Category Archives: vegetables

millet

Marvelous Millet

by vegetables,

Health benefits, climate change, and nutrition of this little known grain

Millet is a not-well- known small-seeded grass that qualifies as a grain and which that  has been an important part of human diets for thousands of years.  Although not as popular globally as other grains such as rice or wheat, millet offers a number of healthy benefits and is an important food crop in Asia and Africa. The term millet is a bit of a misnomer as there are a number of  millets.  They are classified as either large or small millets.  The large millets include the finger, foxtail, pearl proso, or ragi varieties while the smaller millets are adlay, or Job’s tears, barnyard, browntop,  fonio, Guinea, little, and Kodo.

Due to their nutritional and health benefits, their ability to grow well in arid land, their climate change resilience, and the cultural significance of millets, 2023 was announced as the International Year of the Millets by the Food and Agriculture Organization of the United Nations.

Understanding the health benefits of millet

  • High in nutrients - Millet is an excellent source of essential amino acids as well as B vitamins, magnesium, and  phosphorus. Due to the amino acid content it also provides protein with 1 cup of cooked millet yielding 6 grams of protein. It also has calcium, with finger millet providing the highest levels of calcium for any grains.
  • Fiber - As a cereal grain millet also provides fiber, both soluble and insoluble.  Fiber is important for digestive support, bowel health, microbiome support, and high fiber foods can bind with cholesterol to help transport it out of the body. 
  • Highly antioxidant - In studies of finger millet eighteen different  flavonoids, including catechin and epicatechin, plus seventeen phenolic compounds were shown to be part of the millet.  This makes it a good choice for dietary antioxidant support.
  • Health supporting -  Due to the fiber and nutrient density millet has been studied for any support it might offer for overall health and wellness. Studies indicate that it can be helpful for slowing down digestion as well as the impact of glucose on blood sugar levels.  Millet also appears to help balance blood pressure levels and may be supportive for lower lipid levels as well.
  • The potential for weight management - studies show that millet is not only helpful for regulating blood sugar blance, consumption also appears to delay gastric emptying and it has a high satiety factor. This means you feel full and satisfied for longer and potentially don’t eat as much.

Things to watch out for when eating millet

As with any food, there can be some challenges when it comes to eating millet.  Obviously if there are any concerns about allergies or sensitivity it should be avoided.  A few other things to keep in mind about the health impct of millet are:

  • Soaking required - millet contains phytates and tannins both of which can interfere with the absorption of some of the nutrients in the millet.  In order to help reduce the phytates and tannins soaking is recommended. The soaking will also help to make the millet cook faster.  For hulled millet (with the hull still attached) soaking for 12 hours is recommended.  For pearl, or unhulled, millet a 2 hour soak time should be sufficient.  
  • Goitrogens - millet is high in goitrogens, a substance that may impact thyroid function and can inhibit iodine absorption. Soaking and rinsing can help reduce the goitrogenic level.  This is especially important for those with thyroid health conditions. 

Overall millet can be a good nutrient dense option to add to your diet.  If you’re not familiar with millet, here are a few recipes to help you get started using this nutritious, gluten free grain. Please note all recipes assume that you are already soaked and dried the millet in advance before adding it to the recipes. 

millet stew

Millet Vegetable Stew

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Servings 4

Ingredients
  

  • 1/2 cup soaked and dried millet
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 2 garlic cloves, minced
  • 2 carrots, peeled and diced
  • 2 celery stalks, diced
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 cup diced tomatoes (canned or fresh)
  • 4 cups bone broth - can use vegetable broth if desired
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cayenne pepper (optional)
  • Salt and pepper to taste
  • 1 bay leaf
  • Fresh parsley or cilantro, chopped, for garnish

Instructions
 

  • In a dry saucepan over medium heat, toast the millet for about 2-3 minutes until it becomes lightly golden and emits a nutty aroma. Remove the millet from the pan and set it aside.
  • Add olive oil to the pan and set to medium heat.
  • Add the chopped onion and sauté for 2-3 minutes until it becomes translucent and fragrant.
  • Add in the minced garlic and cook for another 30 seconds until fragrant.
  • Add the diced carrots, celery, red bell pepper, and zucchini to the saucepan and cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
  • Add the broth, diced tomatoes, bay leaf, paprika, cumin, turmeric, cayenne pepper (if using), salt, and pepper and bring to a boil before reducing heat to low, cover the saucepan with a lid, and let the stew simmer for 20-25 minutes until the vegetables are tender
  • Add the toasted millet to the stew and stir well to combine, continue to simmer for an additional 10 minutes or until the millet is fully cooked and has absorbed some of the broth.
  • Ladle stew into bowls and garnish with parsley or cilantro
  • Note: This stew also does well when substituting other vegetables such as peas, sweet potatoes, or kale.

Millet-Black Bean Burger

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Servings 2

Ingredients
  

  • 1/2 cup soaked millet
  • 1 cup vegetable broth (or water)
  • 1 tablespoon ground flaxseed
  • 3 tablespoons water
  • 1/2 cup grated zucchini
  • 1/2 cup grated carrot
  • 1/4 cup finely chopped onion
  • 2 garlic cloves, minced
  • 1/4 cup cooked black beans 
  • 2 tablespoons chopped fresh parsley
  • 1 teaspoon ground cumin
  • 1/2 teaspoon paprika
  • 1/4 teaspoon chili powder
  • Salt and pepper to taste
  • 2 tablespoons olive oil

Instructions
 

  • Add the vegetable broth (or water) to medium saucepan and bring to a boil.
  • Add the soaked millet, reduce the heat to low, cover the saucepan with a lid, and simmer for about 15-20 minutes or until the millet is tender and has absorbed most of the liquid. Once cooked, remove the millet from the heat and let it cool slightly.
  • In a small bowl, mix ground flaxseed with 3 tablespoons of water. Let it sit for a few minutes until it forms a gel-like consistency, creating a flaxseed "egg."
  • In a separate, large, mixing bowl add the grated zucchini, grated carrot, chopped onion, and minced garlic and stir well to combine. Then add the cooked black beans and mash them using a fork or potato masher. Leave some texture for added bite in the burger.
  • Next add the cooked millet, flaxseed, and spices, mixing everything together until well combined, the mixture should be slightly sticky and moldable.
  • Divide the mixture into two equal portions and shape into a patty, pressing firmly so all ingredients stick together, then place patties on a parchment paper lined plate, cover, and refrigerate at least 30 minutes.
  • Add olive oil to a medium skillet, when the oil is hot gently add the chilled patties to the skillet. Cook 4-5 minutes on each side until golden brown and slightly crispy.
  • Serve the burgers on your favorite gluten-free buns or lettuce wraps with your choice of toppings such as fresh lettuce, sliced tomatoes, sliced onion, or avocado.

