Category Archives: recipes

pumpkin spice

What Is Pumpkin Spice Really?

by Fall, ingredients, recipes,

It’s that time of year again…we’re being inundated with pumpkin spice!  Pumpkin spice lattes were just the beginning; the pumpkin spice trend seems to get more popular every year. No longer just for coffee; you see pumpkin spice everything – brownies, cookies, savory foods, sweet recipes, you name it and manufacturers are trying to pumpkin spice it.

So, what exactly is pumpkin spice? Here is some information about the combination of spices that make up this mix and how you can use it.

The Pumpkin Spice Blend

Probably the most common question asked about pumpkin spice is – what is it?

If you’re in the spice aisle of the grocery store you may see bottles labeled either ‘pumpkin spice’ or ‘pumpkin pie spice.’ Chances are they are the same or very similar. It turns out there is no exact measure for the combination of spices that make up pumpkin spice, rather it’s a mix of traditional seasonal spices.

Typically the blend includes cinnamon, ginger, nutmeg, and cloves. Some blends may also include allspice. These are all considered warming spices.  They’re also considered to be highly antioxidant, anti-inflammatory and some, like cinnamon, have even been shown to lower blood sugar.

DIY Spicepumpkin spice

You can buy a jar of pumpkin spice. That’s the fast and easy way to do it.  But if you want to customize your blend, making it at home is the way to go.  You can also save a little money as it’s often cheaper to buy your spices individually from the bulk bin aisle than to purchase the pre-mixed jar. 

For example, the price breakdown using my recipe below (we don’t use the cloves) goes like this:

Pumpkin Pie Spice - 1.8 ounce bottle = $10.99

Bulk bin:

  • Ground Cinnamon – 1 ounce = $1.65
  • Ground Nutmeg – 1 ounce = $1.96
  • Ground Allspice – 1 ounce = $2.35
  • Ground Ginger – 1 ounce = $1.99

For a total of $7.95 at an amount that would make twice the amount as the pre-mixed container.  According to my math it’s definitely better to mix your own.

If you make your own, you’re the one in charge of the blend, controlling how much of each spice you use. Perhaps, like me, you leave out the cloves.  Or you don’t have allspice, so you skip it.  Maybe you’re a fan of nutmeg and want a little extra.  There’s no right or wrong except to make your taste buds happy.

Play around with the recipe below to figure out what you like and what works for you.  Then make up a batch and keep it handy in your kitchen because there are a lot of things you can do with it.

Using Pumpkin Spice

Chances are like most people when you think about pumpkin spice you think Pie and Lattes.  But there are so many other ways you can add this delicious blend to your recipes:

  • Add it directly to your cream or half and half for a delicious boost
  • Fall soups do well with a dash of pumpkin spice
  • Oatmeal is wonderful with pumpkin spice and chopped nuts, no sugar needed
  • Muffins, cookies, bars, any baked good, give a dash of pumpkin spice a try
  • Throw it in a smoothie, especially if it’s got pumpkin in it
  • Add a spoonful to your Greek yogurt and a handful of cranberries for fabulous Fall flavor

Have fun with it and enjoy the new tastes of the season when you make your own pumpkin spice blend.

pumpkin spice

Pumpkin Spice Blend

Here’s my customized recipe for Pumpkin Spice. Because it’s so easy to mix up a batch I tend to not make large amounts at one timeunless I’m doing a lot of Fallor Winter holiday recipes.
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Ingredients
  

  • 2 Tablespoons ground cinnamon
  • 2 teaspoons ground ginger
  • 2 teaspoons ground nutmeg
  • 1 teaspoon ground allspice

Instructions
 

  • Combine until well mixed.  Store in an airtight container for up to 6 months.

[expand title="Sources"] 

Intechopen.Com, 2022, https://www.intechopen.com/chapters/80859. 

"Ebscohost | 134240970 | Antioxidant, Antimicrobial, And Health Benefits Of Nutmeg.". Web.P.Ebscohost.Com, 2022, https://web.p.ebscohost.com/abstract?direct=true&profile=ehost&scope=site&authtype=crawler&jrnl=09757619&AN=134240970&h=l%2bJJGSBWk4L%2bdC68SNTQuIQN3KzZVq56WRZYYf8Z%2bjNMxni1W%2fhYZx%2fJMiTpJAFltY%2fjtAzc7MXSFA2rrpenMg%3d%3d&crl=c&resultNs=AdminWebAuth&resultLocal=ErrCrlNotAuth&crlhashurl=login.aspx%3fdirect%3dtrue%26profile%3dehost%26scope%3dsite%26authtype%3dcrawler%26jrnl%3d09757619%26AN%3d134240970. 

Asianjpr.Com, 2022, https://asianjpr.com/HTML_Papers/Asian%20Journal%20of%20Pharmaceutical%20Research__PID__2021-11-2-7.html. 

Journalofsports.Com, 2022, https://www.journalofsports.com/pdf/2021/vol6issue1/PartB/6-1-75-739.pdf. Accessed 18 Sept 2022.

Ma, Run-Hui et al. "A Recent Update On The Multifaceted Health Benefits Associated With Ginger And Its Bioactive Components". Food &Amp; Function, vol 12, no. 2, 2021, pp. 519-542. Royal Society Of Chemistry (RSC), doi:10.1039/d0fo02834g. 

Nabila, Ananda et al. " THE UTILIZATION OF CINNAMON (CINNAMOMUM CASSIA) AS A NATURAL MEDICINE FOR DIABETES MELLITUS TYPE 2: SYSTEMATIC REVIEW". International Journal Of Biomedical Nursing Review, vol 1, no. 1, 2022, pp. 1-9., http://jos.unsoed.ac.id/index.php/ijbnr/article/view/6527. 

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sheet pan fajitas

Sheet Pan Fajitas

by recipes, ,
When you’re looking for a meal that’s fast, fun, and flavorful, there’s nothing like fajitas. Preparing it on a sheet pan is even better; it makes cooking simple and cleanup a snap. If you’ve never made fajitas before don’t be tempted to use a nice cut of top round.  This recipe really does best with flank steak.
sheet pan fajitas

Sheet Pan Fajitas

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Equipment

  • I use a three-quarter size pan for the particular recipe plus a silpat baking mat to everything spreads out nicely and nothing sticks

Ingredients
  

  • 1 1/2 pound flank steak, sliced thinly
  • 3-4 bell peppers, cleaned and sliced into strips (I like to use a variety of colors)
  • 1 large red onion, sliced thinly
  • 2 Tablespoons olive oil
  • 1 Tablespoon ground cumin
  • 2 teaspoons chili powder
  • 1/2 teaspoon cayenne pepper (more if you like it spicier)
  • 1/2 teaspoon red pepper flakes (more if you like it spicier)
  • sea salt and fresh ground pepper to taste
  • Garnish:1/2 cup fresh cilantro, chopped1 large lime, sliced1 large avocado, peeled, pitted, and sliced

Instructions
 

  • Preheat the oven to 400°F
  • Place the silpat on the sheet pan and set aside
  • Combine all ingredients in a large bowl and toss until well coated
  • Spread ingredients on the sheet pan in a layer and roast 15-20 minutes until steak is done to your preference
  • When serving lay out fajitas on Siete tortillas or romaine lettuce leaves, garnish, roll or fold, and enjoy!

