Food

Food – Wonderful World of Oats

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Oats are such a simple grain but yet so filled with wonderful nutrition for our bodies. The following is a little bit of history you might find interesting about simple oats.

“If it weren’t for horses, we probably wouldn’t even know about oats, to say nothing of the great health benefits they provide. When horses were introduced in various parts of the world, oats went along as their feed. Not surprisingly, however, humans were a bit reluctant to take a taste. Samuel Johnson’s 1755 Dictionary of the English Language defined oats as ‘a grain which in England is generally given to horses, but which in Scotland supports the people.’ It seems the Scotts were ahead of their time.

“Oats are a very healthy grain. For one thing, unlike wheat, barley, and other grains, processed oats retain the bran and germ layers, which is where most of the nutrients reside. … Studies show that getting more oats in the diet not only lowers total cholesterol but, more encouragingly, lowers the bad low-density lipoprotein (LD) cholesterol while leaving the beneficial high-density lipoprotien cholesterol alone. …

“Although all grains contain a little fat, oats contain quite a bit. For example, a half-cup serving of oatmeal has a little more than 1 gram of fat … while oats are somewhat high in fat, almost 80 percent of the fat is the heart-healthy, unsaturated kind. …

“An additional benefit is the soluble fiber in oats. Because it soaks up lots of water, it creates a feeling of fullness. This means that when you eat oats, you feel satisfied longer and so are more likely to eat less, which is good news for anyone who’s trying to lose weight.

“Eat for convenience. Unlike many foods, in which the processed versions are often the least nutritious, oats retain their goodness in different forms. So when time is an issue, go ahead and enjoy quick oats. They provide just as many vitamins and minerals as the traditional, slower-cooking kind. Keep in mind, however, that quick oats do contain more sodium than their slower-cooking kin.

“For protein, take your pick. Both rolled oats and oat bran are good sources of protein. One cup of cooked oat bran contains 7 grams, 14 percent of the Daily Value (DV), while a serving of rolled oats has 6 grams, 12 percent of the DV.”

Excerpts from The Doctors Book of Food Remedies, Prevention Health Books, Rodale, 374-378.

 

Recipe
Yummy Banana Oat Bars

Serves: 8
2 cups quick-cooking rolled oats (not instant) 2 large ripe bananas, mashed
1/2 cup unsweetened shredded coconut 3/4 cup finely chopped apple
1/2 cup raisins or chopped dates 2 tablespoons ground flax seeds
1/4 cup chopped walnuts
Preheat oven to 350 degrees F. Mix all the ingredients in a large bowl until well combined. Press into a 9-by-9-inch baking pan and bake for 30 minutes. Cool on a wire rack. When cool, cut into squares or bars.

 

Recipe – Maple Walnut Cookies

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Recipe
Maple Walnut Cookies

(a.k.a. Brain Food Cookies, Mood Enhancing Cookies, Prozac Cookies)
2 ½ c. walnuts, ground in food processor 1/3 c. carob chips
2/3 c. whole wheat pastry flour 1/3-½ c. maple syrup
1 tsp. salt 2 tsp. vanilla
1/3 c. ground flaxseed
 

Preheat oven to 350 degrees. In a small bowl add all ingredients in given order; mix well. Drop small spoonful of dough on slightly oiled cookie sheet and flatten with fork. Bake 10-15 minutes or until golden brown, checking often to prevent burning. Let cool before removing from sheet.

 

* May add chopped dates, dried cherries, etc., decreasing amount of maple syrup.

Recipe from Dr. Neil Nedley

 

Food – Nuts for Walnuts

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Walnuts are round edible single-seeded fruits from the trees of the Juglans genus belonging to the tree nut family. Wrapped up in its small case is a nearly perfect package of protein, carbohydrate, healthy fat, antioxidants, fiber, and essential vitamins and minerals. Their benefits ranging from heart health, tumor protection, depression and beauty cannot be overlooked.

The plant is believed to have originated in India and the regions surrounding the Caspian Sea, and in the 4th century A.D., the ancient Romans introduced the walnut to many European countries. Since then it has been cultivated there extensively. Today China is the largest producer of walnuts, closely followed by the United States, Ukraine and Romania. In the United States, California produces 99 percent of the nation’s commercial English walnuts.

There are almost 30 varieties of walnuts, of which the three most commonly known are Persian or English walnut, black walnut, and butternut walnut. It takes 15 years for the tree to grow until it starts producing fruit. Walnut trees have an average lifespan of 80 years; however, under favorable conditions some may live for 300 years or more.