Lemon Millet Muffins

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Ingredients
  

  • 1/2 cup coconut oil
  • 1 cup sucanat
  • 1/2 cup evaporated cane juice crystals
  • 1 lemon
  • 2 eggs
  • 1/2 cup almond milk, approximately
  • 1 cup gluten free flour mix (I used a combination of oat, rice, buckwheat, tapioca)
  • 1/4 cup fresh ground flax seeds
  • 1/4 cup (heaping) millet seeds
  • 1 teaspoon baking soda
  • 1/2 teaspoon sea salt

Instructions
 

  • Preheat oven to 350 F
  • Grease three mini-muffin pans (or one regular muffin pan)
  • Zest the lemon
  • Juice the lemon and put juice into a measuring cup
  • Add almond milk until there is 2/3 cup liquid
  • Beat together coconut oil and sugars until fully combined
  • Add eggs, one at a time until well mixed
  • Add lemon zest, baking soda, and the salt
  • Alternate adding flour and curdled milk, making sure they are well mixed
  • Spoon by tablespoonfuls into muffin cups
  • Bake 15 minutes
  • Let cool 2 minutes in the pan
  • Finish cooling on a wire rack

In conclusion

Although 2023 was designated as the 2023 International Year of the Millets by the Food and Agricultural Organization of the United Nations, millet tends to be a somewhat unknown grain outside of those areas where it has a strong cultural heritage. Packed with nutrition and offering a number of health benefits, it can be an excellent choice as a nourishing gluten free grain. 

As with any food, moderation and mindful consumption are key to reaping the best rewards from this ancient and nutritious grain.

asparagus benefits

7 Nutritional Benefits Of Asparagus

by vegetables

You read a lot about various different super foods and how healthy they are for you.  Many of these superfoods tend to come from other countries.  But you don't need to go far to find delicious superfoods, many of them are available right here at home.

One of my favorites is asparagus. Although it's native to the west coast of Asia, it is cultivated worldwide. It's a delicious, nutrient dense perennial with edible leaves and stalks. There are a number of varieties of asparagus and it is often used in casseroles, salads, soups, or as a side dish.

Nutrition facts for asparagus

You may be wondering why I consider asparagus a superfood. It's simple, it contains an array of micronutrients all of which are highly supportive for the body.

1.Vitamin A

Important for vision, skin health, bone health, and the immune system

2. Vitamin C

An antioxidant that is supportive for collagen production, hormone production, and helps protect against heart disease

3. Vitamin K

Supportive for bone health (and boost vitamin D uptake) Vitamin K2 is also important for soft tissue structures and cardiac health

4. Folate

Vital for DNA synthesis and repair.  This B vitamin also supports cellular  and tissue growth

5. Thiamine

Which is the name for Vitamin B1, helps the body turn food into energy. Also important for glucose metabolism, nerve, heart, and muscular function

6. Riboflavin

Responsible for producing energy for the body, riboflavin, also known as Vitamin B2, acts as an antioxidant and fights free radicals.  It is also important for red blood cell production

7. Zinc

This essential trace element is highly important for proper immune and digestive system function as well as hair, skin, nails, and eyesight.  It is also beneficial for managing stress, energy metabolism, overall system healing, and appetite/taste

In addition to the micronutrients, asparagus is low in calories, provides a good source of fiber, and  1 cup of cooked asparagus contains 4.4 grams of protein. 

Best ways to prepare asparagus

  • Cleaning – before you can cook asparagus you'll need to clean it properly.  Aside from rinsing well, to remove any dirt, you'll also need to remove the woody ends. It's best, and easiest to snap them, rather than cutting them off. This way the stalk will separate right where the woody section ends and the soft, tender section begins.
  • Roasting – Lay the asparagus spears on a baking tray, drizzle lightly with olive oil, salt, and pepper, Place in a preheated 400°F oven for 10-12 minutes
  • Steaming – Place spears in a steamer basket set over a few inches of water. Turn on the stove and bring the water to a boil. Steam the asparagus for just 1-2 minutes.  Do not over steam as the spears will get mushy.
  • Blanching – To blanch asparagus you may need to cut the spears to fit the size pot you are using. Place into boiling water and blanch for 1-2 minutes. Do not leave too long in the boiling water as the spears will become mushy.

After cooking asparagus one delicious way to finish them before serving is to add a squeeze of lemon or lime juice plus salt and pepper to taste.  Herbs that pair well with asparagus include chives, dill, garlic, and tarragon.

Adding asparagus to your dietspaghetti squash with asparagus

Although it's available year round, for proper nutrient density and full flavor, asparagus is best eaten in season.

As mentioned above, asparagus is a very versatile vegetable and  can be used in soups, casseroles, and more.  But we don't want to eat just asparagus, we want to have more vegetables in our diet!  Asparagus is simply one of many wonderful veggies that should be considered when you're looking to get your 3-5 servings per day.

Some delicious ideas for pairing asparagus with other vegetables include:

  • Spaghetti squash primavera – snap peas, green peas, asparagus, and onion

  • Asparagus with cannelli beans and Italian seasoning

  • Asparagus salad – on a bed of mixed greens add slices of asparagus, sliced cherry tomatoes, chopped walnuts, and freshly shaved parmesan cheese

  • Sautee asparagus with olives and fresh basil for a delicious side dish

  • Asparagus makes a fabulous addition to a frittata with tomatoes and bell peppers

However you choose to add asparagus to your diet, this is one delicious, nutritious, and super tasty vegetable. Just right for an unacknowledged superfood.

yellow foods

Yellow Foods: The Gut Health Powerhouses You Need To Know About

by fruit, vegetables,

Your gut is the key to health. In my years of working with clients I have learned that focusing on gut health often has a significant impact on the rest of the body. And when it comes to what you eat there are number of powerhouse foods that are a great addition to the diet.  They’re nutritionally dense and the provide a number of different benefits. 

I promote eating all colors of the rainbow, and avoiding the beige plan known as the Standard American Diet. I’m sure you’ve heard it before, how important it is to eat a colorful diet and a variety of foods.  Interestingly enough everyone seems to focus on greens.  I think there’s another color that deserves just as much attention as the greens.  Yellow!  When it comes to you and your gut, consuming more yellow foods is highly supportive. 

What’s so special about yellow foods?

The carotenoids found in yellow foods are a naturally occurring pigment that gives fruits and vegetables their vibrant color. These carotenoids are also responsible for a number of different health benefits, one of which is improving the health of your gut. 

