Posts Tagged ‘calcium’

Mmmmm Cabbage!

One of the first recipes we posted on our site was our Spicy Red Cabbage Raw Slaw, which for us, started our love affair with this amazing vegetable. And what’s not to love? Sturdy, abundant and inexpensive, cabbage is a longstanding dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season. Cabbage is round in shape with layers of superimposed leaves with the inner leaves often lighter in color than the outer leaves because they are protected from the sunlight. They belong to the Cruciferae family of vegetables along with kale, broccoli, collards and Brussels sprouts.

There are three major types of cabbage: green, red and Savoy. The color of green cabbage ranges from pale to dark green while red cabbage has leaves that are either crimson or purple with white veins running through. Both green and red cabbage have smooth textured leaves. The leaves of Savoy cabbage are more ruffled and yellowish-green in color.

Because cabbage’s inner leaves are protected from the sunlight by the surrounding leaves, they are oftentimes lighter in color. Red and green cabbage have a more defined taste and crunchy texture as compared to Savoy cabbage’s more delicate nature. Bok choy as well as Chinese (Napa) cabbage are other varieties of cabbage available. Bok choy has a mild flavor and a higher concentration of vitamin A. Chinese cabbage, with its pale green ruffled leaves, is great to use in salads.

Let us educate you in the nutritious ways of the cabbage.

Health Benefits:

• Cabbage is an excellent source of vitamin C. It is also a very good source of fiber, manganese, folate, vitamin B6, potassium, and omega-3 fatty acids. Cabbage is also a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, potassium, magnesium, vitamin A, and protein.
• Consumption of cruciferous vegetables, such as cabbage, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer.
• Cabbage helps to optimize your body’s cleansing/detoxing abilities. Phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Phytonutrients in crucifers, such as cabbage, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds.
• indole-3-carbinole (I3C), sulforaphane, and indoles are additional phytonutrients found in cabbage. These compounds help activate and stabilize the body’s antioxidant and detoxification mechanisms that dismantle and eliminate cancer-producing substances
• Raw cabbage juice is well documented as being remarkably effective in treating peptic ulcers, which are open sores or erosions in the lining of either the duodenum (duodenal ulcers) or the stomach (gastric ulcers). That’s right! You can juice a cabbage!

How to Select and Store Cabbage:

Choose cabbage heads that are firm and dense with shiny, crisp, colorful leaves free of cracks, bruises and blemishes. Severe damage to the outer leaves is suggestive of worm damage or decay that may reside in the inner core as well. There should be only a few outer loose leaves attached to the stem. If not, it may be an indication of undesirable texture and taste. Avoid buying precut cabbage, either halved or shredded, since once cabbage is cut, it begins to lose its valuable vitamin C content.

Keeping cabbage cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Red and green cabbage will keep this way for about 2 weeks while Savoy cabbage will keep for about 1 week. If you need to store a partial head of cabbage, cover it tightly with plastic wrap and refrigerate. Since the vitamin C content of cabbage starts to quickly degrade once it has been cut, you should use the remainder within a couple of days.

Recipes:

• Spicy Red Cabbage Raw Slaw
• Cabbage Carrot Slaw
• Tom’s Fruity Medicine Chest Smoothie
• Alkaline Special (see last recipe in post)

Resources:

The Nutritional Profile of Cabbage is featured on WHFoods: Cabbage

Ground Cinnamon & The Holiday Spirit

Although available throughout the year, the fragrant, sweet and warm taste of cinnamon is a perfect spice to use during the winter months and is a scent that reminds most of us of the holiday season.

Cinnamon has a long history both as a spice and as a medicine. It is the brown bark of the cinnamon tree, which is available in its dried tubular form known as a quill or as ground powder. The two varieties of cinnamon, Chinese and Ceylon, have similar flavor, however the cinnamon from Ceylon is slightly sweeter, more refined and more difficult to find in local markets.

Health Benefits:
Cinnamon’s unique healing abilities come from three basic types of components in the essential oils found in its bark. These oils contain active components called cinnamaldehyde, cinnamyl acetate, and cinnamyl alcohol, plus a wide range of other volatile substances.

