Sweet, Sweet Sunday

Good Things Come in Small Packages

 

It’ must be true that small things do come in small packages.

And nutritionally, this is true about pumpkin seeds.

Having been used once to expel tapeworms and other intestinal parasites and then being an “official” remedy for parasites from 1863 until 1936. pumpkin seeds are a phenomenal health food and nutritional powerhouse that is delivered to your body in a very small package.

 

Calories...One-fourth of a cup of dried and shelled pumpkin seeds contains 180 calories.

 

Sugar…One fourth of a cup of dried and shelled pumpkin seeds contains 1.29 grams sugar.

 

Carbohydrates...One-fourth of a cup of dried and shelled pumpkin seeds contains 3.45 grams, which is 2%DV, of carbohydrates.

 

Fat…One-fourth of a cup of dried and shelled pumpkin seeds contains a total of  15.82 grams of fat.

 

Fiber…One-fourth of a cup of dried and shelled pumpkin seeds contains 6.5 grams fiber—including 1.94 grams dietary fiber, .27 grams soluble fiiber, and 1.66 grams insoluble fiber.

 

Protein…One-fourth of a cup of dried and shelled pumpkin seeds contains 20% DV protein, which is a whole lot for so little amount of calories.

Protein is important for helping build muscle and helping us feel full so that we won’t be so tempted to go out and binge on less healthy foods that are high in fat, sugar, salt, and calories.

 

Vitamins

One-fourth of a cup of dried and shelled pumpkin seeds

  • Vitamin B1…0.07 mg…6% DV
  • Vitamin B2…0.15 mg…13%
  • Vitamin B3…4.43 mg…30%
  • Vitamin B5…11%…0.57 mg…11%
  • Vitamin B6…8%…0.1 mg…8%
  • Vitamin B9….57 μg…14%
  • Vitamin C…6.5 mg…8%
  • Vitamin E…0.56 mg…4%

 

 

 

Minerals

Iron…One-fourth of a cup of dried and shelled pumpkin seeds provides 2.84 mg, which is 16% DV, of iron.

 

Zinc…One-fourth of a cup of dried and shelled pumpkin seeds provides 2.84 mg, which is 23% DV, of zinc.

Pumpkin seeds have always been recommended for those with zinc deficiency, In fact, many Americans do not get enough zinc in their daily diets because of  mineral-depleted soils, drug effects, plant-based diets, and other diets high in grain.

Zinc is important for…

  • prostate health
  • immunity
  • cell growth and division
  • sleep
  • mood
  • your senses of taste and smell
  • eye and skin health
  • insulin regulation
  • chronic fatigue
  • depression
  • acne
  • school performance in children

 

 

Minerals…

Pumpkin seeds are a great source of many other minerals also—such as phosphorus, magnesium, manganese, and copper.

One-fourth of a cup of dried and shelled pumpkin seeds

  • Manganese…1.47 mg…64% DV
  • Phosphorus…397.64 mg…57%
  • Copper…0.43 mg…48%
  • Magnesium…190.92 mg…45%

Magnesium is important for many things, such as…

  • maintaining high energy levels, proper cell function, proper heart function
  • assisting with bone and tooth formation
  • helping the circulatory system
  • helping the digestive system
  • controlling blood pressure
  • preventing sudden cardiac arrest, heart attack, and stroke

 

Pumpkin seeds offer many health benefits, including…

1.Pumpkin Seeds and Antioxidants…Pumpkin seeds contain a diverse variety of antioxidants that makes them unique in their ability yo offer antioxidant-related properties that are not widely found in food.

Pumpkin Seeds and Cancer…Pumpkin seeds contain many antioxidants ;and may lower your risk of getting cancer—such as breast  cancer and prostate cancer.

Pumpkin Seeds and Diabetes…Pumpkin seeds can help prevent and treat diabetes. Pumpkin seeds have been shown to help regulate insulin levels and prevent diabetes-related kidney problems.

Pumpkin Seeds and Prostate Health…Pumpkin seeds have been shown to be beneficial for maintaining prostate health.because of their high zinc content.

Pumpkin Seeds and Sleep…Pumpkin seeds contain high levels of  tryptophan, an amino acid that is converted into serotonin, and then melatonin. Eating pumpkin seeds a few hours before bed will help you get the melatonin and serotonin production that are so important in getting a good night’s sleep.