Many of the yellow foods are, of course, nutrient dense and are a wonderful source of micronutrients and phytonutrients.  A number of yellow foods are highly prebiotic, meaning they feed the good bacteria in your gut.  They’re also known to have anti-inflammatory properties which can be supporting and calming for gut health. And if that’s not enough they’re also loaded with antioxidants like beta-carotene and Vitamin C. These antioxidants help protect your cells against free radical damage, good for your gut and for the rest of you.

A few of my favorite yellow foods

The foods listed below are healthy choices regardless of whether they are yellow, red, green, purple, etc. For the purposes of this article, however, I’m talking specifically about the yellow varieties.

Apples

 

The high levels of fiber, both soluble and insoluble, in an apple helps to balance blood sugar and well as supporting good digestion and elimination.  Apples are also a good source of pectin, a water soluble fiber, that improves digestive health.

Bananas

Choose bananas that are more green as they are highly prebiotic and activate and feed your healthy gut bacteria. The riper a banana gets the more the sugars develop and the less prebiotic content they have

Bell Peppers

Another high fiber food, bell peppers are also a good source of vitamin C and potassium. The fiber is supportive for helping to create bulk and assist with heathy digestion and elimination.

Curry

Curry powder is made with turmeric which is very good for your digestive health.  It’s antioxidant, anti-inflammatory, and can help reduce gas and bloating in the gut. 

Ginger

Considered a calming herb, ginger root is not only delicious in a number of different cuisines, it helps support both digestion and elimination. Eating ginger with a meal can help reduce fermentation of your food which in turn reduces bloating and gas.

Lemons

Another good source of pectin, found in both the peel and the pulp, lemons are also have citric acid which can help the body absorb more iron from iron-rich foods.  It’s important to understand that lemon juice does not have the same benefits.  If you want that fiber with your lemons consider making blended lemon water (recipe below)

Mangoaugust produce guide

These are high in both amylase, a digestive enzyme, and dietary fiber. The amylase helps to break down starches while fiber helps against constipation. 

Onions

Another high fiber food (if you haven’t guessed by now, fiber is one of the keys to good gut health). As well as being high in certain nutrients and antioxidants, studies show that onions are high in quercetin which appears to be able to ward off H. pylori, a bacteria associated with stomach ulcers and digestive cancers.  

Pears and Asia Pears

A fabulous source of fiber pears are also an anti-inflammatory food. Plus there’s some indication that including pears in your diet may help protect against stomach cancer.

Pineapple

A good food source of bromelain, another digestive enzyme. This enzyme however is specifically to breakdown proteins. So fresh pineapple can be an excellent tenderizer for meat.  Eating pineapple can help make it easier for you to digest and absorb protein rich foods.

PotatoesPotatoes

There are a number of health benefits to eating potatoes. Digestively once potatoes have been cooked and cooled they become a resistant starch. This is a carbohydrate which is highly supportive for the gut, acting like a prebiotic food for your healthy gut bacteria. 

Yellow Squash

Sometimes referred to as Summer Squash. Highly nutritious with a good nutrient dense profile this vegetable is, you guessed it, another good source of fiber. And as a final point for fiber, getting enough of it in your diet can help ward off the potential for developing diverticulosis.

Add more yellow foods to your diet

There are a number of ways to add yellow foods to your diet.  From dicing them into salads, adding them to soups, or blending them into a smoothie.  Plus yellow foods can be used to make sauces, like curry, or condiments, such as mango salsa.  

Remember that whenever possible it’s a good idea to choose locally sourced foods, not just the yellow ones, and to buy organic, especially for the Dirty Dozen.  

The next time you’re out grocery shopping, or at the farmer’s market, remember to put yellow foods on your grocery list and give your gut a boost.

Blended Lemon Water

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Ingredients
  

  • 1 smooth skinned lemon (the less dimples the more juice)
  • 2 cups water

Instructions
 

  • Wash lemon and cut off ends
  • Quarter lemon and remove pulp from peel
  • Remove seeds from pulp
  • Trim pith (the white part) from the skin to reduce bitterness
  • Blend water, pulp, and peel together until fully combined
    This can then be used as a base for lemonade by adding 2 cups of water and a little maple syrup or honey to sweeten it. Or you can pour the liquid into ice cube trays and freeze.  Then use for a refreshing lemony boost to a glass of water or iced tea.

Notes

 

 

Sources

Ivyna de Araújo Rêgo, Renaly et al. "Flavonoids-Rich Plant Extracts Against Helicobacter Pylori Infection As Prevention To Gastric Cancer". Frontiers In Pharmacology, vol 13, 2022. Frontiers Media SA, doi:10.3389/fphar.2022.951125. 

Hikisz, Pawel, and Joanna Bernasinska-Slomczewska. "Beneficial Properties Of Bromelain". Nutrients, vol 13, no. 12, 2021, p. 4313. MDPI AG, doi:10.3390/nu13124313.

Bottega, Roberta et al. "Anti-Inflammatory Properties Of A Proprietary Bromelain Extract (Bromeyal™) After In Vitro Simulated Gastrointestinal Digestion". International Journal Of Immunopathology And Pharmacology, vol 35, 2021, p. 205873842110346. SAGE Publications, doi:10.1177/20587384211034686.

Pham VT, Dold S, Rehman A, Bird JK, Steinert RE. Vitamins, the gut microbiome and gastrointestinal health in humans. Nutr Res. 2021 Nov;95:35-53. doi: 10.1016/j.nutres.2021.09.001. Epub 2021 Oct 21. PMID: 34798467.

Riboli E, Norat T. Epidemiologic evidence of the protective effect of fruit and vegetables on cancer risk. Am J Clin Nutr. 2003 Sep;78(3 Suppl):559S-569S. doi: 10.1093/ajcn/78.3.559S. PMID: 12936950.

Pascale, Nélida et al. "The Potential Of Pectins To Modulate The Human Gut Microbiota Evaluated By In Vitro Fermentation: A Systematic Review". Nutrients, vol 14, no. 17, 2022, p. 3629. MDPI AG, doi:10.3390/nu14173629. Accessed 8 Mar 2023.

"Turmeric Extract May Improve Irritable Bowel Syndrome Symptomology In Otherwise Healthy Adults: A Pilot Study | The Journal Of Alternative And Complementary Medicine". The Journal Of Alternative And Complementary Medicine, 2023, https://www.liebertpub.com/doi/abs/10.1089/acm.2004.10.1015. Accessed 8 Mar 2023.

