Chives - A-K

by Francine

photo via redcook.net

My mom, who is Roumanian, but who moved to France when she was five and considers herself French, loves chives. In fact, she loves everything in the allium family, as do the French in general. I used to hate when she had onions, because as a child I hated them. And just like garlic--when someone is eating them and you're not--let's face it--their breath STINKS! I used to give her a hard time when I saw her eating her onion and sardine sandwiches, which of course now I realize are jam-packed with all kinds of amazing nutrition. Anyway, mom--if you happen to be reading this, know that I love you and have grown to appreciate many of what I used to consider less than appealing eating habits. (Although the raw ground beef topped with a raw egg is still in the same category it used to be--Ewwww!)

Interesting little tidbit about chives (particularly interesting if you are a gardener): Chives are beneficial to rose bushes, since they emit an odor which discourages aphids. I love this sort of thing as it pertains to growing. People into organic and biodynamic farming have devoted themselves to learning the natural ways to prevent "pests" and to work in harmony with plants and animals to grow healthily and bountifully.

As usual--when you eat fresh produce from the earth in the form of greens, roots, etc.(especially if it has been grown free of pesticides, sustainably, etc) --you're doing yourself a big favor. Not just in flavor, but in health benefits. And eating chives is no exception.  

Allium herbs were popular among the Egyptians, Greeks and Romans. The strong odor, so typical of these herbs, is due to a variety of sulfur compounds, such as alkyl sulfoxides and allyl sulfides. These are all reported to have beneficial effects on the circulatory, digestive and respiratory systems. 

I found these interesting attributes on nutrition-and-you.com and the vegetarian nutrition link listed below:

• Like in scallions, they contain more plant derived dietary fiber than fellow allium members like onions, shallots, leeks. . . etc. 100 g fresh leaves provide 2.5 g or 7% of daily-recommended levels of dietary fiber.
  
• Like other allium members, they too possess thio-sulfinites anti-oxidants. Thio-sufinites such as diallyl disulfide, diallyl trisulfide and allyl propyl disulfide convert to allicin by enzymatic reaction when its leaves disrupted (crushing, cutting etc). Laboratory studies show that allicin reduces cholesterol production by inhibiting HMG-CoA reductase enzyme in the liver cells. Further, it also found to have anti-bacterial, anti-viral, and anti-fungal activities.
  
• Allicin also decreases blood vessel stiffness by release of nitric oxide (NO); thereby bring reduction in the total blood pressure. It also blocks platelet clot formation and has fibrinolytic action in the blood vessels, which helps decrease overall risk of coronary artery disease (CAD), peripheral vascular diseases (PVD), and stroke.
  
• Chives have exceptionally more vitamin A than any other allium family member vegetables.100 g of fresh leaves contain 4353 IU of vitamin-A or 145% of daily recommended levels. In addition, their green leaves have other flavonoid phenolic anti-oxidants such as carotenes, zeaxanthin, and lutein. Together, they help body protect from lung and oral cavity cancers.
  
• They also have some other essential vitamins such as vitamin C and K. In fact, chives are one of the richest sources of vitamin K, slightly more than that of scallions. 100 g of fresh greens provide 212.7 µg or about 177% of daily recommended intake. Vitamin K has potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet helps limiting neuronal damage in the brain; thus, has established role in the treatment of Alzheimer's disease.
  
• Fresh chives are rich source of folates.100 g fresh leaves provide 105 µg or 26% of DRI of folates. Folic acid is essential for DNA synthesis and cell division. Adequate folate levels in the diet during pregnancy may help prevent neural tube defects in the newborn babies.
  
• Furthermore, the leaves are packed with other B-complex vitamins as well as some essential minerals such as copper, iron, manganese, zinc, and calcium. The leafy greens contain several vital vitamins such as pyridoxine, pantothenic acid, niacin, riboflavin, and thiamin in healthy proportions. 
  
