Category Archives: vegetables

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.

oxalates from green smoothie

Oxalates From Your Green Smoothie

by drinks, vegetables, ,

That green smoothie may not be as healthy for you as you think it should be. Sure, everyone’s posting delicious pictures of their green smoothies and sharing how wonderful they feel since they’ve started making one every day. 

But if you are among those that are sensitive to oxalates or has a tendency to develop kidney stones, oxalate-rich foods, no matter how healthy they are, may not be the right choice for YOU.

Kidney stone issues have increased by 37% in the past 20 years. About 11% of men and 6% of women in the US will have kidney stones at least once in their lifetime.  Of those who have suffered from kidney stones, approximately 75% are calcium oxalate stones.  

Oxalic Acid and Oxalate

Oxalic acid is an organic compound found in many plants. In plants, it is usually bound to minerals which form oxalate. Oxalates or oxalic acid are used interchangeably in nutrition science. 

Examples of plant foods with high amounts are spinach, beet greens, beet roots, Swiss chard, rhubarb, and many nuts. Yes, those are all foods that can be great for your health. However just because they're supposed to be a healthy choice doesn’t necessarily mean it is right for you. Since adding greens to our diets is supposed to be beneficial and there are many Green Smoothie Cleanse recipes out there, let’s focus on the greens.

Health Benefits of Greens

Greens are packed with vitamins, minerals, antioxidants, phytonutrients, and fiber. Additionally, they have very little carbohydrates, sodium, or cholesterol. Studies have shown that eating even two to three servings a week may lower your risk of stomach, breast, and skin cancer. In addition, they have also been shown to reduce the risk of obesity, heart disease, high blood pressure, and mental decline. Why not add them to your morning smoothie? The more greens in our diet the better, right? Not if you are sensitive to oxalates or prone to kidney stones. 

Oxalic Acid Issues

When oxalic acid combines with calcium in your body it can form calcium oxalate. If this happens in your stomach and intestines, that's not a problem as it will leave your body through the stool. But, if the oxalate does not leave through the stool, it can travel to your kidneys. This is where it may start to form crystals. These crystals can join together, and create stones which  can be a huge problem.

Besides kidney stones, there can be other potential symptoms related to oxalate sensitivity. These include joint pain, burning with urination, pain in the body, interstitial cystitis, burning with bowel movements, leaky gut, depression, and thyroid conditions. If you develop oxalate toxicity it can lead to autoimmunity, impair bone health, neurological, cardiovascular, and kidney function. That green smoothie might not look as good to you now if you have any of these symptoms or conditions. 

Does This Mean All Greens Should Be Avoided? 

No! There are both high and low oxalate greens. Most people have no issues with oxalates and can continue to enjoy foods that may be high in oxalates. Greens that are high in oxalates include spinach, collards, Swiss chard, and beet greens. Low oxalate options include arugula, kale, cabbage, mustard greens, endive, watercress, and lettuces such as Romaine, butter, Boston, and Bibb. 

So even if you need to reduce the number of oxalate-containing greens in your diet, there are still many delicious options to choose from. Besides removing high oxalate-containing foods from your diet there are other things you can do to assist with oxalate absorption.

Resolving Oxalic Acid Challenges

Hydration: Drink plenty of fluids, mainly water. This will dilute the urine which has the benefit of lowering the potential of calcium and oxalate binding and possibly forming stones in the urine. 

Lemon Juice: Lemon juice contains citrate which can prevent oxalate build up by binding to calcium. Therefore, the calcium cannot bind to oxalate. Adding lemon juice to your water not only tastes good but can grab that calcium. Just note that excessive lemon juice use can affect the enamel on your teeth. So, either brush your teeth or swish clean water in your mouth after drinking lemon juice or water that contains lemon juice.