Among all other nuts, walnuts contain the highest amount of antioxidants, making them extremely effective in aiding in destroying free radicals and combating heart disease. Adequate intake has been shown to significantly raise blood levels of healthy omega-3 fats which may prevent the formation of blood clots which can cause sudden cardiac death, as well as lowering bad cholesterol and increasing the production of good cholesterol, thus also maintaining safe insulin levels with type 2 diabetes.

The antioxidant properties of walnuts help lower the risk of chronic oxidative stress, and the anti-inflammatory properties help lower the risk of chronic inflammation. Lowering these two risks helps diminish the greatest threat for cancer development. Prostate, breast cancer and bowel cancer risk has been found to be reduced by the consumption of approximately 3 ounces per day. Studies have found that the greater the omega-3 acids, the smaller the tumor.

Walnuts which are rich in B-vitamins and antioxidants aid in preventing skin from free radical damage, wrinkles, and signs of aging. The walnut’s oil protects the skin from dryness and returns its natural moisture. It is also used as base oil in many massage oils used for massage therapy. Walnuts are a good hair food as they contain biotin or vitamin B7 that helps strengthen hair, reduce hair fallout, and improve hair growth to a certain extent.

Because the shell is shaped somewhat like a human skull and the crinkly kernel resembles a brain, the walnut has historically been regarded as brain food. In fact, because it provides omega-3 fatty acids coupled with iodine and selenium, it does indeed aid in ensuring optimal healthy brain function. Consuming walnuts may increase serotonin and melatonin levels, which are directly linked to mood, cognitive function, and sleep. Boosting levels of omega-3s may have a natural effect on decreasing the symptoms of depression.

 

Recipe
Maple Walnut Cookies

(a.k.a. Brain Food Cookies, Mood Enhancing Cookies, Prozac Cookies)
2 ½ c. walnuts, ground in food processor 1/3 c. carob chips
2/3 c. whole wheat pastry flour 1/3-½ c. maple syrup
1 tsp. salt 2 tsp. vanilla
1/3 c. ground flaxseed
 

Preheat oven to 350 degrees. In a small bowl add all ingredients in given order; mix well. Drop small spoonful of dough on slightly oiled cookie sheet and flatten with fork. Bake 10-15 minutes or until golden brown, checking often to prevent burning. Let cool before removing from sheet.

 

* May add chopped dates, dried cherries, etc., decreasing amount of maple syrup.

Recipe from Dr. Neil Nedley

 

Recipe – Raw Carob Avocado Mousse Pudding

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Recipe
Raw Carob Avocado Mousse Pudding
2 large ripe avocados ½ cup coconut milk or milk of choice
10–12 medjool dates or 2 Tbsp. honey pinch sea salt
1/4 cup raw carob powder, or to taste
Cut, peel and de-stone avocado; pit dates. Place all ingredients in a food processor or blender and process until smooth. Pour into small serving dishes. Enjoy right away or refrigerate.

 

Food – Avocado – The Healthy Butter

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Avocados are in a class by themselves when it comes to nutrition and it’s easy to see why as they offer a powerhouse of benefits as well as lending a rich, creamy, buttery flavor and texture to numerous recipes in which they are used. They can be incorporated into everything from salads to soups to smoothies, raw puddings and even face creams and hair conditioning. What makes this pear-shaped berry such a priceless fruit?

Avocados offer a wide variety of nutrients, including 20 different vitamins and minerals. They contain high levels of potassium, which help support healthy blood pressure levels in reducing heart attack and stroke. One avocado offers more than twice the potassium of a banana.

They contain almost all of the amino acids and have a high amino acid score which indicates they are an excellent high-quality protein source. Proteins assist in building and preserving body muscle, tissue and bone, carrying vitamins and other nutrients from organs into the cells.

High in antioxidants, avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein is incredibly important for eye health. This nutrient is linked to a drastically reduced risk of cataracts and macular degeneration, two disabling age-related eye diseases.

Avocados are very high in omega 3 fatty acids, the “good” kind of fat, a monounsaturated fat, which helps to significantly lower total cholesterol and LDL cholesterol levels as well as reduce blood triglycerides.

Loaded with fiber, they have the highest fiber content of any fruit. Fiber adds bulk which helps to feel full longer, contributing to weight loss and reduced blood sugar spikes. It also aids in excreting waste and cholesterol from the body more quickly. One avocado contains 40 percent of the daily value of fiber needed for optimum health.

