Food

Recipe – Corn Potato Leek Chowder

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Ingredients

1 medium onion, diced

2 stalks celery, diced

4-5 cups Yukon potatoes, diced

1 tsp. paprika

6 cloves garlic, minced

2 cups vegetable broth, divided

2 cups almond milk, unsweetened

3 cups corn, frozen or fresh

2 tsp. nutritional yeast, or to taste

1 tsp. salt, or to taste

1 cup cashews, soaked in water two hours

1-2 medium leeks, sliced

Process

In medium stockpot sauté onion and celery in small amount of water or oil for seven minutes. Add potatoes and paprika; sauté seven minutes, stirring occasionally. Add garlic; cook one minute. Add one cup broth, almond milk, corn, nutritional yeast and salt. Simmer, covered, for 15-20 minutes or until potatoes are tender. Drain and blend cashews and one cup broth until creamy; add to potatoes. For a creamier texture, blend half of potato/corn mixture; add back into pot. Stir in leeks; heat 2 minutes. Warm and satisfying!

Food – Leeks

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Leeks are closely related to onions—as the similarity in flavor shows—and are distant cousins of asparagus. All three are members of the lily family.

Although leeks probably originated in warm regions of Asia or the Mediterranean, they are now intensely cultivated in temperate to cool climates, particularly in Northern Europe where they are a favorite. In Wales, where leeks are a national symbol, men parade in the streets with leek-bedecked hats on special holidays.

Leeks are surprisingly nutritious, providing an appreciable amount of minerals and fiber together with plenty of vitamin C. A half cup of chopped, boiled leeks contains only 15 calories but 25mg of vitamin C, as well as 16mg of calcium and a small amount of niacin.

Vegetables in the allium group (leeks, onions, shallots, scallions, chives, garlic) may have a protective effect against cancer, particularly gastric cancer, diabetes and heart disease, and like onions, leeks may help to lower cholesterol. Much of its therapeutic effect comes from its sulfur-containing compounds such as allicin. As allicin digests in the body, it produces sulfenic acid, a compound that neutralizes dangerous free radicals faster than any other known compound.

Leeks are most commonly used to add flavor, particularly to soups and stews. They are delicious in salads, vegetable dishes and quiches. But leeks have a milder, sweeter flavor than onions and a crunchy texture when cooked, which is why they are also delicious served on their own.

Excerpts from Foods that Harm Foods That Heal, The Reader’s Digest Association, Inc., ©1997, 212, 213.

Recipe – Parmesan Cheese, Delicious and Simple

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Ingredients

1 cup raw almonds (or cashews)

½ cup nutritional yeast

3/4 Tbsp. Herbamare, (herbed sea salt) more or less or salt-free seasoning if preferred.

 

Process

Combine all in food processor with “S” blade and process until powdery texture (or blender). Yummy! Use on spaghetti, popcorn, steamed veggies, etc.

Recipe – Tangerine Maple Cashew Cream

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Tangerine Maple Cashew Cream

Ingredients

1 cup raw cashews, soaked for 30 minutes in water to cover

1 cup fresh squeezed tangerine juice

2 tsp. pure maple syrup

Process

Drain cashews. Place in blender with tangerine juice and maple syrup. Blend on high until mixture is smooth and creamy. Drizzle over a fresh fruit salad, cooked cereal, waffles or toast.

Food – Tangerines

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Although Americans often use the terms tangerines and mandarins interchangeably, tangerines—along with clementines and satsumas—are actually types of mandarin oranges. These sweet citrus fruits with loose-fitting skins originated in China, but they are now grown in many parts of the world.

Ounce for ounce, oranges have about twice as much vitamin C as tangerines. But even a medium-size tangerine fulfills about 50 percent of the adult Recommended Daily Allowance. In addition, tangerines are richer in vitamin A (in the form of beta carotene) than any other citrus fruit. A medium-size tangerine contains 775 I.U. of vitamin A, as well as 130mg of potassium. It is also high in pectin, a soluble fiber that helps lower blood cholesterol.

This orange fruit is an excellent remedy for depression and the winter blues.

While most varieties are available from November to March, tangerines are an especially popular Christmas fruit. The following are among the most common types sold in the United States:

Clementine. This fruit is seedless, and smaller and sweeter than most other varieties. It is sometimes called an Algerian tangerine, but most clementines sold in the U.S. are actually imported from Spain or Israel.

Honey tangerine. Also known as a murcott, this variety has a greener skin than other tangerines, but the flesh is more orange and the flavor is sweeter.

Satsuma. Any of several varieties of tangerine, satsumas are a little larger than clementines, nearly seedless, and very thin-skinned. Japan is the leading producer of satsumas.