Notes

Note: You can substitute fish, shrimp, pork, or chicken for the beef
 
Strawberry Feta Salad

Strawberry Feta Salad With Balsamic Reduction

by recipes, salad, summer,

This summertime salad is the perfect blend of sweet and savory flavors. The fresh strawberries are drizzled with a rich balsamic glaze, while the peppery arugula and salty Feta cheese balance out the sweetness. The pecans add a satisfying crunch, making this salad an irresistible treat.


Whether you're serving it as a side dish or a light starter, this strawberry salad is sure to please. So go ahead and give it a try - you won't be disappointed!

Strawberry Feta Salad

Strawberry Feta Salad with Balsamic Reduction

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Servings 4

Ingredients
  

  • 2 cups Romaine lettuce, washed, dried and chopped
  • 2 cups arugula, washed, dried, and chopped
  • 1-pint fresh strawberries, rinsed, topped, trimmed and quartered
  • 3 ounces Feta cheese
  • ½ cup pecan halves, if desired these can be lightly toasted first in a dry pan on the stovetop
  • Sea salt and fresh ground black pepper
  • 2 Tablespoons extra virgin olive oil
  • 1 cup balsamic vinegar

Instructions
 

  • Add sea salt and black pepper to taste
  • Season with salt and black pepper, to taste
  • Drizzle lightly with the olive oil
  • Toss gently to combine the ingredients, place into a salad bowl (or serve into individual bowls) and set aside
  • Add balsamic vinegar to a small pot with heat set to medium-high
  • Heat until just under a boil, reduce heat and simmer approximately 10 minutes until vinegar is reduced to 1/3 of a cup
  • Remove vinegar from heat and let cool slightly
  • Drizzle balsamic reduction over the salad and serve
  • Place romaine, arugula, strawberries, feta, and pecans to a large bowl

smoothie ingredients

Superfood Ingredients For Your Smoothie

by fruit, protein, recipes, super foods, vegetables, ,

When it comes to making healthy superfood smoothies it’s not just about throwing some fruit and veggies into your blending and turning it on. Sure, superfoods can be great for the body, but some are better than others. Plus, you want to think about more than just the “super” foods.

When you’re thinking about your ingredients you want to nourish your body by making nourishing choices and adding healthy veggie too.

Here are my favorite mix and match ingredients for making a fabulous smoothie:

Frozen ingredients

While fresh foods are great, there is a place for frozen items in your smoothie.  One of my favorite reasons for doing that is because you’re getting the texture and consistency you want without having to add ice which, let’s face it, is just water.  Plus your frozen ingredients can provide just as many nutrients as their fresh counterparts.  Some of my favorite frozen ingredients include:

  • Berries or other fruits
  • Avocado (cut into chunks, not left in the shell)
  • Cauliflower (this will need to be blanched first)
  • Zucchini (cut into 1/2 thick slices)
  • Leafy Greens

 

Superfoods

The term superfood can be a bit confusing.  It seems like it’s appearing on almost everything these days.  Really all it means is foods that have a lot of nutrient density.  Some foods have more nutrients than others. But for the purposes of our smoothie I’m going to share my top superfood smoothie ingredients:

  • Seeds - I prefer a blend of seeds rather than just one kind. Some people like to have their seeds individually, hemp one day, flax the next. However you like them, be sure to add seeds to get some omega 3’s and fiber. I generally recommend 1 tablespoon
  • Goji berries - Full of amino acids and antioxidants, goji berries also have a lot of vitamins and minerals. They available dry in either bulk food bins or in the health food section of the store.  Just a tablespoon is plenty; you can either blend these in or sprinkle them on the top for a decorative effect
  • Coconut oil - a healthy medium chain triglyceride this is wonderful to support the metabolism. One tablespoon is plenty but be sure it’s melted before you add it.  Otherwise you wind up with globs of frozen coconut oil in your smoothie.
  • Cacao - The powder is a great way to add a delicious treat plus get more antioxidants. One to two tablespoons make a nice addition.  Combine this with a sprinkle of cacao nibs on top and it’s definitely a nourishing superfood treat.
  • Bee pollen - Highly antioxidant, bee pollen also provides some protein. Studies have shown it has immune boosting properties, making it a wonderful and delicious addition to a smoothie. I suggest 1/2 - 1 teaspoon, start slow and work your way up.  Some people may experience allergy symptoms when taking bee pollen.

What do I put in my smoothie?

I got a lot of people asking this. I generally do not put leafy greens in my smoothie. That's because I prefer to eat them  I do, however, love the following (not all at once):

  • Frozen zucchini: I buy zucchini, slice them into 1/2" slices, freeze them flat on a cookie sheet, and then pop them into a silicone bag.  I usually throw 3-4 slices into a smoothie.

  • Frozen avocado: peeled, de-seeded, and chopped up, this is a great way to get avocado into a smoothie

  • Pumpkin: I usually use canned organic pumpkin. This with a vanilla protein powder, bee pollen, and some pumpkin pie spice?  YUMMMM!

  • Frozen cauliflower: This is a great way to get a little more veg, I generally only use 1/2 a cup or less

  • Frozen berries: They're delicious and I'm a huge fan.  Sometimes I'll alternate with frozen peaches.  I generally don't do bananas anymore because it's too much and too sweet

  • Boosters:  Love these and add them in rotation depending on flavors:  bee pollen, 7 seed mix, cacao nibs, raw nuts, pomegranate arils, or shredded coconut.  I also use spices, typically either cinnamon, nutmeg, or pumpkin pie spice

  • Bone broth: Yes! Sometimes I freeze bone broth in ice cube containers.  I can then chunk 3-4 cubes into a smoothie for a nutrient dense boost without too much of a flavor override.  Give it a try!

  • Rootz protein powder - It really tastes good! It includes easy-to-digest egg and hemp proteins, greens, bee pollen, berries, coconut, and a ton of really amazing ingredients. And it had nothing artificial in it.

Think about your blends

 

Not all superfoods will go well together. You want to make sure you are pairing your ingredients carefully so you don’t wind up with a terrible tasting smoothie.  That would be a complete waste of good ingredients. 

