Food

Food – Indoor Herb Gardening

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One of the most rewarding ways to continue to enjoy the fresh taste of summer is by growing herbs indoors where cooks have at their fingertips a source of fresh savory seasoning just a few steps away. No kitchen is too small to accommodate a pot or two of fresh herbs. In addition to adding to your culinary creations, herbs provide many necessary vitamins, nutrients, and healing qualities as well as antioxidants.

Following are four herbs that thrive inside in a sunny, south-facing window which gets at least 6 hours of bright light a day:

Chives: If you grow one herb, chives are one of the easiest herb to grow. Chives, a member of the onion family, are high in sulfur, a natural antibiotic and also have anti-inflammatory and digestive properties. Further, chives are found to have antibacterial, antiviral, antifungal and antioxidant activities. Dried or fresh chives complement summer salads, dressings, soups, potatoes, sauces, and vegetable dishes. Use immature, unopened flower buds to add a light onion flavor.

Basil: One of the most popular and favorite kitchen herbs around the world, basil is best used for Italian cooking in pesto, tomato sauces, soups, salads and dressings, but also enjoyed in Thai and some middle eastern dishes. Basil is a rich source of vitamin K, beta carotene and iron. It also harnesses antioxidant properties, reducing inflammation, promoting healthy arteries, improving circulation, detoxifying the blood, and increasing immune function. A basil infusion is helpful to soothe a cough or treat cramping. Simply pour boiling water over a handful of fresh basil leaves and steep for at least five minutes before straining and drinking.

Parsley: More than a garnish, parsley adds a light, fresh flavor and color to many dishes including soups, vegetables, pesto, salads such as tabbouleh, dressings, nut cheeses and juices. A natural anti-bacterial remedy, it is also a powerful antioxidant and anti-inflammatory which aids in digestion and detoxification as well as bolstering the immune system. Parsley has a high vitamin K content, promoting bone strength, is high in iron, and useful as a digestive aid. Chew to neutralize offensive breath.

Rosemary: Also a powerful natural remedy for soothing digestion and neutralizing bad breath, rosemary is as well helpful in relieving pain. It is one of the most recognized herbs for its health benefiting phyto-nutrients, antioxidants, and essential acids. Rosemary herb carries good amounts of vitamin A which is essential for good vision and for maintaining healthy mucosa and skin. It is an excellent source of iron which determines the oxygen-carrying capacity of the blood. Infused into an oil it can be used externally for skin irritations and joint pain. Rosemary has a warm, pungent and more astringent taste that gives wonderful flavor to soups, sauces, stews, squash, red potatoes, dips, tomato and garlic sauces, breads, dressings and more.

Recipe
Parsley Juice for Detoxification
5 carrots 2 stalks celery
1 small beet Handful of parsley
Wash vegetables and cut to size. Process all ingredients through juicer; drink and experience the health healing, energy-restoring benefits.

 

 

Food – A Nut that is not a Nut

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Most people like to chew on nuts and cook with nuts. There is one nut that is not a nut but acts like a nut and all consider it a nut. What could that be? The peanut!

“… the peanut is actually a legume, native to South America, that happens to look and taste like a nut. Nutritionally, peanuts act like nuts, too. About half their weight comes from fat, with the rest split fairly evenly between protein and carbohydrate (with fiber). About half of their total fat comes from monounsaturated fat, the kind that is linked to more healthful blood lipid levels. One-third of the fat comes from polyunsaturated fat (all of which is omega-6 fatty acid, not the super healthy omega-3). About 14% of the fat is naturally saturated.” www.webmd.com/food-recipes/features/nutty-about-peanut-butter#1

“As American as apple pie, peanut butter has made its mark on American cuisine since the early 1900s. Whether it’s partnering with jelly on bread or is the featured ingredient in cookie dough, it’s an enduring favorite. Most households have a jar of it in the kitchen at all times.

“But is peanut butter good for you? Well, like most nut butters, peanut butter is high in fat and calories (with around 190 calories and 16 grams of fat per 2 tablespoons). But the good news is, you get a lot of nutrition for your 190-calorie investment. Nuts and nut butters are a great source of protein, fiber, vitamins, minerals, and phytochemicals.

“In 2003 the FDA approved a qualified health claim for peanuts and certain tree nuts. It basically says that scientific evidence suggests that eating 1.5 ounces per day of most nuts (as part of a diet low in saturated fat and cholesterol) may reduce the risk of heart disease.

