Tag Archives: anti-inflammatory

Blast into Super foods!

26 May

Super foods are in the news constantly these days.  The question is do you find good health in whole foods or in other ways?  While touting super foods, the media also barrages us with cheater methods, like “supplements are a must”, “take those vitamins”.  To that I say pish posh to that.  Bullroar.  Nonsense.  Put that protein powder aside and get into super foods.

Super foods are all the rage…to talk about.  But are you ready to dig in and add them to your diet?  I hope so because nutrient dense foods are cool!  So is having variety in your diet and trying new things.  Expand your palate!  Try new foods and enjoy crazy good health benefits.  Take the leap and delve into super foods.  What to try first…hhhmmmm.  Put cabbage on the menu.  Why?  Glad you asked.  Didn’t like it as a kid?  Well it’s time to try it again,   Overlook its nonglamourous reputation and appreciate the cabbage contribution to good health!  It is loaded with micronutrients.

Micronutrients in food provide the nutrition your cells need to run your body.   These are important for cell function, simply put, by eliminating some bad molecules in our bodies.  Antioxidants are prize fighters in this arena and are essential in a healthy diet.  Where are these elusive antioxidants found?  In many foods, including cabbage.  What else does cabbage do for good health?

In addition to being loaded with antioxidants, cabbage has significant amounts of vitamin C and vitamin K, making it great brain food.  It is also a good source of folate in the diet, which is essential for red blood cell development.

Want to leave the medications at the drugstore?  Me too.  So consider that cabbage has long been used as a natural remedy for relieving constipation, curing headaches, and easing joint inflammation. For a new mother that has breast pain, cabbage is a natural way to eliminate it.  If you aren’t a nursing mother but went out last night and indulged in adult beverages, cabbage has been used for centuries as a hangover remedy.  Hey, I’m just sayin’…

Moving on….it is a vegetable that is often overlooked in its flexibility.  Cabbage goes in soup, can be piled on a sandwich, is a great side dish, and can even make a fantastic appetizer.  It can be eaten raw or cooked.  Also, fresh cabbage is budget friendly so it fits into any lifestyle.

Need a quick healthy vegetable to go along side your baked chicken or grilled steak?  Cabbage can simply be sautéed with butter, salt and pepper for an easy side dish.  Simply core a 2 pound head of cabbage and slice thinly.  Melt 1-2 tablespoons of butter in a sauce pan.  Add the cabbage, stir occasionally, and voila!  In 15 minutes you have a super side dish.

Let’s review.  Cabbage is a really healthy flavorful flexible super food.  It packs a nutritional punch with vitamins, minerals, fiber, and disease fighting properties.  If that isn’t enough, let me give you one more reason to try cabbage.  Cabbage contains beta-carotene, and that contributes to the growth and repair of the body’s tissues, and that may help protect your skin against sun damage.  All great stuff!  Its time to try cabbage again, so pick a recipe, cook it up, and enjoy a good contribution toward wellness!

Disclaimer: You have to take the good with the bad. Not only does it create a unique and somewhat lingering  scent when you cook it, cabbage is a cruciferous vegetable.  That is a fancy way of saying that it is a gas producing veggie.  Yup, you’re gonna fart.  Do not let that stop you from enjoying this delicious vegetable, but eat it with folks you know really well!

 

 

Seven Super Spices Wrapup

7 Jan

Okay, we have had fun talking about spices.  The seven super spices we discovered (or rediscovered) are cumin, cinnamon, oregano, ginger, turmeric, sage, and clove.  There has been time to process information about these super spices and start using them.  Adding them to food has so many benefits.  Making foods with spices, such as ginger tea, is also a way to take steps toward better health.  Lets just take a quick peek at the general benefits of using spices.

  • Spices are a concentrated form of antioxidants.  Antioxidants, at the very core, protect cells from damage.  Cells are the building blocks on which we rely for our body to perform at its best.  Antioxidants allow us to build a better wellness foundation from the inside out!
  • Many spices have anti inflammatory properties.  This can allow our bodies to naturally decrease pain from inflammation, such as arthritic pain.
  • Many spices have beneficial fiber-a great way to help cleanse the body.
  • Spices are naturally vitamin and mineral rich in a concentrated form.
  • Some spices can be used to relieve nausea.
  • Many spices are beneficial to the digestive system.  They promote positive gastrointestinal activity.
  • Spices add savory flavors to food, encouraging healthier eating habits.
  • Some spices help regulate blood sugar, a big plus for diabetics.

They are simple to add to your daily diet, and can immediately benefit from their medicinal properties.  It can be as simple as this: Make a dry meat rub by mixing 1 tablespoon each of basil, oregano, parsley, rosemary, and thyme.  Toss these spices into a bowl, mix them up a bit, and rub them on pork or chicken.  Spritz the meat with a bit of olive oil and bake.  Easy Peasy!

There is our series, and our wrap-up.  Let me know how you are adding spices to your cooking!

Seven Super Spices-Yay for Healing Power!

24 Nov

Spices are fantastic.  They have been used for medicinal healing for centuries.  Hippocrates, the father of modern medicine said “Let food be thy medicine and medicine be thy food”.  Wise words and great advice, even today.  Sometimes a flavor boost with spices is just what the doctor ordered.

