Nutritional Information

Topics:

• Finnish Coffee Table
• Seeds
• Rice
• Good Fiber Sources
• Eat Your Greens
• Detox Dozen
• Eat Right to Sleep Well
• Natural detox
• Nordic Diet
• Forms of Sugar
• Ten Favorite Fresh Summer Herbs
• Hungarian Staples
• Nutrients = Foods
• Probiotics?
• Plant-base Protein
• Cuban Creole Classics
• Detox Foods
• Flours
• Nuts & Seeds
• What counts as a serving?
• Eating the Rainbow
• Chili Peppers
• Protein Powders
• Gluten-free, Wheat-free ANCIENT GRAINS
• Oats...
• Cocoa vs. Cacao
• Mexican Cuisine
• Knowing Your Potatoes
• 7 Protein Sources
• Know Your Yogurts
• Seasonal Food Guide
• 7 Ways to Boost Liver Function
• Top 10 Superfoods for Kids
• Mushrooms
• Make a Switch, Banish GMOs and gluten Substitutions
• Color Your Plate
• Gluten free
• ~Grains~Fiber~
• Top Choice of Fiber
• Cooking Chart
• Apples
• Olives
• Where to find protein from vegetables
• Healthy Foods and Why
• Where to find soluble fiber
• Eat for Immunity-Boosting Effects
• Ten Foods to Try
• What multivitamin should contain.
• Super Foods for Women
• 30 Essential Foods for Women
• Foods That Make You Feel Better
• Teff
• Basic Foods To Eat
• Store Fresh Produce
• EDIBLE   FLOWERS

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Finnish Coffee Table

aka "Bread-and-Butter Table"

Voileipäpöyät

in Sweden: smörgäsbord

in Norway: koltboard

in Denmark: smørbrod

It is usually a buffet-style service. The voileipäpöyöt is built around a definite framework and served in particular order. For simple occasions the menu may have just one to three items. A more elaborate occasions may have 4-7 items.

To build a menu, add foods that go with bread and butter. Then expand the menu further by adding dishes that go well with bread. 

"A Finnish meal without bread

is not a meal."

"Suomalainen ateria ilman leipää

ei ole ateria."

Examples

• 1st bread and butter: variety of dark, light, soft, crisp
• 2nd pickled fish: salted and pickled herring, anchovies, or salmon
• 3rd warm fish or cold meats dishes (Take a clean plate.): liver pâté, sliced cooked ham, salmi, bologna, tongue, cold roast beef

Pikkulämpimiä ("little hot bits", aka main course hot foods)

• 4th warm foods (Take a clean plate.): Finnish meat balls, meat dishes, boil potatoes and vegetables

Finnish meat balls: https://veggiefernandezs.blogspot.com/2022/06/finnish-meat-balls.html

• #5th salads and egg dishes or cheese, fruit pasties
• #6th dessert (Take a clean plate.)
• #7th coffee

It can be a big chore, so have a pot-luck voileipäpöyät. 

Sample dishes

To serve 4:

• rye handtrack, pumpernickel, rye and barley bread
• butter, salted herring, spiced herring
• Finnish Swiss cheese, Edam cheese
• fresh tomatoes, pickles, pickled beet

Serves 10-15:

• assorted breads, butter
• pickled herring pickled fish rolls, sardines
• smoke salmon (lox) slices, Finnish meat balls
• potato casserole, Carrol salad
• fresh tomatoes, pickles, baked cheese

Serves +30:

• assorted breads, butter
• pickled herring, pickled fish rolls
• assorted cold cuts and cheeses
• stuffed meat rolls, meat cabbage casserole
• sliced pork roast, potato casserole
• carrot salad, rice
• baked cheese, cream cheese
• fresh fruit compote, vanilla sauce
• beverages

‼️

Seeds

Keep a variety of seeds on hand. With a scoop here, a sprinkle there, the heath benefits of fine seeds add up.

Chia

-rich in fiber

-healthy omega-3 fatty acids

-Serve with a liquid, example milk or water, or soak them before using. It makes them easier to absorb their nutrients.

Flaxseeds and flaseed meal

-omega-3 fatty acids

-help against heart disease and arthritis

-cancer-fighting lignans

-best absorbed in the ground form

-store in the refrigerator to prevent spoiling

Hemp (is a nut)

-one of the few plant-based complete protein sources

-contain high levels of the amino acid arginine, which may reduce the risk of heart disease

Poppy

-sweet-spicy seeds

-good source of calcium (1 Tbs../15 g  supplies 10% of your daily requirement

-use in baked goods or creamy salad dressings

Pumpkin seeds (Pepitas)

-packed with bone-building magnesium 

-heart-helping plan sterols

Sesame

-both white and black sesame seeds have a sweet, nutty flavor

-loaded with antioxidants

-black sesame seeds have more crunch, stronger flavor, and might have more antioxidants

Sunflower

-excellent source of vitamin E

-buy unsalted

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Rice

September 2021

The Oryza sativa rice was first domesticated in the Yangtze River basin in China 13500 to 8200 years ago. Other wild rices have been cultivated in different geographies around the world. In fact there are over 40 000 varieties.

Rice is a staple food for over half the world's population. It is often considered a side dish, but it can be a main meal, as well. Plus it is eaten for breakfast, lunch, snack, and/or dinner. 

There are may varieties of rice, each with different flavor, texture, and purpose, with a added bonus, gluten free!

First rinse it in water several times. 

1. Long grain- with fish or chicken, stuff vegetables, rice salad, in bean and rice main dishes, or in soups

2. Basmati rice- slightly nutty taste and aroma; used in Indian, Pakistani, and Middle Eastern cuisines; in pilafs, spicy curries, or rice pudding

3. Jasmine rice- sweet, almost floral aroma, and slightly sticky texture; great for using chopstick dishes; stir-fries, Thai curries; meats and grilled fish; goes well with coconut dishes.

4. Short rice- used in shush, risottos, stir--fry recipes, and desserts

5. Wild rice- nutty flavor; as pastas rice flour, soups, and salads

Leftover rice will last in the refrigerator for 3-4 days and can be frozen for several months. Use cold rice for a stir-fry dish.

Uncooked rice stored in a tightly covered container in a cool, dry place for up to two years.

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Good Fiber Sources

July 2020

Low consumption of dietary fiber is associated with potential health risk. It keeps the digestive system healthy. So what to eat?

All organic!

I. Beans and gains:

• barley
• beans
• brown rice
• lentils
• oats
• popcorn

II. Fruits:

• avocados
• oranges
• pears
• raspberries
• strawberries

III. Nuts and seeds:

• almonds
• chia seeds
• pumpkin seeds
• sunflower seeds

IV. Vegetables:

• artichokes
• beets
• carrots
• leafy greens

🥦🥒
Eat Your Greens

April 2020

You know you should eat them...but do you truly know why and which ones?

They 

• protect your heart.
• work wonders for wight management.
• help your nerves communicate.
• watch over eye health.
• build your bones.
• cancer fighters.
• defend against diabetes.
• holster liver health.
• supercharge your lymphatic system.

🍏🥕🍋🥦

Detox Dozen

April 2020

Eat these colorful foods to shoo toxins out of your body:

RED FOODS: 

• apples (protect liver, source of pectin, fiber, eliminate lead and other compounds) 
• beets (antioxidant, anti-inflammatory properties, boost liver enzymes 

ORANGE FOODS: 

• carrots (balances detoxification)

YELLOW FOODS: 

• lemons (detoxification, may prevent breast and other cancers, antioxidant and anti-inflammatory benefits)
• turmeric (positive impact on liver enzymes, detoxifying agent)

GREEN FOODS: 

• broccoli (detoxification, sport liver health, high in fiber)
• green tea (antioxidant)
• cilantro (detoxification, when combined with vitamin C may eliminate lead and cadmium from the body, antioxidant benefits and potential anticancer activity)
• chlorella (reduces liver inflammation, enhances detoxification)

BLUE FOODS:

• blueberries (anticancer, anti-0besity, anti0-inflammatory properties, liver protective, help prevent heart disease

PURLPE FOODS:

• purple sweet potatoes (antioxidant-rich anthocynins, support and protect the liver, elimination-empowering fiber0

WHITE FOODS:

• garlic (detoxification, increase glutathione, protect and support the liver

🥑🍎🍌🥕🌽

Eat Right to Sleep Well

June 2018

Good quality sleep helps reduce stress, lose weight, and function better.

'Having trouble sleeping? Try some of these foods.

1. ORGANIC KIWI

 (a) Full of vitamins C and E

 (b) Eat two kiwis one hour before bedtime for four weeks.

  (1b) Eat the skin as well because the vitamins are stronger between the skin and fruit.

 (c) Study shows that total sleep time improved by 13%

2. ORGANIC SOY

 (a) Soy products are rich in sleep enhancing isoflavones, which helps regulate the sleep/wake cycle.

3. TART ORGANIC CHERRY JUICE

 (a) Drink two, 8-ounce (240 ml) daily, one in the morning and one at night for two weeks.

4. FIBER-RICH FOODS

 (a) Examples organic: chia seeds, nuts, and whole grains.

5. CALCIUM-FORTIFIED ORGANIC YOGURT

 (a) Calcium helps the brains the amino acid tryptophan to manufacture the sleep-inducting substance melatonin.

6. ORGANIC BANANAS

 (a) They are rich in potassium, magnesium, tryptophan, and vitamin B6.

7. ORGANIC PINEAPPLE or ORANGE JUICE

 (a) Both help rise in melatonin to promote good sleep.

8. ORGANIC WALNUTS

 (a) Eat a handful an hour before bedtime.

 (b) They are also a good source of tryptophan, which helps make serotonin and melatonin.

9. DARK ORGANIC LEAFY GREENS

 (a) Kale, spinach, and collard greens contain magnesium-rich greens to help de-stress and good sleep.

10. ORGANIC ALMONDS AND DATES

 (a) Start at breakfast, eat 8 almonds and two dates.

 (b) They are fiber-rich foods and able to slowly help produce melatonin for later in the day.

😌😌😌

Natural detox

January 2018

Old-time herbal doctors used the term "alternatives" to refer to herbs that help the body return to a healthier state

for the

A. Liver-filters toxins and waste from the blood

 1. dandelion root, artichoke leaf, burdock toot, and yellow dock root, shisandra berry, and milk thistle help protect and heal the liver

  (a) taste mildly to strongly bitter

 2. turmeric, burdock, and dandelion can be added to foods

B. Lymph-add in circulatory system, cleaning fluids from the cells, and outside the bloodstream

 1. red clover blossoms, burdock root, red root, schisandra, and calendula blossoms

  (a) taken in tea, pills, and liquid extracts 

C. Colon-it is important to eep things moving 

 1. bitter-tasting herbs (cholagogues), proper hydration, gently increasing fiber via foods in the diet and supplements like ground flax, psyllium, or chia seeds

  (a) need a little more encouragement: triphala and yellow dock root

  (b) magnesium encourages bowel movements

D. Kidney-filter your blood

 1. drink more water, eat more organic green vegetables, and reduce eating meat

 2. parsley leaf, dandelion leaf, nettle leaf, burdock root and corn silk

  (a) best in water medium like tea, broth, or in food

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Nordic Diet

October 2017

It is also called "Nordic Cuisine" or "New Nordic" a modern twists on ancient methods of cooking from Iceland, Denmark, Norway, Sweden, and Finland. The dishes focus on healthier fare, including plenty of plant-based foods and nutritional.

ingredients:

• yogurt, creams, butters, and cheeses (range of sour and fermented milks)
• flour: buckwheat, rye, whole-wheat (array of textures and densities)
• cold-water and wild-caught fish and seafood: brining, smoking, pickling, and curing (mainly oily and/or firm-fleshed)
• Meat as traditional Nordic has been changing to seaonals, local produce: beef, lamb, and pork, less poultry except for wild-caught poultry, along with game meats: venison, elk are popular, so are reindeer, pheasant, and duck.
• cold-climate vegetables: cabbage, cauliflower, onions, beets, radishes, potatoes, cucumbers, mushrooms, and Swedes or rutabagas, and herbs (especially dill)
• fruits: apricots, cheerites, plums, berreis, pears, apples, and rhubarb
• rapeseed (canola) oil due to the lack of olive trees in the north, and goat or cow butter
• Fruit and malt vinegars, strong pickling vinegar called attiksprit, white pepper, Nordic mustard always contains sugar.
• balance of sweet and savory
• Preserved foods were a necessity in the past, but brining, smoking, pickling, and curing is still part of the culture in many meals.

