Category Archives: Uncategorized

cinnamon apple and pear sauce

Cinnamon Apple And Pear Sauce

by Uncategorized, , , ,

Making apple or pear or apple and pear sauce when the fruits are in season is a delicious way to use these autumnal fruits. And the sauce is delicious as a condiment for roast meats, baking into muffins or snack breads, or even just as a
snack.

Because of the high pesticide load both apples and pears often appear on the Dirty Dozen list so it’s best to buy them organic.

Tip: This recipe is delicious, and, if you don’t peel the apples or the pears, has some fiber for a little extra gut health boost. The Instant Pot softens the peels so they blend well and the sauce will still be smooth.

cinnamon apple and pear sauce

Cinnamon Apple and Pear Sauce

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 4 minutes
Servings 4

Ingredients
  

  • 4 large organic apples, cored and chopped
  • 2 large organic pears, cored and chopped
  • ¼ cup water
  • 2 teaspoon ground cinnamon
  • 1 tablespoon fresh lemon juice

Instructions
 

  • Combine apples, pears, water, ground cinnamon, and fresh lemon juice in the Instant Pot, stirring them to combine
  • Add the lid, lock into place, and make sure the vent is set to “Sealing”
  • Use the “Manual” setting and add 4 minutes
  • After cook time is complete, allow a natural release of pressure for 10 minutes, then manually release the remaining pressure
  • Use an immersion blender and blend until desired consistency is reached (from chunky to smooth). If you don’t have an immersion blender you can use a food processor or blender, just be careful transferring the mixture as it is very hot.
  • Options:
    Serve immediately, YUM!
    Transfer to airtight glass containers and store in fridge until ready to serve (upto one week)
    Transfer to airtight glass containers and store in the freezer until ready to thawand serve (up to six months)
    Process into canning jars to use when desired (store up to 18 months)
    Enjoy!

How To Strip Your “Clean” Laundry

by Uncategorized,

Time to strip the laundry!

Several months ago a friend of mine told me about this apparently old-fashioned process called laundry stripping.  It's getting a lot of attention online but I confess I was pretty skeptical.  After all, I wash all our clothes, towels, and bedding in the best non-toxic laundry products available. 

I know there are no harmful chemicals in the wash.  But I was curious.  Plus there were a few items that just had a bit of an off smell, even though I "knew" they were clean.  Well, guess what?  Now that I've tried laundry stripping I totally understand why so many people are raving about it.

The very first time I tried it I couldn't believe what I was seeing.  I was both disgusted and fascinated at how very brown the water in the tub became. Even though I had just washed everything that was in there!  After the first trial run I became a fan and I've never looked back. Plus the items that get stripped smell so good!

 

When to strip

 

I have a large bucket that I keep in my laundry room.  When I have items that don’t smell great even after washing, they go in the bucket. When the bucket is full, I strip a load of laundry.

It is unbelievable how much gunk comes out of my “clean” laundry.  I was curious as to why this was and did a little research.  It turns out that even though we wash our fabrics, there can still be a buildup of bacteria and body oils that don’t come out completely. This happens even if you wash your clothes on a regular basis (and I do...I know you do too).  

 

How to strip your laundry

 

There are a number of different formulas out there.  Many of them use a mainstream laundry detergent that I can't use in my house due to some of the ingredients (surfactants, fragrances, and artificial colors among them).  So I did a little research and found this non-toxic version from my friends at My Green Fills (they said I could share it with you

  • 1 cap MyGreenFills Laundry Wash
  • 3 scoops of MyGreenFills Enzyme Stain Remover
  • 1/2 Cup Distilled Vinegar
  • 3 Tablespoons Borax
  • 3 Tablespoons Washing Soda (NOT baking soda)*
  • HOT, HOT, HOT water

Be prepared to watch your soaking water turn grey or even black depending on how much buildup is on your laundry. It’s best to do this with clean laundry.

  1. Put the hottest water you can stand into a bathtub. If you don’t have a tub you can use a large 10-gallon bucket but you’ll want to adjust the amounts – start with 2/3 of the above amounts
  2. Add the ingredients and swish to fully dissolve
  3. Add the clothes, dunking them in to make sure they are completely wet and mostly submerged
  4. Leave for 4 hours, stirring every 45-ish minutes
  5. Wring out the clothes
  6. Drain that nasty looking water out of the tub
  7. Wash your items in warm water with no detergent
  8. Run the items through the dryer as normal
  9. Be amazed!
  10. Repeat as needed

*Washing soda is different than baking soda.  While you can use baking soda in the wash, you cannot bake with washing soda.  It's stronger/harsher than baking soda.  If you're not used to having it in your laundry room you'll find it, usually on the bottom shelf, in the laundry detergent section somewhere near the borax.

what's in season: june

What’s In Season: June Produce Guide

by Uncategorized, ,

The month of June is the prelude to summer. And as we enjoy the long Memorial Day weekend, I couldn’t help but get excited with the fruit-dominated produce that will hit our favorite farm stand or farmer’s market in the coming days. 

We all have our fair share of fond summer memories. And mine was always built around the most beautiful fruits and vegetables available at the farmer’s markets and our CSA that can be turned into delicious dishes that I and my family enjoy.

Apricots

Apricots are grown throughout the warm regions of the world, especially in the Mediterranean.

They are low in calories and fat, a good source of vitamin A and C, and packed with antioxidants, fiber, and vitamins. These multiple benefits can promote eyes, skin, and even gut health. Not to mention that fresh apricots are a hydrating food. 

Apricots can be eaten fresh or cooked and can be preserved by canning and drying. Dried apricots are especially high in iron. 

Blueberrieswhat's in season: june

The Native Americans were the first to recognize blueberries as a versatile and healthful fruit. They used them for medicinal purposes, as a natural flavoring for food, or in pastries like pies and muffins. 

Blueberries boast many vitamins, including vitamin C, manganese, iron, plus dietary fiber, which is great at aiding digestion! 