“Most of the research suggesting health benefits to nuts has involved lowering the risk of heart or cardiovascular disease or their risk factors. But there is some evidence nuts may help with other diseases as well. For example, peanuts are a source of the phytochemical resveratrol (also found in grape skins and red wine). A recent German study explored resveratrol’s possible cancer-preventing effects in colorectal cells.” Ibid.

The next time you chew on a peanut or spread the peanut butter, remember, you are chewing on a legume and you are spreading legume butter. It does sound more appetizing to say peanut butter. Enjoy!

Recipe
Healthy Nutty Banana Spread
½ cup crunchy peanut butter ½ cup mashed banana
½ cup orange juice (fresh squeezed is best)
Basically use equal amounts of each ingredient. Combine peanut butter and orange juice. Add the mashed banana and mix well. This is easy, healthy and good on toast or crackers.

 

 

Food – Split Pea

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Split peas, which are part of the legume family, are really nutritious. They are high in protein and fiber, low in fat and there is no need for soaking before cooking. When cooked they become very creamy. Green split peas are sweeter and less starchy than the milder yellow split peas.

When I was growing up, my mom always had some kind of a bone to put into any soup, including split pea. She would cook it up with the bone and then remove the meat from it. At that time I thought her soups were always delicious. However, I learned to cook without all the bones and meat and prepare food that is just as tasty and healthier.

“Green split peas are part of the legume family. Split peas are husked (or dehulled) and split in half. The green split pea is about 1/4 of an inch wide and pale green in color. Split peas have a mild flavor and soft texture. The split pea has more of an earthy flavor than the whole dried pea, similar to the lentil in versatility and nourishment.” www.dspdirect.ca/peas.php

When fresh peas are not available or when you want to enjoy a starchier, hardier flavored legume, dried peas are the perfect choice; they are available any time of the year.

“Although they belong to the same family as beans and lentils, they are usually distinguished as a separate group because of the ways in which they are prepared. The different types of peas are all spherical, a feature that also sets them apart from beans and lentils. Dried peas are produced by harvesting the peapods when they are fully mature and then drying them. Once they are dried and the skins removed, they split naturally.” www.whfoods.com/genpage.php?tname=foodspice&dbid=56

Recipe

Simple Yummy Split Pea Soup
4 cups water 1 bay leaf (optional)
1 cup split peas
Bring to boil and simmer for one hour or more until peas are soft. Then add:
1 onion, diced 1 tsp. salt
½ tsp. garlic powder 2 cups chopped vegetables, i.e., celery, carrots, potatoes, etc.
½–1 tsp. sweet basil More water if needed
Cook additional 20–30 minutes until vegetables are tender. Blend until smooth or eat as is.

 

Recipe
Split Pea Hummus
3 cups water 1/4 cup olive oil
1 cup dried green split peas 1– 1½ Tbsp. lemon juice
1 garlic clove 1/2 tsp. ground cumin
½ tsp. salt, or to taste
Sort and wash peas. Bring water, garlic and peas to a boil. Cover, reduce heat, and simmer 25 minutes. Stir in salt; cook 15 minutes or until tender. Drain.

Combine peas along with rest of ingredients in a food processor with the S blade; pulse 5 to 7 times or until smooth, stopping to scrape down sides as needed. Serve at room temperature.

Recipe – Creamy Tomato Bisque Soup

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1 qt. tomatoes                                                        ¾ cup cashews, rinsed in hot water
1 6-oz. jar tomato paste                                        1 onion, cut into large chunks
1 cup hot water                                                      1 cup fresh tomatoes, chopped
1 tsp. salt                                                                 ½ cup black olives, chopped
½ tsp. dried oregano or sweet basil
Puree tomatoes and tomato paste. Pour into pan. Blend hot water, salt, oregano or basil, cashews and onion until creamy and add to first ingredients. Add chopped tomatoes and olives. Cook uncovered on medium-low heat until hot but not boiling. Remove from heat and cover. Let stand 5–10 minutes. Serve.

Food – Soup’s On!

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Current dietary guidelines recommend that adults should eat at least five portions of fruits and five portions of vegetables daily to support a healthy diet and reduce the risk of major illness. It’s time to bring on the soup! Vegetable or fruit, raw or cooked, filling, nutritious, flavor-induced soup is an ingenious way to contribute to that recommendation and satisfy even the most finicky appetites any season of the year.

Soup is a broth infused with flavor. Thin, thick, creamy or chunky, soup is an essential mainstay in the daily diet of most cultures. It can be a simple meal addition or a meal in itself.