Pumpkin Seeds and Your Heart…Pumpkin seeds offer high levels of  healthy fats, antioxidants and fiber. These are all important for maintaining the health of your heart.

Pumpkin Seeds and Your Liver…Pumpkin seeds offer high levels of  healthy fats, antioxidants and fiber. These are not only important for maintaining the health of your heart, but also for maintaining the health of your heart and liver.

Pumpkin Seeds as Anti-Fungal/Antibacterial…Pumpkin seeds have been used for centuries to fight off bacteria and viruses.

Pumpkin Seeds as an Anti-Inflammatory…Pumpkin seeds serve as an anti-inflammatory and diuretic. This is especially important in treating arthritis and relieving bladder and prostate discomfort.

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Sweet, Sweet Sunday

Pumpkin…The Why?!

Pumpkin is not only a highly low-calorie, nutrient-dense food that is rich in vitamins and minerals, but also help you have a healthier complexion, healthier hair, and more energy.

So let’s take a look at the specific nutritional level of pumpkin and how eating more pumpkin could be beneficial for diabetics…

First, a few nutritional facts…

Beta-Carotene…Beta-carotene is a powerful antioxidant that gives orange vegetables and fruits their vibrant color. Beta-carotene is easily converted into vitamin A…which in turn triggers the creation of white blood cells that fight infection.

This is important because consuming foods that are rich in beta-carotene may reduce your risk of developing certain illnesses, such as

  • age-related macular degeneration
  • asthma
  • certain types of cancer, including prostate and colon cancer
  • degenerative damage to the eyes
  • diabetes
  • heart disease

Calories...One cup of cooked, boiled, or drained pumpkin without salt contains 49 calories.

Carbohydrates...One cup of cooked, boiled, or drained pumpkin without salt contains 12.01 grams of carbohydrates.

Cholesterol…One cup of cooked, boiled, or drained pumpkin without salt contains no cholesterol.

Fat…One cup of cooked, boiled, or drained pumpkin without salt contains 0.17 g of fat.

Fiber…One cup of cooked, boiled, or drained pumpkin without salt contains 2.7 g of fiber. Canned pumpkin provides over 7 grams of fiber.

Although the recommended daily fiber intake is between 25 and 30 grams, most Americans typically only get 15 grams of fiber per day.

Fiber is important for slowing the rate of sugar absorption into the blood and promoting regular bowel movements, and supporting the digestive system in general.

Protein…One cup of cooked, boiled, or drained pumpkin without salt contains
1.76 g of protein.

Vitamin A…One cup of cooked, boiled, or drained pumpkin without salt contains more than 200% of the recommended daily allowance (RDA) of vitamin A.

Vitamin C...One cup of cooked, boiled, or drained pumpkin without salt contains 19% of the RDA of vitamin C. Vitamin C is important for the immune system, especially important on days like today when the temperature is lunging from 85 degrees today to about 50 degrees tomorrow.

Other Nutrients…One cup of cooked, boiled, or drained pumpkin without salt contains 10% or more of the RDA of vitamin E, riboflavin, potassium, copper, and manganese… as well as at least 5% of thiamin, B-6, folate, pantothenic acid, niacin, iron, magnesium, and phosphorus.

Finally, what benefits do pumpkin, pumpkin oil, and pumpkin seeds have to offer type 2 diabetics?

Pumpkins can lower your risk of getting type 2 diabetes, and help control diabetes, because of the powerful effect that plant compounds found in both pumpkin seeds and pumpkin pulp have on the absorption of glucose into the tissues and intestines.

Not only that, pumpkin also helps balance levels of liver glucose.

In fact, these plant compounds found within the pumpkin seeds and pulp have such an impact on diabetes that there is research being done as to using them in anti-diabetic medication.

So now I am headed out the door and to the nearest Starbucks for a grande PSL with extra sugar…after all, pumpkin is healthy, right?

Sweet, Sweet Sunday

One Bad Apple Actually DOES Spoil the Entire Bunch

Okay, you’ve picked the very, very best apple out of the entire bin of apples to choose from…

Congratulations on a job well done…

 

But, wait…

Choosing the very best apple will not matter at all if you neglect to take care of it properly when you get it home.

So what exactly are you supposed to do with your apples?!