  Population studies have shown that a higher intake of allium vegetables is associated with a reduced risk of several types of cancers. The organosulfur compounds they contain inhibit tumor growth and cell proliferation, and arrest the cell cycle in tumor cells. Allium vegetables, including chives, especially have a protective effect against both esophageal and stomach cancer as well as prostate cancer. The highest antioxidant activity in chives is observed in the leaves, which are also rich in flavonoids. 
  
  Like most herbs (dare I say all?) chives are best when fresh--more flavor, more nutrition. Personally I love sauteed tofu and use it as a base for so many meals. Try some tofu sprinkled generously with chopped chives. (Add a little cilantro while you're at it. . . Go crazy!)
  
  
  Resources:
  http://www.nutrition-and-you.com
  http://www.vegetarian-nutrition.info/herbs/chives.php
  
  

Cilantro- you do so much more than taste good!

by Francine

photo via food-strong.com

I continue to be amazed by the health benefits of herbs and spices. I used to think they were around as tasty and decorative additions to our culinary art. With summer, the taste of cilantro plays big in so many dishes and mixed drinks. The aromatic herb is well known and adored in Mexican, Middle Eastern, and Thai food, but who knew how healthy it is?! (Maybe they knew  knew all along, and that's one of the reasons they've been using it!. . . )

Cilantro has been effectively used to help remove toxins from the body. The chemical compounds in cilantro actually bind to the heavy metals, loosening them from the tissues, blood and organs. Cilantro's chemical compounds then help to transport these damaging substances out of the body through elimination. Does this sound a bit like natural magic? It actually is! (BTW- at your grocer's or farmers markets, cilantro is usually right next to Italian or the "ordinary" frizzy type parsley we're usually most familiar with. The only way to tell for sure--unless it's labelled--is to sniff it. That's when you'll recognize the inimitable aroma of cilantro.) 

Many claims have been made suggesting that cilantro could be one of nature's best chelation agents, particularly for individuals who have been exposed to heightened levels of mercury. Mercury excess is a common problem that may be the result of metallic teeth fillings or over-consumption of predatory fish (tuna, for instance).

Also, the rich qualities of cilantro oil have a powerfully positive effect on our inner digestive tract. The oils aid our digestive system in its production of digestive enzymes, acids and juices. The oil also helps to stimulate digestion through peristaltic motion.

The known benefits of cilantro are extensive, and researchers are discovering more every day. Currently, there are several well-known, well-documented benefits of organic cilantro. Here is a list I found on nutrition-and-you.com.

Cilantro Benefits:

• Powerful anti-inflammatory capacities that may help symptoms of arthritis
• Protective agents against bacterial infection from Salmonella in food products
• Acts to increase HDL cholesterol (the good kind), and reduces LDL cholesterol (the bad kind)
• Relief for stomach gas, prevention of flatulence and an overall digestive aid
• Wards off urinary tract infections
• Helps reduce feelings of nausea
• Eases hormonal mood swings associated with menstruation
• Has been shown to reduce menstrual cramping.
• Adds fiber to the digestive tract
• A source of iron, magnesium, and is helpful in fighting anemia
• Gives relief for diarrhea, especially if caused by microbial or fungal infections
• Helps promote healthy liver function.
• Reduces minor swelling
• Strong general antioxidant properties
• Disinfects and helps detoxify the body
• Stimulates the endocrine glands
• Helps with insulin secretion and lowers blood sugar
• Acts as a natural anti-septic and anti-fungal agent for skin disorders like fungal infections and eczema
• Contains immune-boosting properties
• Acts as an expectorant
• Helps ease conjunctivitis, as well as eye-aging, macular degeneration, and other stressors on the eyes.
• Jam-packed with Vitamin A, 100gms provides 225% of the recommended daily intake. Vitamin A helps protect the body from lung and oral cavity cancers.

Cilantro is also one of the richest herbal sources for vitamin K; it has a potentially important role in bone mass building and has been used in the treatment of Alzheimer's disease patients to limit neuronal damage in their brain.

Resources:

globalhealingcenter.com

nutrition-and-you.com

Have-a Avo-cado!

by Francine
 

photo via vegkitchen.com

Did you know that avocados are part of the fruit family? And specifically—the berry? Well, they are. And here’s an even more surprising fact--there are nearly 500 varieties of this creamy, delightful food.