Dairy Intake: There have been several studies suggesting that increasing your dietary calcium intake decreases urinary oxalate excretion. Basically, the calcium received from the dairy binds to the oxalates in the intestine which then leaves the body through the stool instead of getting into the urinary tract. Thus, reducing the likelihood of stone formation. If you are unable to add dairy to your diet, calcium supplementation can be done. Calcium citrate is the preferred form and is best taken with meals with a dose of 200 to 400 mgs being recommended. 

Gut Bacteria: There are both good and bad gut bacteria in our digestive system. One of the good guys for oxalate is oxalobacter formigenes. This bacteria utilizes oxalate as a source of energy. Thus, it has been reported to decrease the risk of recurrent calcium oxalate stones. A healthy gut flora will usually have oxalobacter formigenes to manage oxalate in the digestive system. Antibiotic use will deplete this bacteria. Erythromycin and azithromycin are especially harmful to oxalobacter formigenes.  

Preparing Your Greens: There are two types of oxalates found in foods, soluble and insoluble. Several studies have been done to evaluate if various cooking methods can alter the oxalic acid in foods. Boiling markedly reduced soluble oxalate by 30 to 80%. It was found to be more effective than steaming which had a reduction rate of only 5 to 53%. The loss of insoluble oxalate during both cooking methods varied greatly, anywhere from 0 to 74%. Soluble oxalate appears to be better absorbed than insoluble. Therefore, using cooking methods such as boiling or steaming, may be an option to decrease soluble oxalate in the diet

Green Tea: A recent study shows that compounds found in green tea extract bond to calcium oxalate and makes the formed crystals a different shape. This makes them less likely to bind together thus they are unable to form larger stones.

If you have a sensitivity to oxalate or are prone to kidney stones, switching out that spinach in in your green smoothie with a low-oxalate green may be a good way to lessen the oxalate challenges. Additionally, using lemon juice, dairy, probiotics with oxalobacter formigenes, green tea, or boiling the greens first are additional options to decrease oxalate challenges. These strategies not only will work for your greens, but can help for all oxalate-containing foods.

 

[expand title="Sources"] 

Chai, W. and Liebman, M. Effect of Different Cooking Methods on Vegetable Oxalate Content. Journal of Agricultural and Food Chemistry 2005 53 (8), 3027-3030. DOI: 10.1021/jf048128d

Kaufman DW, Kelly JP, Curhan GC, et al. Oxalobacter formigenes may reduce the risk of calcium oxalate kidney stones. J Am Soc Nephrol. 2008;19(6):1197-1203. doi:10.1681/ASN.2007101058

 

Makkapati S, D'Agati VD, Balsam L. "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy. Am J Kidney Dis. 2018 Feb;71(2):281-286. doi: 10.1053/j.ajkd.2017.08.002. Epub 2017 Dec 6. PMID: 29203127.

 

Olson, N., RD Revised 3/2010 S. Van Riet RD, w/input from K Penniston, PhD, RD. Nutrition Tips to Treat and Prevent Calcium Oxalate Kidney Stones. Retrieved from https://www.uwhealth.org/files/uwhealth/docs/pdf/nutrition_kidney_stones.pdf,

 

Shu, X., Cai, H. and others. (2019). Green tea intake and risk of incident kidney stones: Prospective chort studies in middle-aged and elderly Chinese individuals. International Journal of Urology. Retrieved from https://onlinelibrary.wiley.com/doi/epdf/10.1111/iju.13849.

 

Taylor, E. and Curhan, G. Dietary calcium from dairy and nondairy sources, and risk of symptomatic kidney stones. Retrieved from https://www.auajournals.org/doi/abs/10.1016/j.juro.2013.03.074

 

Yadav, S.K., Sehgal, S. Effect of domestic processing and cooking on selected antinutrient contents of some green leafy vegetables. Plant Foods Hum Nutr 58, 1–11 (2003). https://doi.org/10.1023/B:QUAL.0000040359.40043.4f

 

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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

 

 

 

Why You Should Add Sea Vegetables To Your Diet

by vegetables,

If you’ve added more vegetables to your diet, chances are you already know about eating the rainbow. You have probably already added common vegetables like carrots, broccoli, green beans, cauliflower, dark leafy greens, eggplant, and others to your diet. Believe it or not, there may be one great vegetable category you’re missing — sea vegetables.