Today they're hailed as “superfoods” because of their nutritional value. Fresh berries can be eaten fresh from summertime's harvest while dried ones make excellent flavorings such as sauces with tart lemon juice added in too!

CantaloupeCantaloupe

A relative of many varieties of melon, cantaloupe is probably the most versatile of them all. Its distinct light orange, juicy, and fragrant pulp has the right sweetness to be a savory snack or a refreshing dessert. It is low in calories (only 54 cal per cup) and high in beta-carotene and vitamin C. 

The easiest way to select the best one is by the smell of it. It must have a sweet and slightly musky scent, and the skin appears to have a raised netting around it. 

We love it wrapped in prosciutto as a delightful aperitif, or toss with some flax or pine nuts for salads, and even as a granita without sugar to enjoy its natural sweetness that the kids will love. Just like other melons, cantaloupe makes a refreshing agua fresca, perfect for those hot summer days.

Cherries

Cherries are eighth on this year’s Dirty Dozen list. I recommend that you choose organic whenever possible to avoid possible risks from pesticides. 

These delicious fruits are high in Vitamin C and offer a host of health benefits. It can speed recovery after exercise, improve sleep, and boost heart health.

The sweet and tart varieties can be eaten fresh as a healthy snack; incorporate them in baked goods or add the juice to sparkling water for a hydrating drink for summer!

CornCorn

Could corn get any more summery? We can’t deny the astounding difference between fresh corn and canned or imported ones. And with the anticipated surplus, you can also expect other varieties of heirloom corns to make it to our kitchen table. 

Corn is an excellent source of fiber, thiamine, folate and ranks low on the glycemic index when consumed in moderation. This healthy whole grain is so versatile that we can enjoy them in salads, soups, boiled, or grilled. Be sure to choose heirloom, sustainably grown varieties in order to avoid excessive pesticide and glyphosate exposure.

Kiwi

Also commonly referred to as simply kiwi, this fruit originated in China and was originally called Chinese gooseberry. At some point, it transitioned to New Zealand, where it was renamed Kiwifruit. From there, it traveled to California, where it is now a commercial crop.

Kiwifruits are very high in vitamin C, with just one small fruit providing 120% of your RDA. They have a lot of fiber and are also a good source of potassium, magnesium, and vitamin E.

Our favorite way to eat them is to simply cut them in half and scoop them out with a spoon, although kiwi pineapple smoothies are pretty tasty, and kiwi lime pie is a wonderful thing.  

Lettuce

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

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

Mangoesaugust produce guide

Mangoes are indigenous to southern Asia. They are packed with immune-boosting nutrients -- vitamin A, C, K, and E.

Just one cup of mango has 46 mg of vitamin C or 76% of what you should get per day.

Fresh, yellow mangoes are delicious when eaten plain. I love it as part of smoothies as well!

Peachesaugust produce guide

Peaches probably originated in China and spread westward through Asia and to the Mediterranean countries before finally reaching other parts of Europe. 

Peaches are a rich source of antioxidants that can help protect your body from aging or disease. Plus, they contain a good amount of vitamin A for eye health, especially abundant yellow-fleshed varieties! 

They are widely eaten fresh and are also baked in pies and cobblers.

Strawberriesaugust produce guide

As you know, strawberries top anew this year’s”Dirty Dozen” list of produce found with the most pesticides. Again, it’s best to buy these organic and wash them thoroughly before eating to avoid this. 

These delicious berries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. Reduced cholesterol, blood pressure, and inflammation are just a few of its health benefits. 

Furthermore, berries could help prevent spikes in blood sugar and insulin levels.

The fruits are commonly eaten fresh, baked, and preserved. 

Swiss Chardaugust produce guide

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

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

Swiss chard can be eaten raw in salads, sautéed, or served in soups.

Watermelonaugust produce guide

Watermelon is native to tropical Africa and cultivated around the world. 

Despite its high water content, it's surprisingly healthy with many nutrients such as lycopene and vitamin C! 

It can be eaten raw or preserved in pickles for a tasty twist to your typical condiment.

 Zucchiniaugust produce guide

Zucchini is a variety of summer squash. Although it is considered a vegetable, it is classified as a fruit.

It is particularly high in vitamin A and offers several health benefits — from healthy vision to healthy digestion. 

Zucchini is versatile and eaten raw or cooked in stews, soups, salad, and even chips

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

Sources

https://fdc.nal.usda.gov/?fbclid=IwAR12XriudBBfXEAN2uHXdyeVOm1jHH7X2mgY2Z8qrpT-mrxAoW2Biyd57b4

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

https://www.webmd.com/food-recipes/cantaloupe-health-benefits

https://www.medicalnewstoday.com/articles/287710

https://www.nutritionvalue.org/Squash%2C_raw%2C_all_varieties%2C_summer_nutritional_value.html

https://www.healthline.com/health/diabetes-corn#corn

https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=301

https://www.nutritionvalue.org/Potatoes%2C_raw%2C_flesh_and_skin_nutritional_value.html

 

https://www.healthline.com/nutrition/foods/blueberries#downsides

 

https://www.webmd.com/food-recipes/health-benefits-oranges


Strawberry Sheet Pan Cakes

by baking, breakfast, fruit, pancake, Uncategorized, ,

Who doesn’t love pancakes?  An amazing breakfast food that’s so popular people sometimes makes it for dinner.  It can be a pain, however, to stand over the oven pouring, flipping, and preparing pancakes; especially if you’ve got a crowd to feed.  This twist on a traditional stovetop pancake makes cooking time super easy. Plus everyone can sit down to eat together instead of leaving the cook standing at the stovetop flipping stacks for everyone else.