Perhaps the simplest and most delicious way to incorporate generous amounts of health-promoting nutrient-dense vegetables in your daily meals is in a soup. Use a selection of vegetables such as potato, carrot, onion, leek, garlic and celery to make a flavorful basic soup providing vitamins and rich minerals. Add greens, tomato, cabbage, broccoli, turnip, sweet potato or beet to bump up nutrition and provide depth of flavor. Puree beans to thicken vegetable soups or use whole alone. Cream or puree soups using blended squash, carrot, broccoli, tomato or pepper, adding cashews, soaked and blended, instead of milk or cream to impart a delicious creaminess.

Top Benefits of Soup

Soup is economical:

It is adaptable to whatever ingredients are on hand. For a reasonable cost, a pot can feed an entire family.

Soup helps to fill up without adding unnecessary calories:

Most soups are low-fat and high fiber, which aid in meeting nutrient needs without excessive calories. Fiona Kirk who wrote “Soup Can Make You Thin,” states: “The wealth of ingredients in a bowl of soup provides a good balance of carbohydrates, protein and fats as well as the vitamins and minerals required to create energy and keep us firing on all cylinders.” http://rendezvoustucson.com/top-6-benefits-of-eating-soup/

Soup warms up body core:

Hot soup can increase core body temperature by increasing metabolism by 10–20% dispelling chill.

Vegetables have tremendous anti-inflammatory properties:

A bowl of veggie soup can help clear up mucus and aid a digestive system that has been weakened by sickness.

Vitamins and minerals don’t disappear:

Valuable vitamins and minerals are retained directly within the soup.

Soup improves tolerance of vegetables for children:

Studies have found that toddlers who were given veggie and herb packed soups for seven weeks showed an improved tolerance for vegetables of all kinds when compared with toddlers who didn’t eat soup. www.sheknows.com/food-and-recipes/articles/1076907/benefits-of-soup/

Recipe

Creamy Tomato Bisque Soup
1 qt. tomatoes                                                        ¾ cup cashews, rinsed in hot water
1 6-oz. jar tomato paste                                        1 onion, cut into large chunks
1 cup hot water                                                      1 cup fresh tomatoes, chopped
1 tsp. salt                                                                 ½ cup black olives, chopped
½ tsp. dried oregano or sweet basil
Puree tomatoes and tomato paste. Pour into pan. Blend hot water, salt, oregano or basil, cashews and onion until creamy and add to first ingredients. Add chopped tomatoes and olives. Cook uncovered on medium-low heat until hot but not boiling. Remove from heat and cover. Let stand 5–10 minutes. Serve.

 

Recipe – Date Paste

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1 cup pitted dates, packed ½ cup hot water
Combine dates and hot water in bowl. Let soak about 5 minutes. Place dates and liquid in blender and process until completely smooth. Store in closed container in refrigerator. Use in place of sugar in favorite recipes, as a spread or dip on fruit pieces.

Food – The Delectable Date

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Wonderfully delicious, bursting with natural sugars and intense flavors, dates provide a storehouse of energy and life-sustaining nutrition.

Crowning the tops of towering, slender palm trees, dates grow in heavy clusters of oblong amber to deep brown fruits, 200 or more in a cluster weighing up to 25 pounds. The tree, growing to an impressive height of 100 feet, produces 100 to 300 pounds of fruit annually, often living more than 100 years.

Date palms are some of the oldest cultivated plants in recorded history. Since biblical times, the date was believed to possess profound healing properties. Science today is finally catching up in confirming its powerful medicinal benefits:

Rich in potassium: Found to be a very rich source of potassium, dates help reduce cholesterol, lowering the risk of stroke. Potassium is an important element of cell and body fluids that help regulate heart rate and support healthy blood pressure.

Rich in magnesium: Dates contain high levels of magnesium, a mineral known for its anti-inflammatory benefits, effectively reducing the risk of cardiovascular disease, arthritis, Alzheimer’s and other inflammation-related health ailments, as well as lowering blood pressure.

Excellent source of iron: Iron, being a component of hemoglobin inside red blood cells, determines the oxygen-carrying capacity of the blood. About 10 dates supplies 11 percent of the recommended daily intake (RDI) of iron.

Rich in other minerals; moderate in vitamins: Dates, rich in calcium, manganese, magnesium, phosphorus, selenium and copper, provide minerals for supporting strong bone health and fighting osteoporosis. They contain moderate levels of B-complex vitamins with B-6 topping the list, aiding in the metabolism of food and the formation of new blood cells, as well as improving brain performance. Dates are infused with Vitamin A, known to have antioxidant properties essential for vision, to be effective against macular degeneration and night blindness, and is also required in maintaining healthy mucous membranes and skin.