According to whatscookinginamerica.com, avocadoes got their name from Spanish explorers who couldn't pronounce the Aztec word for the fruit, know as ahuacatl, "testicle," (because of its shape). The Spanish called it the aguacate, leading to the guacamole we know today.

And now researchers in Mexico are saying that avocado oil could be used to counteract the effects of diseases such as diabetes and hypertension. Avocado is already well known for its cholesterol-fighting properties but these research scientists are saying it contains antioxidants that protect cells from damage caused by environmental factors like radiation or air pollution. Good stuff, considering how delicious and versatile these wondrous fruits are.

Avocado's anti-inflammatory nutrients fall into five basic categories:

•                phytosterols, including beta-sitosterol, stigmasterol, and campesterol

•                carotenoid antioxidants, including lutein, neoxanthin, neochrome, chrysanthemaxanthin, beta-cryptoxanthin, zeaxanthin, violaxanthin , beta-carotene and alpha-carotene

•                other (non-carotenoid) antioxidants, including the flavonoids epicatechin and epigallocatechin 3-0-gallate, vitamins C and E, and the minerals manganese, selenium, and zinc

•                omega-3 fatty acids, in the form of alpha-linolenic acid (approximately 160 milligrams per cup of sliced avocado)

•                polyhydroxylated fatty alcohols (PSA)s

We know that heart health is improved by intake of oleic acid (the primary fatty acid in avocado) and by intake of omega-3 fatty acids (provided by avocado in the form of alpha-linolenic acid and in the amount of 160 milligrams per cup). Since elevated levels of homocysteine form a key risk factor for heart disease, and since B vitamins are very important for healthy regulation of homocysteine levels, avocado's significant amounts of vitamin B-6 and folic acid provide another channel of heart support.

The anti-cancer properties of avocado are related to its unusual mix of anti-inflammatory and antioxidant nutrients. That relationship is to be expected since cancer risk factors almost always include excessive inflammation (related to lack of anti-inflammatory nutrients) and oxidative stress (related to lack of antioxidants). 

Avocadoes are delicious plain, or with a dash of pepper, or just about anything you like. I know someone who likes to put ketchup on them. Maybe some lemon juice or salsa! Just cut one in half and spoon out the deliciously textured fruit. You can also mash and make a variety of mouth-watering guacamoles, or as part of creamy salad dressing (the texture creates the creamy texture of the salad dressing--w/o mayonnaise). Or you can cube or slice and mix into your salads.

Sources:

care2.com http://www.care2.com

http://www.whfoods.com

http://whatscookingamerica.net

avocado.org

Mix it up

photo via slashfood.com

by Francine

As the weather gets warmer/hotter, our desire to 'slave over a hot stove' usually lessens--especially if we've just returned from work and want to spend the evening relaxing outdoors, watching a good movie, gardening, or reading a great book (or maybe even vegging out in front of the tube. . . ). Salads are a great option anytime, but especially in hot weather. And the possibilities are essentially limitless. A fabulous salad of organic greens topped with grilled chicken or shrimp, or salmon  (unless you're a vegetarian) is always good. . . but those aren't the only options for a protein-packed meal--vegetarian or not!

An easy and tasty dinner salad can be put together in minutes with some tofu (and maybe some beans), as the protein partner to all those delightful veggies.

Now if you want to speed things up, get a package of flavored tofu. Either in a block or pasta form. You can of course also marinate your own, but obviously this takes longer. Another time-saver is to buy a box or bag of pre-washed organic lettuces. But even better would be to open the door to the backyard and go pick your greens fresh. Good for you if that's the case!

Suggested summer salad #1

Mixed greens
beets (steamed or roasted) -- blood purifier that helps in the building of red blood cells
red onion -- anti-inflammatory, Vit C, and fiber
garlic (about 2-3 cloves) -- cardio and cancer protective
celery  -good for blood pressure
snap peas --so delicious and great texture
tofu - your choice of flavor!
fresh corn (optional)
olives
Bell pepper -- antioxidant, anti-inflmmatory, Vit C
fresh herbs--like tarragon, oregano, and basil (or dried)
salt and pepper to taste (salt is not necessary, because the 'bite' is derived from the garlic, onion, and lemon juice)

Make a vinaigrette from olive oil, wine vinegar, mustard, and a bit of lemon. Remember to let the garlic (crushed or diced really fine) sit out for awhile before eating. This enhances the release of beneficial enzymes.




