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Mandarinquats:  The Citrus You Haven't Heard Of

1/28/2015

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I must confess when I first heard of a mandarinquat, I was befuddled.  Fruit has always been my personal favorite.  But a mandarinquat—what is it?  As the name suggests, it is a cross of a mandarin and a kumquat.  It is also referred to as an Indio mandarinquat because it originated in the 1970s in Indio, CA near UCLA.  One reason that many of us haven’t heard of them is because of their limited production.  They are typically found at specialty produce markets and farmer’s markets between January and March. 

A mandarinquat is about double in size to a kumquat with a round shape that then tapers at its neck.  The peel is thin and deep orange with a sweet aroma.  Unlike most citrus, the peel is edible with a sweet flavor that is then balanced by the tart tang of the mandarinquat’s flesh.  Be aware that mandarinquats are loaded with seeds so eating them whole may not be a satisfying experience. 

Mandarinquats are rich in vitamin C just like their parent fruits, mandarins and kumquats.  They are low in calories and have many similar nutrients found in mandarins.  For more about mandarins, click here.  The vitamin C in mandarinquats acts as a powerful antioxidant neutralizing harmful free radicals that are produced in metabolic processes and environmental factors.  Vitamin C also supports collagen production and wound healing.  The high levels of vitamin C help mitigate neurodegenerative diseases, arthritis and may possess anti-cancer properties.  In addition, research has shown the benefits of added vitamin C in reducing the length of colds and illnesses, particularly important during this time of year. 

Mandarinquats, like kumquats, are a good source of dietary fiber due to the edible nature of their peels.  They possess both soluble and insoluble fiber, which has been shown to have beneficial effects in lowering cholesterol.  Furthermore, these fibers aid in digestion by moving waste through the digestive tract to be excreted.  Lastly, dietary fiber helps to create satiety resulting in consuming less food and calories.  The perfect recipe for weight loss!  For more about dietary fiber, click here. 

As with all the orange-colored fruits and vegetables, mandarinquats are high in the flavonoid antioxidants, namely beta-carotene, lutein, and zeaxanthin.  These antioxidants are beneficial by reducing the harmful free radicals.  Because mandarinquats are eaten with their peels, the essential oils located just under the skin are consumed.  One of these oils is d-limonene that gives citrus the unique aroma that is so enticing.  D-limonone has been shown to have anti-cancer properties, specifically increasing the level of liver enzymes needed for detoxification of carcinogens.  A 2012 study published in Life Sciences stated that d-limonene might help ward off colon cancer by causing the cell death of cancer cells, also called apoptosis. D-limonene has also been linked to protecting against breast cancer.  D-limonene is part of the plant’s defense mechanism to protect the fruit from insects and other environmental factors.  These same mechanisms are transferred when we consume the peel.  Other effects of d-limonene include:

·      Reducing one’s appetite, thus helping with weight loss

·      Improving overall metabolism

·      Calming anxiety

·      Acting as a natural sleep aid by overcoming insomnia

·      Lowering symptoms of heartburn and GERD by neutralizing the gastric acid and promoting the normal contraction of the digestive tract muscles

·      Aiding in removal of unnecessary cholesterol resulting in improved cholesterol numbers as well as lowering the incidence of cholesterol-related gallstones

·      Neutralizing harmful bacteria in the gut due to its anti-pathogenic abilities

·      Helping treat bronchitis

Mandarinquats will keep refrigerated for up to two weeks.  Remember to eat them with the peel to balance the tartness of the fruit.  They are usually not eaten whole, but rather used in making marmalades, marinades, syrups or preserves.  Sliced, they also pair well with chicken, pork, fennel, aged cheeses and salads.  To try a salad with mandarinquats, click here and substitute sliced mandarinquats for the tangerines.  Happy experimenting!

Try this hybrid marvel and obtain its health benefits in its short-lived season.

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Mighty King Kale

1/14/2015

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Maybe improved health was one of your New Year’s resolutions.  Incorporating superfoods into your diet is an easy way to positively impact your health.  Superfoods are nutrient dense foods packed with vitamins, minerals and antioxidants that have been associated with reducing one's risk for certain conditions or diseases such as cardiovascular disease, some forms of cancer, rheumatoid arthritis and diabetes.  Kale has made a resurgence as one of the foods jam-packed with nutrients.  The ancient Greeks and Romans appreciated it for its health-promoting properties--now we do too.

Kale is a member of the cabbage or Brassica family that includes broccoli, cauliflower, Brussel sprouts and of course, cabbage.  It is mainly grown in the fall and winter because the cool weather with a light frost is required to bring out its sweet flavor.  The most common varieties of kale are curly kale, Red Russian kale, and lacinato kale.  Let's delve into lacinato kale although the health benefits are similar amongst the different varieties.

Lacinato kale is also called Tuscan kale or cavalonero.  This variety was discovered in Italy in the late 19th century.  It is very popular in the northern parts of Italy and is a staple in Italian cooking.  Tuscan kale appears different from other kale varieties in that it has long, wavy blue-green leaves with a wrinkled leaf surface.  Lacinato kale has a slightly sweeter taste than the more common curly kale. 