 

There are actually three options as to where/how you could store your apples…

  1. Cool, Dry, Dark Space…Perhaps the best way to store freshly picked apples for the  longest period of time would be to  wrap them in paper, place folded-side down in a single layer on a tray, and store in a cool, dark, dry place—somewhere between  32°F and 40°F.
  2. Refrigerator…Sprinkle your apples with water and then store them in a perforated plastic bag in the coldest area of the refrigerator, They should stay fresh for two or three weeks.
  3. Room Temperature….Apples can be stored at room temperature for a short period of time, but check  apples stored at room regularly, because apples stored at room temperature will ripen faster than if were stored in the refrigerator.

 

Now for a few more quick tips on storing apples…

—Do not allow the individual apples to touch, because it is actually an established fact that one bad apple actually does spoil the entire bunch.

 

Keep your apples away from other fruits and vegetables if storing them in the refrigerator. Apples produce and emit ethylene gas, a gas that causes fruits and vegetables stored anywhere near them to ripen and spoil more quickly.

Even though this interaction between apples and other produce is usually considered a bad thing, you can also take advantage of this fact if you do actually need to speed the ripening of other fruits,

In order to do this, place an apple, with the unripe fruit, in a paper bag. Seal and make a few slits in the bag. Allow the bag to stand at room temperature for 2 to 3 days

 

Finally, regardless of how your apples are being stored, check them quite frequently to see if any apples have begun to rot.

Because one bad apples spoils the entire bunch.

Sweet, Sweet Sunday

Sorry, Paula Dean…But…

Now that our family is having to change our eating habits and stop cooking like the Southern Baptists from the deepest of the Deep South, all in the name of middle age and type 2 diabetes, are we to live the rest of our lives totally without the Trinity of Deep Southern Cooking—cream cheese, powdered sugar, and butter?!

 

So not happening!!!

Nothing makes my husband smile nearly as much as a Sour Cream Pound Cake fresh out of the oven.

But we have been trying to limit how many caloriess and how much added sugars and saturated fat we consume since becoming more health-conscientious.

Thankfully there are a few suggestions out there that will make your baking supposedly healthier, while keeping it delicious…techniques that will help cut heart-harming fats, refined sugars, and empty calories.

So just in time for the upcoming holiday season, and in time to start completing this year’s Christmas Notebook, here are some ideas…

 

But first, the recipe for Sout Cream Pound Cake, the one and only recipe that I have actually memorized after my thirty-plus years of having my own kitchen, not to mention my very own KitchenAid miser.

Three cups of sugar, six eggs, one cup of sour cream…perhaps a type 2 diabetic from the Deep South’s greatest temptation ever…

 

IMG_4860

Sour Cream Pound Cake

  • 3C flour
  • 1 tsp vanilla
  • 6 eggs
  • 1/2tsp baking soda
  • 1C sour cream
  • 3C sugar
  • 2C butter

Preheat oven to 350 °F….Cream the butter and sugar together…Add sour cream…Sift the baking soda and flour together…Add to the creamed mixture alternating with eggs, beating in each egg 1 at a time…Add vanilla…Pour the mixture into a greased and floured loaf pan…Bake for 1 hour.

Now taking all of the ingredients in this cake, let’s see if and how we can hopefully make this cake a little less deadly, while keeping it delicious…

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Flout

Time and time again, I have read to simply replace the white flour called for in a recipe with the same amount of whole wheat flour. While whole wheat flour is not as heavily refined and processed as regular white flour, I just don’t want to end up with a sour cream pound cake that tastes like rye bread.

Honestly, I don’t even know that I could replace up to half, or even a spoonful of the all-purpose flour in this recipe with whole-grain flour, That almost sounds like the ultimate kitchen sin.

If you are willing to start using whole grain flours instead of white flour, try first substituting whole gtrain flour for only half of the flour originally called for in the recipe.

Another option is to try  experimenting with flours that are a little more our of the ordinary—such as chickpea or almond flour.

But perhaps the best way to reduce the amount of fat in baking recipes is to use high-quality, low-gluten flour—whole wheat, oat, brown rice––such as King Arthur Brand.

IMG_4894

Sugar…So many baked goods contain completely and entirely way too much sugar in the first place. So as a general rule, you can typically go ahead and reduce the amount of sugar called for in a given recipe by about 25% right out of the bat.