Avocados make a wonderful first solid food for baby due to their smooth, velvety texture and “good” fat and high nutrient content, beneficial for the brain and physical development. Use alone or mash with a banana, pear or peach to provide a perfect food.

Avocados nourish and moisturize the skin when mashed and combined with honey for a mask, adding moisture and glow. Massage mashed avocado and coconut oil into hair for moisture, luster and shine.

Most often reveled in guacamole dip, these culinary wonders offer many more possibilities. They are the final word in sandwiches and wraps as well as salads and dressings. Enjoy on toast, baked potatoes with fresh salsa, steamed vegetables, soups, in bean, grain, pasta and vegetable dishes, hummus and smoothies. They are delectable in raw puddings.

Recipe
Raw Carob Avocado Mousse Pudding
2 large ripe avocados ½ cup coconut milk or milk of choice
10–12 medjool dates or 2 Tbsp. honey pinch sea salt
1/4 cup raw carob powder, or to taste
Cut, peel and de-stone avocado; pit dates. Place all ingredients in a food processor or blender and process until smooth. Pour into small serving dishes. Enjoy right away or refrigerate.

 

Recipe – Creamy Baby Red Potato and Kale Soup

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Recipe
Creamy Baby Red Potato and Kale Soup
3 cups water 1 cup onions, chopped
4 cups baby red potatoes, cubed 2 Tbsp. olive oil
4 cups kale, julienne sliced or chopped 1 garlic clove, crushed
3 cups almond milk salt, to taste
Bring 3 cups water to a boil. Add in the potatoes and boil for 10 minutes. Bring the temperature down a bit and add in the kale, onions, garlic. Cook for another 15 to 20 minutes. Last, add in the olive oil, almond milk, and salt.

Food – The Potato

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There are many varieties of potatoes. Each of these varieties fits into one of seven potato type categories: russet, red, white, yellow, blue/purple, fingerling and petite. Let’s look at a few:

Russet Potatoes: dry, light and fluffy; hearty skin that is chewy when cooked and are preferred for baking, frying, mashing, roasting. Russets are ideal for light and fluffy mashed potatoes. They also fry up crisp and golden brown, and they are the potato of choice for baking.

Red Potatoes: smooth with thin red skin and white flesh. These are preferred for roasting, mashing, salads, soups/stews. The flesh of red potatoes stays firm throughout the cooking process, whether they are being roasted or cooked in a stew. Reds are frequently used to make tender yet firm potato salad or add pizazz to soups and stews, as well as being served baked or mashed.

White Potatoes: white or tan skin with white flesh and are preferred for mashing, salads, steaming/boiling, frying. They hold their shape well after cooking. Their thin skins add just the right amount of texture to a velvety mashed potato dish without the need for peeling.

Yellow Potatoes: light tan to golden skin and are preferred for grilling, roasting, mashing, and salads. The creamy texture and golden color of yellow potatoes mean you can use less or no butter/oil for lighter, healthier dishes.

Purple/Blue Potatoes: deep purple, blue or slightly red skin; blue, purple lavender, pink or white flesh and are used for roasting, grilling, salads, baking. Because of their mild yet distinctly nutty flavor, blue/purple potatoes naturally complement green salad flavors. Red, White and Blues—Combine blue potatoes with whites and reds in salads or roasted medleys to make all three colors.

Fingerling Potatoes: red, orange, purple or white skin; red orange, purple, yellow or white flesh–sometimes streaked with veins of color and are used for pan-frying, roasting, salads. Split fingerlings lengthwise and oven-roast to serve as a small-plate or side-dish alternative to fries, with a flavor dipping sauce.

Petite Potatoes: small, bite-sized potatoes and are often referred to as pearls and are great for salads, roasting, frying. Roast a combination of colors for an eye-catching side dish. Their concentrated flavors and quicker cooking time makes petites a good choice for potato salads. Simply toss petites in olive oil, rosemary and salt to make colorful, delicious and fun roasted potatoes. They save you prep time, because they can be prepared and served whole, without slicing or chopping.

For more detail see: www.potatogoodness.com/all-about-potatoes/potato-types/

Recipe
Creamy Baby Red Potato and Kale Soup
3 cups water 1 cup onions, chopped
4 cups baby red potatoes, cubed 2 Tbsp. olive oil
4 cups kale, julienne sliced or chopped 1 garlic clove, crushed
3 cups almond milk salt, to taste
Bring 3 cups water to a boil. Add in the potatoes and boil for 10 minutes. Bring the temperature down a bit and add in the kale, onions, garlic. Cook for another 15 to 20 minutes. Last, add in the olive oil, almond milk, and salt.