The long list of vitamins, minerals and phytochemicals found in kale explains its multitude of health-supporting benefits.  As with other leafy greens, it is very low in calories.  One cup of kale only has 35 calories, 5% of the daily value (DV) of fiber and 4% of the DV of protein.  In fact, the protein found in kale contains all 9 essential amino acids and 9 non-essential amino acids.  Amino acids are the constituents of proteins that the body rearranges to build new proteins.  Essential amino acids are ones that must be obtained from our diet; non-essential amino acids are ones that the body can produce on its own.  For more on the importance of protein in the body, click here.  Kale is also one of the few vegetables that has a higher value of omega 3 fatty acids than omega 6 fatty acids improving our omega 3 to 6 ratio that promotes better health. 

Kale is rich in vitamin A--one cup has 206% of the DV.  Vitamin A is a fat-soluble vitamin that is required for keeping the mucus membranes healthy, supporting skin health and maintaining good vision.  Vitamin A-rich foods may also provide protection from lung and oral cancers since vitamin A is supporting these mucus membranes.  Keeping these membranes and cells healthy at this time of year is especially important given all the cold and flu bugs roaming around.  Vitamin A is a key nutrient for eye health and has been shown to be beneficial in reducing the incidence of macular degeneration.  It also enhances the ability of the immune system to fight off infections.  For more about vitamin A, click here. 

Continuing along in the alphabet of nutrients, one cup of kale has 134% of the DV of vitamin C.  To maximize the vitamin C found in kale, it is best to eat it raw or lightly steamed.  Boiling foods with vitamin C will result in its deactivation.  Vitamin C acts as a powerful antioxidant along with vitamins A and E.  It also supports the immune system by helping the body develop resistance to infections and neutralizing harmful free radicals that can cause diseases.

Kale is also an excellent source of vitamin K.  One cup has a whopping 684% of the DV of vitamin K.  As mentioned in previous articles, vitamin K plays an active role in bone health by strengthening the bone matrix where new bone is laid out.  Vitamin K also supports the brain and the neurons, which may reduce the incidence of Alzheimer's disease.  It also plays an essential role throughout the body in blood clotting.  It is an integral part of the clotting cascade.  If one is on a blood thinner such as Coumadin, consult your doctor as to the appropriate amount of vitamin K from food that you should be consuming. 

The deep blue-green color is an indication that kale is full of antioxidants.  In fact, kale has one of the highest ORAC scores, 1770, compared to other foods.  ORAC is a value that measures a food's ability to scavenge free radicals that can cause disease at the cellular level.  By neutralizing the free radicals, the body may be more in balance, reducing the likelihood of disease.  Researchers believe kale’s high ORAC score may be due to at least 45 different flavonoids in kale which impart antioxidant and anti-inflammatory properties.  In addition, carotenoids such as beta-carotene (the precursor to vitamin A) and lutein and zeaxanthin (antioxidants shown to promote eye health) are other antioxidants that protect the body. 

Glucosinolates are another phytochemical found in kale that researchers are studying for its beneficial effects on cancers, especially breast cancer.  Glucosinolates are sulfur-containing compounds that are beneficial to the liver in the detoxification process.  In addition, once broken down, these compounds' by-products may protect the cells from DNA damage, removing potential carcinogens and stimulating destruction of cancer cells.

Kale also contains B vitamins needed for metabolism and energy production in the body as well as a variety of minerals such as potassium, magnesium and iron.  Potassium is needed for all the cellular and body fluids.  It acts to help control the heart rate and blood pressure and counters the effects of sodium.  Magnesium allows the body to be more alkaline, thus promoting more overall wellness.  The rich green color of kale indicates the chlorophyll found within.  In plants, the center of the chemical structure of chlorophyll is magnesium.  In humans, magnesium is needed for over 300 biologic processes.  Finally, iron is needed for proper red blood cell formation as well as support of the immune system and energy production. 

We can certainly see why adding kale to one's diet can promote wellness on so many levels.  Kale leaves should be crisp and a vibrant deep green.  They should be washed thoroughly under water and then soaked for 10 minutes in a salty water bath to remove any soil or dirt from the leaves or stalks.  The tough stalks can be cut away.  As raw kale can be quite fibrous, it may be difficult for some to digest.  For those individuals, try steaming it to reap the benefits.  For a delicious kale salad, click here to try my king kale salad or click here for my kale chips.  

Note:  Kale is a goitrogenic food and eaten raw in large quantities may impair thyroid health in those with thyroid issues. 

Enjoy this delicious powerhouse of nutrients and reap the super-power rewards to your health and wellness!

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Chard--The Other Super Leafy Green

12/17/2014

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We've all heard that spinach is a great vegetable to incorporate into one's diet.  But, there's another leafy green that also possesses powerful nutritional properties--Swiss chard.  Even though the name implies that chard is from Switzerland, it actually originated in the Mediterranean, specifically Sicily, and it's a favorite food in Italian and Mediterranean cooking.  Swiss chard gets the "Swiss" classification from a Swiss botanist, responsible for its scientific name.  As a result, the vegetable bears his nationality.  Chard dates all the way back to the 4th century and was favored by the Greeks and Romans for its medicinal qualities.  Chard juice was used as a decongestant and its leaves were known to neutralize acid and have a laxative effect on the body. 

