Tag: antioxidants

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The 52 New Foods Challenge – Plums

I have very fond childhood memories of eating all the fruit growing up. My grandfather grew up on a farm in Lake Huron, MI. When the Essenmacher clan moved to California, he set up a bountiful backyard garden. Among the many things that he grew were plums. The plum tree was nestled next to my childhood swing set. I still love plums to this day and I’ll give my grandparents all the credit for my fruit addiction.

Jennifer Tyler Lee suggests that readers roast plums with pistachios or try making an Asian plum sauce. While I can easily eat about a half dozen fresh farmer’s market or backyard plums, I do like the idea of cooking the fruit. I’m particularly fond of grilled stone fruit served over some vanilla ice cream.

Food Facts:

  • Wild varieties pack the most nutrients. Look for red, purple, black, or blue plums because they will have more phytonutrients, especially anthocyanins.
  • Plums should be ripened on the the tree and can be susceptible to chilling injury.
  • Plums are a good source of vitamins A, B1, B2, B6, C, K, fiber, potassium, and copper.
  • Plums and prunes (or dried plums as they are now being referred to in order to boost their popularity) are known for their laxative effects.
  • Their content of neochlorogenic and chlorogenic acids [phenols] has been documented to have antioxidant and anticancer properties.

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 Laura Pizzorno, Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard, and Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson.

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In Season, in June

Well, this post is later than I had planned, but better late than never! Summer is in full swing here in Northern California and it has been quite warm. School is out, the days are long, sunny, and beautiful, and the bounty of produce options leaves me like that heart googly eyed emoji.

Now we have herbs like basil in season. And…….. Blueberries!!!!! I literally can’t get enough of them. Next up is corn. I know most people LOVE corn, and I while I do like it, I almost never eat or buy it. If I do, it absolutely must be organic. Once we went paleo, it was one of those things that I just didn’t feel the urge to splurge. I am also very excited that it is now raspberry  and

nectarine season. And that summer squash will be coming to a zoodler near you! Here is the Spiralizer that I use to turn my zucchini into “noodles”:  Tri-Blade Vegetable Spiral Slicer, Strongest-Heaviest, Best Veggie Pasta Spaghetti Maker for Low Carb/Paleo/Gluten-Free Meals.

Happy June! Enjoy the bounty from the farmer’s market!! Or join a CSA!

Hugs & Health <3,

Katie

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The 52 New Foods Challenge – Strawberries

The 52 New Foods Challenge Food of the Week: Strawberries

This is the most exciting of all the foods and it’s likely not new for most people. There is just something about strawberries that I just can’t get enough of. For me, berries also mean summer. Ahhhhhhh. I’m pretty much a snob about my berries though…I only eat fresh berries when they are in season and I only buy them from Tomatero Organic Farm in Watsonville, CA. I choose Tomatero for three reasons: 1) They are local and organic. Organic is a big deal with strawberries as they absorb many of the pesticides that are sprayed on them and they are consistently on the EWG’s Dirty Dozen. 2) They grow several varieties of strawberries, all of them great, but this season I have been loving the Sweet Anne. 3) Also, I used to slang berries for them at local farmer’s markets for four years. You know, the whole “know the farmer” idea. 4) They are the best!!!! (I know, I said three reasons 😉

Jennifer Tyler Lee suggests serving strawberry sauce on pancakes instead of syrup. I LOVE that idea. I also had sliced strawberries in a turkey sandwich with arugula (think: turkey and cranberry sauce) at an amazing place called Centrally Grown in Cambria, CA.

Food Facts:

  • Wild berries and heirloom varieties have more nutritional value and more phytonutrients.
  • Strawberries do not continue to ripen after they have been harvested, so should be
    picked ripe. This also means that if your strawberry has traveled some distance to arrive to you, they are being picked when only three-quarters ripe.
  • Underripe strawberries are less nutritious than fully ripe berries. (Maybe we should all just grow our own, huh?)
  • Most supermarket berries are large, firm, white-fleshed, and hollow. This variety has been chosen because of their ability to travel well and last longer. There are many other varieties with other flavor profiles, softer textures, pink flesh, and juicy. I HIGHLY encourage you to go the farmers market and taste them all.
  • Jo Robinson, of Eating on the Wild Side, suggests that consumers up their standards for produce, especially for berries, so that the stores will have to supply higher quality produce (ripe, not moldy, flavorful, etc.).
  • Organic berries offer more of an anti-cancer effect than conventional berries.
  • The antioxidant activity of berries increases when left out at room temperature. The antioxidants contained in strawberries include: ellagic acid, anthocyanin, catechin, quercetin, and kaempferol.
  • They help to fight against inflammation, cancer, and heart disease.
  • Good source of vitamin C, folate, and manganese. They are also rich in vitamin K, potassium, and magnesium.
  • Good source of fiber.