• Cinnamon is an excellent source of manganese and a very good source of dietary fiber, calcium and iron.
• Cinnamon’s essential oils also qualify it as an “anti-microbial” food, and cinnamon has been studied for its ability to help stop the growth of bacteria as well as fungi, including the commonly problematic yeast Candida. In laboratory tests, growth of yeasts that were resistant to the commonly used anti-fungal medication fluconazole was often (though not always) stopped by cinnamon extracts.
• Seasoning a high carb food with cinnamon can help lessen its impact on your blood sugar levels. Cinnamon slows the rate at which the stomach empties after meals, reducing the rise in blood sugar after eating.
• Not only does consuming cinnamon improve the body’s ability to utilize blood sugar, but just smelling the wonderful odor of this sweet spice boosts brain activity! Research led by Dr. P. Zoladz and presented April 24, 2004, at the annual meeting of the Association for Chemoreception Sciences, in Sarasota, FL, found that chewing cinnamon flavored gum or just smelling cinnamon enhanced study participants’ cognitive processing.
• In addition to its unique essential oils, cinnamon is an excellent source of the trace mineral manganese and a very good source of dietary fiber, iron and calcium. The combination of calcium and fiber in cinnamon is important and can be helpful for the prevention of several different conditions. For example, both calcium and fiber can bind to bile salts and help remove them from the body. By removing bile, fiber helps to prevent the damage that certain bile salts can cause to colon cells, thereby reducing the risk of colon cancer.
• In addition to the active components in its essential oils and its nutrient composition, cinnamon has also been valued in energy-based medical systems, such as Traditional Chinese Medicine, for its warming qualities. In these traditions, cinnamon has been used to provide relief when faced with the onset of a cold or flu, especially when mixed in a tea with some fresh ginger.

How to Select and Store:
Cinnamon is available in either stick or powder form. While the sticks can be stored for longer, the ground powder has a stronger flavor. If possible, smell the cinnamon to make sure that it has a sweet smell, a characteristic reflecting that it is fresh.

Oftentimes, both Ceylon cinnamon and Chinese cinnamon (cassia) are labeled as cinnamon. If you want to find the sweeter, more refined tasting Ceylon variety, you may need to shop in either a local spice store or ethnic market since this variety is generally less available. Just like with other dried spices, try to select organically grown cinnamon since this will give you more assurance that it has not been irradiated (among other potential adverse effects, irradiating cinnamon may lead to a significant decrease in its vitamin C and carotenoid content.)

Cinnamon should be kept in a tightly sealed glass container in a cool, dark and dry place. Ground cinnamon will keep for about six months, while cinnamon sticks will stay fresh for about one year stored this way. Alternatively, you can extend their shelf life by storing them in the refrigerator. To check to see if it is still fresh, smell the cinnamon. If it does not smell sweet, it is no longer fresh and should be discarded.

Resources:
Cinnamon, WHFOODS, http://whfoods.org/genpage.php?tname=foodspice&dbid=68#descr

Kale: Green Power!

Introduction:

In honor of St. Patrick’s Day, we thought we would give you an extra special dose of green by doing a breakdown of kale, a fabulous vegetable you should know more about. Kale is a leafy green vegetable that belongs to the Brassica family, who’s siblings include cabbage, collards and Brussels sprouts. Kale leaves provide an earthy flavor with more nutritional value for fewer calories. 1 serving of Kale (1 cup) has only 36 calories, and once you see all the benefits, you’ll know you’re getting a great deal!

Something You Probably Didn’t Know:

Did you know that there are several different varieties of kale? There is curly kale, ornamental kale, and dinosaur kale. The most common version is curly kale, which is what you see in the produce section of your local market. Curly kale has ruffled leaves, its color is deep green, and it has a distinct peppery taste. But there is also ornamental kale, which leaves can vary in color (green, white, or even purple). Ornamental kale has a more mellow flavor and tender texture. Last, but not least, dinosaur kale. Not sure how it got its name, but dinosaur kale is a common title for the kale variety known as Lacinato. It features dark blue green leaves, an embossed texture, and has a sweeter delicate flavor.

