% of US consumers have anxiety about dining in casual and quick-service restaurants. And foot traffic to the quick-service restaurants has continued to decline since the US has declared a national state of emergency.

6.Prioritizing health – Approximately 70% of respondents said they’ve begun to make health and healthy habits a priority since the pandemic started, whether that’s been getting more exercise and sleep and making positive dietary changes.

7.Cooking new family recipes – In an article by New York Post, almost 30% of people mentioned that they have learned how to cook a new family recipe. A further 38 percent of these respondents shared that they’ve been able to enjoy more quality time with their loved ones. 

Recipes are part of a family tradition; being able to share them also shares the connections to the generations that came before us, and the culture that the recipe came from.

8.Eating local –  Consumers, aside from knowing where their food comes from, are also looking for food to support the local community. And this desire has increased by 430% during the pandemic.

9.Growing your own “victory garden” – More Americans are also learning how to grow their own food and plant their own “victory garden.” Even if it’s simply potted herbs on the kitchen counter, a planter with tomatoes, or a fruit tree,  they’re reconnecting with their food at a more basic level.

10.Online shopping for groceries – The online grocery business continues to grow significantly. Estimates are that by 2025, 20% of all grocery dollars will be spent online, with this segment of the market valued at an estimated $100 billion. 

Just as food producers and grocery stores work hard to create marketing that entices consumers to buy from brick and mortar businesses, they’re now working equally as hard to grab their share of this growing sector. 

I continue to learn about the things food producers, advertisers, restaurants, and grocery stores do to manipulate and confuse you so I can help you stay one step ahead.

Take a moment to look at how your family food culture has changed. Hopefully, from meal preparation to time spent eating together, you’re focused more on food as a communal time to reconnect and nourish together.  

As a nutrition professional, I’d love to hear what has changed in your kitchen or your family’s eating habits over the last eight months. I hope you’ll take a moment to share with me. 

[expand title=”Sources”] 

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Refreshing Recipes To Celebrate National Avocado Day

by eggs, health

Avocados are more than simply a delicious and creamy fruit. They're actually a wonderfully healthy addition to any clean eating nutritional plan.

Avocado nutrition profile

 

Avocados are an excellent source of fiber, pantothenic acid, vitamin K, copper, and folate. They are also a good choice for getting your potassium. Believe it or not, one serving of avocado has more potassium than a serving of banana.

One of the biggest benefits of avocados is that they are a very healthy source of beneficial monounsaturated fatty acids. This helps you to absorb more nutrients, like fat-soluble vitamins (A, D, E, and K). Fat is also important for helping your body to absorb carotenoids found in things like dark leafy greens. All of which makes adding avocado on your salad (and in other dishes) a really good choice.

Health Benefits of Avocados

 

Avocados have been shown to be good for heart health. Studies indicate that eating avocados can help to lower cholesterol. And eating them may also increase HDL (High-Density Lipoproteins, the “good” cholesterol) while reducing LDL (Low-Density Lipoproteins, the “bad” cholesterol), and triglycerides.

Another health benefit of avocados is their antioxidant benefits for eye health. They provide zeaxanthin and lutein which may reduce the risk of developing cataracts or macular degeneration.

Contrary to popular beliefs about their fat content, eating avocados may actually help with weight management. This is because the healthy fat and fiber in avocados can help you to feel full after eating. It may also help decrease the desire to overeat. And, if that's not enough, this high fiber and healthy fat profile may also help to balance blood sugar. This is encouraging for those who want to add avocados as part of a weight management plan.

Celebrate Avocados

 

Chock full of nutrients and so very delicious, there are a lot of tasty ways to add avocados to your meal planning. I'm talking more than just using it for a salad or making guacamole and chips. Here are three amazing recipes to help you think differently about avocados and get more avocado goodness into your diet.

Avocado Kiwi Bowl

Everyone loves smoothies. They're a quick and easy way to get a lot of nourishing ingredients. In my opinion smoothie bowls are even better you can include some yummy toppings. Here's a simple and tasty bowl that's sure to be a summertime hit.
Print Recipe Pin Recipe

Ingredients
  

  • 1 cup kale leaves
  • 1 cup coconut milk
  • 1 small banana
  • 1/2 avocado
  • 1/2 cup ice
  • 1 tbsp maple syrup or honey
  • 1/2 cup raspberries
  • 1 diced kiwi fruit
  • 1 tsp hemp seeds

Instructions
 

  • Put the coconut milk into the blender
  • Add the avocado, ice, kale, and 1/2 of the banana
  • Blend until fully combined
  • Top with raspberries, the other half of the banana- sliced, and sprinkled with the hemp seeds
    Enjoy!

