Food

Food – Artichoke Health

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The unique and lovely artichoke, even though it may look like a lobster, is very good for you and for your liver. This plant is a wonderful source of silymarin which is the active ingredient in the herb milk thistle. Silymarin has long been known to help protect and nourish the liver. There are at least four ways that silymarin benefits the liver:

  • it repairs damaged tissue,
  • it lowers bad enzymes,
  • it boosts good enzymes and
  • it protects the liver from further damage.

Artichokes have plenty of silymarin! And your liver will appreciate it.

While the heart of the artichoke is the favorite of many people the leaves also contain many of the artichoke’s powerful health benefits.

You can steam or simmer the entire baby artichoke (egg size), stem and all, which can then be eaten. However, eating just the meat of the leaves and the heart will provide health benefits.

An ABC News report states that in a recent study, USDA researchers found that artichokes have more disease-fighting antioxidants than any other vegetable they tested. And the egg-size baby version allows you to eat the entire artichoke—heart and leaves—as you would a piece of broccoli. Plus, artichokes are low in calories and high in belly-filling fiber. http://abcnews.go.com/GMA/ShapeUp/story?id=4788724

Health Diaries state that studies done with artichoke leaf extract have found that they induce apoptosis (cell death) and reduce cell proliferation in many different forms of cancer, including prostate cancer, leukemia, and breast cancer. An Italian study found that a diet rich in the flavanoids present in artichokes reduces the risk of breast cancer. Artichokes also help the digestive system. They are a natural diuretic. They aid digestion, improve gallbladder function and, as mentioned above, are of great benefit to the liver. One large artichoke contains a quarter of the recommended daily intake of fiber. A medium artichoke has more fiber than a cup of prunes. www.healthdiaries.com/eatthis/8-health-benefits-of-artichokes.html

Even though artichokes may look hard to handle, just follow a few easy steps and you will be able to enjoy them in no time. Pick artichokes that have a deep, green color and leaves that are close together. If you squeeze the artichoke and it squeaks, that is a sign it is ripe and ready for cooking.

Preparing Artichokes

  • Rinse the artichoke thoroughly before cooking
  • Remove the tough, lower petals
  • Slice off the stem and the top of the artichoke
  • Stand artichoke in a large saucepan, cover halfway with water and simmer, covered, for 30–40 minutes
  • Check for doneness by pulling on a center petal – if it removes easily the artichoke is done

That’s it! If it is not a baby and you can’t eat the entire plant, then take each leaf by the non-fleshy side, and pull the other side through your teeth to remove the tender flesh. Discard the rest of the petal. When you get to the heart, remove the hair and eat the tender part underneath. It is especially delicious when dipped in your favorite dressing.

Recipe – Chik-Style Salad

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1 pkg. Soy Curls (8-oz., or approx. 4 ½ cups). Cover with warm water and soak for 10 minutes.

5 Tbsp. McKay’s Chicken Style Seasoning or 4 Tbsp Butler Chik-Style Seasoning

1 cup Vegenaise, Soyannaise, or Mayonnaise (8 oz.)

½ cup Sweet Relish (4 oz.)

1 cup diced celery (4.5 oz.)

1 cup diced onion (4 oz.)

½ tsp. garlic powder

Drain Soy Curls and dice. Add Chicken Style Seasoning and stir. Add remainder of ingredients and mix thoroughly. Refrigerate. Serve with a garnish of parsley, radish, pepper, etc. Makes a great sandwich, or topping for crackers! Serves 10.

For more information, recipes and pictures, please visit: www.butlerfoods.com

Food – A New Twist on Soy

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Soybeans have long been a traditional part of the diet in Asia. Whole beans are sometimes used, but the most popular products, like tofu and soymilk, are usually only a part of the bean. Various products differ widely in nutrient value. I prefer the whole sum of foods when possible, as that is usually the most wholesome.

Soybeans contain the highest amount of protein of any grain or legume, and substantial amounts of fat, carbohydrates, dietary fiber, vitamins, minerals and a variety of the phytochemicals useful for the prevention and treatment of many chronic diseases.

The protein in the soybean is very digestible and contains all of the essential amino acids necessary for humans, and can sustain health at all stages of human development.

Approximately 50 percent of the fat in soybeans is linoleic acid, a polyunsaturated fat and an essential nutrient. In addition, soybean oil can contain as much as 8 percent alpha-linolenic acid, which is an Omega-3 fatty acid, the type of fat found in fish which is believed to be beneficial in lowering the risk of heart disease.