Shinde, Tanvi et al. "Synbiotic Supplementation With Prebiotic Green Banana Resistant Starch And Probiotic Bacillus Coagulans Spores Ameliorates Gut Inflammation In Mouse Model Of Inflammatory Bowel Diseases". European Journal Of Nutrition, vol 59, no. 8, 2020, pp. 3669-3689. Springer Science And Business Media LLC, doi:10.1007/s00394-020-02200-9. Accessed 8 Mar 2023.

Dirty Dozen 2023

Dirty Dozen, Clean Fifteen Released For 2023

by fruit, vegetables,
It’s that time of year... the Environmental Working Group has just finished compiling the date and released the new Dirty Dozen list. These are the twelve fruits and vegetables which are most likely to be highly contaminated by pesticides.  In order to avoid the toxic body burden from these pesticides it’s important to buy the Dirty Dozen produce items organically.  That’s because these pesticides are not legally allowed to be used for organic produce.
 
You do have to remember to also think all the way down the food chain.  For example, if you’re purchasing organic apples, you’ll also want to buy organic apple sauce, apple juice, dried apples, if there’s apples in your trail mix it needs to be organic, etc,  The pesticide levels do not go away or diminish when the item is processed, it’s still there.  So make sure you’re paying attention to what you’re buying from the Dirty Dozen list.
 
The Clean 15 are those fruits and vegetables which do not need to be purchased organically because they have the lowest uptake of pesticides.  It’s still recommended that you thoroughly wash all produce before consuming it, whether it’s organic or not, Dirty Dozen, or Clean Fifteen.  
 
Unfortunately strawberries continue to be at the top of the list.  That means anything strawberry needs to be organic - strawberries, strawberry jam, dried strawberries, strawberry ice cream, etc.  All of it.  And the leafy greens (kale, collards, and mustard greens) continue to hold on to spot #3.  If you’re adding dark leafy greens to your diet, and you should be, these need to be organic.  

Here’s this year’s Dirty Dozen list:

1. Strawberries

2. Spinach

3. Kale, collard & mustard greens

4. Peaches

5. Pears

6. Nectarines

7. Apples

8. Grapes

9. Bell & hot peppers

10. Cherries

11. Blueberries 

12. Green beans

In a surprising twist, green beans have made it onto the list. Unfortunately, strawberries remain in the number one spot. That means anything strawberry....

EWG’s Clean Fifteen

1. Avocados

2. Sweet corn

3. Pineapple

4. Onions

5. Papaya

6. Sweet peas (frozen)

7. Asparagus

8. Honeydew melon

9. Kiwi

10. Cabbage

11. Mushrooms

12. Mangoes

13. Sweet potatoes

14. Watermelon

15. Carrots

Using this information from the EWG I’ve created this small printables that you can cut out and put in your wallet to help you remember.
 
Dirty Dozen 2023
Clean Fifteen 2023
 

Previous Years

For those who are interested here’s a list of what’s been on the Dirty Dozen over the years. It’s astonishing to me, and more than a little heartbreaking, that we continue to have certain foods that are so excessively treated with pesticides.  Many of these are foods that fed to children for whom the pesticide body burden is even worse due to their smaller size and higher consumption.  Regardless of your size, we need to avoid pesticides in our diet.  Print out and take your handout with you and stay on top of which products you MUST buy organic so you can eat well to be well.

2022: strawberries, spinach, kale, collard, and mustard greens, nectarines, apples, grapes, bell and hot peppers, cherries, peaches, pears, celery, tomatoes

2021:  strawberries, spinach, kale-collards-mustard greens, nectarines, apples, grapes, cherries, peaches, pears, bell and hot peppers, celery, tomatoes
 
2020: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2019: strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes
 
2018: strawberries, spinach, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery, potatoes, sweet bell peppers
 
2017: strawberries, spinach, nectarines, apples, peaches, pears, cherries, grapes, celery, tomatoes, sweet bell peppers, potatoes
 
2016: strawberries, apples, nectarines, peaches, celery, grapes, cherries, spinach, tomatoes, bell peppers, cherry tomatoes, cucumbers
 
what's in season march

What's In Season: March Produce Guide

by fruit, grocery, seasonal, vegetables, ,

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

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

Artichokes 

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

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

Broccoli

Broccoli, also abundant in January and February, is a superfood native to Europe. Low in calories and packed with many micronutrients, minerals, fiber, and antioxidants, broccoli has a reputation for helping to boost immunity and promote heart health.

The Institute for Functional Medicine suggests eating 2-3 cups of broccoli per day. Broccoli can be eaten cooked or raw. When cooking, it can be sautéed, steamed, roasted or air fried. If you plan to serve it without cooking, it's great for salads or dips.

Brussels Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

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

Cauliflower

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

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

If you're following a low-carb diet, cauliflower is a healthier choice to replace grains and legumes in a wide variety of recipes. I often like to curry cauliflower for a change of taste. The flavors of curry go well with cauliflower and greens. You can also try my autumnal cauli-mash recipe with roasted, crunchy Brussel sprouts. Yum!

Leeks

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

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

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

Lettuce

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

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

Mushroomswhat's in season march

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

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

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

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

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Pineappleswhat's in season march

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

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

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

Radishwhat's in season march

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

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

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

Rutabagas

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

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

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Turnips

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

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

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

Sources

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

whats in season: november

What’s In Season: November Produce Guide

by fruit, seasonal, seasons, vegetables, ,

This is the month that has my favorite holiday of all time-- Thanksgiving! And it’s made even more special by knowing that so many of these foods are ripe and in season now. How many of these are on your table? How many will be part of your Thanksgiving meal?

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitric oxide which can help to lower blood pressure levels, boost the immune system, and it’s also good for brain health.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

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

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

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage 

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

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

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

Cauliflower

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

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

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

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated in the U.S. and Canada with the Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

Leeks

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

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

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

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Oranges

Oranges

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

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

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

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

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

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

Pears

The common pear is a fruit that originated in Europe and has been cultivated for centuries. 

Pears are a good source of polyphenol antioxidants. They also contain other nutrients like folate, vitamin C, copper, and potassium. 

Pears are a good source of fiber, including prebiotics, which promote regular bowel movements, relieves constipation, and helps with digestion. If you want to get the most fiber from a pear, eat it with the skin on. 

This coming Thanksgiving, my Cinnamon Apple and Pear Sauce recipe is a delicious condiment I highly suggest for roast meats, bread, or even as part of a snack!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

Pomegranates

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

Pumpkinspumpkin for breakfast

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

Pumpkin is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Technically considered a fruit, it’s often treated like a vegetable.  Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

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

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

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America and Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

Tangerines 

Tangerines are indigenous to Southeast Asia. They are a subgroup of mandarins and the second-largest cultivated citrus fruit after oranges. They’re a bit smaller and less round than oranges, but they have a sweeter taste.

