The 52 New Foods Challenge – Rainbow Carrots

Carrots are generally quite the crowd pleaser for kids and adults alike. Although I can imagine that it could be tricky to get kids to eat rainbow carrots. I have always liked carrots raw but only recently in the last few years have I really learned to love roasted carrots too. Jennifer Tyler Lee also recommends roasted carrots, but she also recommends a fresh carrot salad which also sounds delicious!

Food Facts:

  • The ancestors of our modern carrots came from Afghanistan and were purple.
  • During the cultivation of carrots, two mutant varieties began appearing – white and yellow.
  • Orange carrots were not seen until 400 years ago when breeders crossed a red and yellow carrots.
  • Purple carrots contain nearly TWENTY times the amount of phytonutrients as orange carrots.
  • Baby carrots should be avoided whenever possible. They are not actually “baby carrots”, rather they are carrots that have been whittled down. The outer layers that have been peeled off contain the most nutrition
  • Carrots are sweetest and freshest when the green tops are still attached.
  • However, if you do not plan on using the carrots within a day or two of purchase, remove the tops, as the carrots will remain firm and fresh longer. They will also retain their moisture longer.
  • Frozen carrots are not as nutritious as fresh carrots.
  • Carrots are more nutritious when cooked!!
  • Sautéing or steaming carrots retains more nutrients than boiling carrots.
  • Whole cooked carrots contain more cancer-fighting compounds called falcarinol than carrots that have been cut before cooking.
  • Eat carrots with some fat! Carrots are rich in beta-carotene, which is a fat-soluble vitamin.
  • Carrots have a low respiration rate.
  • The anthocyanins in purple carrots have been shown to support a healthy liver in rodent studies.
  • Good source of fiber.
  • Good source of vitamins K, C, and B6, potassium, thiamine, and biotin.

Sources:

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

 

Photo Credit:

Luv Kreativ Photography 

 

The 52 New Foods Challenge – Garlic

Well it’s hard to find folks out there that are not fans of garlic, although they do exist. I, however, am not one of them. There’s a garlic meme that I’ve seen floating out there garlicand just I had to include it for this post. It is me to a T. While garlic is not new to most any of us, there are always new and inventive ways to include this superfood in your diet. I include it in tomato sauces, in my bone broth, in stuffed peppers, Asian StyleTurkey Lettuce Wraps, and in the fresh gingered beets recipe that my husband loves (it can be found here:  Flavors of Health Cookbook), and in many, many more recipes. Jennifer Tyler Lee suggests roasting garlic because the flavor profile is more tolerable for kids. She also suggests making garlic mushroom toasts. (Again, I would opt for a gluten-free or paleo “bread” option instead of whole wheat toast. See this post for more on why.)

Food Facts:

  • Member of the lily family.
  • Because garlic has not be breed to be sweeter, larger, or milder tasting, it contains most of its “wild” nutrients.
  • All varieties of garlic are quite similar nutritionally.
  • Allicin is the active health ingredient in garlic and is a combination of alliin, the protein fragment, and alliinase, the heat-sensitive enzyme. When raw garlic is either cut, pressed, or chewed, these two ingredients are combined. It was discovered that by cooking the garlic immediately after slicing, the heat-sensitive enzyme is destroyed and no allicin is created. Allicin is the active ingredient in garlic that is revered for fighting cancer and protecting the heart. In order to get the most nutrition out of garlic, it is important that you cut/mince/slice/chop the garlic and then let it sit for TEN MINUTES before exposing it to heat.
  • A garlic press is the best tool for combining the alliin and alliinase. Jo Robinson says, “press, then rest”.
  • Many grocery stores carry garlic grown in China; check where your garlic is coming from. This is frustrating for someone that grocery shops in the same county as Gilroy, the garlic capital of the world. I am a locavore, after all.
  • There are two garlic varieties: softneck and hardneck. Hardneck garlic has a hollow stub that protrudes from the top. Softneck garlic appears to have a stem, but it is simply the papery skin that has been twisted.
  • Store garlic in the fridge (not the crisper drawer) for the longest shelf life. Until it is cut it will not leave the fridge with bad odors.
  • It is native to the Mediterranean, Syria, and China.
  • Excellent source of vitamins B6 and C, manganese, and selenium and a good source of phosphorous, calcium, potassium, iron, and copper.
  • garlic-Has been demonstrated to protect against atherosclerosis, heart disease, elevated cholesterol levels, elevated blood pressure.
  • Historically has been used to to fight infections because of its antimicrobial activity.
  • Can help protect against colon cancer.

 

 

From:

The 52 New Foods Challenge by Jennifer Tyler Lee, Superfoods by Tonia Reinhard, Eating on the Wild Side, by Jo Robinson, and Encyclopedia of Healing Foods by Micheal Murray, Joseph Pizzorno, and Lara Pizzorno.