Swiss chard is a beautiful vegetable.  If you see it growing in the garden, it has a stalk that is vibrant green, yellow or red and grows to about two feet tall.  The wide leaves attached to the stalk fan out and can be either smooth or curly.  Both the stalk and the leaves are edible, although the thicker stalks are more fibrous and can be harder to chew. 

Chard is a powerhouse of nutrients while being low in calorie--100 grams of chard only contains 19 calories!  Chard is an alphabet full of vitamins and minerals that includes vitamins A, B, C, E and K and the minerals magnesium, copper, manganese, potassium and iron.  It also contains beneficial dietary fiber and protein.  And lastly, it contains at least three-dozen phytonutrients that have anti-inflammatory properties and neutralize free radicals formed either through metabolic processes or external sources.  Let's take a closer look at the various benefits that chard offers us.

·      Blood and Circulatory System Health:  Vitamin K in conjunction with iron found in chard promotes healthy blood and normal blood clotting.  It can also help to prevent extreme bruising.  Be aware that those on the blood thinning medication, Coumadin, need to take into account the vitamin K levels found in chard to monitor their clotting factors.

·      Blood Sugar Regulation:  The dietary fiber and protein found in chard help to stabilize blood sugar.  More stable blood sugar reduces the likelihood of insulin resistance and ultimately diabetes.  In addition, chard contains the antioxidant, syringic acid, which helps regulate blood sugar by slowing down the breakdown of sugar.  For more about fiber and blood sugar, click here.  Incorporating chard also is beneficial for weight loss as it has so few calories and no fat.

·      Bone Health:  The extremely high amount of vitamin K found in chard is very supportive of bone health.  One cup of chard contains 389% of the daily value (DV).  Vitamin K triggers the activation of a non-collagen protein in bone.  This protein works with calcium, also found in chard, to build bone.  When vitamin K levels are too low, the bone building process is compromised and bone formation is weak.  In studies, regular consumption of chard has been found to prevent osteoporosis. 

·      Brain and Nervous System Health:  While vitamin K is known for its role in bone formation, it also supports our nervous system.  Vitamin K is essential for the formation of the myelin sheath, the protective layer around the nerves that is needed for optimal transmission of signals from the nerves to our muscles.

·      Eye Health:  Chard is also high in vitamin A.  100g has 122% of the DV.  Vitamin A is an important dietary component for improved vision including reduction of night blindness, cataracts, glaucoma and age-related macular degeneration.  Beta-carotene as well as the other carotenoids (lutein and zeaxanthin) are all important antioxidants that may reduce our susceptibility to disease or other conditions.  Lutein and zeaxanthin are actually found in the retina and the lens of the eye, suggestive of their importance in our vision. 

·      Heart Health:  Potassium in chard helps to regulate water concentration either internal or external to the cell.  Potassium directly counteracts sodium.  For those with heart issues, particularly related to water retention, consuming chard might result in a diuretic effect.

·      Immune Health:  Vitamin A found in chard strengthens our immune system from the various bugs especially at this time of year.  In particular, vitamin A supports the mucous membranes found in our respiratory systems resulting in improved immunity from sore throats, flu, colds, bronchitis and sinusitis.  Vitamin A has also been shown to be supportive of the skin and hair.  For more about skin health, click here.

Chard is easy to grow and delicious to eat.  It should be washed well to remove any dirt.  Trim off the thick stems from the bottom and use both the stalk and leaves.  Swiss chard can be used in salads, braised or in frittatas.  For a delicious frittata recipe, click here.  Chard can also be easily substituted for spinach.  Chard will keep in the refrigerator for several days.  It should be vivid in color without any brown or yellow spots.

Note that chard like spinach is high in oxalates.  People with a history of oxalate-containing kidney stones should limit their intake.  Boiling chard will also reduce the oxalic acid but at the expense of other vitamins. 

Here's to spinach's lesser-known cousin.  Enjoy all the benefits of Swiss chard!
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Sweet Satsumas

12/3/2014

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The sweet melons, berries and stone fruit are gone from the shelves.  Fortunately, nature provides us with alternatives during these shorter days leading up to winter—apples, pears and citrus.  Satsuma mandarins are the first of the oranges and tangerines to mature.  Their bright, deep orange color acts as a magnet, pulling us in to whet our appetites for the immune supporting nutrients that are within.

Satsuma mandarins, also called citrus unshiu, are a type of seedless tangerine.  The name “Satsuma” comes from the former province in Japan where they originated from a genetic mutation.  There are over 100 varieties of satsumas grown.  Satsumas used to be the most common seedless tangerine eaten in the US, but they have been overtaken by clementines.  Satsumas, known for withstanding cold temperatures as low as 15 degrees, attain their optimal sweetness when grown in a climate with cold winters and hot summers. 

Even though satsumas are one of the sweetest tangerines, they are low in calories.  One medium-sized fruit has about 50 calories.   It also contains 2 grams of fiber, 9 grams of natural sugars, 12% of the DV of vitamin A and 39% of the DV for vitamin C.  These tangerines also contain a variety of powerful antioxidants, neutralizing harmful free radicals that contribute to the aging process.  The antioxidant function in satsumas is in fact several times higher than that found in oranges. 