The pulp of tangerines is tender and juicy, with a rich flavor that provides vitamin C and antioxidants. Plus, they’re good sources of other vitamins and minerals, such as potassium and B complex vitamins. 

You can also use tangerines instead of orange in my Bone-In Chicken Breasts recipe. 

Turnips

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

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

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

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and used in baked goods!

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://www.britannica.com/plant/beethttps://www.healthline.com/nutrition/benefits-of-beetshttps://www.britannica.com/plant/persimmonhttps://www.healthline.com/nutrition/pumpkinhttps://www.britannica.com/plant/pumpkinhttps://www.healthline.com/nutrition/foods/spinachhttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/sweet-potatohttps://www.britannica.com/plant/spinachhttps://www.healthline.com/nutrition/persimmon-nutrition-benefitshttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/foods/cranberries#bottom-linehttps://www.healthline.com/nutrition/types-of-squash#TOC_TITLE_HDR_3https://www.healthline.com/nutrition/are-oranges-good-for-diabetics#recommendationhttps://www.britannica.com/plant/orange-fruithttps://www.britannica.com/plant/tangerine-fruithttps://www.healthline.com/nutrition/tangerine-benefits#The-bottom-line

avocado substitution

Replacing The Mighty Avocado

by produce, snacks, substitutions, Uncategorized, vegetables, wwme

Whether you have a general aversion to avocados or just an aversion to their cost — the price of avocados increased 125 percent in 2017 — you have plenty of healthy ingredient substitutions that not only save you money but diversify the taste and texture of a variety of dishes, guacamole included.

Guacamole

Don't let an avocado shortage slow down your guac game. For each avocado used in your guacamole recipe, substitute one cup of steamed, blended spring peas, organic edamame or chopped asparagus. Check out our recipe for Sweet Pea Guacamole below.

Sauces, Dips and Spreads

Avocados give sauces and soups a unique, creamy texture few ingredients can replicate. But that doesn't mean you can't get the same consistency without avocados–you just need to apply a little creativity.

  • Create the satisfying freshness of your favorite avocado dressing using Greek yogurt, cilantro, and an optional tablespoon or two of sour cream. For every avocado called for in the dressing recipe, substitute ½ cup Greek yogurt and 1 cup of loosely packed cilantro leaves (minced or processed in).
  • Hummus makes a great substitute for avocado dip on its own, but you can add an avocado-esque touch with a few extra ingredients. To every ½ cup of chickpea hummus, add ½ cup steamed organic edamame, ¼ cup loosely packed parsley leaves, ¼ cup basil or cilantro, 1 teaspoon of lime juice and 1 teaspoon of coconut oil.
  • Avocado toast went from fad to foodie staple almost overnight. Take the concept a step further with a clever, spreadable substitution, such as a chunky cashew spread. Soak cashews for a few hours and blend until coarse with a little water or stock and your secondary ingredients of choice, such as pesto, steamed squash, nutritional yeast, fresh herbs or chipotle peppers.

Salads

With their lush consistency and laid-back taste, avocados complement just about any salad. No avocados, no fear! Try sliced peaches (briefly steamed), seared artichoke hearts or farmers cheese (for creaminess) in your next salad for an exciting new texture.

Southwestern Food

Southwestern-style cuisine and avocados go hand-in-hand–they contrast the spiciness and hearty textures of tacos, salsa, corn salads and other rustic dishes beautifully. Next time you need avos in tacos or other Southwestern dishes but come up short, try roasted sweet potatoes, roasted chayote squash, queso fresco, roasted cauliflower or oven-fried plantains instead.

Sweet Pea Guacamole
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Print
Ingredients
  1. • 2 cups (1 pound) shelled spring peas, steamed for 2 minutes and cooled to room temperature
  2. • 1 or 2 cloves garlic, roughly chopped
  3. • ½ cup cilantro leaves, loosely packed
  4. • ¼ cup mint leaves, loosely packed
  5. • 2 ½ tablespoons lime juice, freshly squeezed
  6. • 1 teaspoon lime zest
  7. • 1 tablespoon extra-virgin olive oil, plus a little more, if needed
  8. • ½ jalapeno pepper, seeded
  9. • ½ teaspoon sea or kosher salt, plus more to taste
  10. • Pinch of cumin
  11. • Pinch of crushed red pepper, plus more to taste
Instructions
  1. Add all the ingredients to a food processor and process until nearly smooth.
  2. Adjust the consistency and seasoning as needed with olive oil and kosher salt.
The Ingredient Guru, Mira Dessy https://theingredientguru.com/

 

What’s In Season: October Produce Guide

by Fall, fruit, pantry, seasonal, seasons, vegetables, ,

Autumn is a time for a change of pace. The days are getting shorter, the leaves are changing colors and the cool air is coming in. With the change of season comes new produce to try! Here's a list of what's in season this Fall:

Acorn Squash

Acorn and butternut squash are among the types of winter squash that belong to the gourd family, which also includes pumpkin and zucchini. 

Winter squashes have many health benefits, such as high levels of fiber to help keep your digestive system in good shape, vitamin A for proper eye function, and potassium, an essential mineral that helps regulate blood pressure.

Try my flavorful stuffed acorn recipe!

Butternut Squash

Butternut squash is usually a little sweeter and nuttier than acorn squash. The nutty flavor makes butternut perfect as an addition to soups. 

Like acorn squash, acorn squash is also a winter squash filled with fiber, vitamin A, potassium and minerals. 

Apples

With a history that stretches back more than two thousand years, apples have been the apple of our eye since their first introduction to European cultures. 

Aside from high fiber content, apples also boast good levels of polyphenols, which may help reduce cancer risk while improving heart health, memory retention ability, and brain function.

My apple cinnamon cheesecake recipe is perfect for this season. It's made with a crust of almond flour, topped with a layer of cinnamon cream cheese filling and a cinnamon butter layer on top.

My recipe for cinnamon apple pear sauce can also be used as an accompaniment to any type of dessert or your favorite breakfast dish.

Beets 

Beets are one of the most extensively grown vegetables in the world and are mostly cultivated during the cooler seasons.

They contain a bit of almost all the vitamins and minerals that you need, including fiber, folate, and vitamin C. Beets are also a good source of nitrates which can help to lower blood sugar levels.

Roasting is one of the best ways to cook beets. You can also “zoodle” beets for a delicious addition to salads or as a base for another dish.

Broccoli

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

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

Brussel Sprouts

Brussels sprouts derive their name from Belgium's capital, where they were first cultivated in the 13th century. 