 

Health Benefits of Sea Vegetables

 

A nutrient dense vegetable category, sea vegetables are commonly referred to as seaweed, which is an edible form of marine algae. These sea vegetables have been an important part of coastal diets for over 10,000 years. In addition to being high in fiber, seaweeds are beneficial for health in many different ways. They contain an abundance of minerals, amino acids and proteins, fatty acids, and vitamins. Plus, sea vegetables contain much higher levels of minerals and nutrients than land vegetables. 

Not only are sea vegetables nutrient dense, the nutrients in seaweed are bioavailable, meaning they’re easier for the body to digest and use. When it comes to functional foods, how easily your body can process and make use of the nutritional components is key. Regular consumption of seaweed, as well as supplementation with seaweed, is one functional food option that offers a wide range of health benefits.

Peptides

One reason seaweed has so many potential health benefits is because it contains high levels of peptides — short chains of amino acids (the building blocks for proteins) that are easier to digest than proteins and may be anti-inflammatory and nourishing for the body. The peptides in seaweed have many beneficial health impacts, ranging from lowering cholesterol and blood pressure, to fighting infection and inflammation, to improving mineral absorption and immune function. 

Microbial Metabolites

Because seaweed also contains so many vitamins and minerals that are essential to good health, adding them to the diet is a functional way to help prevent deficiencies. Other compounds, including microbial metabolites - which are present in seaweeds - may be more effective than their manufactured chemical counterparts for curing disease. The health benefits of seaweed extend to improving gut health and preventing weight gain. Research on using seaweed supplementation for health treatments shows that the different compounds naturally present in sea vegetables may help prevent cardiovascular disease and diabetes, manage weight, and even improve mental health.

Chlorophylls

Seaweeds come in red, brown, and green, which is determined by the pigments present in the vegetables. Chlorophylls are the main pigments in all seaweeds, with other pigments present in each color variation. Chlorophyll has long been used as a health supplement to treat skin conditions, body odor, and wound healing. Eating seaweed regularly may improve skin and healing because of their high chlorophyll content.

Seaweeds are an excellent natural source of vital nutrients. Their high levels of beneficial bioactive compounds make them a great choice for supplementation and functional diets. Seaweeds come in a variety of forms, and there are many different ways to incorporate these nutrient-rich vegetables into your diet.

 

Which Seaweeds Should You Eat?

 

 Some reasons seaweeds are a good food source are that they grow quickly, contain a variety of proteins and amino acids, and provide many other bioactive compounds. There are dozens of different kinds of edible seaweeds, which fall into three categories: red, brown, and green. Below are a few of the most common ones. While some, such as pulse and nori, tend to be available at traditional grocery stores, for others you may need to go to ethnic markets or order online.

Arame

Arame is a brown seaweed (a specific type of kelp) widely used in Japanese cooking. It is usually sold dried, which means it is available all year. This is a good mild flavored semi-sweet sea vegetable that is great for adding to almost any dish. It can be eaten as a side with meat or fish, or added to soups and salads.

Dulse

Dulse is a red algae that is well-known as a snack food. Dulse contains all the trace elements that we need to survive, making it an excellent source of protein for vegetarians or vegans. Fresh dulse is more likely to be available in the northern regions where it grows on the coasts of the Atlantic and Pacific Oceans. Dried dulse is even more widely available than fresh, and is often used as a snack or as flakes or powder to enhance food. Easy ways to add dulse to your diet include sprinkling flakes on pretty much any food, or putting a few strips in a sandwich or wrap to increase the nutrient content and flavor.