 

 

The 52 New Foods Challenge – Sweet Potatoes

Food of the Week: Sweet Potatoes

I love sweet potatoes, but I haven’t alway loved them. I remember the first sweet potato French fry that I had back in 2003 in Monterey. I hated them. Now, I could each them nearly every day. One of my favorite recipes for sweet potatoes is for savory sweet potato cakes from Mediterranean Paleo Cooking. This is a great recipe. We usually just bake them and add plenty of Kerrygold butter (grass-fed). Jennifer Tyler Lee recommends mashed sweet potatoes or crispy sweet potato fries. Yum!

Food Facts:

NCI5_POTATO

  • Sweet potatoes belong to the morning glory family and are not at all related to potatoes (nightshade family).
  • They are native to Central America/northern South America. Colobus brought sweet potatoes back to Spain with him, but those original sweet potatoes were similar to carrots, not like our modern sweet potatoes.
  • Their glycemic index is 45 (sugar is 100). The glycemic index of potatoes by comparison is 75-100. The glycemic index is a measurement of how much a food raises the blood sugar.
  • They are rich source of antioxidants, especially the carotenes.
  • In the supermarket, most yams are simply marked as yams, but are truly just another variety of sweet potatoes. True yams are hardly ever sold in the United States.
  • If you’re looking to grow a very nutrient dense variety of sweet potato, opt for the Carolina Ruby.
  • Do not store uncooked sweet potatoes in the fridge.
  • Boiling sweet potatoes reduces their antioxidant value, while steaming, roasting, or baking does not.
  • The skin is more nutritious than the flesh.
  • Good source of vitamins C, B2, B6, and manganese, copper, biotin, and pantothenic acid.
  • Good source of fiber.
  • In animal studies, they have been shown to help stabilize blood sugar levels.

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

The 52 New Food Challenge – Okra

Jennifer Tyler Lee has found something that I almost never eat; I believe I have had it once or twice. I don’t think okra is very common out here in California but I know I have seen it in some Indian dishes. It’s not that I don;t like it, but since it isn’t very common I haven’t sought it out much. Jennifer Tyler Lee recommends sautéing it with garlic or making an Okra Risotto. I love risotto, so I’m supporting this option!

Food Facts:okra

  • It originated in Africa and migrated to the Mediterranean.
  • It is a mucilaginous veggie which some folks like and other detest.
  • Good source of vitamins A, B6, C, and K, folate, niacin, riboflavin, manganese, calcium, magnesium, copper, and potassium.
  • Good source of fiber.
  • It contains the antioxidants beta-carotene, lutein, and zeaxanthin.
  • Studies have shown that the seeds in okra may help reduce the risk of prostate cancer.
  • In mice studies, the antioxidants helped to reverse cognitive deficits that were due to nerve damage.
  • Cooking okra does not lessen the nutrient value.
  • Younger okra pods are less mucilaginous.

From The 52 New Foods Challenge by Jennifer Tyler Lee and Superfoods by Tonia Reinhard.

The 52 New Foods Challenge – Corn

This week’s new food is Corn. While I do love corn on the corn and am totally addicted corn tortilla chips, this is a contentious food for me for a couple of reasons.

  1. Most corn is genetically modified. I personally don’t trust GMO foods and try to avoid them as much as possible.
  2. Corn is in everything. Dextrose, corn syrup, HFCS, maltodextrin, corn starch, and more. Many foods that are highly processed and then added to processed foods are also highly allergenic foods. As a species survival mechanism, plant foods contain tiny amounts of toxins. Overconsumption of one type of food builds up the amount of toxins we are exposed to. So I recommend limiting corn consumption.
  3. Corn is one of the top 8 most allergenic foods.
  4. Ever seen whole corn kernels in your stool? MOST people don’t digest corn well.
  5. It’s not a nutrient dense food and crowds out room for more nutritious foods.

With all that said, I do occasionally eat corn, I usually opt for blue or purple corn because these heirloom varieties are less likely to be genetically modified. Jennifer Tyler Lee recommends a corn salsa or popping the corn while it’s still on the cobb. That sounds like fun! I DO love heirloom popcorn made on the stove with ghee and then topped with real butter. It’s my vice.