When you’re thinking about what you want to add to your smoothie be sure to put together ingredients that combine nicely.  If you’re not sure slice some up and try eating a bite of them together to make sure you like the combination. 

It’s also helpful to write down combinations that you’ve tried and love.  Creativity in the kitchen is great, delicious, repeatable creativity is better. 

Simple Smoothie Recipe

Rather than following a formula I’m a fan of being creative with my smoothies.  
It also depends on 
(a) what I have on hand, and 
(b) what I’m in the mood for
Here’s my general guideline when it comes to making a smoothie
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Ingredients
  

  • 1 - 1 1/2 cups liquid
  • 1 cup fruit 
  • 1 cup veggies 
  • 1-2 tablespoons booster foods
  • 1 serving protein powder (if using)

Instructions
 

  • Tips: 
    Don’t simply throw everything in there and hit blend.  
    Start by blending liquid, boosters, and non-frozen ingredients.
    Then blend the remaining ingredients.
    Too many frozen ingredients won’t blend well If using frozen ingredients.
    Let it blend long enough to break them all down to avoid icy lumps.
    It’s okay to add extra liquid if needed (this isn’t an exact formula)
    Remember to write down combinations that you really love so you can have them again.
    Mix it up; don’t make the same smoothie every day. After all, variety is the spice of life

Four Healthy Facts About Potatoes

by recipes, root vegetables,

There are very few of us who haven’t eaten potatoes in one form or another. Whether you enjoy them baked, roasted, mashed, or steamed, they do offer many health-promoting attributes. 

Potatoes have been around for thousands of years, originating in Southern Peru and have since spread around the world. Ultimately making it to the United States in the early 18th century. Potatoes are an incredibly filling food packed with nutrients, relatively inexpensive, and easy to grow and prepare. 

For purposes of this post we are talking about white fleshed potatoes, not sweet potatoes.

 

Health Benefits of Potatoes

 

Nutritional Content - will vary depending on the variety and how the potatoes are prepared. Let’s be honest, those deep-fried potatoes are not the healthy ones! Potatoes, however, are not always the bad guy that they’re made out to be.  They are a good source of potassium, vitamins B6 and C, niacin, pantothenic acid, and dietary fiber.

Antioxidants such as carotenoids, phenolic acid, and anthocyanin help to neutralize potentially harmful free radicals. When these free radicals accumulate in the body our risk of chronic diseases like heart disease, diabetes, and cancer can increase. According to a study published by Preventive Nutrition and Food Science antioxidant content is higher in colored potatoes such as Peruvian Blues versus the common white potato.

Blood sugar control can be improved because potatoes contain resistant starch. Resistant starch is not broken down in the small intestine and can therefore travel to the large intestine. Here it ferments and becomes food for the beneficial bacteria that make up part of your microbiome. When these beneficial bacteria are fed well, they are able to multiply and crowd out the bad bacteria. 

To keep the resistant starch high and the glycemic index low, a study published in the National Library of Medicine found that cooking potatoes, placing them in the fridge to cool, then reheating or eating them cold increased the amount of resistant starch levels. Moreover, adding vinegar to the cold potatoes helped reduce the glycemic index. This could be helpful for those managing diabetes.  

Digestive health is improved through the resistant starch mentioned above. Feeding the beneficial guys in your gut helps support a healthy digestive system. The fermentation process encourages the production of butyrate which helps to line the gut and keep its integrity healthy. Ultimately, this keeps your colon healthy. Butyrate can help battle constipation as it helps to keep stool moving through your colon. 

As you can see, potatoes offer many health benefits, but with over 200 different varieties available – how do we know which one to eat?

Solanines

One important health note when it comes to eating potatoes.  If you are someone who is affected by nightshade vegetables you may be sensitive to solanine, a plant alkaloid that can cause joint pain, bloating, gas, diarrhea, fatigue, or nausea, you should not consume potatoes.  Other foods which contain this plant compound include 

  • tomatoes (including tomatillos)
  • eggplant
  • peppers (all peppers including sweet peppers, paprika spice)
  • goji berries
  • huckleberries
  • ground cherries

 Keep in mind that black pepper is not part of this botanical family and can be safely consumed.

Types of Potatoes

There are three general categories of potatoes which include starchy, waxy, and all-purpose. Each category will have different uses and methods of preparation that will work best.

Starchy potatoes are high in starch and low in moisture. Examples include Russet, Idaho, and Gold Rush potatoes. These work well for baking, roasting, and mashing (be careful not to over work when mashing as they will become gluey). 

Waxy potatoes are low in starch and high in moisture. This category includes Fingerling, Yellow, Red Bliss, and New Potatoes (potatoes that have been harvested before fully ripe). Because of the higher moisture content, they work well when boiled, roasted, and in dishes where the potato needs to keep its shape such as potato salad, soups, stews, casseroles, and gratins. 

All-Purpose potatoes have both a medium amount of starch and moisture. Varieties include Yukon Gold, Peruvian Blue, and Purple Majesty potatoes. The all-purpose potatoes can be steamed, baked, roasted, and can often be substituted for any starchy or waxy potato.

Purchasing and Storing Your Potatoes

  • Select high quality potatoes that are firm, organic being best as much of the beneficial nutrition is in the skin. It is important to avoid wilted, sprouted, discolored, or leathery potatoes.
  • Potatoes should be stored in a cool, dark place between 45 to 50 degrees. They do not do well in the refrigerator as the starch content will turn to sugar which produces an undesirable taste. If stored at warmer temperatures potatoes may begin to sprout. A root cellar is best if you are fortunate enough to have one. If potatoes are stored at room temperature, they can last up to two weeks. 
  • Onions and potatoes should not be stored together or near each other. They both emit gases that will cause the other to breakdown. 
  • It is best to store potatoes in a burlap or paper bag to protect them from light. When potatoes are exposed to light, they produce chlorophyll which begins to turn green under the skin. Chlorophyll is not poisonous, but unfortunately this indicates a concentration of solanines in the potato which are toxic. The more light the potatoes are exposed to the greater the quantity of solanine. If there is a slight greening, it can be peeled off but if it is green and sprouting, it is best to throw out. A good motto to follow is “when in doubt, throw it out.” Even with this one safety precaution, potatoes are a great addition to your diet.

Best of all, potatoes are easy to add to any meal or be the meal itself. Whether baked, roasted, boiled, steamed, mashed, or added to other dishes, they can provide health-promoting nutrition, antioxidants to battle free radicals, resistant starch for managing blood sugar levels, and improving digestive health. 

Here is an easy and tasty recipe to enjoy.

