The 52 New Foods Challenge – Pears

The 52 New Foods Challenge Food of the Week: Pears

Jennifer Tyler Lee suggests making a pear sauce – like apple sauce or in a winter fruit salad (I made a similar one for Christmas). Mmmmm!

Food Facts: 

  • Pears ripen in late summer to mid fall, if you’re buying pears at any other time, they are either imported or have been in cold storage, like apples
  • Apples and pears are from the same food family and are very similar, except the flesh of pears contains stone cells, often called grits
  • Good source of vitamins C, E, B2, and K and potassium and copper
  • Good source of fiber
  • It is an anti inflammatory and it counters atherosclerosis, a common problem in cardiovascular disease
  • They are good for lowering cholesterol
  • Often recommended as a hypo-allergenic fruit because they are less likely to cause a reaction
  • Contains antioxidants called phenols
  • Antioxidants levels maintain even when cooked- this makes Jennifer Tyler Lee’s pear sauce an even better idea!

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard

The 52 New Foods Challenge – Grapefruit

The 52 New Foods Challenge Food of the Week: Grapefruit

Grapefruits are not a new food for most of us, but Jennifer Tyler Lee has a recipe for broiled grapefruit with a touch of honey which sounds pretty yummy. I’ve been wanting to try grilled or baked grapefruit because I think the caramelization of the sugars might make it more appealing to me. 

Food Facts:IMG_0170

  • Good source of vitamins A, C, B6, B5 (pantothenic acid), folic acid, thiamine, copper, selenium,  potassium, and magnesium
  • Good source of fiber
  • Contains antioxidants called anthocyanins, liminoids, lycopene, and carotenoids
  • The only citrus indigenous to the “new world” or the Americas (first found in Barbados)
  • They are known for helping to lower blood cholesterol, help normalize hematocrit levels (important if you are anemic), and helping to protect against cancer, macular degeneration,  and cardiovascular disease.
  • Can also help the body get rid of excess estrogen, helping to prevent breast cancer
  • Like oranges and mandarins, they are often picked when green, shipped, and then artificially ripened with ethylene gas which causes them to ripen. This causes them to look ripe but they aren’t truly ripe  and have fewer bionutrients than tree ripened fruit.
  • Grapefruits harvested after December are more likely to be tree ripened (their season is late winter/ early spring)
  • Organic Grapefruits (mandarins and oranges too) have not been degreened
  • To select the best grapefruits: look for large, smooth-skinned fruits that are heavy for their size
  • Until about one hundred years ago, all grape fruits had white flesh! The pink flesh was a natural mutation making it sweeter.
  • Some Medications and grapefruit should not be used together – meds used for blood pressure, cholesterol, anxiety, and those that reduce the rejection of an organ after transplant. Check with your doctor.

From Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet
by Tonia Reinhard. 

The 52 New Foods Challenge – Mandarins

The 52 New Foods Challenge Food of the Week: Satsuma Mandarin Oranges

After doing The 21-Day Sugar Detox, this was one of my first fruits. I really enjoy eating a couple Mandarins for a snack. Like some of the other foods in the book, mandarins are not a new food for most of us, but Jennifer Tyler Lee has a recipe for mandarin orange and fennel salad which sounds pretty yummy.

Food Facts

IMG_0480

  • Good source of vitamins A, C, B6, thiamine, calcium, folate, potassium, and magnesium
  • Good source of fiber
  • Contains antioxidant carotenoids: alpha-carotene, beta-carotene, beta-cryptoxanthin, lutein, and zeaxanthin, as well flavonoids: tangeretin and nobiletin
  • They are known for helping to control blood glucose, lowering blood cholesterol, and helping to protect against cancer, Parkinson’s disease, and cardiovascular disease.
  • Like oranges, mandarins become sweeter and less acidic as they mature.
  • They are often picked when green, shipped, and then artificially ripened with ethylene gas which causes them to ripen. This causes them to look orange but they are more acidic, less sweet, and have fewer bionutrients than tree ripened fruit.
  • Organic Mandarins (and oranges) have not been degreened. 
  • Many of the nutrients in Mandarins are concentrated in the inner peel and the white pulp.

From Eating on the Wild Side: The Missing Link to Optimum Health
by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard

The 52 New Foods Challenge – Romanesco

The 52 New Foods Challenge Food of the Week: Romanesco

I LOVE roasted crucifers, and this one  is no exception. Jennifer Tyler Lee also recommends sautéing it with EVOO (I would use butter) and lemon and parmesan. Sounds yummy too!! I recently made “cauli rice” using romanesco and it was delicious! 🙂

Food Facts: IMG_0147

  • Member of the cruciferous family- related to cauliflower
  • Contains four times more glucosinolates than white cauliflower
  • Cauliflowers have a lower respiration rate than broccoli and therefore can be stored for up to a week in the fridge without compromising the nutritional value.
  • Was developed from wild cabbage
  • Cancer fighting vegetable
  • Good source of B Vitamins, vitamin K, & C, potassium, phosphorous, boron, and fiber
  • On the ANDI scale it scores 295/1000 (a rating of nutrients per calorie)

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, and Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno

Dill Pesto Recipe

Dill Pesto Recipe [Paleo, Primal, Vegetarian, GF, 21DSD]

During our travels this summer, we had an amazing dinner in Florence, Italy. The food was so good that we ate lunch AND dinner at Trattoria Il Francescano during the course of one weekend. The salad that I ordered came with pesto sauce on it. This may seem simple, but for me it was revolutionary. I’ve used pesto in soups, on pizza, and on salmon, but never on salad. Since then I’ve been pretty obsessed with making my own basil pesto. Last week at the farmers market, Tomatero had huge bunches of fresh dill. I only needed a little for my salmon dinner that night, so rather than let the herb go to waste, I decided to make Dill Pesto. Result = AMAZING. I have these cool little herb freezer storage containers that allow me to save the extra. Highly recommended!