Two other options to help reduce the amount and impact of sugar in your baked goods would be to…

Increasing the amount of other spices—such as ginger, cinnamon and nutmeg—to make up for any sugar that you may be taking out of the recipe will often allow the finished product to still taste good.

Try other sweetener alternatives—such as honey, maple syrup, agave, coconut sugar, pitted dates, or molasses.

 

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Butter…A few substitutes for the “bad fats” often called for in recipes—such as butter, stick margarine, and shortening—would include

  1. Canola oil or any other type of “heart-healthy oil”
  2. Greek yogurt
  3. Ground flax seeds
  4. Ground nuts
  5. Low-fat sour cream
  6.  Prepared all natural nut butters

 

IMG_4859
Egg

Eggs…As far as eggs go, try one of the following ideas…

  1. Replace one whole egg in any given recipe with ¼C zero-fat, zero-cholesterol egg product substitute, such as ConAgra’s Egg Beaters.
  2. Use two egg yolks instead of one complete egg.

 

Sweet, Sweet Sunday

Method to My Madness

Okay, I said that we were going to finish the entire Raw Foods Pyramid one tier at a time, but when you start imagining that your bedsheets are great big leaves of cabbage and start dreaming of Swiss chard and bok choy, you know that you really must take a break.
So instead of simply talking about the “How of Bok Choy,” I thought that it might be more worthwhile to talk about the different cooking methods and then use bok choy as the key ingredient using each of these methods.

 

I remember when I first got married, everything you know how to cook contained tomato sauce, ground beef, and pasta…you knew umpteen thousand different variations of this theme.

 

Next you moved onto baked chicken with its umpteen thousands different variations.
But now even after thirty-three years of enjoying, or at least having, my own kitchen, I still don’t feel like I have become the next contestant on any competition held by Food Network.

 

 

Instead of becoming the next Top Chef or upgrading to a commercial-grade kitchen, I would rather focus on learning to use basic cooking techniques to prepare healthy food for myt family—using the healthiest mtethod for each specific food that will capture the flavor of that food and retain the nutrients in foods, without adding excessive amounts of fat or salt.

Even though I have been talking about the Raw Foods pyramid, I still have a family to feed, a family that loves and expects cooked food at every meal and would never fully embrace the Raw Foods lifestyle.

 

But if you’re not willing to completely change to a Raw Foods diet, perhaps the next best thing would be to learn how various cooking methods affect the nutritional content of their foods.

So in this next series of posts, let’s check out the different cooking methods and when would be the best time to use which.

 

Sweet, Sweet Sunday

Bok Choy…The Why?!

1. The Serving Size…The first thing to consider when starting to weed out your pantry or fridge in the game called “What Not to Eat” is the “Serving Size.”

Serving Size cannot be ignored…sad, but true…

Knowing all of the nutritional value in the Serving Size given on the actual package does not do a bit of good if you’re not actually eating the size that they supposedly tell you that you’re supposed to be eating. If you eat the whole entire box of Cap’N Crunch cereal, you have obviously eaten way more calories than the number of calories that they had expected you to have eaten. And not only have you eaten way more calories, you have also jacked up all those other supposedly important nutrient numbers also…

The nutritional value of bok choy here is based on a serving size of 1/2C.

2. Calories...Calories provide a measure of how much energy you get from a serving of this food. Needless to say, far too many Americans consume way more calories than they could ever actually need. Yet they hardly ever even come close to meeting the “official” recommended intakes for the many different nutrients that our bodies need.

As a general reference for looking at calorie content when looking at a Nutrition Facts label, remember that…Any food item containing somewhere around forty calories is considered to be a low-calorie food item…Any food item containing somewhere around a hundred calories is considered to be “average” or moderate…Any food item containing four hundred calories or more is considered a high-calorie food item.

One-half cup of bok choy contains 13 calories.

3. “Limit These” Nutrients...The next section of the nutrition label details the specific nutrients contained in the food item.

The actual specific nutrients listed first are those nutrients that all of us generally eat in adequate amounts. These are shown as a percentage, showing what percentage of the amount of the recommended nutrients that food item contributes to your daily diet.
The nutrients included in this section are carbohydrates, fat, protein, cholesterol, sodium, and sugar.