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Forms of Sugar

July 2017

Try to cut back on sugar. It affects the natural reward centers of the brain and makes it just a as addictive as cocaine and heroin. Be on the look out for these "hidden" sugar ingredients.

* These forms of sugar are naturally rich in minerals and vitamins. Their benefits outweigh any drawbacks when used in moderation

brown sugar          fruit juice          honey*               mannitol          sorghum*

corn syrup             concentrate      hydrogenated   maple syrup*  sucrose

dextrin                   high-fructose   starch                 molasses*         sorbitol

dextrose                invert sugar      polyols               turbinado

fructose                galactose            maltose            raw sugar

    

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Ten Favorite Fresh Summer Herbs

July 2017

Fresh herbs add flavor to your recipes, also healthy properties. You can create meals without adding extra salt, sugar, or fat. Add to salads, pastas, casseroles, sandwiches, beverages, soups, and desserts!

favorite:

• basil (all types)
• chives
• cilantro
• organo
• parsley
• peppermint
• rosemary
• sage
• spearmint
• thyme

grown      

            on the balcony                                                    in the window              

                                  

       garden pot                                                                                       garden

))))))))))))(((((((((((

Hungarian Staples
Magyar tűzőkapocs
June 2017

Hungarian recipes have been passed down through generations of cooks by oral tradition. Starting in the Ural Mountains between Europe and Asia by nomadic tribes called Magyars /mudyahr/ who traveled southwest and settled in now Hungary around 896 A.D./C.E.H

Queen Beatrice of Italy married to King Matthias (1458-90), introduced cheeses, pastries, chestnuts, anise, onion, garlic, dill, and capes, along with music with meals.

Turkish invasion in 1526 and lasted for 150 years, fragmented the nation:

1. Transylvania, now part of Romania, added: Romanian and Germanic foods

2. Hapsburg-ruled western and northern areas and added French cooking methods and spices  

3. central region of Turkish occupation introduced: paprika, coffee, tomatoes, corn, squash, eggplant, noodles with cottage cheese, stuffed peppers, and strudel

Hungarian Staples:

• thick-sliced bacon
• beef, chicken, fish, and vegetable bouillon cubes
• dill
• paprika
• flat-leafed Italian parsley
• poppy seeds
• white and red potatoes
• long-grained rice
• saffron
• sour cream
• walnuts
• yeast

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Nutrients = Foods

Jan. 2017

What types of food give you the nutrients needed?

Nutrients            Organic Foods:

protein               legumes (beans, lentils, peas, peanuts), nuts, seeds, leafy green        

                           vegetables, non-GMO soy products

Omega-3 fats     seeds (chia, hemp, flax), leafy green vegetables, microalgae, non-GMO 

                            soybeans and soy products, walnuts, wheat germ

fiber                   vegetables, fruits (berries, pears, papaya, dried fruits), avocado, legumes 

                          (beans, lentils, peas), nuts, seeds, whole grains

calcium             low oxalate leafy greens (broccoli, bok choy, cabbage, collard, dandelion, 

                          kale, watercress), calcium-set tofu, almonds, almond butter, fortified plant

                          milks, sesame seeds, tahini, figs, blackstrap molasses

iodine                sea vegetables (arame, pulse, nori, walkame), iodized salt

iron                    legumes (beans, lentils, peas), leafy greens, non-GMO soy products, 

                          quinoa, potatoes, dried fruit, dark chocolate, train, seeds (pumpkin, 

                          sesame, sunflower), sea vegetables (pulse nori)

zinc                    legumes (beans, lentils, peas, peanuts), non-GMO soy products, nuts, 

                           seeds, oats

choline               legumes (beans, peas, peanuts),bananas, broccoli, oats, oranges quinoa,

                          non-GMO soy products

folate                  leafy green vegetables, almonds, asparagus,avocado, beets, enriched

                           grains (breads, pasta, rice), oranges, quinoa, nutritional yeast

Vitamin B12       fortified foods (nutritional yeast, plant milks), supplement (25000 mg per

                           week)

Vitamin C          fruits (especially berries, citrus, cantaloup, kiwifruit, mango, papaya, 

                          pineapple), leafy green vegetables, potatoes, peas, bell peppers, chile

                          peppers, tomatoes)

Vitamin D         sun, fortified plant folks, supplement if deficient

Vitamin K         leafy green vegetables, sea vegetables, asparagus, avocado, broccoli,

                         Brussels sprouts, cauliflower, lentils, peas, natto 

PlantBasedDeititian.com

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Probiotics?
Sept. 2016

probiotics: a microorganism introduced into the body for its beneficial qualities
also known as friendly bacteria. It absorbs or  produce vitamins. 

Most people are deficient in probiotics because these friendly bugs are killed off by antibiotics in medications, meat and poultry raised on factory farms, hand sanitizers, pesticides in food and beverages, fluoride and chlorine in drinking water, and other toxins. It is best to eat a variety of fermented foods and drinks

By consuming probiotics, beneficial bacteria are being replenished in the small and large intestines. When these helpful bacteria set up colonies, they crowd out the more harmful types of organisms. 

First, eat organic food as much as possible because of the ever increasing use of pesticides. 

Weed killer contains "glyphosate" (sold under the brand name Roundup) is widely used to grown corn, wheat, soy, and other crops today, as well as on home lawns and gardens. Glyphosate is so deadly that corn, soy, and cotton are genetically modified (GMO) to withstand its killing power, while surrounding weeds die off. Glyphosate makes the human body produce and store more fat (more obesity), destroys good intestinal microorganisms, and acts like a carcinogen (capable of causing cancer).

Second, some organic foods to add to a probiotic diet:

• organic plain yogurt
• organic kefir (fermented milk drink originated in the north Caucasus Mountains)
• sauerkraut (fermented cabbage)
• kimchi 김치 (fermented Korean dish made of vegetables)
• kvass (fermented beet drink)
• ant 納豆 (Japanese food made from soybeans fermented)
• miso 味噌 (Japanese seasoning produced by fermenting soybeans)
• kombucha (Japanese fermented dink originated from Manchuria)
• raw cheese from goat's or sheep's milk
• any other naturally fermented food 

Third, eat organic foods rich in prebiotic fibers:

• dandelion greens
• Jerusalem artichoke
• garlic
• onions
• leeks
• asparagus
• onions
• garlic
• leeks
• raw honey
• chicory root
• jicama
• barely ripe plantains and bananas
• sprouted chole grains
• seeds
• berries

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Plant-base Protein

Aug. 2016

Here is a list of the best plant-based sources of protein:

         food                        calories     protein(g)     calories from protein (%)

I. Nuts and Seeds (serving size 1 ounce/30 g)

 hemp seeds                    162                 10                  25%

 peanuts, unshelled       164                   7                  17%

 black walnuts                 173                  7                  16%

 flax seed                          110                  3.8               14%

 chia seeds                       138                  4.7               14%

II. Bread, Grains, and Pasta (serving size ½ cup/115 g) 

 seitan                              180                31.5                70%

oat bran, cooked             44                   3.5                32%

whole wheat pasta

   (cooked)                        87                    3.5               16%

buckwheat flour             29.5                11.5                16%

wheat flour                    203.5                 8                   16%

quinoa, cooked             111                      4                   14%

oats, cooked                  153.5                  5.5                14%

III. Beans and legumes (serving size ½ cup/115 g) 

tempeh                          160                    15.5              39%

soy beans                      127                     11                  35%

lentils                             115                       9                 31%

kidney beans                109                      8                 29%

split peas                       115.5                   8                 28%

lima beans                    108.5                  7.5               28%

black beans                   113.5                  7.5               26%

black-eye peas               99                     6.5               26%

tofu                                  94                     6                  26%

pinto beans                  122.5                  7.5               24%

navy beans                   127.5                  7.5               24%

IV. Vegetables (serving size 1 cup/230g)

spinach, cooked            41                     5                   49%

asparagus                       27                     3                  44%

broccoli                           31                     2.6               34%

Brussels sprouts           38                     3                  32%

peas                               118                      8                  27%

sun-dried tomatoes    139                     8                  23%

V. Protein Powder (serving size 1 oz/30 g)

pea protein                  103                    24                 93%

brown rice protein     110                    15                  55%

hemp protein              113                    13                  46%

-nomeatahlete.com

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Cuban Creole Cuisine
Cocina Criolla Cubana

May 2016

Since the late 1400s, the native inhabitants, Ciboney fishermen and seafarers and Taino farmers and hunters, introduced foods and flavors to the Spanish conquistadors. Other groups of people came with their cuisines: African slaves, Chinese from the California gold fields and later immigrants, the French, the Americans from USA, and Mexicans from Yucatan. But Spain contributed the strongest single influence in Cuba. Hot chiles are not popular, but Spanish foods and spices are: garlic, onion, olive oil, oregano, cumin, cinnamon, nutmeg, vanilla, and citrus zest. Add to these are Caribbean bitter orange juice, lime juice, and via African foods of yuca and okra.

Look under the title "Cuba" for many dishes.

</></></></>Detox Foods

May 2016

Try to add some of these in every meal.

AVOCADO-contain monounsaturate fatty acids for ridding the body of unhealthy cholesterol

CABBAGE-natural diuretic to help cleanse body of excess liquid and toxins; rich in sulfur (helps liver break down of toxins)

CILANTRO-the oils may help to promote digestion

COCONUT OIL-use in moderation, may help in lowering cholesterol and maintain weight

COLLARD GREENS-help to lower LDL (bad cholesterol) and add in digestion

EXTRA-VIRGIN OLIVE OIL-full of antioxidants and vitamin E, helps to reduce inflammation

GRAPEFUIT-vitamin C, free-radical fighter, can help lower cholesterol

KAKE-cleanest and most antioxidant-packed greens, full of vitamin K or other vitamins, calcium, and nutrients

LEMON WATER-squeeze of organic lemon in 8-10 glasses per day; full of antioxidants, simulate liver enzymes, flush toxins out of the body

MELON-packed with hydrating nutrients, electrolytes, and few calories; rich in potassium and vitamin C, high water content which acts as a natural diuretic

MISO PASTE-made from fermented soybeans, good stomach probiotic; loaded with protein, iron, vitamin B6, and magnesium

RADISH-contains glucosinolates (helps boy's natural detoxification)

WILD SALMON-packed with heart-healthy inflammation-fighting omega-3 fatty acids, bone-strengthening, and immunity-boosting vitamin D

-=-=-=-=-=-=-=-

Flours

May 2016

Studies on long-term health effects of gluten (protein found in wheat, rye, and barley) has been linked to chronic inflammation. Hence eat these foods in moderation.

People with gluten sensitivities or celiac disease, there are gluten-free flours: almond meal, coconut, and garbanzo bean flours, for example.

