Arugula

Thu, 24 May 2012 21:19:13 -0400

I have had intentions of writing about grass-fed beef for months now. I wrote the article in my head many times, with an accompanying recipe for a hearty, vegetable-filled beef stew. It would be just the meal we would want to eat after a cold spring day when it seems winter would never end. The problem was, winter never really arrived to the Mid-Atlantic States. And after researching grass-fed beef, I became distracted by the benefits of greens!

In the (somewhat near) future, I promise to write about grass-fed beef, beautiful Glenowen Farm here in Virginia, with a yummy recipe for a grilled steak salad. But today I am all about the simplicity of greens, and arugula in particular. Spring is the season when produce is often at its best, and the supply is plentiful.

Arugula is an aromatic, peppery salad green also known as rocket, roquette, or rucola, and is native to the Mediterranean region. Though often mistaken for lettuce, is actually a cruciferous vegetable, a member of the Brassica family that includes broccoli, brussels sprouts, kale, cabbage and cauliflower.

The health benefits of arugula are numerous. Here are some highlights:

Low in calories
One cup of arugula has a mere 5 calories!

Good carotenoid content
Arugula contains beta-carotene, lutein and zeaxanthin, all of which are being studied for their role in the prevention of diseases like cancer and macular degeneration.

Source of antioxidants
As a general rule, vegetables with more deeply pigmented leaves have more health benefits than those with pale leaves, and arugula follows this rule. Like all Brassicas, arugula contains polyphenol antioxidants, including glucoerucin and flavonoids, which prevent tissue damage by scavenging free radicals.

Rich source of many vitamins
Arugula is an excellent source of vitamin A, offering up 475 IU per cup. Vitamin A is needed for vision, bone growth, the division and differentiation of cells and proper immune function.

In addition, a cup of arugula contains 21.7 mg of vitamin K, essential for the proper clotting of blood and maintenance of bone density.

Contains essential minerals
Arugula provides modest amounts of essential minerals. A cup of arugula contains 32 mg of calcium and 74 mg of potassium, necessary for maintaining stable blood pressure. The same cup of arugula also provides trace minerals, with .29 mg of iron and .09 mg of zinc, essential for wound healing. Other trace minerals present in arugula include copper, manganese and selenium.

I love this week’s recipe, Arugula-Walnut Pesto. The fat in the olive oil helps the body to absorb the fat-soluble nutrients, including the vitamins A and K. And the vitamin C provided by the lemon juice makes the iron more bio-available. Not only is it delicious, but it also provides a less traditional, though still familiar, way to eat our greens.

Eat well,
Elizabeth

Arugula-Walnut Pesto

Thu, 24 May 2012 21:19:07 -0400

This simple recipe absolutely tastes like spring! All you need are a few ingredients and a food processor, and dinner is served. Use baby arugula for this recipe, as these leaves are a bit milder. The great part about this recipe is its high concentration of greens! If you want a more colorful plate, simply add some grape tomatoes at the end. More protein? Toss on some grilled chicken breast. Otherwise, it is a perfectly delicious, easy and inexpensive vegetarian dish that even my children gobble up.

I had a client recently tell me she didn’t want to try this recipe because she doesn’t care for walnuts. If you feel the same way, feel free to use pine nuts instead. As noted below, you can reduce the fat content by substituting chicken broth for some of the olive oil.

Any type of pasta will work well with this recipe, but I prefer fettuccine. When preparing the noodles, I like to salt the boiling water before adding the pasta to infuse a little more flavor. Alternatively, you may use the pesto as a dip with pita crisps and vegetables.

4 cup lightly packed baby arugula, washed and spun dry
½ cup freshly grated Parmigiano-Reggiano
½ cup walnuts, toasted
2 tbsp fresh lemon juice
1 clove garlic
1 tsp kosher salt
¾ cup extra-virgin olive oil (alternatively, use ¼ cup chicken broth and ½ cup olive oil for a lower-fat version)

1. Place the arugula, Parmigiano, walnuts, lemon juice, garlic and salt into a food processor until the mixture is finely ground, approximately one minute.
2. Place the olive oil (and chicken broth if using) in a liquid measuring cup.
3. With the food processor running, drizzle the oil through the feed tube and process until smooth.
4. Toss with prepared pasta.

Eat well,
Elizabeth

Life’s Bumps and Bruises - 5 Ways to Heal

Thu, 22 Mar 2012 12:48:41 -0400

We have had a lot challenges in our home recently.