Roasted Rosemary Fingerling Potatoes

Taking full advantage of the beauty of fingerling potatoes, these little gems are perfect for roasting and pair amazingly well with rosemary, onions, and garlic.  Plus, they add a splash of color to your dinner plate.
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Servings 4

Ingredients
  

  • 1 pound tri-color Fingerling potatoes, washed and cut in half
  • 4 tablespoons organic extra virgin olive oil, divided plus extra for greasing
  • 3 tablespoons fresh rosemary, minced
  • 3 cloves garlic, minced
  • sea salt and black pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • 2 large yellow onions, peeled and cut thinly

Instructions
 

  • Preheat oven to 425°F
  • Lightly grease a rimmed baking sheet with olive oil or line with parchment paper or a silicone baking mat
  • Place potatoes, 2 tablespoons olive oil, rosemary, and garlic in a bowl and toss to combine
  • Add sea salt and black pepper
  • Layer potatoes on the baking sheet in a single layer
  • Roast in preheated oven for 15 minutes
  • Gently toss potatoes to help them brown evenly and return to the oven
  • Roast for another 10-15 minutes, potatoes should be fork-tender
  • While potatoes are roasting, add onions and 2 tablespoons olive oil to a large skillet
  • Sautee over medium heat, stirring occasionally, until they turn golden brown, about 10 minutes
  • Remove onions from heat
  • Place roasted potatoes and sauteed onions in a large bowl and toss to combine
  • Add extra sea salt and pepper if needed
    Serve immediately
    Enjoy!

 

[expand title="Sources"] 

Hart, J. Solanine Poisoning – How Does It Happen? Michigan State University Extension. Published February 7, 2014. Retrieved from https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen

 

Hellmann H, Goyer A, Navarre DA. Antioxidants in Potatoes: A Functional View on One of the Major Food Crops Worldwide. Molecules. 2021;26(9):2446. Published 2021 Apr 22. doi:10.3390/molecules26092446. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122721/

 

Lee SH, Oh SH, Hwang IG, et al. Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.). Prev Nutr Food Sci. 2016;21(2):110-116. doi:10.3746/pnf.2016.21.2.110 Retrieved from  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935237/

 

Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005 Nov;59(11):1266-71. doi: 10.1038/sj.ejcn.1602238. PMID: 16034360. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16034360/

 

Reveille, John D. et al. "The Prevalence Of HLA-B27 In The US: Data From The US National Health And Nutrition Examination Survey, 2009". Arthritis & Rheumatism, vol 64, no. 5, 2012, pp. 1407-1411. Wiley, doi:10.1002/art.33503. Accessed 22 Oct 2021.

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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

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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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Scrap Cooking Carrots And Brussels Sprouts

by preparedness, preserving, recipes, vegetables, , ,

As we wind down toward the end of summer the Farmer's Markets are filled with a bounty of produce.  All the delicious colors and flavors of the season are on display. Every time I go to the market I seem to come home with an overflowing market basket that is more than the two of us can eat in a reasonable period of time.

This post is my tip-to-tail use-everything-you-can vegetable experiment.

 

Food Preservation 

Having more fresh produce than you can eat is actually a blessing in disguise. This allows you to preserve it for out-of-season enjoyment.  You're buying it when it's at peak season and therefore usually fresher and less expensive, but you can enjoy it anytime.  

There are a lot of different ways to preserve food:

  • Canning – Whether you're doing water bath or pressure canning this does require jars, lids, and a few pieces of equipment plus recipes to make sure your percentages are correct.
  • Dehydrating – You can do this in the oven or purchase a dehydrator.  You'll need extra water stored in order to rehydrate foods.
  • Fermentation – No special equipment is needed but you will need to know what you're doing to make sure things are properly preserved
  • Freezing – You'll need freezer safe containers for this method and it can be limited by freezer space
  • Freeze Drying – This requires special equipment and creates good long term storage.  You'll need to have extra water available to rehydrate items.
  • Smoking/Curing/Salting – You'll need a space where foods can sit while you prepare them this way. Again, knowing what you are doing is important.

My two favorite ways to preserve food at the moment are canning and dehydrating.  Nothing against any of the other methods, these are simply the two that I am most familiar and comfortable with.

 

Start With Canning

 

The vegetables I had on hand that I wanted to use in some way were carrots and Brussels sprouts. Both of which I bought at the farmer's market. I actually purchased more than we needed so I would have some available to preserve for winter.  

Lately, however, I've been learning more about food preservation methods and about scrap cooking where you use just about everything.  I've been enjoying the book Scrappy Cooking by Joel Gamoran and decided that I was going to use both vegetables to their absolute fullest and see how it worked out. 

For the carrots, I went simple and a family favorite.

Dilly Carrots

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Ingredients
  

  • Carrots cut into julienne slices for 6 jars (about 5 pounds)
  • 3 ½ cups apple cider vinegar
  • 3 ½ cups water
  • 1/3 cup pickling salt
  • 6 cloves of garlic 
  • 6 sprigs of dill
  • 3 teaspoons of mustard seed

Instructions
 

  • Sterilize jars, rings and lids
  • Bring vinegar, water and pickling salt to a boil
  • In each jar place 1 clove of garlic, 1 sprig of dill, and ½ teaspoon of mustard seed
  • Add julienned carrots (really squeeze them in there)
  • Ladle brine into the jar leaving 1/4” head room
  • Clean top of jar and add lid and ring
  • Hot water bath 10 minutes
  • Remove from heat and let sit until jars “plink” and lids seal
  • Store in a cool, dark place

 

For the Brussels Sprouts I followed a suggestion from a friend and made something called Frogs Balls.  These are simply parboiled Brussels sprouts preserved in a bread-and-butter-pickle type brine.  I used this recipe.  

Getting Scrappy

 

Because I needed to wash and peel the vegetables I decided to make use of the trimmings.  Normally I put these into a bag in the freezer. Eventually, when I have enough plus a chicken carcass, I use them to make bone broth.  This time I decided to branch out and try something else.  I set aside the carrot peels and Brussels sprouts leaves in one pile.  In the other pile I put the tips and tails of the carrots plus the trimmed ends of the Brussels sprouts.

For the peels and leaves I simply put them into the dehydrator.  I currently have a Nesco brand dehydrator which has no timer and no heat setting.  I simply let it run overnight. In the morning they were nice and crispy.

At this point they go into a jar where they get conditioned.  Conditioning, as I've learned, is where you take dehydrated items, put them into a jar, and shake them well every day for about a week.  You do this in case there is any moisture. By shaking the jar you are rotating the contents to try and evenly distribute any residual moisture throughout the jar.

Because I didn't have a particular use for dehydrated carrot peels and Brussels sprouts outer leaves. I decided the best use for them is to make a vegetable powder which can be added to soups, casseroles, and other dishes.  A quick buzz in the not-for-coffee-coffee-maker and I had my powders.  I set them aside in their jars to condition for another week. Apparently for optimal dehydration procedure you should condition anything you dry for a week and then also condition for another week any powders you've made from it.