With cold season upon us, increasing our intake of vitamin C is a good way to naturally boost our immune systems.  Not only is vitamin C, also known as ascorbic acid, involved in a variety of biologic processes, it is an important antioxidant.  While the research has shown that vitamin C can’t prevent us from getting sick, it is associated with reducing the length of illnesses.  Vitamin C is a key player in collagen formation resulting in healthier skin, wound healing, improved cardiovascular health and vision health.  Ascorbic acid may also reduce the risk of stroke.  A study in the American Journal of Clinical Nutrition found that subjects with the highest blood concentrations of vitamin C were associated with a 42% lower stroke risk than those with the lowest concentrations of vitamin C.  For more about the benefits of vitamin C in the body, click here.

Another important function of vitamin C is its ability to aid in iron absorption when consumed together.  Iron is a mineral that is essential to our very existence.  It aids in the transport of oxygen to all our cells.  It is integral to energy production.  And it supports the immune system.  There are two types of iron, heme and non-heme iron.  Most people absorb only 15-25% of the iron eaten in a carnivorous diet.  Heme iron, found in animal protein, is more easily absorbed.  If you are a vegetarian, the absorption rate of iron drops to 2-20% depending on other foods consumed (some foods inhibit nutrient absorption).  Non-heme iron is found in plants, grains, seeds, legumes and egg yolks.  However, in order to obtain more of the non-heme iron, eating vitamin C-rich foods will result in the release of iron allowing better absorption of iron by the body.  To obtain more iron, try adding satsumas to your morning oatmeal or top a salad with satsumas.  For a delicious fall salad recipe, click here to try my mizuna, pomegranate and walnut salad.  Note that too much iron in the body can be a problem and lead to an increased risk of certain cancers.  Excess iron may also be associated with a higher risk of heart disease as well.  The RDA for iron is 8 mg/day for men and women over 50 who have stopped menstruating.  Menstruating women require 18 mg of iron/day and pregnant women need 27 mg/day to account for the growing fetus.  Levels for infants, children and teens vary by age and you should consult your pediatrician if you have concerns.

Satsuma mandarins are medium-sized, flattened spheres with a thin, deep orange peel.  The peel is sometime called a “zipper skin” because it is loosely attached to the fruit below and can be peeled away very easily.  The fruit is segmented and very juicy with almost no seeds.  Satsumas bruise very easily but it won’t be obvious with the skin intact.  The fruit can be stored in a cool dark place or will keep for two weeks in the refrigerator. 

They are an easy snack to pack or peel and add to salads or smoothies.  Keeping satsumas on hand will provide a quick dose of vitamin C during these winter months.  Here’s to our health!
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Pomegranate Power

11/20/2014

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The seasons have changed, the days are shorter, the leaves have turned and the temperatures have dropped.  Fortunately, nature provides us with a “super-food” that is packed with nutrients to weather the approach of winter.  Pomegranates are one of the oldest known fruits, originating in Persia.  The name pomegranate means “apple with many seeds”.  An average pomegranate contains about 600 seeds.   As such, pomegranates have been known as a symbol of health, fertility and eternal life.

The fruit is round with a hard outer shell.  Inside the pomegranate is filled with juice-filled seed sacs called arils.  The arils are the seeds that are consumed.  A white, bitter membrane that is inedible separates the sacs.  Both the arils and the juice are full of health benefits.  The arils are very low in calories and rich in fiber, providing 83 calories in 100 grams (or ¾ cup) and 4 grams of dietary fiber.  The high fiber content helps in supporting better digestion and regulates our blood sugar levels.  For more about the benefits of dietary fiber, click here.

In addition to the dietary fiber, these powerhouses of nutrition get the “super-food” designation due to the health promoting antioxidants that have been associated with boosting immunity, being heart protective and slowing new blood vessel formation in certain cancers.  Pomegranates are rich in flavonoids and polyphenols, two types of antioxidants that may help protect against heart disease and cancer.  One antioxidant found in pomegranates is called punicalagin has been shown to support the heart and blood vessels.   In studies, punicalagin helps to lower cholesterol and blood pressure while also reducing the size of atherosclerotic plaques.  Punicalagin, in fact, makes up about half of the antioxidant activity in pomegranates.

Pomegranates are also a good source of vitamins C and K, providing 17% and 20% respectively of the daily value.  Vitamin C is important at this time of year for its immune support.  In addition, vitamin C helps in wound healing, healthy gums and the building of collagen.  Vitamin C also acts as an antioxidant.  For more about the benefits of vitamin C, click here.  Vitamin K’s primary role is the maintenance of strong, healthy bones and proper blood clotting.  Other nutrients found in pomegranates are vitamins B5, B6 and folate and the minerals calcium, copper, potassium and manganese.  Pomegranates are also a vegan source of iron. 