Just 1 cup of raw Brussels sprouts meets the National Institutes of Health's (NIH) recommended daily requirements for vitamin C and vitamin K. Not to mention that they are also rich in minerals. 

Brussel sprouts can be eaten raw (when shredded, they make a fabulous slaw!) or served roasted, sauteed, or steamed.

Cabbage

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

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

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

Cauliflower

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

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

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

Cranberries

The American cranberry is grown extensively in Massachusetts, New Jersey and Wisconsin but you can also find them near the Pacific Coast as well.

Cranberries are a powerhouse of nutrition, providing you with not only their signature tartness but also important vitamins and minerals. Manganese is found in abundance as well as copper, and vitamins C, E, and K1.

Cranberries are a popular pie filling, their juice is widely marketed as a beverage, and in sauce and relish form cranberries are traditionally associated with U.S. and Canadian Thanksgiving and Christmas meals.

Cranberries add a sweet and tangy flavor to both sweet and savory dishes, such as holiday bundt cake and chicken recipes.

 

Grapes

Grapes are primarily grown in temperate climates across the world, including Southern Europe, Africa, Australia, and North and South America. In the United States, most grapes are grown in California.

Grapes are packed with nutrients, vitamins, and minerals that can help with many health issues. They contain more than one-quarter of the RDIs for vitamin C and K.

For those who have access to good grapes for jelly making, here's a great grape jelly recipe from the book Preserving Memories: Growing Up in My Mother's Kitchen.

Note: Since grapes are one of the 12 fruits and vegetables that are on the Dirty Dozen list. It’s important to buy organic because it has a higher risk of pesticide exposure. Moreover, If you’re buying organic grapes, you’re also going to want to buy organic grape juice, organic raisins, and, yes, organic wine.

 

Leeks

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

Low in calories but high in nutrients, such as magnesium and vitamins A, C, and K, leeks also contain some fiber, copper, vitaminB6, iron, and folate. 

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

Lettuce

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

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

Mushrooms

Mushrooms have been a part of the human diet for thousands of years. The word mushroom is most often used to identify the edible sporophores. The term toadstool is often reserved for inedible or poisonous fungi.

Since it’s difficult to identify the toxic ones, it’s best to buy from a reliable grocery store or if possible, from a farmer’s market

Mushrooms are low-fat and cholesterol-free food. They are also a  good source of nutrients, such as essential amino acids and B vitamins.

The best way to cook mushrooms while still preserving their nutritional properties is to grill them. This would help in retaining more of their goodness and nutrients than frying and boiling.

Parsnips

Parsnips are a tasty root vegetable related to carrots and parsley root. They're commonly found in Great Britain and throughout Europe and Asia. Parsnips were introduced in America early in the 17th century. 

They pack a hearty dose of fiber, vitamin C, vitamin K, folate, and other important micronutrients. Parsnips are also low in calories yet high in fiber, improving digestive health, regulating blood sugar level, and supporting heart health.

If you want to add parsnips to your diet, you can easily swap them for other root vegetables in your favorite recipes!

Persimmons

Persimmon trees are a popular fruit grown in China for thousands of years. There are hundreds of different types of persimmons but the most popular ones include Hachiya and Fuyu varieties. The American persimmon’s fruit is generally considered more flavorful in its softened state than the Japanese species.

Persimmons are a delicious fruit that can be enjoyed in the winter months. They are filled with important vitamins and minerals like vitamins A, C, and B, potassium, and manganese. 

There are many culinary uses for persimmons; among my favorites are my persimmon raisin muffin and persimmon tea for acid reflux.

 

Pomegranate 

Pomegranate is a fruit that is believed to have originated in Iran. It is commonly cultivated in the warmer parts of the United States to Chile.

It is high in dietary fiber, folic acid, vitamin C, and vitamin K. This makes it a nutritious fruit that anyone can enjoy.

If you want to reap the many health benefits pomegranates have to offer, either eat them directly or drink the juice. The juice is the source of grenadine syrup, used in flavorings and liquor.

 

Pumpkin

Pumpkin is a type of winter squash that belongs to the gourd family, native to North America. 

It is a vegetable with many different uses. In Europe and South America, it is served as a vegetable whereas, in the United States of America, it is more commonly used as a dessert, such as pumpkin pies.

This scientifically considered fruit is high in vitamins and minerals and a great source of beta-carotene, a carotenoid that has been proven to protect against eye diseases.

Pumpkins can be boiled, baked, or steamed into various dishes like pie, soup, or bread. Pumpkin can also be turned into purees like apple sauce or canned puree that can then be made into pies and bread. Here are my three delicious pumpkin recipes to try this coming Fall.

Rutabagas

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

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

Rutabaga roots can be cooked with other root veggies, and the leaves are perfect for salads and soups. 

Spinach

Spinach is a cool-season vegetable, mainly grown in North America, Europe.

It is a nutrient-rich vegetable with high amounts of many essential nutrients such as carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. It is also high in insoluble fiber to help prevent constipation. 

The easiest and most healthy way to cook spinach is steaming to maximize its nutritional value.

Sweet Potatoes

Sweet potatoes are native to tropical America and widely cultivated in tropical and warm temperate climates.

Sweet potatoes are healthier than regular potatoes because they have a lower glycemic index (GI) and higher levels of nutrients like beta-carotene that help protect your eyesight. They are a good source of vitamin C, potassium, and many other vitamins and minerals. 

One of the easiest ways to cook sweet potatoes is to steam them. You can also try mashing, frying, grilling, or even slow-cooking. Here are some of my favorite sweet potato recipes!

 

Swiss Chard

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. Check out my two recipes --braised carrots and swiss chard stems and creamed swiss chard recipes.

Turnips

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

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

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

Winter Squash

Winter squashes have been known to last longer than summer varieties, and they're characterized by their thick rinds and hard seeds because these characteristics help them resist spoilage from exposure while on store shelves. 

The winter varieties include acorn, butternut, spaghetti, pumpkin, and kabocha.

Winter squash is a great source of healthy minerals, including manganese which helps with bone health. Some varieties also contain antioxidants like vitamin C and carotene for extra protection against free radicals in our bodies.

One of the most useful and versatile veggies in your garden, winter squash can be baked or pureed for hummus, pasta sauce, and baked goods!

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

 

 

 

 
health benefits of pumpkin

5 Health Benefits Of Eating Pumpkin

by health, seasonal, vegetables,

Who doesn’t love pumpkin? Its hearty flavor is wonderful when combined with warming spices such as cinnamon, nutmeg, cloves, and ginger, making it a wonderful food for Fall recipes. 