Health Benefits:

Are you sure you’re going to be able to keep up with all these amazing benefits? We hope so!

• Kale is rich in a flavonoid called maempferol, which research studies suggest lower the risk of ovarian cancer in women.
• Over the past few years, research has shown that many phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat containing molecules. Well, the phytonutrients in kale (as well as in other green leafy vegetables) work on a much deeper level. They actually signal our genes to increase production of enzymes involved in detoxification, which is the cleansing process through which our bodies eliminate harmful compounds.
• Kale is also well known for its carotenoids, especially lutein and zeaxanthin, which prevent damage to the eyes from exposure to ultraviolet light.
• Kale supplies 88.8% of your daily value (DV) of vitamin C in just one serving. Vitamin C is vital for the proper function of a healthy immune system, and it’s great for preventing colds. So, your body will thank you!
• Kale is also an excellent resource for vitamin A and vitamin K
• 1 serving of kale supplies you with approximately 10% of your DV for calcium. All that without having to drink a glass of milk!
• 1 cup of kale also provides 27% DV of manganese. This mineral helps produce energy from protein and carbohydrates. Manganese also promotes strong bones, maintains healthy nerves, and promotes optimal function of your thyroid gland.

How to Get in on These Goods:

To get the most benefits from kale, choose locally grown and organic varieties when possible. It has been shown that the phythonutrient levels are higher in organic kale verses that which was conventionally grown.

Adding kale to any green juice recipe will automatically make it go from green to super green, in color and also in nutrional value. If you are not yet adjusted to the flavor of kale, we recommend adding a little to start you off and then increasing the quantity as you become more comfortable. You can also easily mask the strong flavor of kale by making it the green component to your smoothies. If you do not have a high speed blender, use a food processor to adequately chop up the leaves before combining them with the fruit in your blender.

We hope this information helps you to embrace the true nature of wearing “green” for St. Patrick’s day. Honestly, you can say that you are wearing your green inside and out!

Resources:

World’s Heahthiest Foods: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Broccoli: Go Ahead, Sneak It In!

Introduction

A member of the cabbage family and the more colorful relative of the cauliflower, broccoli is the amazing vegetable that you can add to just about anything. Because of it’s various components, broccoli provides an eclectic array of tastes and textures, from soft and flowery to fibrous and crunchy. One reason for the recent jump in broccoli consumption is its growing reputation as a nutritional power house. It is not only rich in vitamins, minerals, and fiber, but it’s also loaded with antioxidants and protective phytochemicals as well. Not to mention, broccoili  contains some of the highest levels of vitamin A and C than in any food.

Nutritional Breakdown

Some of the figures expressed below are based upon 1 cup of broccoli or 1 medium sized stalk

• 1 cup only contains 45 calories.
• Broccoli contains natural substances that may help the body fight certain cancers.
• It also helps heal kids’ cuts and wounds and is a particularly good source of vitamin C.
• Broccoli helps to build strong bones and teeth. It is one of the best non-dairy sources of calcium. In fact, 1 cup of broccoli contains 74 mg of calcium (take that, dairy products!)
• 1 cup of broccoli contains 205% of your daily value of vitamin C, 194% of vitamin K, 45% of vitamin A, and 25% of folate.
• Broccoli has been singled out as a vegetable that contributes to the significant reduction in the risk for heart disease.
• Just 1 cup of broccoli fortifies your immune system with a hefty 1359 mcg of beta-carotene, and a small but useful amount of zinc and selenium (two minerals that act as cofactors in numerous immune defensive actions).

Selecting and Storing

The next time you are in the fresh produce section of your grocery store, look for stalks that are four to six inches wide with tight heads and a rounded dome. The tops should be deep green with tightly closed buds and stalks that are crisp and fresh looking. Be sure to avoid any heads that are limp and rubbery as this could mean the broccoli is old or has not been maintained at proper temperature.