Strawberry Sheet Pan Cakes

Print Recipe
Prep Time 10 minutes
Servings 4

Ingredients
  

  • 2 tablespoons butter, organic or from grass fed cows
  • ½ large ripe banana
  • 1 cup rolled gluten free oats
  • 1¼ cup unsweetened almond milk (link below)
  • 1 tablespoon pure maple syrup (+ extra for serving) (link below)
  • 1½ teaspoon baking powder
  • 1 teaspoon vanilla extract (link below)
  • 2 teaspoon ground cinnamon
  • 2½ cups organic strawberries, sliced and divided

Instructions
 

  • Preheat oven to 375°F
  • Grease a small, rimmed baking sheet with 1 tablespoon butter
  • In a high-powered blender or a food processor, combine the remaining butter, banana, rolled oats, almond milk, maple syrup, baking powder, vanilla extract, and cinnamon, blending until smooth
  • Pour the batter onto the greased sheet pan and top with one cup of strawberries
  • Bake 20-25 minutes until the batter slightly puffed up, golden brown around the edges, and the center is set
  • Remove from the oven, let cool 10-15 minutes before slicing
  • Serve immediately with additional maple syrup (warmed is fabulous) and the remaining strawberries
    Enjoy!

Notes

Unsweetened almond milk
Maple syrup
Vanilla extract

Canning 101: A Guide To Preserving

by food storage, ingredients, jelly/jam, pickles, Uncategorized

The basics of canning and where to get canning supplies

From toilet paper to flour, to Dr. Pepper, the COVID-19 pandemic has set off a series of unfortunate events that resulted in product shortages worldwide. 

The latest coronavirus shortage? Canning supplies.

According to an article in the Washington Post, the popularity of this “pandemic-fueled pastime” is leading to a shortage of jars, lids, and other canning supplies. 

If you’re interested in the art of canning, here’s how to get started and where to get your materials. 

Getting Started: The Three Canning Methods

There are three canning methods: water bath, pressure canning, and dry canning. Knowing the difference between the three processes will help you can the food you want to preserve correctly.

Water bath

Water bath is a low-temperature canning process ideal for high-acid food and recipes. It works by having the jar submerged into a stock pot filled with boiling water and “bathed” for a period of time. 

The rationale behind water bathing addresses several factors--the temperature achieved  (100 C or 212 F) can kill off yeasts, molds, and bacteria that cause spoilage; the seal prevents air or any bacteria from re-entering the jar; and will drive the acid into the food to permeate thoroughly and prevent the growth of the bacteria.

Although tomatoes, for instance, are considered an acid food, some are known to have pH above the required level. Remember that the lower the pH, the higher the acid. It can be lowered and safely processed in a boiling-water canner to incorporate the correct acid measure. 

Here are other food and recipes ideal for this process: 

  • Jams, jellies
  • Pickles, relishes
  • Tomatoes, salsa
  • Chutneys, sauces,
  • Vinegar, condiments

Pressure canning

Pressure canning is a high-temperature canning process ideal for preserving low-acid food. Using a pressure canner (no it’s not the same thing as a pressure cooker) kills food-borne bacteria because it reaches 240 degrees F and forms a vacuum seal to prevent spoilage.

The basic rule is all low acid food must be processed in a pressure canner, not in a boiling water bath, to kill botulism bacteria that can be eliminated by temperature hotter than the boiling water. 

This technique is required to preserve foods and recipes like:

  • Vegetables
  • Soup
  • Meat, poultry, seafood
  • Low acid salsa - like peach or pineapple
  • Chili

Dry Canning

Dry canning is also a preservation method. Done by placing the jars in a heated oven, usually at 200 degree F. You’ll know the jars are sealed when they “pop”, like in traditional canning. 

As the name implies, it is only for food with a moisture content of under 10 percent, as greater than the recommended moisture may cause bacteria to thrive. 

The heat from the sealed jar kills any insects that might be present and secures the jars just like water bath and pressure canning do. 

This method works well with the following dry goods:

  • Dry beans
  • Grains
  • Pasta
  • Rolled oats
  • Dehydrated products 

What you’ll need

While canning is a good way to preserve an overabundance, it does require an investment in supplies.Here are some of the materials I personally recommend:

This is a 5-piece canning tool set of great value. What I love about this is it comes with magnetic lid lifter and bubble remover that I find very useful.

Most canning kits come with a plastic funnel. Pouring hot liquids into plastic is not a good idea. Although glass funnels are available they’re a little more fragile than the metal ones.

You should use this if you’re going to make applesauce and grape jelly. This makes it super easy to make grape jelly without worrying about the skins. 

Just throw everything in there and then run it through the strainer. A cone strainer is perfect for baby food, sauces, and purees. It also does a bang-up job on mashed potatoes.

  • Wide-mouth jars

I have come to prefer wide mouth jars. They’re easier to fill, empty, clean, and just seem more versatile. It’s a personal preference. Buy some of each, and see what you like best.

You can NOT can in a pressure cooker! Only in a pressure canner. That includes your Instant Pot. Unless it’s one of the newer ones that actually has a pressure canning feature. 

And, PSA, old fashioned recipes that say you can water bath green beans if you do them long enough are not, according to online resources, correct. You run the risk of botulism and other toxins. Please be safe, and use the right tools for the job.

Where to get your supplies

There’s a bit of controversy in the home canning realm about reusing commercial jar lids. The official USDA position on that is that it is not safe, and you cannot guarantee a good seal. For the few pennies that it costs to buy lids, I believe it’s worth it to get a good seal by purchasing new lids.

Canning Recipes

In addition to my much-loved and tattered copy of the Ball Blue Book, these are my favorite cookbooks on preserving and canning:

Are you excited to start your “pandemic canning”? I would love to see it! Please use the hashtag #theingredientguru or tag me @theingredientguru on Instagram so I can follow your canning journey. You can also share this article with your family and friends to help them get started. Enjoy!

Want more preserving books? Check out these..

Sources

Andress, Elizabeth. “History, Science and Current Practice in Home Food Preservation.” Webinar. 27 February 2013. At 1:20:30. Accessed September 2020.