My nine-year old daughter recently had an appendectomy. It was a little more drawn out diagnosis than usual; it took 5 days before the decision was made to perform surgery. We were very grateful the doctors did not rush into surgery and avoided performing a CT scan (new studies show high levels of radiation from CT scans are a big concern for children). We finally, miraculously landed in the hands of a very able pediatric surgeon who said with confidence “I am 98% sure of appendicitis and don’t see a need for a CT scan.” The surgeon was correct. The surgery was a success.

As soon as my daughter was on the path to recovery, my five-year old son had a congenital crack in his baby molar, which after being misdiagnosed, abscessed and was finally removed! This whole process was also drawn out but finally reached a successful conclusion – the tooth fairy arrived! Yes wild month over here.

I am grateful for the support and prayers from friends and family. I am unbelievably appreciative of the skill and knowledge of good doctors and inspired by the courage of both my children. The past month has been a time of healing for all of us. Here is what I learned and here is what sustained us – Five Ways to Heal from Life’s Bumps and Bruises.

Deep Breathing – About 9 months ago, I introduced my kids to nasal breathing – deep thoughtful breathing through your nose. I usually have them breath deep with me when I need it – sometimes to reduce stress or sometimes just to focus on the moment. My daughter said she used slow nasal breathing to relax when I left her side and before she received anesthesia. I have been doing a lot of this lately and this simple technique really works.
Connect with Nature – It doesn’t have to be a pretty day. I sat outside and watched the rain a few days recently – it really is therapeutic. In times of stress we tend to want to hibernate inside, at least I do. Stress is reduced through connection with nature – easy ways of reconnecting with nature include going for a walk around your neighborhood, sitting under a tree, opening a window in your house, or singing in the rain and stomping in mud puddles!
Eat For Energy - In the past I have tended to skip meals under stress, but I made a conscious effort to eat well and often. Skipping meals causes low blood sugar. Low blood sugar causes a foggy brain unable to make good decisions. I tried to keep our home stocked with good foods. Ideally I tried to eat within an hour of waking, and then every 3 to 4 hours. Keeping my energy up helped me best support my family. Other tips: Limit refined carbs and unhealthy fats - they cause a blood sugar high followed by a drop. Limit Caffeine – this can pick you up in the short term, but leaves you feeling more tired and more apt to turn to sugar as a pick-me-up. Increase whole foods - eat meals and snacks that are made of fresh whole foods, preferably organic or locally grown, without colors, dyes, chemicals, preservatives, or added hormones. Add protein to your meals and snacks, especially in the morning. This will help stabilize your blood sugar, which can help with cravings. Lean meats, chicken and fish, eggs, low-fat dairy, tofu, and beans are all good choices.

Sleep, but Don’t Stress About Loss of Sleep – my mother has been telling me this for years. Sometimes duty calls and we lose sleep. Yes, sleep is very important and over a long period of time sleeplessness negatively impacts our health. However, in times of stress, worrying about your lack of sleep can add to your stress. Just rest, close your eyes and listen to your breath. Finding a little quiet can also be restorative.

Create Some Fun and Rebuild Energy – Play, Laugh and Heal. Fun is a very powerful way to rebuild energy. Laughter soothes the soul. Fun opens the heart and triggers a gratitude response. And gratitude is a very powerful healer.

Be Well,
Juliana

Quick Chickpea Salad

Thu, 22 Mar 2012 12:48:37 -0400

Chickpeas, also called garbanzo beans, are a nutritional powerhouse! They are a very good source of fiber, folic acid, and manganese. Chickpeas are rich in vegetable protein (1 cup has 15g of protein). They are high in minerals such as iron, magnesium, copper, and zinc. Also low in fat and cholesterol free, chickpeas are a great meat substitute and easy to prepare.

I keep some sort of chickpea salad in the refrigerator weekly. This recipe is easy easy to pull together and packed with flavor!

3/4 cup canned chickpeas 3/4 cup cooked small wheat shell pasta, al dente 1/2 cup chopped tomato 2 tbsp chopped yellow or orange bell pepper 1/4 cup chopped parsley 2 tbsp black olives, slivered 2 tbsp tomato red pepper salad dressing  (recipe below)

Dressing 1 small (6 ounce) can of tomato paste 1 whole roasted red pepper (from a jar)
2 tbsp red wine vinegar 2 tbsp water 1 clove garlic, chopped 1 tsp dried basil

1. Combine all salad ingredients in a medium bowl and toss to combine. Chill until serving.
2. Combine all dressing ingredients in a blender. Blend until well mixed. (Makes 8, two-tablespoon servings).
3. Combine salad and dressing as desired.