 

Cooking Scrappy

 

While things were being dehydrated and powdered I still had the tops and tails to contend with.  Joel's book assures me that roasted Brussels sprouts ends are fabulous.  After reading the recipe I decided I wanted to do something a little different and came up with this dish.  This is not a real recipe because I pretty much invented it as I went along.  It came out very tasty, however, and is something I plan to make again. Next time I'll keep better track of the ingredients and quantities as I make it.

Scrap Ends and Onion Something

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Ingredients
  

  • ½ red onion, about 1 cup, sauteed in olive oil
  • 2 cloves garlic, minced and sauteed
  • Add ends of carrots and Brussels sprouts (these had been blanched as part of the process before canning/dehydrating)
  • Add ½ cup-ish of water 
  • Add – tomato paste, curry powder, cilantro, salt and pepper
  • Add more water  to keep it moist but not overly wet
  • Cook until everything is thoroughly heated and the carrots and Brussels sprouts ends are soft

    Yum!

All in all this experiment was, in my opinion, very successful. I not only had no scraps from the carrots or the Brussels sprouts, I made a new dish that was really tasty. I'm also grateful for the ability to have the powdered vegetables. These are a great addition to any preparedness pantry.

The Health Benefits Of Mushrooms

by kale, recipes, vegetables,

 

 

Humans have been consuming mushrooms, both for nutritional and medicinal benefits, for more than 5,000 years. Mushrooms come in many different shapes, sizes, and colors, containing vitamins, minerals, and other nutrients.

Mushrooms have been increasingly popular over the years.  More people are enjoying the taste of mushrooms and finding ways to incorporate them into their diet. They give rich flavor to any dish and on top of that have beneficial nutrients. Many people are learning the ways mushrooms benefit the body, but some still are surprised to find out just how beneficial they can be.

 

Health Benefits 

Mushrooms are a low-calorie addition to your meals and very nutritional. They are very rich in fiber, contain some proteins, and have a variety of vitamins, antioxidants, and minerals. Some of the health benefits of mushrooms include lowering blood pressure, aiding in weight loss, and boosting your immune system. According to some studies consuming them may event help prevent some types of cancer. In Japan and China, they are used along with standard cancer treatment.

Mushrooms have a lot of potassium in them which is known to lower blood pressure by aiding in the absorption of sodium in the body. The antioxidants in mushrooms may aid in weight loss by reducing the risk of metabolic disorders. Studies have shown that eating mushrooms on a consistent basis mixed with exercise will aid in weight loss. 

Eating mushrooms consistently has also shown a dramatic effect in our bodies ability to fight off diseases or be less susceptible to serious illnesses. In turn, boosting our immune system. 

There are many different types of mushrooms, each with their own unique benefits. Let’s look at a few and discover their health benefits.

Chaga

Chaga mushroom is known as the king of mushrooms. It has many anti-inflammatory benefits. It is rich with nutrients such as vitamin D, potassium, and magnesium. These aid in reducing inflammation and improving bone health. 

Chaga has been studied to help protect against or even aid in recovery of illnesses. It can’t be said that Chaga can cure diseases, but studies have shown that it aids tremendously more than most other efforts. Chaga mushrooms are traditionally made into a tea for medicinal purposes. 

Reishi

With every king there needs to be a queen and that is the reishi mushroom. Grown in Asia, it thrives in hot and humid climates. Reishi also has strong anti-inflammatory function, improves immune function and mental clarity including depression and fatigue. Along with promoting longevity, it has been shown to have anti-cancer benefits. When questioned, one breast cancer study found 60% of 4,000 cancer survivors consumed reishi mushroom. 

Taking reiki in supplement form could potentially benefit your quality of life and be supportive for depression and anxiety. 

When it comes to side effects of taking reiki as a supplement or food form, it really doesn’t have any. The only side effect seen to date is an upset stomach and indigestion.  Unless you have a specific allergy to mushrooms it does not appear that there are any contraindications from adding them to your diet.

Shiitake

These are one of the most popular mushrooms because they are rich in flavor.  Shiitake mushroom have been described to have a meaty taste to them. These are the ones you see more often in grocery stores and which tend to be highly used in recipes. 

Shiitake mushrooms have the greatest number of vitamins to help your bones, your heart, and your immune system. There are little to no side effects again when ingesting these unless you have a mushroom allergy. 

Lions Mane

This particular mushroom has been studied to possibly help protect against dementia, anxiety, and depression. It has strong antioxidant qualities which help promote a strong immune system, healthy nervous system, and may lower the risk of heart disease. 

Ways to Enjoy Mushrooms

Mushrooms can be enjoyed raw in salads, grilled, sauteed, or roasted for wonderful additions to your meals. They can also be added to soups, sauces, egg dishes, and casseroles. 

Mushrooms are on the Environmental Working Groups (EWG) “Clean 15” list coming in at #13. Even though they are on this list, they can have pesticides on them when tested, just less than a lot of other produce. If this is a concern, choose organic. It is important to note that mushrooms have the unique ability to absorb much from the material they are grown on, either good or bad. This quality is what often provides for the strong mineral content but can also be a problem if they are grown on contaminated mediums.

Adding mushrooms to your diet can add amazing flavor along with many health benefits. Here is an easy and delicious recipe to add some of the wonderful benefits of mushrooms to your diet.

Recipes

Colcannon Mushrooms

I was watching an episode of Cooking Up A Story where they made Irish Twice Baked Potatoes and it looked so good that I just had to make some for dinner.  
Casting around my kitchen I realized that we only had one very large baking potato.  But we had two medium sized sweet potatoes.  Thinking back to  my childhood I remembered how my mother would make Mixed Twice Baked Potatoes by mixing together mashed sweet and baking potatoes and then restuff the shells.  I decided that this would be a good alternative to plain twice baked potatoes and it would give me two very stuffed halves of the baked potato.
Rummaging around in my fridge revealed some of the Russian Red River Kale from this week's farm share.  I also had one last onion from the farm share.  I made the stuffed potatoes and still had a fair amount of stuffing left over.  Back to the fridge I found three good sized portobello mushroom caps, cleaned and stuffed them and popped everything into the oven.
The sweet potatoes added so much flavor that I didn't need nearly as much butter as the original recipe called for.  I also left out the buttermilk and didn't feel that I needed the cheddar cheese on top.  
Oh my goodness was this good.  So good in fact that the next time I make it I am thinking of bypassing the stuffed potato part altogether and just stuffing mushroom.  Yes it takes time, but trust me, it's worth it.
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Ingredients
  

  • 6-8 leaves kale
  • 1 medium onion
  • mushroom caps (how many depends on what size they are)
  • 2 T. organic butter
  • 2 T. olive oil
  • sea salt and pepper to taste

Instructions
 

  • Preheat oven to 350F
    Wash and prick with a fork one large baking potato and two medium sweet potatoes
    Bake one hour or until done
  • 30 minutes after you start the potatoes:
    Wipe mushrooms with a damp towel to clean them
    Dice the onionCut the kale into medium-fine chiffonade
    Add 1 T. olive oil to a large pan
    Saute onions on medium heat until golden brown
    Add remaining olive oil and kale
    Saute until kale is wilted
    Add salt and pepper to taste
  • Remove potatoes from oven
    Peel and mash with butter
    Add in onion and kale mixing well
    Stuff mushroom caps and bake 30 minutes
    Enjoy!