Avocado Deviled Eggs

Who doesn't love deviled eggs? They're always a hit at any social gathering. If you're looking for a way to make your deviled eggs stand out try this tasty twist.
Print Recipe Pin Recipe

Ingredients
  

  • 8 large eggs

  • 2 medium

    avocados


  • 1 tbsp lemon juice

  • 
1½

     tbsp

    
avocado mayonnaise*

  • ½ tsp garlic powder

  • 
½

    tsp

    
onion powder

  • ½ tsp paprika

  • 
½

     tsp

    
crushed red pepper flakes (optional)

  • 3 tbsp fresh parsley

  • minced
 sea salt and fresh ground black pepper, to taste


Instructions
 

  • Place eggs in a large pot, cover by an inch or two cold water and bring to a rolling boil
  • Cover and turn off heat
  • Let the eggs sit, covered, for 11-12 minutes
  • Drain the eggs and rinse in cool water
  • Peel eggs and slice in half lengthwise

  • Remove the yolks and place in a small mixing bowl
  • Arrange the egg whites on a plat
  • To the yolks add avocado, lemon juice, avocado mayonnaise, garlic powder, onion powder, paprika, and red pepper (if using)
  • Season to taste with sea salt and fresh ground black pepper
  • Mash all ingredients together until well combined
  • Spoon one tablespoon of mixture into each egg half
  • Top with fresh parsley
    Can be served immediately or refrigerated to serve later
    Enjoy!

Notes

*If you do not have avocado mayonnaise [link: https://amzn.to/3fMziWM] you can use regular mayonnaise. However, the flavor of the avocado mayonnaise improves the taste of these eggs

Avocado Carbonara

Who doesn't love a good carbonara recipe? The use of avocado in this dairy-free version is delicious and creamy without, well, the cream. And serving it over zoodles makes this a veggie-rich dish anyone would love.
Print Recipe Pin Recipe

Ingredients
  

  • 1 medium-sized ripe avocado
  • 1/2 cup lemon juice
  • 3 cloves garlic
  • pinch of salt
  • 1/4 cup parsley
  • 1/4 cup basil
  • 2 tbsp olive oil
  • 1/3 cup raw pepitas
  • 1/2 cup baby portabella mushrooms, cleaned, sliced
  • 1 tbsp extra virgin olive oil
  • 1/4 cup pomegranate arils (optional)
  • ground pepper
  • 2 zucchinis - zoodled

Instructions
 

  • Cook the pasta
  • Place zucchini into a colander
  • Drain pasta into zucchini
  • Rinse and set aside
  • In a separate pan saute mushroom slices in olive oil
  • When done take off the heat and set aside
  • Place lemon juice, garlic and olive oil in a food processor or blender, blend until smooth
  • Add avocado, parsley and basil, process until smooth
  • Gently fold together the sauce, pasta, and zucchini
  • Garnish with mushrooms, pepitas, and pomegranate
    Serve and enjoy!

[expand title=”Sources”]

Alvizouri-Muñoz, M et al. “Effects of avocado as a source of monounsaturated fatty acids on plasma lipid levels.” Archives of medical research vol. 23,4 (1992): 163-7.

Carranza, J et al. “Efectos del aguacate sobre los niveles de lípidos séricos en pacientes con dislipidemias fenotipo II y IV” [Effects of avocado on the level of blood lipids in patients with phenotype II and IV dyslipidemias]. Archivos del Instituto de Cardiologia de Mexico vol. 65,4 (1995): 342-8.

Delcourt, Cécile et al. “Plasma lutein and zeaxanthin and other carotenoids as modifiable risk factors for age-related maculopathy and cataract: the POLA Study.” Investigative ophthalmology & visual science vol. 47,6 (2006): 2329-35. doi:10.1167/iovs.05-1235

Khachik, F et al. “Identification of lutein and zeaxanthin oxidation products in human and monkey retinas.” Investigative ophthalmology & visual science vol. 38,9 (1997): 1802-11.

López Ledesma, R et al. “Monounsaturated fatty acid (avocado) rich diet for mild hypercholesterolemia.” Archives of medical research vol. 27,4 (1996): 519-23.

Wien, Michelle et al. “A randomized 3×3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults.” Nutrition journal vol. 12 155. 27 Nov. 2013, doi:10.1186/1475-2891-12-155

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Avocado Carbonara Recipe courtesy of Linda Rosario