On the Eve of St. Patrick's Day

by Francine

photo via en.wikipedia.org

Well sure, you could add a bit of food coloring and make your tofu green, but you could also do an assortment of other things to add a bit o' green to your tofu.

Here's an idea:

Take a bunch of fresh spinach, snap off the stems and put them in the compost.
Wash, drain, and then either put spinach in the food processor or chop, chop, chop by hand (hey grandma did it and she was just fine).

Make a batch of brown rice (I usually make it with chicken or vegetable broth for automatic delicious flavor. . . ).
Now saute some onion and garlic, throw in the finely chopped spinach and mix in with the rice.

NOW--take a package or two of tofu (can be plain or pesto or any flavor you like. Hint: TofuYu pesto tofu is already green). Mash it up OR cube it. Saute it just long enough to get the beginning of a golden brown. Add to the very green rice mixture, and there you have it! Enjoy with some green beer (as in created using green methods and/or the stuff you can get in many bars throughout the U.S. and no doubt Ireland as well. . . )!

And a Happy St. Patty's Day to you.

Some St. Patty's Day fun/facts:

*In Irish legends, green was worn by fairies and immortals, and also by people to encourage their crops to grow. 
- wrdw.com


* St. Patrick is the patron saint of Ireland, although he was born in Britain, around 385AD
- telegraph.co.uk

* Wearing green, eating green food and even drinking green beer, is said to commemorate St Patrick's use of the shamrock - although blue was the original colour of his vestments.
 - telegraph.co.uk 

* Research shows a pint of Guinness helps lower the chance of blood clots that cause heart attacks. Research also shows that six pints of Guinness can make you act like an idiot. It's a fine line. 
- sfgate.com

* The most popular legend associated with St. Patrick — that he drove the snakes from Ireland. This isn’t possible, of course, since Ireland had no snakes — at least not literal ones.

- vancouversun.com

Coconut oil for cooking? Absolutely yes!

by Francine

From a 2011 article in the New York Times:

photo via fatcult.com

"Two groups have helped give coconut oil its sparkly new makeover. One is made up of scientists, many of whom are backtracking on the worst accusations against coconut oil. And the other is the growing number of vegans, who rely on it as a sweet vegetable fat that is solid at room temperature and can create flaky pie crusts, crumbly scones and fluffy cupcake icings, all without butter."

David Wolfe in his book, Superfoods, tells us that coconut oil and cream have been used since the dawn of history. He lists benefits from lessening the symptoms of hypoglycemia and improving the utilization of blood sugar to improving the absorption of calcium and magnesium, supporting healthy cholesterol formation in the liver, and helping to regulate and support healthy hormone production.

Wolfe points out that if you compare coconut oil to other fat sources of the same weight--coconut oil has fewer calories. What's given it its bad name in the past is the fact that it is high in saturated fat. And we've been told by doctors and nutritionist to avoid saturated fat like the plague--especially if we suffer from high cholesterol! But what's important to note is the kind of saturated fat we're talking about here. Coconut oil contains mostly medium-chain fatty acids (as opposed to long-chain as is found so pronouncedly in meat). And that means that the body can metabolize coconut oil quickly and efficiently--converting it to energy.

Wolfe and other nutritional experts, including Marisa Moore, a spokeswoman for the American Dietetic Association, have undergone a significant turnaround re: coconut oil in recent years. "The main saturated fat in coconut oil is lauric acid,"says Moore, "a medium chain fatty acid. Lauric acid increases levels of good HDL, or high-density lipoprotein, and bad LDL, or low-density lipoprotein, in the blood, but is not thought to negatively affect the overall ratio of the two."

 The fact that coconut oil is the most stable of any known butter or oil at high temperatures makes it a favorite for cooking. Coconut oil doe not form polymerized oils or dangerous trans-fatty acids and interestingly enough--that is actually because it is a saturated fat. Says Wolfe, "Due to its complete saturation, coconut is superior to even olive oil as a cooking oil."

It is generally recommended that you purchase coconut oil that is packaged in glass, rather than plastic, because plastics may leach into coconut oil dues its solvency. Wolfe urges that the oil is raw, cold-pressed, and he advocates amber rather than clear jars. This is because butters and oils are light-sensitive and can be damaged by light.

So what about canola oil?

photo via mylot.com

by Francine

We've heard it's good; we've heard it's bad. We've seen it labelled as appropriate for 'medium to high heat' cooking, and we've read that it is not fit for human consumption.

OK, let's take a closer look. . .

The FDA includes canola oil on its GRAS list. This means--literally--"generally recognized as safe." But what you need to know about this list is that the wording means that no evidence or not enough facts have come up to counter that assumption. In other words, "innocent until proven guilty." items on the list have not undergone any scrutiny beyond that.

So what's the big deal? Well, those who rail against the oil point the finger at erucic acid. And rapeseed oil, from which canola oil is made, is apparently full of the stuff--at least many species of rapeseed oil. And according to nutritionists and other health professionals who are concerned with diet, an excess of erucic acid is quite harmful to the human body--as in toxic.

