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

Minding Your Mitochondria - Dr. Terry Wahls Story

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 Abundance Foraging Walks for the whole family.

Call for an appointment to receive a complete

Holistic Health Assessment & Personalized Nutrition Plan 

(707)812-0546

or email

Shelee@InspirationalNutrition.net

Take 17 minutes to watch 

 "How A Doctor Cured Her Terminal Illness Using Food Alone"