Stuffed Portobello Caps

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Servings 4

Ingredients
  

  • 4 tablespoons extra virgin olive oil, divided
  • 1 large Poblano pepper, seeded and diced
  • 1 pound of sausage (uncooked, although you can substitute diced pre-cooked sausage if preferred)
  • 4 ounces goat cheese, room temp, cut into small pieces
  • 4 medium Portobello mushroom caps, rinsed and patted dry
  • Sea salt and black pepper, to taste

Instructions
 

  • Preheat oven to 350°F
  • Lightly grease a large roasting pan with one tablespoon olive oil and set aside
  • Heat 2 tablespoons olive oil in a large pan over medium heat
  • Add diced Poblano peppers and cook until the peppers soften and begin to develop some color, about 4 minutes
  • Add the sausage to the pan and cook, breaking into crumbles, until fully heated, about 6 minutes (reduce timing if using pre-cooked sausage)
  • Add goat cheese to pan and cover for 1-2 minutes
  • Remove cover and stir until the goat cheese is completely melted and well mixed with the turkey and peppers
  • Remove from heat and fill each mushroom cap with some of the mixture
  • Drizzle the mushrooms with remaining olive oil and season with salt and black pepper, as desired.
  • Place roasting pan in the pre-heated oven
  • Roast until mushrooms are slightly browned, about 12-14 minutes
  • Serve immediately
    Enjoy!

 
 
 

Mushrooms have been a source of functional medicine for years. They benefit in both the nutritional and medical aspects. Mushrooms are used often in medicine for a therapeutic effect. When taken consistently and medicinally, they can help fix the deficiencies you may have in vitamins, minerals, and antioxidants. Adding mushrooms to your diet or even taking them as supplements is encouraged to help maintain your vitamin levels. 

Always consult your healthcare practitioner before taking any new supplements and never harvest mushrooms in the wild without an experienced wild forager. 

Sources

 

 

Nagdeve, M., Mushroom: Top Benefits & Side Effects. Organic Facts, June 17, 2021. https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-mushroom.html

Zhang, J.-J.; Li, Y.; Zhou, T.; Xu, D.-P.; Zhang, P.; Li, S.; Li, H.-B. Bioactivities and Health Benefits of Mushrooms Mainly from China. Molecules 2016, 21, 938. https://doi.org/10.3390/molecules21070938

 

Zhao, S.; Gao, Q.; Rong, C.; Wang, S.; Zhao, Z.; Liu, Y.; Xu, J. Immunomodulatory Effects of Edible and Medicinal Mushrooms and Their Bioactive Immunoregulatory Products. J. Fungi 2020, 6, 269. https://doi.org/10.3390/jof6040269

 

 

 

Making Baby Food With Real Ingredients

by fruit, recipes, storage, , , ,

What parents can do to keep their child safe from toxins in food

 

A recent congressional report reveals the FDA’s failure to regulate heavy metals in baby food seems to have created more questions about why the agency failed to adequately regulate toxins such as arsenic, lead, cadmium, and mercury in baby food. While these toxins don’t belong in baby food, or any food for that matter, their presence in baby food can cause serious and often irreversible damage to infants’ and young children’s brain development. 

Tips to avoid heavy metals in baby food:

  • Read labels carefully
  • Avoid foods with confusing labels
  • Choose the healthiest foods
  • Make your own baby food
  • Use local or homegrown foods sources
  • Avoid snacks - especially crackers, puffs, rice products, and sweet potato

Reading labels is an essential part of picking out the healthiest commercial options available. Make sure you take time to review the label carefully and understand the ingredients in the foods you choose. Know that food labeling is often misleading, making you think something is healthier than it really is. Choose healthy foods, made from whole food ingredients. 

Reduce your baby’s exposure to toxic heavy metals by choosing the best commercial foods you can, making your own baby food, getting vegetables and fruits from reputable local sources, and avoiding the highest risk baby foods (rice-based foods and sweet potatoes).

Hygiene When Making Baby Food

There are many good reasons to make your own baby food at home. Store-bought baby foods, while convenient, also have many drawbacks. Even those that are safe foods may contain unhealthy additives, extra starch, and high sugar levels. If you opt to make your own baby food, proper hygiene and food handling is essential. Here are some things to consider to make baby food that is safe for your child to eat:

  • Wash and rinse in hot water
  • Boil utensils
  • Store in the fridge or freezer
  • Discard leftover food 
  • Introduce new items slowly
  • Start with fruits and vegetables

When making your own baby food at home, remember that all cooking equipment, utensils, and storage containers that come in contact with the food should be properly cleaned and sterilized. Hot water, including boiling water, can be used to sterilize cooking equipment, like pots, spoons, knives, and mashers. Since homemade food does not have any added preservatives, it needs to be kept refrigerated (or frozen) and should never be left to sit out for an extended period. Even cooked food should only be stored for a few days in the fridge. Freezing is a good option to keep food safe (and fresh) for longer. 

When preparing for meal time, take out the amount you plan to feed your child using a clean utensil. If there is food leftover from the meal you should discard it for safety. New foods can be introduced slowly and in small amounts, to see how your baby handles it. The best foods to start with are fruit and vegetable purees, and eggs, beans, and meats can be added later as your child is able to eat more foods.

 

Tips for storing homemade baby food

Whether your child is still in the puree stage or becoming comfortable eating solid foods, you are going to need to store food in the fridge. Baby foods can be stored for up to 48-72 hours in the refrigerator, or 3 months in the freezer.

Luckily, there are a variety of storage solutions offering easy-to-portion storage for the fridge or freezer, with stackable options to help save space. Storing homemade baby food in the freezer allows you to make a bigger batch at once, and then serve it over the span of a few weeks or months.

 

Best containers for homemade baby food

There are many baby food storage containers available. Look for glass or silicone containers for the healthiest food storage options. Glass and food-grade silicone containers are non-reactive. They will not absorb odors or leach chemicals into food, and they are safe to use at different temperatures.

