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!
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.
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.
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.
I love the TEDx talks and today I watched one of the best from Dr. Terry Wahls. She explains how she nurtured herself back to health by changing her diet. It is one very dramatic example of how nutrition is a key factor in regaining your health.
If you are ready to make a change, I am here to support your effort. As a Holistic Nutrition professional, I will guide and assist you to make the lifestyle & nutritional choices necessary to Mind Your Mitochondria.
I offer programs on gardening at Two Crones Farm & Greenhouse, Eating4Health Cooking Lessons, and AbundanceForaging Walks for the whole family.
Call for an appointment to receive a complete
Holistic Health Assessment & Personalized Nutrition Plan
We are fortunate to have an abundance of fresh pumpkin on hand right now. I've just finished processing the pulp in the dehydrator as chips and now have lots of seeds to work with. Dried pumpkin seeds are a healthier option than roasted pumpkin seeds, to which oil and salt are typically added. You can dry your own pumpkin seeds by first rinsing away any pumpkin tissue from the seeds and then either drying them in the sun or in a warm oven for up to four hours, according to Clemson Cooperative Extension. Pumpkin seeds have much to offer nutritionally.
Health benefits of pumpkin seeds
Crunchy pumpkin seeds are high in calories, about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants.
Their high caloric content mainly comes from protein and fats. On the positive side, the nuts are especially rich in mono-unsaturated fatty acids (MUFA) like oleic acid(18:1) that helps lower bad LDL cholesterol and increase good HDL cholesterol in the blood. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
The seeds contain good quality protein. 100 g seeds provide 30 g or 54% of recommended daily allowance. In addition, the seeds are excellent source of amino acids tryptophan and glutamate. Tryptophan is converted in to serotonin and niacin. Serotonin is a beneficial neuro-chemical often labeled as nature's sleeping pill. Further, tryptophan is precursor of B-complex vitamin, niacin (60 mg of tryptophan = 1mg niacin).
Glutamate is required in the synthesis of γ-amino butyric acid (GABA). GABA, an anti-stress neurochemical in the brain, helps reducing anxiety, nervous irritability, and other neuroses conditions.
Pepitas are very good source of anti-oxidant vitamin E; contain about 35.10 mg of tocopherol-γ per 100 g (about 237% of RDA). Vitamin E is a powerful lipid soluble antioxidant. It prevents tissue cells from the free radical mediated oxidant injury. Thus, it helps maintain the integrity of mucus membranes and skin by protecting from harmful oxygen free radicals.
Pumpkin kernels are also excellent source of B-complex group of vitamins such as thiamin, riboflavin,niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism in the body. In addition, niacin help reduce LDL-cholesterol levels in the blood. Along with glutamate, it enhances GABA activity inside the brain, which in turn help reduce anxiety and neurosis.
Furthermore, its seeds contain very good levels of essential minerals like copper, manganese,potassium, calcium, iron, magnesium, zinc and selenium. Just as pine nuts, pumpkin seeds are very rich in manganese (provide 4543 mg per 100 g, about 198% of daily-recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme, superoxide dismutase. It is therefore, consumption of pumpkin kernels helps body develop resistance against infectious agents and scavenge harmful oxygen free radicals.
Medicinal values of pumpkin seeds.
Research studies suggest that pumpkin seeds have DHEA (Di hydro epi-androstenedione) blocking actions. This may be helpful in preventing prostate and ovarian cancers.
In addition, experimental studies suggest that certain phytochemical compounds in pumpkin seed oil may have role in prevention of diabetic nephropathy (kidney disease).
Culinary uses
Whole as well as hulled pumpkin kernels are used in variety of recipes worldwide.
Here are some serving tips:
Raw kernels can be enjoyed as healthy snacks. Whole seeds can equally be enjoyable when roasted.
In addition, the kernels can be salted or sweetened. In Mexico, the seeds are usually toasted and flavored with salt, lime, or chili peppers for light snack.
Pumpkin seeds are one of the ingredients that have been added into Mexican mole sauce.
Just like other nuts and seeds, they can also used in granolas, biscuits, breads, cookies, casseroles or baked goods.
The seeds also used in salads especially sprinkled over fruit/vegetable salads.
You may add them to desserts, particularly sundaes and other confectionary.
The seeds are frequently added to meat, poultry, rice, and vegetable dishes.
Pumpkin seed oil is used in salad dressing as well as in cooking. In Austrian-Styria, the oil is mostly used to add to soups and salad dressings along with vinegar, salt and minced garlic.
Safety profile
Unlike tree nuts allergy, it is rare to find true pumpkin seeds allergy incidences. However, in known sensitive persons a few allergic symptoms may appear due to antigenic cross-reactions with some other nuts, seeds and fruits, especially of anacardiaceae family such as mango,cashew nuts,pistachioetc. Persons with known allergic reactions to these seeds may therefore need to observe caution while eating them.
Recently a classmate was asking how to thicken sauces and gravies with arrowroot. I've used arrowroot for years and find that it does a good job but was curious about other organic methods. What I found was Organic Kuzu (Kudzu) Root Starch, a versatile thickener that dissolves quickly in any cold liquid and has no perceptible taste. It is very low in calories, contains no fat and is an easily digestible source of complex carbohydrates—only 8 grams per serving. Kuzu binds more strongly than arrowroot. Kuzu is handcrafted, natural, and uniquely nourishing.
In the 1980's I lived in Tennessee and we were surrounded by kudzu vines. Unfortunately, I didn't take advantage of this resource then! Organically certified, wild roots are hand harvested from December to March when the sap gathers in the root, carried down from the mountains on backpacks and cleaned. Each root is hand-cut into chunks that are crushed into fibers, soaked and rinsed, creating a thick paste. The paste is repeatedly washed and filtered in cold mountain spring water until it becomes a pure white starch. The kuzu starch is then allowed to dry naturally for 90 days, crushed into small chunks and packed.
The kuzu (Pueraia lobata) plant is a prolific, tough, fibrous vine with heart-shaped leaves that was used as a food in China for more than 2,000 years, and praised in Japanese poetry and legend as a bracing health food and ideal thickener for over one thousand years. Its roots are among the largest in the world, ranging in length from three to seven feet and weighing between 200 to over 400 pounds. Traditionally the leaves, seeds, flowers and roots were used in making vegetable dishes, noodles, dumplings, beverages, desserts and pickles. The vines were used to weave baskets and in making clothing, fishing line, and paper.
Organic Kuzu Root Starch can be used to thicken soups and stews, sauces and gravies. Use it to prepare delicious vegetable dishes such as Lo Mein, Chow Mein, sweet and sour vegetables, and glazed vegetables. Great for puddings, pie fillings, custards, and many desserts.
Roasted Shitake Leek Soup