  • a,  Carbohydrates…One-half cup serving of bok choy contains two grams of carbohydrates.
  • b. Fats…No daily recommendation has been formally established by the FDA at this point, so your main goal is to limit “bad” fats and get enough “good” fats…Bok choy contains absolutely zero fat.
  • c. Protein…Unless a food item makes a claim regarding its protein content—such as being “high in protein” or is marketed specifically for infants and children under four years old, this nutrient is often now shown. This is not a big deal because studies show that most of us actually do get enough protein in our diets already.
  • d. Sugar…No set-in-stone daily value has actually been established for sugar either, but obviously it’s important to limit the amount of sugar you consume each day.
    The amount of sugar shown will include both any naturally-occurring sugar and those sugars actually added to a food or drink. Check the ingredient list for specifics on added sugars…

 

 

4. “Get Enough of These” Nutrients…The nutrients listed next are those nutrients that hardly any of us generally eat in adequate amounts. These nutrients include fiber, vitamins,

a. Fiber…Fiber helps keep the digestive system running smoothly—bulking up stools, ensuring the smooth passage of food through the intestinal tract, stimulating gastric and digestive juices so nutrients are absorbed in the most efficient and rapid way, promoting healthy bowel function, and reducing the symptoms from conditions like constipation and diarrhea.

The recommended daily amount of fiber that each of us should be eating each day is 25 grams.

Bok choy provides one gram, or 4%DV of dietary fiber.

 

 

b.  Vitamins…Bok choy contains about half of your daily requirement for saeveral different nutrients—including vitamin A, vitamin C, vitamin K, and vitamin B6.

Vitamin B is important for helping to fight and avoid diseases and infections. For example, pregnant women can avoid the nausea and queasiness of morning sickness by making sure that they get enough Vitamin B6.

  • Vitamin A…89%…essential for a properly functioning immune system.
  • Vitamin B1…(Thiamine)…3%
  • Vitamin B2)…Riboflavin…6%
  • Vitamin B3…Niacinn…3%
  • Vitamin B5…Pantothenic acid…2%
    Vitamin B6…15%
    Vitamin B9…Folate —prevents certain birth defects like spinal bifida and neural tube defects….may also help prevent strokes….17%
  • Vitamin C…75%…vitamin C is an antioxidant that shields the body from free radicals.
  • Vitamin K…..44%…Vitamin K helps with blood clotting and maintaining strong bones and teeth.
  • prevents vitamin K deficiency-related bleeding (VKDB), a bleeding disorder caused by a deficiency in vitamin K that is sometimes seen in newborn babies whose mothers have not taken in enough vitamin K while they were pregnant.

 

 

c.  Minerals…

  • Calcium…11%…The recommended daily value for calcium is 1,000mg.
  • Copper…Copper helps strengthen your bone density and your blood vessels, helps keep your nerves healthy, and boosts your immune system.
  • Iron..6%…A diet low in iron can make you feel tired and have little or no energy. The RDA for iron is…13.7–15.1 mg/day in children aged 2–11 years…16.3 mg/day in children and teens aged 12–19 years…19.3–20.5 mg/day in men…17.0–18.9 mg/day in women older than 19
  • Magnesium…5%
    Manganese…8%
  • Potassium…5%…essential for healthy muscle and nerve function, strengthening your bone density, helping relax your blood vessels and arteries and reducing your risk of circulatory problems—such as blood clotting, heart attacks, hypertension, high blood pressure, strokes.
  • Sodium…4%
Sweet, Sweet Sunday

Beet Green, Almond, and Cranberry Salad…(Beet Greens—The How)

There are several ways that beet greens can be prepared, but right now let’s take a look at the following four…

  1. Salad
  2. Saute
  3. Soups and Stews
  4. Lasagna and Pasta Dishes

 

 

Salad…Enjoy beet greens by themselves as a salad or with other leafy vegetables.

 

Beet Green, Almond, and Cranberry Salad

1 tablespoon butter
3/4 cup almonds, blanched and slivered
1 pound spinach, rinsed and torn into bite-size pieces
2 tablespoons toasted sesame seeds
1 tablespoon poppy seeds
1/2 cup white sugar
2 teaspoons minced onion
1/4 teaspoon paprika
1/4 cup white wine vinegar
1/4 cup cider vinegar
1/2 cup vegetable oil
1 cup dried cranberries

 

  1. Toast the almonds…Melt butter over medium heat in a medium saucepan.  Toast almonds lightly in butter,
  2. Make the dressing…Whisk together all remaining ingredients.
  3. Assemble the salad…Combine the toasted almonds, salad dressing, and beet greens, and cranberries just before serving.