Soluble and insoluble carbohydrates, including dietary fiber, make up about 30 percent of the soybean. The oligosaccharides raffinose and stachyose are significant because they are not digested or used as nutrients directly by the human body, but instead are used as nutrients by the bifido bacteria in the lower intestine to sustain and promote their growth. These types of intestinal flora are considered important for human health, as it is believed that their presence can reduce the incidence of many diseases of the lower tract, including colon cancer.

The major mineral components of soybeans are potassium, sodium, calcium, magnesium, sulfur and phosphorus.

The water-soluble vitamins in soybeans are thiamine, riboflavin, niacin, pantothenic acid, biotin, folic acid, inositol and choline. Fat-soluble vitamins present in the soybean are vitamins A and E.

“Soy Curls” are one of the newer whole-soy foods. Like tofu, they are a convenience food and a nutritious addition to many dishes. But because they are the whole bean, they have plenty of fiber and all the other nutrients found in soybeans. No seasoning or other ingredients have been added, which makes them very versatile. Alone, or with other foods, they can be seasoned according to your preference.

Recipe – Baked Radishes

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6-8 Radishes, sliced Salt to taste

1-2 cloves garlic, minced

Preheat oven to 400 degrees F. Place the radishes and garlic on oiled baking dish. Season with salt. Cover and cook about 20 minutes or until radishes are tender.

OR

Eat raw, slice and sauté until soft in olive oil with garlic and seasoning.

 

Food – The Scrumptious Radish

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I remember when I was little, I would pull up a radish right out of the garden, and without even washing it, I would devour it! YUM! I didn’t know anything about the health benefits then. I just knew that they tasted good. Since then I have discovered some health benefits you may be interested in:

Due to their ability to absorb vitamins and minerals from the ground, root vegetables grown in rich soil are full of nutrients and are an excellent source of fiber. Many are high in vitamin C, B vitamins, and vitamin A. Many are antioxidants. Several have remarkable healing properties. Unfortunately, root vegetables also absorb toxins from the ground, making organic the best choice.

The health benefits of radishes are truly impressive. They are said to be good for the liver and stomach, the kidneys and bladder, the lungs, the cardiovascular system and the immune system. They purify the blood and eliminate waste, detoxify and are anti-congestive. They are beneficial in the treatment of cancer, jaundice, constipation, urinary tract and kidney infections, skin ailments, and more.

Radishes come in varying shapes and sizes from large to small, from long to round, and in colors that include white, black, yellow, green, pink, red, or purple. All are a great source of vitamin C.

Daikon radishes come in all shapes and sizes, although the ones sold in the U.S. market generally look like oversized white carrots. The tops—the part that grows above ground—are edible and have a peppery taste; they are often added to salads.

Smaller radishes are more nutritious because nutrition is pulled from the root to the tops as the vegetable matures.

Daikons are an excellent source of vitamin C. They also contain vitamin B6, magnesium, and calcium.

To store, wrap tightly in plastic and refrigerate.

www.organiclifestylemagazine.com

Recipe – Garden Green Pea Soup

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1 cup boiling water 3 cups frozen peas

Thaw peas in Boiling water—heat until hot. Blend together with:

¼ cup raw cashews 3 cups water

1 tspn onion powder Salt to taste

Add 2 cups cooked elbow noodles.

Serve and enjoy. YUM!

Food – The Magnificent Pea

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Good news — peas are good for you! Peas are tasty and they are also very versatile. Here are a few excerpts from The Doctors Book of Food Remedies, Selene Yeager and the Editors of Prevention Health Books, published by Rodale, pages 416, 417.

“The cancer-fighting compound in peas is called chlorophyllin, which is the pigment responsible for giving them their shiny green hue. Chlorophyllin (related to chlorophyll, the substance that allows plants to convert sunlight into food) has a special molecular shape that allows it to grab cancer-causing chemicals in the body. ‘When you eat peas, the chlorophyllin attaches to carcinogens and helps prevent them from being absorbed,’ says Mary Ellen Camire, Ph.D., associate professor and chair of the department of food science and human nutrition at the University of Main in Orono.

“Researchers haven’t pinned down exactly how many peas you’d have to eat to get the most benefits from chlorophyllin. You can’t go wrong, however, by including them on your menu as often as possible, along with other bright, green vegetables, After all, the greener the vegetable is, the more chlorophyllin it contains. … Green peas are an excellent source of fiber, with more than 4 grams in each half-cup serving.”

Green peas are so tasty and healthy. They can be added raw to salads or cooked and mashed with potatoes creating a wonderful, tasty, green hot dish. Remember also that peas are high in protein. What a green mine we have in the simple little pea.