All flours contain nutrients

-coconut flour has high amounts of healthy dietary fiber

-whole-wheat flour has vitamins B1, B3, B5, folate, and riboflavin

A. All-purpose flour

-use for baking

-does not contain germ or brand

-enriched flour has some nutrients and vitamins

-white flour contains gluten and little nutritive value

B. Almond meal/flour

-great to add some texture plus protein and fiber to bake goods

-almond flour made with balance almonds (skin removed)

-almond meal made with either whole or balanced almonds

-provide the most calcium, beneficial for heart health, lower cholesterol

-use in vegan cakes, pancakes, and cookies

C. Coconut flour

-light, fluffy flour for baking goods; use to bread meats and fish

-it is unsweetened and low in sugar

-high in fiber, gluten-free, low in carbs

-the manganese helps keep skin gorgeous and bones healthy

-contains twice the protein as whole-wheat flour

D. Gabanzo bean flour (aka chickpea flour)

-gluten-free

-contains more protein and fiber than all-purpose flour

-use for baking, 1:1 conversion in recipes

E. Semolina Flour

-comes from wheat, full of iron, magnesium, folate, and protein

-use in Italian pasta

F. Spelt flour

-derived from an ancient form of wheat

-use in baking flat breads, pie crusts, and pancakes

-high in niacin (boost metabolism functions); full of minerals, iron, zinc, and magnesium

G. White rice flour

-gluten-free

-has a rice flavor, soft and fluffy texture

-use in Japanese cuisine

-low in fat, high in carbohydrates, easier to digest than wheat flour

-use in baking

H. Whole-Wheat four

-similar to all-purpose flour but less processed, has more germ, brand, protein, calcium and iron

-has a nutty flavor, contains natural oils (best to store in the refrigerator) 

-more nutrients than refined white flour

-use in bake goods, pizza dough, muffins, and pancakes

**N&S N&S N&S**

Nuts & Seeds

May 2016

Nuts and seeds add texture and flavor to meals, plus are full of protein, fiber, and healthy fats which is a great source of energy! Aways buy organic.

The higher fat content, the faster the nut will spoil. Keep these in an airtight bag or container in the refrigerator:

walnuts, peanuts, cashews, hemp seed, flaxeeed, and pistachios

Types:

I. Raw whole almonds, almond meal, almond milk

-1/4 cup (60 ml) = 49% daily biotin, plus vitamin E, B2, copper and manages

-has antioxidant and anti-inflammatory properties

-shown to reduce heart disease because of vitamin E and LDL (lowering monounsaturate fats)

-provide more calcium per serving than another other nut

-use raw in salads, granola, yogurt, pesto

-as meal or flour, use in baking that is gluten-free

-as milk, use as alternative for dairy-free

II. Cashews

-contains healthy plant protein and magnesium, helps to control inflammation, gives you energy, promote bone health

III. Caraway seeds

-full of fiber and essential minerals

-has been a flock remedy for digestive issues, the oil relax the stomach

-use on salads, roasted potatoes, and homemade bread

IV. Chia seeds (chia = strength)

-has been praised for their properties since Aztec and Mayan days

-high in fiber and nutrient-packed, phosphorous and omega-3 fatty acids

-can boost your brain and bone health

-use in foods to gain more protein, improve digestion, and mental focus

-add to smoothies, oatmeal, yogurt, hot grain cereals, and bake goods

V. Flaxseed meal (aka ground flaxseed)

-packed with antioxidants, omega-3 fatty acids, fiber, alpha linolenic acid (for healthy heart and lowering bad cholesterol), aids in digestion

-ground flaxseed meal is better to digest than than whole flaxseeds (but whole can be ground in a blender or coffee grinder)

-use on salads, over pasta, marinara and thicken sauces

VI. Hemp seeds

-does not contain THC as marijuana does, though both are the same species of plant

-contains complete protein, essential amino acids to fuel metabolic function and build muscle; is perfect balance of omega-3 and omega-6 fatty acids (to boost brain power, improve healthy heart and immune system

-add to grains, hot oatmeal, smoothies, granola, and salads

VII. Pistachios

-packed with monounsaturated fats and antioxidants, contains L-argenine (helps lower blood pressure and may help to prevents blood clots)

-use in salads, coat fish, snacks, and smoothies

-stay fresh for only about 3 months; extend there shelf life for up to a year by freezing them

VIII. Pumpkin seeds (aka pepitas)

-packed with antioxidants, muscle-friendly protein, immunity-friendly zinc, and heart-healthy, polyunsaturate fatty acids

-use in salads, with sautéed greens, in bake goods, and with granola

-can roast and store at room temperature in an airtight container for 2 weeks; when freezes for up to two months

IX. Sesame seeds

-loaded with vitamin E and rich in phytosterols to help lower LDL cholesterol

-toasting will bring out a nutty flavor and chopped in a food processor is a quick tahini paste for hummus

-use in Asian cuisines

X. Sunflower seeds

-contains vitamines B, E, folic acid, and fatty acids

-use as a snack, in salads and cereals, made sunflower nut butter (aka sunbutter)

-airtight container for 2 weeks at room temperature or a year when frozen

XI. Walnuts

-perfect source of omega-3 fatty acids (brain-boosters, improve memory, lower Alzheimer's disease)

-use in smoothies, desserts, oatmeal, snacks

-store in an airtight container at room temperature for 3 months or refrigerator up to 6 months, freezer for 1 year

= = = = = = = = = = = = = = =
What counts as a serving?
March 2016

2-6 year olds, sedentary women, some older adults

over 6 years old, teen girls, active women, sedentary men

teen boys, active men

                        number of servings per day, by age and activity                               

Fruit Group  2     3     4                                                                         

1 medium whole fruit (such as: apple, orange, banana, or pear) 

1/2 cup/2-3 ounces (60-90 g) chopped, cooked, or canned fruit  

1/4 cup/3 ounces (90 g) dried fruit 

3/4 cup/6 ounces (180 ml) fruit juice

Vegetable Group  3     4     5

1 cup/1 ounce (30 g) raw, leafy vegetable

1/2 cup/2-3 ounces (60-90 g) other vegetables, cooked or raw

3/4 cup/2.5 ounces (80 g) vegetable juice

Bread, Cereal, Rice, and Pasta Group   6     9     11

1 slice of bread

1 cup/6 ounces (180 g) ready-top-eat cereal

1/2 cup/2.5 ounces (80 g) cooked cereal, rice, or pasta

+ + + + + + + + + + 

Eating the Rainbow

March 2016

Eat a rainbow colors of organic fruits, vegetables, whole grains, legumes, seeds and nuts:

Purple and blue contain fiber, vitamins, and phytochemicals that are good for heath; help memory functions; lower the risk of some cancers; promote urinary tract health; and boost immunity. They are also among the richest in disease-fighting antioxidants.

ALL SEASONS:

• blueberries (except in summer and winter)
• fresh black currants (except in autumn and winter)
• dried black currants (except in spring and summer)
• blue, purple, or black grapes
• blue, purple, or black plums (except in winter)
• prunes
• raisins
• lavender flowers (only in summer)
• purple figs (except in spring and winter)

Green contain fiber, vitamins, and phytochemicals (chemicals from plants, Greek phyto "plant") that lower the risk of breast, prostate, lung, and other cancers; promote eye health; help build strong bones and teeth; and boost immunity. Green tea and herbs share the antioxidant benefits of green fruits. 

ALL SEASONS:

• green apples
• avocados (except in autumn)
• green grapes
• herbs (except in autumn and winter)
• kiwifruits (except in summer) (The skin can be eaten with organic kiwi.)
• Persian limes (only in spring and summer)
• Key limes (only in autumn and winter)
• green melons (except in winter)
• green pears
• green tea

White and tan contain fiber, vitamins, and phytochemicals that promote heart health; help maintain healthful cholesterol levels; lower the risk of breast, lung, and other dancers; and slow cholesterol absorption.

ALL SEASONS:

• bananas (except in winter)
• dried tan figs (except in autumn- then eat fresh figs)
• ginger (except in summer)
• dried white nectarines (except in summer-eat fresh nectarines)
• dried white peaches (except in summer-eat fresh peaches)
• tan-skinned pears (except in summer)
• white core (only in summer)

Yellow and orange contain fiber, vitamins, and phytochemicals that promote heart health; promote eye health; lower the risk of some cancers; and boost immunity. 

ALL SEASONS:

• yellow apples (except in summer)
• apricots (fresh in spring; dried in summer, autumn, and winter)
• carrots
• corn (except in autumn and winter)
• grapefruits (except insurer and autumn)
• golden kiwifruits (except in summer)
• kumquat (except in summer and autumn)
• lemons
• mangoes (except in autumn and winter)
• navel and mandarin oranges (except in summer)
• papayas (except in summer and winter)
• pineapples (only in spring)
• yellow gooseberries (only in summer)
• yellow and orange melons (except in spring and winter)
• peaches (only insurer)
• golden raspberries (only in summer)
• yellow peas (except in spring and summer)
• persimmons (only in autumn)
• pumpkins (only in autumn)
• sweet potatoes (except in spring and summer)

Red contain fiber, vitamins, and phytochemicals that promote heat health; help memory function; lower the risk of some cancers; promote urinary tract health; and boost immunity. To take advantage of these fruits' colorful phytonutrients, leave them unpeeled whenever possible, for extra fiber in the skin.

SPRING:

• pink or ruby grapefruit (only in spring)
• blood oranges
• red pears
• rhubarb
• strawberries

SUMMER:

• cherries
• red grapes
• red plums
• raspberries
• rhubarb
• strawberries
• watermelon

AUTUMN:

• red apples
• cranberries
• red grapes
• red pears
• red plums
• pomegranates
• quinces
• raspberries
• rhubarb
• watermelon

WINTER:

• red apples
• cranberries
• pink or ruby grapefruit
• red grapes
• bood oranges
• red pears
• pomegranates
• quinces

Brown whole grains, legumes, seeds, and nuts include fiber, vitamins, and phytonutrients that lower bold cholesterol levels and reduce the risk of colon and other cancers, diabetes, heart disease, and stroke.

GRAINS:

• oats
• polenta (corn)
• brown rice
• whole wheat

LEGUMES:

• peanuts

NUTS:

• almonds
• Brazil nuts
• cashews
• chestnuts
• hazelnuts
• macadamia nuts
• pecans
• pine nuts
• pistachio nuts
• walnuts

OTHER: (have unique antioxidant benefits)

• coffe 
• dark chocolate (cocoa beans)

-Desserts by Williams-Sonoma

_-_-_-_-_-_-_-_

Chili Peppers

February 2016

Christopher Columbus misnamed this fruit and called it chile "peppers". They are used whole, fresh, dried, canned, and jarred in the form of chili oil, paste, and powder, plus as hot red pepper flakes or ground into a powder, or cayenne. There are hundreds of varieties, from many countries, and in range in heat from mildly sweet to "painful". 

In 1912, the chemist Wilbur Scoville, developed the Scoville Heat Units (SHUs) to measure the "heat": hottest (7) to most mild (0). 

Habañero (7): extremely hot; light green to an orange color

Thai (6): extremely hot; green to bright red color. Dried Thai chiles are called "bird" chiles.

Cayenne (5): very hot; bright red; usually dried and ground to produce "cayenne pepper"

Serrano (4): very hot; deep green to bright red with it is ripe

Jalapeño (3): hot; dark green. When dried and smoked it is known as chipotles and has a deep red color.

Poblano (2): mild to medium hot; dark green. Dried poblanos are anchos.

Anaheim (1): mild; medium green

Bell Peppers (0): have not heat; green, red, or orange in color; substituted in a any recipe calling for hot chiles.

1 small, dried red chile=

• 1 Tbs. (15 ml) chili powder
• 1/2 tsp. (2,5 ml) cayenne, hot red pepper flakes or hot chili paste
• 1 tsp. (5 ml) Tabascoto sauce

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Protein Powders

February 2016

To boost the protein content of vegetarian recipes, there are three plant-based protein powders that can be used. Mix and match the powders in most recipes. 

1. Peas Protein Powder has a legumelike flavor.

2. Hemp Protein Powder is nutty with a greenish color.

3. Brown Rice Protein Powder is the mildest of the three, but it can be grainy.

VvVvVvVvVvVvVvV

Gluten-free, Wheat-free 

ANCIENT GAINS

February 2016

Spanish Conquistadors were not interested in the ancient grains of the Americans-quinoa, amaranth, kañiwa, and chia-because they were difficult to grow and harvest. Europeans wanted bread, and these native grains have no gluten. Teff is another ancient grain from Ethiopia.

So what are these grains with good balance of essential amino acids, protein, vitamins and minerals?

