Food

Food – Tropical Tangy Grapefruit

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We can thank the Jamaicans for this relatively recent addition to the citrus family, with fruits spotted in the forests of the Caribbean on the island of Barbados in the middle 1700s. The grapefruit was known as the shaddock or shattuck until the 1800s. Its current name alludes to fruit grown in clusters as it resembles large clusters of yellow grapes on the tree, with premature fruit similar in shape to unripe green grapes.

The fruit we know today as grapefruit is most likely a natural cross between the pummelo and the sweet orange, now cultivated in many tropical, semi-tropical, and warm temperate regions worldwide for the sweet-sour fruit that often graces the breakfast, lunch, or dinner table.

Grapefruit come in white, pink and red varieties, colors that refer to the fleshy interior. Pink and red grapefruit contain over fifty times the carotenoid of white, which convert to healthy levels of vitamin A, an antioxidant required for maintaining healthy mucosa, skin, and peripheral vision. They are also high in lycopene, an antioxidant believed to help lower the risk of prostate cancer. White grapefruit contains the flavonoid naringin which is responsible for giving it its bitter taste and is essentially an antioxidant that seeks and destroys free radicals (cancer-promoting agents).

This luscious, nutritious fruit contains fairly high levels of potassium, important in controlling blood pressure, as well as the B vitamin inositol, helpful in metabolizing fat and cholesterol, reducing triglycerides, and critical for cell growth in the bone marrow, eye membranes, and intestines. Grapefruit is even more highly valued as a powerhouse of vitamin C–just a half provides nearly 70 percent of the recommended daily allowance. Vitamin C, a powerful natural antioxidant, aids the body in developing resistance against infectious agents by optimizing immune function. In addition, vitamin C is required for the maintenance of healthy connective tissue and early wound healing.

Some people with rheumatoid arthritis, lupus, and other inflammatory disorders find that eating grapefruit daily seems to alleviate these symptoms. This relief is thought to stem from plant chemicals that block prostaglandins, substances that cause inflammation.

Grapefruits do, however, contain a class of compounds known as furanocoumarin derivatives, that interfere with the action of various prescription medications, posing a potentially lethal health risk.

Consult your healthcare practitioner before consuming grapefruit or the juice if taking pharmaceutical drugs. People on medication for kidney disease must also be cautious when consuming grapefruit.

Soothe the inflammation of a sore throat and cough with the juice of a grapefruit combined with warm water and honey. Consume regularly until relief occurs.

Enjoy a sectioned grapefruit raw or briefly broiled. Nothing compares in flavor to a freshly squeezed glass of grapefruit juice. Frozen substitutes excellently when fresh is not available. Having a natural affinity for avocado, grapefruit can be combined in a salad with orange and tangerine sections arranged over baby greens or spinach topped with a creamy avocado dressing.

 

Recipe

Pomegranate Apple Grapefruit Juice
2 grapefruits, peeled ½ cup pomegranate arils
3 red or green apples, organic, if possible
Juice the grapefruits, apples, and pomegranate arils. Enjoy the delicious, refreshing, vitalizing boost of natural vitamins C and A.

 

Recipe – Elise’s Sesame Noodles

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1 pound whole-wheat spaghetti

½ cup Bragg’s Liquid Aminos

3 Tbsp. olive oil

2 Tbsp. lime juice

1 ½ tsp. crushed red pepper (optional)

1 bunch scallions, sliced, divided

¼ cup chopped fresh cilantro, divided

4 cups snow peas, trimmed, sliced on the bias

1 medium red bell pepper, thinly sliced

½ cup toasted sesame seeds

Cook spaghetti until just tender, 9 to 11 minutes. Drain; rinse under cold water. Whisk Bragg’s, oil, lime juice, crushed red pepper, ¼ cup scallions and 2 Tbsp. cilantro. Add noodles, snow peas and bell pepper; toss to coat. Mix in sesame seeds. Garnish with the remaining scallions and cilantro and serve.