National Center for Home Food Preservation http://www.uga.edu/nchfp/how/can_home.html

How to Can Anything http://www.pickyourown.org/allaboutcanning.htm

Canning & Freezing http://lancaster.unl.edu/food/foodpres.shtml

PickleThis.Com http://picklethis.com/

Canning Info Warehouse (pressure canning) - http://canninginfowarehouse.com/Pressure.html

Understanding Lipoprotein (a)

Understanding Lipoprotein (a)

by health, Uncategorized

[Note: This post is to help you better understand Lipoprotein (a). It is in response to this letter written April 3, 2020, by Sotirios Tsimkias, M.D., who is the Director of Vascular Medicine, Division of Cardiology and the University of California, San Diego, School of Medicine]

You’re probably familiar with cholesterol testing. You know, that standard blood test where they look at your cholesterol, LDL, HDL, and triglycerides. And you have been told that LDL is the “bad” cholesterol so you want less of that in your system while the HDL is the “good” cholesterol and you want more of that. So why are we now talking about LP(a) and what is that anyway?

What are lipoproteins?

The L in LDL and HDL stands for lipoprotein. Low-Density Lipoprotein or High-Density Lipoprotein. But it turns out there’s more to the story than that.  Lipoproteins are made up of protein and fat. In the LDL category there are actually subtypes of lipoprotein. These other lipoprotein particles are a better indication of  risk factors for cardiovascular health issues. But your doctor may not automatically test these when looking at your cholesterol levels and cardiovascular risk factors. This is unfortunate because it turns out you can have “normal” cholesterol levels and yet still have a heart attack if your lipoprotein particle numbers are elevated.

Types of lipoproteins

There are several subtypes which are variants of LDL. These lipoprotein particles (LPP), according to the National Cholesterol Education Program (NCEP), are potential risk factors for cardiovascular disease. Giving more detail than a typical cholesterol test, when you look at LPP the test measures the size, number, and distribution of  different lipoproteins including:

    • Small, dense LDL – these can easily form plaque and also oxidize easily
    • LP(a) – this is a small, dense particle that may be involved in forming blood clots
    • Remnant Lipoprotein – this particle appears to be a building block for plaque while at the same time having the same density and makeup of plaque
    • HDL2b – this show how well the body removes excess lipids

Looking more closely at LP(a), also referred to as apolipoprotein (a), there are a number of studies which indicate that elevated levels of LP(a) can increase the risk for stroke, atherosclerosis (arterial plaque buildup), and coronary heart disease. And it turns out that commonly used statin drugs may not help to lower LP(a) levels. As noted above, you can have a “normal” cholesterol and yet have elevated lipoprotein particles which can constitute a risk factor for heart disease, stroke, and other cardiac health issues.

How to test lipoprotein particles

Instead of testing only the core cholesterol factors it may be beneficial to ask your doctor to include more detailed measures and to look at your lipoprotein particles. There are a number of companies which do this testing. It is commonly available through LabCorp, Quest Diagnostics, Boston Heart Diagnostics and others. Your doctor simply needs to request it. This is a fasting lab so you will be required to avoid food and water for at least 12 hours before testing.

Holistic support for LP(a)

Although having a high LP(a) level is something to be taken seriously, there are things that you can do holistically that may help lower these levels. 

Increase antioxidants

Higher antioxidant levels have been found to be helpful for overall wellness and may help to lower Lipoprotein (a) levels. One way to increase antioxidant levels is to do a C Calibration Protocol using a buffered vitamin C powder (my preferred brand is Potent C Guard by Perque):

  • Begin first thing in the morning with a level half-teaspoon dissolved in 1-2 ounces of water every 15 minutes.
  • If after four doses there is no gurgling or rumbling in the gut, you should double the initial dosage and continue every 15 minutes
  • Continue with these instructions at the proper time intervals until you reach a watery stool or an enema- like evacuation of liquid from the rectum
  • Calculate 75% of the total ascorbate you needed to induce the flush. This is your daily dose. Divide this amount into 4 and take four times per day

Omega 3 fatty acids

It’s also important to make sure that you are getting appropriate amounts of Omega 3 fatty acids.  This can be done through supplementation.  If you’re going to take supplements however you want to make sure that you read the label to ensure that you are getting cold-water fatty fish, not less beneficial fats. The cold water fatty fish include salmon, sardines, anchovies, herrings, cod, mackerel, and tuna. You also want to avoid any negative ingredients such as soybean oil, sugar, or corn starch.

In addition to supplementing your omega-3, consider adding nourishing whole food choices: cold-water fatty fish (at least twice a week), walnuts, flax seeds, chia seeds, hemp seeds, and egg yolks.

Yes, you can have egg yolks. Studies have shown that consuming cholesterol does not heavily influence serum (blood) cholesterol levels.

For those who may not be used to eating sardines here’s a recipe for sardine pate which I’ve heard is very good (remember I can’t eat them due to a true food allergy so ymmv). Paleo Sardine Pate by Kelly Bejelly

Vegetables

If you're like most people you know you should eat more vegetables than you really do. This is not one of those health tips that we want to ignore. Eating veggies is definitely good for you and great for your heart.  Some delicious vegetables which are good to help support better lipoprotein levels are:

    • Dark leafy greens (mustard greens, Swiss chard, dandelion greens, kale, spinach, etc)
    • Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
    • Tomatoes
    • Colorful root vegetables (carrots, beets, sweet potatoes, yams)

Food journaling

The following are appropriate serving sizes for the foods referenced above. Food journaling can be a good way to monitor how much and when you are eating so you can build your nutritional plan to incorporate more healthy foods into your diet.  It's also a great way to see where you might be having just a little more of the unhealthy stuff than you really realized.