Firstly, they are not actually cereal grains but seeds. 

quinoa (in Quechua "mother grain")

• contains twice as much protein as any cereal grain with 9 essential amino acids and rich in lysine (for calcium absorption, muscle protein, and body's production of hormones, enzymes, and antibodies)
• Wash it before cooking to remove any of the sticky coating. Repeat (about 3 times) until the water is clear.
• quinoa flakes can be used for cereal, thickener, crumbled in place of bread crumbs, or into flour

kañiwa (aka cañihua, kanihua, kaniwa)

• has amino acids, protein, fiber, and antioxidant; rich in calcium, potassium, and iron
• It can only be popped or boiled. Leaves can be cooked also.
• use as a filler for stuffed vegetables

chia seeds: (in Nahuatl "oily")

• was domesticated about 2700 BCE in southern Mexico and American SW
• rich in omega-3 fatty acids and important nutrients; more antioxidants than blueberries; contains calcium, phosphorus, magnesium, and manganese; B vitamins, copper, zinc, potassium and iron
• can be eaten raw, sprinkled over cereal, salads, or other foods for a little crush and big nutritional value
• never wash nor grind the seeds

amaranth: (from Greek ἀμάραντος "unfading" + ἄνθος "flower")

• eaten Mesoamerica at 8000 years ago
• rich in calcium, iron and lysine; good source of folate, potassium, magnesium, phosphorus, and vitamins A, C, and E
• both the seeds and leaves are highly nutritious
• use in soups or cook like spinach, rice or popped like popcorn
• can be ground into flour or not flakes for cereal or a thickener and bread crumbs

teff: (in Amharic ጤፍ "lost" because of the small size of the grain, 3000 grains=1 g)

• an important grain in Ethiopia and Eritrea
• domesticated between 8000 and 5000 BCE in the Ethiopian highlands
• very high calcium content with minerals and protein; 8 essential amino acids as well as lysine
• use as a flour in baking
• use as a grain in cooking and baking in place of other seeds or nuts, as a thickener in soups, gravies, and stews; cooked as a porridge; formed into patties; make home brewed alcohol

- from Cooking with Ancient Grains

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Oats...
Jan. 2016

...are good for the intestinal bacteria. Oatmeal acts as a prebiotic and friendly bacteria in our digestive system. (British Journal of Nutrition)

OAT GROATS: 

• whole oats that have been toasted, hulled, and cleaned
• cooked as hot cereal
• used to make chewy grain dishes, good texture when cooked, great as pilaf

STEEL-CUT/PINHAED/IRISH/SCOTTISH OATS:

• toasted oat that have been broken into three or four pieces
• beast for breakfast cereal

ROLLED/OLD-FASHIONED OATS:

• steamed and rolled flat
• best in baked goods
• creamy and chew
• great for cookies

EXTRA THICKK ROOLED OATS:

• chew bite and texture

QUICK-COOKING OATS:

• will cook in four to five minutes
• good in baked goods and quick breakfast

INSTANT OATS:

• thin, precooked rolled oats
• only need to be rehydrated with hot liquid

OAT BRAN:

• creamy and nutritious

GLUTEN FREE OATS:

• variety of cuts, grinds, and thicknesses

Try: "No-Cook Overnight Chai Steel-Cut Oats

http://veggiefernandezs.blogspot.com/2012/03/no-cook-overnight-chai-steel-cut-oats.html

(((((0)))))
Cocoa vs. Cacao
Jan. 2016

As far back as 3000 BCE, chefs in Ecuador were brewing pulp from the fruit of the Theobroma cacao, (aka cocoa tree) to make a fermented alcoholic drink. People in southern Mexico and Central American traded with them around 2000 BCE. Cacao beans and powder, and chocolate was a valuable currency to the Mayans and Aztecs, who dried and roasted the beans, cooked and drank the chocolate (without sugar or milk), but only for the rulers, priests, and the warriors. 

1. cacao beans: dried, fatty seed, and bitter

2. cacoa nibs: cracked, shelled beans, roasted or raw, bitter taste, high in good fat

3. cocao powder: ground, shelled cacao bean, raw or roasted, high in fat

4. cocoa liquor: paste made from ground roasted shield and fermented cocoa beans, referred as "percent cacao" on food packaging

5. cocoa butter: cocoa liquor is pressed and the cocoa solids are removed, half of the remaining product is cocoa fat or cocoa butter, 100% fat is used in foods and cosmetics

6. cocoa powder: left after the cocoa butter has been removed from the liquor, most recognized and used forms of cacao

7. chocolate: cocoa liquor plus cocoa butter plus sugar (introduced by the Spanish in the 1550s because of the bitter taste, and the French and Italians added more sugar for hot chocolate we have today or the chocolate bars invented the USA in the mid-1800s)

8. milk chocolate: 10-12% cocoa liquor 

9. white chocolate: 20% cocoa butter, sugar and dairy ingredients

10. baking chocolate: 35% cocoa liquor and little to no sugar or other ingredients

Darker the chocolate,

The more cocoa liquor,

Better benefits, possible 

Less cancer, hypertension, cardiovascular disease.

-from "Live Naturally"

   

MexicanCuisine
Cocina Mexicana
Jan. 2016

is a mixture of Mesoamerican cooking with European, especially from Spain after the 16th century. 

• Native foods are: corn, beans, tomatoes, squashes, avocados, cocoa, turkey, fish, small game, insects, fruit, vegetables, mushrooms, plants, vanilla, and chili peppers
• European are: beef, pork, chicken, goat, sheep, cheeses, tropical fruits, olive oil, rice, onions, garlic, oregano, coriander, cinnamon, cloves, and other herbs and spices. 
• Add African and Asian influences as well.

To speak of Mexican cuisine is to speak of Mexican culture, social structure, and traditions. 

Regional cuisines are based on local conditions and ethnic communities, all steaming back 9 000 years

Produces/los Productos

* plum tomatoes * red onions * cactus paddles * avocados * green cabbage * garlic * mangos * strawberries * pineapples * papayas * bananas * 

Herbs/las Hierbas
* mint (in drinks, desserts, and salads)
* dried Mexican oregano (substitution: Greek oregano but not as strong; use in hot, cumin dishes)
* cilantro (adds a freshness to dishes with chile peppers)
* bay leaves (add formal fragrance to soups, stews, beans, and sauces)
* epazote (has a pungent fragrance and bite taste in beans and sauces)

Chiles/los Chiles
* anaheim (narrow and long, pale to medium green; somewhat mild; roasted; used in salsa
* jalapeño (thick, sweet, and juicy; hot to quite hot; raw or cooked
* habaneno (orange color; hot...use with care)
* serrano (thin and dry; fiery-hot grassy flavor; fresh or cooked)
* poblano (thick-skinned and dry-fresher; sweet, varies in heat from mild to very spicy; stuffed for dishes)

Spices/las Especias
* achiote paste (from red seeds of the annatto tree; gives dishes a mushy fruitiness and red tint)
* vanilla bean (long pods soaked in beans; sweet aroma and flavor)
* canela/cinnamon (milder, softer, and easier to grind than cinnamon)
* cumin seeds (toasted and ground; used just a little in dishes)
* cloves (sweet spice; in mole for a complex and exotic flavor to roasted meats)

Fats/las Grasas
* crema (type of sour cream or crème fraîche; drizzled over dishes and added to sauces and soups)
* lard (Spanish: manteca; rely on to fry, sauté, and prepare flour tortillas and tamales) (lard vs. butter: lard 40% saturated fat: butter 60%; lard's level of monounsaturated (good) fate is twice that of butter)
* oaxaca (a curd that is like mozzarella and Jack cheeses)
* cotija (firm, dry "Parmesan" cheese used for garnish)
* Mexican chorizo (two types: 1. raw pork sausage spiced with chiles; 2. ground pork sausage picked with smoked pimento and dry-cured like pepperoni)
* queso fresco (grained and mildly acidic, sweet-salty crumbling cheese like feta cheese)
* chihuahua also called menonita (mild to sharp cheese)

-"Mexican Fiesta!" Better Homes and Gardens

************
Knowing Your Potatoes

Jan. 2016

Mashed, baked, boiled, roasted or grilled, potatoes are packed with nutrition and come in various colors and are gluten-free.

One medium-size organic potato with skin; nutrition is next to the skin =

• vitamin C (45% daily value...helps prevent cellular damage, aids iron absorption, and may support the boy's immune system)
• vitamin B6 (10%...for carbohydrate and protein)
• potassium (10% more than any vegetable or fruit...encourages normal heart rhythm, fluid balance and muscle, and nerve function)
• fiber (8%...improves digestion, cholesterol, and blood sugar levels)

RUSSETS

• brown in color; have a mild, earthly flavor with a bit of sweetness
• used in baking, mashed potatoes, pan-fried potatoes

WHITES

• a creamy, all-purpose potato
• mashing, grilling, or in soups or stews

PURPLES/BLUES

• rich color and nutty taste; moist and firm flesh
• roasted or microwaved
• great for potato and green salads

REDS

• keep their color; slightly sweet; smooth, creamy texture
• good in soups and stews, potato salads, or creamy mashed potatoes

YELLOWS

• when grilled they are sweet with caramelized flavor; crispy, golden skin with buttery texture
• baked or roasted

SWEET POTATOES

• are not technically potatoes since they come from a different family of plants, but they are related
• available in orange, white, red, and golden varieties
• Orange variety is also called yam.
• contain more manganese than regular potatoes and high in beta-carotene
• baked, grilled, stuffed, mashed
• NOTE: They do not contain alkaloids that may provoke an allergic response in some people.

Which one has the most nutritional value? Purple/blue potatoes and sweet potatoes

#-#-#-#-#-#-#-#-
7 Protein Sources
Dec. 2015

Non-vegetarians think that without meat, there is not enough protein in a diet. Well....Look at this:

Food                                                            Serving                             Protein (g)

tempeh                                                      4 ounces (113 g)                    21

2% organic Greek yogurt                       6 oz. (170 g)                           17

organic firm tofu                                     4 oz. (113 g)                            10

cooked lentils                                           1/2 cup (113 g)                        9

cooked organic cooked black beans    1/2 cup (113 g)                        7

organic peanut butter                             2 Tbs. (30 g)                           7   

organic egg                                                1 large                                      6

quinoa                                                        1/2 cup (113 g)                       4

average sedentary man needs: 56 grams per day

average sedentary female needs: 46 grams per day

Dietary Reference Intake (DRI): 0.36 g per pound of body weight, 
but depends on: activity levels, age, muscle mass, physique goals, and current state of health

¡ ! ¡ ! ¡ !

Milk isn't just from cows anymore.

July 2015

Milk can be made from grains, nuts, or seeds and great for dairy-free ingredients. Always use organic sources.

Types:

1. Soy

taste: "beany" flavor

texture: thick

nutrients: potassium

use: creamy texture is need; example (eg.): cream soups, graves, gratins, and sauces 

2. Oat

taste: rich, mildly sweet flavor 

nutrients: higher in calories and sugars than other milks; contains calcium

use: baked goods, oatmeal, creamer for coffee or tea

3. Flax

taste: mild nutty flavor

texture: smooth and thin

nutrients: about 50 calories with 2 g unsaturated fate and 5 g protein per cup

use: in recipes that do not require boiling and high heat; eg. smoothies, ice cream, or scrambled eggs

4. Almond

taste: mild, slightly nutty

texture: thin and smooth

nutrients:  lower in calories and fat, Vitamin E

use: in recipes where neutral flavor is desired; eg. gravies, cream sauces, over cereal, dairy-free coffee "milk"

5. Coconut
taste: naturally sweet coconut flavor
texture: thick and rich
nutrients: higher in saturated fat (4 g per cup/240 ml), Vitamin D and B12, SOME brands add almonds
use: not ideal for drinking straight; best for spicy Asian dishes, curries, ice cream, cakes, and muffins

6. Sunflower
taste: nutty flavor
texture: very creamy
nutrients: Vitamin E, phosphorus, calcium
use: drink strain, over cereal, blend in smoothies

7. Hemp
taste: mil grassy flavor
texture: slightly grainy
nutrients: Vitamin D and calcium
use: recipes that complement the texture and flavor; eg. oatmeal cookies, spice or chocolate cakes, and oatmeal

8. Cashew
taste: rich nutty flavor
texture: creamy
nutrients: low in calories (24 per cup/240 g), calcium
use: in ice cream, smoothies, said dressings, thicken mashed potatoes

9. Nut Milk Is Easy To Make!
 (a) Soak 1 cup (240 g) organic raw nuts in water overnight.
 (b) Drain and blend in a high-speed food processor with 3-4 cups (720-960 ml) water, 1/2 tsp. (2,5  ml) put vanilla, and sweeter to taste.
 (c) Strain and serve. Voilà!

