he 52 New Foods Challenge Food of the Week: Portobello Mushrooms
Another confession: I don’t like mushrooms. This is another texture thing for me. But I’ve founds that the more I eat a food that I’m not fond of, often I learn to like them. Hence my 52 new foods challenge. Mushrooms are my current project. It’s slow going, but I think I will like mushroom eventually. Jennifer Tyler Lee suggests making them in cheese quesadillas, which seems like a great gateway to me! I have found that if I cut them up pretty small and put them in things (soups, sautes, cauliflower rice, etc.) I can tolerate them.
Food Facts:
Good source of minerals including selenium, zinc, potassium, and copper and also the B vitamins, especially vitamins B6 and B12
Rich source of antioxidants
Mushrooms have been studied for their Anticancer benefits and antiviral benefits as well
The 52 New Foods Challenge Food of the Week: Green Beans
GREEN BEANS!! Since I was a kid, I have always loved green beans. I just found them at my local farmer’s market this past weekend! The grin on my face for green beans was probably pretty goofy, but boy was I happy! I tend to just sauté them in ghee and lemon with some salt and lemon pepper, so I could use a new recipe! Jennifer Tyler Lee suggests stir frying them with almonds (or other seeds or nuts).
Food Facts:
Short cooking methods do not destroy the important nutrients of green beans
They are rich in iron and for the body to absorb the iron, vitamin C is needed – so lemon or tomato would be great eaten with the green beans
Good source of vitamins C, A, K, potassium, manganese, magnesium, niacin,folate, riboflavin, potassium, iron, calcium, and copper
Good source of fiber
Rich source of antioxidants including beta-carotene, lutein, and zeaxanthin
Frozen and cooked green beans still have high antioxidant content
Boiling does reduce vitamin C content
Green beans can protect against heart disease and stroke
In studies, they have also been found to help children with asthma
The 52 New Foods Challenge Food of the Week: Eggplant
Confession time, I don’t like eggplant at all. The texture is too mushy for me and flavor isn’t that great either. But I’d like to like it, so I’ll keep trying it and see if I can like it one day. Jennifer Tyler Lee suggests an eggplant stir fry or a grilled eggplant with a minty yogurt dip (the minty yogurt dip might be able to convince me).
Food Facts:
Cooking does not destroy the important nutrients of eggplan.
It is a member of the nightshade family – a relative of tomatoes, peppers, and potatoes
Good source of vitamins B1, B6, potassium, manganese, magnesium, phosphorous, niacin,folic acid, copper, and thiamine
Good source of fiber
Rich source of antioxidants including phenols, anthocyanins, and plants sterols
The 52 New Foods Challenge Food of the Week: Zucchini
Again, I find myself behind!! 🙁 but I’ll be catching back up over the next few days. In my opinion, it’s a bit early for zucchini to be listed here – it’s not typically “in season” until late spring or early summer in most paces in the US, so I won’t be buying any until it’s at my farmers market. Anywho, besides sautéed as side dish and ZOODLES (zucchini noodles), paleo zucchini muffins are my favorite way to eat it! I love Danielle Walker’s recipe! Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great Oh and zucchini chips are pretty BOMB!
Food Facts:
Squash blossoms are used commonly in Italian cooking
Summer squash isn’t as rich in nutrients as winter squash because of the high water content (81%)
They are very low in calories
Good source of vitamin C, potassium, and carotenes
Squash has Anticancer effects – prevents cell mutations
It’s great to consume squash in the summer because it helps prevent dehydration and the carotenes help protect against sun damage (Nature is so smart!!)
Small to medium sized squash will have a superior flavor to really large squash
It does contain high levels of oxalates, so if you have a history of oxalate containing kidney stones, avoid over consumption.
The 52 New Foods Challenge Food of the Week: Asparagus
The first spring food for our challenge! (That puts me at least a couple week behind!) Jennifer Tyler Lee suggests roasting asparagus or adding them to a frittata. A couple of weeks ago, when I found them at my favorite vendor at my local farmers market for the first time this season, I decided to make cream of asparagus soup. The recipe I had called for heavy cream, but I decided to paleo-ify it by using cashew cream instead. It was great! I’ll be making it again!
Food Facts:
The season generally starts in March and only is a few months long, so I rarely buy asparagus after spring is over
Asparagus is best cooked and served as soon as it is harvested, so growing your own is highly recommended. When purchased from the farmers market or store, cook within a few days
Shorter spears are up to ten times sweeter than spears that are 10+ inches long
Cooked asparagus is more nutritious than raw and steaming is the most nutritious way to cook it
Purple asparagus is more nutritious than green asparagus
Member of the lily family
Good source of vitamins A, C, and K, and potassium, folate, thiamine, riboflavin, manganese, and copper
Good source of fiber
Includes antioxidants lutein and beta-carotene
Considered to be a good prebiotic. Our digestive systems are home to billions of bacteria (when they are functioning well, that is) and the bacteria colony needs to prebiotics to thrive
Because of their high fiber content, they help to lower cholesterol
Asparagus has been shown to suppress the growth of liver cancer cell
April is here and that means that STRAWBERRY season
is upon us. This means that I will be eating as many strawberries as I possibly can from now until about October. Here is a list of what is in season in April (in Northern California).
