Introducing International Flavors To The Kids Meal

 

I've heard from many a mom that their kids won't eat vegetables.  One way to train the young palate is to introduce new flavors early in their lives so that their young taste buds become accustomed to the taste and texture of fresh food.  The processed foods that are all to often offered have chemical compounds in them that actually affect the way our taste buds work. 

 

According to Dr. David Katz, M.D. , Director of Yale Prevention Research Center, familiarity is a potent driver of dietary preference; we tend to like what we're used to. We see this at the level of culture, where babies in Mexico learn to like spicy food, and Inuit babies learn to like seal.  Genetically, we are all much more alike than different -- but culture changes what we find familiar.  In our own culture, we have simply grown familiar with ever more-processed, ever sweeter, ever saltier foods.

Introducing new flavors can be a challenge but with a little imagination and fun, kids can learn to eat more vegetables.  One of my favorite healthy cuisines is Vietnamese. Regular ingredients include fish sauce, shrimp paste, soy sauce, rice, fresh herbs, fruits and vegetables. Vietnamese recipes utilize lemongrass, mint, Vietnamese mint, long coriander and Asian basil leaves. Traditional Vietnamese cooking is greatly admired for its fresh ingredients, minimal use of oil, and reliance on herbs and vegetables. Vietnamese food is often ranked as one of the healthiest cuisines in the world. The most common meats used in Vietnamese cuisine are fish, chicken, pork, beef, and various kinds of seafood. The Vietnamese also have a strong vegetarian tradition influenced by Buddhist values.

 

Spring Rolls are a versatile option that can be made up ahead of time, added to the kids lunch box or as a light starter for dinner.  Since kids love dipping their food in sauces, the Spring Roll might just be the thing to get them to try new vegetables that they would otherwise turn away. 

Note:  Adjust the strength of the sauce recipe here since the ginger can be a bit strong.

 

 

SPRING ROLLS with CARROT-GINGER DIPPING SAUCE
Courtesy of Martha Stewart Entertaining

 

Pliable rice-paper wrappers envelope six vegetables (and countless nutrients). .

The sauce supplies a tingling jolt of ginger and vinegar.xpand

  Yield: 6 servings

• 6 rice-paper wrappers
• 2 cups radish sprouts ( 1/2 ounce)
• 1 red beet, trimmed and thinly sliced crosswise
• 1 medium carrot, peeled and julienned
• 1 cucumber, julienned
• 1 red bell pepper, stem and seeds removed, julienned
• 3/4 cup coarsely grated daikon
• 3 medium carrots, peeled and coarsely chopped
• 1 small shallot, quartered
• 2 tablespoons coarsely grated peeled fresh ginger
• 1/4 cup rice-wine vinegar (not seasoned)
• 2 tablespoons low-sodium soy sauce
• 1/4 teaspoon toasted sesame oil
• Pinch each of coarse salt and freshly ground pepper
• 1/4 cup vegetable oil
• 1/4 cup water

Directions

1. Make the spring rolls: Soak one rice-paper wrapper in a large bowl of hot water until pliable. Transfer to a work surface. Place one-sixth of the sprouts, beet slices, carrot, cucumber, bell pepper, and daikon on the wrapper, towards the bottom. Fold ends in and roll tightly to enclose filling. Repeat with remaining ingredients to make 5 more rolls.
2. Make the dipping sauce: Puree carrots, shallot, ginger, vinegar, soy sauce, sesame oil, salt, and pepper in a food processor until smooth. With machine running, add vegetable oil and then water through the feed tube in a slow, steady stream. Serve sauce with spring rolls.

Soups That Inspire and Enliven Your Palette



"Only the pure of heart can make a good soup"

~Ludwig van Beethoven~

 

What is it about a good soup that warms the heart, heals the body and stirs the mind to remember when life was simpler?  Martin Yan, host of Yan Can Cook,  says it all begins with the stock. Ina Garten, The Barefoot Contessa, loves corn as a key ingredient in her soups, Carlos Santana thinks that a good soup smells as delightful as a newborn baby and everyone agrees that Chicken Soup really does cure what ails you!