Eat well,
Juliana

Food First - Cold and Flu Prevention

Thu, 2 Feb 2012 21:38:35 -0500

Though I claim to not make any NewYear’s resolutions, I am trying to be more pro-active with my life and the decisions I’m making. I want to spend more time with friends near and far; I want to have more fun; when I work hard I want it to make a difference; and I want to continue to make my health and my family’s health a priority. I need to plan better to make these goals a reality.

With the cold and flu season upon us and allergy season knocking on the door, a strong immune system is our best defense. Eating healthfully on a regular basis supports a strong immune system. Talk about being pro-active -- eating well is easier than fighting the flu!

Properly feeding your immune system boost its fighting power by increasing the number of infection-fighting white blood cells and eliminating substances that can suppress the immune system. Though not in its entirety, the following is a list of nutrients to add to your diet:

Probiotics: A healthy immune system begins with a healthy gut. Probiotics are the ‘good’ bacteria that keep pathogens in the intestinal tract at bay. Good sources include yogurt, especially Greek, and Kefir.

Vitamin C: Vitamin C tops the list of immune boosters, and with good reason! There has been more research about the immune-boosting effects of Vitamin C than perhaps any other nutrient. Vitamin C supplements are inexpensive to produce, and it's available naturally in many fruits and vegetables. Also, you can buy a vitamin-C-fortified version of just about anything. Here's what the research shows about how this mighty vitamin protects your body.

Research shows that vitamin C, in addition to increasing the production of infection-fighting white blood cells, also increases levels of interferon. Interferon is the antibody that coats cell surfaces, helping to prevent the entry of viruses. As an added perk, those whose diets are higher in vitamin C have lower rates of colon, prostate, and breast cancer. Good sources include red bell peppers, broccoli and citrus fruits.
Vitamin E: Another important antioxidant and immune booster, vitamin E increases the production of B-cells, the immune cells that produce antibodies which in turn destroy bacteria. Vitamin E supplementation may also reverse some of the decline in immune response commonly seen in aging. Good sources include seeds, butter, and whole grains.
Selenium: This mineral helps white blood cells produce cytokines, which are proteins that help clear flu viruses from the body. Good sources include shellfish, such as oysters, lobsters, crabs and clams, and nuts.

Omega-3 Fats: I know we’ve been talking about fatty fish a lot lately, and here’s another reason to increase your consumption. The anti-inflammatory effect increases airflow, thus helping to protect lungs from colds and respiratory infections. Good sources include salmon and trout (both also high in selenium!).

Zinc: This valuable mineral increases the number of infection-fighting white blood cells and helps them to fight more aggressively. However, please take note that too much zinc can be toxic and will inhibit immune function. The FDA recommends about 11 milligrams of zinc per day. To be on the safe side, get your zinc from food instead of supplements. Good sources include oysters, beans, pumpkin seeds and chicken.
Turmeric: This traditional Indian spice is a SmarterTables favorite! Its golden color is the result of curcumin, a polyphenol with strong cold and flu-fighting properties. Use turmeric liberally in your cooking.

Additional tips to keep the bugs at bay:

-Wash your hands frequently. Hand to hand contact is one of the most common ways to spread germs.
-Avoid touching your eyes and nose, as germs frequently enter the body this way.
- Get adequate sleep. 8-10 hours per night is not too much.
- Exercise regularly to keep the fluids moving in your body.
- Eat spicy foods, such as chili peppers, hot mustard, radishes, pepper, onions, and garlic (natural antiobiotic!). These foods all contain mucolytic substances, which behave similarly to over-the-counter expectorant cough syrups, liquefying thick mucus that accumulates in the sinuses and breathing passages.

Eat well,
Elizabeth

Spicy Chicken Soup with Vegetables

Thu, 2 Feb 2012 21:38:32 -0500

For generations mothers have turned to chicken soup to help relieve the symptoms of a cold and build strength. It is speculated that the synergy of ingredients increases its effectiveness! This particular version is spicy, quite hearty and has a decidedly Indian flavor.

Though the list of ingredients appears long, don’t be intimidated. Many are spices in your pantry waiting to be used!

It also contains many of the elements mentioned in the prior entry: red bell pepper and lemon for vitamin C; garlic and onion for their anti-inflammatory properties; spices to help loosen mucus; and warm broth to hydrate.