-"Delicious Living" June 2015

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Know Your Yogurts
May 2015

Yoğurt /yo-urt/ (Turkish: condesne or intensify) is made by adding good bacteria to dairy, soy, or nut milk. There are dairy-free yogurts as well. 

My Turkish landlord (1976/77) would put a jar of prepared milk on the window sill for 24 hours to let the live and active cultures (probiotics or beneficial bacteria) ferment.-Mike

There are countless varieties; here are a few:

AUSTRALIAN: 

-brand names Noosa and Wallaby

-similar to Swiss-, French-, or custard-style

-they are not strained to remove its whey, so not as dense as Greek or Icelandic yogurt

-comes in skim, combination skim and whole milk and cream

-Benefits: have a higher protein content that traditional yogurt but less than Greek or Icelandic

ICELANDIC: jógúrt

-a dense yogurt called skyr is more than 1100 years old, brought from Noway, but now is mostly unknown in the rest of Scandinavia

-similar to Greek yogurt, but ticker and smoother 

-contains 2-3 times the protein content of Greek yogurt

-served cold with milk and topped with sugar

-Benefits: made with skim or nonfat milk, flavored skyr contains less added sugar than other yogurts

GREEK: γιαούρτι /giaoúrti/  (chakka in India and Pakistan, Greek yogurt, Arabic: لبنة‎ labnah, süzma yoğurt Turkish, or yogurt cheese)

-"Greek yogurt" is practically unknown in Greece; it is a marketing term introduced int 1980s by a Turkish American businessman

-originate in the Middle East and Central Asia

-much denser than traditional yogurt, because it is strained to reduce its liquid after fermentation

-less liquid=more fat per serving (check the labels)

-straining liquid requires expensive machinery, so it is more expensive than traditional

-makes an excellent sour-cream substitute and does not curdle as easily as regular yogurt while cooking

-Benefits: high-quality Greek yogurts contain twice the protein of traditional yogurt

KEFIR (keefir, kephir, or búlgaros): 

-has its origins in the north Caucasus Mountains

-made with kefir "grains" (yeast/bacterial fermentation starter)

-prepared with cow, goat, or sheep milk with kefir grains

-similar to yogurt but with a thinner, drinkable consistency

-fermented with greater variety of bacteria which increase more beneficial microorganism

-like yogurt, it breaks down lactose which makes it more digestible

-Benefits: similar calcium, protein, and potassium as yogurt; improve digestion, prevent infections, and boost immunity; might help to reduce good cholesterol

NONDAIRY:

-excellent for those who are lactose intolerant or allergic to dairy

-same beneficial bacteria

-made with soy, almond, rice, or coconut milk

-coconut yogurt is creamier but lower protein

-some coconut- and almond-based yogurts have added protein and fiber

-does lack some of the protein and calcium in traditional yogurt

-Benefits: nondairy product with calcium and vitamin D; soy- and almond-milk yogurts have higher protein (check sugar content)

TRADITIONAL:

type 1: set yogurt is cultured directly in the cup

-such as fruit on the bottom has a firm texture; check the calories and sugar contents; buy plain and add fruit (cheaper as well)

type 2: stirred yogurt is made in large batches and poured into individual serving cups

-blended for a silky, creamy consistency

-Benefits: contains more protein, calcium, vitamins, and easier to digest than plain milk

---_---_---_---
Seasonal Food Guide
May 2015

To save money, enjoy flavorful fruits and vegetables, help local farmers, and enjoy delicious foods, shop for foods in season either at the supermarket, farmer's market or U-Pick farms. Many can be frozen for later. Buy organic when possible.

A. Spring:

artichokes     asparagus     fava beans     peas     pineapple     radishes     ramps     rhubarb     spring onions     watercress

B. Summer:

blueberries     melons     plums     apricots     cucumbers     tomatoes     peaches     cherries
summer squash     beets     berries

C. Fall:

squash     brussels sprouts     mushrooms     rutabagas     pears     figs     apples     chard     kale     onions     cabbages     carrots     eggplant     pumpkin

D. Winter:

sweet potatoes     grapefruits     oranges     clementines     parsnips     broccoli rabe     cauliflower     broccoli     kohlrabi     turnips

* * * * * * * * *
7 Ways to Boost Liver Function
May 2015

The liver performs more than 500 bodily functions and primary site of detoxification!

Try these ways to boost liver function and detoxification (removing harmful substances).

1. Go Organic: to reduce exposure to chemicals and toxins

2. Lighten Up Your diet, but Don't Fast: fasting can result in reduced detoxification; avoid large meals especially late at night, fatty and fried foods, and unhealthy fats

3. Dump Low-Nutrient Carbs: avoid packaged products with contain chemicals, salt, and sugar

4. Ditch the Allergens: foods that case onset food allergies; most common are gluten grains (wheat, rye, barley, and oats), dairy and soil products

5. Drink Water : to flush out excess toxins; alcohol, sodas, and juices stress blood sugar; start every morning with a drink of warm water with lemon to cleanse the liver and promotes detoxification

6. Use Therapeutic Foods and Herbs: most powerful liver-healing food is an artichoke; also bitter left salad greens (dandelion leaves, endive, or arugula) which stimulates bile flow within the liver; citrus fruits, and strawberries

7. Eat Foods Rich in Sulfur: to increase activity of the liver enzymes; eg. broccoli, Brussels sprouts, cauliflower, leafy greens cabbage, kale, collards, mustard greens, watercress; garlic, onion, and egg yolks 

-Better Nutrition (April 2015)

=============================

Top 10 Superfoods for Kids
May 2015

To provide children with better eating habits and a future, healthier adult life, these organic foods might help them.

1. AVOCADO: good fats, aids a child's development and growth

2. EGGS: rich in protein and choline for brain development 

3. SEAWEED: full of iodine for healthy thyroid

4. AÇAI BERRIES: healthy fatty acids, proteins, and antioxidants

5. FIBER: children need 19-38 grams per day, to slow absorption of sugar and keep intestines clean

6. COTTAGE CHEESE: 1 cup (250 ml) = 9 grams of fat, concentrated protein, vitamin B12 , calcium, and phosphorus, which all build strong bones

7. NUT BUTTER: provide protein, healthy fats, fiber, vitamins, minerals, and phytochemical to help prevent cancer

8. BANANAS: rich in potassium for healthy blood pressure, arteries, bones, and the heat.

9. SPINACH: excellent source of iron, calcium, folic acid, and vitamins A and C, all great for growing bones and brains

10. SWEET POTATOES: packed with vitamins B, C, and E, calcium, potassium, iron, and fiber, plus carbohydrates to keep energy levels stable

-Better Nutrition (April 2015)

****************************
Mushrooms
April 2015

champignons (French/Dutch)          i funghi (Italian)            hongos (Spanish)

           cogumelos (Portuguese)            Pilze (German)     キノコ /kinoko/ (Japanese)             
     грибы  /griby/ (Russian)     蘑菇 /mógū/ (Chinese)     гриби /hryby/ (Ukrainian)                         mantar (Turkish)            grzyby (Polish)          holatra (Malagasy)          (Arabic) /alfatar/ الفطر       (Hebrew) /pitria/ פטריות      ciuperci (Romanian)   sopp (Norwegian)      svamp (Swedish)        svampe (Danish)        sienet (Finnish)      madarch (Welsh)      beacáin (Irish)       perretxikoak (Basque)     fongs (Catalan)      glijive (Croatian)  cogomelos (Galician)  μανιτάρια /manitária/ (Greek)  balgan-buachair (Scots Gaelic)  houby  (Czech)      huby (Slovak)     gobe (Slovenian)   gomba (Hungarian)

-I tried to pick wild mushrooms in Norway. Everyone I picked and thought it was the same as my Norwegian friends; it was NOT. So best bet, stick to the open markets for fresh, organic, healthy, and favorable varieties. -Mike

-Mushrooms are high in protein and fiber with traces of minerals. Some even are 25% more protein than meat.

-Expose underside of fresh shiitakes to the sun for 6 hours to spike the levels of vitamin D, which is hard to get from food.

-low-calorie food

-Mushrooms contain polysaccharides, which stimulate the immune functions. 

-Edible mushroom species have been found in Chile sites dated 13 000 years old.

-Chinese have eaten them since 200 BCE. 

-While only the upper class Ancient Romans and Greek were permitted to eat them.

Types:

1. shiitake (Lentinula edodes): tastes mild and pleasant; has anti-tumor, immune-regulating, and antiviral effects; protects the liver and aid in its function; might reduce blood pressure and cholesterol

2. reishi (Ganoderma lucidum): it is not very tasty and little bitter; use just a few thin slices in tea and broth; yet has lots of heath benefits: provided emotional and stress support plus aids the lungs and bronchitis

3. turkey tails (Trametes versicolor): might fight cancer, patients are able to main-tain white blood cells counts during chemotherapy; drink the broth or as a tea

4. oyster (Pleurotus ostreatus): more delicious than shiitake; contain naturally occurring lovastatin, which lowers cholesterol; have some immune and anti-tumor actions

5. chaga (Inotous obliquus): used in Russia and Baltic countries for over three centuries for overall tonic, cancer treatment, for gastric problems, and boost immune system; rich source of antioxidants to aid in flight tumors, decrease inflammation, relieve pain. lower blood sugar, and possibly even treat HIV

6. maitake (Grifola frondosa): excellent favorites and medicinal value; studies shown improvement of liver and breast cancer; appears to have cardiovascular and blood sugar benefits; grind dry maitake into a powder for recipes

7. lion's mane (Hericium erinaceus): ability to stimulate nerve growth and maybe heal nerve damage

8. cordyceps (Ophiocordyceps sinensis): might increase mental and physical stamina, energy and mood as well as respiratory strength; once so rare that only the Chinese emperors could eat them

9. boletus (Boletus edulis): native to Europe; renowned for its delicious flavor

(Italian fungo porcino "pig mushroom" ; German Steinpilz "stone mushroom" ; Russian "white mushroom")

10. chanterelle (Cantharellus cibarius): yellowish color and best and most easily recognizable mushroom, found in Asia, Europe, NA, and Australia

11. Japanese edible mushrooms: enokitake, buna-shimeji, bunapi-shimeji, king oyster, and shiitake

-Herb Quarterly

Try the many mushroom recipes.

*******************************
Make a Switch,
Banish GMOs and gluten 
Substitutions
Dec 2014

INSTEAD OF > TRY

• conventional turkey > organic turkey
• commercial chicken or turkey broth > organic, gluten-free broth or homemade turkey broth from organic turkey bones
• white wine > organic or non-GMO white wine or gluten-free chicken broth
• cornstarch > arrowroot, coconut flour, organic or non-GMO cornstarch
• soybean oil, canola oil, cottonseed oil > extra virgin olive oil, coconut oil, avocado oil, organic butter, or macadamia nut oil
• butter > organic butter, organic coconut oil, or organic olive oil
• milk > organic mil, organic coconut milk, non-GMP organic unsweetened almond milk
• gluten-free flour blends > unbalanced almond flour, coconut flour, non-GMO gluten-free flours
• sugar, brown sugar, and corn syrup > coconut palm sugar, coconut nectar, 100% pure maple syrup, non-GMO honey, organic unrefined can sugar, organic applesauce or mashed fruit, mesquite meal
• canned cranberry sauce > organic, gluten-free cranberry sauce, homemade cranberry sauce made with non-GMO sweeteners 

-Better Nutrition (Nov. 2014)
-more information at GMOFreeUSA.org

In 2015: 

-93% of Americans support GMO labeling

-64 countries, including the EU, China, and Russia require GMOs to be labeled

-United States does not

• 30 states and 70 bills have been introduced 
• 15 states have GE labeling
• 1 state has mandatory labeling 
• In 2014 state elections, over $25 million was spent to defeat campaigns for mandatory GMO labeling.
• Why?