Food Facts:

  • purple-cornCorn is native to Central America.
  • Corn is high in vitamins A, B5, B6, C, folate, thiamine, niacin, magnesium, phosphorous, potassium, manganese, riboflavin, and zinc.
  • Good source of carotenoids, specifically zeaxanthin and beta-cryptoxanthin, as well as phenols.
  • Carotenoids can help to lower blood pressure as well as reduce risk of breast cancer for post-menopausal women.
  • Modern corn has been bred to have more sugar and is lower in phytonutrients.
  • Blue corn has nearly thirty times the antioxidant values of modern white corn.
  • Darker yellow corn varieties have more nutrients than white corn.
  • There are other varieties as well: red, orange, purple, blue, and black. These varieties are rarely found at the store but could be grown at home.
  • Frozen corn is equally nutritious as fresh corn; canned corn can also be as nutritious as fresh corn.
  • Corn is not a complete source of protein alone.
  • Corn contains niacin, but in whole food form, it is not bio-available. Native Americans soaked their maize in lime which allowed  the niacin become available for the body.

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

The 52 New Foods Challenge – Cherry Tomatoes

It’s no secret, I’m not a fan of raw tomatoes. I’ve never liked them. In fact, I’m the black sheep of the family in regards to my dislike of tomatoes. With that being said, I believe that one day I will love raw tomatoes [growth mindset]. I do like cooked tomatoes of all kinds (except ketchup, yuck!). I am starting to like heirloom tomatoes in a caprese salad. I think the reason I don’t really like tomatoes is because of their strong flavor – it totally changes the taste of a burger, sandwich, or salad. Jennifer Tyler Lee and I are kindred spirits in this way. 🙂 The other fact that helps me feel justified in not liking raw tomatoes is that unless it’s summer, tomatoes are either grown in greenhouses or internationally, or are grown in Florida (Florida’s “soil” is actually just sand and is void of nutrients). So unless they are garden tomatoes or farmer’s market tomatoes, they are often mealy and are picked when green. The book Tomatoland: How Modern Industrial Agriculture Destroyed Our Most Alluring Fruit is fascinating. Highly recommended! Anywho… Jennifer Tyler Lee recommends roasted tomatoes, tomato sauce, and tomato pops! I recently made a cherry tomato chutney at a Sur la Table cooking class – it was delicious!

Food Facts:

  • They are technically a fruit!
  • Tomatoes belong to the nightshade family (along with potatoes, eggplant, peppers- all kinds, and some spices). Nightshades are known to be inflammatory. Nightshades are commonly removed during a 5-R Protocol to determine food intolerances.
  • There are over a THOUSAND different types of tomatoes and can be a variety of shapes, sizes, and colors.cherry-tom-with-logo-1000px
  • Native to South America.
  • The leaves of the tomato are toxic. It was long believed that tomatoes were poisonous because they belong to the nightshade family which houses other poisonous plants (poisonous nightshade and black henbane).
  • Great source of vitamins B6, C, and K, carotenes (especially lycopene), beta-carotene, biotin, folic acid, pantothenic acid, niacin, and fiber.
  • Lycopene content is FIVE times greater in cooked tomatoes because cooking causes the cell walls to burst and “free” the lycopene. Also, the redder and riper the tomato, the more lycopene content.
  • Lycopene in particular has been shown to protect against cancers of the breast, colon, lung, skin, and prostate. Additionally, it has been shown to lower the risk of heart disease, cataracts, and macular degeneration.
  • Highest levels of vitamin C can be obtained from raw tomatoes.
  • Fully ripe tomatoes cannot be shipped long distances. Therefore they are picked when underripe and then gassed with ethylene. You probably know what I’m going to say here….buy them at a local farmer’s market, CSA, or grown your own!
  • Cherry tomatoes have more lycopene per ounce and are sweeter and more flavorful than their larger counterparts. Smaller is better!

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

The 52 New Foods Challenge – Butter Lettuce

Butter lettuce is another favorite of mine. I appreciate that it has a mild flavor and butterlettuceis a healthier alternative to iceberg lettuce. While working for Tomatero Organic Farm, it was a very popular item. Jennifer Tyler Lee recommends Chinese chicken lettuce wraps and of course, salad. Like Jennifer, I use butter lettuce in salads and in lettuce wraps. I think this is a great gateway lettuce for those that like iceberg lettuce in their salads (as I used to as a kid and teenager). It’s mild with a nice texture and can hopefully get people to start liking more nutrient dense and flavorful greens in their salads.

  • This type of lettuce is has a delicate texture and a slightly sweet flavor.
  • Common varieties include Boston and Bibb.
  • The darker the leaves, the more nutrients due to higher photosynthesis activity, and therefore higher phytonutrient values.
  • Additionally, the less tightly packed leaves on a head of lettuce, the more phytonutrients it has (i.e. iceberg has very tightly packed leaves, whereas loose leaf lettuces are not tightly packed at all). Lettuce leaves need sunlight to grow but the UV rays can also damage them. In order to survive, plants make “sunscreen” in the form of antioxidants. Those antioxidants make the plant more nutrient dense and that plant protection then becomes our own protection when we eat them.
  • The inner leaves on the lettuce head are exposed to very little sunlight and therefore are very low in nutrients; as a result, the outer leaves are exposed to the most sunlight and are higher in nutrients.
  • Precut lettuces (like in pre-made salads) start loosing their antioxidant values as soon as they are cut.
  • Lettuce all are a good source of chlorophyll and vitamin K.
  • Moisture on lettuce leaves cause them to prematurely degrade, opt for a salad spinner to rinse and dry lettuce. This can help the lettuce to last several days.