Wakame

Wakame is a species of kelp (a brown seaweed) with a subtly sweet flavor and smooth, sturdy texture. It grows in the Pacific Ocean and has been widely used in Japan and other East Asian countries for centuries. Wakame is mostly used in soup and salad, such as in miso soup. Dried wakame is great for adding to soups, and it’s best to cut or break it into very small pieces first because they expand when they rehydrate. Wakame gets its name from the Japanese name for this sea vegetable, and in English it may also be called “sea mustard.”

Nori

Nori is a dried seaweed made from red algae. If you’ve had sushi rolls, this is the thin sheet used to wrap the outside of the roll. These dried sheets of seaweed are widely available at grocery stores, and are also sold in mini packs as a snack food. Nori is meant to be kept dry and is best stored in an airtight package. Lightly toasting the nori gives it a particularly good flavor.

Kelp

Kelp is a brown algae that grows rapidly and forms tall stems with flat leaf-like blades. If you’ve watched nature shows with underwater scenes from the Pacific Ocean, you may have seen the underwater forests of kelp swaying in the water. Kombu includes several species of kelp, and is widely used in Chinese, Japanese, and Korean cooking for broths, stews, and other savory dishes. Kelp is especially healthy and has both a high iodine and iron content. 

Health Note: Iodine is an important nutrient for preventing goiter (thyroid enlargement). However, overconsumption may be toxic to the thyroid, and those with thyroid issues should be particularly careful about iodine intake.

Spirulina

Spirulina, while not specifically a seaweed, is related because it is an algae. This blue-green algae is sold as a dried powder, and typically used as a supplement or green shake ingredient. Spirulina is packed with nutrients, and was at one time used as a food source by Mesoamericans who harvested it from lakes. Today, it is often considered a superfood and is available in many health food stores. It has even been considered as a possible food source for long-term space flight.Adding spirulina to green smoothies is the easiest way to add this algae into your diet.

Health Note: Spirulina may have adverse reactions when taken with prescription drugs, especially medications that affect the immune system or blood clotting. 

How to Add Sea Vegetables to Your Diet

 

Now that you know why you should be eating more sea vegetables, you may be wondering what is the best way to add them to your diet. Here are a few easy tips to make the most of these delicious, nutrient dense sea vegetables:

  • Add a delicious, umami flavor to soups or bone broths with dried seaweeds
  • Add strips or flakes to a rice or quinoa bowl
  • Use as a roll-up - a super tasty way to replace bread on avocado wraps
  • Make a seaweed salad with a dressing (you’ll need to rehydrate the seaweed first)
  • Cook a side of rehydrated (or fresh cooked) seaweed
  • Dry seaweeds snacks are a fabulous way to add sea vegetables (pre-made or DIY)
  • Add seaweed to fermented sauerkraut for a delicious and nourishing boost
  • Sprinkle seaweed flakes on soups or salads

[expand title="Sources"]

https://www.medicalnewstoday.com/articles/326701 

https://onlinelibrary.wiley.com/doi/full/10.1111/1750-3841.14011 

https://aos.sbvjournals.com/doi/AOS/pdf/10.5005/jp-journals-10085-5109

https://academic.oup.com/cdn/article/4/5/nzaa072/5817837?login=true

https://onlinelibrary.wiley.com/doi/full/10.1111/1541-4337.12441

https://www.medicalnewstoday.com/articles/322361

[/expand]

Healthy Budget-Friendly Ideas For When You Hate To Cook

by baking, breakfast, eggs, food storage, grocery, vegetables, , , ,

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

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

Well, actually, I do.  

But sometimes you need a day off. 

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

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

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

 

Bowl-theory

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

 

Eggs Are Amazing

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

 

Zoodle-love

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

 

Roast Chicken

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

 

Fast Fun Freezer Meals

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

Related articles:
Clean Eating on a Budget
Realistic Budget Friendly Tips

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)

Print Recipe Pin Recipe
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/.