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, Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

Photo Credit: Luv Kreativ Photography https://www.instagram.com/luvkreativ/?hl=en

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The 52 New Foods Challenge – Portobello Mushrooms

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:

  • portobello-mushroomsGood 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

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

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The 52 New Foods Challenge – Eggplant

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 thiamineLufa_Farms_Eggplant
  • Good source of fiber
  • Rich source of antioxidants including phenols, anthocyanins, and plants sterols
  • Lowers blood cholesterol levels
  • Helps fight free radicals
  • Have been shown to protect cell membranes

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

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The 52 New Foods Challenge – Quinoa

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.

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 Planetby Tonia Reinhard

Photo Credit: Luv Kreativ https://www.instagram.com/luvkreativ/?hl=en

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The 52 New Foods Challenge – Kumquats

The 52 New Foods Challenge Food of the Week: Kumquats

Jennifer Tyler Lee suggests making a kumquat jam or in a warm salad with green beans. Mmmmm! After my January 21 Day Sugar Detox, I bought some kumquats again and man were they tart! I think the jam may be the way to go!!

Food Facts:

  • IMG_0171Good source of vitamin C
  • Good source of fiber
  • The oval shaped variety, Nagami, is more tart, and the round variety, Marumi is more sweet
  • Eat citrus fruits shorty after buying or store them in your fridge, but do not store in a plastic bag – it retains the moisture and promotes mold growth
  • The white parts (albedo) of citrus fruits is the most nutritious – since kumquats are eaten whole- you consume a lot of the albedo.
  • Contains antioxidants called flavonoids
  • Organic citrus fruits have not been degreened

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, and Superfoods: The Healthiest Foods on the Planet
by Tonia Reinhard

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The 52 New Foods Challenge – Avocado

The 52 New Foods Challenge Food of the Week: Avocado

I think we all love Avocado. Obviously there is guacamole- my favorite! But for a quick and easy option, I also like to have a half or whole avocado sprinkled with sea salt and lemon and maybe hot sauce. What I’ve been really digging lately is: guacamole deviled eggs! Jennifer Tyler Lee has a recipe for avocado chocolate pudding – I do want to try this too! I tried avocado ice cream and I wasn’t a big fan. What are you favorite ways to use avocado?

Food Facts:IMG_0163

  • Good source of vitamin E, folate, potassium, and magnesium
  • Very good source of soluble fiber
  • High in healthy monounsaturated fats
  • Haas avocados have 2-4 times more antioxidants than other varieties sold in stores
  • Unripe avocados will ripen quickly in a brown paper bag
  • They will also ripen on your countertops – but they stop ripening once in your fridge – so they can be kept in the fridge until ready to be eaten (usually for several days)
  • “One serving gives you more antioxidants than a serving of broccoli raab, grapes, red bell peppers, or red cabbage” (Robinson, 2013, p. 206)


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, and Superfoods: The Healthiest Foods on the Planetby Tonia Reinhard

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The 52 New Foods Challenge – Radicchio

Working on catching up a bit, Radicchio is the new food for late December, but would still be in season now. 🙂

Food facts: IMG_0124

  • Is from the chicory family
  • Has four times more antioxidants than romaine lettuce
  • There are red and green varieties, as well as oval and round
  • Red varieties are more nutrient dense than green varieties
  • Tends to be very bitter, but roasting or grilling it helps make it much less bitter

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

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The 52 New Foods Challenge – Kale

Last year I started The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes. My goal was to try the new food designated for each week and to blog about why others might want to try it too. Well, I didn’t quite finish it. 🙁 So I’ve decided to start it again. Many of the foods might not be “new” for me or for you, but I like the idea of trying new things and shaking up my day-to-day food routine.

Food Facts:

  • Good source of vitamins K, C, and A

  • Contains more than twice the the level of antioxidants of other leafy greens
  • Antioxidants include: beta-carotene, lute in, zeaxanthin
  • Good source of folate, fiber, manganese, potassium, copper, and calcium
  • It scores 1000/1000 on the ANDI score (a rating of nutrients per calorie)
  • Is good for preventing: cancer, cardiovascular disease, degenerative eye diseases, and stomach ulcers
  • Red leaf kale varieties have more nutrients than green leaf varieties
  • Has more calcium than milk!!!!!
  • Raw often has more nutrients
  • However, raw kale, like other raw cruciferous veggies (broccoli, cauliflower, cabbage, brussels, etc.) can be goitrogenic, if you have thyroid problems – it is important that you eat cooked kale
  • For kale chips,  350 degrees produces the most nutrient chips


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, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.