_________________________________
Color Your Plate
Nov 2014

Add more fruits and vegetables with variety of color=defensive antioxidants

-always organic, 

do not need those sprayed pesticides, 

even "washing" them will not remove the pesticides they was grown in-

Blue, Black, and Purple: 

• blueberries, grapes, black currants, mulberries, Oregon marionberries
• rich in antioxidant, helps protect eyes from muscular degeneration, strengthen blood vessels in the brain, might reduce Alzheimer and tumor-causing DNA damage

Red: 

• tomatoes and watermelon: rich sources of lycopene (protects the heart, lower blood pressure, and preserves the prostate
• cherries, strawberries, raspberries, and peppers: guard against oxidative stress
• cherries: might reduce uric acid levels
• tomatoes and peppers: rich in melatonin to help sleeping better
• cranberries: aid in preventing urinary tract infections

Green: 

• spinach, kale, Swiss chard, mustard greens, bok choi, collard greens, broccoli
• leaves are rich in vitamin K (for proper blood clotting and bone building), vitamin A, iron, and magnesium
• kale, collard greens, and broccoli: excellent source of cancer-fighting compounds

Orange:

• sweet potatoes, carrots, oranges, grapefruits
• sweet potatoes and carrots: contain beta-carotene (healthy skin and good eye health), lutein (eye health), and other carotenoids (powerful antioxidant), may detoxify heavy metals in the body
• oranges: vitamin C (stops oxidative damage and lower blood pressure)

White: 

• cauliflower, radishes, garlic, onions
• cauliflower and radishes (eat the leaves as well): powerful cell-protecting compounds
• fresh garlic: heart and artery protections and reduce cholesterol levels, may have anticancer potential

____________________

Gluten free

21 Oct 2014

Go with the grain....the following are safe for gluten free diet:

• amaranth
• buckwheat
• organic corn items (corn flour, cornmeal, cornstarch, grits, hominy, masa harina)
• organic legume (bean) flours (chickpea, fava bean, navy beans)
• millet
• organic nut flours (almond, pecan, hazelnut)
• certified gluten free oats
• organic potato items (potato flour, potato starch)
• quinoa
• rice (brown, white, or sweet rice)
• sorghum (sorghum syrup or "sorghum molasses")
• tapioca starch
• teff (grain native to northern Ethiopian and Eritrea)

~Grains~Fiber~

• Whole grain uses all the edible parts of the grain: bran (hard outer layer), germ (next layer), and endosperm (last layer which comprises carbohydrates). Refine or white grain has nearly all the bran and germ removed in production = devoid of fiber and vitamins!

• "Multigrain" and "whole wheat" claims might be misleading. Check for at least 16 grams of whole grain per serving and "Whole Grain Stamp" on the package.

• Besides the "usual" grains: wheat, corn, and rice, our ancestors ate: amaranth, spelt, quinoa, millet, and barley. 

What is...

1. amaranth? Planted by the Aztecs; gluten free; twice as much calcium as milk; add to stir-fried, in soups, side dish, or breakfast cereal

2. spelt? Important European stable from the Bronze Age to Meddle Ages, today grown in Central Europe and northern Spain; 58% carbohydrates (9% fiber), 17% protein, 3% fat + dietary minerals and vitamins; used in baking

3. quinoa? Grown in Andes of South American 3-4,000 years ago; gluten free; protein 12-18%-a complete protein source with a balance set of essential amino acids; used to replace rice dishes

4. millet? Prehistorical diet before rice in China and Korea; gluten free; 11% protein, rich in B vitamins, with folic acid, calcium, iron, potassium, magnesium and zinc; eaten as Russian porridge, in German and Chinese cuisines, with beans, sweet potato, squash, soups, and used by nursing mothers

5. barley? One of the first domesticated grains in the Near East; good source of vitamins, minerals, and cholesterol-lowering dietary fiber; adds taste and texture to vegetable soups and casseroles

Top Choice of Fiber

A. Soluble:

• apples
• avocados
• carrots
• chia seed
• flaxseed
• oats
• papaya
• psyllium
• pumpkin
• squash
• yams

B. Insoluble:

• barley
• beans
• brown rice
• celery
• corn bran
• root vegetables
• strawberries
• sunflower seed
• wheat bran 
• whole wheat
• zucchini

)))))))*((((((((
Cooking Chart

grain          add to water or broth  bring to boil & simmer = 

amaranth: 3 cups (750 ml)           25 minutes               = 2 1/2 cups (625 ml)

barley:      2 cups (750 ml)            45-60 minutes         = 3 1/2 cups (875 ml)

bulgur:     2 cups                             10-12 minutes         = 3 cups (750 ml)

polenta:   4 cups (1 liter)               25-30 minutes        = 2 1/2 cups  

millet:      2 1/2 cups (625 ml)     25-35 minutes          = 4 cups (1 l)      

oats:         4 cups                             30 minutes               = 3 cups

quinoa:     2 cups                           12-15 minutes           = + 3 cups

brown rice: 2 1/2 cups                 25-45 minutes          = 3-4 cups

wild rice:     3 cups                        45-55 minutes          = 3 1/2 cups

spelt:            4 cups                          soak over night,

                                                         cook 45-60 minutes  = 3 cups

---------Apples
are on the "dirty dozen" list of most pesticide residues--------

Buy only organic.

True? "A apple a day keeps the doctor away..." Well, at least apples are high in antioxidant phytochemicals, been credited from helping protect against cancer to providing allergy relief and aid in body cell repair. But there are some many varieties. This might help...

• Braeburn: greenish gold to red color; sweet but tart; best eaten fresh
• Cortland: red (stay away from the brown); fresh eating, in sauces, baking, and salads
• Golden Delicious: golden to yellow color; sweet; fresh eating, in sauces, baking, and salads
• Granny Smith: pale green; crisp texture and tart; fresh eating, backing, and salads
• Honeycrisp: yellow with mottled red; very juicy; fresh eating and in salads
• Mcintosh: green-red color; juicy, slightly tart; fresh eating, in sauces and baking
• Red Delicious: red color; sweet with little acidity; fresh eating and in salads

Try Leek-Carrot-Apple Soup: http://veggiefernandezs.blogspot.com/2011/09/leek-carrot-apple-soup.html 
or
Le Gruyère Salad with Apples: http://veggiefernandezs.blogspot.com/2011/09/le-gruyere-salad-with-apples.html

_______________________

Olives

There is something awe and wonderful, ancient living over 2000 years, and beautiful to see groves of olive trees with gnarled, windswept, thick trunks, as in the Turkish fields near to where I lived for a year,-Mike

The Greeks say that Athena brought forth the olive tree, now a symbolic Mediterranean agriculture, deep set in cuisines of many countries.  Cut the Mediterranean in half, in the east (former Yugoslavia, Greece, Turkey, Syria, Lebanon, Egypt, and Libya) people eat marinated and cured olives, rarely cooked with foods. Travel west (Italy, southern France, and  Spain) olives are essential to cooking. 

Following the trail of fossilized olive leaves of about 37 000 years ago, ends up on the volcanic Greek island of Santorini (Σαντορίνη).

There are as many various tastes, textures, and aromas as endless types of olives in as many different colors. But never eat one from the tree! They must be cured in as many different ways to remove the bitterness. As Judy found out when I asked her to pick one off a Turkish tree and try it.

Olives find their way into: picnic; mezzes (Middle Eastern) or tapas (Spanish), appetizers; in salads; cooked with meats, fish, vegetables; stuffed or roasted; infused with spices and herbs; add to tomato sauces; made into cooking oils, Algerian olive tars, and olive breads.

100g of pitted olives = 40 olives

• calories: 145
• fat: 15,32 g
• carbohydrates: 3,84 g
• protein: 1,03 g
• cholesterol: 0 mg

Black olives are good with mushrooms and cooked meats. Green olives tend to be saltier. Consider them in cooking and on cheese boards. The green or black color of olives indicates ripeness, not variety. The darker an olive, the riper it was when it was harvested.

++++++++++++++++++++++++

Where to find protein from vegetables:

To gain more muscle tissue, consume 50% more protein than RDA. Do not assume that more protein is better. 

Recommended Dietary Allowance (RDA) for all adults regardless of age

0.36 g per 1 pound (0,45 kg) of body weight

beans, peas, or lentils (cooked 1 cup/235 ml) =15 g

soy nuts (1/4 cup/60 ml) = 12 g

edamame (1/2 cup/115 ml) = 10 g

peanut butter (2 Tbs./30 ml) = 8 g

tofu (3-oz./90 ml) = 7 g

cottage cheese (1/2 cup/115 ml) = 13 g

egg substitute (1/2 cup/115 ml) = 12 g

soy milk (1 cup/235 ml) = 11 g

milk (1 cup/235 ml) = 8 g

hard cheese (1-oz./30 ml) = 6 g

egg (1 large) = 6 g

ice cream or frozen yogurt (1/2 cup/115 ml) = 4 g

cream cheese (1 Tbs./15 ml) = 1 g

pasta (1 cup/235 ml cooked) = 8

oatmeal (1 cup/235 ml cooked) = 6 g

bread, whole wheat (2 slices) = 5 g

nuts* (1 oz./30 ml) = 5 g

bread, white (2 slices) = 4 g

green peas (1/2 cup/115 ml cooked) = 4 g

corn flakes (1 cup/235 ml) = 2 g

-Nutrition Action Health Letter, April 2007

-------------------------------

Healthy Foods

and Why

Always select organic foods.

• almonds: may reduce the risk of heart disease, also high in calcium
• died apricots: first cultivated in China; contains healthy carotenoids (for vitamin A and antioxidants)
• asparagus: consumed in ancient Egypt; excellent source of vitamins, minerals; good for digestive system
• blueberries: high in antioxidants
• chia seeds: from Mexican natives; keep the body hydrated; rich in fiber, vitamins, and minerals
• chili peppers: good sources of vitamin C and other antioxidants; may help prevent heart disease; heat come from capsaicin, which appears to help thwart cancer
• cinnamon: helps regulated blood glucose in people with Type 2 diabetes; has antimicrobial, antioxidant, and anti-inflammatory properties
• ginseng: root has been cherished for centuries for its purported benefits, including blood sugar control, weight control, and relief of menstrual cramps
• brown flaxseeds (linseed): provides an omega-3 fatty acid boos
• golden flaxseeds: rich in fiber and lignans (believed to protect against cancer)
• garlic: has antibacterial and antioxidant properties; cook lightly to preserve its health benefits
• honey: used for centuries as a healing agent, has antimicrobial and antioxidant properties
• kidney beans: cooked beans best sources of disease-fighting antioxidants
• oats: high in protein, fiber, and healthy fats, good source of vitamin E; also known to lower cholesterol
• shiitake mushrooms: may help prevent cancer, reduce cholesterol, and boost the immune system; contains eight amino acids and rich in B vitamins
• strawberries: better source of vitamin C than oranges, higher than most other berries in folate (support red blood cell) and potassium
• tomatoes: great source of lycopene (powerful antioxidant) and many other nutrients; cooked tomatoes makes lycopene more available to the body, increasing benefits to the heart, prostate, and other organs

* number of nuts = 1 oz. (30 ml) (Organic nuts are the safest.)

almonds...20-24                         pistachios...45-47

Brazil nuts...6-8                          macadamias...10-12

cashews...16-18                        hazelnuts...18-20

pecans...18-20                          walnuts...8-11

pine nuts...150-157

-------------------------------------------------

Where to find soluble fiber

Grains:

oatmeal (1 cup/235 ml) = 2 g

instant oatmeal (1 package) = 1 g

Beans & Lentils: cooked 1/2 cup (115 ml)

kidney beans = 3 g

black, navy, or pinto beans = 2 g

lentils, chickpeas/garbanzos, or black-eye peas = 1 g

Fruit:

orange, grapefruit, or pear = 2 g

prunes (1/4 cup/60 ml) = 1,5 g

apple, banana, peach, or plum = 1 g

Vegetables: cooked 1/2 cup (115 ml)

Brussels sprouts = 3 g

broccoli or carrots = 1 g

-Nutrition Action Health Letter, March 2008

________________________________

Eat for Immunity-Boosting Effects

Certain foods enhance immunity; others compromise defenses.