Leafy Greens – 3-4 cups per day

Colorful veggies – 2-3 cups per day

Complex Carbs – 2-3 medium root vegetables

Exercise

Let’s not forget exercise. Your heart is a pump, moving blood around the body. If you’re just sitting around on the sofa how hard does it have to work? [tip: not that hard]

We are meant to be in motion and physically active. Running, jogging, brisk walks, bicycling, swimming, or even weight lifting are all good forms of physical exercise.  That can help to support beneficial lipoprotein levels. Aim for a minimum of 30 minutes of physical activity 4 times per week.

More information

For more information about cholesterol and a functional viewpoint

Sources

 

Fernandez, Maria L. “Rethinking Dietary Cholesterol”. Curr Opin Clin Nutr Metab Care. 2012 Mar; 15(2):117-21

Kamstrup PR, et al.”Lipoprotein(a) and risk of myocardial infarction–genetic epidemiologic evidence of causality”. Scand. J. Clin. Lab. Invest. April 2011 71 (2): 87–93.

Nordestgaard BG, et al. “Lipoprotein(a) as a cardiovascular risk factor: current status”. Eur. Heart J. December 2010 31 (23): 2844–53.

Smolders B, et al.”Lipoprotein (a) and stroke: a meta-analysis of observational studies”. Stroke. 2007. 38 (6): 1959–66.

 

sprout nuts and seeds

The Easy Way To Sprout Nuts And Seeds

by health, nuts, snacks, Uncategorized

Why Sprout Nuts and Seeds

Nuts are one of the healthiest and nutrient-dense foods. They are known to contain high levels of key minerals such as calcium, iron, omega 3 fats, and vitamin E. Studies have shown that consuming nuts may also help fight various conditions such as cancer, heart disease, Alzheimer’s and depression.

Although rich in many nutrients, they have a mechanism that makes it rather hard for the human body to absorb these items. Enzyme inhibitors and toxic substances such as goitrogens and phytic acid make it hard both to digest and take up the nutrients contained in the nuts and seeds.

Fortunately, there’s a simple and natural way to get rid of these substances. Sprouting, sometimes referred to as soaking softens and readies the nuts or seeds for germination. When they are sprouted it forces them to get shed the phytic acids and other protective substances that ensure their survival but inhibit nutrient absorption. It also gives a little bit of a nutrient bump due to the sprouting activity.

It is, therefore, really important to soak and sprout nuts and seeds before consuming them in order to get the most nutrition possible out of them.

Once soaked, the nuts make the perfect snack or addition to your smoothies. They are also great for making nut-butters which are a great snack when added to sliced apples or pears, on celery, or used in a wide variety of recipes.

How to Sprout

Sprouting the nuts and seeds is quite simple.  All you need is a glass jar, some sea salt, water, and the nuts or seeds you want to sprout. If you're using a quart jar you can make 4 cups, a pint jar will yield 2 cups.  For ease of use, it's best to get wide-mouth canning jars.

The nuts and seeds need to be raw, unroasted, and unsalted in order for this process to work.  I do not recommend mixing the nuts and seeds together, even if they require the same amount of time for soaking. Personally, I find it better to soak each one individually. If you want to turn them into a trail mix or use them combined you can do that after they have been sprouted and dried.

Simply put the nuts in the jar, add two teaspoons of sea salt, fill it up with water and leave to soak for the required period of time.

How long to soak for sprouting

Every nut or seed has a different soaking period. Here’s a chart to help you understand the timing needed to soak each different kind.

  • Almonds – 8 to 12 hours
  • Brazil nuts – 8 hours
  • Cashew nuts – 2 to 3 hours
  • Hazelnuts (filberts) – 8 to 12 hours
  • Macadamia nuts – 2 hours
  • Pecans – 4 to 6 hours
  • Pistachio nuts – 6 to 8 hours
  • Pepitas – 8 hours
  • Sesame – 8 hours
  • Sunflower seeds (no hull) – 2 hours
  • Walnuts – 4 to 8 hours

Once you have removed the seeds and nuts from the water, you can dry them; the best way is to use a dehydrator or oven. If you opt to use the oven, set it at 150F and let the seeds and nuts dry for 12 to 24 hours. Make sure that they are completely dry before removing them. For the dehydrator, it depends on how well yours works, if you have a manual you can check it for recommended drying times.

It is important to note that not all seeds can or should be sprouted. In particular, avoid sprouting chia seeds, hemp seeds, flax seeds, and pine nuts.

Nutrients in nuts

Different nuts have different nutrients making it a good idea to snack on a variety rather than just one or two.  I find that a quick and easy trail mix is 3 parts nuts, 2 parts seeds, 1 part dried fruit.  Mixing different nuts and seeds gives you a tasty treat and a nutritional boost.

For those who really want to know:

  • Acorns – highest in manganese
  • Almonds – highest in manganese and vitamin E
  • Beechnuts – highest in manganese
  • Brazil nuts – extremely high in selenium, also a great source of manganese, phosphorus, and magnesium
  • Cashews – highest in copper, but also a good source of magnesium and tryptophan
  • Chestnuts – (European) highest in manganese
  • Hazelnuts – (also called filberts) very high in vitamin E and a good source of B vitamins
  • Hickory nuts – very high in selenium, also high in magnesium, thiamin, and copper
  • Macadamia nuts – very high in selenium and thiamin, also high in copper and magnesium
  • Peanuts – not a nut, they're actually a legume, a good source of manganese and tryptophan
  • Pecans – very high in manganese, also high in copper and thiamin
  • Pistachio – very high in B6, a good source of manganese, copper, phosphorus, and thiamin
  • Walnuts – very high in omega 3 fatty acids and a great source of manganese

Recipes

Soaked/Sprouted Nuts

Raw nuts are best but for optimal nutrient density, you can boost the nutrition by soaking them.  This breaks down the phytic acid coating, an enzyme that protects the nuts until they're ready to sprout but inhibits our ability to absorb nutrients. When soaking or sprouting the nuts you remove this phytic acid coating which makes the nutrients more bioavailable. Soaking/sprouting couldn't be simpler:
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Ingredients
  

  • 4 cups of nuts
  • 2 teaspoons sea salt
  • water

Instructions
 

  • Place nuts in a quart jar, add salt, and fill with water
  • Let soak overnight
  • Drain and then dry in dehydrator or oven set at 175ºF 12-24 hours or until completely dry.