Peas eaten right out of the pod have the highest nutrition but the next best is found in the freezer case. They may lack some of the crispness, but freezing keeps most of the nutrients intact. When cooking, it is always best to steam and not boil them. So enjoy those magnificent little peas!

Recipe – Watercress Soup

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Watercress Soup
3 Tbsp. olive oil 4 cups water
2 cups chopped onion 3–4 cups fresh watercress, chopped with stems
1 cup chicken flavored broth 1 tsp. salt or to taste
1 lb. potatoes, cut into chunks
In soup pot, heat oil and sauté onions over medium heat until soft—about 5 minutes. Add the broth, salt, potatoes and water and bring to boil. Cover and simmer until potatoes are soft, about 30 minutes. Remove from heat; add watercress to pot and stir. Let sit for about 2 minutes to soften. Use an immersion blender or pour into blender and puree the soup. It will be creamy and delicious!

 

Food – Watercress – The Poor Man’s Bread

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Watercress has quite an amazing history.

“At London’s Covent Garden watercress would be sold by street vendors who often were children. The bunches of watercress were said to have been formed into posies and eaten like that for breakfast straight away or if you were lucky to be able to afford a loaf, between two slices of bread. In Victorian Britain it was called ‘the poor man’s bread’; it provided the working class with a good portion of nutrition for the day and became one of the first foods for on-the-go.” www.missfoodwise.com/2013/06/british-watercress-and-poor-mans-bread.html

“It was also during Victorian times that children used to take watercress sandwiches to school in place of meat; cheap and cheerful they may have been, but those humble sandwiches would be packed with vitamins and minerals, and therefore they made an ideal children’s packed lunch.” www.lavenderandlovage.com/2012/04/poor-mans-bread-victorian-watercress-tea-sandwiches-for-high-tea-childrens-school-lunchbox-and-picnics.html

Some benefits of watercress include the following:

1 Being an antioxidant rich, low-calorific and low-fat vegetable, it is often recommended in cholesterol controlling and weight reduction programs.

2 According to the study published in the journal of the Center for Disease Control and Prevention (CDC), researchers at William Paterson University in New Jersey claim watercress is labeled as the most nutrient dense food, and for the same reason, it tops the list of “powerhouse fruits and vegetables.”

3 Fresh cress has a higher concentration of ascorbic acid (vitamin C) than some of the fruits and vegetables. … Lab studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity.

4 It is one of the excellent vegetable sources for vitamin K; 100 grams provides over 200% of the daily recommended intake. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin K levels in the diet help limit neuronal damage in the brain; and thus, it has an established role in the treatment of patients suffering from Alzheimer’s disease.

5 Cress is also an excellent source of vitamin A, flavonoids, and anti-oxidants like ß carotene, lutein and zea-xanthin.

6 It is also rich in the B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

7 Further, it is also a rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. …

www.nutrition-and-you.com/watercress.html

Some serving tips include green salads, sandwiches, vegetable drinks or simply steam and eat.

Recipe – Seed Recipes

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RECIPES
Chia seeds As Pudding: These mild seeds expand when wet. Fill a jar with 1 cup soy milk, 3 tablespoons agave syrup, 1/4 cup seeds, 1/2 teaspoon vanilla extract (for flavor), and a pinch of salt. Cover, and shake; chill for 20 minutes. Serve cold with fruit or nuts.
Flax seeds On Oatmeal: Sprinkle ground flaxseed (which comes packaged this way or grind in electric grinder) onto oatmeal with honey.
Hemp seeds In Pesto: Hemp seeds taste like potent pine nuts, so they are great in a pesto. Puree a handful of the seeds with garlic, grated vegan Parmesan, extra-virgin olive oil, fresh basil, and arugula in a food processor.
Pumpkin seeds On Toast: Cover a slice of toast with mashed avocado, then add a sprinkling of sea salt and the seeds. Do not toast the seeds; this reduces their nutritional content.
Sesame seeds On Tofu: Marinate tofu slices in a soy-honey sauce, then coat with seeds. Bake or fry in a nonstick pan until the seeds form a crispy crust (which intensifies their nutty flavor). Frozen tofu, thawed, works best.
Sunflower seeds With Spices: Mix 1/2 cup of these sweet, buttery seeds with a pinch each of salt, cumin, chili powder, and allspice or nutmeg. Dry-roast in a pan over medium heat for 4 to 5 minutes. Toss over guacamole, tacos or salads.