• garlic = antioxidant flavonoids and sulfur-containing compounds which combat oxidative stress and inflammation; makes more white blood cells (Eat two cloves daily.)
• green tea = has polyphenols (antioxidants) (Drink 1-5 cups daily.)
• kale = high in vitamin C
• mushrooms = all types, immune-boosting minerals, including zinc
• oats = along with apples and nuts, oats has good source of soluble fiber, which stimulates anti-inflammatory protein (20-30 g daily)
• pumpkin seeds = great source of zinc, essential mineral for cellular functions and cell production
• yogurt = probiotic
• elderberry = used for centuries to teat colds, flu, and other viral infections (1 Tbs/15 ml daily)
• echinacea = stimulates variety of immune cells (about 1 tsp./5 ml three times a day)

-"Herb Companion" Jan 2012 & "Deliciousliving" Feb 2012

---------------------------------

Ten Foods to Try

As my sister says "Stretch", try something new.-Mike

Select organic if possible. Look for recipes in our blog.

1. Red Lentils

 (a) good potassium, iron, and vitamin B-1

 (b) in soups, side-dish, with other vegetables

 (c) 1 cup (250 m) = 16 g of protein and 9 g of fiber; 230 calories

2. Baby Bok Choy

 (a) an Asian texture to soups and stir-fries

 (b) a milder cabbage, sweet, crisp stems and tender leaves

 (c) 1 cup (250 ml) = vitamins A and C, high in potassium, calcium, and iron; just 20 calories

3. Tofu

 (a) cut, blot, and cook, takes the flavor of the other ingredients

 (b) 4 ounces (125 ml) = 10 g of vegetable protein and only 90 calories

4. Swiss Chard

 (a) earthy flavor, tender leaves, crisp stems

 (b) add some soy sauce when serving

 (c) little time to prepare

 (d) packed with vitamins K, A, and C, magnesium, potassium, and iron

 (e) 1 cup (250 ml) = only 40 calories

5. Acorn Squash

 (a) sweet, nutty flavor

 (b) cut in half, bake, add dash of cinnamon, and serve two people

 (c) contains fiber, magnesium, potassium, and vitamins B-1, B-6, and C

6. Edamame

 (a) a soybean rich in texture and nuttiness + instant protein

 (b) thaw, add to salads, stir-fries, soups, and grains

 (c) 190 = calorie cup (250 ml) = 17 g of protein and 8 g of fiber, excellent source of folate, vitamin K and iron

7. Escarole

 (a) of the broad-leaf chicory family (radicchio, endive, Belgian endive, and frisée), but on the bitter side

 (b) use the inner leaves which are tender and less bitter for salads

 (c) the tougher outer leaves are good in soups, stews, and sauces

 (d) rice in vitamin K and folate; 1 cup (250 ml) = 10 calories!

8. Chickpeas/Garbanzos

 (a) 1 cup (250 ml) = 13 g of fiber and 15 g of protein, folate, iron, magnesium, potassium, and zinc; 270 calories

 (b) open a can and toss into salads, soup, sauce, sauté or soak dried overnight, drain, simmer an hour

9. Broccoli Rabe/Rapini/Broccoli Raab/Broccoli di Rape

 (a) pungent broccoli family vegetable

 (b) used in cold vegetable salad, sauté, or stir-fry

 (c) lots of vitamins A, C, and K, and good source of calcium, iron, and potassium

10. Bulgur

 (a) cooks in just 15 minutes

 (b) mild nutty flavor

 (c) a change from rice or potatoes

 (d) 1 cup (250 ml) = 8 g of fiber, 6 g of protein; 150 calories

-modified from "Nutrition Action Health Letter"

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What multivitamin should contain.*

Marketing hype formulas for: seniors, women, men, teens, and athletes...Some multivitamins exceed or do not meet recommended USP (U.S. Pharmacopeia) or NSF (National Sanitation Foundation) seal.

1. "Whole food" is not necessarily better.

2. "Energy" many rely on caffeine .

3. "Chewable, liquid, and gummy" have fewer nutrients.

4. "Clinically proven", there is no standard definition.

5. No connection between the price and the quality of multivitamins.

6. DV (Daily Value) for nutrient has not been updated in decades, some are outdated.

7. RDAs (Recommended Dietary Allowance) vary slightly by age and gender.

Eating a variety of fruits and vegetables can provide most if not all the required vitamins. But here is a list:

men: no more than 200 mg of calcium

premenopausal women: should have 18 mg of iron

                ----- ADULTS-----

Vitamin A...............2,300-3,000 IU or no more than 4,000 IU

Beta-Carotene.........no more than 5,000 IU

Vitamin C..............60-1,000 mg (= 1 g)  (for woman 75 mg, for men 90 mg)

Vitamin D.............400 IU or more (600 IU to age 70, 800 IU over 70)

Vitamin E.............20-100 IU (to avoid heart disease, stroke, prostate cancer, NO more than 100 IU per day)

Vitamin K.............10-120 mcg (taking more does not strengthen bones)

Thiamin (B-1).......1.2 mg or more (100 mg =neurological damage; little as 50 mg cause flushing)

Riboflavin (B-2)....1.7 mg or more (2.4 mg age +50)

Niacin (B-3).........16-35 mg

Vitamin B-6.........2-100 mg

Folic Acid............no more than 400 mcg (no more than 800-1,000 mcg a day from all foods and vitamin)

Vitamin B-12.......6 mcg or more

Calcium..............don't rely on a multivitamin (50 or younger: women 1,000 mg, men 1,000 mg; +50-70 women 1,200 mg, men 1,200 mg) (more than 1,500 mg risk prostate cancer)

Iron...................no more than 10 mg (get mostly from foods)

Phosphorus........no more than 350 mg

Magnesium........50-350 mg (age +31 for women 320 mg, for men 420 mg-including from foods) (get mostly from foods)

Zinc..................no more than 30 mg (women 8 mg, men 11 mg)

Copper..............0.9-10 mg (women and men 0.9 mg)

Selenium..........20-100 mcg 

Chromium........35 mcg or more (women 20-25 mcg, men 30-35 mcg)

Potassium........ignore

Nickel.............ignore

Silicon............ignore

Tin.................ignore

Vandadiuim....ignore

Molybdenum...(get mostly from foods)

Chloride.........(get mostly from foods)

Boron............(get mostly from foods)

* "Nutrition Action Healthletter" Sept. 2011

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Super Foods for Women

Here are six of the best foods.

1. Flaxseeds: rich in lignans, compounds naturally modulate estrogen levels; help protect against breast cancer; promote regular ovulation (Joel Evans, MD); healthy omega-3 fatty acids and protein for energy; fiber to help constipation. [Use ground flaxseeds.]

2. Blueberries: the antioxidants aid in focusing and brain function; might guard against Alzheimer's; anti-inflammatory protect against cancer and heart disease.

3. Leafy Greens: offer calcium to build bones and reduce osteoporosis risk (Evans, MD); high in folic acid for pregnant women; may help thwart cervical cancer. Crucifers (kale, collards, mustard greens, and turnips) contain diindolylmethane (helps the body metabolized estrogen and boost protection against breast and hormone-related cancers).

4.  Green Tea: seems to aid reduction of breast cancer risk; may reverse the effects of ultraviolet damage and fight skin cancer (Evans, MD); increase alertness, fends off fatigue, and aids weight loss by boosting metabolism.

5. Pomegranates: help protect the heart by lowering blood pressure, increasing blood flow to the heart, and preventing hardening of the arteries (Evans, MD); may help ward off osteoarthritis.

6. Sardines: good source of omega-3 fatty acids; may help prevent menopause-related depression (Evans, MD); reduce LDL (bad) cholesterol, lower blood pressure, and protect the arteries from damage.

Note: vegetarian source of omega-3:

chia seed                 flax seed                     lingonberry            camelia

purslane                  black raspberry        hemp                       nuts

-"Delicious Living" magazine, Oct. 10, 2011

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30 Essential Foods for Women

almonds eggs sardine avocados flaxseeds sesame seeds bananas kiwifruit soy beans leafy greens spinach berries lentils sweet potatoes broccoli mangoes tea butternut squash olives turmeric cabbage pomegranates walnuts citrus pumpkin yogurt dark chocolate                   salmon

-"Delicious Living" magazine, Oct. 10, 2011

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Foods That Make You Feel Better

I'm not talking about the donut, chocolate bar, or latté coffee, but organic foods, serotonin, dopamine, and GABA (gamma-amino butyric acid). 

organic 

The health benefits of organic food will lower exposure to pesticides by 90%! Organic or Local? If price or availability is an issue, locally grown produce reduces the amount of petrochemicals used to transport to grocery stores.

neurotransmitters (brain chemicals)

Brian chemicals have a profound influence on mood and emotions.

1. serotonin: produced in the brain and relays to the nervous system, "feel good", mood regulation, supports relaxation and digestion, keep focus and concentration sharp, get a good night's sleep and awake happy and energized. Foods: highest = dairy foods, walnuts, flaxseeds, sprouted grains or breads, bananas, pineapples, plantains, kiwis, plums, gooseberries; good sources = tomatoes, spinach and other dark greens, green vegetables, dates, figs, grapefruit, melon, eggplant, and avocados
2. dopanine: mood, attention regulation, pleasure, cognition, hormonal processes, and movement. Foods: eggs, cottage cheese other dairy products, and high-protein foods
3. GABA: soothes and reduces frenetic responses. Foods: walnuts, brown rice, spinach, broccoli, lentils, bananas, oranges, almonds and oats

It is best to avoid process foods, especially those high in sugar, preservatives, and additives.

-Thanks Jordan S. Rubin's article "Mood Food" in "The Northwest Connection" newspaper

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Teff

የጤፍ

in ancient Amharic language of Ethiopia

means "lost"*

We are always looking for different, interesting, and healthy foods. A local newspaper had an article about this nearly 5,000 year old Ethiopian grain. It is widely cultivated and used in: South Africa, State of Eritrea, Ethiopia, India, and Australia. But fewer than 1o,000 acres are used to produce food in the USA.  

In 1996, the US National Research Council listed teff as "potential to improve nutrition, boost food security, foster rural development and support sustainable landcare."

Since Bob's Red Mill Whole Grain Store is close by, we decided to try some. There are many recipes for the flour on their website: 

http://www.bobsredmill.com/recipes_search.php?product_ID=all&category_ID=all&product_ID=all&keywords=teff&submit=%3A%3A+search+%3A%3A

Teff is an acquired taste, from sour to bland, to delicious.

Nutrition: 1/4 cup (45g) = 

11 % protein 

80% complex carbohydrates 

3% fat 

excellent source of essential amino acids

AND gluten-free

* "lost"? because the grains are seem to blow away; 150 teff seeds = 1 single grain of wheat

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Basic Foods To Eat

What can be the "basic foods" to eat? Ones that are easy to prepare, enjoyable, affordable, tasty, and can be used in most recipes. Since the following foods have been eaten by ancient civilizations and high in nutrition, they could be labeled as "basic foods". 

1. avocados: The oldest evidence of avocado was in Coxcatlán, Puebla, Mexico, around 10,000 BC. There must be a reason why it's so popular. 

• about 75% monounsaturated fate 
• 60% more potassium than bananas
• rich in vitamin B, E, and K 
• 75% high fiber content

Plus you can use the seed to grow a houseplant! Insert three toothpicks around the base of the seed; place in a glass of water to cover the 1/3 of the seed; change the water ever so often; after many roots, transplant to a pot of soil; water when soil feels dry. More than one seed can be planted together. 

2. organic beans: They are one of the longest cultivated plant in human history. Wild beans were gathered in Afghanistan and the Himalayan foothills. By the 7th century BCE, people were planting beans in Thailand. Beans found their way to ancient Egypt by the 2nd century BCE. The oldest-known domesticated beans in the Americas were discovered in Peru, carbon dated 2nd century BCE. 