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.

The 52 New Foods Challenge – Basil

While working at the Campbell Farmer’s Market, basil was always a top seller for Tomatero. Tomatoes, strawberries, and basil always brought folks to the booth. In fact, one of my coworkers would often wave some basil through the air to release the scent to help lure them in like Yogi Bear. I love basil. I like making traditional caprese salads, basil pesto, and my awesome sister-in-law Amy, makes a watermelon caprese salad (watermelon subs nicely for tomatoes for those avoiding nightshades). Jennifer Tyler Lee suggests trying a nut free pesto – using sunflower seeds or adding fresh peaches and basil to ice cream! YUMMMY! What’s your favorite use for basil?

Food Facts:

  • Sweet basil is the variety that we typically eat, however Holy basil or tulsi is a variety that is coveted for its medicinal purposes and is native to India.
  • Excellent source of vitamins A, K, and C and maganese.
  • It is rich in antioxidants, especially carotenoids.
  • Basil’s essential oils are antifungal and antimicrobial and have been shown to inhibit the growth of bacteria and fungi.
  • It is also an anti-inflammatory and can be used to support conditions where inflammation is a factor.
  • Basil should be stored with stems in a glass of water on the counter. Putting basil in the fridge turns it black.
  • There are more than 60 varieties of basil.
  • It belongs to the mint family.
  • Some of the major medicinal uses include: digestive support, a mild sedative, headache relief, kidney support, poor circulation, and intestinal spasms.

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 – Green Onions

Green onions probably aren’t anything new for many of us, but they are an essential ingredient in all types of cuisine. I don’t mind onions raw, I love them cooked, and I ADORE them caramelized. I realize that not everyone feels this way about onions, especially children. Jennifer Tyler Lee suggests including them in omelets or even making savory green onion pancakes. I like the idea of using them to make savory pancakes, but choosing a grain free flour for the pancakes, rather than whole wheat flour. (You probably know my stance on wheat, but if not, check out this post.)

Food Facts:

  • Onions are members of the allium family, like garlic and leeks.
  • Smaller onions have less water and a greater concentration of phytonutrients.
  • The sweeter the onion, the less phytonutrient activity.
  • The Western Yellow variety of onion has the most antioxidants
  • The papery skin layer of the onion has the most concentration of bionutrients. And while we don’t eat that part of the onion, it should be saved and added to homemade broth.
  • Onions are a rich source of the antioxidant quercetin. This phytonutrient is vital to support digestion and gut issues.
  • The antioxidant values in onions have been shown to prevent cancer
  • Onions have also been shown to fight against cardiovascular disease and osteoporosis.
  • Good source of vitamins C and B6, potassium, and manganese.
  • Onions have been also been shown to support the respiratory system and fight coughs and congestion.
  • The sulfur in onions (and all alliums) is great for liver detoxification.
  • A good source of prebiotic fiber (this feeds your gut bacteria and helps to keep the colony thriving).

From: The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, 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.

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

 

The 52 New Foods Challenge – Cherries

Well this post will be up just in time for cherry season to be over :(. Cherry season typically starts near the end of May and goes through late June/early July.  But better late than never! Jennifer Tyler Lee suggests that folks dehydrate them, making “Sour Cherry Blasters” or make them into a cherry compote to accompany vanilla ice cream. Cherries are not one of my favorite fruits, but I will enjoy them raw. While I do think they are tasty, I just like other stone fruit better.

Food Facts:

  • Sour (tart) cherry juice can be used to help improve sleep and has been shown to reduce the risk for heart disease and and diabetes.
  • Cherries are a good source of vitamins A and C, potassium, copper, and manganese.
  • Good source of fiber.
  • Both sour and sweet cherries have been shown to reduce inflammation.cherries
  • Cherries have also been reported to reduce Gout attacks.
  • Sour cherries are lower in calories than sweet cherries.
  • They are a rich source of flavonoids, especially anthocyanidins and proanthocyanidins.
  • Cherries were one of the first fruits to be brought to the “new world”.
  • One study found that runners that drank Montmorency cherry juice (one glass before the race and one glass during the race) were less sore afterwards because of the ability of the cherries to help with muscle recovery.
  • Fresh cherries are firm, shiny, and lack dents, pits, or bruises. They also have bright green stems. The fresher the cherry, the more nutrients!
  • Store cherries in the fridge and eat them quickly!

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