 

 

Saute…Another option would be to sauté the beet greens  with onions—and assuming that you are not from the Deep South and absolutely refuse to give up the almighty bacon—bacon…

 

Beet Green, Onion, and Bacon Saute

  • 1 pound beet greens
  • 1 strip of thick cut bacon
  • 1/4 cup chopped onion
  • 1 large minced garlic clove
  • 3/4 cup of water
  • 1 Tbsp granulated sugar
  • 1/4 teaspoon crushed red pepper flakes
  • .3 Tbsp of cider vinegar

1.Prepare the beet greens…Rinse the leaves under cold running water. Do not soak the leaves in the water as water-soluble nutrients will leach into the water. Cutt leaves off at the stem where the leafy portion end. Cut into ½” slices. Set aside.

2.  Cook the “other stuff”…Sauté the bacon, onions, and garlic in a large skillet over medium heat 5 to 7 minutes, stirring occasionally. Add water to the hot pan, stirring to loosen any particles from bottom of pan. Stir in sugar, vinegar, and red pepper flakes. Bring mixture to a boil.

3. Add the beet greens…Add the beet greens gently into the onion mixture. Cover. Simmer ten minutes, or until the greens are tender.

 

 

 

A third option in using your beet greens is to make a soup or stew such as this one…

 

Beet Green and Vegetable Soup

  • 2Tbsp butter
    1 bunch spring onions, chopped
    1 leek, sliced
    2 small sticks celery, sliced
    1 small potato, peeled and diced
    ½ tsp pepper
  • 1lC chicken or vegetable stock
  • 1-1/2C beet greens
  • 1-1/4C sour cream

1.Cook the vegetables…Cook the spring onions, leek, celery and potato in butter. Cover with lid, Wait ten minutes, stirring a couple of times.

2,  Add the stock…Pour in the stock. Cook 15 minutes.

3,  Add the spinach…Add the spinach. Cook for a couple of minutes until wilted.

4,  Blend together…Use a hand blender to make a smooth soup. Stir in the sour cream. Reheat. Serve.

Sweet, Sweet Sunday

Beet Greens…The What Now?

(Dusclaimer…Okay, normally at this point I would be explaining HOW to use a particular food items on the Raw Foods Pyramid. This morning I have had a little bit of a time ctunch because the “resident four year old” has been begging me to go back into his room and sleep with him for the last hour…Sad but true, the “resident four year old” still sleeps with his grandmother…hopefully he won’t do that by the time he gets to college)…

 

 

So how do you know which beets, and obviously the greens that are attached to these beets, to buy?

1. The Beet Root…Things to look for…

  • Defects…Make sure that your beet roots are not cracked, soft, bruised, shriveled, or look very dry.
  • Organic…Buying product that is certified organically grown will decrease your likelihood of being exposued to contaminants such as pesticides and heavy metals. Look for produce that shows the USDA organic logo.
  • Scales…Beets with round, scaly areas around the top surface will be tough, fibrous, and strongly flavored.
  • Smaller beet roots…Choose smaller beet roots that are not more than 2-1/2″ in diameter. Anything larger than that will probably be tough and have a woody core.
  • Texture…The actual beets should appear crisp, not wilted or slimy.

2, The Beet Greens…The beet greens should appear fresh, tender, and have a lively green color.

 

 

What do you do with the beets/beet greens when you do get them home?

  • Cut  most of the green parts from the actual beets.
  • Place the unwashed greens in a plastic bag, searate from the actual beets.
  • Squeeze as much of the air out of the bag as possible before closing and placing in the refrigerator.
  • Your beet greens should stay fresh for about four days.

 

 

Why do certain foods need to be refrigerated?