Food – Obesity – The Cure

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There are over 100 million people in the world today who are overweight, obese or morbidly obese. Eight out of every ten Americans over the age of 25 are overweight. Our children are not immune to this growing epidemic, making it critical that childhood weight problems be addressed before poor lifestyle habits are deeply ingrained.

With these facts in mind, what are we to do? It is apparent that this cannot be reversed through dieting and pills, because despite this, we have an obesity epidemic.

When a medical condition as a causative or contributing factor has been addressed and ruled out, it is clearly then an issue of lifestyle and of the heart. “Can the Ethiopian change his skin, or the leopard his spots? then may ye also do good, that are accustomed to do evil.” Jeremiah 13:23. To complicate matters even more is the issue that eating is necessary for life, and you can’t just stop eating. Therefore, we must realize that what, when, and how much we eat is the lifestyle that must change. Because of this, more than human wisdom and effort is needed.

We are God’s possession and not our own. “What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God’s.” I Corinthians 6:19, 20.

We must accept that when we do anything to damage our body, we are damaging the temple He has given us. “Know ye not that ye are the temple of God, and that the Spirit of God dwelleth in you? If any man defile the temple of God, him shall God destroy; for the temple of God is holy, which temple ye are.” I Corinthians 3:16, 17.

God takes it seriously when we defile His temple. “I beseech you therefore, brethren, by the mercies of God, that ye present your bodies a living sacrifice, holy, acceptable unto God, which is your reasonable service.” Romans 12:1.

Obesity is a most malignant problem that goes beyond social stigma and even health. “The controlling power of appetite will prove the ruin of thousands, when, if they had conquered on this point, they would have had moral power to gain the victory over every other temptation of Satan. But those who are slaves to appetite will fail in perfecting Christian character. The continual transgression of man for six thousand years has brought sickness, pain, and death as its fruits. And as we near the close of time, Satan’s temptation to indulge appetite will be more powerful and more difficult to overcome.” Counsels on Diet and Foods, 59.

“He [the Lord] desires us to act understandingly, as wise generals in an army, as men who have perfect control over themselves.” Temperance, 119.

Let us learn to lose weight by perfect control of appetite and by doing this, gain control of the whole man, preparing us for our Saviour’s soon return.

Recipe – Wild Rice Salad

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3 cups water

2 cups uncooked wild rice

2 cups finely chopped dried apricots

2 cups dried cherries

1 cup chopped walnuts

½ cup olive oil

1/3 cup lemon juice

2 Tbsp. maple syrup

1 ½ tsp. salt

 

In a large saucepan, bring water and rice to a boil. Reduce heat; cover and simmer for 45-50 minutes or until rice is tender. Drain if necessary. Transfer to a large bowl; cool completely. Meanwhile, place apricots in a small bowl; cover with boiling water and let stand for 5 minutes; drain. Stir the apricots, cherries, and walnuts into rice. In small bowl, whisk the olive oil, lemon juice, maple syrup, and salt, Pour over rice mixture and mix well. Refrigerate for at least 20 minutes.

Food – The Optimal Diet

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In order to know what are the best foods, we must study God’s original plan for man’s diet. He who created man and who understands his needs appointed Adam his food. ‘Behold,’ He said, ‘I have given you every herb yielding seed, … and every tree, in which is the fruit of a tree yielding seed; to you it shall be for food.’ Genesis 1:29, A.R.V. Upon leaving Eden to gain his livelihood by tilling the earth under the curse of sin, man received permission to eat also ‘the herb of the field.’ Genesis 3:18.

“Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.

“In order to maintain health, a sufficient supply of good, nourishing food is needed.

“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” Counsels for the Church, 221, 222.

When eating healthy is mentioned, many ideas come to mind. Some people think eating healthy involves foods that resemble twigs and taste like sawdust. Others think it is limited to just vegetables and fruits. You may be surprised to discover that the optimal diet is full of foods that taste good and are good for you.

The optimal diet has many reasonable benefits, including a longer life span and greater quality of health. The key to optimal diet is optimal nutrition. Consider the following slogans to help you know how to improve your nutrition.

Welcome whole grains—They are a good source of insoluble fiber, B vitamins, and complex carbohydrates.