 

It's interesting to me that the word restaurant (meaning "[something] restoring") was first used in France in the 16th century, to refer to a highly concentrated, inexpensive soup, sold by street vendors, that was advertised as an antidote to physical exhaustion. In 1765, a Parisian entrepreneur opened a shop specializing in such soups. This prompted the use of the modern word restaurant for the shops.

Soup is an international experience, a common link among cultures that binds us together as surely as the table we share with strangers in a strange land.  And that is what stirs my soul, knowing that soup is an ancient tradition carried thru the ages to bring us together time and time again.

Here are some links to my favorite soup recipes:
Creamy Coconut Lentil Soup 
Butternut Squash Soup
Mexican Chicken Soup
Italian Wedding Soup
Chinese Hot & Sour Soup

Brats & Beer Cheddar Chowder

Best of all is the soup you make using your imagination and leftovers! 

Spice it up, stir often and add lots of loving intention as you work your magic. 

Vegetable Stock - A great start to any soup!

Zucchini - A Swollen Ovary

By definition zucchini is a summer squash which often grows to nearly a meter in length, but which is usually harvested at half that size or less. It is a hybrid of the cucumber. Along with certain other squashes, it belongs to the species Cucurbita pepo. Zucchini can be dark or light green. A related hybrid, the golden zucchini, is a deep yellow or orange color.  In a culinary context, the zucchini is treated as a vegetable, which means it is usually cooked and presented as a savory dish or accompaniment.

Nutritionally, the zucchini fruit is low in calories (approximately 15 food calories per 100 g fresh zucchini) and contains useful amounts of folate (24 mcg/100 g), potassium (280 mg/100 g) and vitamin A (384 IU [115 mcg]/100 g. 1/2 cup of zucchini also contains 19% of the recommended amount of manganese.  Botanically, however, the zucchini is an immature fruit, being the swollen ovary of the zucchini flower.  Interesting way to view your food, right?

One of my favorite ways to enjoy the proliferation of zucchini is to pickle them. Today's Kitchen Project involved making Zuni Style Pickles.  I start by washing and slicing medium zucchini with a handy bread and butter slicer, a handy tool for "crinkle cut" veges.

Next, I tossed the zucchini with a bunch of thinly sliced onions and shallots, leaving them to come to room temperature for about 30 minutes.

For the pickling juice combine the following in a non-reactive pan and heat to low rolling boil:
3/4 cup apple cider vinegar                                                             3/4 cup white wine vinegar                                                                  1/2 cup sugar
1 teas Tumeric                                                                                    1 teas sea salt                                                                                     Pinch of chili pepper flake
1 tbls  Mustard Seeds

Tightly packing the zucchini and onions into pint mason jars, pour the pickling juice to fill the jar.

Screw the lid down and refrigerate for a couple of weeks.  Many recipes say they will last a few weeks but I've managed to enjoy them up to six months after processing. I like to serve these as condiments with grilled hamburgers or on a cheese and cracker plate as a snack. Enjoy!!

Simple Pleasures of Summer

After spending the majority of the day in the garden, yesterday's heat put a real damper on my desire to cook anything .  However, we had some fabulous leftover grilled veges that needed to be used so I hit the web for some new ideas.  Seems the heat affected my creativity in the kitchen some, too!

The original preparation for the veges included tossing the chunks in olive oil, salt, pepper, balsamic vinegar and a little lemon juice.  We used zucchini, yellow squash, cancer fighting broccoli, cauliflower, red bell peppers,selenium rich portobello mushrooms and onions for the vege mix.  In future I will add eggplant and roasted garlic to the group for an added boost of flavor.  You can never have enough GARLIC afterall.....

Putting the veges directly on the grill for the deeper color that comes from the char is my personal preference.  Of course you can also use a basket if you prefer no grill marks.  We originally enjoyed these veges with tasty braised beef that was slow cooked with red wine, a lot of shallots and creamy polenta.  This was the perfect solution to a dinner party that included both vegetarians and carnivores!