3-2-1 Trail Mix

One of my favorite ways to eat nuts is to make my 3-2-1 Trail Mix. This is a great nutrient dense snack (especially if you soak the nuts and seeds ahead of time) and perfect for on-the-go or anytime you need a quick protein boost.
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Ingredients
  

  • 3 parts raw nuts (soaked/sprouted preferred)
  • 2 parts raw seeds (soaked/sprouted preferred)
  • 1 part dried fruit

Instructions
 

  • Be sure to look for dried fruit that does not have added sugar, sulfites, or other preservatives

Crock Pot Roasted Nuts

Crockpot is a brand name that has become a common usage term. They're all slow cookers and in my opinion they're one of the best kitchen devices you can own. I wanted to share another great use for your crockpot, seasoned nuts. 
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Ingredients
  

  • 4 c. raw soaked nuts
  • 1/2 C. melted coconut oil
  • seasonings

Instructions
 

  • Cook on low for 2-3 hours, stirring every 30 minutes, with the lid off
  • When done turn off the crockpot and let the mixture cool completely in the crock before jarring up
  • How you season them is up to you.  I have a couple of mixes that I like but feel free to go ahead and make up your own.
    1 T. Penzey's taco seasoning + 1/2 t. hot sauce or 1 t. red pepper flakes
    1 T. tamari sauce + 1/2 t. garlic powder + 1/4 t. sea salt
    1 T. curry powder + 1/2 t. ground cinnamon
    1 T. sucanat + 2 t. ground cinnamon + 1/4 t. nutmeg
    2 t. vanilla + 2 t. sucanat + 1/2 t. pumpkin pie spice
Sources
  • https://www.fastachi.com/nuts_health_benefits
  • https://www.foodmatters.com/article/the-benefits-of-soaking-nuts-and-seeds
  • Shahidi, Fereidoon, et al. 8 Almond and Almond Products: Nutraceutical Components. Tree Nuts: Composition, Phytochemicals, and Health Effects (2008): 127.
  • Vinson, Joe A., and Yuxing Cai. Nuts, especially walnuts, have both antioxidant quantity and efficacy and exhibit significant potential health benefits. Food & function 3.2 (2012): 134-140.
  • Yadav, Mukesh, et al. “Medicinal and biological potential of pumpkin: an updated review.” Nutrition research reviews 23.2 (2010): 184-190.
lacto-fermented condiments

Be Prepared To Make Condiments

by lacto-fermentation, preparedness, preparedness, preserving, Uncategorized

Preparedness is a big topic these days and many people are looking at purchasing packages of food that are good for long term storage. The biggest challenge with pre-made prepared foods is all of the chemicals and additives that are in them. Of course, making a list of foods to have on hand for those times when you need it is important. But when you're putting that list together consider skipping the condiments.

Making condiments

I'm not saying don't have condiments on hand. However, I do believe it's better to know how to make your own condiments. This way you'll have them on hand fresh and tasty, plus you'll avoid all the negative ingredients found in many condiments. And truthfully even those without too many harmful additives don't last that long. By knowing how to make your own condiments and having a few simple, easy to store ingredients on hand you'll always have delicious, nourishing condiments available.

You'll need to remember that when fermented the condiments may have a slight bubble to them or may seem to separate slightly. They may also have a slightly tangy smell. Do not eat them if they are fuzzy, discolored, or smell really bad/moldy.  If you've done it right, this should not happen.

Needed ingredients

When making lacto-fermented condiments you start with a basic condiment recipe. Then you add some sort of liquid that helps with the fermentation process.  The two best options are whey, the liquid that's left over from making yogurt, or the liquid you have when you make homemade sauerkraut.  You often have quite a bit of either of these left over after making the item. You can store it in a jar in the fridge until you need to use it to make recipes like these condiments below.

Lacto-fermented Ketchup
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Ingredients
  1. 6-ounces organic tomato paste (one small can)
  2. ½ c. whey (strained from yogurt or made from starter)
  3. 1-2 tablespoons whey
  4. 1/4 cup apple cider vinegar (raw & unfiltered)
  5. 1 tablespoon honey
  6. 2 teaspoons molasses
  7. ½ teaspoon of sea salt
  8. ½  teaspoon onion powder
  9. ½ teaspoon garlic powder
  10. generous pinch each allspice, cloves, and nutmeg
Instructions
  1. Blend all ingredients (except 1-2 T. whey) together in a food processor until well combined
  2. Place in a jar and top with 1-2 tablespoons of whey to cover completely
  3. Cover jar and let sit at room temperature for 2-3 days
  4. After fermenting store in the refrigerator
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

Quick and Easy BBQ Sauce
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Ingredients
  1. 1 cup ketchup (see above)
  2. 2 tablespoons mustard (see below)
  3. ½ cup honey
  4. 1 ½ tablespoons molasses
  5. ½ teaspoon sea salt
Instructions
  1. Mix all ingredients together in a sauce pan and heat gently until just under a boil
  2. Remove from heat, cool and jar
  3. Store in the refrigerator
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Lacto-fermented Mustard
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Ingredients
  1. ½ cup mustard seeds
  2. ½ cup sauerkraut brine (leftover/filtered from live kraut)
  3. 2 tablespoons apple cider vinegar (raw & unfiltered)
  4. 1 clove garlic, minced
  5. 1 tablespoon honey
  6. ½ teaspoon sea salt
Instructions
  1. Blend all ingredients in a food processor
  2. Place in a jar, cover, and let sit at room temperature 1-2 days
  3. Store in the refrigerator
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