 

Recipe:

2 small bunches of dill

1/3 cup pine nuts

1 lemon, juiced

1/4 cup extra virgin olive oil

1 tsp. Simply Organic garlic sea salt

1 tsp. Simply Organic lemon pepper 

Directions:

  1. Rinse the dill and trim the ends off.
  2. Add all ingredients to food processor and pulse until combined. A blender could be used instead.
  3. Serve on salads, veggies, or on salmon. Enjoy!

Olive Oil is a great source of omega-9 fatty acids, copper, iron, and vitamin E. Olive oil has been shown to help manage and prevent cardiovascular disease, asthma, arthritis, cancer, and blood sugar disregulation. It also helps to lower inflammation.

Dill is a member of the Umbelliferae family which includes, carrots, celery, parsley, and fennel. Dill has been shown to reduce flatulence and digestive ailments. It also has antimicrobial and anticancer effects. It helps the liver in detoxification. Dill is also a known sleep aid. In addition to its phytonutrients, it is rich in vitamins A and C and manganese and potassium.

Pine Nuts are a good source of protein – more than any other nut or seed! They are a good source of vitamins B1, B2, B3, and E and manganese, copper, magnesium, molybdenum, zinc, and potassium.

Sources:

Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. New York, NY: Atria Books.

World’s Healthiest Foods. (November 8, 2015) Retrieved from: http://whfoods.com/index.php

The 52 New Foods Challenge – Watermelon

This week’s food is WATERMELON! I LOVE watermelon – this is quite exciting! Jennifer Tyler Lee suggests making watermelon ice pops, watermelon smoothies, or [GET THIS] watermelon gazpacho – that sounds very exciting!! I love unique foods and unique food pairings and combinations. Some of my other favorite watermelon recipes include watermelon caprese salad, watermelon feta appetizers, and pickled watermelon rinds! What unique recipes have you tried with watermelon?

Food Facts

  • Watermelon is rich in lycopene – 40 percent more lycopene per ounce than ripe tomatoes and small watermelons have more lycopene than large watermelon
  • It also contains other antioxidants including beta-carotene, beta-cryptoxanthin, and phenols
  • To choose the ripest melon: look for a melon that is beginning to lose the gloss and the “ground spot” should be yellow, not green or white
  • Antioxidant values  continue increasing after the fruit has been picked – as long as they’ve stayed out of the fridge
  • It is in the Cucurbitaceae family and is closely related to squash, cantaloupe, and pumpkin
  • They are a good source of vitamins A, C, B5, and B6, biotin, thiamine, magnesium, potassium, and copper
  • High in fiber
  • Hydrating due to its high water content and is a diuretic
  • Lycopene has been shown to be protective against colon cancer and people with the highest levels of lycopene in their blood had a lower risk of stroke


From The 52 New Food Challenge by Jennifer Tyler Lee, The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, Eating on the Wild Side by Jo Robinson, and Super Foods by Tonia Reinhard

Health & Hugs <3,

Katie

The 52 New Food Challenge – Peaches

Welp, I’ve fallen off the wagon. The “post a new food each week” wagon. But this week I’m getting back on the wagon. Rather than trying to play catch up for about 2-3 months worth of foods, I’m just going to start with the current food of the week: PEACHES!!

Jennifer Tyler Lee suggests that you grill peaches (I’ve done this: YUM!), make peach ice cream, or try making fruit leather. Recently I made some paleo turkey meatballs with Thai chili and peach jam. Jim said, “the peaches are what make this dish!”. 

A little background: I started this challenge to encourage myself, a notoriously picky eater, to try and to LIKE more foods. This is my first post on the blog, but I’ve been posting these since December 2014 on my Facebook page and my Instagram page. I was a very picky eater as a kid, and although, I’m much less picky now, there are still more vegetables that I would like to ENJOY eating. From personal experience, I’ve found that the more often that I am exposed to a vegetable, the more I like it. This has been my experience with Kale, Beets, Tomatoes, and Cilantro.

Food Facts:

  • Peaches and nectarines are identical except for one gene – the “fuzziness” gene (it also happens to affect a couple of other minor traits)
  • Nectarines can spontaneously appear on peach trees and vice versa (WOW!)
  • Stone fruits, including peaches, are picked when unripe and continue ripening after being picked but if not kept in ideal conditions, they become mealy, brown, leathery, or dry. This is what causes most conventional grocery store peaches to leave people feeling disappointed. (read: buy your peaches at the farmers’ market)
  • White-fleshed peaches and nectarines have more antioxidants than yellow-fleshed peaches and nectarines
  • The white-fleshed fruits are also sweeter
  • Peaches and nectarines are consistently on the EWG’s Dirty Dozen list, so you should buy organic and eat the skins (it is the most nutritious part)
  • Peaches and nectarines are good sources of vitamins A, C, and E, potassium, niacin, and copper. Peaches are also a good source of vitamin K and manganese
  • Good source of fiber
  • High in antioxidants – especially carotenoids and flavonoids (white-fleshed have less carotenoids)
  • Peach extract has been shown to inhibit breast cancer cell growth
  • They help to protect against Heart Disease, Diabetes, Metabolic Syndrome

From The 52 New Food Challenge by Jennifer Tyler Lee, The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Super Foods by Tonia Reinhard

Health & Hugs <3,

Katie

peaches - in season in august
Peaches – In season, in August