Stuffed Acorn Squash

by recipes, vegetables, ,
This acorn squash recipe is packed with protein. Deeply nourishing and filling this is an amazingly flavorful and healthy option for a side dish. The use of sage gives it a rich, aromatic flavor. Take advantage of the bounty of the season with this wonderful dish. Tip: Just like pumpkin seeds, you can season and roast the seeds from an acorn squash. Clean them and set aside to prep later or roast them in the oven while you’re cooking this dish.

Stuffed Acorn Squash

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Prep Time 20 minutes
Cook Time 50 minutes
Servings 6

Equipment

  • Tip: For this dish I find it’s best to cook it in my wok pan. If you don’t have one make sure you’re using a large saucepan with a deep lip.

Ingredients
  

  • 3 acorn squash, cut in half and seeds removed
  • 4 tablespoons extra virgin olive oil, divided
  • 3-4 cloves garlic, finely minced
  • 1½ pounds Portobello mushrooms, cleaned and diced large
  • ½ medium yellow onion, thinly sliced
  • 1 cup green lentils, picked over, rinsed, and cooked
  • 1 1/2 tablespoons fresh sage, finely chopped
  • ¼ cup dry red wine or *bone broth
  • 1/3 cups dates, roughly chopped
  • ¼ cups walnuts, chopped
  • ¼ cup organic Parmesan cheese, freshly grated, optional
  • Sea salt and fresh ground pepper to taste

Instructions
 

  • Preheat oven to 400°F, lightly oil a large baking dish and set aside
  • Place acorn squash halves cut side up in the baking dish, brush the cut edges with one tablespoon olive oil
  • Season with salt and black pepper, to taste
  • Place baking dish in pre-heated oven and roast until the squash is fork tender, about 40 minutes
  • While the squash is roasting, heat the remaining olive oil in a large skillet at medium heat
  • Add minced garlic, sauté until golden, 1-2 minutes
  • Add chopped mushrooms, cook, stirring once or twice, until they soften and brown slightly, about 4-5 minutes
  • Add onions, continue cooking, stirring occasionally, for another 3-4 minutes
  • Add green lentils, sage, and wine or broth into the pan, stir occasionally and cook until the mixture thickens slightly, about 8-10 minutes
  • Remove from heat, add dates and walnuts
  • Season to taste with salt and pepper
  • When squash and mixture are both ready slightly fill each half of the acorn squash with the mixture
  • Sprinkle with cheese if using
  • Return to the oven and cook another 5-7 minutes to warm fully
  • Remove from the oven and serve
  • Enjoy!
 
 
 
 
   
mash brussels sprouts

Autumnal Mash With Crispy Brussels Sprouts

by Fall, recipes, seasonal, sprouts, vegetables, , ,

This is a great side dish to add to any seasonal menu. Delicious and nourishing, it takes advantage of wonderful foods that are in season right now. Eating foods that are in season means they have more nutrition. Typically they’re also less expensive which is definitely a good thing.

Autumnal Mash with Crispy Brussels Sprouts

Print Recipe Pin Recipe
Prep Time 10 minutes
Servings 4

Equipment

  • Note: for ease of cleanup you can line a rimmed baking sheet with either parchment paper or a silicone Silpat® baking mat

Ingredients
  

  • 1 medium cauliflower head, roughly chopped (save the leaves to use as a green vegetable in another dish)
  • 2 Gala apples, peeled, cored and roughly chopped
  • 2 large shallots, cleaned and roughly chopped
  • 1 tablespoons fresh rosemary leaves, minced
  • 2 tablespoons extra virgin olive oil , divided
  • Sea salt and black pepper, to taste
  • 1 pound Brussels sprouts, washed, trimmed, and halved
  • 2 garlic cloves, finely minced
  • 2 tablespoons organic whole cream
  • 2 tablespoons organic unsalted butter
  • ½ cup pistachios, shelled and roughly chopped