High in fiber: Because of the whopping fiber content, dates are an effective natural remedy for constipation. They can also alleviate diarrhea as their high levels of soluble fiber and potassium provide bulk. Consistent intake helps to inhibit the growth of pathogens in the digestive tract, while enhancing the growth of beneficial bacteria. Just four dates provide nearly 7 grams of fiber.

Pregnant and Nursing Mothers: “In a 2011 study published in the Journal of Obstetrics and Gynecology, women who ate 6 dates a day for 4 weeks prior to their delivery date had improved cervical dilation, less damage to membranes, more spontaneous and shorter labor times and required less drugs.” www.naturalhealth365.com/benefits-of-dates-1974.html

Dieticians consider dates the best food for breast-feeding mothers, as they contain components that enrich breast milk with nutrients needed for healthy child development and resistance to disease.

These little nutrition bombs, consumed in moderation, can be used to sweeten recipes in place of sugar. Use as an adhesive agent in raw baking and in energy bars; add to cereals and fruit salads or use to mask greens in smoothies; stuff with nuts and roll in coconut. Its buttery, caramely sweet flavor and beneficial health qualities will bring natural sweetness to food and wellness to the body.

 

Recipe

Date Paste
1 cup pitted dates, packed ½ cup hot water
Combine dates and hot water in bowl. Let soak about 5 minutes. Place dates and liquid in blender and process until completely smooth. Store in closed container in refrigerator. Use in place of sugar in favorite recipes, as a spread or dip on fruit pieces.

 

Recipe – Cran-Date Oat Muffins

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Recipe

Cran-Date Oat Muffins
1 ½ cups canned crushed pineapple, drained, or fresh, diced 2 cups quick oats
1 banana, mashed ¼ cup walnuts, chopped
¼ cup almond butter ½ cup coconut, shredded
¼ cup coconut nectar or raw agave nectar 1 cup dates, chopped
½ tsp. salt 1 cup fresh or frozen cranberries, halved
1 tsp. coriander
Mix ingredients. Spray muffin tin or use cupcake liners. Lightly fill with mixture and bake at 350 degrees F for 35-40 minutes. Makes 12 muffins. Delish!

Food – Fiber

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Back in the 1940s, Dr. Denis Burkitt began to notice the correlation of diet and good health. Working as a surgeon in East Africa, he rarely saw conditions like constipation, hemorrhoids and appendicitis that were widespread in the Western world. He came to believe the amount of fiber or roughage in a diet could explain why.

Fiber is the part of fruits, vegetables, and grains that your body cannot digest. There are two kinds of fiber, both important in keeping healthy. Soluble fiber dissolves easily in water and becomes a soft gel in the intestines. Insoluble fiber remains unchanged as it speeds up the food’s passage through the digestive system.

Bumping up the fiber in your diet can help you avoid these conditions or deal with them in a healthier way:

Diabetes. Fiber helps improve the way your body handles insulin and glucose. That means you can lower your risk of diabetes by eating whole grains rather than refined carbohydrates. Whole grain bread and crackers, bran muffins, navy beans, Brussels sprouts and zucchini are good choices.

Heart attack and stroke. The soluble fiber in foods like oatmeal, okra, and oranges helps eliminate much of the cholesterol that can clog your arteries and cause a stroke or heart attack.

Constipation and hemorrhoids. “If fiber intake were adequate, laxatives would seldom be required,” said Burkitt. Apples, sweet potatoes, barley, and pinto beans provide this roughage.

Appendicitis. “Keeping bowel content soft,” said Burkitt, “seems to provide the best safeguard against the development of appendicitis.” Treats like apricots, peaches, pears and figs are a tasty way to do this.

Diverticulitis. As the body processes fibrous foods like peas, spinach, corn, and artichoke it tones up the intestinal muscles. This helps prevent pouches, called diverticula, which can cause abdominal pain if they become inflamed.

Weight gain. The best way to lose weight is to eat low-fat, low-calorie vegetables and grains. “The more bulky fiber-rich foods you eat,” said Burkitt, “the less unhealthy fat you will be consuming.” And since fiber swells, you’ll feel satisfied faster. If feeling the need of dessert, choose fruits like plums or strawberries.

Cancer. Burkitt believed a high-fiber diet defends against colon and rectal cancers in two ways. His cultural studies showed the more animal fat in a diet, the higher incidence of bowel cancer.

A healthy portion of fiber speeds cancer-causing compounds out of the digestive system more quickly, before they have a chance to make trouble. Burkitt also considered fiber a protector against other conditions such as gallbladder disease, varicose veins, and hiatal hernia.