Tangelo. A cross between a tangerine and grapefruit or pomelo, the tangelo looks like an orange, is tangier than a tangerine, and is sweeter than a grapefruit. Its name is a combination of tangerine and pomelo.

Tangor. This hybrid, also known as temple orange or royal mandarin, looks like a tangerine but tastes like an orange; it is juicy and contains many seeds.

Dancy. While it is no longer as widely grown, the Dancy tangerine, whose peak season is December, is commonly known as the Christmas Orange since children would often receive them as gifts.

Foods That Harm Foods That Heal, The Reader’s Digest Association, © 1997, 339.

 

Tangerine Maple Cashew Cream

Ingredients

1 cup raw cashews, soaked for 30 minutes in water to cover

1 cup fresh squeezed tangerine juice

2 tsp. pure maple syrup

Process

Drain cashews. Place in blender with tangerine juice and maple syrup. Blend on high until mixture is smooth and creamy. Drizzle over a fresh fruit salad, cooked cereal, waffles or toast.

Recipe – Granola Crumb Crust

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3 cups ground Granola

2 tsp. Cinnamon Substitute

2 Tbsp. Oil

4 Tbsp. Water

2 Tbsp. Honey

Blend 2 cups of Granola on high until fine. Repeat until there are 3 cups ground. Put granola in a bowl and add remaining ingredients. Mix well. Add honey if unsweetened granola is used. Shape into a 9-inch pie dish or the bottom of a 9 x 13” glass baking dish. Bake at 350 degrees for 30 minutes.

Food – Gatekeepers to the Stomach

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It is impossible to operate a machine to the height of its ability if it is not understood. The most important machine to understand is the human body, since it helps us to carry out every daily task no matter how minute or extravagant. Many mysteries about this incredible creation have unfolded recently which allows us to better care for its needs. The stomach plays a huge role in the body, and its processes are better understood now which helps us to work with our bodies to allow maximum performance.

The stomach has two “gatekeepers” or sphincters which help it to regulate what comes and goes. The upper sphincter is located next to the heart and is innovatively dubbed the cardiac sphincter. The lower gatekeeper, the pyloric sphincter, is located by the small intestine. These two regulators are made of circular fibers which create a doughnut-like opening to and from the stomach.

The cardiac sphincter is responsible for keeping food, liquids, and digestive juices in the stomach once it has been swallowed. It has two helpers: gravity and the diaphragm. Since gravity is a reinforcement, we can help make the job a little easier by remaining upright after eating. If we don’t, the food just ingested puts a tremendous amount of pressure on both the sphincter and the diaphragm. Just like anything else that is put under too much pressure on a regular basis, the sphincter and diaphragm will both weaken. If the sphincter is damaged, the stomach is no longer able to keep its gastric contents to itself, and the esophagus reacts to the abuse by developing what is known as esophageal gastric reflux disease. This is a condition where the stomachs contents move back up into the esophagus, over time causing the lining of the esophagus to deteriorate due to the acidic nature of the regurgitated food. The drug companies love this as they make millions of dollars in sales each year in helping people with heart burn and an ulcerated esophagus due to weakened cardiac sphincters and diaphragmatic hernias.

The pyloric sphincter controls food exiting the stomach. About three times a minute, it allows less than one teaspoon of liquid and small food particles out of the stomach. This is signaled by sensors in the stomach and the duodenum (the first small part of the small intestine following the stomach) which detect the size of the food mass, the temperature, the chemical makeup and the size of particles within the chime (the semi-liquid mass of food in the stomach). If the chime is too hot or cold, the mass must be cooled or warmed. Hence, it is important to not drink hot or cold liquids with meals. The mass must also have a chemical composition that will digest our food. This means that the digestive juices need to be strong enough to bring about digestion. If they are weakened sufficiently with liquids, the liquids must be passed out of the stomach before digestion can occur, or excess gastric juices must be secreted. This is another reason we should not drink liquids with our meals. The size of particles in the food mass must also be small enough to allow final digestion and absorption in the small intestine. Therefore, it is important to chew your food well or empting of the stomach will be delayed.

So lay off the pillow after dinner; don’t confuse your tummy by throwing in a drink with dinner, and chew, chew, chew! Remember: do unto your stomach as you would have your stomach do unto you!

Recipe – Couscous Salad

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5 cups cooked couscous

2 cups thinly sliced celery (leaves included)

1½ cups finely diced onion

2 cups slices olives

2 cups diced tomatoes

2 cups finely diced red pepper

½ cup finely cut fresh cilantro

2-3 Tbsp. cumin

1 tsp cayenne pepper

1½ tsp salt

¼ to ½ cup extra virgin olive oil

Follow cooking instructions on couscous box. Add olive oil and seasonings. Allow to chill thoroughly. Add chopped vegetables and serve.