Instructions
 

  • Preheat oven to 375°F, prepare rimmed baking sheet
  • Add cauliflower, apple, shallots, rosemary, sea salt, pepper, and one tablespoon olive oil to a large bowl. Toss to combine.
  • Spread this mixture onto baking sheet, place in over and roast until the cauliflower is fork tender, 25-30 minutes
  • To prepare Brussels sprouts:
    Heat the remaining olive oil in a large pan over medium heat.
    Add the garlic. Cook, stirring frequently, until garlic is fragrant, less than 1 minute
    Add Brussels sprouts. Cook, stirring occasionally, until they are crispy and starting to brown, about 15 minutes.
  • To assemble:
    When cauliflower mixture is finished, place in a large mixing bowl.
    Add cream and unsalted butter and mash (with a potato masher or an immersion blender) until smooth.
    Spread the mash in a large serving dish, top with the Brussels sprouts, and garnish with pistachios.
    Enjoy!

Should You Clean Your Organic Fruits And Veggies?

by fruit, grocery, vegetables, , , , ,

Are you eating organic fruits and veggies?

“Seven of the top 10 leading causes of death in the United States are from chronic diseases. Eating a diet rich in fruits and vegetables daily can help reduce the risk of many leading causes of illness and death,” according to the Centers for Disease Control and Prevention (CDC).

Eating enough fresh produce is a great way to support your body and your immune system. As I've mentioned before, this is one food category where it makes sense to buy organic, especially for the Dirty Dozen.

Many vegetables and fruit have good levels of fiber for digestive support. They're also good sources of vitamins, minerals, and antioxidants.  Not only are they good for your body, but they're also great for your appearance.  Scientific studies show that people who eat more fresh fruits and veggies appear to be more attractive. All of which are good reasons to eat a lot of them. 

 

Are you eating enough produce?

It turns out that only 10% of all Americans are eating the proper amount of fresh fruit and vegetables.  While there are a lot of people who are eating fruits and vegetables, they're just not eating enough of them. 

The Institute for Functional Medicine suggests 5-7 servings of vegetables and up to 3 servings of fruit per day. Broken down by category it looks like this:

  • Leafy greens - 3-4 cups per day – 1 cup is a serving. If you're going to cook them you need to measure them first.  This category includes cabbage, kale, spinach, bok choy, swiss chard, dandelion greens, mustard greens, and turnip greens.
  • Colorful veggies - 2-3 cups per day – ½ a cup is a serving. This category includes raw, steamed, or cooked vegetables like asparagus, broccoli, carrots, cabbage, eggplant, mushrooms, onions, etc.
  • Fruits - ½ a cup (fresh or frozen) is a serving with a limit of 3 servings (1 ½ cups) per day.  Dried fruit does not count due to its high sugar content.  Your best option is to choose lower-glycemic fruits: cherries, grapefruit, peaches, nectarines, pears, apples, plums, strawberries, kiwi, blueberries, and blackberries. 

 

The problem with your produce

While it's a good idea to add more fresh fruits and vegetables to your diet there's a problem.  All that produce comes with agricultural exposures that can leave residues on your food. Things you can't see like bacteria, mold, contaminants from the soil, or the water used on the crops.  Your eye can only see the fruit or vegetable, not the other stuff.

One possible source of contamination might be poor hygiene from agricultural workers. Sadly it can happen.  And from planting to harvesting to packaging there's a lot of hands that are touching your food.  Hands which you can't control.

Another source of agricultural junk on your food is the wax applied by the producers. This coating makes everything look shiny and helps to reduce shrinking and wilting.  It's also used to help reduce scarring that can happen when produce is piled up on top of each other.  Yes, it's an edible wax, but do you really want to eat it? 

 

Do you have to clean everything?

At this point, you might be wondering if you need to clean all of your produce.  My answer is a short and simple yes.  Here's the longer explanation:

Any and all produce should be washed.  Even if it's organic.  Although the organic standards do not allow for certain pesticides and agricultural chemicals, there's still dirt, microbes, bacteria, and other contaminants.  The need to wash produce is also important even if you bought it at the farmer's market or grew it at home.  