Since the challenge was to use all the leftovers quickly I decided to make a puree soup.  Even on a warm night it was a simple, totally satisfying and filling meal.  I used my fav tool in the kitchen,  VitaMix, filling it 3/4 with veges, added 2 cups of vege broth, a little cream for smoothing out the texture of the puree then heated up to room temperature.  Garnished with a dollop of sour cream, grated parmesian and a krispy kale chip, it was an elegant finish to beautiful vegetables.  There was enough left to freeze for another quick and nutritious meal!

Along the way I ran into a recipe from Fit Bottom Girls that I want to try the next time we entertain. 


Roasted Vege Bruschetta on Crusty Bread, doesn't that sound good?




The simple pleasures of summer! 

Opening This Week: 

  Larry's Produce 

Get out the canning equipment, time to build our pantry with fresh goodness from local farmers!







Cafe Gratitude's "I Am Creamy" Hemp Seed Ranch

With all the spring greens looking for a new dress, Cafe Gratitude has shared their yummy dressing recipe in this weeks newletter.  I love their I Am Grateful cookbook that can be purchased at any of their cafes.

Today's recipe features Hemp Seeds, which can be a healthy addition to your diet. We like their nutty flavor and add them to our morning smoothies or cereal to bump up the protein in breakfast.  Berkeley Bowl and Harvest House carry them in bulk so we stock up anytime we're in Berkeley or Concord. 

Though it is believed by some that hemp seeds contain the same ingredients as marijuana, the trace amounts of THC found in hemp are not mind-altering. Instead, hemp provides a plethora of nutrients that are sometimes hard to find in vegetarian foods. Hemp seeds come in different forms and can be used in a variety of ways in the diet. Allergies to hemp are rare, and so are side effects. Read more...

RECIPE:
"I Am Creamy" Hemp Seed Ranch

3/4 cup olive oil

1/4 cup lemon juice

2 Tbl. tamari

1 cup water

1/2 cup soaked sunflower seeds (soak for 2 hrs)

1 cup hemp seeds

1 tsp. garlic

1 Tbl. chopped jalapeno

3/4 tsp. salt

1/4 tsp.black pepper

1 Tbl. dried dill

Blend the above ingredients well

Add

• 1/2 cup chopped parsley
• 1/2 cup chopped cilantro

Blend and enjoy as a dressing, dip or sauce.

A Taste of Spring - French Sorrel

I've been seduced by the flavors of Spring greens once again.  Searching for new recipes for our Farm Box Mixed Greens Kit, I found a recipe on Vegetable Matters from 2010. 

An excellent choice for diet-friendly greens, a 1/2-cup serving of fresh sorrel leaves contains 15 calories. The leaves contribute 0.5 g of fat to your diet, as well. Sorrel serves up roughage in the form of fiber, providing 2 g, or 5.2 to 8 percent of recommended 25 to 38 g. This nutrient promotes the health of your bowels, helping to prevent diarrhea and constipation. You will also get 1 g of protein per serving. This amount will not meet your daily need, so be sure to supplement your diet with protein-rich foods to consume 46 to 56 g daily     Read more...

                                                                                                 Flatbread with French Sorrel

1 Flatbread Dough
1/4 head cauliflower, broken into florets
5-6 large French sorrel leaves
2 oz crumbled goat cheese
olive oil, sea salt, black pepper to taste
                                                                                 
Instructions:

1. Heat oven to 420° and put pizza stone in oven to start warming up. Toss cauliflower florets in olive oil and sea salt to lightly coat. Roast on a sheet pan until golden and dark on edges, about 15-20 minutes, stirring every 5-10 minutes to cook evenly. Remove from oven to cool.
2. Raise temperature of oven to 500°.
3. Remove dough from refrigerator and allow to relax at room temperature for 15 minutes.
4. Boil water and blanche sorrel, no more than 1 minute, then drain.
5. Roll out dough on well-floured surface to an 8" circle. Spread a thin layer of olive oil on dough, then add goat cheese, cauliflower, and sorrel. You may have extra cauliflower, which you can serve on the side. Add more goat cheese on top.
6. Bake until done, about 5 minutes.