Refrigerating produce will maintain the nutritional value of nutrients that are highly susceptible to heat—such as Vitamin C, vitamin B6, and carotenoids—from being depleted by the following four factors…

  1. Exposure to air
  2. Exposure to heat
  3. Exposure to light
  4. Length of time in storage

 

 

So in light of the fact that I have 1:45 remaining on my timer for the time that I devote to blogging each morning, lhere are a few ways to think about using that I hope to cover in my next post…

 

  1. Salad
  2. Saute
  3. Soups and Stews
  4. Lasagna and Pasta Dishes
Sweet, Sweet Sunday

Beet Greens…The What?

The second type of leafy green that you might consider adding to your diet if you are changing your lifestyle to a Raw Foods Diet or have recently been diagnosed as having type 2 diabetes…such as my husband has, which is why I even know that you can eat beet green right now…

Beets, and obviously beet greens which are attached to the beets, have been grown in the Mediterranean region as far back as 2,000 BC, Eventually beet cultivation spread to Babylonia in the 8th century, then to China around 850 A.D.

Today beets and beet greens are used in many different cuisines worldwide—including Northern Africa and Asian menus.

There are basically three different categories of beets…

1.  Table Beets,,,These are grown for people to actually eat at the table,..(go figure)

2. Sugar Beets…These are grown in order to make beet sugar.

3. Fodder Beets…These are grow for specifically to feed animals.

Sugar beets are the beets that are most readily available.

About 30 million tons of sugar beets are grown and harvested in the U.S. each year.

Over 12,500,000 acres of sugar beets are planted on a global basis each year…1,250,000 of these acres planted here in the United States.

Minnesota, North Dakota, and Idaho are the states that produce the most beets in general.

On a global scale, the Russian Federation, France, United States, and Germany are among the leading sugar beet producers.

Even though people can actually eat both table beets and sugar beets, sugar beets have probably been genetically engineered.

Yet table beets are much harder to find. In fact, only 700 acres are planted in the United States each year.

The leaves of all varieties of table beets are green…and are also edible.

But the veins of the leaves do depend on the color of the beet root. For example, beet greens from yellow beets will have bright yellow veins, whereas beet greens from red beets will have rich red veins, and beet greens from white beets will have distinct white veins.

As far as taste, texture, and appearance, beet greens are very similar to Swiss chard, another member of  the same plant family.

Okay, so now that we know what beet greens are…why should we consider adding them to our diets…and how do you cook them?

That’s the next step in this journey…so keep reading…

Sweet, Sweet Sunday

Arugula—The Why?

Okay, so now that we know what “arugula” is, and the fact that it was once considered an “aphrodisiac,”…why should the over-fifty crowd be adding more aphrodisiacal argula to our diets?

Given the fact that all “Leafy Greens” are a good source of vitamins, folate, calcium, magnesium, carotenoids, minerals—such as potassium, manganese, iron, and calcium—, antioxidants, and phytochemicals…all the A’s, B’s, and C’s of general nutrition that so many of us are not even aware that we need and why we need them…why choose arugula?

Arugula and the “Food Label“…Let’s first look at the nutritional value of 1/2C arugula…

  • Calories…25
  • Calories from Fat…6
  • Total Fat…1 g…1%
  • Cholesterol…0 mg…0%
  • Sodium…27 mg…1%
  • Total Carbohydrates…4 g…1%
  • Dietary Fiber…1.6 g…6%
  • Sugar…2.1 g
  • Protein…2.6 g
  • Vitamin A…47%
  • Vitamin C…25%
  • Calcium…16%
  • Iron…8%

Agugula and the ANDI…0One of the terms that I have learned at this phase of my journey is “nutritarian.”

A “nutritarian” is a person who chooses what he or she eats based on what foods have the highest ratio of micronutrients per calorie….a person who adopts a longevity-promoting, nutrient dense, plant-rich eating style.

This term was coined by Dr. Fuhrman. Furhman is a board-certified family physician, six-time New York Times bestselling author, and internationally recognized expert on nutrition and natural healing, Fuhrman specializes in preventing and reversing disease through nutritional methods.