One possible exclusion is bagged greens which may say triple washed on the container.  Technically you don't need to wash these again.  But if you're developing a habit it can't hurt to wash even the pre-washed stuff.

If you're going to cut and peel produce you want to wash it first.  This is to remove any bacteria or other exposures that might be on the rind and then transferred by the knife to the flesh of produce.  A prime example of this was the 2011 salmonella outbreak which was tied to cantaloupe.

 

The proper way to clean your produce

While it's not very appetizing to think about bacteria, dirty water, mold, or wax on your produce, you still need to eat more fresh fruits and vegetables.  Just wash them first. 

At this point, you may think you need to wash all of your produce as soon as you buy it.  Actually, you shouldn't do that. If you wash it first, especially if it's something tender like strawberries, herbs, or greens, it can wilt faster.  Also, certain bacteria can continue to grow even in the refrigerator. So it's best to wash your produce right before you're going to use it.

I don't mean a quick rinse-and-shake under the kitchen tap. I'm talking about a produce cleaner that can get rid of all of the icky stuff. 

At which point you're probably thinking you can just buy one of those producer cleaners at the grocery store.  You could.  However, it turns out those commercial cleaners may not be too clean themselves. 

One study done at the University of Maine’s Cooperative Extension Service showed chlorine was a common ingredient used in most produce cleaners.  Yes, chlorine, as in bleach.  But if you've ever read the bottle in your laundry room you'll know that it's a toxic product that you are not supposed to consume. 

One CDC survey of consumer concerns regarding viral health issues showed almost 20% of those surveyed used bleach to clean their produce. Sadly the study also showed negative health reactions such as dizziness, headaches, nasal issues, and skin irritation, plus nausea or upset stomach.  These health issues were linked to domestic use of cleaning products including “disinfecting” produce.  Essentially pointing out that the use of bleach on food was not a good choice.  

Skip the bleach for your fruits and vegetables and choose a non-toxic, plant-based cleaner.

 

Get more veggies

Don't just clean your veggies; as mentioned above you need to eat more of them.  Here are some delicious suggestions for bumping your veggie intake:  

 

  • Breakfast – Cooked veggies can be a wonderful addition to almost any breakfast. They're delicious in omelettes or fabulous as a side dish for something else.  A special weekend treat is this Sweet Potato Crockpot Breakfast Casserole.
  • Grilling – We love grilling vegetables, especially in the summertime. You can also make extras so you have them on hand for a quick side dish or a snack.
  • Smoothies – Don't just make a smoothie with fruit.  Add some veggies and really bump up your nutrition like this Powerhouse Summer Smoothie Bowl which has kale and avocado in it.
  • Soups – Bump up the nutrition and add extra vegetables to a soup such as this Instant Pot Summer Vegetable Soup.
  • Sauces – Boost your veggie intake by adding them to sauces. You can add an amazing array of vegetables into a sauce such as carrots, celery, bell peppers, onions, mushrooms,  zucchini, and leafy greens.
  • Zoodles – Instead of pasta you can make zucchini noodles. They're fabulous and a great way to get a veggie bump in a recipe like my Zoodles and Sausage. You can also “zoodle” things like sweet potatoes, carrots, and beets for a delicious addition to salads or as a base for another dish.

Sources

 

  • Aune, Dagfinn et al. "Fruit And Vegetable Intake And The Risk Of Cardiovascular Disease, Total Cancer And All-Cause Mortality—A Systematic Review And Dose-Response Meta-Analysis Of Prospective Studies". International Journal Of Epidemiology, vol 46, no. 3, 2017, pp. 1029-1056. Oxford University Press (OUP), doi:10.1093/ije/dyw319.
  • Bolton, Jason, et al. Bulletin #4336, Best Ways to Wash Fruits and Vegetables. University of Maine Cooperative Extension Publications. 2020. https://extension.umaine.edu/publications/4336e/. 
  • "CDC Press Releases". CDC, 2016, https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html.  
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