The Beautiful Beet

Here at Inspirational Nutrition we love our beets so much that a large bed at  Two Crones Farm has been planted with several different varieties to enjoy fresh from the garden all year round.  Add a little kale, blue cheese and vinagrette to the roasted beauties and you have the perfect salad or side dish.

Beetroot is a versatile vegetable and can be cooked in a variety of ways. You can eat beets raw, baked, steamed and pickled, in soups and salads, or served as a condiment and alongside entrees. Beets go beautifully in any form with duck, pork chops, and even as a little sauté of fresh foie gras. So roast away!!

Sweet and earthy beet juice will fit nicely in your juice diet. A raw or cooked beet salad could become a staple in your raw food or vegetarian menu. And with more than one type of beets to choose from, why not try one of each when you get the chance.

Beets are highly nutritious and“cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects.

Fun Facts:

• Beets (beta vulgaris) are a member of the order of flowering plants called Caryophyllales, which also includes bougainvillea, cacti, amaranth, carnations, spinach, and venus fly traps.
• Modern beets are derived from wild sea beets that originated around the coasts of Europe, the Middle East, and Africa.
• Around 800 BC, an Assyrian text describes beets growing in the Hanging Gardens of Babylon, one of the wonders of the ancient world. Beets were an important plant for both the ancient Greeks and Romans. Beets of this period were white or black rather than red. The Roman name for the beet plant was "beta" while the Greeks referred to it as "teutlion."
• At first, the Greeks used just the leaves of the plant, both medicinally and as a culinary herb.The Romans used the leaves as a culinary herb and as a medicine and they also used the beetroot as medicine before the Greeks began doing so.
• By the 3rd century AD, the Romans had begun using the beetroot as food rather than just medicine. They are considered the first to have cultivated the plant for the root rather than just the leaves.
• The Greeks presented beets to the sun god Apollo in the temple at Delphi.Aristophanes mentions beets in two of his comedies, Acharneans and Peace, both of which were performed in 420 BC.
• Red beets get their color from a pigment called "betalain." Betalain is also responsible for the red color of bougainvillea and amaranth.
• Pliny the Elder wrote that beets were easily digested but that some doctors believed them to be more harmful to the digestive system than cabbage.
• Some Roman physicians believed that beets needed to be boiled twice if one wanted to avoid gas and stomach aches.  
• The Romans considered beet juice to be an aphrodisiac.  The Romans spread beets throughout the Roman Empire.In 812 AD, Charlemagne issued a "Regulation concerning landed property" that registered beets as something to be cultivated on the Imperial estates.
• Since the 16th century, beet juice has been used as a natural red dye. It was even used as a hair dye.
• The commercial cultivation of sugar beets began in the 19th century in France and Belgium.
• Sugar beets are about 20% sugar while beets or beetroot are usually no more than 10% sugar.
• In Australia, pickled beets are commonly put on hamburgers. 
• Beets are sometimes used to make homemade wine. 
• One cup of beets contains about 75 calories.

Chianti & Wild Rice Beef Stew

When the weather turns and the skys are full of rainclouds, my appetite reaches out for a rich, hearty stew.  This one is inspired by a 2008 Gabbiano Chianti and all organic meat and vegetables.

Made up a day ahead and allowed to "marinate" brings out all the wonderful alchemy that is stew.  Serve with a nice green salad and you have the perfect balance of vitamins and minerals your body craves.