Start the day with a whole-grain cereal. Top it off with raisins, dates, sliced banana or chopped apple. Eat raw vegetable salads, munch on carrot and celery sticks. If cooking, steam only until crisp tender. Enjoy fruit salads and fruits. Eat the skins. Substituting brown rice for white will triple the fiber. Add legumes to soups and stews, use in whole grain burritos or with rice. Consume at least 20 to 35 grams a day.

Excerpts from Eat and Heal, Frank W. Cawood and Associates, Inc., Copyright 2001, 10–13.

 

Recipe

Cran-Date Oat Muffins
1 ½ cups canned crushed pineapple, drained, or fresh, diced 2 cups quick oats
1 banana, mashed ¼ cup walnuts, chopped
¼ cup almond butter ½ cup coconut, shredded
¼ cup coconut nectar or raw agave nectar 1 cup dates, chopped
½ tsp. salt 1 cup fresh or frozen cranberries, halved
1 tsp. coriander
Mix ingredients. Spray muffin tin or use cupcake liners. Lightly fill with mixture and bake at 350 degrees F for 35-40 minutes. Makes 12 muffins. Delish!

 

Food – Sesame Butter and Sesame Tahini

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There is a difference between sesame butter and tahini. Here we give some insights into sesame seeds that you may never have known before. Enjoy!

“In popular health food books, and on countless Internet sites, there is much confusion over the names of the healthful phenolic compounds found in sesame seeds and their oil. … The actual seeds contain about 50-60 percent of a fatty oil that is characterized by two members of the lignin family: sesamin and sesamolin. When the seeds are refined (as in the making of sesame oil), two other phenolic antioxidants—sesamol ane sesaminol—are formed. …

“It’s hardly surprising that sesame seeds help reduce cholesterol, since they are so rich in cholesterol-lowering phytosterols. … A team of researchers from Virginia Polytechnic Institute and State University tested twenty-seven different nut and seed products. If sesame seeds had a public relations agent, the results of the study would have made her very happy indeed. Sesame seeds (and wheat germ) had the highest phytosterol content of all the products tested: 400 mg per 100 g. The main phytosterol identified in all the nut and seed samples was beta-sitosterol, which is known not only for lowering cholesterol but also for supporting prostate health.

“Sesame seeds are very high in calcium, but there is some controversy over how useful that calcium is to the body since much of it is bound to oxalic acid, making it less bio-available. According to natural-foods expert Rebecca Wood, hulling (the process of removing the outer skin) removes the oxalic acid, but it also removes most of the calcium, plus the fiber and a lot of the potassium and iron. In certain parts of Japan, whole sesame seeds are an essential part of the diet and are prepared as a condiment known as gomasio, made by toasting whole sesame seeds with unrefined sea salt at high temperatures. Toasting the whole sesame seeds at these high temperatures may improve the assimilation of calcium by getting rid of the oxalates.

“Calcium aside, sesame seeds are also a rich source of minerals, fiber, and protein. Two tablespoons of seeds contain iron, magnesium, phosphorus, potassium, and manganese, 35 percent of the Daily Value of copper, 2g of fiber and 3g of protein—more protein than any other nut or seed.

“You can really enhance their nutty flavor by toasting them in a dry skillet over medium heat until they’re golden brown. They come in shades of black, brown, and yellow as well as the more common beige variety. The black seeds have a stronger flavor. Sesame butter is a great alternative to peanut butter and is usually made of whole roasted sesame seeds. Tahini is made from hulled sesame seeds and is therefore a more refined product, though still delicious. …” The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S., pages 159, 160.

Recipe
Sesame Butter
1 cup toasted sesame seeds ⅛ tsp. salt (optional)
¼ cup extra virgin olive oil  
Place all the ingredients in a blender and blend until desired consistency. Keep tahini in the fridge in a glass container.

 

Recipe
Sesame Seed Hummus
1 15 oz. can chickpeas (garbanzos) 3 Tbsp. lemon juice (fresh squeezed)
½ cup sesame seeds 1 tsp. olive oil, optional
2 cloves garlic, peeled & cut in half 1 tsp. salt
Drain chickpea liquid directly into a blender or food processor. Set chickpeas aside. Add the sesame seeds and garlic to the blender, cover, and puree until smooth (3–4 min.). Add chickpeas, lemon juice, salt, and oil (if using) to blender. Cover and mix until well blended, stopping and scraping down sides of bowl occasionally. Pour into a serving dish.