It’s important to avoid plastic containers if you are making your own baby food. Small amounts of potentially harmful chemicals – including BPA (bisphenol A) and phthalates – may leach from the plastic into the food. Even “BPA-free” containers may contain other bisphenols that are unhealthy for you and your baby. These chemicals are hormone disruptors that cause problems in the endocrine system. Ultimately, the best storage solutions are glass or silicone.

Glass

If you are making baby food for the first time, glass baby food containers and storage jars may be best for you. Glass is one of the safest materials to use, and it’s durable, reusable, and easy to clean and sterilize. 

As you already know, glass is breakable, so glass containers require a little bit of care to use. Glass can also sometimes crack with sudden temperature changes. Warm foods stored in glass containers should be refrigerated to chill before moving them to the freezer, and food frozen in glass should be thawed carefully (preferably in the fridge, or if you need it quickly thaw in the microwave on a defrost setting). Still, glass is long-lasting and does not react with foods or retain any odors or residues when washed properly, making it an excellent option for homemade baby foods.

Silicone

Silicone is another option for storing homemade baby food. Silicone molds (like large ice cube trays) are a great way to store homemade baby foods in the freezer. You can take out whatever portioned amount you need to thaw in the fridge, while leaving the rest in the freezer for later. It’s easy to remove frozen foods from silicone containers or molds. Silicone is a durable, easily washable, easy to store option for baby food containers, and they are not breakable like glass containers. However, they can sometimes wear down after extended use, and may become cloudy or worn if washed in a dishwasher. They are probably a better option for vegetable and fruit purees, or foods without any fats added, as oils can leave a residue on silicone.

How to make baby food at home

Making baby food at home can be relatively easy. Steaming and mashing are the key methods for making baby food at home. Starting with good quality, fresh foods is important, and making your own baby food gives you full control over what you put into it. Plus, you can cook in batches to save on time and money.

 

General steps to make baby food at home:

1.Wash your work area

Thoroughly wash your hands, food preparation area (sink, counter), kitchen tools, and storage containers. Rinse with hot water.

2. Get produce ready

Wash and peel the produce, making sure to thoroughly clean everything.

3. Cook the food (if needed)

Steaming is an easy way to gently cook tougher fruits and vegetables. You can get a layered steaming basket to cook multiple groups of produce at the same time to cut down on prep time. Baking is another way to cook food until soft. If you bake foods to use for puree, it’s best to cook them in a covered dish so they don’t lose too much moisture. 

Beans, eggs, and meats (with fat removed) can be well cooked and prepared into baby food as well.

Skip the cooking for foods that are already soft and easy to mash or blend, like bananas or other soft fruits and avocados.

4. Puree or mash the food

Puree foods using whatever kitchen tool you have that gives you a fine, smooth result. This could be a ricer (handheld tool for making fine puree), food processor, or blender. Depending on the food, you may need to add a small amount of water to get the right consistency for the puree. When your baby is ready to start chewing foods with more texture, you can mash foods, leaving small pieces in the food.

5. Store it

Pack your healthy homemade baby food into the containers you already cleaned. Store them in the fridge to use in the next couple days, or in the freezer to use over the next couple weeks or months. 

 

Baby Food Ingredients

When making baby food it’s best to start with fresh, single-ingredient options. Choose organic fruits and vegetables for those foods on the Dirty Dozen list.

Unless it’s something like a ripe avocado or a banana, which mashes well without any cooking, produce should be well washed, peeled and cored, and then lightly steamed before serving.

It’s best to serve baby food unseasoned. Salt, pepper, and spices can be overwhelming for their systems. Plus, as they get used to eating semi-solid foods, it’s best to let them adjust to the flavor of the actual foods.

Although babies, like all humans, are geared to like sweet things, it’s generally recommended that you start them off with vegetables first and then eventually add in a little fruit. If you start with fruit, because it’s sweeter, it may be more challenging to encourage your baby to eat vegetables.

In addition to avocado, good vegetable choices to start with include steamed or cooked (to get to a mashing point):

  • carrot
  • turnip
  • sweet potato
  • squash
  • peas
  • green bean
  • beet
  • spinach
  • parsnip
  • zucchini
  • cauliflower

Fruit choices, in moderation once vegetables have been introduced, include:

  • banana
  • pear
  • peach
  • melon
  • plum
  • apple
  • mango
  • papaya
  • apricot (fresh)

After your baby has started regularly eating single foods you can try mixing them together. Some suggestions for blends include:

  • carrot + apple
  • spinach + banana
  • sweet potato + peas
  • zucchini + pear
  • spinach + peas + peach
  • cauliflower + plum
  • pumpkin + cauliflower + zucchini
  • sweet potato + beet + green bean
  • carrot + spinach + pear
  • avocado + zucchini + mango

When feeding your baby, be aware that pediatric guidelines recommend not feeding them egg whites or honey until they are at least 1 year old.

The Healthy Sweet Potato

by recipes, vegetables,

Sweet potatoes (Lpomoea batatas) are a great addition to your diet.  They are inexpensive and nutritious.  Sweet potatoes offer superior benefits for your health plus they’re a great food to help with weight control efforts. Be aware that they can be commonly labeled as yams even though they are not the same.

Health Benefits of Sweet Potatoes

Heart Health

Sweet potatoes are rich in vitamin B6 protecting the arteries and blood vessels. Vitamin B6 inhibits the buildup of homocysteine, keeping arteries and blood vessels healthy by allowing the blood to flow freely which may prevent heart attacks.

Source of Potassium

Sweet potatoes are rich in potassium that helps reduce blood pressure by eliminating excess sodium build up, promoting fluid balance. Your body needs potassium, an electrolyte, to keep natural heart rhythm and promote normal central nervous system function. Potassium can also prevent muscle cramps, reduce swelling, and regulate your kidneys.

Rich in fiber

Sweet potatoes contain more than twice the fiber content of other types of potatoes. It can contain as much as 7 grams of fiber. High-fiber foods help you control your weight better because they burn more slowly and efficiently compared to low-fiber foods. Fiber can help fight fatigue, too.

Sweet potatoes have both soluble and insoluble fibers. Soluble fibers form a gel and slow digestion down. It delays the emptying of your stomach which makes you feel full longer, helps control weight, maintains healthy blood sugar levels, and lowers LDL cholesterol.

Insoluble fibers benefit the digestive system by providing a laxative effect and adding bulk to your diet. They remain relatively intact as they pass through the digestive tract, speeding up the passage of food and waste through the gut.

Rich in Vitamin A

Also known as beta carotene, vitamin A is an important antioxidant. A medium-sized sweet potato contains more than enough of your daily vitamin A requirements. It helps the body fight off many forms of cancer, and boost immunity.

It also protects the skin from sun damage. Eating the recommended daily allowance of vitamin A helps increase the skin's resistance to harmful UV rays. It helps repair the damage done by excessive sun exposure. It is also excellent for eye health, preventing vision loss and macular degeneration.