• one cup (240ml) of cooked beans = 9-13 grams of soluble fiber
• lower blood cholesterol
• high in protein, complex carbohydrates, folate, and iron

Bean planets are easy to grow. Most fresh beans can be eaten raw. Varieties: Old World = broad beans (example fava beans); New World = example kidney, black, cranberry, pinto, navy, etc. See the article "Meet Your Beans" on this page.

3. organic beets: It's long history of cultivation dates back to 2000 BCE, somewhere along the Mediterranean, then spread to the Babylonians, Egyptians and as far as China. The leaves and bulb are both used in international cuisines. Ancient Romans used them for medicine. 

• many varieties of beets
• many vitamins Bs, C and minerals 

Plus the leaves can be used for decoration. 

4. organic berries: There is no recorded date when people started eating berries, but since most animals eat berries, "man" must have been one of them as well. 

• berry pigments are usually antioxidants, thus have oxygen radical absorbance capacity
• many vitamins Bs, C and minerals 

There are more than 22 types of berries and numerous sub-varieties.

5. cabbage: Cultivated cabbage is derived from a leafy plant called the wild mustard plant, native to the Mediterranean region. Ancient Greeks (8th century BCE) and Romans (10th century BCE) used cabbage in many dishes. It is used in soups, stews, roll (dolmas), stuffed, German Sauerkraut, Chinese suan suan cai, Korean kimchi...

• excellent source of vitamin C
• significant amounts of glutamine (an amino acid that has anti-inflammatory properties)
• eaten in dieting programs (low calorie food)
• source of idole-3-carbinol (chemical which boosts DNA repair in cells and appears to block the growth of cancer cells Note: boiling reduces anti-cancer properties)
• used as an adjuvant therapy for recurrent respiratory problems

There are many varieties of cabbage based on shape and time of maturity.

6. lentils: Plant likely originated in the Near East, in the Neolithic times about 9500 BCE. It was the first corps domesticated in this region. Anything that has been eaten for over 11,500 years must be good for us!!

• approximately 26% more protein than any plant-base food after soybeans and hemp
• essential amino acids
• contain dietary fibers, folate, vitamin B1, and minerals (good source of iron)

Red (or pink) lentils contain 11% of fiber; green contains 31%. 

There are eleven types of lentils. 

7. organic nuts: Nuts were a major part of the human diet 780,000 years ago!! Prehistoric humans used tools to crack open nuts during the pleistocene period!!

• high oil content = high energy source
• people who eat nuts regularly are less likely to suffer from coronary heart disease (almonds and walnuts seem to lower LDL cholesterol) 
• contain Omega 3
  
• contain essential fatty acids
• contain unsaturated fats, including monounsaturated fates 
• good sources of vitamins E and B₂ (riboflavin, an antioxidant) 
• rich in protein, folate, fiber
• minerals: magnesium, phosphorus, potassium, copper, and selenium
• most healthy in their raw form (twice as many anti-oxidants) Cooking reduced the healthy benefits by 15%.
• cooked, eaten raw, sprouted, or roasted as a snack food, pressed for oil in cooking and cosmetics 

Try the more than 17 varieties.

8. quinoa: The Incas of the 1200 AD referred to quinoa as "mother of all grains".

• 12-18% protein
• contains a balanced set of essential amino acids (unlike wheat or rice)
• good source of dietary fiber and phosphorus
• high in magnesium and iron

Plus it is gluten-free!

9. organic spinach: It is though to have originated in ancient Persia (ca 500 BC) and spread through India by Arab traders and onto China by 650 AD.

• high nutritional value
• extremely rich in antioxidants
• vitamin A, C, E, K, B2,6
• minerals: magnesium, iron, calcium, potassium, copper, protein, zinc and many others

Frozen spinach prolongs its self-life. Fresh spinach loses much of its nutritional value after a few days.

10. organic tomatoes: The small green in color fruit originated in the highlands of ancient Peru (maybe as old as 11 000 years ago), then consumed in many Mesoamerican civilizations. "Tomato" comes from the Aztec (14th century AD) language Nahuatl tomatl  for their yellow color variety, meaning "swelling fruit".  

• 7500 tomato varieties
• benefit the heart, among other organs
• powerful natural antioxidants
• double the normal vitamin C
• has 40 times normal vitamin A than other foods

Grow some tomatoes, easy and resistance to diseases. Cheery tomatoes can be grown in a pot on the kitchen counter!

11. Omega-3: Fish is the major source of Omega-3 since the beginning of time for all peoples living by water and traded inland. But omega-3 is found in these plant-base foods as well:

• perilla (aka: shiso) part of the mint-family
• oil from brown algae (kelp)
• açai palm fruit
• chia seed                 
• flax seed
• lingonberry           
• camelia
• purslane                 
• black raspberry
• hemp                       
• nuts

Recommended: 1.6 grams/day for men and 1.1 grams/day for women (wishing to lower blood triglycerides should consume 2-4 grams/day)

gram? paper clip weights 1g  *  1 US dime weights 1g  *  1 tsp. = 4g

High level of omega-3 fatty acids consumed by the Greenland Inuit had reduced triglycerides, heat rate, blood pressure, and atherosclerosis. 

Canadian Government has recognized the importance of DHA omega-3 and permits the claim for DHA: "DHA, an omega-3 fatty acid, supports the normal development of the brain, eyes and nerves."

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Store Fresh Produce = 

prolong its taste, nutrients, and aesthetic quality

potatoes and sweet potatoes: Store unwashed, in a cool, dark, dry, well-ventilated place NOT the refrigerator.

onions, shallots, and garlic: Store at room temperature in a dark, dry, well-ventilated place, though not with tubers. Each of these emits a natural gas that causes other food to rot.

stem vegetables: (rhubarb, celery, asparagus, etc.) Store in the crisper section of the refrigerator in sealed plastic bags. 

buds and flowers: (broccoli, cabbage, Brussels sprouts, artichokes, etc.) Store in perforated plastic bags in the refrigerator crisper.

tomatoes: Store at room temperature on the countertop-never in the refrigerator. I put any cut tomatoes in the refrigerator.

lettuces, herbs, salad and cooking greens: Soak separated leaves in cool water, spin dry, store loosely packed in the a container with damp paper towel over the top, then cover with plastic wrap.

mushrooms: Store unwashed, in a single layer on a plate, covered with slightly damp paper towel on an upper refrigerator shelf, or keep them in a paper bag in the refrigerator.

berries: Store unwashed and covered with plastic wrap in a single layer on a paper towel-lined plate in the refrigerator.

apples, lemons, limes, oranges: Store in plastic bags in the crisper section of the refrigerator.

peaches and melon: Let sit at room temperature for a few days to soften, then store in the refrigerator for 3-5 days.

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EDIBLE   FLOWERS

June 2013

Flowers in History: Cooks used them since Roman times. Flowers can be found in Chinese, Middle Eastern, Indian cultures, very popular in the Victorian era, and North American Colonials made jelly and wine from dandelions and syrup from roses.

Today: Many chefs and home cooks garnish with flower blossoms for a touch of elegance and flavor.

Nutrition facts: Little research has been done. But roses, rose hips, dandelion and dandelion leaves are rich in vitamins C and A. Certain other flowers seem to have nutritional benefits, also. Leaves and petals contain minerals: iron, calcium, and phosphorous. 

Health Benefits: Flowers are known to improve moods. Rose water aids liver and intestinal function. Chamomile reduce stress and boost immunity. Begonias are thought to help eliminate toxins and cleanse the liver. Chrysanthemums might help cure colds and fevers. 

Used in: dips, mayonnaise, spreads, vinaigrettes, egg and tuna salads, soups, butters, stir-fry, sandwiches, and on pizzas, for example

Tips: 

• Keep the dish simple. 
• Add just a few petals for flavor.
• Use only ones you know are positive edible.
• ONLY ORGANICALLY GROWN.
• Still wash them.
• Remove pistils and stamens.
• Eat only the flower petals.
• IF you have allergies, use gradually.

Types
(Language of flowers was practiced as an evocative way of sending discreet messages.)

1. begonia, tuberous: leaves, flowers, and stems; citrus-sour taste; not for people with gout, kidney stones, or rheumatism; in salads and as garnish
2. begonias, wax: leaves and flowers, raw or cooked; slight bitter after taste
3. calendula/marigolds: spicy to bitter; on soups and salads, in pasta and rice dishes and herb butter
4. carnations: petals; steeped in wine, candy, or cake decoration; bitter taste
5. chrysanthemums: peters, stems, and leaves; in salads and stir-fries; slightly bitter, faint peppery to mild cauliflower 
6. dandelions: mature flowers are bitter, young are sweeter, honey-like flavor; raw or steamed, made into wine, leaves steamed or in salads and on rice dishes
7. fuchsia: blooms acidic flavor, for garnish
8. gladiolus: flowers (anthers removed), taste like lettuce; sweet or savory spreads, petals in salads or cooked in desserts, blossoms on frosted cake
9. leeks, chives, garlic, and garlic chives: all parts of the plant are edible; takes mild to strong taste of the plant; leaves and flowers in salads, leaves cooked to flavor vegetables and soups
10. basil: leaves; lemon to mint flavors (=hatred)
11. chervil: flowers; anise flavor; add at the end of cooking or sprinkle raw on salads
12. chicory: petals and buds; pleasant, mild-bitter taste; buds can be pickled
13. cilantro/coriander: leaves, seeds, flowers; strong herbal flavor; raw or quickly cooked, sprinkle on salads, bean dishes, cold vegetables
14. dill: tangy taste; season hot or cold soups, seafood, dressings, and dips
15. fennel: flowers; mild anise flavor; in desserts, cold soups, garnish (=worthy of all praise)
16. ginger: petals; raw or cooked; ginger fragrant
17. lavender: flowers; glass of champagne, with chocolate cake, garnish on ice creams, used in stews (=distrust)
18. herbs "marjoram, mint, oregano, rosemary, sage" etc. see "Spices" (marjoram=blushes; mint=virture; sage=dometic virture))
19. hibiscus: petals; cranberry-like flavor with hit of citrus; in salads or as garnish
20. nasturtiums: blossoms, leaves; sweet, spicy flavor; in salads, garnish, cheese tortas, on sandwiches
21. pansy: petals, whole flower; slightly sweet grassy flavor; garnishes, in fruit salads, green salad, desserts, or in soups
22. primrose/cowslip: flower; sweet but bland taste; in salads, pickled buds, cook as vegetable or ferment into a wine
23. roses: (remove the bitter white portion of the petals) flavor depend on type, color, and soil, fruit to mint to spice, stronger flavor as petal darkens; garnish ice cream, desserts, salads, freeze in ice cubes and float in punches, in syrups, jellies, perfumed butters and sweet spreads (=love)
24. scented geraniums: flower; citrus to spice to fruits taste; sprinkle on desserts, freeze in ice cubes for drinks
25. sunflower: best eaten in bud stage; artichoke taste; once open, use like chrysanthemums with bittersweet taste; unopened flower buds can be steamed
26. tulip petals: (if you touch them and get a rash, you are allergic and do not eat them) petals; sweet lettuce taste to cucumber-like texture and flavor, vary from tulip to tulip
27. artichoke leaves
28. broccoli florets
29. corn shoots
30. mustard young leaves; (some people are highly allergic) steamed, raw, or cooked
31. okra flowers and seed pods; cooked
32. pea blossoms; (Flowering ornamental sweet peas are poisonous!) slightly sweet 
33. radish: flowers; spicy bite; use in salads; sauté stalks
34. squash and pumpkin blossoms: mild taste of the plant; trim stems and remove stamens
35. violets: flowers; sweet, perfumed flavor; garnish desserts, in iced drinks

Some of our recipes:

http://veggiefernandezs.blogspot.com/2011/06/spaghetti-with-rapini-flowers.html

http://veggiefernandezs.blogspot.com/2011/06/basic-herbal-vinegars.html

http://veggiefernandezs.blogspot.com/2011/08/garlic-oil.html

http://veggiefernandezs.blogspot.com/2013/10/tofu-fondue-with-dips.html

http://veggiefernandezs.blogspot.com/2013/10/toasted-goat-cheese.html

http://veggiefernandezs.blogspot.com/2014/07/goat-cheese-dip.html