Servings:  8

INGREDIENTS:

• 4 cups Homemade Beef Stock or distilled water
• 2 lbs Organic, grass fed stew meat
• 1 med. White Onion, chopped
• 4 stalks Celery, chopped
• 1 cup Pearl Onions (look pretty)
• 3 Yam, skin on, chunk chop
• 5 Carrots, skin on, chunk chop
• 4 oz. Ortega Green Chilis, drained
• 15 oz Stewed Tomatos
• 3 tbls Dulce Flakes
• 1 teas Sea Salt
• 1 teas Ground White Pepper
• 1 tbls Nutritional Yeast
• 3 tbls Bragg's Amino Acids
• 1/4 teas Cayenne Pepper
• 2 Bay Leaves
• 10 cloves Garlic, peeled whole
• 1/2 cup Wild Rice
• 2 cups Gabbiano Chianti
• DIRECTIONS:

• In a large stock pot, add stock/water and heat to low boil
• Add stew meat with blood from package, return to simmer for 15 minutes. Stir to blend foam into broth.  Chop all veges, stir them into meat & broth.
• Add all spices, stir and return to simmer for 30-45 minutes.  Veges should be soft but not falling apart.
• Add Chianti, simmer low for another 30 minutes.  Stew meat should be soft chunks
• Add Wild Rice, simmer until the kernals pop open (about 10-15 minutes)
• Serve immediately, or quick cool in shallow pan overnight to allow flavors to meld.

Optional Preparation:  Put all ingredients into large crock pot and cook on low 8-10 hours.  You may need to add additional liquid.

Nutritional Info per serving:

Calories  430  Protein:  29.3 g    Carb: 37.5 g   Fat: 14.8 g   Sugar: 8.9 g   Fiber:  6.9 g

Vitamin A - RAE (mcg)	828.54		700.00		118		%
Vitamin B1 - Thiamin (mg)	0.79		1.10		72		%
Vitamin B2 - Riboflavin (mg)	0.87		1.10		79		%
Vitamin B3 - Niacin (mg)	11.95		14.00		85		%
Vitamin B6 (mg)	1.88		1.50		126		%
Vitamin B12 (mcg)	1.90		2.40		79		%
Vitamin C (mg)	23.77		75.00		32		%
Vitamin D - mcg (mcg)	0.00		15.00		0		%
Vitamin E - Alpha	1.06		15.00		7		%
Folate (mcg)	62.53		400.00		16		%
Minerals
Calcium (mg)	103.70		1,200.00		9		%
Iron (mg)	5.34		8.00		67		%
Magnesium (mg)	83.56		320.00		26		%
Phosphorus (mg)	338.10		700.00		48		%
Potassium (mg)	1,241.23		4,700.00		26		%
Sodium (mg)	456.36		1,300.00		35		%
Zinc (mg)	7.31		8.00		91		%

Omega-3 (g)	0.20
Omega-6 (g)	0.47



How to Increase Absorption of Minerals

All nutrients such as vitamins, proteins, enzymes, amino acids, carbohydrates, fats, sugars, oils, etc. require minerals for proper cellular function. All bodily processes depend upon the action and presence of minerals.

 

Minerals are more important to nutrition than vitamins. Vitamins are required for every bodily biochemical process. However, vitamins cannot function unless minerals are present.

Minerals are needed for healing. Tissue rebuilding occurs more readily when the body has access to the necessary minerals. This is why soaking in water quickly heals wounds, and why, traditionally, health spas are so popular.

Minerals are difficult to absorb into the body. Calcium, for instance, must be taken with vitamins D and C, essential fatty acids and in the proper ratio to magnesium, in order to be digested.

Phytic acid is a substance found primarily in grains, legumes, nuts, and seeds that inhibits your absorption of minerals. People who rely on these foods for iron, magnesium, calcium, or zinc can improve their mineral status by using a simple kitchen technique of soaking.

Why soak nuts, grains and seeds?

1. To remove or reduce phytic acid.

2. To remove or reduce tannins.

3. To neutralize the enzyme inhibitors.

4. To encourage the production of beneficial enzymes.

5. To increase the amounts of vitamins, especially B vitamins.

6. To break down gluten and make digestion easier.

7. To make the proteins more readily available for absorption.

8. To prevent mineral deficiencies and bone loss.

9. To help neutralize toxins in the colon and keep the colon clean.

10. To prevent many health diseases and conditions.

“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”

Recipe of the Week - Roasted Shitake Leek Soup

Roasted Shitake Leek Soup

This past week, after making it thru most of the winter healthy, I came down with a chest cold.  Not one to head to the medicine cabinet for relief, I choose to infuse my body with nourishing soups. 