Lacto-fermented Mayonnaise
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Ingredients
  1. 1 egg
  2. 1 cup olive oil, divided
  3. 11⁄2 teaspoons mustard powder
  4. 1 teaspoon sea salt
  5. 3 tablespoons tarragon vinegar (can substitute white wine vinegar and a few fresh tarragon leaves)
  6. 1 tablespoon whey
Instructions
  1. Place the egg, 1⁄4 cup oil, mustard, and salt into a container
  2. Blend well. (A stick blender is the best tool for this.)
  3. When well blended, drizzle in another 1⁄4 cup olive oil and blend well again.
  4. Add the tarragon vinegar; blend well
  5. Slowly add the remaining olive oil and blend well
  6. Gentle blend in whey until completely incorporated
  7. Place in a jar, cover and let sit at room temperature for 8 hours
  8. Store in refrigerator
The Ingredient Guru, Mira Dessy https://theingredientguru.com/
Olive Oil Dressing/Marinade
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Ingredients
  1. 3 cups organic extra virgin olive oil
  2. 1/4 Cup  apple cider vinegar  (raw & unfiltered)
  3. 3 tablespoons dry oregano
  4. 2 tablespoon dry basil
  5. 2 tablespoons dry parsley
  6. 2 teaspoons sea salt
  7. 1 teaspoon garlic salt
Instructions
  1. Blend well in a blender
  2. Store in the refrigerator
Variations
  1. Add ½ cup mayonnaise to make a creamy dressing
  2. Add ¼ cup mustard and substitute 1 clove fresh garlic for the dried
  3. Add ½ cup ketchup, 1 teaspoon paprika and substitute red wine vinegar for the apple cider vinegar to make a Catalina dressing
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

Food Facts For Migraine Health

by health, ingredients, testing, Uncategorized

Migraines are more than just a severe headache. They often tend to be made up of several symptoms including:

  • pain or throbbing of the head, forehead, neck or stomach
  • visual aura
  • dizziness
  • nausea or vomiting
  • sensitivity to smell, sound, or light
  • sensitivity to touch or weight of clothing or blankets
  • tingling or numbness of hands, feet, or face (sometimes only on one side of the body)

Symptoms may not be the same from episode to episode and the length of an episode can vary from several hours to several days. There are a wide variety of triggers however food and food-based ingredients tend to be a big culprit. Below are four different categories of migraine triggers that may have to do with what you are eating or drinking. We'll discuss each of the categories below, at the end of the article we'll share a strategy for monitoring

Food Triggers

One potential trigger for migraines can be a sensitivity to or inability to properly process certain foods. These often include fermented or aged foods including:

  • alcohol
  • cheeses
  • chocolate
  • citrus
  • shellfish
  • caffeine
  • MSG
  • “natural flavorings”
  • or preservatives such as nitrates, nitrites, and sulfites

About Tyramines

Another potential trigger for migraines can be tyramine, a trace element from the amino acid tyrosine. It functions as a catecholamine releasing agent (the catecholamines are neurotransmitters in the brain, norepinephrine, epinephrine, and dopamine). Foods that are high in tyramines include:

  • bananas
  • avocados
  • beer
  • cabbage
  • sour cream
  • yogurt
  • most cheeses
  • soy products – soy sauce, soy bean paste, tofu, or natto
  • sauerkraut
  • pineapples
  • eggplants
  • figs
  • red plums
  • raspberries
  • peanuts
  • brazil nuts
  • coconuts
  • yeast
  • cacti
  • processed meats (lunchmeat, sausages, canned fish, etc).

Reduce Refined Sugars

Sugar can be highly inflammatory; consuming high levels of sugar and simple, or highly refined, carbohydrates can negatively impact blood sugar levels. When this happens the body releases insulin which in turn causes a drop in blood sugar. This cycle, sometimes referred to as a blood sugar roller coaster, can be a potential link to headaches or migraines. Learning to understand where sugar hides in the diet can be key to managing your blood sugar levels and possibly have a positive impact on your migraines.

Healthy Hydration

For many migraine sufferers dehydration can be a trigger. Making sure that you are getting proper hydration is an important part of migraine health. To figure out how much hydration you need calculate body weight. Divide that in half for the number of ounces needed to be properly hydrated. Divide that number by 8 to get the number of cups of fluid.

Take that number, divide it by four and then set a “hydration alarm” approximately every two hours. When the alarm goes off set your liquid in front of you with the goal to drink it before the alarm goes off again. Remember that this does not mean plain water. Too much water is not healthy either. Hydrating foods such as soups, herbal teas, and food with lots of liquid (like watermelon) all count towards a daily hydration goal.

Be Mindful of Micronutrient Status

Nutrient deficiencies are a possible trigger for headaches which may or may not include migraines. And in addition to eating a highly processed diet, or a diet that is low in nutrient density, taking certain medications can deplete nutrients, potentially adding to the issue. Working with a medical or nutrition professional who can order appropriate testing to check your micronutrient status would be helpful.

Food Changes

Because there are so many different foods that are highly linked to migraines, one way to possibly support reducing migraines is to remove them. But while removing whole foods can be helpful, it's important to know that some processed foods can contain hidden ingredients that can be migraine triggers . And because many of these ingredients are used in a wide variety of items, this makes reading the labels, understanding these ingredients, and avoiding them an important part of your migraine wellness plan.

Monitoring your headache/migraine activity while avoiding triggering food groups can help you more clearly identify which ones may causing your issues.

Using a food journal can be a good way to do this. As you build a complete picture of your food-based migraine triggers and change your diet this should help to reduce your episodes. It's important that if you are working with a doctor and/or nutrition professional to help you resolve your migraine issues you let them know about these changes.

Learn More: Join the Migraine Management Masterclass

Join and unlock exclusive access to the Migraine Masterclass as part of your subscription to the The Kitchen Table community! Whether you're personally dealing with migraines or supporting someone who is, this masterclass offers invaluable insights and practical strategies to alleviate chronic headaches. Don't miss out on this opportunity to gain expert guidance and take control of your migraine health!