Resources:

organicauthority.com


whfoods.com

Go Quinoa

by Francine

photo via queensubewell.blogspot.com

Jam-packed with goodness and protein - from the tofu and the quinoa, this dish is sure to please. And you can add your creativity by customizing it differently each time you make it. (Which in itself is one of the supreme joys of cooking.) Make a large batch and store what's left in the refrigerator. Stays delicious for several days. In fact, the flavors blend and the overall experience is enhanced!

i cup quinoa, rinsed once or twice through a sieve 

2 cups chicken or vegetable broth (for the quinoa) or just plain water

about 3 or 4 cups of fresh spinach, chopped fine

a couple handfuls of parsley, chopped fine

2 to 4 cloves of garlic, minced fine (if you're like me--you'll want at least 4)

6 or so tbs of olive oil

juice of a whole lemon (or more--i.e. to taste)

i block of flavored tofu (i.e pesto, pepper, smoked, etc. )

2 or 3 Roma tomatoes

oregano (to taste)

basil (to taste)

black pepper

salsa (as hot as you like it)

onion (optional)

1 or 2 lemons

Make the quinoa (bring to a boil with 2 cups of liquid and then simmer for 20 minutes) and let it sit at room temperature. Chop the spinach and parsley together as fine as you can manage. Dice the tomatoes. If you use onion, chop it fine. Dice the tofu into small bites. 

Add all the ingredients to the quinoa and mix. Add the oil-lemon mixture and mix in. If it seems that there isn't enough to distribute generously throughout the mixture, add more oil, lemon, and garlic accordingly.

Serve with the salsa. 

In a small jar, add the oil, lemon juice, garlic, and herbs. Mix in vigorously. Dish out into pretty bowls or plates. Season with salsa to taste.

Live longer - with coffee

by Francine

From an article published on care2:

photo via wallpaperstock.com

"For 13 years, the AARP in conjunction with the National Institutes of Health followed the lives of over 400,000 healthy adults aged 50-71. During the course of the study, about 13 percent of the participants died. Coffee drinkers were less likely to be among that 13 percent of participants, with a direct link between the cups of coffee consumed in a day and a lower mortality risk. When broken down by the way participants had died, the pattern held true for all ailments with the exception of cancer."*

And in an article about the same study, published on style.lifegoesstrong.com is something else very interesting:  "Drinking two to three cups a day lowered the overall risk of death 10%, says the study, funded by the National Cancer Institute and AARP."

WebMD reports: "Coffee is a rich source of disease-fighting antioxidants. And studies have shown that it may reduce cavities, boost athletic performance, improve moods, and stop headaches  -- not to mention reduce the risk of type 2 diabetes, colon cancer, liver cancer, gall stones, cirrhosis of the liver, and Parkinson's diseases.
 
"The studies have shown that regular coffee drinkers can reduce their risk of Parkinson's disease by 80%, the risk of colon cancer by 25%, the risk of cirrhosis of the liver by 80%, and cut the risk of gallstones in half. In one study, people who drank 2 cups a day of decaf coffee had half the risk of rectal cancer, compared with tea or caffeinated coffee drinkers.

"The amount of coffee consumed in the studies has varied widely. But in the research into type 2 diabetes and liver cancer, the more you drink, the lower your risk appears to be."

Curious to know what's actually in coffee (besides that addictive flavor available in so many tasty versions)?

Here goes:

Well, for one thing--coffee beans contain antioxidants called quinines, which become more potent after roasting. It so happens they are hell on wheels when it comes to fighting disease. Now here's an interesting fact, according to the same article quoted above in WebMd. According to an American Chemical Society news release, coffee is the leading source of antioxidants in American diets -- but you need to keep in mind that this is at least partly because of how prevalent coffee is in American diets. . .