Shitake Mushrooms are one of my favorite powerhouse ingredients for soup.  Modern research has indicated shiitake mushroom may stimulate the immune system, possess antibacterial properties, reduce platelet aggregation, and possess antiviral properties, possibly through antiviral agents known as proteinase inhibitors.  Lentinan, a compound isolated from shiitake, is used as an intravenous anticancer agent in some countries.  Studies have demonstrated lentinan possesses antitumor properties, and clinical studies have associated lentinan with a higher survival rate, higher quality of life, and lower recurrence of cancer.  Like all mushrooms, shiitake mushrooms can produce high amounts of vitamin D upon exposure to sunlight or UV light.

Ingredients:

8 cups Mineral Broth

2 Leeks, (about 2 cups) sliced thin

4 cups Shitake Mushrooms, chopped

5 medium Carrots, sliced

2 tbls Exra Virgin Olive Oil

1 teas Chinese 5 Spice

1 teas Tumeric

1/4 teas Cayenne

1 lb. Aidell's Chicken Apple Sausage, diced

2 medium Apples, diced

1 teas Sea Salt

1 teas Ground Pepper

Heat Mineral Broth in a large stock pot.  Saute leeks in olive oil until limp, add to hot stock.  Roast shitake mushrooms in large skillet over high heat until light gold, add to hot stock.  Bring stock to low boil for a few minutes, then reduce heat.  Add remaining ingredients, simmer low for 1 hour, stirring occasionally. You can add a cup or two of hot water once the soup has reduced down a bit.

Servings:  10-12

Thankfully, after a couple of bowls of his savory soup, a good rub of doTERRA oregano essential oil and plenty of rest, I'm almost as good as new!



Roasted Beet, Mushroom & Hearts of Palm Salad

As an Urban Farmer I confess that I love to grow beets.  They are easy to grow from seedlings all year round in our climate.  As lovely as they are, they are also packed with nutrients that support your overall health.  Add a few more healthy ingredients and you get a fiber rich tasty salad to share with friends and family. 

This recipe, rich in vitamins and minerals, comes via my classmate Amy C. and was adapted from a WholeFoodsMarket recipe:

3-4 beets, roasted & quartered
12-15 white/crimini mushrooms, halved
14 oz jar of hearts of palm
1/2 cup balsamic vinegar
1 sprig rosemary
3 cloves garlic, chopped
olive oil
parsley
arugula, optional
sea salt, black pepper


1. Preheat oven to 425 degrees.
2. In a large bowl mix 1/4 cup balsamic vinegar, chopped garlic, and 2/3 of the rosemary. Add beets and mushrooms and toss to coat. Add salt and pepper to taste. Let marinate for about 30 minutes.
3. Spread on large baking sheet and drizzle with olive oil. Bake in oven for 20-30 minutes until everything is caramelized.
4. Meanwhile, mix remaining balsamic vinegar and rosemary in another bowl. Chop hearts of palm into bite sized slices and add to bowl. Season with salt and pepper.
5. Once mushrooms and beets are roasted add to bowl with hearts of palm. Toss to mix and add chopped parsley. Serve as is or over arugula.

Nutrition Info:
Hearts of Palm
The cultivated hearts of palm is a food with high nutritional values, by its content of Vitamin C, zinc, iron, magnesium and manganese it is ideal to be included in a daily meal.  It does not contain cholesterol nor saturated fat and by the amount of soluble fibers it aids to improve the digestion.