2 tbsp. olive oil
2 cloves garlic, minced
1 small sweet onion, chopped
½ tsp. salt
¾ tsp. ground cinnamon
1 tsp. ground turmeric
½ tsp. sweet paprika
½ tsp. ground ginger
½ tsp. ground black pepper
1 pinch ground cayenne pepper
2 celery ribs, diced
1 red bell pepper, diced
1 turnip, peeled and diced
1 medium sweet potato, peeled and diced
1 quart (32 oz.) chicken broth
1 ½ lbs. boneless, skinless chicken, cut into bite sized pieces
15 oz. chickpeas (if using canned, drain and rinse)
¼ cup cilantro, chopped
1 tbsp. fresh lemon juice

1.Heat oil in a large soup pot over medium high heat.
2. Add garlic, onion and salt and sauté until onion is soft, about 3-5 minutes.
3. Combine all spices and add to pot. Sauté until they release their fragrance, about 2 minutes.
4. Add celery, red pepper, turnip and sweet potato, and continue to sauté until celery softens, about 10 minutes.
5. Add broth to pot and raise heat to a low boil.
6. Add chicken. Partially cover pot, lower to a simmer for 15 minutes.
7. Add chickpeas and cilantro to pot and continue simmering until chicken is cooked through and vegetables are tender, about 10 minutes longer.
8. Stir in the lemon juice. Adjust salt and pepper to taste and serve.

Eat well,
Elizabeth

Food First - Arthritis

Thu, 19 Jan 2012 11:51:06 -0500

As we start a new year, we adjust our diets and exercise routines to improve our health and outlook. Joint and bone health are critical as we age to help maintain mobility and flexibility.

I was made aware of this issue on the early side. I was diagnosed with a form of non-specific arthritis as a quite young person – late 20s. So this topic is one I take seriously. As my condition showed no joint damage, I decided to stay natural and not take medication for vanity purposes. After ten+ years, my primary care doctor, who practices traditional medicine, says he believes it is my diet that keeps my condition from progressing. (I stick with an anti-inflammatory diet about 90% of the time). I have included a few of my regular anti-inflammatory remedies in this article. I truly believe if you look to food first you will be surprised by the results!

The most common form of arthritis, osteoarthritis, is considered a normal part of aging, general wear and tear on your joints. An estimated 27 million Americans age 25 and older suffer from osteoarthritis. Genetics play a role in our propensity for arthritis, but according to experts, lifestyle decisions also have an impact on prevention and relief from painful symptoms. So start early and protect your joints!

Control Your Weight – Excess weight is shown to be the leading cause of joint pain. Excess weight puts additional stress on the cartilage, particularly on the joints in the knees and hips. Eating a diet high in fiber (eat those fruits and vegetables daily!) and regular exercise is essential to keeping your weight under control. Stick to your healthy routine but expect slip-ups – be kind to yourself, this is the best way to stay motivated!

Eat Omega 3s and Watch your Omega 6s– Combat inflammation by increasing your consumption of omega 3 fatty acids - salmon, mackerel, sardines and other cold water fish - two to three times a week is ideal. Or alternately flaxseeds are a great source of omega 3s – 2 teaspoons a day (I like to pour flaxseed oil on my grains). Omega-3 fatty acids are shown in studies to have significant anti-inflammatory effects. The more common omega-6 fats found in soy, corn, safflower and sunflower oils are said to be pro-inflammatory. So increase your 3s and watch your 6s.

Drink Lots of Water – As with all body functions, hydration is essential for joint health. Your joints need to be moist to move with ease. Drink your 8 to prevent dehydration and osteoarthritis pain. I notice a big difference in joint comfort by just keeping water in hand throughout the day!

Ginger - Long used as a natural remedy for joint pain and stiffness, this spicy herb is a must to add to your pantry. Ginger has naturally occurring anti-inflammatory compounds known as COX-2 inhibitors. Ginger can be consumed in whole or powdered form. Dr Oz recommends 1 tsp of ginger daily to help minimize inflammation. I find ginger tea the easiest way to get ginger into my diet daily. You can find ginger tea on the shelf at your local market (know your source for best medicinal benefits!) For a fresh dose of ginger – make ginger tea yourself. See this week’s recipe for Healing Ginger Citrus Tea. This recipe is powerful and delicious. Also SmarterTables’ recipe for Ginger-Orange Carrot Soup is another delicious way to add ginger to your diet.

Cook with Turmeric - When arthritis pain strikes, find additional relief for swollen joints with turmeric. A pungent Indian spice, turmeric serves as the basis for curry seasoning. One of the many active ingredients in turmeric is curcumin; it is used in traditional Chinese medicine and Indian Ayurvedic medicine to treat arthritis. Looking for recipes with turmeric? Try SmarterTable’s Orange Turmeric Chicken.

Eat well,
Juliana