Fuhrman created a scale known as the Aggregate Nutrient Density Index that shows the nutritional density of many common foods based on 34 important nutrients, including…

  • fiber
  • calcium
  • iron
  • magnesium
  • phosphorus
  • potassium
  • zinc
  • copper
  • manganese
  • selenium
  • vitamin A
  • beta carotene
  • alpha carotene
  • lycopene
  • lutein
  • zeaxanthin
  • vitamin E
  • vitamin C
  • thiamin
  • riboflavin
  • niacin
  • pantothenic acid
  • vitamin B6
  • folate
  • vitamin B12
  • choline
  • vitamin K
  • phytosterols
  • glucosinolates
  • angiogenesis inhibitors
  • organosulfides
  • aromatase inhibitors
  • resistant starch
  • resveratrol
  • ORAC  (Oxygen Radical Absorbance Capacity), a measurement of the antioxidant capacity of that particular food.

Nutritarians can use the ANDI Scores to compare foods and see which foods are the most health-promoting and nutrient dense.

The foods included in this index are given a score of 1-1000, with 1 being the lowest and 1000 being the highest.

Leafy green vegetables in general score the highest on this index.

Arugula has an ANDI score of 604.

Arugula and Potassium…Two cups of arugula contain about 150mg of potassium, roughly 3% percent of the 4,700 mg of the potassium recommended for healthy adults. Although arugula isn’t a top source of potassium, it does boost your intake of the nutrient.

Arugula and Calcium…Two cups of arugula contain 6%DV of calcium.

Arugula and Flavonoids...The “flavonoids” in arugula have been shown to have anti-cancer — as well as anti-inflammatory and anti-diabetic properties.

Arugula and Folate…Two cups of arugula contain 10%DV of folate, the natural form of folic acid. Folate is important during pregnancy because it helps prevent birth defects and also important for lowering your risk of heart disease.

Arugula and Vitamin K…Not getting enough vitamin K in your diet increases your risk of fracturing a bone because vitamin K keeps your bones healthy by improving calcium absorption and reducing urinary excretion of calcium.

Arugula and Antioxidants…Arugula contain certain antioxidants, more specifically alpha-lipoic acid. This acid has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

Arugula and Calcium…Arugula is a surprisingly good source of calcium—it has more of this bone-builder than the other greens on this list.

Arugula and Nitrates…The nitrates found in arugula are believed to enhance exercise tolerance during long-term endurance exercise. These nitrates also can be beneficial to people with cardiovascular, respiratory, or metabolic diseases who find the activities of daily life are physically difficult because of lack of oxygen.

Arugula and Vitamin A...Two cups of arugula contains 19%DVof vitamin A. This is important for helping you have good vision, particularly at night or in low light environments.

Arugula and Magnesium…Two cups of arugula contain 5%DV of magnesium.

Arugula and Copper….The copper found in arugula increases your immunity to disease because it createa white blood cells.

Arugula and Vitamin C….Vitamin C is one of the best defenses for your body to seek out dangerous, inflammatory free radicals and eliminate them from your body before they can cause real damage, helps prevent cancer, and maintain good health.

Arugula and Phytochemicals…Arugula contains large quantities of phytochemicalssuch as thiocyanates, sulforaphane, or indoles —that inhibit the activity of cancer-causing cells and lowers your risk of getting certain types of cancer—such as prostate, breast, cervical, colon, and ovarian cancers.

Arugula and Folates…Arugula is rich in folic acid, a fact that is important to pregnant women who want to decrease the risk of their babies being born with certain mental defects.

Arugula and Vitamin B…Aarugula contains all eight of the B-Complex vitamins. These viramins are important participantes in cell function—including energy production, fat synthesis, and the production of red blood cells.

Arugula and Carotenoids...,Arugula is a well-known source of carotenoids, naturally occurring pigments that improve your ability to see properly and slows down the process of macular degeneration.

 

 

Health Benefits…Finally let’s read through a list of the health benefits of earing arugula. Adding arugula to your diet is an important step in…

  • keeping the mind clear and focused
  • preventing cancer
  • controlling blood pressure
  • reducing the amount of oxygen needed during exercise
  • enhancing athletic performance
  • helping reduce blood pressure
  • improving blood flow to your muscles so that they can work more efficiently, especially when exercising
  • helping you achieve or maintain a healthy body weight
  • keeping your eyes healthy
  • helping prevent age-related macular degeneration, the leading cause of blindness among older adults
  • normalizing and controlling blood pressure levels
  • lowering your risk of having a heart attack or stroke
  • helping reduce the risk of colorectal and lung cancers
  • slowing the progression of cancer.
  • decreasomg the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
  • improving your immune system
  • decreasing your odds of getting simple illnesses such as the common cold