Fun fact, pumpkins grow on every continent except for Antarctica. Another interesting fact about pumpkins is that they are not just large orange orbs.  Pumpkins come in many different colors, sizes, and shapes. Depending on where you live and what’s available, you can find red, yellow, white, or multicolored pumpkins. Some are long and some are short. Some are smooth, some are covered in wart-like bumps. There are mini pumpkins of all sizes and large pumpkins in between. Some pumpkins are best for carving while others are good for eating or making pies. And some are best used for unique Fall decorations.

Health Benefits of Pumpkin

Although you probably know about using pumpkin in delicious recipes you may not know how healthy it is. Pumpkin can rightfully be considered a superfood.  Not only is it low in carbohydrates and high in fiber, it also provides a good source of vitamin A, vitamin C, potassium, and phosphorus.

Although it’s technically a fruit, we tend to treat pumpkin like a vegetable. But whatever it is, it’s very versatile vegetable. Pumpkins are useful for cooking, baking, making soup, and even to replace either eggs or oil in baking

Fiber

Many people lack enough fiber in their diet. Due to it’s high levels pumpkin may help with bowel health, improving digestive wellness, regulating blood sugar, and reducing cholesterol.

Cardiovascular Health

Dietary fiber has been shown in studies to reduce cardiovascular disease risk in men and lower the mortality risk from stroke in women.

Eye Health

In addition to high beta-carotene content, pumpkin is also an excellent source of lutein and zeaxanthin. Both of these carotenoids have been shown to be supportive against cataracts and may help against age related macular degeneration.

Reduced Cancer Risk

Studies have shown a link between a diet deficient in beta-carotenes and cancer. Particularly cancers of the stomach, throat, and pancreas. Increasing beta-carotenes appears to reduce this risk.

Improved Skin Health

Because of its high beta-carotene levels pumpkin is a nutrient dense, high fiber food that happens to also be good for your skin. A diet high in beta-carotenes has been shown to help protect against UV-rays and may reduce photoaging from sun exposure. And when it comes to skin health, eating more vegetables, including beta-carotene-rich foods, may improve your appearance. A study found perceptible changes that were identified as being more attractive.

Pumpkin Recipe Tips

Now that you know about the wonderful health benefits that pumpkin has to offer it’s time to add more pumpkin to your diet. Here are some quick tips to add pumpkin to a wide variety of dishes:

Pumpkin Bites

Using ½ C. pumpkin puree, either homemade or from a can (not canned pumpkin pie mix, that’s a different thing altogether), add 2/3 C. almond butter, 2 ½ C. old-fashioned oats, ¼ C. ground flax seeds, and a little honey or maple syrup for sweetness. If desired also add pumpkin spice to taste. Roll into a ball and store in the fridge for a convenient snack.

Pumpkin Pancakeshealth benefits of pumpkin

Add a scoop of pumpkin puree and a dash of pumpkin spice to your favorite pancake batter. You may need a tiny bit more flour or nut meal to make up for the wetness of the pumpkin but the results will be delicious!

Pumpkin Overnight Oatshealth benefits of pumpkin

Instead of yogurt combine your old-fashioned oats with almond milk and pumpkin puree and let it sit overnight. If you’d like you can add a little maple syrup and top with chopped pecans for a fabulous Fall anytime treat.  

Pumpkin Boosthealth benefits of pumpkin

When making a basic soup (onions, celery, and broth) add a healthy dollop of pumpkin puree and a little cashew milk to make a wonderful Fall soup. Garnish with pumpkin seeds for a little crunch and a nutritional boost

But those aren’t the only ways you can add pumpkin to your diet.  Here are some of my favorite pumpkin recipes on the blog:

 

Sources

 

Jahan, Kausar et al. "Dietary Fiber As A Functional Food". Functional Food Products And Sustainable Health, 2020, pp. 155-167. Springer Singapore, doi:10.1007/978-981-15-4716-4_10. 

 

Katagiri, Ryoko et al. "Dietary Fiber Intake And Total And Cause-Specific Mortality: The Japan Public Health Center-Based Prospective Study". The American Journal Of Clinical Nutrition, vol 111, no. 5, 2020, pp. 1027-1035. Oxford University Press (OUP), doi:10.1093/ajcn/nqaa002.

 

Miyazawa, Itsuko et al. "Relationship Between Carbohydrate And Dietary Fibre Intake And The Risk Of Cardiovascular Disease Mortality In Japanese: 24-Year Follow-Up Of NIPPON DATA80". European Journal Of Clinical Nutrition, vol 74, no. 1, 2019, pp. 67-76. Springer Science And Business Media LLC, doi:10.1038/s41430-019-0424-y. 

 

ZX, Wang et al. "[Comparison Of Lutein, Zeaxanthin And Β-Carotene Level In Raw And Cooked Foods Consumed In Beijing]". Zhonghua Yu Fang Yi Xue Za Zhi [Chinese Journal Of Preventive Medicine], vol 45, no. 1, 2011, p. ., https://pubmed.ncbi.nlm.nih.gov/21418822/. 

 

Eisenhauer, Bronwyn et al. "Lutein And Zeaxanthin—Food Sources, Bioavailability And Dietary Variety In Age‐Related Macular Degeneration Protection". Nutrients, vol 9, no. 2, 2017, p. 120. MDPI AG, doi:10.3390/nu9020120.

 

Jia, Yu-Ping et al. "The Pharmacological Effects Of Lutein And Zeaxanthin On Visual Disorders And Cognition Diseases". Molecules, vol 22, no. 4, 2017, p. 610. MDPI AG, doi:10.3390/molecules22040610. 

 

Zhou, Yunping et al. "Association Of Carotenoids With Risk Of Gastric Cancer: A Meta-Analysis". Clinical Nutrition, vol 35, no. 1, 2016, pp. 109-116. Elsevier BV, doi:10.1016/j.clnu.2015.02.003. 

 

Ge, Xiao-Xiao et al. "Carotenoid Intake And Esophageal Cancer Risk: A Meta-Analysis". Asian Pacific Journal Of Cancer Prevention, vol 14, no. 3, 2013, pp. 1911-1918. Asian Pacific Organization For Cancer Prevention, doi:10.7314/apjcp.2013.14.3.1911. 

 

Huang, Xiaoyi et al. "Association Between Vitamin A, Retinol And Carotenoid Intake And Pancreatic Cancer Risk: Evidence From Epidemiologic Studies". Scientific Reports, vol 6, no. 1, 2016. Springer Science And Business Media LLC, doi:10.1038/srep38936. 