 

Recipe – Eggplant and Broccoli Stir Fry

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Recipe – Eggplant and Broccoli Stir Fry
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1 eggplant, diced 1/4 tsp. paprika
2 cups broccoli, chopped 1/4 tsp. cayenne pepper, optional
1 small red bell pepper, diced, optional 3 Tbsp. water
2 Tbsp. olive oil 1 tsp. salt
2 cloves garlic, minced
Sauté the eggplant, broccoli, red pepper and garlic in the olive oil over high heat for 3–5 minutes, until eggplant is lightly browned. Add salt, cayenne and paprika and stir to mix well. Reduce heat to medium low. Add water and cover. Allow to cook another 5–7 minutes, until broccoli is tender. Eat as is or serve over rice.

 

Food – The Purple Eggplant

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Many of the foods in which nature has put beautiful colors protect us against things in the environment, such as free-radicals generated from the rays of the sun, and which also protect our cells from damage when we eat them. An interesting fact about eggplant is that it is considered a fruit even though botanically it is actually a berry and as a member of the nightshade family is related to the potato and tomato.

“The Nutritional Power of Purple: A substance called nasunin has been isolated from that deep purple pigment. Nasunin, a member of the anthocyanin category, is a powerful antioxidant. Studies show that it literally eats up free radicals, rogue molecules in your body that can cause serious damage to your cells and your DNA and are partly responsible for aging. In addition, nasunin protects against what’s called lipid peroxidation—that means it helps keep fats from turning rancid, including the fats in your body (like LDL cholesterol). The brain is particularly vulnerable to oxidative damage, and studies have shown that anthocyanins in general are highly protective of animal brain tissue. Other studies show that nasunin binds to iron, which is a very good thing, as too much iron in the system can cause all kinds of problems.

“Eggplant isn’t a nutritional superstar, but it’s a really nice vegetable with 2.5 g of fiber in a cup that only costs you 34 calories. Plus it’s filling. …” 150 healthiest Foods on Earth, by Jonny Bowden, Ph.D., C.N.S. 2007, page 38.

Eggplant is also a good source of fiber, and is rich in vitamins B1, B3 and B6. B vitamins play an essential role in the proper function of the central nervous system, energy production, hormone balance and healthy liver function. Eggplant is also rich with nutrients while offering only 19 calories per cup.

Choose eggplants that are firm and heavy for their size. Their skin should be smooth and shiny, and free of discoloration, scars, and bruises, which usually indicate that the flesh beneath has become damaged and possibly decayed. To test for the ripeness of an eggplant, gently press the skin with the pad of your thumb. If it springs back, the eggplant is ripe, while if an indentation remains, it is not. Do not cut eggplant before you store it as it degrades quickly once its skin has been punctured or its inner flesh exposed.

Place uncut and unwashed eggplant in a plastic bag and store in the refrigerator crisper where it will keep for a few days. If it is too large for the crisper, do not try to force it in; this will damage the skin and cause the eggplant to spoil and decay. Instead, place it on a shelf within the refrigerator.

Eggplant can be baked, roasted in the oven, or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.

 

Recipe
Eggplant and Broccoli Stir Fry
1 eggplant, diced 1/4 tsp. paprika
2 cups broccoli, chopped 1/4 tsp. cayenne pepper, optional
1 small red bell pepper, diced, optional 3 Tbsp. water
2 Tbsp. olive oil 1 tsp. salt
2 cloves garlic, minced
Sauté the eggplant, broccoli, red pepper and garlic in the olive oil over high heat for 3–5 minutes, until eggplant is lightly browned. Add salt, cayenne and paprika and stir to mix well. Reduce heat to medium low. Add water and cover. Allow to cook another 5–7 minutes, until broccoli is tender. Eat as is or serve over rice.

 

Recipe – Carrot-Parsnip Mash

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Recipe
Carrot-Parsnip Mash
6 medium peeled parsnips ½ tsp. salt, optional
6 medium carrots, washed or peeled
Place peeled parsnips and carrots in a pot of water. Bring to boil and simmer until tender. Drain, mash and season. Or, in the alternative: You may cut parsnips and carrots into chunks, boil and drain. Or cook parsnips with potatoes and mash together when done.