Vote for vegetables—Deep-green and other deeply colored vegetables offer an array of disease-fighting nutrients and water-soluble vitamins.

Focus on fruit—Color-dense fruits contain impressive amounts of plant chemicals, vitamins, and minerals.

Load up on legumes—Legumes provide soluble fiber, protein, and B vitamins.

Power up with nuts and seeds—Nuts and seeds contain fat-soluble health fats such as omega-3, omega-6, vitamin E, and protein.

Eliminate meat and dairy—Simply put, meat-based diets are not as healthy as plant-based. In addition to soy milk, a variety of plant equivalents, from almond milk to rice cheese, are available.

For your optimal diet, each day choose a variety of foods from these food groups. For example, each week eat something from each food group: dark green, orange, legumes, starchy vegetables, and cruciferous vegetables. Also, instead of white rice, breads, and cereals that rob nutrients from the diet, choose from several of the whole grains, including whole-wheat, oatmeal, yellow cornmeal, brown or red rice, barley, whole rye, millet, quinoa, or teff.

Recipe – Zucchini with Quinoa Stuffing

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½ cup quinoa, rinsed

½ cup almonds, chopped

4 medium zucchini

2 cloves garlic, chopped

1 15 ounce can cannellini beans, rinsed

1 cup grape or cherry tomatoes, quartered

4 tablespoons olive oil

¾ cup grated Parmesan flavored soy topping

Heat oven to 400 degrees. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and ¼ cup parmesan. Cover with foil and bake until the zucchini is tender, 25-30 minutes. Remove the foil and bake until golden, 8 to 10 minutes. Quinoa—(keen-wa)—is the king of grains, a perfect protein with a wide range of amino acids. It has approximately 17 percent high quality protein. It can be used as a cereal, in place of rice, or use the flour.

Food Page – Gluten Free

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What is gluten? Most people can easily go through life never knowing—or caring—about gluten. For those who can’t eat it, however, it is foremost in their minds. But just what is it? From a technical standpoint, gluten is actually a storage protein of wheat. Other grains have proteins that chemically resemble gluten. That’s why all of these grains—wheat, barley, rye, spelt, kamut, triticale—are on the “do not eat” list for gluten-free persons.

There are several reasons why some individuals cannot eat gluten. Celiac disease is an autoimmune disorder that affects the digestive process of the small intestine. When a person who has celiac disease consumes gluten, his/her immune system responds by attacking the small intestine and inhibiting the absorption of important nutrients into the body. Food allergies and intolerance of gluten compromise the quality of life for 10 to 15 percent of Americans who experience subtle reactions, such as nasal congestion, a feeling of fatigue, rashes, achy joints, and a host of other maladies that are as easily associated with other ailments as with food intolerance. Some people avoid gluten for other reasons. For example, part of the treatment for various autoimmune conditions such as multiple sclerosis, rheumatoid arthritis, and lupus may include a gluten-free diet.

There was a time, when learning that you had sensitivity to wheat or gluten, meant a lifetime of dry, tasteless baked goods that crumbled in your hands and often weren’t worth the effort you put in to make them. Not anymore!

You shouldn’t feel embarrassed by your need to be gluten-free and there’s no need to apologize. There are many foods you can enjoy, so embrace your gluten-free life!

Whether hosting a dinner party or just making a weeknight dinner for two, plan menus that fit with using fresh produce and gluten-free grains, such as risotto, quinoa and rice. If you or one of the people you’ll be cooking for must avoid gluten, the good news is that it’s easier than you might think. Foods in their simplest and freshest forms tend to be gluten-free. For example, simple roasted vegetables, cooked with olive oil, salt and desired seasonings, are a great dish, pretty on the plate, delicious and naturally gluten-free.

More businesses are providing gluten-free products. Gluten-free flours, such as teff and rice flour, can be found at many supermarkets! Read food labels and keep in mind that while “gluten-free” means there’s no wheat, items listed as “wheat-free” aren’t necessarily gluten-free. Look on the ingredient list for rye, barley, malt, malt syrup, malt extract, and malt vinegar, all of which can contain gluten. Bottom line: If you have celiac disease, wheat allergies, or gluten intolerance, consider gluten-free products.