Here is a list of the benefits that pomegranates provide:

·      Boost the immune system

·      Provide anti-cancer properties such as anti-angiogenesis specifically in breast, prostate, colon and leukemia

·      Act as a powerful antioxidant by neutralizing free radicals

·      Inhibit platelet aggregation

·      Lower cholesterol and other cardiac risk factors such as systolic blood pressure

·      Reduce atherosclerotic plaques while keeping arteries more malleable

·      May help lower joint pain and decrease inflammation

·      Enhance digestion due to the increased dietary fiber

·      Improve blood sugar regulation

·      Offer protection against viruses and other microbes

·      May improve depression by stimulating the serotonin receptors

·      Protect bone due to high vitamin K levels

Pomegranates can be extremely messy as you try to release the precious arils inside.  Once you cut open the fruit, the red juice can stain fingers, clothes and cutting boards.  The best way to obtain the arils without the mess is to cut off the crown and then score the skin in quarters from the stem to the crown.  In a bowl filled with water, break open the scored quarters apart with your fingers under the water.  This will allow the arils to be separated from the white, inedible membrane.  The seeds should sink to the bottom of the bowl.  The skin and membranes can be thrown out leaving the crunchy, nutritious arils to enjoy. 

The seeds can be eaten raw, in salads, or even with your morning yogurt and nuts.  For a delicious fall salad topped with pomegranate seeds, click here.  What a nutritious way to add to your day!
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Autumn's Aubergines

11/5/2014

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Aubergine.  Brinjal.  Baingan.  Melanzana.  For us in the US, we know it as eggplant.  This vegetable is actually a berry.  It derives its name from resembling a large pear-shaped egg.  The globe eggplant has a deep purple skin with a cream-colored spongy flesh.  Varieties of aubergine can be found in different colors, striations, sizes and shapes.  Eggplant can have a bitter taste due to the edible seeds that contain a very small amount of nicotine.  No need to be concerned as you would need to consume 20-40 pounds of eggplant to obtain the equivalent amount of nicotine found in one cigarette. 

Eggplant originated in India around the 5th century.  It was primarily used as a dye and a decorative garden plant more than as a food due to its acrid taste.  Over time through cultivation, aubergine has become a more popular vegetable, both in Indian and Mediterranean dishes.  It belongs to the nightshade family or Solanaceae, which includes tomatoes, sweet peppers, potatoes and paprika.  In fact, the aubergine plant has very similar growth characteristics to tomato plants.  Plants in the nightshade family may aggravate conditions such as arthritis or fibromyalgia.  If you have questions about these conditions and nightshades, click here.

Let’s look at the positive benefits from consuming eggplant.  Eggplant is very low in calories.  One cup has only 35 calories.  While it isn’t loaded with one particular nutrient, it does possess many nutrients and antioxidants that provide overall nutritional support.  For instance, it is high in dietary fiber, having about 10% of the daily value.  Having a diet high in fiber keeps the digestive tract regular and may protect against type II diabetes.  For more about fiber, click here.  In addition, eggplant contains vitamins B1, B3, B6, K and folate.  The minerals copper, manganese, magnesium and potassium are also found in eggplant. 

Its deep purple color is an indication that it is rich in antioxidants.  Its ORAC score is 993 units.  For more about ORAC scores and antioxidants, click here.  One of eggplant’s important antioxidants is an anthocyanin called nasunin that supports our brains.  Nasunin, found in the eggplant skin, has been shown to help protect the fats comprising the cell membranes of the brain.  By protecting these cell membranes, needed nutrients can pass into the cell and the cellular waste products exit and are excreted.  As with other antioxidants, nasunin is associated with reducing cancer growth.  In the Journal of Agricultural and Food Chemistry, nasunin was found to prevent growth of new blood vessels in cancer tumors, an important step in the prevention of tumor growth. 

Nasunin is also an iron chelator meaning that it will bind excess iron from the body.  Iron is essential for oxygen transport, normal immune functioning and collagen formation, but excess iron generates free radicals and is associated with heart disease and cancer.  By protecting free radical formation, nasunin effectively protects the blood cholesterol from being oxidized.  Other antioxidants found in eggplant also work on lowering LDL cholesterol.  Vitamin K is known to help prevent clot formation and strengthen capillaries allowing for better blood flow throughout the body.  These antioxidants and vitamin K work synergistically to support cardiovascular health.

Eggplants are typically in season from the end of summer through the middle of fall.  So get yours now before the local season ends.  When selecting, the skin should be shiny and free of any blemishes or discoloration.  To test for ripeness, gently press the skin with your thumb.  If it springs back, the eggplant is ripe.  If it leaves an indentation, avoid buying it.  Eggplants are very perishable.  Store in the refrigerator for a few days.  Once eggplant is cut, it will decompose quickly. 

To reduce the bitter taste, some people will tenderize eggplant by salting it.  Sprinkle cut eggplant pieces with salt and let them sit in a colander for 30 min.  The salt will pull some of the water content with the bitter eggplant components out.  If you are on a low salt diet, you can rinse off the salt with water.  Eggplant can be baked, roasted, sautéed or stewed.  For a delicious eggplant spread, click here.

Be aware that eggplants also contain oxalates.  Oxalates can crystallize and accumulate causing kidney or gallbladder stones.  Oxalates can also interfere with calcium absorption. 

Here’s to our purple friend—try it and get the benefits to both your head and heart!

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The Goodness in Gourds

10/22/2014

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Orange is the color of the season.  Have you driven to Half Moon Bay and seen the pumpkins growing by the side of the road?  Zucchini and the other summer squashes are past prime.  Now the winter squashes are taking their place in the market with a wealth of choices.  Varieties include butternut, buttercup, acorn, red kuri and kabocha to name a few. 