Mushroom

Mushrooms are low in calories, high in fiber, and contain many important vitamins and minerals. Some also have medicinal properties such as complex carbohydrates that strengthen the immune system.Mushrooms are low in Sodium, and very low in Saturated Fat and Cholesterol. It is also a good source of Protein and Folate, and a very good source of Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin D, Pantothenic Acid, Phosphorus, Potassium, Zinc, Copper, Manganese and Selenium. Yet the nutritional value of mushrooms can be measured in more ways than just strictly dietary. Further health benefits are gained from:

• Polysaccharides - Complex carbohydrates that stimulate the immune system.
• Enzyme inhibiting activity - Mushrooms can inhibit the production of certain enzymes such as aromatase, which the body uses to make estrogen. This could reduce the risk of breast cancer.
• Triterpenes - Steroid-like molecules that inhibit histamine release and have anti-inflammatory properties.

Beets
Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants present in root as well as top greens have found to offer protection against coronary artery disease and stroke, lower cholesterol levels in the body and have anti-aging effects. This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Magnesium and Potassium, and a very good source of Folate and Manganese.

Liver Pate Recipe - A Powerhouse Snack

Happy Chickens have Happy Livers!!

Chicken liver is brimming with nutrients. Discover its nutrition facts and health giving goodness.  For every 100 grams of chicken liver, these are the nutrition facts and health promoting properties.

1. Helps prevent anemia
(Vitamin B12 – 352%)
Chicken liver can supply the body with over three times the daily needed value of vitamin B12, an essential nutrient which supports the production of red blood cells and helps prevent pernicious anemia.
2. Promotes good eyesight
(Vitamin A -288%)
Many people probably didn’t know that it is brimming with vitamin A in the form of retinol, alpha and beta-carotene including lycopene. At 14378 IU, it’s a very powerful supporter for healthy vision.
3. Helps promote fertility
(Folate – 140%)
If you’re pregnant or planning to get pregnant, chicken liver is good for you. With its 560 mcg of folate, it helps promote fertility as well as prevent neural tube defects for the developing baby.
4. Promotes healthy tissues
(Riboflavin -136%)
Soreness around the lips, mouth, and tongue and cracking and/or peeling of the skin at the corners of the mouth and around the nose indicates a lack of riboflavin in the body. Riboflavin, also known as vitamin B1 is essential for normal reproduction, growth, repair and development of body tissues including the skin. Chicken liver is loaded with 2.3 mg of riboflavin.

5. Keeps thyroid healthy
(Selenium – 126%)
It is also brimming with selenium, a mineral which supports iodine to keep the thyroid gland in top shape.
6. Helps the body fight stress
(Pantothenic Acid – 83%)
With its rich pantothenic acid, it helps the body combat stress by supporting the adrenal glands.
7. Keeps immune system healthy
(Iron – 72%)
In addition to its role in preventing anemia, iron also keeps the immune system in top condition and chicken liver is an excellent source of this essential mineral.
8. Helps prevent pellagra
(Niacin – 70%)
Lack of niacin supply in the body will show in the form of pellagra, a disease with symptoms that include delusions, diarrhea, inflamed mucous membranes and scaly skin sores. Chicken and tuna are some of the highest sources of niacin.
9. Promotes healthy skin, hair and nails
(Protein – 52%)
One of the many health benefits of protein is keeping the skin, muscles, hair and nails in top condition and chicken liver is another excellent source of this very important nutrient.
10. Helps keep teeth and bones healthy
(Phosphorous – 42%)
It is also good for the teeth, gums and bones through its rich phosphorous content as calcium cannot build teeth and bones without the aid of this mineral.

One of my favorite ways to enjoy liver is in pate' form.  This recipe is delicious and Laura is now adding more sage....Enjoy!

Liver Pate Recipe
Courtesy of Laura Knopf, B.Sc. Nutrition Consultant & Instructor at Bauman College

1 lb. liver, organic or free range chicken or duck preferably
1 large organic onion, diced
2Tbsp. organic butter for sautéing
2 tsp. thyme
1 tsp. marjoram
1 tsp. oregano
2 tsp. sage
2 tsp. dulse flakes
1/4 tsp. fresh ground pepper (optional)
2 tsp. Miso paste (brown)
2 Tbsp. raw organic butter or ghee for blending

Melt butter in large skillet.  With medium heat sauté diced onion until translucent.  Add liver and lightly sauté until barely done, approx. 5-10 minutes.  While the liver is cooking add the spices.  Add water if the onions start to burn.  When the liver is cooked (no red juice comes out of it but pink inside is ok) set the pan aside to cool.  When the liver and onions have cooled somewhat, put them into a food processor or blender along with the miso and 1-2 Tbsp more butter and blend until smooth.  Serve on thin crisp crackers while still warm or chill and allow it to set before serving. 