Quinines, along with magnesium (also found naturally in coffee), affect blood sugar levels and are believed to be associated with a lower risk of type 2 diabetes.

Coffee also contains trigonelline, an antibacterial compound that gives coffee its wonderful aroma and may be even help to prevent cavities.

 * In another article published by WebMD--specifically about the recent study: "Among women, coffee drinkers and non-drinkers were equally likely to die of cancer. Among men, there was only a slight connection between heavier coffee drinking and increased risk of dying from cancer."

Coffee is a pretty interesting drink, to be sure. And people have varied tolerances for the 'buzz' from the caffeine. My daughter, who is in her mid-twenties, can drink coffee before going to bed, and she claims it doesn't affect her sleep at all. Other people feel as if their eyes are popping out of their head after just one cup in the a.m.

BTW- in spite of the new supportive evidence to longevity associated with coffee, people susceptible to high blood pressure should exercise caution re: drinking even a cup. There is no doubt that caffeine can increase your blood pressure. Definitely something to discuss with your physician. And remember that caffeine isn't limited to coffee or green tea. It's found in many delicious things--namely chocolate and wine!

Lastly--when it comes to what is actually IN coffee--consider this. There are more than 1000 compounds in java. Amazing, right? And according to the WebMD article quoted above, "very little of them have been studied."

Bottoms up!


Sources:

care2.com

style.lifegoesstrong.com

WebMD.com
and WebMD.com

Tantalizing tarragon

by Francine

photo via oshims.com

It's amazing the variety of health benefits we get from herbs. As I read more about the wonders of these delicate green leafy plants that flavor our cooking and do such good to our bodies, I begin to understand why ancient cultures were so in awe and so respectful of herbalists, and why herbalists were viewed as belonging to a class all their own. And remember that those poor maligned witches were associated with wild herbs and cures. Amazing that people were so in fear of precisely what they needed to cure themselves. . .

Widely used in cooking, tarragon has a long history of medicinal use. The ancient Greeks chewed tarragon leaves to treat toothaches. The herb was used during the Middle Ages as an antidote for poisonous snakebites. Tarragon has also been used as a digestive aid, mild sedative, and as a heart disease prevention aid. It also has a long history of treating stomach cramps and promoting the appetite.

Tarragon is known to help fight off fatigue and calm the nerves. Tarragon promotes the production of bile by the liver, which aids in digestion and helps speed the process of eliminating toxic waste in the body. Tarragon offers healing properties for the stomach and liver. People with high blood pressure can use tarragon as a salt substitute. Tarragon is reputed to be a mild sedative and has been taken to aid sleep. Tarragon is extremely valuable in fighting intestinal worms.

Tarragon is commonly used as a flavoring for vinegar, pickles, relishes, prepared mustards, and sauces. Tarragon leaves have a sweet flavor similar to anise or licorice. The herb also blends well with other spices and herbs; particularly chervil, parsley, and chives. Tarragon complements fish, meat, chicken, tofu, soups and stews, and is frequently used in tomato and egg dishes.

Tarragon Tofu Prep: 5 min, Cook: 20 min.

• 1 lb. firm tofu, patted dry and cut into 1 inch slices (use Tofu Yu plain, pesto, or pepper tofu
• 1 cup crushed tomatoes (canned or fresh Roma tomatoes crushed)
• 1/2 tsp. tarragon, or 1-1/2 tsp. fresh, chopped (fresh if possible)
• 1/4 tsp. salt* (optional), or to taste (can also use small amount of crushed garlic which provides zing)
• 2 Tbs. olive or coconut oil

Preheat oven to 350°F. Arrange tofu in an oiled baking dish. Add tomatoes. Sprinkle with tarragon, salt (and/or garlic) and pepper to taste. Dot with oil and bake 20-25 minutes or until heated throughout.

*Remember--tarragon in itself is a salt substitute




Resources:
http://voices.yahoo.com/health-benefits-tarragon-127454.html
http://www.mealsforyou.com/cgi-bin/recipe?id.3378