Vitamins C and E

Sweet potatoes are also rich in vitamins C and E; these antioxidants that play a vital role in longevity and preventing many diseases.

Vitamin C can ward off cold and flu viruses, reduce stress, and contribute to longevity. Vitamin C also assists in the production of collagen, helping you keep youthful looking skin.

Vitamins C and E are important components in skin and hair beauty products. Sweet potatoes, being rich in vitamins A, C, and E, help keep us healthy inside and out.

Source of Manganese

Manganese is an important trace mineral needed for proper carbohydrate metabolism, promoting healthy blood sugar balance. It helps suppress your appetite to prevent you from overeating.

Manganese is also a cofactor in enzymes needed in chemical reactions for energy and antioxidant utilization, and it is used to treat anemia and severe premenstrual symptoms.

Iron Source

Sweet potatoes contain iron which helps with red and white blood cell production, stress level reduction, and immune system regulation.

 

How to Use Sweet Potatoes

With all these wonderful benefits, it is a great thing that sweet potatoes are extremely versatile. Sweet potatoes candied with marshmallow and brown sugar or baked into a sweet potato pie (think Thanksgiving) are how many are accustomed to enjoying them.  Yet, there are many different ways to serve them across many cultures.  In Korea, they are used to make dangmyeon, a cellophane noodle, while in Japan it's frequently used in tempura.  In Africa, sweet potatoes are dried and then served with a peanut sauce in a dish called Amukeke. There are so many ways to enjoy sweet potatoes and reap the awesome health benefits. 

Adding sweet potatoes to your diet is super easy and a great investment in your health. With the following basic preparation methods, you can easily start adding sweet potatoes to your diet. 

 

Basic Sweet Potato Preparation Methods

  • Bake on a sheet at 400°F oven for 40-60 minutes.
  • Boil or steam (peeled or unpeeled); 5 min for small-sized and 30 min for medium-sized.
  • Deep fried sweet potato fries for an occasional treat.
  • Replace your favorite potato recipes with sweet potatoes.

If you are looking for a snack made from sweet potatoes, how about sweet potato chips? These are pretty simple to make especially if you have a dehydrator. You will start by cutting the potato into the desired thickness, brush with a thin coating of olive oil, sprinkle with your favorite spices (curry powder is great) and dehydrate until done. If you don't have a dehydrator, you can use your oven set to its lowest setting and bake until you reach the desired crispness. This recipe is courtesy of Katie R.

For more delicious ways to add sweet potatoes to your diet, check out these mouthwatering and wonderful recipes:

Crockpot Chicken And Sweet Potato Stew

Alli Berry
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Ingredients
  

  • 6 boneless, skinless chicken thighs, cut into chunks
  • 2 pounds sweet potatoes, peeled, cut into 1-2 inch cubes
  • 1 cup of celery, chopped
  • ½ onion, chopped
  • 4 cloves garlic, peeled and chopped
  • 2 cups chicken broth
  • ½ teaspoon of dried rosemary (or 2 teaspoons of fresh rosemary)
  • 2 bay leaves
  • 1 teaspoon salt
  • ½ teaspoon ground pepper
  • 1 ½ tablespoons white wine vinegar
  • ½ pound white button mushrooms, sliced

Instructions
 

  • Place chicken at the bottom of the crock pot
  • Add all of the other ingredients (except the mushrooms) over chicken
  • Stir to combine
  • Cook on low for 4-5 hours, checking after 4 hours for doneness
  • Add mushrooms and cook on low for 1 more hour.

Notes

This can be served as is or over rice or quinoa

Mom’s Sweet Potato Soup

Sydney Gallimore
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Ingredients
  

  • 2 tablespoons butter
  • 1 tbsp olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 2 celery stalks, stalks and leaves chopped separately
  • 2 pounds sweet potatoes peeled, cut into 1-inch pieces (about 6 cups)
  • 1 tart green apple peeled, chopped
  • 1 teaspoon evaporated cane juice crystals
  • 2 tsp salt
  • 2 tsp pepper
  • 3 cinnamon sticks
  • 3 sprigs fresh Thyme (1 tsp dried)
  • 1/2 teaspoon ground nutmeg
  • 4 1/2 cups organic chicken stock
  • 1 1/2 cups organic heavy cream
  • 3 tablespoons pure maple syrup
  • Sour Cream or Crème Fraîche as garnish

Instructions
 

  • Heat oven to 400˚F
  • Spread the potato cubes evenly on a baking sheet, and drizzle with olive oil and roast for 20 minutes.
  • Potatoes should be a bit under cooked, not yet tender
  • Melt the butter in a heavy pot over medium heat
  • Add onion, celery, sugar, and apple and sauté until soft
  • Add the garlic, cinnamon sticks, nutmeg, and thyme and sauté for 2 minutes
  • Add the chicken stock, potatoes, salt, and pepper and bring to a boil
  • Reduce heat and simmer uncovered about 15 minutes, or until potatoes are completely tender
  • Puree the soup in the pot using an immersion blender (or in a blender working in batches) until smooth
  • Add the maple syrup and whisk in the cream over medium-low heat, until warm throughout
  • Season to your liking
  • Add water or simmer for a bit longer until soup reaches desired consistency
  • Ladle into bowls and garnish with sour cream or crème fraîche

Sweet Potato Pancakes (Latkes)

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Servings 6

Ingredients
  

  • 3 pounds sweet potatoes, peeled and shredded
  • 1 large onion, peeled and shredded
  • 1 large egg
  • ¼ cup flour
  • Salt and pepper to taste

Instructions
 

  • Mix all ingredients together
  • Heat oil in a pan
  • Drop mixture by very large tablespoons into pan
  • After 2-3 minutes flip to other side and cook another 2 minutes
  • Remove from pan and drain on paper towels

Alli Berry and Sydney Gallimore contributed to this article.

Resources:

“Sweet Potatoes”. Whfoods.com, 2021, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64.

Oloniyo, Rebecca Olajumoke et al. “Orange-Fleshed Sweet Potatoes Composite Bread: A Good Carrier of Beta (B)-Carotene and Antioxidant Properties”. Journal of Food Biochemistry, vol 45, no. 3, 2020. Wiley, doi:10.1111/jfbc.13423

Dagonuniversity.Edu.Mm, 2021, https://www.dagonuniversity.edu.mm/wp-content/uploads/2019/08/Aye-Mi-MiHtwe-1.pdf.

Lien Ai Pham-Huy, Chuong Pham_Huy. “Free Radicals, Antioxidants in Disease and Health”. International Journal of Biomedical Science: IJBS, vol 4, no.2, 2008, p. 89., https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/.