 

Academic.Oup.Com, 2022, https://academic.oup.com/ajcn/article/96/5/1179S/4577133. 

 

Stahl, Wilhelm, and Helmut Sies. "Β-Carotene And Other Carotenoids In Protection From Sunlight". The American Journal Of Clinical Nutrition, vol 96, no. 5, 2012, pp. 1179S-1184S. Oxford University Press (OUP), doi:10.3945/ajcn.112.034819.

 

Pandel, Ruža et al. "Skin Photoaging And The Role Of Antioxidants In Its Prevention". ISRN Dermatology, vol 2013, 2013, pp. 1-11. Hindawi Limited, doi:10.1155/2013/930164.

 

Whitehead, Ross D. et al. "You Are What You Eat: Within-Subject Increases In Fruit And Vegetable Consumption Confer Beneficial Skin-Color Changes". Plos ONE, vol 7, no. 3, 2012, p. e32988. Public Library Of Science (Plos), doi:10.1371/journal.pone.0032988.

 

 

 

nitric oxide

Nitric Oxide Health Benefits

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Nitric oxide, also known as nitrogen monoxide, plays a vital role in supporting your overall health; it is a signaling molecule that is critical for supporting many processes in your body. In 1992 it was given the title of Molecule of the Year.

Benefits

nitric oxide

A nitric oxide deficiency may be related to a wide variety of health issues such as hypertension, insomnia, anxiety, memory loss, and depression. However there are a number of body systems which do better when we have sufficient levels of nitric.

  • Blood Pressure – as a vasodilator nitric makes blood movement through the vessels easier thus allowing the heart to work less, keeping blood pressure down.
  • Blood Flow – nitric oxide has the ability to make platelets less sticky. Therefore, the platelets are less likely to clump together and form a blood clot.
  • Cardiovascular Health – due to nitric oxide’s ability to reduce blood pressure and assist with better blood flow, your heart does not have to work quite as hard. Nitric oxide can also improve endothelial function, arterial stiffness, and ischemia-reperfusion injury. Depleted nitric oxide production, however, is one of the earliest signs in the development of cardiovascular disease.
  • Brain Health – nitric oxide is important for the central nervous system. It can change the potential of the brain to complete things which may point to the ability to help with neurodegenerative diseases.
  • Immune System – it can help fight off disease and infection. Studies have indicated that nitric oxide may help to reduce respiratory tract infections by inactivating viruses and inhibiting their replication.

Are you getting enough nitric oxide?nitric oxide

 So how do you make sure you are getting enough nitric oxide?

Firstly, it’s important to understand there is no food source or supplement for it; but there are foods and supplements that can boost the amount of nitric in the body. Your body converts nitrate to nitrite and then the nitrite is converted to nitric . There is an important difference between naturally occurring sources and chemical versions.  In all cases you want to avoid the lab-created versions and choose food based options.

For your body to complete this process, it must first have sufficient amounts of nitrate available from your diet. Inorganic nitrate and nitrite are found naturally in many foods. Leafy green vegetables and beets are excellent sources of nitrates. Other sources include chard, spinach, lettuce, endive, leeks, radishes, celery, broccoli, fennel, Chinese cabbage, turnips, cucumbers, carrots, cauliflower, pomegranate, citrus fruits, and bananas. Herbs are another great source including parsley and dill.

Important co-factors

nitric oxide

Adding the above referenced foods to your diet can be beneficial, but there are a couple of other components that are necessary for nitric production. These include arginine and citrulline.

Arginine is an amino acid found in high-protein foods such as grass-fed beef, wild-caught fish, pasture-raised eggs, dairy products such as cultured yogurt, kefir, raw cheese, and seeds like pumpkin and sunflower. Seaweed and spirulina also contain arginine.

Another nitric booster is the non-essential amino acid Citrulline. The name citrulline comes from the Latin citrullis which means watermelon.  As you can guess, watermelon is a good source of this compound.

Eating a diet rich in nitrates, arginine, and citrulline is a great place to start to make sure your body has the building blocks to produce sufficient nitric. If additional support is needed, a supplement comprised of beets, L-arginine, and L-citrulline can be added to the diet.

As always it is important to consult with your health care provider first before adding any supplementation to your diet.

In summary

Nitric oxide is a vasodilator, a neurotransmitter, a regulator of nutrient metabolism, and a killer of bacteria, fungi, parasites, and viruses.

A focus on diet as a means of elevating nitrate levels through the above suggested foods can be a cost-effective means to providing your body with the building blocks of health when it comes to nitric oxide.

Listen in as BionoxUSA Founder Dr. Jay  and I dive deep into the science behind and benefits of nitric oxide.

 

Sources

 

  • Bondonno, C.P., Croft, K.D., and Hodgson, J.M. (27 June 2016). Dietary nitrate, nitric oxide, and cardiovascular health. Critical Reviews in Food Science and Nutrition. Volume 56, 2016 - Issue 12. Retrieved from https://doi.org/10.1080/10408398.2013.811212.
  • Bondonno, C.P., Croft, K.D., Ward, N., Considine, M., and Hodgson, J.M. (April 2015). Dietary flavonoids and nitrate: effects on nitric oxide and vascular function. Nutrition Reviews, Volume 73, Issue 4, Pages 216-235. Retrieved from https://academic.oup.com/nutritionreviews/article/73/4/216/1817794?login=false
  • Bryan, N.S. (2018). Functional nitric oxide nutrition to combat cardiovascular disease. Curr Atheroscler Rep 20, 21. Retrieved from https://link.springer.com/article/10.1007/s11883-018-0723-0.
  • Bryan, N.S. and Schwarz, E.R. (2022). The role of nitric oxide supplements and foods in cardiovascular disease. Nutritional and Integrative Strategies in Cardiovascular Medicine.
  • Martel, J., Ko, Y.F., Young, J.D., and Ojcius, D.M. (May-June 2020). Could nasal nitric oxide help t mitigate the severity of COVID-19? Microbes and Infection. Volume 22, Issues 4-5, pages 168-171.
  • Ritz, T., Salsman, M., Young, D., Lippert, A., Khan, D., and Ginty, A. (July 2021). Boosting nitric oxide in stress and respiratory infection: potential relevance for asthma and COVID-19. Science Direct. Retrieved from https://www.sciencedirect.com/science/article/pii/S2666354621000582.
  • Wu, G., Meininger, C.J., McNeal, C.J., Bazer, F., and Rhoads, M. (2021). Role of l-arginine in nitric oxide synthesis and health in humans. Amino Acids in Nutrition and Health. Retrieved from https://link.springer.com/chapter/10.1007/978-3-030-74180-8_10.