Squashes are part of the same Cucurbitaceae family as melons, zucchinis, summer squashes and pumpkins.  They originated in the Americas and were a staple food for the Native Americans for over 5000 years.  The early European settlers expanded the reach of winter squashes across the Atlantic.  The winter squashes come in a variety of shapes, colors and sizes.  Almost all varieties have a thick, inedible skin with a hollow seed cavity for the fully developed seeds allowing the squash to be stored for long periods of time.  Even though they are called “winter squash”, they are at their prime during autumn.  Unlike summer squashes that need to be consumed quickly, winter squashes with proper storage can be eaten all winter long. 

Winter squashes are very low in calories and fat.  They do possess dietary fiber but it is the vitamin A level in some varieties where they really provide benefit.  Pumpkins, butternut squash and hubbard squash all have excellent levels of vitamin A in the form of beta-carotene.  For instance, 100 grams (about ½ cup) of cooked butternut squash has 223% of the daily value (DV) of vitamin A.  Vitamin A functions throughout the body supporting our vision, skin, mucous linings and immune systems.  Beta-carotene, an antioxidant, also plays a role in neutralizing free radicals resulting in a lowered risk of developing cancer.  Beta-carotene has also been associated with improved cardiovascular health and reducing the symptoms of inflammatory conditions such as asthma and forms of arthritis.  For more about vitamin A, click here.  The winter squashes also contain other antioxidants such as lutein, zeaxanthin and alpha-carotene. 

In addition, winter squashes are an excellent source of vitamin C and a good source of potassium.  Vitamin C in combination with vitamins A and E is a potent trio of antioxidants.  As cold season is approaching, research has shown that vitamin C acts to reduce the length of colds.  For more about vitamin C and boosting your immune system, click here.  Other nutrients found in winter squash are vitamin K, manganese, magnesium, copper and the B vitamins including folate.  Winter squash also contains some omega 3 fatty acids known for their anti-inflammatory properties. 

Here is a sampling of a few types of winter squash and some of the most prevalent nutrients found.  Percentages are DVs. 

Variety (100g)    Calories    Fiber (g)    %Vit. A    % Vit. C    % Vit. E    % K    % Ca
Butternut                40                2                 223            25                6            8          4
Hubbard                  50                5                 121             16                --          10          2
Pumpkin                 20                 1                 100             8                 4            7           1
Acorn                       56               4.4                  9              18                --          12          4
Spaghetti                 27               1.4                  2                6                 1            3          2

As you can observe, each type has a unique composition of nutrients.  Experiment eating different varieties to ensure that you obtain as many beneficial nutrients as possible.  From the table above, butternut squash has a fuller complement of nutrients.  In addition, different squashes possess between 5-12% protein.  Although squash has a high amount of complex carbohydrates and can taste sweet, the winter squashes have been found to be beneficial to those working on blood sugar regulation issues. 

As mentioned earlier, these winter squashes have a longer shelf life.  They can be stored for 2-3 months at room temperature or for up to 6 months in a cooler (55 degree) room.  In terms of cooking, baking winter squash is best to retain its beta-carotene and bring out the sweetness of the squash.  Steaming is preferred to boiling to retain more nutrients.  All varieties can be pureed.  The winter squashes freeze well as long as they have been cooked first. 

Winter squashes can be prepared in many different forms.  They can be broiled with some olive oil, placed in stews, made into a delicious bread or pie, be a substitute for pasta or be the highlight of a comforting soup.  For a delicious butternut squash soup recipe, click here.

Here’s to all that’s orange and the benefits they impart.  Love your orange and GO GIANTS!

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Bartlett Beauties

10/8/2014

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The leaves are beginning to change colors.  The evening air has a bit of chill.  The days are getting shorter.  And the fall fruit is now being picked.  Lots of varieties of apples and pears abound.  One of the earliest pears to market as it is more sensitive to the colder temperatures is the Bartlett.  Get your napkin out as Bartletts are also known for being quite sweet and juicy. 

Bartlett pears are the most popular pear variety in the US, making up about 50% of pears consumed.  You may also see them labeled as a Williams or Williams' Bon Chretien Pears.  They are part of the Pyrus Communis species and in the same rose family as apples, apricots, cherries, peaches and strawberries.  Bartlett pears are believed to date back to the mid-1700s when they were grown by an English schoolteacher.  Washington state grows about half the US pear crop, followed by Oregon and California. 

Bartlett pears have a rounded bottom that tapers to a smaller neck and stem. The unripe skin is green eventually turning to yellow as it ripens.  Unlike apples, pears need to be picked before they ripen.  If the pears are left on the tree to ripen, they will become mealy instead of developing the wonderful, juicy sweetness for which they are known.  It is best for Bartletts to be picked while still green and cooled for 1-2 days to activate the ripening process.  If they are not allowed to chill, the fruit will never succeed in ripening.  As they ripen, they produce ethylene gas that facilitates further ripening.  Once ripe, pears should be stored in the refrigerator to stop the ripening process.  Try to consume them within 3-5 days for best flavor. 