But don't make any decisions yet. . . The substance that is sold as canola oil in your local Whole Foods Market, for instance, is not made from the kind of species that is running rampant with the nasty acid. In fact, it was extracted from cultivars of rapeseed oil that were bred specifically to have low levels of erucic acid.

So what are you going to do? Well, our suggestion is to use it, but don't go crazy with it. It happens to be a convenient oil for cooking in high heat (as is coconut oil, which will be the subject of my next post) and the lightness of the oil is another benefit in cooking. It's essentially tasteless and light on cholesterol as well. 

And what, besides the convenience of being able to cook with it in high heat, does canola oil offer? Well, for one thing--omega 6 polyunsaturated fats, along with Omega 3 are essential to human health. The two essential fatty acids that the human body cannot produce are the omega-3 fatty acid and omega-6 fatty acid, which are important for brain development, immune system function and blood pressure regulation. But here's the rub. Omega 6 should be present in a ratio of 2-4 times more Omega 3 ratio. We get both fatty acids from foods including meat, poultry and eggs as well as nut and plant-based oils, i.e. canola and sunflower oils. And this is precisely where the problem arises. The American diet is slanted in the wrong direction re: this ratio. In fact, according to omega-9oils.com, the typical North American diet contains way too much Omega 6--as in 11-30 times more than Omega 3, contributing to the rise in inflammatory disorders in the U.S.--including asthma and cancer, along with dyslexia, hyperactivity, obesity, and other disorders. Including the all-too pervasive arteriosclerosis.

In summation, the proper balance between Omega 6 and 3 is what you're after and canola oil is a great oil to use for high heat (wok, for example) cooking. But "not all canola oil is created equal." As quoted in livestrong.com, Andrew Weil, MD, advocates buying canola oil that is organic and expeller-pressed. "The lower-cost products sold in supermarkets have often been extracted with chemical solvents or high-speed presses that generate heat," says Weil. "Both methods alter the oil's fatty acid chemistry in undesirable ways," which can lead to adverse side effects. The article also states that he warns that high levels of pesticides are used by canola oil producers, opening the way for possible tainting of the finished product.

Sources:
Global Healing Center
livestrong.com
omega-9oils.com
WebMD

Are You Lactose Intolerant?

photo via buildaroo.com

Well, if your body doesn't make enough lactase, then you probably are. Lactase is made by the small intestine. When lactose passes through your digestive system, lactase (an enzyme) is necessary for breaking down (digesting) the lactose. So if the lactase isn't there, or if there isn't enough of it--you get problems.

What kind of problems? Well, first of all--symptoms of lactose intolerance usually begin 30 minutes to 2 hours after you eat or drink milk products. Symptoms may include:

• Bloating
• Pain or cramps
• Gurgling or rumbling sounds in your belly
• Gas
• Loose stools or diarrhea 
• Throwing up

The best and easiest way to determine if you really are lactose-intolerant is simply to stop eating all dairy for a few days and see if these symptoms disappear. Then you can try adding small quantities of dairy back into your diet to see what your threshold is. 

If you determine that you are lactose-intolerant (and remember your physician is a good resource and should be consulted before making any major diet changes), then you need to find other sources of calcium. This is very easy. Calcium is found in numerous places. Here are just a few (and tofu is definitely one of them!):

• Broccoli, okra, kale, collards, and turnip greens
• Canned sardines, tuna, and salmon
• Calcium-fortified juices and cereals
• Calcium-fortified soy products such as soy milk, tofu, and soybeans
• Almonds

More information can be found here: WebMd, Mayo Clinic and PubMed Health.

Here's to your good health!

Going Ginger. . .

photo courtesy joyfulbelly.com

Ginger in slices, powdered, or however else you like it (I've taken the root and bitten off bites to prevent motion sickness on a trip to and from France and it works!)--is not only tasty, but extremely beneficial healthwise.

Take a look:

It helps eliminate congestion. So go right ahead and add a slice or two to your lemon toddy (half to a whole lemon squeezed and added to a cup of hot water and honey). Not only does it add yet another element of cold-fighting benefits, it also tastes great. The zing in ginger brings out the flavors of the lemon and honey.

According to this article in boost-immune-system-naturally.com, this amazing root is anti-bacterial (even killing salmonella), contains anti-inflammatory agents, combats chills and fevers, has been shown to fight some cancers (breast, ovarian, colorectal carcinoma) and a host of other disorders.

It lowers blood cholesterol levels, stimulates circulation, has natural blood-thinning properties, and is therapeutic in the treatment of high blood pressure. So do you think that this tasty food may just be a blessing as it pertains to heart disease and stroke?

It also helps relieve headaches, reduces severity of post chemotherapy nausea, supports good kidney health, helps with morning sickness, and even promotes menstrual regularity.