 

When In Doubt, Add Magnesium



Popeye was really onto something; Spinach is a top source of Magnesium!

Today's post is based on information from The Weston A. Price Foundation. 

The importance of magnesium ions for all life itself, as well as for overall vibrant health, is hard to overstate. Magnesium is required to give the “spark of life” to metabolic functions involving the creation of energy and its transport (ATP, the body’s fundamental energy currency), and the creation of proteins—the nucleic acid chemistry of life—RNA and DNA, in all known living organisms. In plants, a magnesium ion is found at the center of every chlorophyll molecule, vital for the creation of energy from sunlight. Magnesium is an essential element for both animals and plants, involved in literally hundreds of enzymatic reactions affecting virtually all aspects of life.

It is likely safe to say that most people would benefit from an increased supply of magnesium in their diets, especially in these times of so many dietary, environmental, and social stressors. Of course no single nutrient stands alone in relation to the body, and the first priority is to eat a varied diet of whole plant and animal foods from the best sources near you. Adding extra magnesium, however, might be the missing nutritional link to help us guard against heart disease, stroke, depression, osteoporosis and many other disorders. In the prevention and alleviation of these diseases, magnesium can be truly miraculous.  Here is a list of foods containing magnesium:

Foods High in Magnesium	Serving Size	Magnesium (mg)
Beans, black	1 cup	120
Broccoli, raw	1 cup	22
Halibut	1/2 fillet	170
Nuts, peanuts	1 oz	64
Okra, frozen	1 cup	94
Oysters	3 oz	49
Plantain, raw	1 medium	66
Rockfish	1 fillet	51
Scallop	6 large	55
Seeds, pumpkin and squash	1 oz (142 seeds)	151
Soy milk	1 cup	47
Spinach, cooked	1 cup	157
Tofu	1/4 block	37
Whole grain cereal, ready-to-eat	3/4 cup	24
Whole grain cereal, cooked	1 cup	56
Whole wheat bread	1 slice	24

THE MANY EFFECTS OF MAGNESIUM DEFICIENCY
• ADD/ADHD
• Alzheimer’s
• Angina pectoris
• Anxiety disorders
• Arrhythmia
• Arthritis—rheumatoid and osteoarthritis
• Asthma
• Autism
• Auto-immune disorders
• Cerebral palsy in children of Mg deficient mothers
• Chronic Fatigue Syndrome
• Congestive Heart Failure • Constipation
• Crooked teeth/narrow jaw in children from Mg deficient mothers
• Dental caries
• Depression
• Diabetes, types I and II
• Eating disorders—bulimia and anorexia
• Fibromyalgia
• Gut disorders including peptic ulcer, Crohn’s disease, colitis
• Heart disease
• Hypertension
• Hypoglycemia
• Insomnia
• Kidney stones
• Lou Gehrig’s disease
• Migraines
• Mitral valve prolapse
• Multiple sclerosis
• Muscle cramping, weakness, fatigue
• Myopia—in children from Mg deficient mothers
• Obesity—especially associated with high carbohydrate diet
• Osteoporosis
• Parkinson’s disease
• PMS—including menstrual pain and irregularities
• PPH (Primary pulmonary hypertension)
• Reynaud’s syndrome
• SIDS (Sudden Infant Death Syndrome)
• Stroke
• Syndrome X
• Thyroid disorders
Source: Primal Body—Primal Mind, by Nora Gedgaudas.

Full Article: http://www.westonaprice.org/vitamins-and-minerals/magnificent-magnesium