While pears can be a bit more challenging to judge ripeness, they are well worth the effort.  Pears are high in dietary fiber.  In fact, they actually have more dietary fiber than apples.  A medium size pear contains about 22% of one's daily value (DV) of dietary fiber.  This fiber helps reduce LDL cholesterol levels associated with coronary disease.  At least half of the fiber in pears is found in the skin, so don't peel the fruit or you'll be missing out. 

Dietary fiber comes in two forms, indigestible and soluble.  Both are plant compounds that aid in supporting our overall health.  Insoluble fiber supports our digestive tract by facilitating the movement of foods through the intestinal tract and by adding bulk to the stool.  Insoluble fiber binds to toxins and harmful chemicals in the colon, escorting them out of the body, thereby protecting the mucous membranes of the digestive tract. 

Pectin, as a form of soluble fiber, functions by drawing water out of the digestive tract.  For the home cook, pectin acts as a thickening agent in making jams and jellies.  In the body, it forms a gel-like substance that slows down digestion preventing quick absorption of glucose into the bloodstream.  Thus, those with blood sugar regulation issues such as diabetes will benefit from added soluble fiber.  In addition, added dietary fiber has been associated with preventing colon cancers by protecting the mucous linings.  Since most Americans eat too little fiber, eating pears is an easy and delicious way to increase the amount.  Aim for 20-35 grams of fiber per day. 

In addition to dietary fiber, pears are rich in vitamin C.  One large Bartlett pear contains about 17% of the DV for vitamin C.  Vitamin C is important at this time of year as the common cold makes its reappearance.  Vitamin C supports our immune system and is a powerful antioxidant.  For more about vitamin C, click here.  Pears also contain good amounts of vitamin K.    Vitamin K is known to assist in clot formation and to regulate bone formation.  Vitamin K has also been shown to have beneficial anti-inflammatory effects in the brain.  A large Bartlett pear contains about 9% of the DV for women and 7% of the DV in men. 

Besides the vitamins and dietary fiber, pears also contain copper, iron, manganese and magnesium.  They also have flavonoids, beneficial antioxidants that protect against free radicals and support insulin sensitivity.  In addition, they possess lutein that protects our eyes from macular degeneration. 

Pears are very easily digested making them one of the first foods for babies.  They are quite perishable so be sure to use them as quickly as possible.  Once cut, pears will oxidize and turn brown.  Conventionally grown pears are heavily sprayed with pesticides.  It is best to buy them organic.  If you are buying conventionally grown, click here to read about washing fruit.  Pears are a delicious snack and can also be enjoyed in salads, as part of your morning oatmeal or a flavorful dessert.  Click here to try my No-Bake Pear Tart.

Here's to enjoying the beginning of our fall bounty!  Bon Appetit!

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Heirloom Treasures

9/24/2014

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Do you know what an heirloom variety is?  How is it different from any other produce? 

By outward appearance, an heirloom and a conventionally grown fruit or vegetable may look similar, but the genetic composition of heirlooms is one of pure breeding.  To be classified as an heirloom, the variety must be open-pollinated meaning that pollination is accomplished by natural mechanisms such as birds, insects and wind.  Heirlooms by their very nature are never genetically modified.  Their seeds are sown for future plants.  The plant and future seeds adapt based on the environment, i.e. drought or soil conditions. 

Heirloom apples come in a wealth of shapes, colors and flavors.  They usually have unfamiliar names.  Gizdich Ranch run by third generation farmer, Vince Gizdich, is located in Watsonville, CA.  At Gizdich Ranch, besides growing boysenberries and olallieberries, they grow up to fourteen varieties of heirloom apples.  Some of the ranch’s popular varieties are Newtown Pippin, Stayman Winesap, Black Twig and Prince Golden.  Others such as Gala, MacIntosh and Pippin are more known varieties.  Pippins, for example, were an heirloom variety that George Washington planted on his farm in Virginia. 

You may find some varieties as both an heirloom and a conventional.  Let’s focus on apples.  The difference lies in the seeds since the seeds give directions to the apple on how to grow.  Unlike conventionally grown varieties, the heirloom variety of apple is from seeds that have not been altered based on the needs and tastes of consumers.   These apples can be purchased within hours of being picked.  Heirlooms will have complex flavors that develop as they are eaten.  Several varieties of heirloom apples are planted together to encourage pollination and enhanced crop yields.  Heirloom apples may be smaller and have more scarring.  They produce large amounts of protective compounds to thwart disease.  These same compounds are what give us beneficial nutrients when we consume apples. Link.

Conventionally grown apples are from seeds that have been altered to appeal to the broad consumer base.  Characteristics range from sweetness to longer transit times.  Most conventional apples are grown in a monoculture technique where the land is used to grow only one type of apple.  While monoculture farming increases yield, it is at the expense of quality.  The soil becomes depleted of nutrients resulting in produce deficient in vitamins and minerals that it should normally have.  Research from the Royal Pharmaceutical Society tested conventional apples and found that many beneficial nutrients are depleted resulting in lowered health benefits from apples.  Also, monoculture farming makes the produce more susceptible to pests and infections requiring more pesticide use.