The 52 New Foods Challenge Food of the Week: Black Beans
Jennifer Tyler Lee suggests making them in a slow cooker. Black beans are one if my favorite beans, but I love all beans. I have loved them since I was a kid but I am now discovering that they bother my gut. I have cut way back on the amount of beans I can eat. [Insert Sad Face here.]
This is our last winter food! Spring produce starts next week.
Food Facts:
Dried beans are very high in phytonutrients and black beans have are second only to lentils
Canned beans have a higher antioxidant value than home cooked beans (makes me feel good about almost never making home cooked beans!)
Good source of potassium, folate, thiamine, riboflavin, manganese, magnesium, zinc, calcium, copper, and omega-3s
Good source of fiber
When eaten with grains, beans make a complete protein, containing all essential amino acids
It helps protect against cardiovascular disease, cancer, and diabetes
Because of their high fiber content, they help to lower cholesterol and also prevent a rapid increase in blood sugar, making them great for people with hypoglycemia or insulin resistance
One study (Nurses’ Health Study II) showed that women that ate 2+ servings of beans or lentils each day had a 24% reduced risk of breast cancer.
Chili is one of my favorite dishes. It’s hearty, it’s warming, it’s tasty, I feel like ya just can’t go wrong with chili. In my vegetarian days I made chili and the recipe easily adapted once I began eating meat and the recipe adapted once again when I started avoiding beans (due to the type of fiber in them that can irritate people with SIBO and other GI problems). Here is my current recipe, but it gets tweaked often.
Paleo Chili
cleaneatingwithkatie
Chili tops my list of all time favorite and easy meals to make. It's honestly hard to screw it up! This recipe can be adapted to use any type of ground meat. We often use bison and it provides a great flavor. If you tolerate beans, feel free to add a can or two of kidney beans (or homemade equivalent).
In a stock pot, sauté onions and garlic in butter until translucent.
Add bone broth, tomatoes, remaining veggies, spices, and bison. (If you're adding beans, add them in during this step.)
Bring to a boil and then reduce to simmer. Continue on a low simmer for 45 min.
Top with avocado, sprouts, and sour cream (if using). Serve immediately and enjoy!
Keyword chili, paleo, paleo chili, soup
Tomatoes are rich sources of vitamins C & K, carotenes (especially lycopene), biotin and fiber. They are protective against cancer and should be eaten with an oil to improve absorption.
Celery is helpful in preventing cancer, improves white blood cell activity, and helps to lower blood pressure. It is rich in potassium and sodium. It helps the liver to detoxify as well.
Onions are a member of the allium (lily) family and are related to garlic & leeks. Alliums are known to have a cholesterol reducing effect and are known for their ability to help fight off cold and flu viruses. Onions are rich in antioxidants and biotin, manganese, copper, phosphorous, potassium, vitamins B1, B6, C, and fiber.
The 52 New Foods Challenge Food of the Week: Quinoa
Jennifer Tyler Lee suggests making savory quinoa cakes or a quinoa stuffing. When I make it plain, I use equal parts water, broth, and quinoa (usually one cup of each). I also made a great Quinoa Turkey Meatloaf that was delicious! My favorite quinoa was toasted with smoked trout from Nopa in SF. Seriously amazing!!
Food Facts:
Indigenous to South America
Not a member of the grass family, like other grains. It’s actually the seed of plant that is likely related to chard, beets, and spinach. The leaves of the plant are edible and very nutritive
High protein content compared to other grains
Good source of vitamins E and B6, and potassium, folate, thiamine, riboflavin, manganese, magnesium, phosphorous, iron, zinc, selenium, and copper
Good source of fiber
It helps protect against oxidative damage
Can be used instead of cornmeal for polenta or as a hot breakfast cereal
Contains antioxidants called polyphenols and flavonoids
Much less allergenic than grains
Persons that have had calcium oxalate containing kidney stones should limit their consumption of quinoa due to its moderate amounts of oxalate.
March is one of my favorite months because SPRING officially begins and because my birthday is in March. 🙂 As for what’s in season in Northern California in March, I wish there were fruits that were in season besides citrus fruits, but since there aren’t, I’m enjoying the citrus. March is officially asparagus season in most of North America. After reading Barbara Kingsolver’s Animal, Vegetable, Miracle: A Year of Food Life I decided that I would only be eating asparagus during the late winter and early spring.
It’s what I’m most excited for this month! Bring on the stinky pee!! What seasonal produce are you going to enjoy in March?
Good source of minerals including selenium, zinc, potassium, and copper and also the B vitamins, especially vitamins B6 and B12
Oh and zucchini chips are pretty BOMB!
high water content (81%)
Food Facts:
I decided that I would only be eating asparagus during the late winter and early spring. 