Sources

Keith Rowe. “Meds That Can Deplete Nutrients: Do You Take Any of These 8 Meds?” BrainMD Blog, 21 Nov. 2022, brainmd.com/blog/medications-that-can-deplete-nutrients/.


NutritionReview.org. “A Practical Guide to Avoiding Drug-Induced Nutrient Depletion.” Nutrition Review, 22 May 2019, nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/.

lotus flower - meditation tips

Ten Tips For Meditation Newbies

by gratitude, habits, health, meditation, Uncategorized,

Why meditate?

Meditation, especially mindfulness meditation, is getting a lot of attention these days.  As people begin to really understand and accept the idea of a mind-body-wellness connection, this practice is becoming more popular. And studies show that meditation has a wide range of health benefits:

  • reduces stress
  • reduces anxiety
  • increases focus
  • improves self-awareness
  • may help with memory
  • may help reduce addiction and addictive behaviors
  • improves sleep
  • has been shown to help reduce pain

Getting started

Many people can be hesitant or nervous about starting a practice. That’s because most people equate meditation with sitting still for hours, possibly in lotus position (if your knees bend that far), hands in a mudra position, all while chanting Om and clearing your mind of all thought. While that can, as does, work for some people, for many other’s that simply isn’t going to cut it.

We tend to forget that we are all bio-individual human beings.  Mind and body. So just as one particular diet is not going to work for every single human on the face of the planet, there is no one single meditation practice that works for everyone either. It’s important to find a practice that works for you, that means one that you are comfortable with and are willing to continue to practice.

Meditation is not meant to be overwhelming. It can be simple and enjoyable. It can even be something simple like a gratitude practice one to two times per day. If you want to start or improve your meditation practice without stress, however, there are a number of things you need to know. Getting a good start will help you enjoy the process of learning, support you while you find what works for you, and increases your ability to maintain a balanced meditation practice.

Tips for meditating

  1. Start slow Most people seem to think that they need to jump into an extensive practice, meditation for 30 minutes or an hour at a time. It’s better to begin and develop a practice, even a short one, that you can stick with. Starting with even as little as two to three minutes can be a good start. And you’ll feel so good about it that you’ll want to continue.
  2. Stretch first Especially if you’re new to a meditative practice, sitting or lying still, even just for a few minutes, can get, well, a bit fidgety. If you move your body first, stretching, bending, even just jumping in place if that’s what you need to do, you’ll be much more likely to clear your energy enough to be able to be calm for your practice.
  3. Remember to breathe Sometimes the easiest way to get started is to simply focus on your breath. Breathing helps you maintain awareness and connects you to the present. It also allows you to focus on breathing deep into the belly for full relaxation and oxygenation.
  4. Counting helps If you’re having a hard time focusing on your breath you can add a simple counting practice which has the added benefit of creating just a little more awareness.  One popular method is called box breathing. This is where you breathe in for a count of four, hold your breath for a count of four, breath out for a count of four, hold your breath for a count of four.  Repeat.
  5. You’ll still have thoughts Clearing your mind of all thought is extremely difficult. Instead of trying to not think, simply let your mind float. When you have thoughts come up, and they will, acknowledge them. Don’t focus on them thought, simply recognize that they are there and then return your focus to your breath..
  6. Get comfortable You are not required to bend yourself into a pretzel shape in order to achieve some sort of meditative nirvana. If you’re doing a still meditation (which is what most people start with), simply sit or lie comfortably.  Adjust your body to make sure you don’t feel cramped or crooked. Rest your hands comfortable, at your sides, on your belly, on your lap, whatever works for you. Making yourself comfortable first means you won’t get distracted from your practice by discomfort in your body.
  7. Use a timer Especially in the beginning, the temptation is to keep cracking open your eyeballs to peek and see how much time has passed.  Yes, even if you’re just meditation for two minutes.  If you’re not used to it, two minutes can be a long time.  A timer allows you to let go of that concern because once your time it up it lets you know.  You may find yourself surprised at how quickly the time passes when you don’t have to worry about it.
  8. Try meditating multiple times per day By trying different times of the day you’ll find the time that works best for you.  You’ll probably also discover that, especially in the beginning, it’s easier to do 3-4 mini sessions while you work your way up to a longer one. s
  9. Be patient Like anything new, in theory, it would seem that it should be really easy to meditate.  Especially if you’re only doing it for a few minutes. But we’ve become conditioned to always being busy, especially with technology and our always-on social life. It takes time and effort to break this habit. Be kind to yourself, be patient and know that you will get there.
  10. Keep it up Make it a habit to set aside time every day for meditation.  The more you do this the more you’ll come to appreciate the restful break from our overscheduled and busy lives that meditation provides. Don’t push yourself to move too quickly. Simply acknowledge that you are building a new skill, and that takes time.

Bonus tip

Unless you’re using one of the meditation apps listed below, be sure to turn off your cellphone so that you are not interrupted while you’re trying to meditate. Even if you are using an app, set it to do not disturb so that you won’t be in the middle of a session when your phone goes off.

Meditation resources

There are a number of resources out there that can help you as you learn to build your practice. These include meditation apps and books. Don’t forget to invest in a comfy pair of yoga pants, and maybe even a yoga mat or a zafu meditation pillow, if you’re going to do a more traditional style of meditation.

Beyond Meditation: Making Mindfulness Accessible for Everyone

This book is an essential resource for anyone seeking to understand the effect mindfulness has in one’s life journey. It is filled with practical techniques, guided meditations, stories, and other nuggets of wisdom that can help ease your journey through the world. 

Read

The beauty of meditation is how many different ways there are to practice it and how easy it can be. By incorporating a meditation practice into your life you'll achieve both physical and mental benefits. Using the tips and resources listed above you’ll become skillful at this wonderful practice, developing a healthful habit that you can enjoy for the rest of your life.