The above is just a sample of all the purported health benefits. You can read more about it on the website cited above as well as many other resources, including:  healthbenefitsofginger.com/ and whfoods.comwhfoods.com.

So what does ginger contain to be able to support so many aspects of our health? Well, it's high in potassium (which supports healthy blood pressure), it contains manganese (protects lining of heart, blood vessels), it helps assimilate calcium, and it contains iron, zinc, beta-carotene as well as vitamins A, C, E, and B-complex.

So next time you make a stir-fry, or broil salmon or chicken, or make a pot of tea, mash up some sweet potatoes, make a tasty and beneficial soup. . . add a bit of ginger (fresh is always best, but powdered is just fine) and know you're doing your body (and taste buds) good.

Jam-packed in macronutrients

photo via infiniteunknown.net

Soybeans are rich in nutrients. But have you ever heard of macronutrients? Since those in soybeans differ in some important ways from most other legumes, it's important to know what macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, then by now you've probably figured out that macronutrients are nutrients needed in large amounts. The three macronutrients are: Carbohydrates, proteins, and fats. As it turns out, soybeans are higher in both protein and fat than other beans and are relatively low in carbohydrate.

According to soyconnection.com, soybeans get about 35 to 38 % of their calories from protein compared to approximately 20 to 30 % in other legumes. That's pretty significant when you consider that legumes are known as a high source of protein anyway.  The aforementioned article also states that under guidelines adopted by the FDA and the World Health Organization for evaluating protein quality for children and adults, soy protein isolate receives a rating of 1, which is the highest possible score. To put it in perspective, the quality of soy protein is equal to that of meat and milk proteins, which everyone recognizes as top sources of protein. But many people don't want or can't from a health standpoint get their protein that way.

Approximately 40 % of the calories in soy come from fat; most legumes (with the exception of peanuts) contain between two and 14 % fat.  Now keep in mind that the fat in soybeans is primarily unsaturated. The polyunsaturated fat content of soybeans contains linolenic acid (7% of the total fat content), an omega-3 fatty acid. This is important, because omega-3 fatty acids may be essential nutrients for infants and they may also help to reduce risk of both heart disease and cancer.

The wonders of lemon

photo via bigoven.com

One friend of mine puts it on everything from broccoli to eggs. My daughter and I have been squeezing it on fish, salads, veggies and dips as long as I can remember. My yoga teacher told me that she’s been having it with warm water and honey as a beginning to her day and that she hasn’t had a cold in years.

A wonderful doctor told me many years ago--when I had a severe case of the flu for which I was nearly hospitalized--that one of the best things to decongest and clear the system is a lemon toddy--the juice of a whole lemon in hot water and honey. A folk remedy, she said, that along with many, many cloves of garlic in clear chicken broth, does wonders to combat colds, bronchial congestion, coughs, etc. So it looks like all of us are onto something. Intuitively, taste-wise, and good medicine-wise.

Most of us know lemons are full of vitamin C, which acts as an antioxidant in our bodies, but that’s not all. Lemons contain a host of beneficial properties, including one that actually increases peristalsis (the bowel pumping action that helps us eliminate waste). As a detoxifier, it’s powerful medicine--particularly for the liver. And for those of us who take statins (that includes red yeast rice, btw), this is of particular interest. The liver’s job in our bodies is to filter out toxins. Think of how important this is! But once this has taken place, where do those toxins go? They turn into free radicals, which are harmful to the liver. So there needs to be a counter-balance. That’s one of the reasons vitamin C is so important. One of its functions is to counter this free-radical activity.  Further, when food is not entirely digested, some of it makes it way to the bloodstream and subsequently the liver, which puts a strain on this important organ. Vitamin C helps prevent food from entering the bloodstream and it helps clean the liver from toxin build-up.

In researching this post, I discovered some fascinating things about lemons that perhaps you didn’t know either. Did you know, for instance, that in addition to vitamin C, lemons contain healthy doses of flavonoids, B-complex vitamins, calcium, copper, iron, magnesium, phosphorus, potassium, and fiber? Not to mention 22 anti-cancer compounds (according to an article on Care2) that includes limonene—“a naturally-occurring oil that slows or halts the growth of cancer tumors in animals.  Lemons also contain a substance called flavonol glycosides which stop cell division in cancer cells.”

These are only some of the health wonders of lemons. (Here's one of particular interest to diabetics: lemon lower blood sugar levels when they are high.) So start your day off with a lemon toddy and get inventive with all the ways you can add this wondrous food to your daily life. Here’s a start:

Next time you make a stir-fry (with tofu, of course), add a bit of lemon juice just before serving. In fact, throw in some thinly sliced slivers of lemon rind as well. Or, of you prefer, slice a whole lemon in several very thin slices and either add that to the stir-fry just before serving, or top your dish that way. The thing is, you can hardly go wrong with adding lemon. Bake, sautee, etc. Bon appetit!