Food – Small Intestines, Big Business

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Though they are truly inferior in size to the large intestines, the small intestines play a huge role in the digestion and absorption of the nutrients we feed our bodies. The small intestines are coiled in the abdomen and are surrounded by a large network of blood vessels. Because of the peristaltic movements (repetitive, wave-like motion) of the digestive tract, there is some mechanical breakdown of food in the small intestine; however, the main role it plays is in the absorption of nutrients from the food we eat. This organ is about 1 inch in diameter and approximately 20 feet in length. It is divided into three sections; the duodenum, the jejunum, and the ileum; each with its distinctive function.

The duodenum is the first part of the small intestine and is attached to the end of the stomach. At only 10 inches, it is the smallest of the three sections, and is primarily responsible for the chemical digestion of food. The duodenum contains mucous and hormone secreting glands, and both the pancreatic and the bile ducts enter the duodenum, where they empty their digestive juices. The compilation of digestive juices in this part of the small intestine is responsible for the further digestion of fats, protein, and starch.

The jejunem is the middle of the three divisions of the small intestine. It is approximately eight feet in length, and contains folds called plicae circulars. Arising from these folds are the villi and the microvilli, tiny finger-like projections that protrude from the walls of the small intestine. These function together to increase the surface area available to secrete enzymes and absorb nutrients from our dietary intake. It has been estimated that the surface area of the small intestine is about 200m2, or the floor space of an average two-story house.

The ileum is the last section of the small intestine, following the jejunum, and connects the small intestine to the large. It is approximately 12 feet in length, and functions primarily to absorb vitamin B12 and bile salts. The enzymes necessary for the final digestion of protein and carbohydrates are secreted here. Villi and microvilli also line the ileum, so anything not absorbed by the jejunum is available to the ileum. The ileum is also distinguishable from the other sections of the small intestine by the Peyer’s patches—lymphoid nodules containing a large amount of lymphocytes and other cells important to the immune system. Because the inside of the gastrointestinal tract is exposed to the external environment, much of it is populated with disease-causing organisms. These patches establish their importance in the immune system surveillance of the intestines and help in generating an immune response, if necessary.

It is quite obvious that the small intestines are important to the body’s overall health. Since the small intestine is dependent upon the food that we put into it, the status of our health depends largely on the quality of food that we put into our bodies. Be kind to your body, and it will be kind to you.

Food – Large Intestines

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This month we will look at the anatomy and function of the large intestine (colon), two common colon problems and what we can do to prevent these problems.

The large intestine is much different in size, appearance, and function from the small intestine. The colon is approximately 2.5 inches in diameter, is 5–6 feet long, is located in the abdomen and surrounds the small intestines on three sides. It is divided into six sections. The ascending colon lies on the right side of the abdomen and moves upward toward the waistline. The transverse colon moves across the upper abdomen from the right side to the left side. The descending colon moves downward to the lower abdomen on the left side. The sigmoid colon is “S” shaped and moves into the pelvis. It connects to the rectum and ends in the anal canal from which our waste products exit the body.

The main functions of the colon are to absorb water from the food mass from the small intestine and to eliminate the remaining waste from the body. Two other functions of the colon relate to the bacterial flora within the colon. The bacterial flora interacts with the fiber in the colon, causing fermentation, release of irritating acids, and formation of gas. In addition to this, the bacterial flora makes B-complex vitamins and most of the vitamin K required by the liver.

Constipation is the most common gastrointestinal complaint in the United States, resulting in about 2 million annual visits to the doctor. Most people, however, treat themselves to the tune of $725 million spent by Americans on laxatives each year. Approximately 17% of Americans, one in six, suffer with constipation, and 30% to 40% of Americans over 65 cite constipation as a problem.

Constipation means different things to different people, but common criteria for constipation is if you have two or more of the following for at least 3 months:

Straining during a bowel movement more than 25% of the time.

Hard stools more than 25% of the time.

Incomplete evacuation more than 25% of the time.

Two or fewer bowel movements in a week. Note: the more common and healthful bowel pattern is one movement a day, but this pattern is seen in less than 50% of people.

Constipation is a symptom, not a disease. Understanding its causes, prevention, and treatment will help most people find relief. A poor diet, low in fiber, is often the cause. Inadequate intake of water also contributes to constipation, as does a sedentary lifestyle. Most constipation is temporary and not serious.

Colon cancer, a prevalent disease of the large intestines, is very serious. In 2008, it is estimated that over 100,000 new cases of colon cancer will be diagnosed with nearly 50,000 deaths. Numerous factors contribute to colon cancer, many of which we can prevent or avoid. Associated with increased incidence is alcohol consumption, diabetes, a diet high in fat and low in fiber, lack of exercise, obesity, more than 2 meals a day, and smoking. Incidence is also increased with age over 50, a close family history of colon cancer, and presence of polyps.