At Gizdich Ranch, Vince uses integrated pest management (IPM) to help control the pests and diseases that can affect his crops.  For more about IPM, click here.  As the pests are identified, the farm determines which environmental changes will prevent the pest being able to thrive.  As this approach is increasing in use, hopefully fewer pesticides will be needed in the food we consume. 

Apples are the second most popular fruit in the US.  And autumn is prime apple season.  A medium apple only has about 80 calories and is a fantastic source of pectin, a type of soluble fiber.  In fact, a medium apple has about 5 grams of fiber.  Make sure that you eat the skin, as about two-thirds of the fiber is located in the peel.  This dietary fiber helps to remove the “bad” LDL cholesterol from your body.  In addition, apples are rich in flavonoids and other antioxidants that help protect our bodies against disease-causing free radicals.  For more about the beneficial nutrients in apples, click here.  Apples also contain good quantities of vitamin C and beta-carotene, both beneficial antioxidants. 

Apples have been ranked as being second in commonly consumed fruits in antioxidant activity.  It has an ORAC score of 5900 TE.  For more about ORAC scores, click here.  In a number of studies, apple consumption may help reduce the risk of developing diseases such as cancer, cardiovascular disease and diabetes.  Even though apples are high in natural sugars, apples were shown to reduce the risk of getting type II diabetes by 7% possibly due to its fiber and other compounds contributing to improved blood sugar regulation.  In addition, eating a whole apple before a meal may increase satiety resulting in consuming about 15% fewer calories during your meal.  What a great, delicious weight loss tool!

Most apples are heavily sprayed with pesticides.  Try eating organic or heirloom apples.  Wash your apples thoroughly so that you can eat the skin and reap the powerful benefits.  For a delicious apple treat, click here to try my no bake apple tart.  And remember if you’re munching on an heirloom, you may be enjoying the same flavor of an apple that your great-great-great grandfather enjoyed in his youth!
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Tantalizing Dry Farmed Tomatoes

9/10/2014

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Early Girl, Stupice, Cherokee Purple, Brandywine Pink, Black Krim.  What do they all have in common?  All these tomato varieties can be dry farmed.  If you are like most people, the term “dry farmed” is not part of your lexicon. 

Water is essential for our very existence.  Even plants require water to thrive.  For more about the benefits of water, click here.  But water is becoming a scarce resource, and we are all being asked to do our part to conserve, even farmers.  Dry farming is one way to achieve significantly lower water usage.  Dry farming is a method that restricts a plant’s water intake resulting in a fruit or vegetable with higher sugar content and more intense flavors.

Dry farming has been used for thousands of years especially in the Mediterranean region that has a climate similar to our own northern California one—rainy winters followed by dry, hot summers.  It was a common practice for growing grapes on the California coast from the 1800s to the early 1900s.  It is now seeing a resurgence, especially with California in the throes of a three year drought and water being so scarce.  Grapes, tomatoes, cucumbers and melons are the most common produce being grown in this manner.

Not all regions can employ this technique.  Typically, an area needs to have at least 20 inches of rainfall during the winter so that the soil is fully laden with water by the spring.  Soil and water management are key to the success of dry farming.  The soil needs to be water-retentive.  Forget about trying this in sandy soil.  The soil is too porous and won’t hold onto the moisture.  Best is a clay soil that will retain the water.  Plants are spaced about four to six feet apart to allow the roots enough space to grow in their search for underground water.  The plants, in this case tomatoes, are established for a few weeks with water and then the irrigation is stopped.  The lack of water stresses the tomatoes causing them to grow a deeper root system tapping into the underground water supply. 

Dry farmed tomatoes (and other produce) will be smaller in size and have a smaller yield than those grown with irrigated water.  For example, a dry farmed tomato grower may produce about four tons per acre instead of a conventionally grown farm that can grow about forty tons per acre.  Even though the yield is smaller, these tomatoes are a favorite among shoppers because they are so sweet and flavorful.  Since they possess less water, the nutrients are more concentrated.  Dry farmed tomatoes also have thicker skins than those grown with irrigated water.

Tomatoes are rich in lycopene that has numerous health benefits.  Lycopene is an antioxidant that has been associated with supporting the heart and protective against certain cancers.  In addition, lycopene can support our vision especially in preventing macular degeneration.  Lycopene is part of the carotenoid family and is responsible for giving tomatoes their red or orange color.  Lycopene is best absorbed when consumed with dietary fats.  For more about healthy fats, click here.  So enjoy these tomatoes with some basil, balsamic vinegar and olive oil.  Or click here for a delicious summer dinner of sole with tomatoes, arugula and capers.  Dry farmed tomatoes are best used in salads, salsas or roasted.  These low calorie wonders also possess high levels of vitamins A, C and K and the minerals, calcium and potassium. 

Tomatoes are best when stored at room temperature.  The cold of the refrigerator can cause the tender flesh to turn mealy and bland.  Less ripe tomatoes can be left to ripen on a countertop at room temperature.

Be aware that tomatoes are part of the nightshade family.  Besides tomatoes, the most common members of this family include potatoes, eggplant and peppers.  These vegetables can be associated with arthritis, leaky gut and other digestive issues in a segment of the population.

The dry farmed tomato season is short so enjoy these fresh tomatoes and savor the intensity of their flavor.  You’ll be coming back for more!
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