When storing your broccoli, if it is prepackaged in sealed plastic it is good to go. If not, wrap unwashed broccoli in plastic wrap or a plastic bag and store ina fridge until you are ready to use. Although it is best eaten fresh, if you store it as mentioned above, it will keep five to seven days in your fridge.

Sneak it in

Broccoli does not have to be the main ingredient in your meal in order for you to reap the benefits. A cup of broccoli can easily be added to your already green juice, or as a flavorful edition to any salad. Happy chomping!

Alfalfa Sprouts: The Immune System Booster

That’s one powerful little sprout!

Someone mentioned to me that alfalfa sprouts are known for boosting your immune system. Really? This lead to some general research and “Googling” to find out more on the topic.

First a little background on sprouting, courtesy of the Harmony Health Center: Sprouts represent the point of greatest vitality in the life cycle of a plant. During sprouting, vitamin and enzyme content increases dramatically. The sprouting process predigests the nutrients of the seed, making it easier to assimilate and metabolize: starches are converted into simple sugars, proteins into free amino acids, and fats into free fatty acids. This explains why grains and legumes, many of which are common allergens, often do not cause allergies when sprouted.

And now for the good stuff: 

The alfalfa sprout is considered more nutritionally concentrated than other sprouts. It contains all known vitamins: vitamin A, the B complex, C, D, E, K, and U. It also includes biotin, calcium, carotene (equal to carrots), choline, iron, magnesium, phosphorus, potassium, protein, sodium, sulfur, and tryptophan, and it is a rich source of chlorophyll. It acts as a diuretic, which benefits the urinary and intestinal systems, and helps to detoxify the body. Alfalfa sprouts contain 8 enzymes which help to assimilate protein, fats and carbohydrates.

How To Eat Sprouts:

Sprouts of any kind are eaten best in raw form. Include them in your salads, sandwiches, wraps, veggie burgers, or add them into your homemade juices. Cut them down if you feel they are too “stringy” for you, whichever method best helps you to consume the power of this amazing little sprout.

One Additional Note:

There is a note of caution with respect to this vegetable: alfalfa sprouts have higher than usual amounts of an amino acid called canavanine, which has been associated with worsening of inflammatory conditions. So if you have a pre-existing inflammatory condition, you should consider alternative green foods to help improve your health and boost your immune system.

Raw Food Myth: Calcium Supplements

Comment: What? You’re going raw? I only have one word for you “supplements.” How else are you going to get the nutrients you need to be healthy? I mean seriously, what about calcium?

Response: We all know that calcium should be a very important part of any diet. We have to take care of our bones and teeth. A common myth is that the only place to get calcium is from diary products, particularly milk. So let’s arm ourselves right now with some useful tidbits of information about calcium and raw foods. This way when someone asks, you’ll know exactly what to say.

Calcium is more than present in the raw food lifestyle. Here’s where you can get it:

• Nuts and seeds (sunflower seeds, Brazil nuts, pumpkin seeds and flax seeds to name a few)
• Fruits (oranges, limes, figs and berries)
• Veggies (such as kale, which is great in juices, dandelion greens, kelp, parsley, and watercress)

Looks like you could get a good dose of calcium by plugging some of these ingredients into a meal or delicious smoothie! Take that!!!

Arugula: That’s One Powerful Leaf!

A Little Background Info:

Arugula is a Mediterranean-type of green leafy vegetable that grows in the wild across the country. Their leaves are very similar to that of a dandelion in shape.  It is a very popular choice for salads but can also be used as a topping or garnish in other dishes. While wild arugula is preferred amongst many raw food enthusiasts, this plant can also be grown at home. It grows best in the late spring into summer. Don’t worry if there is no space for plants in your home. You can purchase organic arugula at various grocery stores. It is known best for its lemon-peppery flavor.

Nutritional Information:

Arugula is highly alkaline. In fact, it neutralizes acidic waste throughout the blood and lymphatic system. It is also said to be rich in Vitamin A, C and K, as well as folate and calcium. It is a great source of beta-carotene, which is great for skin (including acne, and protecting the skin from sun damage). Because of the high sulfur content, arugula is an excellent internal skin cleanser. Please see our recipes for some delicious salads that contain arugula.