 

Recipe – Garden Gazpacho

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½ cup corn (cooked)

½ cup cucumber (diced)

1 yellow or red tomato (seeded, chopped)

2 cups low-sodium VI Vegetable Juice

1 cup zucchini (raw, chopped)

2 teaspoons lime juice

½ cup diced carrots (cooked ‘til crunchy tender)

2 Tablespoons fresh basil or parsley

½ cup peas (cooked)

1/8 teaspoon cayenne pepper

Mix all ingredients in a medium bowl; stir until combined. Chill 1-2 hours or overnight before serving. Serve cold. Yield: Four one-cup servings. Per serving: calories: 95; Fat: 0 grams; saturated fat: 0 grams; sodium: 37 milligrams; carbohydrates: 20 grams; dietary fiber: 4 grams; protein: 4 grams.

Food – Shaving Salt from Your Diet

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“Food should be prepared in as simple a manner as possible, free from condiments and spices, and even from an undue amount of salt.” Counsels on Diet and Foods, 340.

We consume sodium every single day, and that’s a good thing! Our bodies need sodium to help maintain water and mineral balances and blood volume. But too much of a good thing (sodium in this case) can have negative effects on our health. The amount of salt we ingest has a direct effect on our blood pressure. Salt makes our body retain water, which increases the volume of our blood, which increases the pressure in our veins and arteries. High sodium intake also contributes to osteoporosis, kidney disease, asthma, and is even closely related to some cancers.

Sodium is a mineral that occurs naturally in foods that you eat every day. Salt and sodium are not the same things—but salt is made from sodium (and chloride). While most of us get enough sodium each day to meet our body’s needs, the average person consumes way too much! You might be surprised to learn that Americans consume three to four teaspoons of salt per day. That is twenty times more than is actually needed! Experts recommend that adults consume less than 2,300 milligrams of sodium daily—that’s about one teaspoon of salt.

It’s not just the salt we shake on our food that’s the problem. Most comes from fast and processed foods. It’s hidden in products we might not even suspect such as peanut butter, canned vegetables, crackers, chips, breads, bakery products, soy sauce, many beverages, and even toothpaste.

Here are ways you can cut back on sodium:

  • Use fresh fruit and vegetables instead of packaged or processed foods.
  • Replace the salt shaker with fresh herbs and spices for seasoning your foods.
  • Don’t add salt to boiling water when cooking pasta, vegetables, or rice.
  • Drain and rinse canned foods before serving or adding to recipes. Buy canned goods with “No salt added” on the label.
  • Select brown rice instead of flavored rice or any that comes with a packet of powdered seasoning.
  • Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt and other compounds. To achieve that familiar salty taste, you may use too much of the substitute—and get too much sodium.

Your taste for salt is acquired, so you can learn to enjoy less. Decrease your use of salt gradually and your taste buds will adjust. After a few weeks of cutting back on salt, you probably won’t miss it, and some foods may even taste too salty. Start by using no more than 1/4 teaspoon of salt daily—at the table and in cooking. Then throw away the salt shaker. As you use less salt, your preference for it diminishes, allowing you to enjoy the taste of the food itself, with heart-healthy benefits.

Recipe – Indian-Spiced Cauliflower and Chickpeas

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4 cups cauliflowerets

1 onion, chopped

1 carrot, diced

15 oz. can chickpeas (garbanzo beans), drained and rinsed

2 garlic cloves, minced

2 tsp. vegetable oil

2 tsp. gingerroot, minced fresh

1 ½ tsp. curry powder

½ tsp. salt

1/8 tsp. cumin

15 oz. can diced tomatoes, undrained

1 cup frozen or fresh green peas

Place cauliflower in a saucepan; cover with water. Bring to a boil; cook for 5 minutes. Drain and set aside. In a large skillet, sauté onion, carrot and garlic in oil until tender. Stir in the ginger, curry, salt and cloves. Add the beans, tomatoes, peas and cauliflower. Cook and stir for 5 minutes or until heated through. Remove from the heat. Serve over rice.