Since we are having a ball with spices, let’s keep adding them.  They have too many benefits to ignore.  It’s time to put them front and center in our culinary adventures.  We have covered cumin, cinnamon, and oregano.  The fourth super spice to inspire better health is… ginger!

Ginger, for some reason, illicits a strong response.  Either people love ginger or they hate it.  It is not a wishy washy flavor; it is pretty distinct and bold.   If you love it, keep eating it!  If you hate it, it is time to try it again, maybe in a way that is more mild.  Here are some reasons to love ginger:

According to The National Institiute of Health (NIH) ginger is used throughout the world to treat a host of maladies, including:

  • Nausea and vomiting
  • Flatulence (a delicate and genteel name for bloating and farts)
  • A sore throat
  • Bronchitis
  • Menstrual cramps
  • Arthritis

Not only that, but ginger is great for:

  • Treating chronic inflammation
  • Making healing tea
  • Destroying certain viruses
  • Combating morning sickness in pregnancy and nausea from chemotherapy
  • Settling an uneasy tummy
  • Healing the gut
  • Easing cold symptoms, and by some accounts even shortening one.

Ginger is great to cook with, and compliments a variety of dishes.  While ginger is typically used in sweet dishes here in the United States, in other countries such as India and Pakistan it is used in preparation of vegetables, and many lentil dishes.  In Japan, it is used usually raw, on noodles.

Ginger can be used in powdered form, pickled, and fresh.  Fresh ginger is in the produce section of the grocery store, and can be used sliced or grated.  It is a root, so if fresh, peel it before use.  Fresh ginger needs to be stored in the fridge, and can even be frozen. Powdered ginger should be stored in a dark cool cupboard.   Get it in small quantities so it is always fresh.

Ginger can be grated to use in sauces or sliced to use in tea.  It is a wonderful addition to many soup recipes.   It is delicious added to fish, chicken, pork, or tofu.  Ginger can be combined with other flavors such as scallions, apples, honey, mango, cumin, and coconut.  The internet has a zillion recipes using ginger, or start with the ones I have below.  The possibilities are endless and exciting!

Ginger Tea:

Add four slices of fresh ginger to 2 cups of boiling water and continue boiling for 10 minutes.  Remove from heat and strain.  Discard ginger.   Add 1-2 teaspoons honey to the tea and enjoy!  Simple, warming, and soothing!

Ginger Fruit Salsa:

  • 1 teaspoon extra-virgin olive oil
  • 2 teaspoons brown sugar
  • 1 tablespoon mild vinegar, such as apple cider or rice vinegar
  • 2-3 tablespoons white wine
  • 2 tablespoons chopped fresh ginger
  • 3 tablespoons thinly sliced scallions
  • 1 tangy apple, peeled, cored and diced
  • 1 medium mango, peeled and diced

Heat olive oil in sauce pan.  Saute ginger and scallions for 2 minutes, stirring frequently.   Add vinegar and wine.  Stir.  Simmer for 4-5 minutes.  Add sugar, apple and mango.  Let cook down for 5 minutes.  Remove from heat.  Serve over chicken, fish, or tofu.

Seven Super Spices…next!

13 Nov

Okay.  We covered the first super healthy spice.  Cumin.  Have you had fun with it?  I hope so because I am having a blast with it.  As promised, we are on to the next super healthy spice.  We will stay with the brown spices and go to…cinnamon!

Cinnamon has been a show stealer lately, and become very much in vogue with news outlets touting it’s benefits.  Lets break it down and take a look here.  Cinnamon has a very long history, actually dating back to early Egypt.  Cinnamon has been used to treat maladies of all kinds for centuries.  Great news…not only does it greatly please our olfactory senses (our nose), it really is a super spice!

The health benefits making cinnamon one of the seven super spices include:

  • According to studies, cinnamon is good for the digestive tract and aids digestion.  It is good for IBS as well as a simple tummy ache.  Infuse some tea with cinnamon and relax!
  • Cinnamon is high in manganese.  What does that mean?   Manganese is great for bone health, and may help prevent osteoporosis.
  •  Cinnamon is loaded with antioxidant properties.  Antioxidants are good for healthy cell reproduction and benefits the entire body!  Antioxidants not only prevent cell damage, it can repair cell damage as well.
  • Cinnamon has been shown to reduce arthritis pain.  Added bonus:  It has been proven to help menstrual pain too!  It can reduce pain by acting as an anti-inflammatory.

I do not recommend eating cinnamon by itself or adding it to cold drinks.  It may be harsh tasting and not palatable.  For health benefits, try adding it to baked dishes or hot beverages.  Add it to tea, coffee,  hot oatmeal, or to pancake batter.  Sometimes I sprinkle cinnamon on my coffee grounds prior to brewing.  It not only smells great, it tastes fantastic!  As with anything though, moderation is key for optimal benefits.  1 teaspoon of cinnamon a day is a great start!

Store your cinnamon tightly in a glass jar.  Keep the jar in a cool dark place.  Storing cinnamon in the kitchen is fine but make sure not to store it above the stove!  Put it in a cabinet far from any heat source.  Also, buy it in small amounts so it is sure to always be fresh!  It should not be in your kitchen for more than 6 months.  Boost your health benefits and start adding cinnamon as part of your daily nutrition today!

P.S.  Cinnamon has a potential naughty side…some folks consider it an aphrodisiac.  It can warm the body and lead to a boost in sex drive.  Consider yourself warned!